Whats a good workout for football?

abarlament · 23-Jul-02, 11:14 AM

Hi all, I am on a 3 week schedule, but I don't have my workout sheet with me here at my house so I can't tell you everything I do. Buuut I was wondering if you guys knew of a workout that would be the best for football players (I'm a lineman), like, what muscle groups to work and in what order and on what day? Thanks a bunch!

Steve · 23-Jul-02, 01:41 PM

Well, I don't know much about American football, but try this:
Try running with a tractor tyre tied around your waist with a rope.

Will give you strength and stamina. We used to do that when I was playing rugby for my school. We got really strong with that!

Steve

23-Jul-02, 07:15 PM

You should concentrate on the compound movements. Bench presses, push presses, rows, squats, and deadlifts. Add some power cleans too. When doing your reps learn to explode the weight out of the hole. This will help you to explode off of the line.

I like Steve's idea of pulling a tractor. That would make for one heck of a workout!

Steve · 23-Jul-02, 07:26 PM

Quote:

Originally posted by IronMan
I like Steve's idea of pulling a tractor.

uuhh..that's a tractor TYRE, Iron. We leave the TRACTORS for you!

Steve

23-Jul-02, 07:35 PM

Ooops! Guess I better slow down my reading a bit, lol.

**beefcurry1** · 23-Jul-02, 09:47 PM

another good thing to do is close bench... i found that really helped on pass blocking. i was a lineman when i played and at only 175lbs it was imperative to do this to keep the big guys off me so if all else fails cut em. one of the best things i found to do also is to bear crawl the sled. great for legs and helps you on your run block form and staying low.

abarlament · 24-Jul-02, 12:29 AM

HOLY CRAP don't talk about bear crawls!!! Are you INSANE!!! Those are torture and I am opposed to torture!

Kidding aside, when you talk about close benching I find that mainly works the triceps, and I do the thing I think is the best workout for triceps (hold your arm above your head perpendicular to the ground, with your arm bent back in the same plane, then just lift it up, not to difficult). But I sometimes do a couple sets of close benching after regular bench.

That tire idea sounds good too, I know our team used to use tires to do conditioning but now we use ropes, so I'm sure my coach will let me use one.

Hey beefcurry, I understand what you are saying about being a little lineman, I was like 190 last year and went both ways (soph last year), now I've beefed up to 230, whereas most of the opposing lineman are 240+ so I don't think I'll have much trouble. But, cut blocks never lose their effectiveness especially for me (a center), because on for example a sweep or option, you can just take out the nose guard, just take him right outa the play.

WarPoet · 24-Jul-02, 10:12 AM

Well I will be getting my son into training soon and he's a guard and his workouts will consist of the types of lifts Ironman was talking about, Squats, Deads, Bench, Power cleans, Tbar Rows, Bent over Rows all compound lifts. I am going consider dino training as well.

AdamJM · 24-Jul-02, 03:43 PM

Ahh another football player, good to see it. I'm your age actually and also play line, though I'm under 200 lbs. What these guys are telling you seems to be the way to go, at least its been working for me. Well basically i just try and do as much as I can, my friend and I are doing a killer workout program, it seems to be working, I'm finally starting to gain weight and my maxs are going up. If your on the BFS program, I wouldn't, it didn't work for me anyway. I used it for 6 months and only saw minimal gains. One other thing, power cleans and squats are your best friends. Oh, where you go to school anyway?

abarlament · 24-Jul-02, 11:02 PM

Ok, first, whats BFS? Second, please explain to me what power cleans are, as I've never heard of them and no one on my team does them. Thanks man, football starts soon baby!!!

PS I go to Parkersburg Catholic in West Virginia, you?

25-Jul-02, 08:00 AM

BFS means Bigger, Faster, Stronger. It is a conditioning program developed for sports, specifcally, football.

Here is a description (along with drawings) describing how to do Power Cleans

abarlament · 25-Jul-02, 10:19 AM

Hey thanks a lot IronMan, that was really helpful now I know what they are. Oh yea and I DO remember my football coach doing those. I'll have to ask him about them, thanks!

abarlament · 25-Jul-02, 10:19 AM

Ok, now can you tell me more about the BFS program?

AdamJM · 25-Jul-02, 02:10 PM

I know all about BFS, I could dig out my old workout sheets if you'd like but I think i can do a pretty good job from mememory. The thing is I know no one who follows it, except when a coach is making us. The last coach that made us do it was a horrible one (had the undesputed bust running back in our whole county and only won 4 games, and there was other talent too). My new coach has us doing a program very similar to what these guys tell you, and he come from a championship school. Back to BFS, its a way of rotating reps we by week mostly. In the first week you do 3x3, second week you do 3X5, third week you do a set of 10 reps, then one of 8 reps, then one of 6 reps, and finally on your fourth week, you do one set of 5 reps, one set of 3 reps, and finally max out. The final set on each exercise is to failure. I can't remember the exercises exactly, but I will list the ones I can remember: Bench Press, Military Press, Squat, Powercleans, and if I remember that was basically the core of the weight lifting. We also had a bench variation where you would put a foam pad on your chest, so you were basically only pressing to your last sticking point, and a variation for squat where you would squat down onto a bench, which I have know learned is very dangerous unless you have perfect form. You could probably do each exercise more than once a week so just insirt day for week in my above description. There was also a running program that went along with BFS although I don't know what it is. It seems to me BFS ( at least the way we did) and even my current coach's workout are for guys who don't know what to do, or would be inclined to just go in a bench every day (there are plenty of those). If you follow the advice these guys here give you can come up with a much better work out, or at least thats my opinion. Oh I almost forgot I go to Carlmont Highschool in the San Francisco Bay Area, California.

**beefcurry1** · 25-Jul-02, 02:42 PM

Am i insane? yes. but bearcrawls are a lineman's best firend. yes they suck, yes they are a pain in the ass and you will hate every second of doing them, but you being 230, which btw is a lot bigger than i am at 180, being quick is a key thing. a big guy is scary, a big guy that can move will inflict fear into all that line up against him. the cut on a sweep to take out the noseguard is good if hes a quick guy who can make the play. if its a fat guy who cant move real well its best to just knock him back a little and better utilize yourself blocking a linebacker. i was a center like you. if i had a nose directly in front of me i just nudged him and the backside guard cut him and i went to the backer. as far as workout goes, i just started a workout modified from something i read on a post. i do 8 sets of 5. just mainly target a major muscle group a day. life yesterday i did bench, incline, shoulder press, and upright rows. im in a lot of pain, feels great. im going to use it for legs today and then tomorrow bis, tris and back.