Biceps and Triceps 2

The two lifts I will be going over are called hammer curls and standing tricep extensions. Both of these lifts are very good to help with football. The first lift I will be going over is called hammer curls. First get 3 sets of dumbbells and lay them out on the ground. Then you start with the heaviest set of dumbbells and curl them up to your chest like a regular curl but instead dont roll your wrist. Then do the next 2 sets of dumb bells and each set of the dumbbells do 12 reps but do 3 sets each time.

The next lift is pretty simple, all you do is go to a cable bar and put a rope thing on the cable and stand against the back of it and simply thrust your arms down. Then when you are coming back up with the weight only go to a 90 degree angle so you can hit your triceps harder. I usually do about 3 sets of 12 to 10 reps depending on the weight. Both of these lifts can improve your athletic abilities and make you stonger.

Chest 2

The two chest lifts I will be going over are called incline bench and dumb bell bench. These two lifts will increase your bench press. I will start off with incline bench, first put some weight on a straight bar and lay down on the incline bench. Then simply lift it up and bring it down to your chest and press the bar up to its normal position. This lift will work your shoulders and your chest. This lift will help with many sports because it will increase your bench. I usually do about 4 sets with 8 to 10 reps.

The next lift I will be going over is called dumb bell bench. First grab 2 dumb bells and then lay down on a flat bench then start the weight on your chest and then press it up then back down. This lift will help your chest and your stabalizer muscles. Both of these lifts will help you in many sports. I usually do 4 sets with about 8 to 10 reps.

Explosion Lifts 2

The two explosion lifts I will be going over are called hang cleans and clean and presses. I will start off with hang cleans. Hang cleans are very similar to power cleans. First you get a regular straight bar and just add some lift weight first. Then grab the bar stand up with it while your back is straight and then make the bar go back down below your knees and explode up and throw the weight on your chest just like power cleans.

The next lift is called clean and presses. First get a regular bar just like hang cleans. Then clean it up the same way i explained it in the power cleans blog but the only thing different is when you have the bar on your chest explode up and press the bar above your head. This is a very good lift to increase your explosion and this will definatly make you better at a lot of sports.

Tricep and Biceps 2

The first lift I will be talking about is called tricep throws. With these you lay on your back on the ground with a dumb bell in each hand. Then put your elbows up facing the cealing with the dumb bells on the ground by your head. Then simply throw your arms up by working your triceps. I usually do these for three sets and each set you do it for a minuite and as fast as you can. Remember to keep your elbows in so you keep good form and get more out of the lift.

The next lift is called Towel Curls. Get on a preacher curl rack and you will need another person for this lift. The person that is helping you needs to sit on the floor in front of you and hold the towel. Then sit on the preacher curl seat and grab each side of the towel. Your partner has to hold the middle of the towel and hold it pretty hard so the person curling can do three sets of 8 but this lift should be very hard. Both of these lifts will help you improve your game in football.

Cardio 2

In this blog I will be going over two more good cardio workouts that will help you out in football. The 2 workouts I will be talking about are swimming and juming rope. I will start off with swimming, this is a great and fun workout you can do to get in shape. Any form of swimming is very good for you because of all the risestance of the water when you are swimming. I would just recomend staring off with free style form of swimming. This is just your normal style of swimming.,

Now I will be talking about jumping rope, this is great for your foot work so in football you can be faster. Most everyone knows how to jump rope so I wont go into details on how you do it because it is pretty self explanitory. I would go for about 5 to 10 minuits to start off with then work you way up from there.

Cardio

I will be talking about cardio that is good for football. The first cradio workout i will be talking about is called Staggers. With these you will need to be on a track because you will be running 100 yard sprints. First start off at a line and sprint 100 yards then jog back 50 then just reapeat untill you get all the way around the track. When we did these in football we did 2 of them all the way around the track. This will help with your cardio and running form a lot. You can take small breaks after jogging back 50 yards just to catch your breath a little.

The next one I will be talking about is called Gasers. I think these are one of the hardest workouts that I have ever done. You need to be on a football field for this one and you start on one side line and sprint down, back, down and then back to where your were. Our team would time each group of specific positions so we would push ourselves and try to run faster. I would recomend doing about 8 to start off with then working your way up from there.

Biceps and Triceps

Biceps are not a very big part about sports but triceps will help you a lot because they will help your bench increase. I will start with biceps with a work out called 21s. First start with a straight bar or just a curling bar and add how ever much weight you usually do with arms. Grab the bar and pull it up half way rather then a full motion of a curl. do that seven times then do the opposite but start from the top and go half way down 7 times and while doing these you never put the weight down then the end of the lift you do 7 whole motion curls. This is why they are called 21s because you do 21 reps for each set. I usually do 3 sets.

For the tricep lift I choose to talk about skull crusher. These are very hard on your elbow joints but they are very affective if you are looking to bump up you bench. First grab a straight bar and put some weight on lay on a bench and raise the weight above your head. Have your elbows pointed away form you and bend at the elbows and go down as far as you can and while you are going up with the weight remember to keep your elbows in so you can hit you triceps move. I would do 3 to 4 sets with about 8 reps.