Get in Football Shape

Question
Hello and thank you for taking the time and effort to offer any advice!

I'm ambitious to reclaim a dream and passion of mine which is to play football.  I'm a high school graduate looking to do everything I can to earn a coveted spot in a collegiate football team. (An inaugural one at that) I played the game in youth and middle school and have since maintained an average fitness level.  I'm aged to 21, weighing ~180lbs and reaching ~5'11".

What expert advice is there to help me increase in size, strength, speed and overall ability not only by physical fitness but by nutrition as well?

Again, thank you for your expertise. I've seen many other question and answer websites yet this is my first time to use one.  I am definitely confident in this websites usefulness by just glancing over its quality content. God Bless.

Answer
Hello Calvin,

 Well, good to hear you are trying to live a dream. One thing I will tell you is that this road will not be easy. In shape and football shape is two different things. So if you are serious, I will offer some of the things I have used in the past.

* Cardio is one of the most important things in this whole equation. There is no substitute for it. Running a few miles, running sprints, treads mills and bike riding (mobile or stationary) you can never get enough cardio. I suggest switching it up so that you don't get burned out on one thing.

* Push-ups build mass. It is good for the chest and arms. Spreading your arms further apart puts focus on your chest (pecs). At least 50 push-ups morning and night.

* Sit-ups will be stomach muscles. At least 50 sit-ups morning and night.

* Weightlifting will create strength, mass and definition. It is not how much weight you can lift, it is how much weight you can control, so you can get full use of that exercise. Use lighter weight with more repetitions for definition. Normally, try to use short quick short motions when using lighter weight. Use heavier weight for mass and strength. Use slow - motions to get the full effect of the weight.

* Running sprints up a hill will build leg strength and speed. A training parachute will also help with speed. A training ladder will help with footwork and quickness when used correctly. Also purchase some small cones so you can run cone drills.

* Start trying to limit your fried foods, fast foods and greasy foods. Limit your soda intake if you drink it. Make sure you are getting plenty of vegetables and fruit in your diet. No more late night eating. I would say nothing heavy after 8 pm. If you get hungry eat some fruit or steamed veggies.

* When you start training like this, you need to make sure you are getting plenty of sleep.

I will be creating a live* feed, where I will be available for questioning and giving pointers on particular drills for conditioning and training. Leave your e-mail address if wish to participate.

Good Luck