WOOHOO, i get to play football again

LaggingBiceps · 11-30-2005, 08:04 PM

:rave: well, i wasnt able to play football because some of my classes interfered, but now its all fixed and im going to play football next season

just thought id share

**Peaked_18** · 11-30-2005, 08:05 PM

Great, that gives me another reason to tell you to push harder in your journal.

LaggingBiceps · 11-30-2005, 09:09 PM

lol, well the second one i did on regular WS, im still doing it but i havent had time to post anything....

LaggingBiceps · 11-30-2005, 09:48 PM

What do you think of this routine??

If there are more than 1 execises, I alternate between them every 3-4 weeks

Monday-Max Effort Lower Body
Squat/Deadlift/Good Mornings/Rack Pulls/Box Squats 1x1
Lunges/SLDL/Leg Press/ Romanian Deadlifts/GM 3x5
Weight Crunches/Side Bends/Russian Twists 3x6
Hyperextensions 3x8
Standing Raise/Seated Raise/Standing Raise 4x6

Tuesday-Max Effort Bench
Incline Press/Flat Press/CGBP/Floor Press/Board Press 1x1
CGBP/Lockouts/Skullcrusher/Tricep Overhead Extension/Tricep Pushdowns 6x5
Machine Rows/Barbell Rows/Rack Pulls/T-Bar Rows/Lat-Pulldown 4x6
Lat Raises/Shoulder Press/Military Press/Behind the Neck Raises/Pec Dec Rear Delt 3x10

Thursday-Dynamic Effort Lower Body
Speed Squat 10x3 65%-85%
Lunges/SLDL/Leg Press/ Romanian Deadlifts/GM 4x8
OR
Deadlifts 8x1 (60-80%)
Weight Crunches/Side Bends/Russian Twists 3x15
Standing Raise/Seated Raise/Standing Raise 4x12

Friday-Dynamic Effort Bench
Speed Bench 10x3 50%-60%
Incline/Flat/Decline/Dumbell Presses 3x10
CGBP/Lockouts/Skullcrusher/Tricep Overhead Extension/Tricep Pushdowns 3x12
Machine Rows/Barbell Rows/Rack Pulls/T-Bar Rows/Lat-Pulldown 4x10
Lat Raises/Shoulder Press/Military Press/Behind the Neck Raises/Pec Dec Rear Delt 3x15
Barbell Curls/Hammer Curls/Machine Preacher Curls 4x10

Right now, it's bit of lower volume but that's because I'm cutting. When I start bulking, I'll add 1-2 mroe sets for DE days and 3-4 more sets on ME days.

**Peaked_18** · 11-30-2005, 09:52 PM

Looks good.

**NYCmitch25** · 11-30-2005, 10:08 PM

Looks familiar. Peaked im a little confused on this. Do you ever change the rep ranges up or is that the point of dynamic effort. Is this a routine you run continually all year round?

**NYCmitch25** · 11-30-2005, 10:11 PM

what position?

LaggingBiceps · 11-30-2005, 10:17 PM

also, should i do speed/agility drills now or start them with the whole team around summertime??

well, as a freshman (last year) i played on the line, usually Off. Tackle.
But since i'm cutting and doing these speed drills, if I get to 180-200 with a small BF%, i might think of RB, but i doubt that's going to happen, so most likely ill be jsut playing on the line, but i dont know what position yet.

**NYCmitch25** · 11-30-2005, 11:04 PM

Nice. TE or TB also.

LaggingBiceps · 12-01-2005, 12:30 AM

My speed and agility aren't that big of a problem because right now, I'm in JV. I really need to work on stamina while sprinting...Is there anything I can do for this? All i do now is some sprinting at a steady pace, if I can go for 20 minutes, i increase the speed...

Also on DE days to help with stamina, I wait 1-1.5 minutes between sets for big muscles and 30-45 seconds for small muscles...

ME days are when I use heavier weights and wait 2-3 minutes between sets...

And I use a constant weight for both ME and DE days, this is what it says on most WS sites, but the ones I checked are from 2002. Should I use constant or pyramid?

Hybrid · 12-01-2005, 10:46 AM

If you can "sprint" for 20 minutes, that is not a sprint. You should only be able to hold a sprint for like 30 seconds.

