PAVB10 SUMMER FOOTBALL TRAINING

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  1. PAVB10 SUMMER FOOTBALL TRAINING


    BIO: After a crappy season and offseason I really wana get on track for this summers camp. I play college football and tight end. I hurt my right high hamstring the seventh week of the season this year and it is still bothering me bad. I havent been able to squat or clean or sprint since then and tryed to play in spring ball but couldnt. I have fallen to the bottom of the depth chart after some stellar performances and really need to get and stay healthy. I will be starting physical therapy next wed finally and hopefully with Graston and some other techniques be back to training and running hard. I have 15 weeks from today til camp....

    GOALS:
    1. Get to running in three weeks
    2. Fix hamstring completly and stay healthy
    3. Increase speed
    3. Increase endurance
    4. Run better routes
    5. Perfect blocking footwork
    6. Perfect on receiving
    7. Bench 370
    8. Clean 300
    9. Start
    10. All conference-selection
    11. Weigh 236 +/- 3lbs
    12. 59 sec avg 300 shuttle
    13. 32 inch vert

    STATS:
    Bench 300-2 (325 max they say, I dont think so)
    Squat (Havent in two years, best 465 for 6)
    Deadlift (Havent in a year and half 550-1 PR)
    Clean (Havent in 8 months 250-4 best---terrible)
    Weight 236
    Height 6.1-6.2

    TRAINING: heres the split i hope to get to in four weeks or so, but for now. Push, Pull and biceps once each a week and three days of core with physical therapy.

    Monday- explosive day, legs, clean
    Tuesday- Push, Catch balls
    Wed- Sprints 40-80 yds, Agilities, Route Running
    Thursday- Pull, Back some biceps, Catch Balls
    Friday- Circuit day
    Saturday- Recovery Jog, possibly some biceps, route running
    Sunday- Off, catch some balls

    DIET: 4,000 KC to start
    TOTALS:
    PROTEIN 350 G
    CARBS 400 G
    FAT 125 G

    I do not have the exact foods planned out but will when i get home for good next thursday for the summer. Breakfast is high in carbs and fat, lunch high in carbs and protein, dinner high in fat and protein and same with fourth meal. Then add in protein shakes and carb complexes

    Supplements
    Waking
    5 arginine
    multi
    20 g gatorade
    22 g protein

    Mid morning
    22 g protein

    Preworkout
    5 g creatine
    3 g beta alanine
    1.5g citruline malate
    5 g arginine
    20 g gatorade mix
    2 xtend

    Postworkout
    25 g waxy maize
    20 g gatorade mix
    5 g creatine
    1.5 g cit malate
    3 grams beta alanine
    44 grams protein

    Before Bed
    ZMA
    22 g protein
    5 g arginine

    SUMMARY So basically i have to make some huge progress in physical therapy and get the scarring in my tendons broken up if i wana have a shot at playing. My goal is to get the hammy better the first four weeks and real lyget my goals the following 11 weeks. Once im done with physical therapy i will be training at a sports performace place with one of the best trainers around. I will not be following my deit and supplements to an exact T until next Friday or so. I will also be adding in FORMEX and DTHC at some time soon. Pictures to come soon


  2. DAY 1 Workout 5-01 weight 236


    PULL UPS WIDE GRIP 10 7 BAND 8 BAND 8
    T BAR ROW 45-10 90-10 135-10 160-8+2 90-15
    WIDE GRIP LAT PULL DOWN 160-15 220-10 250-10 270-10
    LOW MACHINE SINGLE ROW 45-10 55-10 65-10 75-10
    HIGH RAISE 50-15 70-15 50-15
    NOTES: LEFT SCAPULA A LITTLE SORE, STILL SOMEWHAT SICK

    I kept all of my breaks 2:00 or under and was a great workout aside from a couple distractions and the pull up numbers....guess thats what happens when you put on 20 pounds in an offseason. Cant wait to powerclean....
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  3. Best of luck brother
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222

  4. Thanks man for the continued interest. Woke up this morning and the back is pretty sore along with my abs from the previous day. I think im still gonna go to the gym and do some abs though. Its frustrating not being able to do anything with legs but hopefully that will be gone soon.

