football training

ok so i just need help getting in shape and stuff for football i move into my new district at a new school in aobut 3-4 weeks and i want to make a big impact i dont really need any strength training tips because i have been training with some powerlifters for aobut a year now but if u do have some good strength exercises that would be greatly aprreciated

so right now i basically do this for cardio

jumprope 1 min rest 1 min go for another min than so on and so on and after a min rest i go down 10 secs, im now switching to 1 min jumproping 15 sec rest all the way til i  get 10 min well i hope i make it!( i been doing it atleast 3-4 days a week)

running after working out on the treadmill for a mile changing up speeds every min than i jog to the pool

i swim 2 laps freestyle 2 laps breast stroke 2 laps on my back using mostly my legs on an olympic pool for 6 laps of each

sprints havent done them in awhile 10-20 yards jog back 10 times

bearcrawls 10 yards jog back 10 times

i try and do this stuff 3 days a week should i be doing other stuff that would help me please need advise!!!!

5/3/07
weight-221
height-6'1
bench-315
squat-425
incline-285
deadlift-425

goal for august
weight-230-245
bench-365
squat-475
dead lift-455
incline-315

So what exactly are your goals?

Speed? Strength? Agility? What position do you hope to play? What is your diet like?

11.04.06:
Age: 22
Weight: 211 Lbs - 96 KG
Height: 6'
Body Fat: 22.13%

I LOVE LEG DAY!!

speed i have no idea simply i havent ran a 40 in over a year hopefully below 5.0 4.8-4.9 region,
my strength goals
bench-275
incline-255
squat-455-505
deadlift-385
cleans-havent done them in over a year so not sure

i been out of football last year because i moved to a new state  right in october because my dad got a job and we didnt kno where we were gonna be which put me behind in school so i have to repeat my juniro year this year and i didnt play the year before because i had 5000 kids at my shcool and i got to play maybe 1/2 a game because we had to many kids....

i played corner and reciever my whole life but i have experience at saftey and outside linebacker and i put on alot of size the last year and i prolly will play linebacker althouth i want saftey or outside and on offense wr or te

now to my diet,
9:30-protein shake 24g
11:30-oatmeal or 2 bowls of cereal
1:30-2 peanut butter sandwiches or ham sandwiches or turkey or tuna on oatmeal bread
2:30-glutamine preworkout
4:30-5-after workout creatine
7:30-dinner what ever mom cooks usually meat and veggies
10-ham sandwich or tuna
11:30-protein shake 24g before bed

pelase give me sum help thanks

5/3/07
weight-221
height-6'1
bench-315
squat-425
incline-285
deadlift-425

goal for august
weight-230-245
bench-365
squat-475
dead lift-455
incline-315

Right, i'm sure you want the quick fire answers that you can drop x amount of time in a few weeks and lift x amount in x weeks...
 
Unfortunately that's not going to happen.
 
Now. Firstly, looking at your diet it immediately jumps out at me that you are not getting enough nutrients down you. Have a look at the calorie calculators from this site, in the nutrition section. You can then see how many calories you need per day, as well as how much protein you should be taking on board. Nutrition is even more important in athletes, as you need to be able to recover asap from workouts and games. Once you have worked out the needed calories, go to www.fitday.com and have a look at soem meal ideas - it's free and priceless if used correctly!
 
Now, you say you are happy with your strength gains - i would advise getting back on the cleans for explosive power. If you are happy enough with that then i can look at some speed work, some plyometric work and some agility work for you, if you like...

11.04.06:
Age: 22
Weight: 211 Lbs - 96 KG
Height: 6'
Body Fat: 22.13%

I LOVE LEG DAY!!

i forgot to mention in here i recentley strained a muscle in my back and my shoulder, my back healed within  2 weeks while my shoulder is slowly healing every week it feels alittle better but i can only bench 105 and incline 65 im going up little week and progressing but thats the reason i cant do cleans right now well maybe with really light weight ton of reps deal i could

yes that would be ausome i need better agility and my form for sprinting is terrible so yeah those polymetrics will help greatly and speed work owuld be great

i did sign up for that fitday but i do believe i need more nutrients what foods have the best nutrients in them? thanks alot for all the help

5/3/07
weight-221
height-6'1
bench-315
squat-425
incline-285
deadlift-425

goal for august
weight-230-245
bench-365
squat-475
dead lift-455
incline-315

Right i'll have a look at a speed and agility programme, might want to let that shoulder heal up properly on it though and just do cardio work for now...
 
What days do you train at the moment, and how much time do you have on your hands...
 
Nutrioents wise, have a look in the hutrition section here, plenty of info on what you need...

11.04.06:
Age: 22
Weight: 211 Lbs - 96 KG
Height: 6'
Body Fat: 22.13%

I LOVE LEG DAY!!

