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.

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.

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.

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.

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.