    I think ive decided to put a little more weight on and push towards 240 even tho its summer and im gonna be pissed at the beach...whatever. One of our tight ends ran a 4.6 so theres no shot of being the speed guy anyhow
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  5. DAY 2 5-02 WEIGHT 236.5

    Just some abs and neck with one minute breaks....

    HANGING ABS W STRAPS 30 30 30
    DECLINE SIT UPS 30 30 30
    WEIGHTED TWISTS 10 30 25 30 10 30 35-30 10 30
    DOUBLE CRUNCH 25 25 25
    NECK 45-15 45-15 45-15

  6. I think ive decided to start my DTHC, formex, ZMA stack monday and also do chest monday instead of tuesday.

  7. Quote Originally Posted by pavb10 View Post
    I think ive decided to start my DTHC, formex, ZMA stack monday and also do chest monday instead of tuesday.
    I like the sound of that stack. Should be nice.
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222

  8. Day 3 5-03-09 Day off (day lost)

    Starting the DTHC today and then everything else tommorow....Today is just an off day cuz i got nothing to do. Abs and Back quite sore. Think im gonna do this stack the first four weeks and then some kind of stack the last four weeks in addition to verything i already take....

    ANY SUGGESTIONS FOR A STACK?????

  9. Day 4 5-04-09 WEIGHT 235.5 First day of formex, dthc and zma.

    Incline bench was 3-5 minute breaks, dbs was one minute and everything else was 1 to 2 minute breaks. Very good workout aside from the bench sliding while inclining.

    INCLINE BENCH 30 135-13 165-11 230-5 225-3 BENCH MOVED ON FOUR
    220-5 215-5 185-8 165-8
    FLAT DB 50-12 75-12 70-8 65-7 60-7
    DIPS 10 10
    SKULL CRUSH 65-15 65-10 65-8
    SIDE RAISES 15-10 20-10 25-6++++
    SHRUGS 70-20 70-20 70-20
    WIDE TRI EXTENSION 50-15 65-15 65-15

  10. Hey sorry for the no updates last two days. I will put them up tommorow nite. Ive had finals and my computer is all packed up. I did physcial therapy for the first time today and the hammy may feel a little better. I may also do some training at sports perfromance after treatment on friday which will be nice. Im also gonna try and catch a couple hundred balls this weekend hopefully and get a good back and chest workout in.

  11. BTW. The LIBIDO IS UP A BIT. ITS BEEN THREE DAYS ONLY AND THE ZMA IS MAKING MY DREAMS CRAZY AS HELL TO.

  12. I'm a huge fan of DTH
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222

  13. Arite so sorrry for the delay...finals and crap, but finally home for the summer and gonna perfect the diet and post pics within the next couple days. 100 days or so til camp!!!

    Day 4 5-05-09 BICEPS 235.2

    LYING CABLE CURL 20-20 27.5-15 35-15 42.5-5 27.5-12 BREAK 1:30
    STAND PREACHER CURL 55-15 65-15 75-10 80-6 DROP 55-9 BREAK 1:30
    ZOTTOMAN CURL 25-15 30-15 35-9 40-6 BREAK 1:30
    WALL CURL FOUR PART 10 60
    ROPE CURL 10 4 10 3
    FOREARM CURL 55-20
    DECLINE WEIGHTED SIT UP 25-15 45-15 45-15 BREAK 1:00
    SIT UPS 25 25 25 BREAK 1:00
    BALL TWITS 10 30 10 30 25 30 10 30 25 30
    CRUNCHES 30 30 30 BREAK 1:00
    NECK 45-15 45-15 45-15

    Decent workout...not great. Didnt get an awesome pump and arms were kinda tired.


    DAY 6 5-06-09 PT

    FIRST DAY PHYSICAL THERAPY
    10 MINUTES ON ELIPTICAL
    GRASTON TECHNIQUE
    RDL 15 EACH 15 EACH
    TABLE LEG PUSH BACK UP 15 EACH 15 EACH
    R LEG CHAIR SCOOTS BOTH BOTH
    BALL LEG CURL PLANK 15 15
    STRECTH LEG UP FOR ABOUT 2 MINUTES
    NOTES: HAMMY FELT PRETTY CRAPPY AT NITE

    Felt good to be at physcial therapy and hoepfully with time we can break down the mishealed hammy and rebuild it. The PT said i may be able to go upstairs after my workout and workout at the sports performance place!!!!


