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
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