Its football time.

G

goldswordsilver

0
Hey guys. I wasn't sure which section to post under, but her goes.

I am a high-school junior and have just joined the football team. I start weight training in about 2 weeks and just wanted to ask a few questions.

Ok, I am 6'0 - 6'1 feet tall and weigh 220-225 pounds. I lost about 40 pounds and gained a lot of stamina/strength while I was on the wrestling team (was at 260 pre-season).

I consider my lifestyle fairly healthy, but not excellent by any means. I walk a lap and then run a lap around my block every day and train on my own every other day. My light training consists of 3x30 crunches (upper abs), 3x15 leg extensions(?) (lower abs), 6x10 push ups and 3x5 inverted superman.

I am not on any special diet but my meals usually go like this:
Breakfast- coffee, scambled egg on toast and milk
Break (after first period on school days)- Diet Dr. Pepper can
Lunch- whatever is being served, can vary from pizza to chicken to pasta and water, very occasionaly I will get an ice cream.
Between Lunch and Dinner- depends, can be ham sandwich with mustard or snack crackers, ect and usually a diet soft drink and/or some water
Dinner- varies, grilled chicken is pretty standard w/ diet soft drink and/or water (we usually do not eat until 8 and I try not to eat again after this meal)

I exercise at roughly 6pm on school days.

I know I drink a lot of diet soft drinks which I am sure is not very healthy and I eat a large meal fairly late.

What changes do I need to make and what stuff can I do to get into better shape for the football season? What exercises (both with and without weights) are essential?

Thank you all very much. If you need any more information from me I will happily explain.
 
Hang cleans, cleans from blocks, full squat, glute ham raise, stiff legged deadlift, push press are all good excercises for a football player.

What position?
 
football

Hey what do you know. I'm also getting ready for the football season, as a softmore. I got a book a week ago called "Bigger Faster Stronger" and it shows lots of good tips. Anyway if you want to be sure that your ready for football season look at this chart. Because your 6 foot 220 pounds that makes you a "Heavy Build" barely. And 11th grade, this is what you should be doing.

Squat
------------------
Good- 280 Pounds
Great- 330 Pounds
All-state- 380 Pounds
All- American- 460 Pounds

Bench
------------------
Good- 195 pounds
Great- 240 Pounds
All-state- 285 pounds
All-American- 330 pounds

Clean
--------------------
Good- 170 Pounds
Great- 205 Pounds
All-state- 235 Pounds
All-American- 280 Pounds

Dead-Lift
---------------------
Good- 390 Pounds
Great- 460 Pounds
All-state- 490 Pounds
All-American-520 Pounds

Hope this helps. (Myself I'm gonna try out for Defensive Tackle Again.
 
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Awesome, cool to see someone else in the same boat as me.

What about vitamins/supplements?
I am considering taking a multivitamin, creatine shake, fish oil, whey protein and L-carnitine all daily. Would this be safe/effective?
 
goldswordsilver said:
I am a high-school junior
I am not on any special diet but my meals usually go like this:
Breakfast- coffee, scambled egg on toast and milk
Break (after first period on school days)- Diet Dr. Pepper can
Lunch- whatever is being served, can vary from pizza to chicken to pasta and water, very occasionaly I will get an ice cream.
Between Lunch and Dinner- depends, can be ham sandwich with mustard or snack crackers, ect and usually a diet soft drink and/or some water
Dinner- varies, grilled chicken is pretty standard w/ diet soft drink and/or water (we usually do not eat until 8 and I try not to eat again after this meal)

I know I drink a lot of diet soft drinks which I am sure is not very healthy
Click to expand...
Damn, only a hs junior and already drinking coffee. :( Cut the soda, just drink a small amount a day. I love Dr Pepper, so at lunch M-F, I have about 6 oz of the stuff. You need to be drinking about a gallon of water a day, no excuses. Add two small snacks during your day. Good job on your weight losss up to this point.
 
Ok, today I went to Target and got some Men's One-A-Day Multivitamins and concentrated fish oil pills. Then I went by GNC and got some Whey Protein shake mix (expen$ive stuff, almost 25 bucks for a 32 servings jar and was one of the cheaper mixes).

There was also some Mono-something Creatine mix the manager was trying to sell me on but since I am not sure it is completely safe (although he assured me it was) and I am not weight training for another two weeks, I decided to wait on purchasing it.

