Tight end help

Question
What are the main muscles used for the tight end position? And how do I train? What are some body weight and dumbbell exercises? Thanks!

Answer
Justin

All Muscle groups are used for tight end position but don't forget you strengthen your core!  
Here is an excellent site for your dumbbell workout  

1) http://www.sport-fitness-advisor.com/dumbbellexercises.html
2) http://www.sport-fitness-advisor.com/strength-training-for-football.html
3) http://www.changingshape.com/exercise/directory/typeofexercises.asp

Dumbbell workouts should consist of the following Dumbbell Workout Exercises:

Dumbbell Workout Exercises: Concentration Curls
Dumbbell Workout Exercises: Bent Over Row
Dumbbell Workout Exercises: Biceps Curl
Dumbbell Workout Exercises: Chest Press
Dumbbell Workout Exercises: French Press
Dumbbell Workout Exercises: Front Shoulder Raise
Dumbbell Workout Exercises: Hammer Curl
Dumbbell Workout Exercises: Incline Chest Press
Dumbbell Workout Exercises: Lunges
Dumbbell Workout Exercises: Shoulder Press
Dumbbell Workout Exercises: Shoulder Shrug
Dumbbell Workout Exercises: Side Shoulder Raise
Dumbbell Workout Exercises: Squats  

At a minimum your weekly work out should include:

MONDAY (CHEST)
Flat Bench Dumbbell Press (3-5 sets of 10-12 reps)
Incline Bench Dumbbell Press (3-5 sets of 8-10 reps)

TUESDAY (BACK)
Single Arm Dumbbell Rows (3-5 sets of 12 reps)
Two Arm Dumbbell Rows (3-5 sets of 10-12 reps)

WEDNESDAY (LEGS)
Dumbbell Lunges (3-5 sets of 12, 10, 8, 6 reps)
Dumbbell Squats (3-5 sets of 12 reps)
Dumbbell Barbell Good Mornings (3-5 sets of 10-12 reps)
Dumbbell Calf Raises (3-5 sets of 20 reps)

THURSDAY (TRICEPS)
Dumbbell Extensions (3-5 sets of 12 reps)
Standing Single Arm Dumbbell Extensions (3-5 sets of 12 reps)

FRIDAY (BICEPS)
Seated Dumbbell Curls (3-5 sets of 8-10 reps)
Dumbbell Concentration Curls (3-5 sets of 8-10 reps)

Additional workout exercises you can incorporate:
Shoulder Workout Exercises

Shoulder Workouts Exercise: Barbell Front Shoulder Raise
Shoulder Workouts Exercise: Barbell Shoulder Shrug
Shoulder Workouts Exercise: Barbell Shoulder Press
Shoulder Workouts Exercise: Dumbbell Front Shoulder Raise
Shoulder Workouts Exercise: Dumbbell Shoulder Press
Shoulder Workouts Exercise: Dumbbell Shoulder Shrug
Shoulder Workouts Exercise: Dumbbell Side Shoulder Raise
Shoulder Workouts Exercise: Machine Rear Delt Row
Shoulder Workouts Exercise: Machine Shoulder Press
Shoulder Workouts Exercise: Machine Side Shoulder Raise
Shoulder Workouts Exercise: Resistance Band Front Shoulder Raise
Shoulder Workouts Exercise: Resistance Band Rear Delt Row
Shoulder Workouts Exercise: Resistance Band Shoulder Press
Shoulder Workouts Exercise: Resistance Band Side Shoulder Raise
Shoulder Workouts Exercise: Resistance Band Shoulder Shrug

Chest Workout Exercises

Chest Workout Exercise: Barbell Chest Press
Chest Workout Exercise: Barbell Incline Chest Press
Chest Workout Exercise: Dumbbell Chest Press
Chest Workout Exercise: Dumbbell Incline Chest Press
Chest Workout Exercise: Machine Chest Press
Chest Workout Exercise: Machine Inclined Press
Chest Workout Exercise: Push Ups
Chest Workout Exercise: Resistance Band Chest Fly
Chest Workout Exercise: Resistance Band Chest Press
Chest Workout Exercise: Resistance Band Inclined Chest Press
Chest Workout Exercise: Resistance Band Inclined Chest Fly

Arm Workout Exercises

Arm Workouts Exercise: Dumbbell Hammer Curl
Arm Workouts Exercise: Resistance Band Hammer Curl
Arm Workouts Exercise: Barbell Biceps Curl
Arm Workouts Exercise: Concentration Curls
Arm Workouts Exercise:: Dumbbell Biceps Curl
Arm Workouts Exercise: Machine Biceps Curl
Arm Workouts Exercise: Resistance Band Biceps Curl
Arm Workouts Exercise: Resistance Band Concentration Curls
Arm Workouts Exercise: Barbell French Press
Arm Workouts Exercise: Dumbbell French Press
Arm Workouts Exercise: Machine French Press
Arm Workouts Exercise: Resistance Band French Press
Arm Workouts Exercise: Resistance Band Triceps Pushdown
Arm Workouts Exercise: Triceps Pushdown

