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football training
- Thread starter PBR
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My cousin plays football for Oregon University. I have talked to him about their rep ranges and everything. He mostly says 6-10. They do snatches, cleans, almost everything you think of, they do.
I also know a guy that played for the niners, texans, and the lions. Johanus lewis, good guy. He's freakin huge. I was talkin to him just this saturday. He was talkin about how on every team his trainers were different. His most likable one was one that taught 16-12-10-8 method. Start off with 16 on a weight doable. Do 3 sets of 16, if you complete that, the next week move down to 3 sets of 12, and so on. He said this BLEW you up like none other. It's just like the 5X5 method, but more reps. I can see it worked for him as he is a monster.
He also had a trainer in which you would just complete 4 sets of 8-10 reps. It all depends on the trainer, but I am about to tryout that 16-12-10-8 method. We will see how it goes.
I also know a guy that played for the niners, texans, and the lions. Johanus lewis, good guy. He's freakin huge. I was talkin to him just this saturday. He was talkin about how on every team his trainers were different. His most likable one was one that taught 16-12-10-8 method. Start off with 16 on a weight doable. Do 3 sets of 16, if you complete that, the next week move down to 3 sets of 12, and so on. He said this BLEW you up like none other. It's just like the 5X5 method, but more reps. I can see it worked for him as he is a monster.
He also had a trainer in which you would just complete 4 sets of 8-10 reps. It all depends on the trainer, but I am about to tryout that 16-12-10-8 method. We will see how it goes.
PBR
New member
lifter thanks...quanity of lifts per workout...??? I dont want this guy over-training...he just dropped 20#....24yrs @ 6' 2" at about 230lbs...going from fullback to safety...NFL tryouts are in a couple of months he said....I would really like to help him- a family friend recommended me to help train him...big plate- you know??? I played ball for about 7 years total...but along while ago, and I know training methods for speed and strength have changed-I assume??? Iam just helping with the weight training part-not agilities...thanks for your time
No offense, but for your friend's sake, I'd recommend that you get him to invest some money with a more knowledgeable trainer.
16-12-10-8 and 4x10 are basically bodybuilding methods. So if you're genetically gifted you can get away with that stuff, but it is far from optimal for training explosive athletes.
I'm sure Oregon had a better program than many NFL programs. Seriously.
Snatches and Cleans are good.
Heavy pressing and rowing (< 6 reps) as well as lighter weights for explosive reps.
It depends what his strength levels are at right now.
Mainly focus on the posterior chain. Especially since he's a safety.
Squats, Deadlifts, Lunges, Step-ups, Glute ham raises, reverse hyperextensions, power versions of olympic lifts and their variants (pulls, power shrugs).
Also for injury prevention--
4-way neck machine, sound rotator cuff program, increase hamstring and glute strength, and VMO development for patella tracking.
4 day split would be good. 2 upper, 2 lower.
Lower would be 1 oly, 1 squat/deadlift, 1 unilateral leg movement, hip extension/hamstring stuff
Upper would be presses, rows, chins & dips. One strength & one explosive day.
There's definitely more complicated ways of training and planning, but it's a little late for that.
Honestly, you should probably just focus on injury prevention and hope he has the actual football skills.
16-12-10-8 and 4x10 are basically bodybuilding methods. So if you're genetically gifted you can get away with that stuff, but it is far from optimal for training explosive athletes.
I'm sure Oregon had a better program than many NFL programs. Seriously.
Snatches and Cleans are good.
Heavy pressing and rowing (< 6 reps) as well as lighter weights for explosive reps.
It depends what his strength levels are at right now.
Mainly focus on the posterior chain. Especially since he's a safety.
Squats, Deadlifts, Lunges, Step-ups, Glute ham raises, reverse hyperextensions, power versions of olympic lifts and their variants (pulls, power shrugs).
Also for injury prevention--
4-way neck machine, sound rotator cuff program, increase hamstring and glute strength, and VMO development for patella tracking.
4 day split would be good. 2 upper, 2 lower.
Lower would be 1 oly, 1 squat/deadlift, 1 unilateral leg movement, hip extension/hamstring stuff
Upper would be presses, rows, chins & dips. One strength & one explosive day.
There's definitely more complicated ways of training and planning, but it's a little late for that.
Honestly, you should probably just focus on injury prevention and hope he has the actual football skills.
MsBeverlyHills
New member
safety-- isant that what Adam Archuleta plays?
check out his workout-
http://www.protectmanagement.com/archvid/index.html
check out his workout-
http://www.protectmanagement.com/archvid/index.html
PBR
New member
dell you are absolutely right...I would want an experienced trainer in this field...I was thinking about this- and decided to insure proper techniques and maybe define some of the lifts for him...other than that, I dont want the responsiblity....MsBVH thank you I will pass this onto him...good find BTW....
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