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.
Monday, February 28, 2011
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.
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