Results 1 to 21 of 21

Thread: Power Football Workouts?!?!?

  1. #1
    The New Breed Livin Truth's Avatar
    Join Date
    Oct 2002
    Location
    Texas
    Posts
    0

    Power Football Workouts?!?!?

    for any of you who play football or have played before what are good workouts to develop a powerful hit in football..i know about squats and such but whats should i emphasize on?
    "Animosity lies within the bloodstream"

  2. #2
    Wannabebig Member
    Join Date
    May 2003
    Location
    Texas
    Posts
    59
    power cleans, hack squat, and there is some type of explosion machine...I'm not really sure whats its called but it has these 2 bars and they go down to where you would be down in your stance. and you explode out at like a 45 degree angle.
    GO BIG OR GO HOME

  3. #3
    Diesel Hercule's Avatar
    Join Date
    Apr 2002
    Location
    Texas
    Posts
    1,766
    OLYMPIC LIFTS! Concentrate solely on these if you want to dominate on the football field. Powercleans, Cleans, Snatches, Hand Cleans, Power Snatches, Clean and Jerk, and overhead squats should be the base for your training.

  4. #4
    Senior Member Fenbay's Avatar
    Join Date
    Aug 2002
    Posts
    172

  5. #5
    Wannabebig Member
    Join Date
    May 2003
    Location
    Bellport/ East Pat
    Posts
    24
    Originally posted by klbkricp
    power cleans, hack squat, and there is some type of explosion machine...I'm not really sure whats its called but it has these 2 bars and they go down to where you would be down in your stance. and you explode out at like a 45 degree angle.
    Yea I know what machine you're talking about. At my school they call it "The Jammer", not sure if thats its real name. Works great though for building explosivness.
    Stats:
    Age- 17
    Weight- 205
    Height- 6'1"
    Body Fat- 12%

    Bench: 205 lbs (Goal: 225 lbs)
    Squat: 235 lbs (Goal: 255 lbs)
    Deads: 295 lbs (Goal: 315 lbs)

    40m Time: 5.14 secs. (Goal: 4.9)

  6. #6
    Tearing **** Up FortifiedIron's Avatar
    Join Date
    Jan 2003
    Location
    Earth
    Posts
    715
    I played ball, I trained main for what was demanded upon me in the game. Here is a workout I have made that many people are currently following and seeing results.

    Week 1

    Monday:

    Power clean 3x5
    Dead lifts 4x6
    Bent over barbell rows 3x5
    Explosive shrugs 3x5
    Up right rows 3x5
    Military press 3x5
    Saxon Bends 3x6

    Tuesday:
    Stretch Full body
    40 Second Jog-20 second sprint for 2 intervals. 20 Second jog-20 second spring for 2 intervals.
    2-60 second runs (full recovery between runs)
    3 Station GPP
    Turkish Get-ups x5--> Sled Drag 30yrds-->DB swings x5..Repeat cycle for 3 sessions.
    Static Stretch full body

    Wed:
    Bench 4x6
    Incline 3x5
    Close Grip 3x5
    Skull Crushers 3x5
    French Press 3x5
    Hammer Curls 3x8

    Thursday:
    Stretch Full body
    5-50yrd sprints
    5-40yrd sprints
    2-40second runs
    5 30yrd bounds

    Friday: Legs

    Snatch 3x5
    Squat 4x6
    leg press 3x6
    Glut ham Raise 3x6
    SLDL 3x5
    Standing raises or Seated 4x25
    Decline Barbell Crunches 3x15

    Week 2:

    Monday:

    Clean and Press 3x5
    Dead lifts 4x6
    Bent over barbell rows 3x5
    Explosive shrugs 3x5
    Up right rows 3x5
    Military press 3x5
    Bent Press 3x6

    Tuesday:

    Stretch Full body
    40 Second Jog-20 second sprint for 2 intervals. 20 Second jog-20 second spring for 2 intervals.
    2-60 second runs (full recovery between runs)
    Box Jumps: 3x5
    Depth Jumps:2x4
    Static Stretch full body

    Wed:

    Bench 4x6
    Incline 3x5
    Close Grip 3x5
    Skull Crushers 3x5
    French Press 3x5
    Hammer Curls 3x8

    Thursday:
    Stretch Full body
    40 Second Jog-20 second sprint for 2 intervals. 20 Second jog-20 second spring for 2 intervals.
    3-100m sprints
    Dot Drills
    Static Stretch full body

    Friday:
    Power Snatch 3x5
    Squat 4x6
    Hack Squat 3x6
    Glut ham Raise 3x6
    SLDL 3x5
    Standing raises or Seated 4x25
    Weighted Sit-ups 3x10

