football workout

[Big-C]

 Hey fellas im playin football for a decent semi pro team and I need a good football workout....im playin line both ways

[Slin1]

Hey fellas im playin football for a decent semi pro team and I need a good football workout....im playin line both ways

If you play IM work on your passes from the corner to your forwards i don't know what level you play but your head passes is a game winner with todays tight defenses.

I need work on my English i know!

Edit: I saw you was asking for the work out now sorry 

And i think you mean American football now sorry

I'm gonna leave this topic now 

[oldtimer1]

Depends if it's off season or game season.  You have to concentrate on whole body routines done at the most twice a week on season.  Off season you can do more when you aren't dealing with games and weekly practice.  By more I mean more exercises and maybe three or four times a week.

A good basic routine to get explosive for football shape is the old Bill Starr routine.  He was one of the first if not the first Pro football strength coach.  He believed in the big three.  Power cleans, squats and bench press.  Work with low reps and a limited amount of sets.  Don't get into a bodybuilding mentality of thinking you need three different bicep exercises and four delt exercises.  What you need is explosive strength that will carry over into a functional benefit to become a better football player. 

[Big-C]

today i did
  5x5 squat
  5x5 bent over row
   2x5 dead lift
   5x5 bench

[chaos]

today i did
  5x5 squat
  5x5 bent over row
   2x5 dead lift
   5x5 bench

Today? Why all at once like that?

[Big-C]

  im liftin three days a week... just trainin for strength and power

[chaos]

  im liftin three days a week... just trainin for strength and power

I wouldn't do deads/squats on the same day, switch it up a bit somehow.

[Big-C]

 k thanks for the advice... im just really tryin to focus on strength if anybodys got some similair workouts feel free to show me

[Coach is Back!]

Don't say I never gave anyone anything......it's what I do for a living.......




   Speed /    Explosive Movement /   Off   Speed /    Explosive Movement /
   Explosive Strength   Strength      Explosive Strength   Strength
   Monday   Tuesday   Wed   Thursday   Friday
8 Min.   Speed Warm-Up    Power Warm-up   Off   Speed Warm-up   Power Warm-up
               
45 -   Core (Upright Med Ball)   Core (Ground Based)   Off   Core (Ground Med Ball)   Core (Core Board)
60               
Min.   Agilities (Ladder, Ropes, Cones)   Plyometrics (Vertical)   Off   Agilities (Ladder, Ropes , Cones)   Plyometrics (Horizontal)
               
   Speed (Upright)   Med Ball (Vertical)   Off   Speed (Starts)    Med Ball (Lateral)
               
   Snatch    Sqaut   Off   Jerk    Squat
   3 X (3 - 4) X 30% - 50%   4 - 5 X (1 - 10) X 60% - 105%      3 X (3 - 4) X 55% - 70%   4 X (4 - X 60% - 80%
   Clean Pull / Power Clean   Front Squat   Off   Hang Clean   Bench
45 -   4 - 5 X (1 - 4) 60% - 105%   3 X (2 - 5) X 60% - 90%      4 X (2 - 3) X 50% - 80%   4 X (1 - X 65% - 105%
60   One Legged Squat   RDL   Off   Clean Pull   Aux Bench
Min.   3 X 5 X 55% - 65%   3 X 5 X 50% - 65%      3 X 4 X 50% - 105%   45* - 30* Incline Bench
   Back / Bicep    Bench   Off   Box Step - Up   Hamstring
   Circuit   4 X (2 - X 65% - 90%      3 X 5 X 50% - 65%   Glute-Ham/Leg Curl/ R Lean
   Specific Skills   Aux Bench   Off   Back / Bicep   Sh / Tricep
   Hand Fighting   30* - 45* Alt DB      Circuit   Circuit
   Punch Drills   Sh / Tricep   Off   Specific Skills   Machine Neck
      Circuit      Eye Hand Coord   
       Manual Neck   Off   Foot Drills   
               
10 -   Specific Conditioning   Flex   Off   Specific Conditioning   Flex
30               
Min.   Flex         Flex   


www.mpftrainingsystems.c om

www.mpftrainingsystems.n ing.com

[jpm101]

Semi Pro teams (true weekend warriors) are known for their lack of equipment and training quarters. Usually very limited in time to workout also. This is a blue collar, no frills venture. Most players have a 9 to 5 job and family's to support. Should be the end of any semi pro's games by now. Focus on getting ready for next season, if the club is still running, and has any kind of weight room.

Remember K.I.S.S. when working out, just like back in high school. Want to train smart to avoid any kind of injury. Depending on the playing position (some guy's play both ways), workouts may need adjustments. General rule is to stick to basic power and Olympic lifts. (also 40 yarder's, and other endurance/speed work) But adjust the reps from 3 to 15 or 20, at times. Work on explosive power and quick lifts. Circuit/PHA training is very good for getting into condition. Workout with the other players off season. Get their advise on what they do. Ask coach what he expects from you and any ideas he may have about getting and staying in shape.

With all due respect to JME, that might be a little too high end and time consuming  for the average Semi Pro, who may have to balance work, family and football training. If you do have the time, than cut the program in half. Danger of overkill for the part time player. Do a search, lot's of football style programs out there. Good Luck.

