Indie's Training Log - Wannabe NFL Superstar?

Enjoyed last nights session, also seem to have recruited the Gym dude to my football team! bonus!

Dead lifts – 3x8 @ 80KG
Bent over one arm Dumbbell rows – 3x8 @ 20KG
Chin Ups 3x8 @ Body Weight
Barbell Bicep Curl -3x8 @ 20KG

Also did some leg work on the machines too. In order to help get my legs back into shape.

Dumbbell Lunges - 3x8 @ 20KG
Leg Extension - 3x10 @ 55KG
Leg Curl - 3x10 @ 55KG
Leg Press - 3x25 @ 120KG

I'm not sure why I could do way more on the leg press than the extensions or curls.. or is that normal?

I could up the weight but then my knees felt really strange as if they were going to buckle, so just did reps!
 
Leg press is the easy form of squatting. ;)

And you can do more with the leg press than either extensions or curls because of the muscle groups involved.

I would be careful if you think your knees are going to buckle, too, as that is very, very, very not good: the last thing you want is something tearing in there that comes from pushing your ability too hard.
 
Ahhh, okay.. makes sense!

I'd best get squatting instead then - I can do that on Friday as the weights room is normally way quieter! every time I've been there's been somebody constantly on the squat rack!

Yeah I could do 150KG and it was fine but any more and my knees were shaking. so dropped it down a bit then just upped the reps until it burnt me out.

EDIT: Also, managed to rip my training top... I felt awesome!0 The missus put it down to bad/cheap stitching, but I'm adamant that I'm just too buff for puny clothes... or at least something like that!

 
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Found out the bar is 20KG, so quite impressed with my bench this week... PB for me, although it was bloody hard and my elbows hurt! lol

Flat Bench Press – 3x8 @ 80KG
Incline Dumbbell Bench – 3x8 @ 20KG
Seated Dumbbell Military Press -3x8 @ 20KG
Lateral Dumbbell Raises – 3x8 - 20KG

Skullcrushers, Do I have to use one of the EZ Curl bars to do these or can I use a general straight bar... couldn't find an EZ last night!

Was quite a good session overall as a few of the lads from football all synced up gym time. Like I say, impressed with my bench. its a PB for me and what I was actually aiming for in the year.. guess i'll have to up that to 100 :D

Also got roped into doing some weird 'crossfit' thing. it was quite fun, but bloody tiring :/
 
Nice numbers for the bench! :)

Regarding tricep extensions, use whatever you're comfortable with. EZ bar reduces some of the torsion around the respective joints, but people got on fine before they were invented. :)
 
Dead lifts – 3x8 @ 90KG
Bent over one arm Dumbbell rows – 3x8 @ 20KG
Chin Ups - 3x8 @ Body Weight
Barbell Bicep Curl - 3x8 @ 20KG

Did more bench press too just so I convinced myself the first one wasn't a fluke! managed 3x9 @ 80KG before my arms felt like jello!
 
I know nothing about this but what about some more explosive exercises like power cleans?

And doesn't the NFL combine give you some good ideas of what they judge worthy - 225lb bench and 40 yd dash being two that spring to mind. I also found some training logs of current NFL players somewhere, worth a google.
 
GSVBagpuss said:
I know nothing about this but what about some more explosive exercises like power cleans?

And doesn't the NFL combine give you some good ideas of what they judge worthy - 225lb bench and 40 yd dash being two that spring to mind. I also found some training logs of current NFL players somewhere, worth a google.
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Whilst powercleans (and snatches) are a crucial part of explosive power training, they are pointless if done wrong. And unless a coach can make sure you are doing them correctly, you will do them wrong. :)
 
GSVBagpuss said:
I know nothing about this but what about some more explosive exercises like power cleans?

And doesn't the NFL combine give you some good ideas of what they judge worthy - 225lb bench and 40 yd dash being two that spring to mind. I also found some training logs of current NFL players somewhere, worth a google.
Click to expand...

Yeah you are right. But the main aim for me at the moment is to get into a better routine. Before now I've been quite flakey, going to the gym as and when, and not having any plans when I get there.

the 225lb bench looks horrific :p - In years gone by i've watched combines of all the fresh college crop get so many reps on it, I doubt I could get 1 rep atm :D - It all depends on position but I think the average is in the 30's... with awesome being 40+

I think its like 100KG right? ... I don't really work in lbs

Oh, what is even worse too, is if you do a bad rep. they don't count it!

mrthingyx said:
Whilst powercleans (and snatches) are a crucial part of explosive power training, they are pointless if done wrong. And unless a coach can make sure you are doing them correctly, you will do them wrong. :)
Click to expand...

Might ask one of the guys in the gym. He's quite an established rugby player I believe and has actually joined my football team this pre-season. I'm sure he should be able to offer guidance. He's huge too, Thankfully he'll be playing my side of the ball so won't be getting a face full :D
 
Whilst I didn't play NFL, I played rugby and most of our training was based around compounds and explosiveness. I was 100kg ish at just under 6'1". Now I am around 92kg at around 13.5% bf.

