weight-training with football
- Thread starter davidjr74
- Start date
jmanjman47 said:Can I still weight train while playing football?. What kind of workout? I have practices Monday-Thursday (depending on friday, if we lose we practice; if we win we watch the game film)
Doesnt part of practice consist of weight training? If not I am surprised and you should try to continue to weight train as well.
No we do not weight train during practice. I wish we did along with study hall. My practices are from 3-6. By the time I get home and shower and eat its time to sleep. Then its 9:00pm and I'm tired. I need like 10 hours of sleep which sucks. My lilltie brother gets like 3 hours playing gameboy all night and hes ready to roll in the morning
1. Don't assume to train on a program without coach approval--it could foul up your game capabilites.
2. Most pro teams AND college teams now recongnize mainstream weight training as inefficient for effective functional strength.
As such, they are using "strongman" training methods. --In other words, they are using training techniques used in today's strongman competition prep.
Why?
They don't care about size, tone, or how much you bench. They care that a 200 lb guy can pick up or defend against a 300 lb guy. -Or have enough STRENGTH to perform any number of other tasks associated.
Therefore, the same would go for you.
However, while that would be the proper way to train for what you are trying to accomplish, your coach should be the ultimate authority on how you train as you are trying to do it for the sport HE is trying to get you to perfect.
2. Most pro teams AND college teams now recongnize mainstream weight training as inefficient for effective functional strength.
As such, they are using "strongman" training methods. --In other words, they are using training techniques used in today's strongman competition prep.
Why?
They don't care about size, tone, or how much you bench. They care that a 200 lb guy can pick up or defend against a 300 lb guy. -Or have enough STRENGTH to perform any number of other tasks associated.
Therefore, the same would go for you.
However, while that would be the proper way to train for what you are trying to accomplish, your coach should be the ultimate authority on how you train as you are trying to do it for the sport HE is trying to get you to perfect.
Hawk said:
Hawk, I'll agree with you on the point that a lot of teams are moving towards the inclusion of 'strongman' type lifts along with the Oly and modified Oly lifts and the basic powerlifts.
But...
We're talking about a high school student whose coach has no setup strength training program and whose parents will prob not let him go out and collect tires, kegs, and etc. Albeit that you can get tires and kegs for free, most parents don't want the stuff hanging around in the yard.
It has been noticed that most second strings are stronger than the starters. Strength, power, and this now popular phrasing 'functional training' is the back seat to sports specific training.
So what do we do with a high school or middle school student who plays ball and is limited on the contraptions they can play with? We get 'em a bit stronger with what we have...in season is the time to stress practice, play, and more practicing and playing.
Although...they're still testing ballers in bench, sprint time, and vert.
jman- as a strength coach myself, I encourage all my athletes to weight train throughout the year... off-season, pre-season, and absolutely IN-SEASON! you have to have a way to maintain strength during the season. conventional weight lifting is the most practical way to do just that. you don't want your strength to taper at the end of the season. my suggestion is to lift in the morning, relax all day and eat good quality foods, then practice.
I was thinking about doing the Rest-Pause Technique. Though I don't know exactly how that goes. I believe you get a weight that is 90% of your max. Lift it and then rest 10 seconds and lift it again until you cant. I'm not sure though. What do you all think of this?
edit: Just found out on wikipedia. You get a weight close to your 1 rep max. Lift it, and then rest 10 seconds and then repeat 6-8 times.
Weeks 1-4
Monday/Friday (Upper body)
Bottom position medium-grip barbell bench presses
Note: Do these inside of a power rack. Set the pins as low as possible so that the bar is just above your chest.
Bent-over barbell rows
Wednesday/Sunday (Lower Body)
Bottom position Squats
(Do these in a power rack. Put the pins down low and begin the squat from the parallel position of the squat).
Turkish Get-up 3x5 l,r (regular rep style)
Weeks 5-8
Monday/Friday (Upper body)
Barbell Clean and Military press
Weighted Chin-ups
Wednesday/Sunday (Lower Body)
Deadlifts
One Legged Squats
(Hold a dumbbell or barbell plate in front of you and squat down on one leg. Switch legs after each rep)
Hanging Leg raises 3x5 (regular rep style)
edit: Just found out on wikipedia. You get a weight close to your 1 rep max. Lift it, and then rest 10 seconds and then repeat 6-8 times.
Weeks 1-4
Monday/Friday (Upper body)
Bottom position medium-grip barbell bench presses
Note: Do these inside of a power rack. Set the pins as low as possible so that the bar is just above your chest.
Bent-over barbell rows
Wednesday/Sunday (Lower Body)
Bottom position Squats
(Do these in a power rack. Put the pins down low and begin the squat from the parallel position of the squat).
Turkish Get-up 3x5 l,r (regular rep style)
Weeks 5-8
Monday/Friday (Upper body)
Barbell Clean and Military press
Weighted Chin-ups
Wednesday/Sunday (Lower Body)
Deadlifts
One Legged Squats
(Hold a dumbbell or barbell plate in front of you and squat down on one leg. Switch legs after each rep)
Hanging Leg raises 3x5 (regular rep style)
Last edited:
I would do something along the lines of a regular compound movement supersetted with a power exercise. For example, db chest press immediately followed by a plyometric pushup or BB Squat immediately followed by a squat jump. You use your 80%+ load on the first and then use a load of about 35-40% on the power exercise.