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Since a lot of athletes take part in more than one activity
this can have an effect on how they train for their main sport.
If this is the case with you, it can put you in a very tough
position, and you have to monitor very closely any additional
training. This would include making sure you are not feeling
greatly exhausted, losing your desire for food, having regular
joint aches or pains, or not making progress in the weight
room.
For the football player who is also a bodybuilder, during
football season, football should always come before bodybuilding.
Unless you go pro, football will last only a few years of
your life, and you will never get it back. It’s difficult
to combine football and bodybuilding because both sports use
different training methods and exercises. If your football
coach recommends a specific workout, you can add some bodybuilding
lifts to the end of your workout.
If your schedule allows it, you can try lifting twice a week,
doing a full-body workout on both days. Limit workout selection
to only moves that work the most muscle mass. You don’t
have to do a fancy workout; just weighted dips, squats, calf
raises, and leg curls are a good start. Try to preserve your
strength in the “core” muscle group (gluteals,
abdominals, hip flexors and spinal muscles) rather than trying
to gain, as long as the season’s on. Squats, dead lifts,
leg presses, abdominal curls against resistance, and leg raises
are superb exercises for developing the core musculature.
Upper body strengthening with bench presses, military presses,
and various exercises to strengthen elbow flexors and extensors
are also important for football players. Don’t try to
go for you max during the season – just eat a clean
bulk diet to lose fat and retain muscle. Football practice
and games will wear you out. Once the football season is over,
and you can focus on bodybuilding again, you should see some
gains.
Here is a program for football season training. Try to get
about three days in between sessions, and no lifting 1-2 days
before a game. Instead, drink lots of water so you are less
likely to dehydrate during the game, and eat moderate carbs:
Week 1
Day 1
Pulling – cleans 5 sets of 5
DB rows – 3 sets of 8-10
Chins – total of 30 reps
Hammer curls – 3 sets of 6-8
Hanging leg raises – 3 sets to failure
Day 2
Pushing – bench press pyramid up to 8-10 rep failure
set. You should be using about 60% of your max bench weight.
All sets to be 8-10 reps. 5 total sets, including transition
sets.
Squats - pyramid up to an 8-rep failure set. Total sets should
be 5, including transition sets.
Push press – 3 sets of 6 reps
Bent laterals – 3 sets of 8-10
Skull crushers – 4 sets of 8
Incline crunches – 3 sets to failure
Week 2
Day 1
Pulling – good mornings or stiff legged deads pyramid
up to an 8-10 rep failure set
DB rows – 3 sets of 8-10
Chins – total of 30 reps
Hammer Curls – 3 sets of 6-8
Hanging leg raises – 3 sets to failure
Day 2
Bench press – 8 sets of 3 reps. Set 1 should start with
10% of max bench, then 20%, 30%, etc., with the last set being
about 80% of your max bench, 3 reps to failure.
Lunges – 3 sets of 10
Military press – 3 sets of 10
Bent laterals – 3 sets of 8-10
Outward DB extensions (on incline) – 4 sets of 8-10
Incline crunches – 3 sets to failure
Week 3 – repeat Week 1
Your lifting program should vary with the stages of your football
year. There are lots of extra training demands in the middle
of a hard football season, and these will have a great effect
on your recovery ability. Quality exercise, rather than quantity
is certainly healthier in the middle of the season. Because
of the great strain of a long football season most players
end the season weaker and smaller than when they started.
The Benefits Of Strength Training
Strength training uses resistance to fortify and condition
the musculoskeletal system, improving muscle tone and stamina.
The main effect of strength training is improved physical
performance. This type of training increases the size, strength
and endurance of your muscles, which adds to your performance
on the football field. Another benefit of a good strength-training
program is its effect on your general appearance and body
composition, which can directly influence self-esteem.
Strength is the foundation of everything you do on the football
field. All of your on-field movements – running, jumping,
blocking, tackling, kicking, throwing, etc. – require
the application of force. It is also important to develop
power, which is defined as the rate at which you can apply
your strength. Movement, which includes speed and agility,
is another important area for development.
Should You Take Supplements For Football?
Football is an electrifying game of powerful contest, and
success depends on having a varied set of abilities. Physical
training, dietary intake and supplementation will determine
a great part of your performance. What supplements are suitable?
• Multivitamins
• Glutamine
• Whey Protein
• Creatine Monohydrate
• Vitamin B
• Caffeine
• Flax Seed
• Vitamin E
• Citrulline
• Ginseng
• Gingko Biloba
Shannon Sharpe
There’s probably no better-known “bodybuilder”
in professional sports than retired seven-time all-pro Baltimore
Ravens tight end Shannon Sharpe. A lot of full-time bodybuilders
covet Sharpe’s muscle size, proportion and definition.
Sharpe’s workout is really comparable to that of most
bodybuilders. When he played, Sharpe worked each body part
once a week during the season and twice a week during the
off-season.
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