    Week 3

    Monday:
    Squat Clean 3x5
    Dead lifts 5x3
    Bent over barbell rows 3x5
    Snatch Grip Shrugs 3x5
    High Pulls 3x5
    Military press 3x5
    Saxon Bends 2x6

    Tuesday:
    1-100m
    1-200m
    1-300m
    1-400m
    Hop Over (bench or plyobox) 3x6
    Tuck Jumps 4x4

    Wed:
    Speed Bench 8x3
    Bench 2x2
    Close Grip 3x5
    Skull Crushers 3x5
    French Press 3x5
    Hammer Curls 3x8

    Thursday:
    1-800m
    4-40second runs
    Bounding 5-40yrds
    Tire Pulls--> Tire Throws-->(4x)--> Rock Carry--> Repeat 3xs

    Friday

    Hang Snatch 3x5
    Squat 4x6
    Bulgarian Squat 3x6
    Step-ups 3x6
    SLDL 3x5
    Standing raises or Seated 4x25
    Decline Barbell Crunches 3x10

    Week 4

    Monday:
    Hang Clean 3x5
    Dead lifts 5-4-3-2-1
    Bent over barbell rows 3x5
    Narrow Grip Shrugs 3x5
    High Pulls 3x5
    Military press 3x5
    Saxon Bends 2x6

    Tuesday:
    40 Second Jog-20 second sprint for 2 intervals. 20 Second jog-20 second spring for 2 intervals.
    Tuck Jumps 3x6
    Depth Jumps 3x3
    Box jumps 3x3


    Wed:
    Bench 5-4-3-2-1
    Incline 3x6
    Close Grip 3x5
    Skull Crushers 3x5
    French Press 3x5
    Preacher Curls 3x8

    Tuesday:
    3-40 second runs
    Rock Carry 20yrs (3xs)
    Turkish Get-ups 3x6
    Dot Drills
    Speed Rope

    Friday:
    Power Snatch 3x5
    Squat 5-4-3-2-1
    Front Squat 3x6
    Step-ups 3x6
    SLDL 3x5
    Decline Barbell Crunches 3x10

    NOTE: You should Repeat this cycle over again. After the Last workout take 1 wk off then Repeat it.


    This program is not set in stone, its just an outline of what I've dont in the past. I find it expecially good for an offensive lineman for the simple fact it touchs all aspect of what is demanded upon them physically. The only think If i where you is to actually work sports skill. Skill is the key factor not strength. You can have all the strength in the world, but if your dont have the skill to utilize the strength you will be nothing!


    Kc

  7. #7
    What ChrisH's Avatar
    Join Date
    Mar 2002
    Location
    Wilmslow, nr. Manchester
    Posts
    1,075
    Looks like a cool routine, got a few questions though:

    What are:
    Saxon bends (nevermind I did a search)
    DB Swings (I did a search, nm)
    Dot drills (I know what it is now, but could you give me the rough dimensions of the mat so I can put something together?)
    Stepups (Also did a search, but do you mean weighted?)
    Speed ropes (Skipping? If so I need some for thai boxing anyhow, so id be fine with that...)

    One question that I haven't searched google for:
    And any idea where I can rocks, tires or a sled for cheap?




    Nice routine, I think I might do it for a while.
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

  8. #8
    Tearing **** Up FortifiedIron's Avatar
    Join Date
    Jan 2003
    Location
    Earth
    Posts
    715
    You can get the rocks from the side of the road.. im not talking tiny rocks.. but rather big rocks.

    Tires, check with a place that sells tires, ask them if they have any smaller one's they would be willing to let you have. You can also check with a tractor dealer and ask if they have any tractor tires.

    As for the sled, here is an alternative.

    Take a piece of ply wood and cut it into a circle about the same circumferance as the circle of the inside tire, then put the wood in there. Then you can put weights on top of the wood or anything else heavy such as rocks.

    Kc

  9. #9
    Tearing **** Up FortifiedIron's Avatar
    Join Date
    Jan 2003
    Location
    Earth
    Posts
    715
    By speed rops I mean jump ropes... only at a high pace and tempo.


    Kc

  10. #10
    Wannabebig Member
    Join Date
    May 2003
    Location
    Texas
    Posts
    59
    Also if you go to a tractor place....see if you can get a big tractor tire. Then find a hill and roll it up the hill. To increase resistance find a steaper hill. This is something our coach used to make us do.
    GO BIG OR GO HOME

  11. #11
    The New Breed Livin Truth's Avatar
    Join Date
    Oct 2002
    Location
    Texas
    Posts
    0
    nice feedback..these drills and workouts should work like a charm
    "Animosity lies within the bloodstream"

  12. #12
    What ChrisH's Avatar
    Join Date
    Mar 2002
    Location
    Wilmslow, nr. Manchester
    Posts
    1,075
    I just found out im going to be playing RB, is there any changes I should make to that routine FI?
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

  13. #13
    Big
    Join Date
    Mar 2003
    Location
    Center of Attention
    Posts
    76
    Power Cleans, period. #1 lift hands down. When you tackle or are ready you lower your shoulder into someone, you use the same movement as a power clean.

