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About to start playing football at Mendocino Junior college...i need to jump higher and get faster??

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immebz

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Im acually just a bit smaller now, lost a little water weight. Just as strong though. Anyway im 19 in two days, 5'10" 174 lbs. My 40 yard dash is 4.74, my vertical jump is a pathetic 25, 26 inches.

I need to get faster on my 40 yard dash and jmp a lot higher, but ive also wanetd to get bigger. What should i focus on? I play receiver/cornerback. WHat are some things i can do?? Jump with ankle weights? jumping squats? Thanks for the help, i really wanna be able to start/get a little playing time as im only a freshman but im pretty good. Thanks again
 
This might sound gay but its not. I want your chest I cant get mine to look like that. Thats like good looks without a ton of maintenance. Can you PM me what you do to get your abs and pecs like that?
 
Seeing as he is still young probably eating mcdonalds and working out. hehehe
 
haha yea, i dont really do anything special bro. I did take a bottle of cyclotren, it helped but it also gave me a little water weight. Jus pound the bench press and DB press, and do a lot of bridges where you lay with ur elbows on the side of you and your hands together and keep ur back straight parallel to the ground. i also like laying on your back holding 135 up on a BB and having a friend push your legs down.

Anyway, any help? I had practice today and we conditioned first for about an hour, hour and a half. I was finishing in the top 5 for DB's everytime, and im a freshman.

I would really really like to get my speed and vert up, any suggestions? And would i be able to tell the coaches i have my own routine or would i have to follow the routine they set up for us? Thanks for any replies guys
 
Go to google...type in "air-alert phase 2" its a plyo routine to be done after your lift session.

as for your speed...see a running coach. in the gym start doing explosive lifts ( ex. squats, deads, cleans, snatchs, push press) check out bill starr's 5x5 advanced program
 
sprinting and jumping is plyometric - and your gonna have to do them anyway if you wnmat to jump higher and run faster
 
Re: About to start playing football at Mendocino Junior college...i need to jump high

Saint of Iron said:
in the gym start doing explosive lifts ( ex. squats, deads, cleans, snatchs, push press)
Click to expand...

Exactly! Jumping strength comes from the hams and glutes. I would add front squats starting from the bottom position (use a cage) and jump squats. These lifts strengthen the muscles that make you jump higher/longer, pylos will train your muscles to jump, and a coach will teach you how to jump.
 
Had a good practice today, thanks for all the replies. Im gonna go read those articles, but mainly ill start squatting and deadlifting more. I can almost bench as much as i can squat, kinda sad, so that might be the problem right there.
 
Re: About to start playing football at Mendocino Junior college...i need to jump high

quoting me

---

for a beginner, I think it's better to practise the actual thing your trying to improve, while also improving strength.
Potential Power is always capped by max strength. Then Movement effeciency

Most of the plyo work is to improve movement effeciency - ie technique, spring, timing, absorbing the force and reacting etc

so cut to the core - and practise what your trying to improve. And jumping and sprinting happen to both be plyo and speed/power work in themselves. Sometimes, technique in both are also influenced by strength levels. You can't have good sprint technique if your so weak your body collaspes from the ground forces

----

just be aware that strength work causes a lot of fatigue, and will kill your speed and hops until you fully recover
 
Re: About to start playing football at Mendocino Junior college...i need to jump high

so maybe the best thing for me to do would be to lean bulk but focus more on speed/agility while keeping my strength up or the same? I have always been trying to get bigger but now i want to focus on speed/agility/explosiveness.....would doing my reps faster help with my explosiveness too?
 
Re: About to start playing football at Mendocino Junior college...i need to jump high

yeap, if you get too fat, your speed and hops will suffer big time

rep speed won't matter too much, no matter what you do in the gym, your not going to be going as fast as you are when you jump and sprint
Plus when you have a decent load on the bar, you can't really casually lift it can you? :)
 
Re: About to start playing football at Mendocino Junior college...i need to jump high

coolcolj said:
yeap, if you get too fat, your speed and hops will suffer big time

rep speed won't matter too much, no matter what you do in the gym, your not going to be going as fast as you are when you jump and sprint
Plus when you have a decent load on the bar, you can't really casually lift it can you? :)
Click to expand...



haha no you cant, i was talking more of getting a negative in the workout as well, like going down slow on bench instead of jus lettin it drop and hit your chest pretty much..