Must do exercises:

Deadlifts
Squats
RDLs
Walking lunges / reverse lunges
Power cleans
Push press
Shoulder press
Box jumps
Bench
Dips
Rows (of all kinds)
Pull ups

and all variations of the above. Do all those and you'll seldom need to train arms independently - your arms form such a minor part of your power when running, tackling whereas your legs are what generate your power in throwing, moving, pushing and pulling. Things like pull ups, rows, pressing and so on will make your arms grown through the fact they are used incidentally when training those movements.

Worry less about isolation - by doing the walking lunges, split squats, and so on you'll build up that independent balance in your legs. Power comes from compound movements, not arm curls or machines - free weights for 80% of your training, 20% machines/isolation. You either want to be functional and effective, or look pretty - one will give you both, one will give you just one, I'll let you think about which one you need ;)

Then a LOT of rotator cuff and mobility work - especially on the knees, hips, and again shoulders. See the mobility thread started by Icecold.
 
Freefaller said:
Whilst I didn't play NFL, I played rugby and most of our training was based around compounds and explosiveness. I was 100kg ish at just under 6'1". Now I am around 92kg at around 13.5% bf.

Must do exercises:

Deadlifts
Squats
RDLs
Walking lunges / reverse lunges
Power cleans
Push press
Shoulder press
Box jumps
Bench
Dips
Rows (of all kinds)
Pull ups

and all variations of the above. Do all those and you'll seldom need to train arms independently - your arms form such a minor part of your power when running, tackling whereas your legs are what generate your power in throwing, moving, pushing and pulling. Things like pull ups, rows, pressing and so on will make your arms grown through the fact they are used incidentally when training those movements.

Worry less about isolation - by doing the walking lunges, split squats, and so on you'll build up that independent balance in your legs. Power comes from compound movements, not arm curls or machines - free weights for 80% of your training, 20% machines/isolation. You either want to be functional and effective, or look pretty - one will give you both, one will give you just one, I'll let you think about which one you need ;)

Then a LOT of rotator cuff and mobility work - especially on the knees, hips, and again shoulders. See the mobility thread started by Icecold.
Click to expand...

Tackling in American Football is a bit different to Rugby. whilst some of the fundamentals are the same, we do tend to use more arms than you would in rugby. We also tackle quite a bit higher (in general). Main reason being is the importance of territory in Football compared to Rugby. i.e tackling the legs allows a player to fall a yard or so, which can be a complete game changer.

Totally food for thought though. I've done this workout, more so to just get into a routine of going, and having a plan. Come February I'd like to review it and add quite a few of the workouts you have suggested. Baby steps though! I am relatively new to the whole lifting thing. at the start of January I had no idea what some of these workouts even were! :)

I do actually include quite a few of these already. Box Jump, well, we have a plate, but its effectively the same thing I guess. Squats I do to warm up with no weights, as I find it eases my knees in! Dips, just Body weight again... etc.. so I guess I'm part way there, just need to add more weight in I suppose.

Question though, and may sound stupid but, could you explain Compound and Isolation movements?

Best start thinking of a plan for February then :)
 
I understand the need for tackling with the arms more, but strong arms come from strong back, chest, core and legs ;) A boxer/wrestler uses their legs for developing power, not just a bicep ;)

Yes small steps, and doing that mobility work will help your knees, as well as the individual movements suggested. Best to start slow and learn carefully than rush in and injure yourself.
 
mrthingyx said:
Isolation: single joint exercise (i.e. isolating a single muscle or group of muscles)...
Compound: multiple joints, multiple muscle groups. Just... better. ;)
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Ahh makes perfect sense now - Cheers :)

Freefaller said:
I understand the need for tackling with the arms more, but strong arms come from strong back, chest, core and legs ;) A boxer/wrestler uses their legs for developing power, not just a bicep ;)

Yes small steps, and doing that mobility work will help your knees, as well as the individual movements suggested. Best to start slow and learn carefully than rush in and injure yourself.
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I see what you mean. picturing tackling forms in my head and you are right. Its like one fluid movement that incorporates a lot of muscle groups.

Yep, been working on the mobility a fair bit too. (have a rumble roller on order) Weirdly, I found squatting hurts for the first 2-3 reps, and then after that makes my knees feel great! :/
 
Indie said:
the 225lb bench looks horrific :p - In years gone by i've watched combines of all the fresh college crop get so many reps on it, I doubt I could get 1 rep atm :D - It all depends on position but I think the average is in the 30's... with awesome being 40+

I think its like 100KG right? ... I don't really work in lbs

Oh, what is even worse too, is if you do a bad rep. they don't count it!
Click to expand...

Yarp, it close enough to 100kg. Worryingly the record is something like 49 reps @ 225lbs :o
 
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