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I want to stand out at tryouts....

Discussion in 'Strength & Conditioning Discussion' started by training, Jan 28, 2006.

  1. training

    training White Belt

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    So please help me. I have a list of these lower body exercises. Please help me pick out the ones that will help my balance, speed, power, quickness, and coordination for my american football position(punt and kickoff return).

    standard squats
    overhead squats
    pistols
    bulgarian box squats(box around 5 to 6")
    5-6" box lunges
    zercher squats
    deadlifts
    romanian deadlifts
    lateral step ups
    zercher deadlifts
    tire/sled dragging
    standard lunges
    crossover lunges

    I know im asking a lot form yall but like I said I don't know what is gonna work the BEST. So please help. Also, upper body exercises.

    standard bench presses
    close grip bench presses
    swiss ball dumbell bench presses
    lateral dips
    bent over rows
    overhead press
    overhead shrugs
    chin ups(palm facing away)

    And finally a rep scheme for an in between beginner/advanced lifter. Like I said I know its a lot but your help will be highly appreciated. So basically I need help with EVERYTHING. I figure a 3 to 4 day split. Rep scheme being main lifts: 4 sets of 4 and assistance lifts being 3 sets of 6 reps. But thats jus a guess. Thanks for everyones help and if you have any other suggestions or anything then tell them to me. As you can see I am trying to build a flawless routine for my sport position from scratch. I appreciate your help.
     
  2. Ted-P

    Ted-P Brown Belt

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    Get out there and return more kicks.

    How much time do you have until the tryouts?
     
  3. Fedorable

    Fedorable Continues without supporting Sherdog.

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    dye your hair a funny color. you got your attention, so then perform.
     
  4. training

    training White Belt

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    Spring training starts around mid to close to the end of summer time. Please guys im being serious!
     
  5. Reakt

    Reakt Green Belt

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    try www.athletes.com

    oh BTW Australian foltball and Rugby League > American Football
     
  6. HULKAMANIA

    HULKAMANIA Blue Belt

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    training, you have to be a bit patient here, too. You'll probably get your responses here but not overnight.
     
  7. training

    training White Belt

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    I know to be patient but I just dont want people hijacking my thread because I am really serious about my training! Thanks for the site Rea and I understand Hulk.
     
  8. datadog

    datadog Blue Belt

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    lol...

    Okay, I've tried Rugby, fairly fun. Have you ever tried American Football? [Never tried Aussie Football, not even sure where I could get enough people to try it]

    Remember, American Football and Canadian Football are enhancements on rugby :)
     
  9. Chad Hamilton

    Chad Hamilton Amateur Fighter

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    I'd drop the box squats, one of the zerchers and a lunge. Keep the rest and add power cleans or high pulls.

    I'm assuming you are doing speed drills/sprint work.
     
  10. Fedorable

    Fedorable Continues without supporting Sherdog.

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    Okay, give us some info. Age? Level of experience? How long until try-outs? Lifting experience? You definately will benefit with explosive movements (olympic style lifts) and some tough GPP. The most important thing is to return kicks.
     
  11. Wild Dan Hibiki

    Wild Dan Hibiki Black Belt

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    only pansys wear padding and helmets

    therefore rugby > nfl
     
  12. training

    training White Belt

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    Im 15 years old. Ive been lifting on and off since the 2005 year carried over to this year. I went all through my freshmen year which started with around 30 to 35 people. At the end, there were only around 12 to 15 people including myself. I got to get on the field long enough for the qb to spike the ball. I got on other times just for one play a game. I was always on kick off return but I was a blocker. I don't know why since I am 5'8" and weigh 130 or so pounds. My sophomore year, i couldnt play because spring training was mandatory and i had to baby sit my lil brother so i never could go. And I decided to start training as soon as i got training equipment(heavy bag, deisel tire to drag, a swiss ball, and a bench with weights).

    Ive been running every now and then but I didnt put sprint work on the list cuz I knew i was gonna do it anyways. Im actually in very good shape and condition. I ran a mile in 6 min. and 24 sec.. Hardly any body fat. I dang sure aint lazy, and i am VERY determined.

    Chad i checked out your training log. Would you call thsoe thing s you do like the tire flips, rope climbing and things like that gpp?
     
  13. Ted-P

    Ted-P Brown Belt

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    Well your focus should be around your core and lowerbody.
     
  14. training

    training White Belt

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    But there are so many core/lower body exercises. Which ones work the best or would be the best for my sports is what im trying to ask.

    I kinda narrowed it down to what I think i should atleast consider keeping:

    squats
    overhead squats
    pistols
    box lunges
    lateral side step ups
    tire dragging
    crossover lunges
    sprint work

    benchs
    close grip benches
    lateral dips
    bento over rows
    overhead press with shrug at the top
    chins(palms away)
    tire flips
    zercher DL's
    romanian DL's
    deadlifts
     
  15. Noskill

    Noskill Created Monkey

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    Do you really want to specialize in returning kicks? You've got quite abit of time there and if you wanted, you could probably turn yourself into a mean killing machine of a linebacker or a tank-like running back.

    IOW, you could focus on getting a fucking lot stronger.
     
  16. training

    training White Belt

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    Well see, our defense is stacked for the next season. All juniors and senior. Our special teams is horrible. I figured once i get noticed at my return abilities, then maybe the coaches will try me at other positions. Thats one of the main reasons why i am putting a good bit of emphasis in upper body exercises than what everyon is telling me to. Maybe i should take out the crossover lunges. Take away either the pistols or the overhead squats (prolly the pistols), either the zercher or romanian deadlifts. Maybe this:

    PUSH
    Bench presses
    close grip bench presses
    lateral dips
    overhead press with shrug at the top
    (not in that order)

    PULL
    bent over rows
    chins(palms away)
    tire flips
    deadlifts
    either romanian or zercher deadlifts
    (not in that order)

    LEGS
    squats
    overhead squats
    box lunges
    lateral side step ups
    diesel tire dragging
    sprint work
    (and of course not in that order)

    See anything now? What about a rep scheme? Should I add an extra day?
     
  17. Ted-P

    Ted-P Brown Belt

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    Surprised at the lack of response here.

    Kinda disappointed too.

    I'm just gonna throw things out there so people will start responding to this thread.

    Your best bet is 3 sets x 10 reps for hypertrophy/strength for a while.

    You should base your work out around bench, deadlift, and squat and rotate 2 or 3 assistant exercises with each workout instead of just choosing one assistant exercise.

    And you need to do some direct core work not just stability work likedecline sit ups and knee raises and crap.
     
  18. #1can

    #1can Blue Belt

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    Seven's > Union > League
     
  19. Chad Hamilton

    Chad Hamilton Amateur Fighter

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    You should be working on speed.

    Work out like a sprinter.
     
  20. training

    training White Belt

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    Me too. I fiqured from the thread about core work that i been reading where Hulk and Jack were at each other that I figured those exercises provided ample stability work. So I guess I should do a 4 day split then huh.

    like a push day, pull day, leg day, and like a plyometric/stability work day.

    I could add the sprint work, tire flips, pistols, and some plyometrics. Sound any better? 3x10 on every lift? I dont know, i havent been lifting long enough to know what works, but is that a considerable rep scheme?

    But I look at all those exercises and all I see is OVER TRAINING stamped all across this thread. What do yall think?

    To tell the truth Chad, speed is the last thing I am worried about. Im pretty dang fast compared to modt of the guys out there but the only thing they have on me is strength and jus raw size.
     

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