Preparing for JV year of Football (American)?

Question

I have been getting ready for Line Backer for my JV year of football since the season ended. I was just wandering when I weight lift should I be doing 3 sets of 10 reps or 5 sets of 5 reps (last set to failure if I pass 5 reps I put 5 pounds more on my next workout). The 3 sets of 10 will put a even amound of emphasis on Bulk, Strength, Endurance and 5 sets of 5 will put the most emphasis on Strength with minimal Endurance and Bulk Gains. The only reason right now I am doing 5 x 5 is because my max bench is 130 and everyone else is ahead of me bench wise. Right now I am cutting Here is my current stats:

Height : 5'9
Weight : 160
40 yard time: 5.44
Shuttle time: 5.20
Bench Press : 130
Power Clean : N/A
Body Fat % : ~19
Squat : 136
DeadLift : 150

I am also studying plays, formations, and I signed up for Sparq training to increase my speed, agility, acceleration , and reaction. I am really committed to being a Outstanding Line Backer.

Any other suggestions

Answer 1

Sounds great. Continue working on your bench pressing.

Answer 2

Do both -
I'd like to see your workout plan...
it sounds like you're on the Notre Dame strength and power plan of the 90s which is what I use with my players today.

my suggestions are:

extend your "light" day reps to 15 ... burnout the last set.

decrease your reps to 3 on "heavy" days and increase the weight 5 to 10 pounds. You should be burnt by the 5 set...if not...go ahead with burnout to max reps...and next time...start with a little bit heavier weight.

You are still young and you'll have another growth spurt so be patient.
ALWAYS work your fundamentals...from stance to scanning your keys. You want to be able to "read" the offense by the second series of plays.

You have a great attitude...keep it up!

Answer 3

well what you should first do is speak with the coach. he'll tell you everything you would need to know for football. who knows maybe you will make varsity and not JV. what position do you want to play? you should start hitting those weights bro. for the physical part you should jog for 10 min around your neighborhood then sprint for 5 min. then repeat untill you cant go anymore. the metal part starts showing up when you start playing dont worry about that right now. but seriously start talking to your coach ask him if theres a weight room in your school cuz theres one in mine. so just ask all the questions you need. go to the head coach not any other one

Answer 4

you're on the right track as far as doing upper body workouts. what about your lower body? for being a linebacker, you should be one of the quickest on the field. it's your job to pursue the ball carrier, and 5.44 in the 40 yd isn't going to get it done. you should be low 5.'s. you need to work on doing squats, lunges, dead-lifts, and leg presses too. do as much weight as you can, an do them in sets of 5. i'm serious. i was a strong safety weighing what you weigh running 4.90's on J.V. i benched 165 and squatted 320 then too. by the time i was a senior, i benched 245 and squatted 365. keep it up, football right around the corner.

Answer 5

u should do 5 sets of 10 reps, that's what my coach is haveing me do, and i beat u in all but the bench, where i'm even w/ u.