Need help with training/diet during offseason for football

[immebz]

Hey everyone, so last season my bench went from 225x8 to 225x4. I need some advice on how to just maintain strength during season. We do a lot of running, but i know if i tweak my diet right then my body will use food as energy, niot muscle. During season our schedule is this

1-1:30 run
1:30-2:00 film
2-2:30 walkthrough
3-5:30 practice


For training i am confused since i am a corner and am looking for endurance/speed not just bulk. Im 5'9 188. If i want to keep strength gains do i need to lift heavy? Or is lifting too much gonna make it harder for me on gameday?

Secondly, for my diet, i just need some advice on when to eat before, during and after football. I will have a good breakfast, snack and lunch before football. What is something good to eat before you run? And after? And then before practice and after practice? Thanks for any help yoiu give, i want mainly my strength to be maintained with all the running i will be doing.

 

[immebz]

anyone?

 

[SaiBoT]

Too much cardio it's not good for strength training, but going down to less 4 reps ain't that bad.

So you want speed... Try and google WESTSIDE FOR SKINNY BASTARDS for real these routines will give you strength and speed, they are good for everything specially basketball and football. Pre workout whey isolate, Post workout you will be needing alot of cals specially whey isolate protein, with various types of fast acting carbs.

 

[fortunatesun]

For training i am confused since i am a corner and am looking for endurance/speed not just bulk. Im 5'9 188. If i want to keep strength gains do i need to lift heavy? Or is lifting too much gonna make it harder for me on gameday?

You sort of answered your own question. Football is your priority so how much you lift is dependant on that. How much you can lift is called your work capacity.

It would make sense to keep your workouts short and to the point. 3x a week is enough. Since you're more concerned with strength rather than adding bulk that could slow you down, keep your reps low. Do 3-5 sets of 3-5 reps for your core exercises - bench, squat, rows, etc. Never train till failure.

Then do a few higher rep sets, about 3 sets of 8-12, that target weak areas that you would want to bring up: posterior chain, mobility, shoulder stability and rotation, core strength, whatever. Just pick 3-4 things to get good at and stick with them. Don't overanalyze yourself into a long workout. Exercises are just tools to get you to where you want to be.

Take an unloading week every 3-6 weeks. Do only 3x3 @ 80% of your normal weights. This will keep you from overtraining and allow for recovery that will actually help you make better progress when you return to your normal schedule the next week.

 

[machine316]

Legs are gonna be your bread & butter. In the off-season you can hit them hard. get on a good speed training program, as far as weights go, deadlift, squat, clean & press, bench. try to work on your vertical as well. before a game approx. 2 hours prior i used to have a BIG bowl of oatmeal and a banana. Also something that is often overlooked is to stay hydrated, especially during the season. before a run i would just drink a 20-30 gram protein shake. I'm sure you know football (especially d-back) is mostly about speed. Are you in college or highschool?

 

[SouthernLord]

You sort of answered your own question. Football is your priority so how much you lift is dependant on that. How much you can lift is called your work capacity.

It would make sense to keep your workouts short and to the point. 3x a week is enough. Since you're more concerned with strength rather than adding bulk that could slow you down, keep your reps low. Do 3-5 sets of 3-5 reps for your core exercises - bench, squat, rows, etc. Never train till failure.

Then do a few higher rep sets, about 3 sets of 8-12, that target weak areas that you would want to bring up: posterior chain, mobility, shoulder stability and rotation, core strength, whatever. Just pick 3-4 things to get good at and stick with them. Don't overanalyze yourself into a long workout. Exercises are just tools to get you to where you want to be.

Take an unloading week every 3-6 weeks. Do only 3x3 @ 80% of your normal weights. This will keep you from overtraining and allow for recovery that will actually help you make better progress when you return to your normal schedule the next week.

This is great advice.

This type of training would work well for anyone no matter the sport or your goals. You can get brutally strong and pack on muscle training this way. Simple does not mean easy.

 

[SouthernLord]

Too much cardio it's not good for strength training, but going down to less 4 reps ain't that bad.

So you want speed... Try and google WESTSIDE FOR SKINNY BASTARDS for real these routines will give you strength and speed, they are good for everything specially basketball and football. Pre workout whey isolate, Post workout you will be needing alot of cals specially whey isolate protein, with various types of fast acting carbs.

Yes.

WS4SB would be a great program for anyone looking to get stronger and add LBM.. Especially an athlete. Coach Defranco is the man.

immebz-

You should check out Joe Defranco's website. WS4SB is his program and he turns out a lot of killer athletes. His site has some Killer dvds on Combine training and speed training too. Along with a lot of free info, programs, and some good youtube vids.

DeFranco's Training ..:: The Ultimate Way To Become A Better Athlete ::..

 

[SouthernLord]

I would give my left nut to train with these guys.

 

[immebz]

Thanks for all the advice! Im in college by the way, but its a JC team, Mendocino County JC.

Good to know that a simple whey isolate shake would be enough before a run. Ill stick with that routine fortunatesun, and im gonna look at the WS4SB right now