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

[Hannibal]

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

http://boards.elitefitness.com/forum/showthread.php?threadid=138023

 

[solidj55]

When I played high school football I only lifted twice per week during the season. And this is how it looked.

Monday
Bench Press or Incline Press(3 sets)
Bent-over rows(3 sets)
Lateral Raises(2 sets)
Tricep Pushdowns(1 set)
Curls(1 set)

Wednesday
Squat(2 sets)
Hamstring Curls(2 sets)
Calf Raises(2 sets)
Situps(2 sets)
Hyperextensions(2 sets)

That was it for my in season training. Now off season was a whole different world...

 

[Toshendin]

Hanni/Spatts- Where would I go about buying some bands? And the space I have at home is pretty limited, only enough room for a bench. Would I still be able to do the same type of excercises with bands?

Hanni- You're suggesting to do Westside training? I've printed out the pages you listed, and I'll be sure to give em a read soon.

lol, man, i sure hope spatt's is right about the ' Soon enough, your level of conditioning will increase, and you won't be sore all the time.' thing, cause I'm still feelin yesterday's practice today.

 

[kmh63xl]

If your team is like mine, you are still in pre season. During preseason, teams tend to practice alot more than they do during the season. Right now i am in the same boat as you, i havent been able to go to the gym cuz i am very sore from football... Dont worry u will prob be able to go to the gym 3 times a week during season.
my split

monday
- Incline hammer press(exact passblocking movement_3 sets
-flat db press 2 sets
db military press-2 sets
lateral raises-3 sets
close grip presses-2 sets

tuesday- squats 3 sets
ham curls-3 sets
abs

thursday stiff leg deadz 3 sets
db rows 3 sets
lat pulldowns 2 sets
tricep extensions 3 sets
curls-2 sets

 

[Hannibal]

Hanni/Spatts- Where would I go about buying some bands? And the space I have at home is pretty limited, only enough room for a bench. Would I still be able to do the same type of excercises with bands?

Hanni- You're suggesting to do Westside training? I've printed out the pages you listed, and I'll be sure to give em a read soon.

The bands can be purchased at www.elitefts.com

For the bands to work all you need is a secure place to anchor them. Your exercises that you can use are only limited by your imagination.

A "Westside" Routine that is modified to fit the needs of your particular sport is what I would do if I were you. Now that you are in season you should just be concentrating on maintaining strength. That's why the speed work is so important...you can still work on quickness during the season.

Once you reach the off season...that is when you can work on raising your strength/speed.

 

[spatts]

"Hanni" I'm going to use THAT one in the gym...

 

[Hannibal]

"Hanni" I'm going to use THAT one in the gym...

Just one of the MANY names I go by...

sometimes even I lose track of them all...

 

[Toshendin]

I've just finished reading both articles by David Tate, so i think I understand the principle's of Westside training.

"A "Westside" Routine that is modified to fit the needs of your particular sport is what I would do if I were you."
How would I go about modifying it? From what I understood, westside routine's consist of 4 days a week of lifting weight. I'm thinking that's more than I'd be able to handle, with the 5 days a week of football practice..

 

[Hannibal]

"A "Westside" Routine that is modified to fit the needs of your particular sport is what I would do if I were you."
How would I go about modifying it? From what I understood, westside routine's consist of 4 days a week of lifting weight. I'm thinking that's more than I'd be able to handle, with the 5 days a week of football practice..

The modifications are the ones I listed above in Tom Mylinski's answer. The ME Lower Body would become a prehabilitory...active recovery day.

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.

 

[Spectre]

Check out the 'active recovery' thread and learn to eat, especially post practice you need a big shot of dextrose and whey. Keep your flexibility good.... You'll be fine.. Have fun..