LaggingBiceps · 12-01-2005, 11:34 AM

k, i guess i put a fast jog...sprinting right now i can probably do for 20 seconds. at 9 MPH or something I would do for 80 yards, i want to be able to atleast sprint for 1-2 minutes....how can i do this? And sprint, I dont mean all-out like I would go on a 40 yd dash. Sprinting that's done at practices like suicides...no not all-out, but its not slow.

Hybrid · 12-01-2005, 11:41 AM

A sprint is supposed to be something where you are going max speed and it should only be a short burst. No matter how inshape you are, you shouldn't be able to hold a true sprint for very long. You should get fatigued very quickly

Trying to run distance at a fast pace (always went for 2-3 7 minute miles, but rarely got them all) along with suicides helped me greatly improve my endurance and speed for last soccer season.

LaggingBiceps · 12-01-2005, 11:46 AM

K, thanks, I'll try those 7 minute miles and see how it goes.

I'm mainly doing this for things like, after a few suicides, I can still do more. Example, last season, beginning of season, I did about 3 suicides then i got really tired and was hard to breath. End of season, I could do about 8-10. I want to be able to not get tired quickly.

Hybrid · 12-01-2005, 12:22 PM

IMO, if you can 8-10 suicides you need to go faster. Even when I was in my best shape, if I did a full field suicide all out I needed 5 minutes to even think about the next one. You should treat spriting like lifting IMO, go all out each time so hard you think you may pass out.

LaggingBiceps · 12-02-2005, 12:43 AM

full field as in a 100 yard football field? or a soccer field..i dont know the distance...my suicides were only arond 20-30 yds and back

but when we ran a full 40 yds sprint we had around 10-15 seconds break....i could do about 2-3, then my chest would be in so much pain and it was hard to breath...what can i do to last longer and get tired after the 6th or 7th sprint i would do, and not in the beginning.

LaggingBiceps · 12-02-2005, 11:24 AM

is doing the 7 minute mile goal good for my problem?

**bigDman** · 12-02-2005, 11:52 AM

id aim a litttle lower like 6 minute mile

i have 2 recomandtions when you run on a track sprint the straights and jog the round parts this seems to work real well

also do susides just like you do in practice

Hybrid · 12-02-2005, 12:07 PM

I'd say if you're running back to back miles and you can run 3 7 minute miles, that's prettyyyy damn fast. However, if you're running single miles, 6 minutes would be a good goal. Below 6 even on single miles might be good.

Sprinting the the straights and jogging the round parts is also great.

When I do soccer suicides it's to the 6 yard line, 18 yard line, half field (70 yards because of the Endzone), the other 18 yard line, the other 6 yard line, and the other endline. If I do a TRUE sprint, I am usually falling over by the end (meaning I'm not pacing myself but blasting all out from the beginning until the end).

To last long on suicides pace yourself, take long strides, and big deep breaths instead of short shallow breaths. I find this helps me avoid cramps, prevent lactic acid buildup (the burn) and run longer and faster.

LaggingBiceps · 12-02-2005, 10:51 PM

ok thanks alot guys. also, because i dont have a track and im running on a treadmill, how is doing like 30 seconds of sprint then 15 sec jog and repeat?

LaggingBiceps · 12-03-2005, 04:34 AM

i added some more stuff from skinny bastards version so its mixed now...how does this look? good?

Monday-Max Effort Lower Body
Squat/Deadlift/Good Mornings/Rack Pulls/Front Squats1x3
Barbell Lunges/Stiff-Legged Deadlift/Dumbell Lunges/Romanian Deadlift/Good Mornings 4x8
Weight Crunches/Side Bends/Russian Twists 3x8
Hyperextensions 4x10
Standing Raise/Seated Raise/Standing Raise 4x6

Tuesday-Max Effort Bench
Incline Press/Flat Press/Close-Grip Bench Press/Floor Press/Lockouts 1x3
Incline/Flat/Decline/Dumbell Presses 4x6
Machine Rows/Barbell Rows/Rack Pulls/T-Bar Rows/Lat-Pulldown 4x8
Face Pulls/Rear Delt Raises/Sitting Rear Delt Raises/Upright Rows/Pec Dec Rear Delt 4x10
Close-Grip Bench Press/Skullcrusher/Tricep Overhead Extension/Tricep Pushdowns 4x6

Thursday-Dynamic Effort Lower Body
Speed Squat 10x3 65%-70%
Lunges/Stiff-Legged Deadlift/Dumbell Lunges/Romanian Deadlift/Good Mornings/Rep out Squats at 50% 4x12
Weight Crunches/Side Bends/Russian Twists 3x15
Hyperextensions 4x15
Standing Calve Raise/Seated Calve Raise/Standing Calve Raise 4x30