  14. #14
    Tearing **** Up FortifiedIron's Avatar
    Join Date
    Jan 2003
    Location
    Earth
    Posts
    715
    Chris I think it will work fine even for a fullback. For a QB id change it up thought to work some rotational work.


    Kc

  15. #15
    Tearing **** Up FortifiedIron's Avatar
    Join Date
    Jan 2003
    Location
    Earth
    Posts
    715
    Originally posted by SwoleCoon27
    Power Cleans, period. #1 lift hands down. When you tackle or are ready you lower your shoulder into someone, you use the same movement as a power clean.
    Actually no, not really. Its not the same movement at all, but what you gain functionaly from the powerclean can be used in that situation. See the power movement of the clean is good cuss it teaches athlete's how to accelerate against loads against them. Which in turn is the same thing happening on the field.


    Kc

  16. #16
    Wannabebig New Member
    Join Date
    Feb 2004
    Posts
    2
    look i am a 15 year old freshman, and i cant get recodnized as a good football player, i am very under rated i know this because i weigh 155lbs, bench 250, squat 310lbs, power clean 210, and incline 220lbs. and i know i am not slow.my 40 time is a 4.76.can you please tell me how to get recodnized i will really appreciate it. thanks

  17. #17
    Wannabebig New Member
    Join Date
    Feb 2004
    Posts
    2
    core resistance (how much weight you can resist without pushing it), and power cleans,hang cleans , exc... how big you are with how fast you are,your explosivness (calf and leg strenth) ,and your reaction to a play (you can get that by quickness) if you have any question ask!
    Peter

  18. #18
    MilliVanilli
    Join Date
    Feb 2004
    Posts
    287
    Quote Originally Posted by klbkricp
    power cleans, hack squat, and there is some type of explosion machine...I'm not really sure whats its called but it has these 2 bars and they go down to where you would be down in your stance. and you explode out at like a 45 degree angle.

    The 'jammer' is what we call it.

    It has like 2 arms that swing up, right? Its basically like throwing and uppercut if you use one hand?

  19. #19
    MilliVanilli
    Join Date
    Feb 2004
    Posts
    287
    Quote Originally Posted by Krusty
    Yea I know what machine you're talking about. At my school they call it "The Jammer", not sure if thats its real name. Works great though for building explosivness.
    oh damn, didnt even read this far. ...beat me to it.

  20. #20
    big pimpin biggimp's Avatar
    Join Date
    Jan 2004
    Location
    omaha
    Posts
    1,762
    my old coach lived by "dots"

    O--2ft--O
    |..........|
    |..........|
    3ft..O..3ft
    |..........|
    |..........|
    O--2ft--O

    just ignore all the periods. i generally give each dot a 6 inch diameter when i make mine. they work wonders for speed and agility.
    Last edited by biggimp; 02-23-2004 at 08:21 PM.
    Rock Quotes:
    -Girls like big strong men, all the other men has to find a niche or a thing they supposedly love, you know...like saving whales or reading books, to get laid.
    -Look..first I am scared little freezing virgin munk, but then I bare my self and I am nothing like a freezing virgin!
    -Then I saw a little african boy sleeping, and I thought...that is little Okeke, he is tired from herding all the goats and the big goat got away today.
    Quote Originally Posted by fixationdarknes
    And I'll clench my buttcheeks as hard as I can to keep free of intruders.


    journal

  21. #21
    Shaver of Secret Places baldguy's Avatar
    Join Date
    Aug 2003
    Location
    In the shadow of Motor City
    Posts
    205
    Quote Originally Posted by FortifiedIron
    Take a piece of ply wood and cut it into a circle about the same circumferance as the circle of the inside tire, then put the wood in there. Then you can put weights on top of the wood or anything else heavy such as rocks.

    Kc
    Easier solution is to find a slight hill. Have your dad get in his car and place it in neutral. Push the car up this hill as far as you can. When you can't push anymore, have your dad apply the brakes. Go to the other side of the car and push it back down the hill. Don't just run with it, try to push it faster and faster. At the bottom of the hill, stop and repeat. This will build your power and your explosiveness. Great attributes for a running back. Keep your head up when you're running.

    BTW, if anybody tries this in San Francisco, I wanna see the video.
    -Baldguy

    Newest member of the WBBB

    If God is a woman, he better wear a thong.

    Hookt on foniks wurkd for me.

    arguing over the internet is like competing in the special olympics, even if you win, you're still a retard...
    -BigCorey

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •