Football weight training

[lacrosseplayer]

Hey wanna be big forums!


I have a a question which probobly requires a long answer, so bear with me here.

So here it is in a nutshell. Football season is right ahead, about 3 months from now. I have only two of those months to train before, then the summer camp starts which is a month long and has weight lifting and conditioning. I want to get stronger before the camp comes, and I know the basic things I need to do, which are Bench, Squats, and Cleans ( I can't do cleans at the gym do to space problems, so those are out pretty much)

I need a program one of you guys out here could design for me which will increase my bench press, build up leg strength (primarily thighs, my calfs are fairly strong, but could use a little conditioning) and also back and neck strength. Those are basically what I think I need, unless someone else here wants to give me tips for other types of things I should work on.

Could someone here possibly design a workout plan for me which will work on the desired areas? If you need some strength facts for me, this is some basic stuff, I'm not really that strong. My max bench press is 145, which is really low for the positions I want to play. The most squat I've tried was around 225 or so, but I could not do that in repitions.

So if someone would like to help, I would be very grateful, I really want to get stronger before the camp starts.

-Lacrosseplayer

[Ron Burgundy]

Im assuming you are a freshman? Well my schools football team won states this year and their weight training routine consists of each bench clean and squats 3,4,5 10,8,6 and 5,5,5 alternating days swithcing this up gives a good rep and high max. The coaches use these bulking routines for big hits, thats what every hit is, a max of your muscles. Do low reps and high weights, you will increase what is your weight by the way, and do you need to gain?

[lacrosseplayer]

Im assuming you are a freshman? Well my schools football team won states this year and their weight training routine consists of each bench clean and squats 3,4,5 10,8,6 and 5,5,5 alternating days swithcing this up gives a good rep and high max. The coaches use these bulking routines for big hits, thats what every hit is, a max of your muscles. Do low reps and high weights, you will increase what is your weight by the way, and do you need to gain?

Well, I'm at the end of my Freshman year. So I'm a sophmore next year. I'm not sure what the numbers mean in your post, I'm a newbie at this so if you could come into more detail that would be great. My weight is 157 and I'm 5'8. Yes, I do want to gain weight, but muscle weight of course.

I am assuming by low reps and high weights you mean, do repetitions of the lower weight, but more reps, and less reps of higher weight. What do you think would be an ideal weight to start out with for reps and then the higher weight?

[backseatwitme13]

well wat position do you want to play? and decline and incline should help out your arms a lot. upright rows should help your cleans and just run with some resistance like one of those parachutes looking thngs or just dragging or carrying a weight

[backseatwitme13]

work on your abs and back too. its important to have a strong core in football

[lacrosseplayer]

well wat position do you want to play? and decline and incline should help out your arms a lot. upright rows should help your cleans and just run with some resistance like one of those parachutes looking thngs or just dragging or carrying a weight

Linebacker and Defensive line, that said, I need to put on some strength and weight.

Thanks for your help so far, and I'm doing a core program over the summer, so hopefully that will be good.

[backseatwitme13]

can u post ur weight, height, and maxes real quick??

[lacrosseplayer]

can u post ur weight, height, and maxes real quick??

Sure. I'm 157, 5"8.

Bench max is around 145
Squat- 220
Cleans, not really sure, I did reps of them last year and haven't done them since.
I can curl about 30 in reps of ten, but I haven't worked out in such a long time because of lacrosse, but I went about 10 days ago for a little bit and I could still rep 25-27.5 pretty easily.

If you need more info just ask.

[diesel_dan]

Are you planning on getting 1st string? Unless your whole team is small and weak, I would consider a different position. I would say your too small to be a linebacker and a lineman. Other than that, you have the right idea in mind about gaining strength and weight. You should be doing cleans, they are good for your explosiveness.

[Bam]

well im 5"11 185 and i play linebacker whats your 40 time? Linebacker isnt all about strength as people think it is(You definatley cant be weak at all) last season our linebacker whose 5"11 180 pounds had 90 tackels in 7 games hes not incredibly strong just average. You need to always know where that ball is at and make it there.

[lacrosseplayer]

Are you planning on getting 1st string? Unless your whole team is small and weak, I would consider a different position. I would say your too small to be a linebacker and a lineman. Other than that, you have the right idea in mind about gaining strength and weight. You should be doing cleans, they are good for your explosiveness.

I understand where your coming from, and although I would love to play a different position, I just can't. I'm not really that fast enough for the reciever coverage type positions, thats strictly why I need to bulk up quick.

well im 5"11 185 and i play linebacker whats your 40 time? Linebacker isnt all about strength as people think it is(You definatley cant be weak at all) last season our linebacker whose 5"11 180 pounds had 90 tackels in 7 games hes not incredibly strong just average. You need to always know where that ball is at and make it there.

