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.
Tuesday, April 12, 2011
Tuesday, April 5, 2011
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.
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.
Monday, March 28, 2011
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.
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.
Wednesday, March 16, 2011
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.
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.
Tuesday, March 8, 2011
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.
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.
Monday, February 28, 2011
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.
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.
Tuesday, February 22, 2011
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.
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.
Monday, February 14, 2011
Explosion Lifts
Explosion lifts are one of the biggest parts of any sports. They will definatly make you a stronger and all around better play in any sport. The two explosion lifts i will be talking about are are power clean and split jerks. Power cleans are one of my favorite lifts because they are have a lot of things that can either make or break the lift. First you start out with a straight bar on a platform with how ever much weight you do. Then grab the bar bend at the knees and hips while keeping your head up and your back flat. Then explode up with your legs shoulders and arms then roatate the your wrists to throw it on your chest then repeat. I recomend doing about 4 sets with about 5 to 6 reps.
The next lift I will be talking about is Split jerks. This is also a very intense and hard lift. Have your straight bar put up on a power rack and then take it off with your hand about a foot apart from each other. Then pull the weight off the rack and place it on you chest while you are standing up. Then throw the weight up while jumping at the same time and split your legs about 2 to 3 feet apart and the bar should be above your head in your hands. Both of these lifts have helped me a lot in football and track.
The next lift I will be talking about is Split jerks. This is also a very intense and hard lift. Have your straight bar put up on a power rack and then take it off with your hand about a foot apart from each other. Then pull the weight off the rack and place it on you chest while you are standing up. Then throw the weight up while jumping at the same time and split your legs about 2 to 3 feet apart and the bar should be above your head in your hands. Both of these lifts have helped me a lot in football and track.
Tuesday, February 8, 2011
Back Lifts
I think back lifts are very improtant in any sport you play. They could improve your chances of hurting your back. I have two back lifts that I will be talking about this week. The first lift is just a simple back row. There are many types of rows but the one I will be talking about it the one with a straight bar. All I do is arch my back bend over and let the weight drop with my arms then pull it up to my chest while touching my shoulder blades together. This lift can help your bench which will eventually help you in football. I usually do about 3 to 4 sets with high weight with about 10 to 6 reps, but this depends on how much you can do.
The next lift is called the lat pull down. The name pretty much explains itself it works your lats and the way you do this also has a couple ways but I will only talk about one. First I usually can use a cable weight and all I do is sit down lock my legs in and pull down to my chest or you can go behind your head but I perfer to go in front because I feel it more in my lats. I do about 3 to 4 sets with high weight with about 10 to 6 reps. This lift has helped me become a stronger football player as well.
The next lift is called the lat pull down. The name pretty much explains itself it works your lats and the way you do this also has a couple ways but I will only talk about one. First I usually can use a cable weight and all I do is sit down lock my legs in and pull down to my chest or you can go behind your head but I perfer to go in front because I feel it more in my lats. I do about 3 to 4 sets with high weight with about 10 to 6 reps. This lift has helped me become a stronger football player as well.
Monday, January 31, 2011
Core Lifts
Core lifts are some of the biggest lifts you can do for any sport. All core lifts will make you fast and more balanced. I will be talking about just some core lifts that I do for football and for track. The first one I will talk about helps a lot with balance and explosion. They are called wall throws. You take a weighted rubber ball and face sideways about 4 to 5 feet away from the wall. Then take the ball in both hands and bring it all the way across your body then back across and throw it against the wall and catch it again. I usually do about 3 sets with 20 reps and the weight of the ball just depends on how hard you want to go.
The next core lift is called the penguin. This lifts hits your obliques and some of your interior abs. Its called the penguin because you lay on your back with your knees bent and raise your shoulders and shoulder blades off the ground, then you have your hands on the floor pointing twaords your feet then go side to side streching your obliques. I usually do 3 sets and each set for about a minute. Both of these lifts will help you in football or track because you need to have balance and speed.
The next core lift is called the penguin. This lifts hits your obliques and some of your interior abs. Its called the penguin because you lay on your back with your knees bent and raise your shoulders and shoulder blades off the ground, then you have your hands on the floor pointing twaords your feet then go side to side streching your obliques. I usually do 3 sets and each set for about a minute. Both of these lifts will help you in football or track because you need to have balance and speed.