    Tonite im just gonna do some abs and neck and weigh in for the first nite home.

    Bicep measuremnets
    Right 17 1/16
    Left 16.5

    My right bicep is actually getting so big im getting strecth marks that are scabbing....thats kinda weird

  14. Hate to sound like an a$$ but why so much bicep work as a football player?

    I learned this from an ex Nebraska S+C coach and its really been all i've needed to have big arms and it only takes about 75 seconds a couple of times a week:

    Start off with just a BB and a 10lb on each side (so 65lbs) and work your way up:

    10 BB Curls
    10 Shoulder Press
    10 BB Rows
    10 BB Curls

    No rest, only to change grips.

    Good luck with the hammy rehab looks like your getting some solid work there. Nice pre and post workout drinks. What division do you play?

    Good Luck.

  15. Bicep work like that is completly useless for football.

    i actaully do a split very similar to that one ussually when im at full go. I just do so much bicep crap because i cant really lift legs. Ill ussually just do something like that supersetted in a backworkout and my monday workout or something. I just feel the need to lift and can only do it by doing a push day pull day and bicep day. Hopefully i cant get away from all the bodybuilding stuff soon and into the full body functional stuff.

    I play division three . thanks for the view and advice.

  16. Quote Originally Posted by ntornado View Post
    Hate to sound like an a$$ but why so much bicep work as a football player?

    I learned this from an ex Nebraska S+C coach and its really been all i've needed to have big arms and it only takes about 75 seconds a couple of times a week:

    Start off with just a BB and a 10lb on each side (so 65lbs) and work your way up:

    10 BB Curls
    10 Shoulder Press
    10 BB Rows
    10 BB Curls

    No rest, only to change grips.

    Good luck with the hammy rehab looks like your getting some solid work there. Nice pre and post workout drinks. What division do you play?

    Good Luck.
    guess he wasn't that good if he's the ex s.c. coach... :P

  17. Quote Originally Posted by pavb10 View Post
    Bicep work like that is completly useless for football.

    i actaully do a split very similar to that one ussually when im at full go. I just do so much bicep crap because i cant really lift legs. Ill ussually just do something like that supersetted in a backworkout and my monday workout or something. I just feel the need to lift and can only do it by doing a push day pull day and bicep day. Hopefully i cant get away from all the bodybuilding stuff soon and into the full body functional stuff.

    I play division three . thanks for the view and advice.
    Cool that makes sense. I would probably do an arms day too if I couldn't do legs! Look forward to following your log!

  18. Quote Originally Posted by natty texan View Post
    guess he wasn't that good if he's the ex s.c. coach... :P
    Hehe, last I heard he was heading to work with the Indiana Pacers and the Colts.

    EDIT: Just googled a bit and now he is Scouting Assistant + Player Personnel with Jacksonville.

  19. 5-07-09 PM 239.5 abs and neck

    This weight was on a different scale and it was at nite....but thats heavy..I may wana come in to camp that heavy though.

    TWIST DECL CRUNCH 40 40 40 BREAK 1:00
    MED BALL TWISTS 8 40 8 40 25-40 25-40 8 40
    V UP CRUNCH 25 25 25
    CRUNCHES 40 40 40
    NECK 45-15 45-15 45-15
    HANGING ABS 30 30 19

    5-08-09 PHYSICAL THERAPY NUMBER TWO

    The PT got back to me and said he wants me doing another week of PT before going upstairs to train which kind of sucks but its prob in my best interest. I threw a couple balls today and felt pretty decent, but i really didnt have anyone with an arm to throw cuz the old man is working and my bro is graduating.

    ELIPTICAL 10 MINUTES
    GRASTON TECHNIQUE
    SINGLE LEG RDL 15 EACH 15 EACH
    TABLE LEG PUSH BACK UP 15 EACH 15 EACH
    BALL LEG CURL 15 15
    CHAIR SCOOTS BOTH BOTH
    INCHWORMS BOTH BOTH

    Actually feeling a lot better though. I got screened today to and didnt well on all tests but shoulder mobility.

  20. I just threw around a bit with my father in the yard and actually felt pretty damn good. The hammy started to get fatigued at the end and my left shoulder was getting a little inflamed. Thats been happening for a long time now.

