Workout plan for college football walk on?

Question

Ok ive decided im gonna train and try out for a college football team. Ive been out of much physcial training for a couple months and need a good program that is specific for things you need in college football. I need a weight lifting plan and a cardio/speed plan that works well with the weight lifting.

Answer 1

ok, the above workout plan is very outdated and not based on any kind of science. legs get one day, despite having the largest muscle mass, back gets hit two days in a row, shoulders will be overworked during the week, etc. the way to go is to use free weights and do compound movements, utilizing a lot of muscle groups in one motion. examples include squats, deadlifts, bench press, rows, pull-ups, dips, and lunges. they also give you functional strength in terms of being able to move a lot of weight, develop grip strength, and build a strong core (abs AND lower back). here's a link to an article about a sample workout done by some of the best NFL players:

http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=sports&conitem=d20f26dd504dc010VgnVCM10000013281eac____

the second link is advice on how to improve for the combine, so i'm sure those skills would also be impressive to the college coaches.

http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=workout.plans&conitem=e28eb0c7c8455010VgnVCM200000cee793cd____

Answer 2

Considering that you have the special circumstance of your high school not having a football team, you may be allowed to play for any public high school's football team. However, you will need to get permission from the school and its athletic director. In addition, what you need to do this upcoming (and every) offseason is eat healthy, and exercise by doing a lot of running every day. Personally, I recommend a calorie intake of 1800-2200, as well as at least one hour of running, per day. If you do these two things, you will get faster, stronger, and into better shape, which will greatly improve your chances of becoming a walk-on running back for a college football program in the future.

Answer 3

Here is a workout that my team use in the off-season. In this work out you want to focus on using quick movements to start the weight and then control it back to its starting point on each rep.

Day 1- Chest/Triceps
Flat Bench (warm-up) 3 sets 6-8 reps
Incline press 3 sets 6-8 reps
Dumbbell Fly 3 sets 6-8 reps
Pushdowns 3 sets 10 reps
Skull crushers 3 sets 10 reps
Reverse Grip Pushdowns 3 sets 10 reps

Day 2- Quads/Hamstrings/Calves
Squat or Leg Press 3 sets 10 reps
(alternate each week)
Leg Extensions 3 sets 10 reps
Leg Curls 3 sets 10 reps
Calf Raises 3 sets 10 reps

Day 3- Back/Biceps
Lat Pulldowns(wide) 3 sets 10 reps
Lat Pulldowns(close) 3 sets 10 reps
Seated Cable Rows 3 sets 10 reps
Hyperextensions 3 sets 10 reps
Straight Bar Curls 3 sets 10 reps
Dumbbell Curls 3 sets 10 reps

Day 4- Shoulder/Traps/Neck
Military Press 3 sets 10 reps
Side Lateral Raise 3 sets 10 reps
Front Raises 3 sets 10 reps
Shrugs 3 sets 10 reps
Neck Machine 3 sets 10 reps
(front/side/back)

3 Days of Cardio at Least 20 Minutes

Abs- 2 Days Each Week

Also check out www.nike.com/gridiron they can help you out a lot by building a personalized work-out plan to focus on what you want to get done.

Answer 4

See some kind of physician for a diet and an athletic trainer for workout programs. Our high school athletic trainer will make programs for individuals if they would ask them.

Answer 5

Workouts are specific to positions so what position are you going to be trying to walk into ?

Answer 6

Use steroids like all pro athletes do.