My 40 time was, last time I checked (about 2 or 3 years ago) 5.6, but keep in mind that was before I was conditioned at all, and I was just doing a football camp, but never turned out to play until last year.

Thanks for the help so far guys, I realize what I want in this time period won't be accoplished thouroghly, but I want to get as close as possible.

Thanks so far everyone, I apprieciate it.

[backseatwitme13]

i would suggest to eat a lot of red meat and just work on gaining pounds before that camp with a ton of squats and you have to be better at bench for d line or linebacker but i'd rather be big for camp and not get manhandled than go into camp undersized

[diesel_dan]

Eat a lot, Lift heavy (make sure you do cleans), Sleep and condition. Try something like hiit on your off days. It will pay off when your out on the field doing sprints.

[lacrosseplayer]

i would suggest to eat a lot of red meat and just work on gaining pounds before that camp with a ton of squats and you have to be better at bench for d line or linebacker but i'd rather be big for camp and not get manhandled than go into camp undersized

Will do.

Eat a lot, Lift heavy (make sure you do cleans), Sleep and condition. Try something like hiit on your off days. It will pay off when your out on the field doing sprints

I'm new to this, what exactly is hiit?

[diesel_dan]

HIIT = High Intensity Interval Training . For more information regarding it, do a search on the boards or google. You will find everything you need to know. I would tell you myself, but I'm short on time right now. If you don't find out just send me a pm and I will answer when I get a chance.

[lacrosseplayer]

HIIT = High Intensity Interval Training . For more information regarding it, do a search on the boards or google. You will find everything you need to know. I would tell you myself, but I'm short on time right now. If you don't find out just send me a pm and I will answer when I get a chance.

Ok, thanks.

[kr632]

do plyometrics they are great for explosion, speed and leaping ability. also like every one else said squats, cleans, and core work are essential for football. if you are 5'8 157 u could play saftey.

[lacrosseplayer]

do plyometrics they are great for explosion, speed and leaping ability. also like every one else said squats, cleans, and core work are essential for football. if you are 5'8 157 u could play saftey.

I'm not fast, I'm really happy playing linebacker too, even if I won't be starting this year, theres always next year. I will probobly start on kick off and kick off return though...which is a lot better then nothing, last year I got nothing, not happening this year.

[CrazyK]

If you're 157 lbs. don't worry about cleans yet. Just get bigger and stronger for now using heavy deads/benchs/squats with a few auxillary lifts. Worry about CNS recruitment and technical lifts like clean and snatch later.

[backseatwitme13]

no dont do dead lifts they screw up your back

[sCaRz*Of*PaiN]

no dont do dead lifts they screw up your back

Um...no.

Yes...do deadlifts. They can help strengthen your back and prevent injuries, which is good for football. Just make sure you do them (and any other exercise) with precise form. If you're jerking and swaying to get the weight up, it's too much weight, so lower the weight.

[lacrosseplayer]

If you're 157 lbs. don't worry about cleans yet. Just get bigger and stronger for now using heavy deads/benchs/squats with a few auxillary lifts. Worry about CNS recruitment and technical lifts like clean and snatch later.

162 now

Anyways, I don't have room at the gym to do cleans anyway.

[RedRoss]

I didnt really read the above, so sorry if i repeat anything.

I am speaking from experience when i tell you, at YOUR age the MOST important thing you can do to get ready for football is work on your Core Training. Having Strong Abs and a Strong lower back is HUGE, also hitting your legs is very very important.

Most Highschoolers are so concerned with how much they are Maxing on Bench Press... Sqauts... Cleans... etc (mainly bench press), and that is wrong.

Yes doing Low repitions is gonna help your strength but having good balance and a strong foundation is the most important thing. That is what is gonna help keep you injury free.

The size will come, you are still young. I played college football and didnt even start working out with weights till my senior year, but i did build a good CORE. AND i played Defensive End.

If you want some advice on some workouts pm me.

[WyztaTrjnsFtbll]

hey wsup, if ur a freshman im a freshman too. im actually the strongest freshman at my school, and we have a huge school, probably sumwhere around 4000 total.

the core is a pretty big deal, but i think one of the biggest things is legs. a lot of people our age come in thinkin they are gonna bench 300 and be the best football player ever, but a lot of kids forget the squat and clean completely. when done properly, the clean is very effective. wut i meen by that is not just try to get the weight up, but also do a front squat wen its up. just stick with it and it comes