Football Lifting

[snoopy701]

hey everyone this is my 1st post. Well, im a sopmore currently and i play football. i have from know untill August to lift alot. Well i wanna go for a starting spot on team. I play D line and i wanna get my bench up and squat alot higher than it is now. I bench 185 and squat about 330.. is there anyway i can get these up high before august..

Thanks,
Snoopy

 

[Jabba The Slut]

hey everyone this is my 1st post. Well, im a sopmore currently and i play football. i have from know untill August to lift alot. Well i wanna go for a starting spot on team. I play D line and i wanna get my bench up and squat alot higher than it is now. I bench 185 and squat about 330.. is there anyway i can get these up high before august..

Thanks,
Snoopy

Im not quite sure if this helps you (as Im not sure how much you lift already) but the one thing that really helped me out when I was playing football is when I started incorporating deads into my routine. Keep in mind that the largest muscles are in your legs and back. Focusing on those more than others did really helped out when it came to increasing my squat (obviously) and my bench.

Aside from that general pieces, why dont you help me out by shedding some light on your routine?

 

[oso0960]

make sure you squat Ass To Grass, and incorporate front squats to your routine. also get a GOOD coach to teach you how to power clean PROPERLY

 

[Creepusmaximus]

Deads, barbell rows, good mornings. You want your back and legs as strong as possible go for compound moves. Check into olympic lifts. If your using macines, don't. You'll get more out of free weights.

 

[snoopy701]

Well my football team goes with Bigger Faster Strong Program.. i dont know exaclty how it goes because what we have to do is on the baord but on monday we bench and squat powerclean...wendsay is bench dead lift and powerclean....friday is just bench and squat... and we do the little things like tri biceps legpress leg curls incline military preacher curls skull crushers rows.... i think i know what front squats are but im not for sure..

 

[Creepusmaximus]

Well my football team goes with Bigger Faster Strong Program.. i dont know exaclty how it goes because what we have to do is on the baord but on monday we bench and squat powerclean...wendsay is bench dead lift and powerclean....friday is just bench and squat... and we do the little things like tri biceps legpress leg curls incline military preacher curls skull crushers rows.... i think i know what front squats are but im not for sure..

A new program comes around every few years but the basics are always the same.

 

[war_machine31]

You can stick with the BFS program,which i think is good.my high school football team did it, alot of them got big. make sure your doin sprints and foot work drills too.

 

[snoopy701]

ya i do alot of running

 

[NJL52]

Starting Strength by Mark Rippetoe. Best 30 dollar investment a young football player can make.

 

[war_machine31]

there is plenty of good free info out there. heres one for you.
http://www.bodybuilding.com/fun/mohr30.htm

 

[the_alcatraz]

dead lifts
Heavy Squats
Heavy half squats
Heavy front squats
heavy hack squats
Power benches
only freeweights...no machines as creepusmaximus said.

 

[snoopy701]

thanks for all the help

 

[snoopy701]

one mor quick question right know i dont take any supplemts and i dont think im ready for creatin.. is protein worht buyin?

 

[war_machine31]

one mor quick question right know i dont take any supplemts and i dont think im ready for creatin.. is protein worht buyin?

if you get all your protein intake from food then no but if not i'd say yes.i took protein and creatine when i was high school(i think i'm fine..lol).look around on the boards and other places on the internet.there are endless programs and good diet info.not that i dont what to help but i dont what to tell you what to do.

 

[snoopy701]

thanks anyways

 

[Creepusmaximus]

I think at your age creatin and any other supps are a waste of money. Eat like a horse, protien heavy diet but don't forget your veggies and some fat.

 

[snoopy701]

my diet consist of mostly meats and fruits

 

[karog]

It is crucially important you stretch out before working out and get a good warm up. You need to push yourself but not break yourself. Don’t push yourself to much because you will break. I have met allot of power lifters that are now seeing Chiropractors for their previous mistakes. You should have a good trainer show you very strict form. Never sacrifice form for weight. I strongly recommend if you want to increase your squatting abilities to build a very strong lower back. The lower back can greatly limit the amount of weight you can squat. I would advise you to mix power lifting exercises for your lower back with high rep hyperextensions. I am not saying to only workout your lower back but I am saying if you want to squat a lot your lower back will limit you.