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How to turn my strength into power

the.gladiator1987

the.gladiator1987

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Ok so getting ready for football, Im understanding that its a lot about power and no size/strength. I have enough size/strength so I want to start turning it into power.

Plyometrics and sprinting will do this but I wanna know how I would lift weights. Obviously I cant lift heavy weight slowly that wont do anything. So what should I do? 75%-85% of my 1RM and do 3-5 explosive reps?
 
I'm sure ur coach will whip ur ass in shape practicing hits or whatever the hell u guys do.... But post up n tell us all about it I'm curious.. I like power lol
 
how often do you do olympic lifts like cleans? My cousin's boyfriend helps train the Michigan football team (nothing to be proud of now lol) and he has cleans as the foundation of their program
 
In under a month you will find it pretty hard to mae a big difference. Without sounding harsh, expect to loose some hard earned muscle here aswell. Sucks, but training for any sport takes a huge amount of energy and dedication towards reaching the specific fitness requirements of your position or role.

Plyometrics as you have already mentioned will help. Plyos can fuck you up if you do not do them properly so dont just go down the track or gym and start jumping around. Get someone who knows there shit to show you.

Short and sharp sprints (can use a weighted sled or harness if you like....that works well). Doing explosive/fast lifts is key so:-

Power cleans
Push Press
High Pulls
Power Shrugs
Squat Jumps
Hang Cleans
Clean and Press
Snatches

Also look up the "bear complex" on you tube. That is wicked for power/conditioning for a sport.

There are also methods such as bench pressing (reps 1-4) followed by clap press ups to failure. Squats (same low reps) followed by bodyweight jump squats....emphesis the power element of the clap press ups and jump squats - explode with each rep.

I used to play semi-pro rugby over here, not sure if you guys really know what rugby is but its alot like american football in terms of fitness training/demands. I have done my fair share of this sort of thing. All the best for the season.
 
What's your vertical jump at right now? I have recently gotten interested in improving my vertical jump and I think it would help your overall leg power a lot to increase it.
 
Have no idea what my vertical jump is. Last time i did that test i was about 16!! Yeah, id go along with leg power goes along way there too!
 
Yea Im sure the coach will have us doing stuff like this, just sucks I cant follow my own program. he said we have a push/pull day for lifting (T and TH) and then plyos on Wednesday and Saturday.

Im also on cycle right now so maybe I will keep some muscle.. dont really care now since I want to play rather than be big

Thanks for all the advice! I will start doing the bench/clap pushups and squat/jump squats right away. Sure Ill have to go down in weight but I will train my body to be explosive.


Unit 2005 said:
In under a month you will find it pretty hard to mae a big difference. Without sounding harsh, expect to loose some hard earned muscle here aswell. Sucks, but training for any sport takes a huge amount of energy and dedication towards reaching the specific fitness requirements of your position or role.

Plyometrics as you have already mentioned will help. Plyos can fuck you up if you do not do them properly so dont just go down the track or gym and start jumping around. Get someone who knows there shit to show you.

Short and sharp sprints (can use a weighted sled or harness if you like....that works well). Doing explosive/fast lifts is key so:-

Power cleans
Push Press
High Pulls
Power Shrugs
Squat Jumps
Hang Cleans
Clean and Press
Snatches

Also look up the "bear complex" on you tube. That is wicked for power/conditioning for a sport.

There are also methods such as bench pressing (reps 1-4) followed by clap press ups to failure. Squats (same low reps) followed by bodyweight jump squats....emphesis the power element of the clap press ups and jump squats - explode with each rep.

I used to play semi-pro rugby over here, not sure if you guys really know what rugby is but its alot like american football in terms of fitness training/demands. I have done my fair share of this sort of thing. All the best for the season.
Click to expand...
 
Tblock1 said:
What's your vertical jump at right now? I have recently gotten interested in improving my vertical jump and I think it would help your overall leg power a lot to increase it.
Click to expand...


MAYBE 30 inches. Probably not. Last time I tested it it was 27 inches lol, but I was also only squatting around 250. Now Im squatting around 400.
 
To be honest Barbell rows would be great for bodybuilding but in a sporting context you would be way better off doing bench pulls. High bench, lie face down...barbell row to chest. No momentum, standard upper body fitness test along with Bench max and chins.

Im not a football player and never have been, i would advice you to look on a football fitness site or speak to one of your coaches. When is your fitness testing? What do you get tested on?
 
Unit 2005 said:
To be honest Barbell rows would be great for bodybuilding but in a sporting context you would be way better off doing bench pulls. High bench, lie face down...barbell row to chest. No momentum, standard upper body fitness test along with Bench max and chins.

Im not a football player and never have been, i would advice you to look on a football fitness site or speak to one of your coaches. When is your fitness testing? What do you get tested on?
Click to expand...


Oh so same movement except im lying face down on a bench?

We dont really have a fitness test Im pretty sure, but if we were to get tested it would be 40 yard dash, vertical, squat, bench
 
Keep it simple. What do football programs focus on in the weightroom? Squats, power cleans, bench press.

Why? Squats give you a strong hip drive and leg strength. Power cleans help you make that force quickly.

That is power: the amount of force you generate divided by the time it takes to generate it.

So, if you're looking for things you can do in the next month that are simple but effective, focus on learning the Power Clean, and, of course, getting stronger in the squat.

And yeah, I bet speed squats would work too.

Good luck bro.
 
OK so maybe im thinking too much about turning EVERYTHING into power. So It will still be ok to do some things heavy like squat, bench, and deadlift, but then instead off accessory bullshit add in some power lifts like power cleans, front squats, snatches, push press and speed squats?
Click to expand...

Sounds like you're on the right path. Build strength through the "slow lifts"--squats, deadlifts, bench--and practice 'making' that strength very fast with the 'fast' lifts or 'Olympic' lifts, like power cleans. Strength displayed quickly IS power.


Funny, I was just reading about this tonight in Practical Programming by Mark Rippetoe. Best thing I ever did was buy Starting Strength and Practical Programming. Ask b_blazer about it.

Good luck, bro.
 
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