Football Practice = Total Soreness... HOW do I lift afterwards?

[Toshendin]

Just started freshman year of Highschool, and I've joined the Football team. The practice's are hardcore. 3 hours long, after school.

Afterward's I'm incredibly sore.. Right now, my feet are killing me. How do you guys manage to lift after having a footbal practice earlier in the day? I'd like any advice, at all.

 

[RusPA81]

when I played football in high school, for the first two years I tried to lift like I did during the off season. I ended up serverly overtraining to point where all football season Iwas like a zombie and had to take ultimate orange before every game. It also left little time for school work. I would consider taking the season off from lifting. If you have to lift I would lift no more then 3 times a week, most likely two times. Try doing just a general all around body workout. You are not going to be able to do a split for each indivdual body part its just to much. Also make sure to get additional calories. I am not sure how big you are so I can't give you an exact number, but if you are using all that energy you will need to fuel your body. If you cant eat the extra calories, dont lift at all. You will overtrain and do more harm then good which will be evident on the field

 

[Toshendin]

Thanks, man.

TOP! Any more?

 

[louden_swain]

I wrestled in high school and I did the same thing. My strength was shot, but I lost weight. Since you are in season, I would cut down on your training to 2 or 3 days a week. Just stick to the basics and make your workouts short. In the off-season, you can step it up!! Good luck!

 

[bignate73]

the point of inseason training is to perfect your skill, the point of offseason is to increase your strength/size (whatever basics necessary). lifting in the inseason will be severely limited, maintenance at best, if not used for recovery. you will get plenty of strength training playing the game.

 

[Toshendin]

Ahh, I see... So roughly 2-3 days a week? Anyone interested in jotting down a little split for me? I'm absolutely horrible at making routine splits.

 

[spatts]

Do your coaches use any Force Strength Training or Olympic Lifting moves specific to your positions in your training?

Take it easy at first, you don't want to be overtrained/injured. Soon enough, your level of conditioning will increase, and you won't be sore all the time. My guess is that even 2 weeks will make a HUGE difference.

I would encourage you to do active recovery as often as possible, and stretch AFTER your workouts.

On a lighter note...I love HS and college football...how's your team ranked?

You will get plenty of strength training playing the game.

Exactly.

 

[Hannibal]

Tom Myslinski(Ex-Pittsburgh Steeler/Strength and Conditioning Coordinator for Cindrich & Co) answered a similar question on Dave Tate's Q&A

During the season, especially at this time your concentration should be on football. Your body's energy producing systems are depleted, and lifting should be more of the restorative type. You should not have much "gas left in the tank" for your ME exercises. Keep in mind as your intensity increases (total time practicing and playing), your volume (extra activities) should decrease. But what is great about the Conjugate method (Westside), is that it takes this fact into account. So...

ME upper - your ME exercise, back, traps, abs.

DE upper - your dynamic bench [6x3+50%xchain(s)], tris, shoulders, abs.

ME lower - should be prehabilatory (preventative) to promote restoration - all exercises should be LIGHT (possibly weight vest), such as lunges, single leg squats, reverse hyper, glute/ham, banded good mornings, or sled pulls.

DE lower - box squats [6x2+50%(no chains)], light hamstring exercise, ab exercise.

Hope it helps...

 

[Toshendin]

Han- ME? DE Upper? What's all that stand for? lol, I'm sorry for sounding so stupid, man, but I gotta ask.

Spatts- Nope.. No force strength training, nor olympic style lifts.
We got to the final's last year, but lost by one play, I believe..
"I would encourage you to do active recovery as often as possible" lol, active recovery?

 

[Hannibal]

Han- ME? DE Upper? What's all that stand for? lol, I'm sorry for sounding so stupid, man, but I gotta ask.

"I would encourage you to do active recovery as often as possible" lol, active recovery?

Sorry man, I talk about Congujate Training (Westside) so much that I forget not everyone has heard of it.

ME- Max Effort. Select a core exercise from a rotating pool and work up to a max single. This establishes a record, and the next time that you use the exercise for your ME work again...you attempt to break that record.

DE- Dynamic Effort. Basically Speed Work. Based off of your 1 RM max in one of the classical lifts...you generally train in the 50-60% range.

Explains some of the terminology...and the basic template...
http://www.testosterone.net/html/body_129per.html
http://www.testosterone.net/html/133per.html