yes, i need a football routine.

i'm trying to pack on mass and get ready for football at the same time. i'm gonna be a fresman when the season starts in september, and i hope i'll weigh more than 160 (currently 144). could someone please try and help me? btw, i'm 5ft 8, around 10-12% bf. thanks.

hey man - id say do your hang cleans, ALOT.

also, just stick with your core lifts for football. Bench, Squat and Clean. Those will help you ALOT.

Height: 6'1''
Weight: 205
Age: 18
______________________

Bench Press: 300
Squat: 465
Power Clean: 225
TOTAL: 990

GOAL: 1100 by late September, 2005.

cleans? i'm unfamiliar with that particular excercise... what about deads?

im sure you'll learn a lot about them in highschool football...

yeah dead lifts are great also. get those legs nice and strong.

Height: 6'1''
Weight: 205
Age: 18
______________________

Bench Press: 300
Squat: 465
Power Clean: 225
TOTAL: 990

GOAL: 1100 by late September, 2005.

how heavy and what kind of rep scheme? like normal 6-8 reps, heavy or even lower reps and higher weight?

Here's a routine I give to everybody. This'll get ya nice a powerful. Do this with the heaviest weight you can.

Mon -- Lower Body

Power Cleans - 5x2
Squat - 3x3
Hamstring Curls - 3x5
Side Bends - 2x6
Weighted Crunches - 2x6

Wed -- Upper Body

Push Press - 3x3
Close Grip Bench Press - 3x5
Rows - 3x5
Pullups - 3x5 (add weight if needed)

Fri -- Speed Day

Box Squat - 8x2 @ 60% 1RM
Speed Bench - 8x2 @ 60% 1RM (vary your grip)
Rotator Cuff Work
Grip Work

Sat -- Position Day

Work on the skills needed for your position

You should also run. Run long distance on Monday, do bear crawls, updowns, and seal walks on Wednesday, and do a bunch of sprints on Friday. Saturday is the day to get better at your position.

Age: 16
Height: 6'2"
Weight: 165

Bench: 205
Squat: 365
Deadlift: 385
Total: 955

Goal: 1000 by January of 2006

ORIGINAL: Pennsylvania Jock

Here's a routine I give to everybody. This'll get ya nice a powerful. Do this with the heaviest weight you can.

Mon -- Lower Body

Power Cleans - 5x2
Squat - 3x3
Hamstring Curls - 3x5
Side Bends - 2x6
Weighted Crunches - 2x6

Wed -- Upper Body

Push Press - 3x3
Close Grip Bench Press - 3x5
Rows - 3x5
Pullups - 3x5 (add weight if needed)

Fri -- Speed Day

Box Squat - 8x2 @ 60% 1RM
Speed Bench - 8x2 @ 60% 1RM (vary your grip)
Rotator Cuff Work- i don't know what to do for rotator cuffs
Grip Work

Sat -- Position Day

Work on the skills needed for your position- I don't even know what position I play. It's my first year.

You should also run. Run long distance on Monday, do bear crawls, updowns, and seal walks on Wednesday, and do a bunch of sprints on Friday. Saturday is the day to get better at your position.

ok. that looks like a very good routine. i just don't know what some of that stuff is. i bolded everything that i don't know what it means. also, i am currently playing baseball. practice on tuesdays, thursdays, and saturdays. another thing. you said to run long distance on monday, which is leg day. wouldn't that overtrain my legs? thanks for the routine though btw.

"Do or do not. There is no try."
-----------------------------------------------------------------
www.powerliftingforums.com
www.ironmass.com
www.hardgainer.co.uk
www.brothersofiron.com

Power Cleans: The best thing for you to do is get a coach or someone to show you in person. This is a dangerous exercise if not performed correctly, and you should work on your form until you put on heavier weights.

