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Legend_453
02-20-2008, 01:34 PM
I really need some tips on getting faster and bigger

this is currently my maxs

Bench Press: 175

Squats: 300

Power Clean: 200

I currently weigh 200 lbs and I am 6'0

I workout just about everyday and Im not seeing too many results

schmitty199
02-20-2008, 06:34 PM
I really need some tips on getting faster and bigger

this is currently my maxs

Bench Press: 175

Squats: 300

Power Clean: 200

I currently weigh 200 lbs and I am 6'0

I workout just about everyday and Im not seeing too many results

Well you seem to be fine on size, depending on your age and level of competition I suppose. It's hard to really give advice without seeing your workout schedule. Post your daily routine and you'll probably get a lot more help.

Legend_453
02-20-2008, 08:25 PM
ok

Day 1:

Bench Press, 3 sets of 5 reps, I usually go 65,% 75%, and then MAX
Close grip Incline Press: 2 sets of 8 reps
Upright Rows: 2 sets of 8 reps
Shoulder Combo: 2 sets of 8 reps
Vertimax Depth Jumps: 2 sets of 8 reps
Shivers: 2 sets of 5 reps

Day 2

Parallel Squats: 3 sets of 8 reps, I usually go 60%, 67%, and then 85%
Dead Lifts: 2 sets of 8 reps
Power Shrugs: 2 sets of 5 reps
Austin Leg Drive: 2 sets of 5 reps
Hang Cleans: 3 sets of 8 reps, I go 50% 60% ad 67%

Day 3

Power Cleans: 3 sets of 5 reps, I go 60% 75%, and then 90%
Jerk Press: 4 sets of 3 reps
Lat Machine: 2 sets of 5 reps
Shoulder Combo: 2 sets of 5 reps
Plate complex: 1 set of 15 reps

Day 4

DB one arm Bench Press: 2 sets of 5 reps, I go 45% 50% 55%
DB Alternating Incline Press: 2 sets of 5 reps
DB Rows: 2 sets of 8 reps
Chin Ups: 2 sets of 10 reps
Devil Runners: 2 sets for 15 seconds

Days 5-6 Off

Day 7

I usually jog around in the park for a couple hours

schmitty199
02-20-2008, 09:01 PM
ok

Day 1:

Bench Press, 3 sets of 5 reps, I usually go 65,% 75%, and then MAX
Close grip Incline Press: 2 sets of 8 reps
Upright Rows: 2 sets of 8 reps
Shoulder Combo: 2 sets of 8 reps
Vertimax Depth Jumps: 2 sets of 8 reps
Shivers: 2 sets of 5 reps

Day 2

Parallel Squats: 3 sets of 8 reps, I usually go 60%, 67%, and then 85%
Dead Lifts: 2 sets of 8 reps
Power Shrugs: 2 sets of 5 reps
Austin Leg Drive: 2 sets of 5 reps
Hang Cleans: 3 sets of 8 reps, I go 50% 60% ad 67%

Day 3

Power Cleans: 3 sets of 5 reps, I go 60% 75%, and then 90%
Jerk Press: 4 sets of 3 reps
Lat Machine: 2 sets of 5 reps
Shoulder Combo: 2 sets of 5 reps
Plate complex: 1 set of 15 reps

Day 4

DB one arm Bench Press: 2 sets of 5 reps, I go 45% 50% 55%
DB Alternating Incline Press: 2 sets of 5 reps
DB Rows: 2 sets of 8 reps
Chin Ups: 2 sets of 10 reps
Devil Runners: 2 sets for 15 seconds

Days 5-6 Off

Day 7

I usually jog around in the park for a couple hours

You have most of the lifts you need for football in there, but id personally tweak a few things. Id put bench and incline on seperate days, put squats and deadlifts on seperate days as well. Id recommend 4 sets on your main lifts as well. 8 reps is to many to be doing on hang cleans, 5 at the most imo.

Legend_453
02-21-2008, 01:13 PM
ok, thanks for the help

Bupp
02-21-2008, 06:14 PM
Just keep focused and work hard. Are the rest of the areas of your life in balance? Lot's of sleep, water, good diet, not too much alcohol.

EDIT: You want to get faster...do you run sprints at all? I assume you are in high school, is there a track team you can join?

jonesy1
02-26-2008, 08:05 PM
i would add acceleration work 2-3 times a week. short sprint work

Commute
02-27-2008, 09:39 AM
What position are you playing?

Sensei
02-27-2008, 08:15 PM
I really need some tips on getting faster and bigger

this is currently my maxs

Bench Press: 175

Squats: 300

Power Clean: 200

I currently weigh 200 lbs and I am 6'0

I workout just about everyday and Im not seeing too many results
I would suggest you place "getting stronger" at the top of your list, squat more, and do less exercises/training session.

TKisner
02-29-2008, 11:01 AM
Increase the percentages your doing. They seem pretty low. If you want to get stronger you should be lifting at least in the 80% range.

Lazer
03-01-2008, 08:41 AM
To get faster I suggest you use some sprint work. As you know football is about 6 - 8 seconds of gameplay with 30s - 40s rest between plays. A suggest running one gaser (out of bounds to out of bounds, 50 yards down and back) with 30 seconds rest between sprints. I suggest you start out with 8 reps of these and do this workout 3 times per week. Every week add 1 rep until you reach about 20 reps. This would equal about 20 straight plays in football. With the reps make sure you go AS FAST AS you can go with each rep. Do not save gas! You want to make it easy for games, like games are easier than the training. Hope this helps.

jed
03-01-2008, 04:12 PM
wouldnt out of bounds to out of bounds be 80 yards? 40 yards across i thought.

BigRic
03-04-2008, 05:59 PM
Football field is actually 53 and 1/3 wide.

Isaac Wilkins
03-26-2008, 09:07 AM
Did nobody see that he "jogs around the park for a couple of hours"?

You seriously jog, and for that much time?

Stop that immediately. If you're serious about getting bigger and stronger for football then you really have no business jogging other than maybe (and that's a maybe) a couple of minutes as a warm-up.

Get stronger. Sprint. Eat. Those are your priorities this off-season.

catfight
03-30-2008, 12:08 PM
fine on size

torres9
04-12-2008, 02:23 PM
heavy weight training 3 sets of as heavy as possible and as many reps as you can, normaly between 4 and 6

Coachmanor
04-30-2008, 07:34 PM
First off stop jogging!
Is what you are doing supplementing your coaches weight routine for the team?
If so, stop your supplementary program and concentrate on perfect form. You may not be getting adequate rest to improve your body.
Slow your lifts and concentrate on having perfect form for each set.
Now you can supplement some lifts into your routine 4 to 5 lifts.
Weighted chins, close grip lat pull downs some tris and hams during your down time between lifts and sets for school.

To improve your speed. Try this concentrate on improving your foot work. You can find programs online for it, or you could play basketball and tennis for fun (supprisingly to many it will improve your feet)

kingkong51
05-06-2008, 07:58 PM
Checkout out my football program and instead of deadlifts unless trap bar I would focus on clean pulls more.

gauchos21
05-18-2008, 07:07 PM
jogging is really unnecessary for a football player cardio is incorparated into drills etc.