Friday-Dynamic Effort Bench
Speed Bench 10x3 50%-60%/Rep out 95 lbs
Machine Rows/Barbell Rows/Rack Pulls/T-Bar Rows/Lat-Pulldown 4x12
Face Pulls/Rear Delt Raises/Sitting Rear Delt Raises/Upright Rows/Pec Dec Rear Delt 4x15
Lateral Raise/Shoulder Press/Military Press/Behind the Neck Press 4x15
CGBP/Skullcrusher/Tricep Overhead Extension/Tricep Pushdowns 4x12
Barbell Curls/Hammer Curls/Machine Preacher Curls 4x12
Plate Pinches/Thick Bar Holds 3x60
Barbell Shrugs 3x6

11-30-2005, 08:04 PM	#1
LaggingBiceps Pro Stature Join Date: Aug 2005 Location: New Jersey, USA Posts: 246 Recipes: 0 Rep Power: 5	WOOHOO, i get to play football again :rave: well, i wasnt able to play football because some of my classes interfered, but now its all fixed and im going to play football next season just thought id share

12-01-2005, 10:46 AM	#11
Hybrid IMPC Contestant Join Date: Oct 2005 Location: Gibsonia PA Posts: 824 Recipes: 0 Rep Power: 13	If you can "sprint" for 20 minutes, that is not a sprint. You should only be able to hold a sprint for like 30 seconds. __________________ If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

12-01-2005, 11:41 AM	#13
Hybrid IMPC Contestant Join Date: Oct 2005 Location: Gibsonia PA Posts: 824 Recipes: 0 Rep Power: 13	A sprint is supposed to be something where you are going max speed and it should only be a short burst. No matter how inshape you are, you shouldn't be able to hold a true sprint for very long. You should get fatigued very quickly Trying to run distance at a fast pace (always went for 2-3 7 minute miles, but rarely got them all) along with suicides helped me greatly improve my endurance and speed for last soccer season. __________________ If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

12-01-2005, 12:22 PM	#15
Hybrid IMPC Contestant Join Date: Oct 2005 Location: Gibsonia PA Posts: 824 Recipes: 0 Rep Power: 13	IMO, if you can 8-10 suicides you need to go faster. Even when I was in my best shape, if I did a full field suicide all out I needed 5 minutes to even think about the next one. You should treat spriting like lifting IMO, go all out each time so hard you think you may pass out. __________________ If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

12-02-2005, 11:52 AM	#18
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,623 Recipes: 0 Rep Power: 186	id aim a litttle lower like 6 minute mile i have 2 recomandtions when you run on a track sprint the straights and jog the round parts this seems to work real well also do susides just like you do in practice __________________ COME CHECK OUT MY JOURNAL

11-30-2005, 08:05 PM	#2
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Great, that gives me another reason to tell you to push harder in your journal.

11-30-2005, 09:09 PM	#3
LaggingBiceps Pro Stature Join Date: Aug 2005 Location: New Jersey, USA Posts: 246 Recipes: 0 Rep Power: 5	lol, well the second one i did on regular WS, im still doing it but i havent had time to post anything....

11-30-2005, 09:48 PM	#4
LaggingBiceps Pro Stature Join Date: Aug 2005 Location: New Jersey, USA Posts: 246 Recipes: 0 Rep Power: 5	What do you think of this routine?? If there are more than 1 execises, I alternate between them every 3-4 weeks Monday-Max Effort Lower Body Squat/Deadlift/Good Mornings/Rack Pulls/Box Squats 1x1 Lunges/SLDL/Leg Press/ Romanian Deadlifts/GM 3x5 Weight Crunches/Side Bends/Russian Twists 3x6 Hyperextensions 3x8 Standing Raise/Seated Raise/Standing Raise 4x6 Tuesday-Max Effort Bench Incline Press/Flat Press/CGBP/Floor Press/Board Press 1x1 CGBP/Lockouts/Skullcrusher/Tricep Overhead Extension/Tricep Pushdowns 6x5 Machine Rows/Barbell Rows/Rack Pulls/T-Bar Rows/Lat-Pulldown 4x6 Lat Raises/Shoulder Press/Military Press/Behind the Neck Raises/Pec Dec Rear Delt 3x10 Thursday-Dynamic Effort Lower Body Speed Squat 10x3 65%-85% Lunges/SLDL/Leg Press/ Romanian Deadlifts/GM 4x8 OR Deadlifts 8x1 (60-80%) Weight Crunches/Side Bends/Russian Twists 3x15 Standing Raise/Seated Raise/Standing Raise 4x12 Friday-Dynamic Effort Bench Speed Bench 10x3 50%-60% Incline/Flat/Decline/Dumbell Presses 3x10 CGBP/Lockouts/Skullcrusher/Tricep Overhead Extension/Tricep Pushdowns 3x12 Machine Rows/Barbell Rows/Rack Pulls/T-Bar Rows/Lat-Pulldown 4x10 Lat Raises/Shoulder Press/Military Press/Behind the Neck Raises/Pec Dec Rear Delt 3x15 Barbell Curls/Hammer Curls/Machine Preacher Curls 4x10 Right now, it's bit of lower volume but that's because I'm cutting. When I start bulking, I'll add 1-2 mroe sets for DE days and 3-4 more sets on ME days.