1. Start with the bar on the ground.
2. Stand there like in deadlifts, but with your hands facing you and inside of your knees.
3. Make sure your back is straight. Drive up forcefully and fast.
4. Shrug your shoulders up hard with the bar and drop under it.
5. Swing your elbows under the bar as you bend your knees to catch it.
6. Catch it with your arms bent and straighten your legs to stand up up.
7. The bar should be in the position of a front squat.
8. Then slam it on the floor and do it again.

Box Squat: Just squat down on a box that's low enough for your thighs to be parallel to the ground. Then, as soon as you touch the box, explode up as fast as you can, but don't lock out your knees.

Speed Bench: Just press it up as fast as you can, but don't lock out your arms.

Rotator Cuffs: http://familydoctor.org/265.xml

Age: 16
Height: 6'2"
Weight: 165

Bench: 205
Squat: 365
Deadlift: 385
Total: 955

Goal: 1000 by January of 2006

ok, thanks for explaining all that. now what are seal walks?

"Do or do not. There is no try."
-----------------------------------------------------------------
www.powerliftingforums.com
www.ironmass.com
www.hardgainer.co.uk
www.brothersofiron.com

I believe seal walks are when you lay on the floor and only use your arms to pull yourself along... Imagine seeing someone doing those across the floor in a gym

ORIGINAL: caffeineaddict

I believe seal walks are when you lay on the floor and only use your arms to pull yourself along... Imagine seeing someone doing those across the floor in a gym

thanks much!

"Do or do not. There is no try."
-----------------------------------------------------------------
www.powerliftingforums.com
www.ironmass.com
www.hardgainer.co.uk
www.brothersofiron.com

For our lifting schedule we do four cores (dead lift, bench, incline, and squat) and the rest are resistance workouts.  Be sure to focus on the four cores and you should be set.  Also, get in the weight room a lot, I was a freshman this year and the work I put in during the summer workouts helped me earn a starting spot.  

ORIGINAL: Liebo

For our lifting schedule we do four cores (dead lift, bench, incline, and squat) and the rest are resistance workouts.  Be sure to focus on the four cores and you should be set.  Also, get in the weight room a lot, I was a freshman this year and the work I put in during the summer workouts helped me earn a starting spot.  

 
Thank you for the help. Today I go to a weight training camp that goes Monday, rest, Wednesday, rest, Friday, rest the weekend. I still have no clue what they're gonna have us do. (What excercises, amount of rest between sets, etc.)
 
MOP

"Do or do not. There is no try."
-----------------------------------------------------------------
www.powerliftingforums.com
www.ironmass.com
www.hardgainer.co.uk
www.brothersofiron.com

Im getting ready for my senior year of football and I already have a starting spot because I have been playing since sophmore year. We do a testing in football that tests how many reps we can do at 225 and powerclean at 225. I need a good workout that will help me with that. Also I need to get in good shape to get my mile time down. How can I do that without losing weight or with losing weight but not strength

Im getting ready for my senior year of football and I already have a starting spot because I have been playing since sophmore year. We do a testing in football that tests how many reps we can do at 225 and powerclean at 225. I need a good workout that will help me with that. Also I need to get in good shape to get my mile time down. How can I do that without losing weight or with losing weight but not strength

I am also getting ready for senior year of football, I've got a starting spot on offensive and defensive line..hehe so i've gotta get into condition. But anyway tests how many reps you can do at 225...what exercise? The football combines test how many times you can BENCH 185, so maybe your program is talking about squats?

The best way to get your powercleans up are to do squats and powercleans themselves. The key to lifting those things is to get some explosive momentum and get the form right, it will help alot than just trying to muscle it up there. If you want to get faster I would suggest working out the calves...and doing romanian (stiff legged) deadlifts. They target your hamstrings and give you lots of speed. I started out a few months ago running a 40 at 5.9 and at the beginning of summer (approx 1.5 months of doing those romanians) I could run a 5.37. Keep in mind I am a 200 lb lineman...and I don't know what you play but I can guarantee if you do those romanian deadlifts right you will increase your speed alot..especially if you've never done them before. Hope that helps.