Abdominal Workout Exercises

Ab Workout Exercise: Abdominal Crunch
Ab Workout Exercise: Machine Abdominal Crunch
Ab Workout Exercise: Reverse Lower Abdominal Crunch
Ab Workout Exercise: Reverse Lower Abdominal Machine Crunch

Leg Workout Exercises

Leg Workout Exercises: Barbell Lunges
Leg Workout Exercises: Barbell Squats
Leg Workout Exercises: Dumbbell Lunges
Leg Workout Exercises: Dumbbell Squats
Leg Workout Exercises: Hamstring Curl
Leg Workout Exercises: Leg Press
Leg Workout Exercises: Lunges
Leg Workout Exercises: Seated Leg Extension
Leg Workout Exercises: Squat

The foundation of any effective football conditioning program is strength training and muscle endurance of ALL Muscle Groups including "Core" training.  Maximum speed, acceleration and agility, Muscular endurance, Flexibility and mobility should be the focus of your conditioning.

Absolute or maximal strength in and of itself is not enough though - not if football players want to reach their full potential.  To gain the greatest advantage, gains in maximal strength should be converted into explosive power. Don't confuse the two - there is a crucial difference.
Power is a combination of strength and speed. For example, a player who can bench press 300lbs is not necessarily more powerful than a player who can bench press 210lbs. In football, with all other factors being equal, the player with the greater power will come out on top.

Maximal strength training still plays a key role in a football training program. You must be able to turn your maximal strength into explosive power.

Cardio endurance is important.  A good aerobic base is paramount to any football player - but make sure you are clear by a doctor before under taking any training program. Football-specific interval training is most beneficial (i.e. wind sprints in addition to running and jogging). I believe Aerobic endurance is vital to any athlete and would recommend you spend at least one day a week doing circut training with dumbbells and light barbells.

Different Phases of Strength Training for Football:

During the year your football strength training program should follow some well-defined phases or cycles. Unlike the recreational bodybuilder who follows a variation of the same routine week after week after week, strength training for football varies significantly depending on the time of year.

Usually, the football season is broken into 3 major phases.  The intensity and volume of each phase and session varies.


昈ff-season - 6 months (February - July)

旾n-season - 5 months (August - December)

昑ransition - 1 month (January)

During the off-season the objective is to build the maximum of strength, size and power possible. But because the off-season is so long it's broken down into small macrocycles.

In-season strength training for football is about maintaining the gains in strength gained over the off-season. Volume and intensity is reduced considerably and core trainning and stretching is vital.  I recommend stretching strength programs such as yoga the morning after a game and one or two other times during the week.

The transition phase is all about rest and recuperation. It's good to have some time off each year from weight training, to allow the body (and mind) to fully recharge.

For example, over a 6 week period intensity might start off lower at week 1, reach a peak by week 3, taper off at week 4 and reach a peak again at week 6. This way you are proactively avoiding overtraining and burnout. If you try and train at 100% every session, sooner or later your body will force you to rest - and it's usually just before a big game!

Different Types of Strength Training for Football
A bodybuilder's primary objective is to build size and definition.

But contrary to popular belief, larger muscles are NOT always stronger or more powerful muscles. Not only that, too much bulk will reduce your speed, agility and quickness.

When most non-professional athletes visit the gym or the weight room, what do they do?

They follow a classical program of 3 to 4 sets of 8 to 12 repetitions. They might throw in a few drop sets or super sets for good measure and they stick to traditional exercises like the bench press and dumbbell curls.

Football players (especially linemen) do need bulk and a lot of bodyweight. But they also need high levels of strength and sport-specific power.

Wide receivers, defensive backs and tailbacks need less bulk and more speed and agility. But they still need strength and power.

So is the bodybuilding system the most effective for football players? On its own - no. But as a phase in the off-season, lasting perhaps 4-6 weeks, it serves a very important purpose.

Training for maximal strength (which is just as important) takes something a little different than 4 sets of 10 reps. So does converting that strength into explosive power - perhaps the most important physical trait for all players to posses. We can break strength training for football into three separate categories. Here's each one in detail.

Functional Strength Training for Football
Football, like any other competitive sport places uneven strains and stresses on the body...

The right side may grow to be stronger than the left. Agonists like the quads may become more developed compared to the antagonists (hamstrings). And as prime movers grow ever stronger, smaller, stabilizing muscles get neglected.

Regardless of how experienced a weight lifter you are it's a good idea to factor in a period of anatomical adaptation training. In fact, more experienced lifters are more likely to be out of balance than beginners.

Novice lifters should spend at least 8 to 10 weeks in this phase. Weight lifting veterans should aim for about 3 to 5 weeks.

The objectives of this phase are to prepare the body for more demanding sessions later on in the program. Tendons, ligaments and connective tissue are strengthened to withstand the heavy loads of subsequent sessions.

One of the best set-ups for functional strength training is circuit training...

Don't assume that circuits have to incorporate a cardiovascular element - that's just one example used in the fitness industry. Circuits can be purely strength based...

You can devise a circuit using just bodyweight (beginners) or medicine balls and free weights. The number of stations can vary too - between 6 and 15. Also decrease and increase rest intervals to change the intensity.