11-30-2005, 09:52 PM	#5
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Looks good.

11-30-2005, 10:08 PM	#6
NYCmitch25 Silver Member Join Date: Jul 2005 Location: New York Posts: 1,086 Recipes: 0 Rep Power: 50	Looks familiar. Peaked im a little confused on this. Do you ever change the rep ranges up or is that the point of dynamic effort. Is this a routine you run continually all year round?

11-30-2005, 10:11 PM	#7
NYCmitch25 Silver Member Join Date: Jul 2005 Location: New York Posts: 1,086 Recipes: 0 Rep Power: 50	what position?

11-30-2005, 10:17 PM	#8
LaggingBiceps Pro Stature Join Date: Aug 2005 Location: New Jersey, USA Posts: 246 Recipes: 0 Rep Power: 5	also, should i do speed/agility drills now or start them with the whole team around summertime?? well, as a freshman (last year) i played on the line, usually Off. Tackle. But since i'm cutting and doing these speed drills, if I get to 180-200 with a small BF%, i might think of RB, but i doubt that's going to happen, so most likely ill be jsut playing on the line, but i dont know what position yet.

11-30-2005, 11:04 PM	#9
NYCmitch25 Silver Member Join Date: Jul 2005 Location: New York Posts: 1,086 Recipes: 0 Rep Power: 50	Nice. TE or TB also.

12-01-2005, 12:30 AM	#10
LaggingBiceps Pro Stature Join Date: Aug 2005 Location: New Jersey, USA Posts: 246 Recipes: 0 Rep Power: 5	My speed and agility aren't that big of a problem because right now, I'm in JV. I really need to work on stamina while sprinting...Is there anything I can do for this? All i do now is some sprinting at a steady pace, if I can go for 20 minutes, i increase the speed... Also on DE days to help with stamina, I wait 1-1.5 minutes between sets for big muscles and 30-45 seconds for small muscles... ME days are when I use heavier weights and wait 2-3 minutes between sets... And I use a constant weight for both ME and DE days, this is what it says on most WS sites, but the ones I checked are from 2002. Should I use constant or pyramid?

12-01-2005, 11:34 AM	#12
LaggingBiceps Pro Stature Join Date: Aug 2005 Location: New Jersey, USA Posts: 246 Recipes: 0 Rep Power: 5	k, i guess i put a fast jog...sprinting right now i can probably do for 20 seconds. at 9 MPH or something I would do for 80 yards, i want to be able to atleast sprint for 1-2 minutes....how can i do this? And sprint, I dont mean all-out like I would go on a 40 yd dash. Sprinting that's done at practices like suicides...no not all-out, but its not slow.

12-01-2005, 11:46 AM	#14
LaggingBiceps Pro Stature Join Date: Aug 2005 Location: New Jersey, USA Posts: 246 Recipes: 0 Rep Power: 5	K, thanks, I'll try those 7 minute miles and see how it goes. I'm mainly doing this for things like, after a few suicides, I can still do more. Example, last season, beginning of season, I did about 3 suicides then i got really tired and was hard to breath. End of season, I could do about 8-10. I want to be able to not get tired quickly.