Would it be wise to start drinking the protein shakes now while I am just doing light workouts without any weights? Or should I wait until I begin weight training? Should I use the creatine mix as well?

Thanks for the help.
 
goldswordsilver said:
Ok, today I went to Target and got some Men's One-A-Day Multivitamins and concentrated fish oil pills. Then I went by GNC and got some Whey Protein shake mix (expen$ive stuff, almost 25 bucks for a 32 servings jar and was one of the cheaper mixes).

There was also some Mono-something Creatine mix the manager was trying to sell me on but since I am not sure it is completely safe (although he assured me it was) and I am not weight training for another two weeks, I decided to wait on purchasing it.

Would it be wise to start drinking the protein shakes now while I am just doing light workouts without any weights? Or should I wait until I begin weight training? Should I use the creatine mix as well?

Thanks for the help.
Click to expand...

Return the vitamins and purchase some from GNC, they commercial vitamins are no good (I realized this also after I had bought some centrum, I just purchased some Mega Men Sport from GNC). Also congratulations on realizing you paid WAY too much for protein powder. Word of advice, buy it on the internet, you can get stuff way cheaper. I use a Met-rx 100% whey that has 76 servings and cost me $22. Monohydrate creatine is something you shouldn't worry about for awhile, it is completely safe though, just hold off for a while. Take a protein shake following your workout, just realize that you also need to be eating protein in your diet also (fish, turkey, chicken).
 
Why are commercial vitamins no good? I was also told to purchase the Mega-Men Sport pills but they didn't seem incredibly different or special.

And what is a good site to purchase protein powder from?
 
I wouldn't take pills, thats just me (Except you can take vitamin pills). Except whey protein, I heard that really helps alot, but I've never used that either.
 
Again, thanks to everyone for all the help. You guys really know your stuff and I have learned and am still learning so much. I have a few more concerns.

Alright, well here are the supplements I am/will be taking daily.

-1 multivitamin (Men's One-A-Day for now until I find a reason to get any other brand)

-2 1g Fish Oil concentrate pills

-ON's Gold Standard Whey Protein shake - (how much should I take and at what time? before or after workout? throughout the entire day?)

-Monohydrate Creatine- considering the Creapure brand, but havent purchased yet so it's still up in the air (again, how much should I consume? and when? with whey protein shake or mixed with water?)

I know the shake and creatine have directions to follow, but I want to really want to know I'm putting this stuff in my body correctly for both safety and getting good results.

I will most likely be purchasing all of my supplements from bodybuilding.com. Is this a reliable seller?

And my final question; does anyone know anything about the Nitric Oxide mixes like NO X-plode? The manager at GNC directed it to my attention. It seems like an interesting option, but I know next to nothing about it.
 
Take it easy on the supps. Protein is fine, fish oils and mulit's are okay too. Stay away from creatine for now (it's good stuff, but save that lil boost for later), and forget the NO supps. Bodybuilding.com is a great place to get supps if you don't know anyone local. EAT EAT EAT, sounds stupid, sounds too simple, but it works better than any supplement could. Oh yeah, for your next multi, get a liquid, pill's bioavailability usually isn't that great. But with a liquid it's usually in the 90%'s..\

Let us know how football goes, I just stopped playing college ball last year..
 
No+redamer said:
Whey protein helps.. creatine doesn't do ****. If you have the money to spend on creatine, just buy met-rx instead.
Click to expand...
Creatine does so something, and met-rx is a brand, not a particular supplement.
 
If you're gonna play line, you need to do squats, squats and more squats;)

Your power will be in your hands and legs. Focus on your legs, arms and abs. Abs are criticle to football. The ability to hit or take a hit is in the largely in the abs. Work your forearms.


At your size, though, you may find yourself at Tight End. Or even Linebacker. If that's the case, hit me up, I'll give ya some tips.
 
Ok, I am still working to create the right routine.

Here is what I am considering (taken from itransformed.com and http://www.t-nation.com/readTopic.do?id=459341). Somewhere inbetween these two routines. I am still unsure about which days will be on/off days and which exercises I will do.