So what kind of rep scheme should i have? 12-15 instead of 8-10? Will that also help me with my explosiveness?
 
Re: About to start playing football at Mendocino Junior college...i need to jump high

yeah control the eccentric and drive it up

reps - well load should be at least 80% of 1RM if you want to get stronger, so use a load that's around your 8 rep max or higher on your main large compound movements. As these sets go up in weight for the same amount of reps you will also get bigger, if your eating enough
 
Re: About to start playing football at Mendocino Junior college...i need to jump high

coolcolj said:
yeah control the eccentric and drive it up

reps - well load should be at least 80% of 1RM if you want to get stronger, so use a load that's around your 8 rep max or higher on your main large compound movements. As these sets go up in weight for the same amount of reps you will also get bigger, if your eating enough
Click to expand...



Ill focus on 8 then for deads, squats, bench and hang cleans....and then any isolation exercises ill go all out for reps? Sounds like it would work..

one more thing, if i kept running 40 yard dashes (sprints) would that eventually make my 40yrd time a little faster?
 
Re: About to start playing football at Mendocino Junior college...i need to jump high

immebz said:
Ill focus on 8 then for deads, squats, bench and hang cleans....and then any isolation exercises ill go all out for reps? Sounds like it would work..

one more thing, if i kept running 40 yard dashes (sprints) would that eventually make my 40yrd time a little faster?
Click to expand...

continually measure your sprints. keepa journal.

Iv seen a few peeps use a harnes...they have a harness that allows them to drag weight(old tire etc...)mix up the distance.. do 40 yrds. 50 yrds. record your times.

im not a runner , so if my advice does not make sence....trash it.
 
Re: About to start playing football at Mendocino Junior college...i need to jump high

bro, have u tried the routine i sent you? this is coming from a guy (me) with a 45"+ vertical. IT WORKS.
 
Re: About to start playing football at Mendocino Junior college...i need to jump high

mwm5 said:
bro, have u tried the routine i sent you? this is coming from a guy (me) with a 45"+ vertical. IT WORKS.
Click to expand...

Im about to, it loos awesome, i jus dont know how ill be able to do that if i have to workout with the team. Im gonna find out today or tomorrow
 
Re: About to start playing football at Mendocino Junior college...i need to jump high

immebz said:
Im about to, it loos awesome, i jus dont know how ill be able to do that if i have to workout with the team. Im gonna find out today or tomorrow
Click to expand...

if you're going to be playing then take out all the plyo movements, etc. you will get plenty while playing. follow the weight portion of it.
 
Re: About to start playing football at Mendocino Junior college...i need to jump high

immebz said:
Ill focus on 8 then for deads, squats, bench and hang cleans....and then any isolation exercises ill go all out for reps? Sounds like it would work..

one more thing, if i kept running 40 yard dashes (sprints) would that eventually make my 40yrd time a little faster?
Click to expand...


squats, dead and bench - 8 reps or under.
cleans - 5 reps tops, but 1-3 reps work better.

if you maintain your form, or improve it, while rpactising sprints regularly, but get stronger you will get faster. Especially a short sprint like a40 yard dash is highly dependant of relative strength
 
Re: About to start playing football at Mendocino Junior college...i need to jump high

For Iggy - :)


just read my stuff in that thread and Kelly Baggett's articles

it's always down to horsepower and movement effeciency

so improve relative strength
jump for vert
do short sprints for speed
and explosiveness will also improve along the way

and also practise actual football playing skills and everything will sort itself out as long as your recover from all this

it's really that simple. Sure you can do complicated plyos and stuff, but your just doing extra stuff that you don't really need IMO

in any case the articles on Kelly Baggett's site will have all the info
 
Re: About to start playing football at Mendocino Junior college...i need to jump high

good luck man, i start tryouts for my university's football program on friday.
 
Re: About to start playing football at Mendocino Junior college...i need to jump high

cool we have a 5x3 program for legs so that works out good, and that plus practice and conditioning might be more than enough. Ill let u guys know how it goes, thanks again.

oh and good luck bro for the university
 
Re: About to start playing football at Mendocino Junior college...i need to jump high

thanks coolcolj, and kick some ass immebz!!!
 
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