Planning to be walk-on

Question
QUESTION: Hey,
I'm planning to walk on to the college I'm transferring to in a year and a half and i plan on walking on to their football team.
I'm 6 feet tall and weigh 225 and played high school ball for four years and was a 3 year starter at center and received all-region and all-county honors twice out of the three years.
Bench-280
Squat-420
Clean-235
40-4.9
I work out five days a week and have a full body workout going and seeing results.I would like to play linebacker or fullback, but i need help and tips on drills and advice on how to increase speed. and maybe some tips on position drills
Thanks a ton, Michael

ANSWER: Hi Michael.

well, just to start things off, you should not have the mentality that a COLLEGE football team will be a walk-on. It sounds like it will be easy for you, but nothing in life is a walk-on.

Anywho, It sounds like your the perfect size to play LB or a FB. I personally have alot of experience with speed drills. Im 6'3, 225 pounds. I used to be the big slow mammoth kinda guy, but ever since last summer when I  began training, I'm now FASTER then the full backs and everyone else on offense, except our running backs. and the funny part is, I play offensive tackle. anyhow, this is just proof that this stuff works.

so, to get things started, lets start off with the fact that, im sure you already know this, that if you want to increase speed, acceleration and power, DO NOT go and run 5km a day( just an example) this is the WORST thing you can possibly do. this building endurance, but not speed endurance, as in to be able to sprint for longer period of time, but to jog for longer periods of time.

If you want to increase speed, there are a few basic but EXTREMELY important and effective drills.

1.  run stairs: find a good set a stairs, possibly at your local football or hockey arena. there should be about 20-30 steps at least if you want to get a good workout.

try running 1 stair at a time, 15 times, then 2 stairs at a time 10 times, then if your able, go for 3 at a time for 5. then go back down to 1 stair for 10 as a cool down. these are all done without a break, although you can break after you finish one set( 1x 15 stairs, 2x10, 3x5) etc..

If you'd like a good stair workout, please ask.

2. Sprints.

Do 50-100 m sprints. do a set of 10, taking a 20 sec rest after each one.

3. Pylometrics.

an example of pylometrics would be taking a box that you can stand on, or using stairs. Jump, using both feet, on top of the box, and back down. then back up. etc. building strong leg and hip flexor power.

4. suicides.

these are fast pace, sprinting suicides. should be done as fast as possible.

5. do anything that increases your bodily( mostly lower, things and hip flexor) reflexes.

6. Your hip flexor is where all your speed and acceleration comes from. do any exercises that can help strengthen it.

I dont have a lot of time at the moment, so I had to speed-type this, if you have any more questions or are looking for more clarification, please comment.

thanks.



---------- FOLLOW-UP ----------

QUESTION: I understand completely that walling on to a college football team is no walk-on, but i just want to show everybody that it is possible.
But everything that you have said I've heard works so i do believe you, but i also have a question what do colleges do to their players to get them so big so quickly, is it just straight working out and protein b/c thats what i do now and just have always wondered and if you have any suggestions on position drill that would be greatly appreciated.
Thanks, Micahel

Answer
okay good. adn yes it is more then possible. and if people tell you its not, show em!

Well college guys and other pro football players bulk up incredibly fast for a few reasons. you can too. just follow these steps:

1. good, strong solid workout routine. As a football player, you want to do exercises that work on all of these :

a. hip flexor
b. Thighs
c. Core
d. Chest
e. Abs
f. tricep
g. Shoulders.

of course any exercise is good for you, and you should add other exercises for different muscle groups, after you've done these ones.

A few major workout tips that you MUST follow if you want to workout efficently and see results:

-you cannot workout for more then 47 minutes. I thought busting my ass for 2-3 hours in the gym would make a huge difference, but it turns out its actually WORSE. It causes your muscles too stop breaking down and begin repairing while your working out, so when your body stops breaking down your muscle and begins repairs, you may aswell stop working out right then and there. It basically has no effect except burning cals, but you want to bulk up, not lose weight. so try to keep your workouts quick and efficient, and finish up within 45 minutes.

- leave yourself at least 2-3 days of rest. the only time your muscles get bigger and stronger is when your resting. if you workout everday, your not going anywhere. you have to rest for your muscles to grow.

2. make sure you have a high calorie, high vitamins and nutrients, make sure your hydrated constantly, and most of all... consume protein! you should be consuming one gram of protein per 1 pound of your body weight. so if you weigh 50 pounds, you want to take in 75 grams of protein. since your 225, your lookin at about 260 grams of protein. now be warned, your body can only handle 30 grams or so at a time, so make sure you consume all that protein throughout the day, not all at once. a good way to start would be to have:

1. protein shake in the morning, with eggs for breakfast.
2. steak for lunch
3. tuna for snack
4. another protein shake after workout
5. brocoli and other vitamin rich and protein rich veggies.
6. glass of milk and water with all meals.

you also want to eat 6-8 small meals a day. this keeps your metabolism revving and burning. this burns cals, but its ok because this keeps you from overeating and gaining unhealthy fat instead good fat and muscle tissue.

so the key to bulking is( from the above)

1. have a good solid workout routine while following the rules from above
2. a good diet( follwing the above)
3. REST. you have to sleep and have days off from the gym.
4. keep your self hydrated and in good health.

that should about cover it. there are thousands of different types of protein shakes/drinks, protein bars, and endurance drinks. these help TREMENDOUSLY with bulking up. the best sources of protein and vital muscle building vitamins and elements.

I hope this helps, and im sorry, i dont have any football drills for LB. Im only in gr.9, and just finished my first season of football ever. I love the game, and am looking forward to playing in higher leagues, I've never played before this year and was starting OT and DT. aswell, ive been assigned to my city's gr.10-11 team.

good luck.
now this is just the protein side of your meal, make sure you add veggies and fruit!