4.9 is a pretty slow saftey. if you really want that position you'll have to step up your speed training.

5'6" 125/ Bench: 115 / Front squat: 90 / Deadlift: 205 / Pullups: 10

Follow me! www.twitter.com/bobbigoes

yeah 4.9 is really slow, and ill end up playing outside cuz of my size

right now i train 5 days a week but i still try to run and cardio on my off days i need to start sprinting more instea dof running a mile but my shoulder kind of hurts to sprint sumtimes if i do it to long,

im getting an x-ray if it dosent improve that much by next week,

i believe my 40 time could aprove gtreatley because of my strong legs i just need form work and i need greater agility if u could find a program that be great

5/3/07
weight-221
height-6'1
bench-315
squat-425
incline-285
deadlift-425

goal for august
weight-230-245
bench-365
squat-475
dead lift-455
incline-315

OK give me the weekend to work on it and i will get some stuff down for you to try and focus on for speed and agility

11.04.06:
Age: 22
Weight: 211 Lbs - 96 KG
Height: 6'
Body Fat: 22.13%

I LOVE LEG DAY!!

alright bro thanks alot

5/3/07
weight-221
height-6'1
bench-315
squat-425
incline-285
deadlift-425

goal for august
weight-230-245
bench-365
squat-475
dead lift-455
incline-315

guy 4.9 isnt THAT slow specially at high school level. honestly if your a good player and you can hit like a brick your forty time doesnt matter, buut if you wanna improve just maake SURE you stay low and dont jump up at the beggining, also start out with wider steps more side to side motion for some torque and gradually go into a linear long stride, these are tips ive gotten from the trainer at my gym who trains the cfl guys here, and they worked for me i went from 5.19 to 4.69 and im a 200 pound d-lineman

yes i know 40 time is overrated and form really dosent matter in football but im just mostly trying to get in shape and up my agility and quick feet and so but uping my 40 time would put a great impression on colleges and a 4.69 is sick for a 200 pound d-lineman, but arent d-lineman usually more than 200? 

5/3/07
weight-221
height-6'1
bench-315
squat-425
incline-285
deadlift-425

goal for august
weight-230-245
bench-365
squat-475
dead lift-455
incline-315

i found some polymetrics that im starting to do today also besides stretching and sprinting any other way to get fatser and more agbile? shouldi  do this everday?

5/3/07
weight-221
height-6'1
bench-315
squat-425
incline-285
deadlift-425

goal for august
weight-230-245
bench-365
squat-475
dead lift-455
incline-315

I've never heard of polymetrics lol...is that like measuring many things at once? 

Don't do plyometrics every day...

Sorry i haven't got back to you sooner...had to work all weekend unexpectedly.

Check out this programme i did based on in-season rugby training for an idea on how to split it up...

11.04.06:
Age: 22
Weight: 211 Lbs - 96 KG
Height: 6'
Body Fat: 22.13%

I LOVE LEG DAY!!

If you are going to another school they probably dont know a thing about you so u want to make a good impression 40 time is one of the best ways strength in the weight room doesnt always translate to the field but speed always does
 
I pla safety 4.9 is slow defintley set your goal for 4.7 or lower
 
Just running wont drop a thing off of your 40 time
 
I do my own 2 a days every day 20-30 min tops each time in the morn then in the evening
I do sprints in the morning ...
2X 100 yards
4X 60 yards
2X 60 yards interval (sprint 20 then jog 20 then sprint the rest)
The reasoning for the high number in yards is so you overtrain yorself so 40 yards is like nothing and you finsih strong
*start each sprint in your sprinters stance*!!!
 
At night I run stairs or hills take your pick if up and down is 1 time is 1 rep
then I do 4 sets of 3 reps The best stairs are stadium stairs or just find a steep hill
 
I did this last year and it brought my 40 down from a 5.1 to a 4.72 from begining of summer to the end
 
ALso to have a fast 40 you need a strong core and  lower body abs quads and calves u said u were familiar with the weight room so i wont need to name exercises for this but alternate them legs then abs give urself the weekend to rest aswell
 
Plyometrics are good to do I put 2 of them on my legs days
1.
Start in a standing position then squat position (parallel) then explode up into a standing postition 3 sets 50X
2.
Start in a tucked position then explode up jumping as high as you can go
I have trouble explaining that 1 so here is a  link
http://www.dailyrecord.com/apps/pbcs.dll/article?AID=/20050920/COLUMNISTS16/509200336/1004
 
If you want me to post my speed training schedule for u i will i now all of that may be confusing

166lbs/ 5'11/ 10%bf
Bench-185 8x
Squat-315 8x
Deadlift-330 8x

Curently cutting down so i get better definition