Football lifts

Question
QUESTION: I am 5'11" and 300 pounds. I am currently in conditioning to try out for a college d2 team. I am trying out for lineman. My current work out plan is Bench, Incline, Decline, shoulder press,Curls and Tricept extension on mondays wednesdays and Fridays. Tuesdays and Thursdays i am doing Legg Press, Squats. I also run two miles every day. I want to loose some wieght but am concerned about how much i can loose and maintain the size i need to be a lineman. Is there anything else i can do to add to my conditioning program? What foods and When is the best time to eat after lifting to get the most out of it?

ANSWER: Dear Kenneth:
REMEMBER ONLY A DOCTOR CAN TELL YOU IF THE PROGRAM YOU ARE STARTING IS TOO MUCH FOR YOU. You need to get your DOCTOR involved.

TALK TO YOUR COACH HE IS THERE TO HELP YOU. HE WANTS YOU TO SUCCEED. HE CAN GET YOU STARTED ON THE RIGHT PROGRAM.

BEFORE YOU START ANY PROGRAM MAKE SURE YOU GET YOUR DOCTORS OKAY.

REMEMBER ONLY A DOCTOR CAN TELL YOU IF THE PROGRAM YOU ARE STARTING IS TOO MUCH FOR YOU. IT IS BETTER TO BE SAFE THAN TO BE SORRY!!!!!!!!!!

You weight around 300 pounds now right? What you want to do is get down to somewhere between 270-285 pounds. What you want to do is replace your body fat with muscle. This is the same system used by body builders who top the scales at 260-285 pounds and have only 1% -2% body fats. Here is how they do it.

(Workout)

If I were you I would add another mile or two to my workout. You want to be in better shape than the other guy right? You also want to be fresh in the fourth quarter when everybody else is exhausted right? What you need to do is run 3-4 miles a day but take it slow. Do not try to add 2 miles to your workout in one day. Start by adding, a 1/2 lap around the football field everyday. Be sure to sprint the last 100-yards of your run. This way you work on your wind sprints and long distance running at the same time. Keep adding a ?a lap, every week or so, until you reach 3 or 4 miles per workout. Only workout once a day, you do not want to over do it. You want to build your body up not use it up. Be sure to drink lots of water, you will need it.


(Eating)

Eat 4-6 SMALL MEALS a day. For example, let抯 say that for lunch (noontime) you like to eat a sub-way sandwich and a large soda. You would change that to half a sandwich and a glass of milk. Sometime around 3 PM you are going to get hungry again, that is okay, what you do is eat the other ?of the sandwich that you did not eat earlier that day with a glass of milk. You do the same thing with breakfast and dinner. You eat only ?a breakfast and ?a dinner at a time.

For example, you can eat ?a breakfast at 7 AM followed by the second ?around 9 or 10 AM.  You can also eat ?a dinner at 5:30 or 6:00 PM followed by the other ?no later than 8:30 PM. You can also eat fruit and vegetables, as a snack, throughout the day. Just do not get too crazy.

What this does is keeps your body from storing fat and forces it to use the fat, which has been stored, around your mid-section, for fuel. You want to lose weight but you do not want to lose muscle.



(Naps)

Short (45-minute) naps during the day are great to help the body grow. Drink lots of water, get lots of sleep, and do not over do it. Remember your body needs time to recover from the workouts. And this is also the time, during which, your builds muscle.

If you have any questions on how to do your workout just let me know. I will be more than happy to help you in any way I can.

Your friend, Coach Louis






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

QUESTION: I know from previous lifting that i will need to take periodic brakes from lifting, like a week every two months is this a good thing to do? Also is there a source where i can get drills so i wont be going into try outs with no knowledge of what to expect.

Answer
Dear Kenneth:
A week off every two months or so is a good thing. Remember your body needs time to recover from the workouts. And sometimes a week off can be just what the Doctor ordered.

If I were you I would take a week off from lifting but not from running. It is too hard to get back to running after a break. However, if your body is telling you that you need a rest you should take a rest.

If you want to know what to expect when you try out for college football, do what I did just ask the head football coach. It worked for me.

If you have any questions please let me know. I will be more than happy to help you in anyway I can.

Your friend, Coach Louis

PS. thank you for the high rating.