Monday, January 24, 2011
Shoulder Lifts
Shoulder lifts can help improve a lot of overall strengh. I am going to go over two lifts that can improve your shoulder strengh. The first lift is called the military press. You can either use dumbells or a straight bar. All you have to do is start it over your head then go down to your chest and repeat. I would do about 4 sets of 6 reps with pretty high weight. If you are looking just for tone then I would recomend 4 to 5 sets with 12 reps with pretty light weight.
The next shoulder lift is called shoulder flys. You grab 2 dumbells and put your hands with the dumbells in them and raise them up to a 90 degree angle. I usually do about 4 sets with 6 reps each set. These two lifts will help improve your shoulder strengh a lot. It could also help with throwing a ball or shot put.
The next shoulder lift is called shoulder flys. You grab 2 dumbells and put your hands with the dumbells in them and raise them up to a 90 degree angle. I usually do about 4 sets with 6 reps each set. These two lifts will help improve your shoulder strengh a lot. It could also help with throwing a ball or shot put.
Tuesday, January 18, 2011
Leg Lifts
Leg lifts are the most important lifts if you do sports. In my program most of my lifts are legs. I strongly recomend to do a lot of leg lifts if you do sports. One of the lifts I recomend would be squating. This is one of the biggest leg lifts a person can do, because it is all about pure power. In my sets and reps I usually go midium reps with a lot of weight. But some days you should swich it up and go high weight and a lot of reps.
Another good lift for legs would be dead lifts. In my program I do 5 sets with 6 reps each set. I would go higher if i do this. Make sure you are wearing a belt and to keep your back arched at all times.
Another good lift for legs would be dead lifts. In my program I do 5 sets with 6 reps each set. I would go higher if i do this. Make sure you are wearing a belt and to keep your back arched at all times.
Tuesday, January 11, 2011
Chest Lifts
I think chest is a huge lift and I think everyone should put at least some chest lifts in there workouts. There are many lift you can do to improve your bench. One of my favorite lifts would just be the regular flat bench. When I do bench I like to swich up the sets the keep the your body guessing, because the human body can adapt to so many thing very quickly. These past couple weeks on bench I have been going very heavy with regular weight and then I am either putting on bands or chains. If I am doing bands then I would do about 10 sets of 3 reps. I do this because it it helping you explosion on you bench. Also if I am doing chains on bench I would do about the same reps and sets. You want to go fairly heavy on both of those types of bench, but just enough so you can explode the bar up.
If you are on a platue on your bench then I would most likly say you need to through a lot of tricep lifts in. When I was told to put in a lot of triceps in my lifts I started it and it brought my bench up from 240 to about 300 in a matter of a couple months. Some good tricep lifts I recomend would be lock outs on the bench with very high weight and as mant reps as you can with about 4 to 5 sets. Another good lift would be, "Tricep Death" this is when you do close grip on bench then do 3 reps on your bear chest then start to stack either blocks or just thick peices of wood on your chest and each block do 3 reps. I would do about 5 sets if you go light and about 3 sets if you go heavy. There are many more lifts that you can do to improve your bench but those are just a couple that have helped me.
If you are on a platue on your bench then I would most likly say you need to through a lot of tricep lifts in. When I was told to put in a lot of triceps in my lifts I started it and it brought my bench up from 240 to about 300 in a matter of a couple months. Some good tricep lifts I recomend would be lock outs on the bench with very high weight and as mant reps as you can with about 4 to 5 sets. Another good lift would be, "Tricep Death" this is when you do close grip on bench then do 3 reps on your bear chest then start to stack either blocks or just thick peices of wood on your chest and each block do 3 reps. I would do about 5 sets if you go light and about 3 sets if you go heavy. There are many more lifts that you can do to improve your bench but those are just a couple that have helped me.
Introduction
This blog will be about some of the routiens and lifts I do to train for sports. I will also be going over some nutrition facts and supplements that I have used in the passed. These are some types of lifts I will be goining over: chest, legs, shoulders, core, back, explosion, arms, and cardio.
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