  21. hey what do you do for neck?
    do you do anything to directly hit it (not shrugs)

  22. theres no four way neck machine at my gym....powerhouse...obviously, but this guy big dog at the gym....hes called that cuz hes got a neck like a pitbull gave me some stuff to do. The best excerices i do a lot is u lay on a bench with ure head hanging over and u take a forty five and put the circle over ure forhead and do neck extensions while holdong on to that.....I ussually do four way neck at school though.

  23. i'll try that thank you. i don't know what a four way neck is. I've been trying to find things to do.

  24. four way neck is a machine u can do forward back side to side neck extensions on. our football weightroom has one, but most gyms dont as no one works there neck for wahtever reason.


    and i got pics ill post tommorow mid morning

  25. Hamstring feels a bit crummy when waking up....Took these pics before i ate the most unhealthy dinner ever....Never again!!

    prob about 236 in these pics i dunno ill weigh in today offically 239.5 the other nite
    Attached Images Attached Images    

  26. I actually way more like 239 in those pics as thats what i weighed today at the gym after lunch and those pics were taken after dinner so i was prob 240ish


    5-09-09 Back some abs weight 239

    PULL UPS WIDE GRIP 10 10 1+9 1+7 BREAK 1:45
    T BAR ROWS 90-10 135-10 135-9 160-6 BREAK 1:30
    REVERSE LAT PULL DOWN 170-10 210-10 250-10 280-7 BREAK 1:30
    HIGH MACHINE DOUB ROW 90-10 125-10 135-10 90-15+5 BREAK 1:30
    SINGLE ARM LAT PULL DOWN 40-10 60-10 70-10 80-10 BREAK 1:30
    DECLINE CRUNCHES 40 40 45-17
    HANGING ABS 30 30 30
    CRUNCHES 40 40 40

    Its real hard pushing and having awesome workouts when ure doing bodybuilding crap. Lifting like that aint difficult and i feel like im cheating myself. I really cant wait to get back to lifting like a football player. I also need to push it harder, my intensity wasnt a million percent today. I worked out with a friend and it w as a decent lift but i feel i push a million times harder alone. Tommorow is chest and im gonna have to chest again on friday which may not be enough rest im kinda worried.

  27. 5-10-09 a little Chest and a bunch of tris weight 237.5-238

    DB BENCH PRESS 40-15 60-15 80-15 100-13 110-7 120-4 80-15 BREAK 3:00-4:00
    SEATED BARB MIL PRESS 115-10 125-8 135-5
    CIRCUIT SKULL CRUSH 70-15 70-9 50-15 WITH SHRUGS 3 SETS 70-20
    SIDE RAISES 15-15 20-10 15-9 20-5
    TRICEP EXTENSIONS 110-15 140-15 110-12 DROP DOWN
    CIRCUIT NECK 3 SETS 45-15 WITH TRI KICKBACK 25-15 25-15 20-15

    The workout wasnt great. My db press hasnt really gone up from last time at all and im kinda pissed. When i db press i dont touch in the middle cause thats how i hurt my pec a while back and this kills the tris. I feel like i dont get as much out of the excercise. Also when i hold like 100's or more my left thumb which i tore bends down and it puts a lot of stress on my tri and forearm and really kills my numbers. I dont know if i should give up the db press in tyhe future for something else or not use it as a primary excercise. The mil press was very week, i never do that ever.

    The diet is pretty good and the hammy is feeling decent. I threw a bunch today and i feel good jumping catching and moving around, but when i explode and try and sprint for a ball im still getting pain way high up. As far as injuries go, my left lower ab is twinging a bit while throwing and i hope its just a strained muscle and not a hernia or something. And as always the left shoulder is hurting prob do do my bending thumb ruining my form with that arm....Decent day though and had more intensity, but i need a new workout and have to mix things up a bit i think. Im gonna try and do chest again on friday cuz i cant this weekend so hopefully that enough rest. The libido isnt up as much today and i dont know how any of the supps are effecting my lifts if everything numbers wise is the same. Gonna get some food now and hit up the hot tub. Im not feeling to lean, but i guess that what happens when ure almost 240.....

  28. Looking solid, your lucky your gym has 120's. Do they have any higher? Mine only goes to 100 unfortunately.
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