Day 1
Sets per Muscle Group: Chest 10, Back 10
Movement Plane: Horizontal
Examples: Flat Barbell Bench, Barbell Rows, Seated Cable Row (both back movements using a pronated grip with the width the exact same as bench press)
Reps: 3
Load: 80% of 1RM
Rest: 60 seconds between supersets (i.e. train chest, rest 60 secs, train back, rest 60 secs, train chest, rest 60 seconds, etc)

Day 2: OFF

Day 3
Sets per Muscle Group: Thighs 5, Abs 5, Calves 5.
Examples: Barbell Front Squat, Hanging Pike, Standing Calf Raise
Reps: 10
Load: 60% of 1RM
Rest: 60 seconds between giant sets (i.e. train thighs, rest 60 secs, train abs, rest 60 secs, train calves, rest 60 secs, train thighs, rest 60 secs, etc.)

Day 4: OFF

Day 5
Sets per Muscle Group: Chest 5, Back 5
Movement Plane: Vertical
Examples: Dips, Chin-ups
Reps: 10
Load: 60% of 1RM
Rest: 60 seconds between supersets

Day 6: OFF

Day 7
Sets per Muscle Group: Thighs 10, Abs 10, Calves 10
Examples: Deadlift, Decline Sit-ups, Seated Calf Raise (Note that this uses different exercises from Day 3.)
Reps: 3
Load: 80% of 1RM
Rest: 60 seconds between giant sets

Day 8: OFF

Days 9 & 17*
Same as Day 1 except with 4 & 5 reps per set, respectively (in other words, you'll just do 4repsfor each body part on Day 9 and 5 reps for each body part on Day 17).

Days 11 & 19
Same as Day 3 except with 65% & 70% of 1RM, respectively

Days 13 & 21
Same as Day 5 except with 65% & 70%, respectively

Days 15 & 23
Same as Day 7 except with 4 & 5 reps per set, respectively


CHEST
5 sets bench press, reps 6-12
4 sets incline press, reps 8-15 with a lighter weight
3 sets DB Presses both incline and flat, also decline
throwing in some pec deck til failure... (unsure what this excercise is exactly)

BICEPS
5 sets standing barbell curls 6-8 reps
4 sets seated barbell curls 10-12 reps
incline db curls 3 sets 8-10 reps

TRICEPS
4 sets pressdowns 12-15 reps (unsure what this excercise is exactly)
Weighted dips, 4 sets 20-25 (unsure what this excercise is exactly)
rope pressdowns, 3 sets to failure(unsure what this excercise is exactly)

DELTOIDS
db press, 5 sets 8-15 reps
laterls raises, 4 sets 8-12 reps
reverse pec deck flyes, 3 sets to failure

BACK
pulldowns, 5 sets 10-15 reps
bent rows, 4 sets 10-12 reps
shurgs, db or barbell, 3 sets t ofailure

LEGS
leg extensions, 4 sets 10-20 reps
leg curls, 4 sets 10-15 reps
standing calf raises, 3 sets with barbell 15-20 reps
plate squats, 3 sets to failure
 
im in my 4th year in highschool and at 5ft8 and 185 pounds, looking at this chart is quite incredible, is it that football players from the states are that much stronger? Im an OLB and i can only squat 225, rep 205 on bench and im probably one of the stronger linebackers in the league, even though im known for my speed, could u show me the chart for my weight catogory by any chance

jmanjman47 said:
Hey what do you know. I'm also getting ready for the football season, as a softmore. I got a book a week ago called "Bigger Faster Stronger" and it shows lots of good tips. Anyway if you want to be sure that your ready for football season look at this chart. Because your 6 foot 220 pounds that makes you a "Heavy Build" barely. And 11th grade, this is what you should be doing.

Squat
------------------
Good- 280 Pounds
Great- 330 Pounds
All-state- 380 Pounds
All- American- 460 Pounds

Bench
------------------
Good- 195 pounds
Great- 240 Pounds
All-state- 285 pounds
All-American- 330 pounds

Clean
--------------------
Good- 170 Pounds
Great- 205 Pounds
All-state- 235 Pounds
All-American- 280 Pounds

Dead-Lift
---------------------
Good- 390 Pounds
Great- 460 Pounds
All-state- 490 Pounds
All-American-520 Pounds

Hope this helps. (Myself I'm gonna try out for Defensive Tackle Again.
Click to expand...
 
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