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What is the best way to get into shape for football?

How could I get in shape for football in 3 months?

  • How could I get in shape for football in 3 months? How could I get in shape for football in 3 months? Im thinking of playing football next year. Ive played one year but I quit. Im going back again. How can I get in "training mode" not just in shape..I dont want to be just average, how can I get "Football fit"? in 3 months? What are some drills for Strong Safetys? ( I might go for this one since I already played this position) On a week how should I work out? Mon-cardio? Tues-lower body? Wed-cardio? Thurs-upper body? Friday-Lower body? Sat-Upper? Sunday- I might rest this day or just run a bit. would that be a good plan? also what are some easy protein shakes I could make?

  • Answer:

    I would do cardio just about everyday. because football is all about running in spurts, you should train in spurts. Runn for 3min then walk for 1 then run for 3 then walk for 1 and so on. also for weight training i would split your muscle groups into days. such as Monday would be chest and triceps, Tuesday would be Back and Biceps, Wednesday could be for cardio only or some power exercises with a medicine ball, Thursday you could do Legs(very important day), Friday you could do Shoulders. then on the weekend you could either rest or do cardio. As for supplements i would just take a multivitamin and eat good. make sure you eat within an hour after you train. Because you muscles are still active they will burn fat calories for an hour after exercising. Then i would just eat alot of steak and other protien foods. too much protien and your body will become reliant on it, so iwould not take protien supplements, just include it in your diet. However you could use some whey protien if absolutely necesarry. Also maybe try creatine it allows the muscles to recovery quicker just like protien does.

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Do windsprints every day for five days a week. It's best to do these with a partner to avoid the temptation to quit early.40-60 yrd sprints, 150 yrd striders, 10-20 yrd explosions. Running with a weight sled helps with explosion and conditioning. Running downhill will help lengthen your stride. 10-back 20-back 30-back shuttles are also a great way to increase start/stop ability as well as overall conditioning. as for agility, cone drills 4-5 days a week, ropes, and several position specific drill are out there. Ask your coach to help you with those. For strength training, stick to the basics: bench, squat, deadlift, military press. Switch squat for deadlift every other leg day. After stretching and a couple of light weight warm-up sets (start at about 50%, then go to 65%), do 80-95% of your 1 rep max for 5 sets of 5 or to failure(when you cant do any more), increasing the weight by 5-20lbs every set, ending at or above your max. This will get you big and strong for football. Do that workout for 6-8 weeks, then drop your weight down to about 70-75% of your 1 rep max, and do 4 sets of 8-12 reps. Use enough weight that you struggle to get the last rep of every set (this applies to the previous workout also). As for supplements, NO-Xplode is the best pre-workout drink I have ever seen. For post-workout, drink a 100% Whey protein shake (mixed w/ milk or water, I like the chocolate), and/or a Creatine shake (I personally am not a fan of creatine). Eat a high protein diet and stay away from soda, sweets, fast food, and other bad things (use common sense here). Email me for a sample workout. Remember, gains don't happen overnight! Be patient, and it will come to you.

ucocollegedude

hit that gym....for real it works

dadon

Mon- Upper Body Tues- Lower Body Wed- Pliometrics Thurs- Upper Body Fri- Lower Body Sat- Pliometrics You want to have a time to rest your muscles in between workouts of your different muscle types. I would suggest running distances about 1 time a week and then running agility drills and sprints about twice a week. Also drinking protein shake will help build lean muscle. Pliometrics work on your speed, quickness, and leg usage. I would also suggest running your sprints and agilities on these days also. The easist protein shakes I think are the 100% Whey Protein. You just mix them with some milk. ( I prefer the chocolate). I lay Strong Safety and Cornerback and this is what I recommend.

chsflash2216

Running stadiums works on leg strength and endurance.

Quiet Storm

lifting and running are prime, you have to do both. also for a DB you need foot speed and have to be flex-able. for foot speed you need to run forward, without stopping turn and back peddle. running backwards will help in coverage. also helps is things like the tire drill. run through tires or ropes. running up stairs is great. for flexibility stretch alot.

ken c

omg my friend did that he worked out everyday and went running in the morning.he was in such good shape after that. so i think your plan is great!

Charley

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