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2005/09/18, 05:19 PM
Im in football season now and i play running back and i lack the leg power to break the tackles for those extra yards
There for i was decicating my off season to develope strong and powerful legs, i know its only the 3rd week into the season but i want it all to be planned out
i was woundering what kinda excersies to do i was doing box squats, ballaria squats, regualt squats, leg extensions and ham curls.
Any other excersies or tips/hints u can give me for developing strong powerfull legs
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2005/09/18, 06:29 PM
I posted this before, you can use this as is or tailor it. Hope it helps. Bill Pearl was one of the best and strongest.
This plan was taken directly from the book Getting Stronger by Bill Pearl.
Football Training Plan
This particular program will make the athlete stronger, and will increase the strength of the entire body. The emphasis is on major muscle groups: shoulder girdle, back, hips and legs. Still no body parts are neglected. As you use major exercises you incorporate others that are not being directly targeted.
Each position will have different requirements, for the most part to gain strength this will work for almost anyone. The program will focus on the big three: power clean, squat and bench press. The only time these exercises are not used is if a athlete has been injured and is rehabilitating or if a player has a obvious weakness in a particular body part.
A full 15 minute session of stretching before and after weight training is required. When stretching, pay close attention to hamstrings and shoulders.
3 days of cardiovascular exercise is also helpful and will improve performance considerably.
Day 1 – 20 minute High Intensity Cardio Session (as hard as you can)
Day 2 – 30 minute moderate jog / run
Day 3 – 45 minute low intensity aerobic session
(The days that you perform the cardiovascular training is not important – By the end of the week all 3 days must be complete)
Goal of Training Plan: To strengthen all the major muscle groups and to develop muscle balance
Your program will have a heavy and a light day. The heavy day is the weight performed at the maximum for the total number of reps used. Your reps should be explosive but still controlled. On your light days you want to use about 70% of the weight listed for the heavy day with the designated number of reps. This is not a ego day, the weight will seem light, you must focus on your form and the speed and tempo of the reps is much slower.
When either warming up or cooling down add about 100 – 200 reps of upper and lower abdominal work, this will help lower the risk of injury. Also add a superset of leg curls and leg extensions. These are performed one right after the other for about 3 sets of 12 – 15 reps each. This will help prevent injury to the knee.
Off – season Training Program #1 (Followed until mid spring)
Monday (Heavy Day)
Power Cleans 5 sets x 5 reps
Bench Press 5 sets x 5 reps
Squats 5 sets x 5 reps
The heavy days sets the pace for the week. The rest of the week is based on the accomplishments of the heavy day. Try to increase the power clean and bench by 5 lbs and the squat by 10 lbs each week. Do not increase the poundages unless you have successfully completed the prescribed number of reps the previous week.
You can add 2 – 3 assisted exercises if you choose for the heavy days.
Wednesday (Light Day)
Power Cleans 5 sets x 5 reps
Bench Press 5 sets x 5 reps
Squats 5 sets x 5 reps
Use 70% of the weight that you used on the Heavy Day
Friday (Medium Day)
Power Cleans 5 sets x 5 reps
Bench Press 5 sets x 5 reps
Squats 5 sets x 5 reps
Use 85% of the weight that you used on the Heavy Day
Off – Season Training Plan #2 (follow until 1 week before practice begins)
Use the days before football starts for mental preparation, agility drills and sharpening of your running stride.
Each set you should progressively use heavier weights, once you get all of the reps listed by adding weight each set increase the final set by 5% your next workout.
Monday (Heavy Day)
Power Cleans 6 sets x 5-5-5-3-3-3
Bench Press 9 sets x 5-5-5-2-2-2-5-5-5
Squats 6 sets x 5-5-5-5-5-5
Incline Curls 2 sets x 20-20
Tuesday (Light Day) use 70% of weight of heavy day
Power Cleans 5 sets x 5-5-5-5-5
Standing Front Military 6 sets x 5-5-5-5-5-5
Dips (last 3 sets weighted) 6 sets x 5-5-5-3-3-3
Calf Raises 3 sets x 30-30-30
Wednesday (Light Day) use 70% of weight of heavy day
Squats 5 sets x 5-5-5-5-5
Good Mornings 4 sets x 8-8-8-8
Incline Curls 5 sets x 5-5-5-5-5
Tricep Pushdowns 2 sets x 20-20
Friday (Medium Day) use 85% of weight of heavy day
Squats 6 sets x 5-5-5-3-3-3
Barbell Shrugs 5 sets x 5-5-5-5-5
Bench Press 5 sets x 8-8-8-8-8
Close Grip Benches 2 sets x 8-8
In – Season Football Program
During two-a-days, lay off all weight work. Focus all your mental and physical energies on football, and football alone. As soon as normal practice begins, return to the weight room so that you can retain the strength you developed during the off-season.
Continue to super set leg curls with leg extensions, do abdominals and stretch every weight training session
Start light and increase your poundages each set
Rotate weeks, after you finish week #3 go back to week #1
Week One
Monday: Power Cleans 3 sets x 5-5-5
Tuesday: Squats 3 sets x 5-5-5
Wednesday: Bench Press 3 sets x 5-5-5
Thursday: Power Cleans 3 setx x 5-5-5
Friday: Stretching, mental preparation for game
Week Two
Monday: Squats 4 sets x 5-5-5-5
Tuesday: Bench Press 3 sets x 5-5-5
Power Cleans 3 sets x 5-5-5
Wednesday: Squats 5 sets x 5-5-5-5-5
Thursday: Bench Press 3 sets x 5-5-5
Power Cleans 3 sets x 5-5-5
Friday: Stretching, mental preparation for game
Week Three
Monday: Squats 5 sets x 5-5-5-5-5
Bench Press 4 sets x 5-5-5-5
Tuesday: Power Cleans 4 sets x 5-5-5-5
Upright Rows 3 sets x 5-5-5
Wednesday: Squats 5 sets x 5-5-5-5-5
Incline Curls 4 sets x 5-5-5-5
Thursday: Barbell Shrugs 4 sets x 5-5-5-5
Standing Front Press 4 sets x 5-5-5-5
Friday: Stretching, mental preparation for game
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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