training for football. - JP Fitness Forums

ParanoidAndroid · 11-03-2007, 06:45 PM

Hey all,

I recently learned that there will probably be a tackle football league starting in february that I will be able to play in. Since I love football, I'm in.

So, how exactly do I train for this? Until now, my training has consisted of "get bigger and stronger". What type of lifting/training will carry over to the football field? How do I get more "explosive" and quick?

I will probably play TE/OL/DL, if that makes any difference.

Also, I'd appreciate it if anyone could point me to some usefull resources for this kind of training.

Here are my stats:
17 years old
Lifting Experience=14 months
weight:185-190
height:5'9"
Squat:265
Bench:205
Dead:355

Thanks in advance?

Frank.S · 11-03-2007, 09:20 PM

I wouldnt change to much. Maybe try get your upperbody numbers higher. The positions you mentioned use a fair amount of upper body. Those positions size can also be an advantage (less so for TE depending on how the team plays). You want to be able to push people around.

I played TE/DE for a few years, then played RB for two. Lots of good times, but in the end, just not my sport.

Kevin T. · 11-03-2007, 09:57 PM

Keep doing what you're doing. Maybe shift some more focus to pressing strength. Remember during the season to counteract the pressing with extra rowing work. You could throw in some plyo work for explosiveness. Just keep gettin bigger and stronger.

Alcoholiday · 11-03-2007, 11:40 PM

I would focus on speed, agility, and also lower body strength. Getting around players on the line to the QB will be easy if you're quicker than them. Pressing strength is overrated. When are you ever on your back benching something off your chest in football?

Frank.S · 11-03-2007, 11:47 PM

More or less every single play on the line your using a hell of a lot of upperbody strength. Just as important as lowerbody in many cases. Yeah, you wont be on a fixed surface, but you are still doing some pressing. Push presses are probally a better choice.

Alcoholiday · 11-04-2007, 12:08 AM

kind of. but if you can run around a blocker, you're not going to need upper body strength.

plus, you're pushing, but a lot of power is coming from driving with your lower body.

Frank.S · 11-04-2007, 12:16 AM

you never will just 'run around them'. Its going to take a good hit to them to keep them away and more strength to make them keep their distance. On the line, there is always initial contact, if you dont win this you arn't going very far. I agree leg strength is important, but so is upperbody strength. Dline will do a hell of a lot of grabbing, pulling and the oline will do lots of pushing off the line, more like a push press then anything I would say.

When I played football I lacked general strength and it showed, i was fairly fast, but my strength and size held me down quite a bit.

ParanoidAndroid · 11-04-2007, 07:20 AM

interesting, guys.

I actually played OLine 9th grade--I was a weak, soft 175 at this point with absolutely no muscle whatsoever. The only reason I was a starter and a decent player was the fact that I was a) the smartest kid on the team, and understood the playbook the best and b) I was the hardest worker.

From what I remember, upper and lower strength were important. Lower for run blocking, when you just wanted to run the D-line man over. Upper body for pass blocking, where you're basically pushing the guy away over and over.

Quote:

I would focus on speed, agility.

So how exactly do I "train" speed and agility. Just go out and do sprints? The strength training stuff is easy; it's the "other" stuff that I'm lost on.

Thanks for the input guys!

Bill2380 · 11-04-2007, 07:57 AM

Quote:

So how exactly do I "train" speed and agility. Just go out and do sprints? The strength training stuff is easy; it's the "other" stuff that I'm lost on.

Plyometrics like box jumps, cone drills for lateral quickness....Google around for drills. I'd also do some work to strengthen your neck and run sprints and stadium steps for endurance and speed.

CC dad · 11-04-2007, 09:26 AM

Lots of stuff here:
Athletes.com - Choose Your Sport! Learn How To Improve.

gobbla · 11-04-2007, 11:28 AM

pylometrics probably wouldn't be appropriate yet. Rule of thumb is 1.5-2x BW squat before even considering it.

strength program = practical programming or something similar, basic get stronger stuff.

conditioning 5 seconds (balls out) on 20sec off, can be squat jumps...run routes (catching the ball if there's someone to throw it to you. If you're crafty, you might be able to rig up some sort of sled (pushing or pulling). Be sure to get some lateral movement (hops or running) in there some where. Deceleration and change of direction is a big deal (routes). Make a heavy sandbag...throw it...chase it and throw it.

It's a pretty big deal to know what your position will be. A tight end is a pretty diverse player, might be able to be a fullback as well. Being GOOD is more important than being strong\fast\what ever. Figure out what position you really want and then work on that skill set...a lot.

You might consider a neck harness if you don't have one to help make sure you've got a nice tree trunk for when you're banging heads.

PowerManDL · 11-04-2007, 12:46 PM

Miami Beach....if you can make the drive up to Lauderdale I'll help you out.

Kevin T. · 11-04-2007, 02:54 PM

Quote:

Originally Posted by gobbla

pylometrics probably wouldn't be appropriate yet. Rule of thumb is 1.5-2x BW squat before even considering it.

I don't agree with this. Sprinting is one of the most plyometric activities out there. He doesn't have to go all out on plyos, but sprint work will be of benefit for him. Some lateral and linear hops, box jumps, depth jumps, and altitude landings thrown in before workouts will be effective as well. He should still focus on getting bigger and stronger, but some attention to becoming more explosive should become a new concern as well.

Jokerz · 11-04-2007, 03:48 PM

I dont know how big the other guys are, but you just seem to small for OL or DL. If you have some speed and hands, RB/HB/WR might be better. or if you like defense, CB or DB.

Frank.S · 11-04-2007, 04:18 PM

Most HS kids are twigs. I played OL at a whoping 170lbs in high school and was not the smallest guy on the line. I bet the average size player on my team was under 160lbs.. maybe if we didnt have to run so damn much hah.

I to think most plyos are a waste of time until you are generating enough power. 2x bw squat would be a good time to start them I think. Id probally just do ws4sb.. pretty proven template.

ParanoidAndroid · 11-04-2007, 04:20 PM

Quote:

Originally Posted by Jokerz

I dont know how big the other guys are, but you just seem to small for OL or DL. If you have some speed and hands, RB/HB/WR might be better. or if you like defense, CB or DB.

Knowing the type of kids that will join this league, I'll be one of the bigger ones at 190ish.

Jokerz · 11-04-2007, 04:21 PM

Quote:

Originally Posted by Frank.S

Most HS kids are twigs. I played OL at a whoping 170lbs in high school and was not the smallest guy on the line. I bet the average size player on my team was under 160lbs.. maybe if we didnt have to run so damn much hah.

I to think most plyos are a waste of time until you are generating enough power. 2x bw squat would be a good time to start them I think. Id probally just do ws4sb.. pretty proven template.

really? our OL were all 230+

With the one exception of our center, who was 210ish. Maybe we just grow em bigger in Kansas.

edit:

Hmm, I need to get in that league. If you're one of the bigger guys then it won't be an issue. But im used to an OL thats 230+ pounds

Alcoholiday · 11-04-2007, 09:46 PM

i would visit PMDL