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2004/11/29, 07:49 PM
I am starting qb for my school next year. I really need help finding an excercise program suited for quarterbacks. If anyone has one or any idea where to find one plz pass it on. Also which muscles should i be concentrating on? PLZ any help is appreciated
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2004/11/30, 04:31 AM
Definetely Shoulders and Triceps...Throwing muscles...
you can train for muscle explosiveness or endurance...
for power I'd use 1-5 reps sets
for endurance I'd use 10-20 reps sets
Shoulders:
-Sitting Barbell/DB presses 3 sets...if you go with high reps, rest 1 min between sets, if you go with low reps I'd suggest resting 5 minutes between sets(between the heaviest)
-Lateral DB raises, 3 sets, 30-60 sec rest between sets
-Front Raises, 3 sets , 30-60 sec rest between sets
Triceps:
-standing V-Tricep Pulldowns(a metal shaped V, u can go ehavier with it)...use pull down station...it has different leverage and harder....3 sets, 1-2 min rest between sets
-sitting DB or Ez-Bar french press(also called skull crusher), 3 sets, 1-2 min rest between sets
-2 arm DB kickback, 3 sets, 30 sec rest between sets
-u can swithc up certain exercises like skill crushers, by doing them, lying, sitting or standing
i also suggest to strengthen your core....ie, lower back, abs, obliques...
for lower back....do
DEADLIFTS, 4-5 sets, 1-5 min rest between sets
for abs/obliques....
3-5 sets of crunches on floor, or decline bench for extra difficulty(u can also do it with a plate for increased resistance)....do as many as u can do each set, rest min between sets
3-5 sets of leg raises on floor, butt comes off floor, legs straight, as many as u can, min rest between sets
3-5 sets bicycle sit ups or twists, as many as u can, min rest between sets...
good luck
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2004/12/09, 05:11 PM
I still play QB and ive always felt that close grip bench, resistance bands, swimming, and using the medicine ball for some plyometic excercises has helped my arm for distance and power accuracy of course only comes by throwing the ball around everyday and of course you gotta work out the rest of your body and doing some footwork drills is also a benefit just quick movement like Tdrill, use some cones and set up in a line and do high knees over em and then try not moving your knees at all and dont touch the cones have em like 6inches apart
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2004/12/09, 05:12 PM
oh also grip man the harder you can squeeze the faster you can move your arm without losing control of the ball
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2004/12/09, 09:06 PM
Try doing Power Cleans for overall body explosiveness...(3,3,3,3,3) rest 2 minutes between sets
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2004/12/10, 12:25 PM
You also need to strengthen the rotator cuff and shoulder stabilizers. Try this workout for 3 weeks:
Day 1
close grip bench
5 x 4
DB Incline
5 x 3
Pull-ups
3 sets of high quality reps to failure
Seated Rows
10 x 3
Prone 4
Lay face down on a bench with a 2.5 lb plate in each hand
Place your arms in a Y position, elbows straight with your thumbs pointed up. Move the weight up and down 10 times
Now place your arms in a T position, elbows straight and thumbs up and move the weight up and down.
Then place your arm at your side with the thumb pointed up and elbows straight and move the weight up and down.
Then bring your arms to the T position, bend your elbows so the angle between your forearm and biceps looks like a 90 degree angle, point your thumbs straight ahead and then rotate your arms so your thumbs are pointing up towards the ceiling. Repeat 10 times.
Perform 2 rounds of prone 4.
Day 2
Dumbbell Bench
10 x 3
Physioball DB Bench
20 x 3
Lat pull down
10 x 3
DB Row
10 x 3
Seated side raises
10 x 3
( by gatormade)
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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