Football Training Conflict
02-03-2012 05:32 PM
Football Training Conflict
I'm a football player and an required to workout at the school Monday Wednesday and Friday. The catch being that on all 3 days we have to do agility work (running with bands, box jumps, etc). I'm still trying to bulk up and maximize my lifts but these interrupt them.
What body parts should I work on these three days for maximum size/strength benefit?
02-04-2012 12:55 AM
I got the same problem at my schooI. I recently started 5x5 training from strong lifts.com. They've reported to add size and strength from just a 3day program. Also check the 5/3/1 program.
02-04-2012 01:52 AM
I see a few options at least:
1) Lift in the A.M./P.M. (AM if your required conditioning training is in the PM, or PM if your conditioning is in the AM);
2) Lift first, chug a protein shake with some sugary stuff (try 50g carbs and scale upwards as required) before doing conditioning, or;
3) Lift Tues/Thurs/Sat, or something of that sort.
02-04-2012 01:43 PM
I like the 5/3/1 idea in conjunction with what torobestia suggested above.
As long as you are conditioned, the sprints, agility and plyometrics won't affect strength gains too much.
02-04-2012 05:15 PM
Other than the agility (plio, bands, etc.) is there anything I should train?
02-04-2012 05:38 PM
As in while I'm there.
Also, could I train the 5x5 method while at the football training then later in the night go do my real workouts and subtract bench/squat/rows?
02-04-2012 07:38 PM
Give me some more back ground info.
First of all, how old are you and what level are you playing (high school, college: D1,2,3, etc.)?
Next, what position(s) do you play? If more than one, what is your primary position?
What are your current stats:
Speed: 40 yard dash
Conditioning: 300 yard shuttle
Strength: Squat, Bench press, deadlift
Power: power/hang clean, vertical and broad jump
Next, what your team workouts? Tell me everything, days, exercises, etc. Both agility, speed, plyo, and weights.
Then, we can start to determine what you need to work on.
02-05-2012 12:06 AM
I'm 17, high school football player.
I'm primarily a guard but I play linebacker (5'9 196) . I run a 4.9 40, we don't 300 yard shuffle. Bench: 315 (or 250x6-8) Squat 375 (315 6-10 times. Power clean: 235 . We haven't done the other tests but I would rate my "hops" as decent.
Our team agility, we run with bands around our waists, do box jumps low to high high to low, left right front, we do ladders, and when we band we either remain in place or go cone to cone. That training is MWf from 3-430 I do my own lifts and my split has: chest/back/shoulders/off/legs/arms/off.
02-05-2012 03:17 PM
First, impressive numbers.
How long does this off season agility and conditioning continue for?
I would place your lower body training at the beginning of the week when you are fresh. Increasing lower body strength right now should be your main goal. Come the end of spring you can focus on increasing lower body power. In other words, work on getting your squat up (as the plyo's will help maintain or improve lower body power) then toward the end of spring focus more on the power clean.
02-05-2012 04:42 PM
Thanks and It continues in June. What type of split do you think I should run then? because my goal was to also do a posing comp this summer but I don't know how tangible that is
02-05-2012 05:26 PM
Posing comp as in bodybuilding competition?
I would suggest Jim Wendlers 5/3/1. Its a solid program, it has conditioning built into it (which you can substitute your current agility work for) and you will gain some great strength if followed.
02-05-2012 07:08 PM
Yeah. Would 5/3/1 get me large? Haha
02-05-2012 07:25 PM
Yes, although the process of cutting down for a bodybuilding show and trying to gain strength and improve performance do not go well together.
02-05-2012 11:00 PM
How much size/strength is expected?
02-05-2012 11:20 PM
Because from the looks of it, I'll have to buy it
02-05-2012 11:23 PM
Its worth the price
Originally Posted by ngen52
He also has a 5/3/1 for football book
Quinon Proficit Deficit
"Science literacy is a vaccine against the charlatans of the world that would exploit your ignorance." - Neil deGrasse Tyson
02-06-2012 02:46 PM
Getting larger (or smaller for that matter) is going to be largely dependent on your diet.
02-08-2012 03:27 AM
Yup thats what i was going to suggest, I dont play football but was a great read none the less!!
Originally Posted by JudoJosh
02-11-2012 01:35 PM
Yeah, I really don't like any of the assistance work tho! He posted a bodybuilding one which is much better I think.
02-13-2012 12:28 AM
Dont like the assistence work? Sheesh the man is much smarter then you. Are you training for bbing or football? Also I did 5/3/1 for a year and I NEVER did the bodybuilding split only the ones for strength and gained about 15-20lbs, added a lot to my totals, and ended up bigger then I ever did doing bbing type work.
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