Some around the house speed training ideas?

Discussion in 'Fitness & Nutrition' started by Inferno, Sep 13, 2007.

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  1. Inferno

    Inferno New Member

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    I love football, and currently im playing defensive end/offensive guard, and a thing i think i need to improve on is that initial massive burst of speed and power off the line, so if any of you have some good tips to do around my crib or around the block or something, im not looking to go to the gym or anything until football season is over.

    thanks
     
  2. MaineSucks

    MaineSucks OT Supporter

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    you aren't going to develop any more explosion during season. Thats why they have an offseason.

    Try to get into the gym 3x a week for QUICK sessions.

    My season routine:

    Day after the game: 45min circuit. Full body, 12 reps per station aim for 10-15 stations. 3 sets of the circuit. Then get in the pool and do some dynamic warmup stuff and swim some laps.

    The circuit flushes blood all over your body and the pool session loosens you up a ton.

    Hit one upperbody day and one lowerbody day.

    Work up to an medium/heavy triple (but easy... not a max) for both days. Bench, squat, box squat, deadlift, etc. whatever you feel like doing. Then pick 2-3 accessory movements (and abs) and hit em for 3-4 sets of 10-12.


    Example:

    Bench Press to heavy triple
    tricep extensions 3-4 sets of 10-12
    back movement 3-4 sets of 10-12
    shoulder movement 3-4 sets of 10-12
    abs

    Squat to heavy triple
    pull throughs 3-4 sets of 10-12
    box lunges 3-4 sets of 10-12
    decline stepups 3-4 sets of 10-12
    abs



    come back after season and we'll talk about building up your explosion and becoming a better lineman.
     
  3. Phineas Q Stork

    Phineas Q Stork Active Member

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    reverse band box squats w/ 3 chains per side and weight releasers
     
  4. MaineSucks

    MaineSucks OT Supporter

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    full gear
     
  5. TZ

    TZ Banned

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    i'd take a look into plyometrics dude...like a 6 week plan or something..
     
  6. bear

    bear frankly rover i dont give a "woof

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    then do some hiit for a warmdown
     
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