Side Bar: After recovering (took almost 2 years) from a college football injury, I joined a local Rugby team. Rugby is the main sport of the island I come from. Love the game and had not played since coming to the mainland when I was 10 years old. but didn't have the time to invest in the team or myself to do it justice. Doing post grad and working at the university took way too much time. Really have to have full devotion to do anything well, for me anyway.

[Coach is Back!]

I copied that from my exel file and it came out garbled. But if you take out the dynamic warm up, core, plyos and speed drills, what you have left is about 45-60min of power and strength training. But for a football player, semi-pro or high school, those are necessary. The only thing that is not on there is pre-hab. Other than that, its a sound spring program.

[outby43]

Don't say I never gave anyone anything......it's what I do for a living.......




   Speed /    Explosive Movement /   Off   Speed /    Explosive Movement /
   Explosive Strength   Strength      Explosive Strength   Strength
   Monday   Tuesday   Wed   Thursday   Friday
8 Min.   Speed Warm-Up    Power Warm-up   Off   Speed Warm-up   Power Warm-up
               
45 -   Core (Upright Med Ball)   Core (Ground Based)   Off   Core (Ground Med Ball)   Core (Core Board)
60               
Min.   Agilities (Ladder, Ropes, Cones)   Plyometrics (Vertical)   Off   Agilities (Ladder, Ropes , Cones)   Plyometrics (Horizontal)
               
   Speed (Upright)   Med Ball (Vertical)   Off   Speed (Starts)    Med Ball (Lateral)
               
   Snatch    Sqaut   Off   Jerk    Squat
   3 X (3 - 4) X 30% - 50%   4 - 5 X (1 - 10) X 60% - 105%      3 X (3 - 4) X 55% - 70%   4 X (4 - X 60% - 80%
   Clean Pull / Power Clean   Front Squat   Off   Hang Clean   Bench
45 -   4 - 5 X (1 - 4) 60% - 105%   3 X (2 - 5) X 60% - 90%      4 X (2 - 3) X 50% - 80%   4 X (1 - X 65% - 105%
60   One Legged Squat   RDL   Off   Clean Pull   Aux Bench
Min.   3 X 5 X 55% - 65%   3 X 5 X 50% - 65%      3 X 4 X 50% - 105%   45* - 30* Incline Bench
   Back / Bicep    Bench   Off   Box Step - Up   Hamstring
   Circuit   4 X (2 - X 65% - 90%      3 X 5 X 50% - 65%   Glute-Ham/Leg Curl/ R Lean
   Specific Skills   Aux Bench   Off   Back / Bicep   Sh / Tricep
   Hand Fighting   30* - 45* Alt DB      Circuit   Circuit
   Punch Drills   Sh / Tricep   Off   Specific Skills   Machine Neck
      Circuit      Eye Hand Coord   
       Manual Neck   Off   Foot Drills   
               
10 -   Specific Conditioning   Flex   Off   Specific Conditioning   Flex
30               
Min.   Flex         Flex   


www.mpftrainingsystems.c om

www.mpftrainingsystems.n ing.com

 

If you want to get to the next level and actually improve then don't follow this preschool shit.   This would be good for Jr. High (maybe)  but hey if you want to be a winner and actually make some noticeable gains then PM me.  I actually know what I am talking about.

[Coach is Back!]

Gimme a break dude, if YOU want to learn something you can...put it on the board for debate (any board) you can PM me or you can email me. this program is for team situations. Dude, you obviously have NO clue on how to put a program together...like 95% of the "trainers".

[Coach is Back!]

Then I guess USC's program would be considered "preschool".

[Coach is Back!]

Who have you trained "successfully" that I would know? What teams have you worked with and where are they ranked? On the athletes you have trained, what's the percentage of injury reductions from one season to the next? ......thought so!

[chaos]

Classic triple post Coach meltdown.

[Ahmster]

Bill Starr was my strength coach when I played football in college. The 5x5 routine is just a break-in routine used for the first month for players who have never lifted before. After that his routine seems simple, but uses micro-cycles, which is the same thing used by Poliquin and every other serious strength coach so that your muscles never adapt and continue to grow by varying the reps each workout of the week. For football the key thing is strength endurance so that you may not be able to squat 550, but you can squat 525 for repeated max attempts as football conditioning is all about repeated max efforts.

Don't ignore the ab work or the good mornings. Both are key for developing the stabilizing muscles for your squat. Shrugs are done in a power style where you jerk the weight with your legs and use wrist straps. Most guys used betwen 495-675 on these so they are not a bodybuilder's shrug. They are a full body movement that simulate the muscle action in blocking and tackling.

Reps are a buildup to a max set so 5x5 means 135x5, 155x5, 185x5, 205x5, 225x5. On Fridays the bench max rep number is 8 and you just do a heavy double afterwards to get a heavy set in.

Monday
Incline Situpxmax
Power Clean 5x5
Bench Press 3x5, 3x1, 1x8
Squat 4x8

Wednesday
Hanging Leg Raisesxmax
Incline Press 5x5
Squat 5x5
Good Mornings 4x8
Calf Raises 3x30

Friday
Incline Situpxmax
Squats 3x5, 3x3, 1x8
Bench Press 3x8, 1x2
Close Grip Press 2x8
Shrugs 5x5
Curls 2x20
Calf Raises 3x30

[Hulkotron]

Ahmster what would you recommend replacing the cleans with on Monday if I don't want to do cleans?  I've been looking for a new program and might give this a try.

[Ahmster]

Guys who couldn't do Power Cleans did Bentrows.