12-02-2005, 12:43 AM	#16
LaggingBiceps Pro Stature Join Date: Aug 2005 Location: New Jersey, USA Posts: 246 Recipes: 0 Rep Power: 5	full field as in a 100 yard football field? or a soccer field..i dont know the distance...my suicides were only arond 20-30 yds and back but when we ran a full 40 yds sprint we had around 10-15 seconds break....i could do about 2-3, then my chest would be in so much pain and it was hard to breath...what can i do to last longer and get tired after the 6th or 7th sprint i would do, and not in the beginning.

12-02-2005, 11:24 AM	#17
LaggingBiceps Pro Stature Join Date: Aug 2005 Location: New Jersey, USA Posts: 246 Recipes: 0 Rep Power: 5	is doing the 7 minute mile goal good for my problem?

12-02-2005, 12:07 PM	#19
Hybrid IMPC Contestant Join Date: Oct 2005 Location: Gibsonia PA Posts: 824 Recipes: 0 Rep Power: 13	I'd say if you're running back to back miles and you can run 3 7 minute miles, that's prettyyyy damn fast. However, if you're running single miles, 6 minutes would be a good goal. Below 6 even on single miles might be good. Sprinting the the straights and jogging the round parts is also great. When I do soccer suicides it's to the 6 yard line, 18 yard line, half field (70 yards because of the Endzone), the other 18 yard line, the other 6 yard line, and the other endline. If I do a TRUE sprint, I am usually falling over by the end (meaning I'm not pacing myself but blasting all out from the beginning until the end). To last long on suicides pace yourself, take long strides, and big deep breaths instead of short shallow breaths. I find this helps me avoid cramps, prevent lactic acid buildup (the burn) and run longer and faster. __________________ If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

12-02-2005, 10:51 PM	#20
LaggingBiceps Pro Stature Join Date: Aug 2005 Location: New Jersey, USA Posts: 246 Recipes: 0 Rep Power: 5	ok thanks alot guys. also, because i dont have a track and im running on a treadmill, how is doing like 30 seconds of sprint then 15 sec jog and repeat?

12-03-2005, 04:34 AM	#21
LaggingBiceps Pro Stature Join Date: Aug 2005 Location: New Jersey, USA Posts: 246 Recipes: 0 Rep Power: 5	i added some more stuff from skinny bastards version so its mixed now...how does this look? good? Monday-Max Effort Lower Body Squat/Deadlift/Good Mornings/Rack Pulls/Front Squats1x3 Barbell Lunges/Stiff-Legged Deadlift/Dumbell Lunges/Romanian Deadlift/Good Mornings 4x8 Weight Crunches/Side Bends/Russian Twists 3x8 Hyperextensions 4x10 Standing Raise/Seated Raise/Standing Raise 4x6 Tuesday-Max Effort Bench Incline Press/Flat Press/Close-Grip Bench Press/Floor Press/Lockouts 1x3 Incline/Flat/Decline/Dumbell Presses 4x6 Machine Rows/Barbell Rows/Rack Pulls/T-Bar Rows/Lat-Pulldown 4x8 Face Pulls/Rear Delt Raises/Sitting Rear Delt Raises/Upright Rows/Pec Dec Rear Delt 4x10 Close-Grip Bench Press/Skullcrusher/Tricep Overhead Extension/Tricep Pushdowns 4x6 Thursday-Dynamic Effort Lower Body Speed Squat 10x3 65%-70% Lunges/Stiff-Legged Deadlift/Dumbell Lunges/Romanian Deadlift/Good Mornings/Rep out Squats at 50% 4x12 Weight Crunches/Side Bends/Russian Twists 3x15 Hyperextensions 4x15 Standing Calve Raise/Seated Calve Raise/Standing Calve Raise 4x30 Friday-Dynamic Effort Bench Speed Bench 10x3 50%-60%/Rep out 95 lbs Machine Rows/Barbell Rows/Rack Pulls/T-Bar Rows/Lat-Pulldown 4x12 Face Pulls/Rear Delt Raises/Sitting Rear Delt Raises/Upright Rows/Pec Dec Rear Delt 4x15 Lateral Raise/Shoulder Press/Military Press/Behind the Neck Press 4x15 CGBP/Skullcrusher/Tricep Overhead Extension/Tricep Pushdowns 4x12 Barbell Curls/Hammer Curls/Machine Preacher Curls 4x12 Plate Pinches/Thick Bar Holds 3x60 Barbell Shrugs 3x6

12-03-2005, 01:22 PM	#22
Hybrid IMPC Contestant Join Date: Oct 2005 Location: Gibsonia PA Posts: 824 Recipes: 0 Rep Power: 13