How to become a better WR.

Question
QUESTION: How you doing coach. My name is Jerry and I am playing WR for a semi pro team right now. My 40 time sucks its like a 4.8 but i have great football speed. i blow pass DB's all day. so if somebody needs a WR and they see that 4.8 on paper i might get passed up. but if they were 2 see me play they would know i should be running like a 4.5 or something. but anyway i run great routes the ref tells me every game i have above average hands and im great getting off the jam most times but my only problem is blocking. i know how its just that all the DB's that guard me are way bigger on they my height and cocky. so most times i just get tossed around. im 6'1 150. so i need some kind or workout 2 put on a couple pounds or build endurance. i don't know whats better. i would like to get faster too. because i think the key to my success is my youth. im 19 but every 1 that checks me is 24 and up. i just got out of high school i plan on playing semi pro to get me into a college i didn't go right into 1 because my grades sucked. but i wanna be good enough to start in college i still have all 4 years left. thanks in advance.

ANSWER: Dear Jerry:
If I were you I would check the rule book and make sure that playing semi pro football is not going to keep you from playing college football.

Also, if your grades are poor go to City College that way you can work on your grades and play football at the same time. If I were you I would hurry and check the rule book. I am not sure, I hope that I am wrong, but I think you might have just killed any chance you had of playing college football.

Get back to me and let me know what you find out.

Your friend, Coach Louis

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QUESTION: I checked they said ill be fine as long as they dont pay for anything. i bought my pads and im renting a helmet and all that. thats why we dont get paid to play. but if they were 2 pay anything for even one player the whole team loses their college eligibility. so i should be ok. but as for the grades. it shouldnt be the problem anymore for school because i took the GED test because i was behind in credits. im going to a JR college but its only lik a six month course. its to become a medical assistant. that way i can make money while im in college. so if the semi pro thing works out ill be able to go 2 a better school to become some kind of counselor because i like talking to people.
ANSWER: Dear Jerry:
If you are going to start on the College level you are going to have to improve your overall skills. You will need to improve your speed, conditioning, and strength. Let's start by getting you in shape.

REMEMBER ONLY A DOCTOR CAN TELL YOU IF THE PROGRAM YOU ARE STARTING IS TOO MUCH FOR YOU. You need to get your PARENTS, your COACH, and your DOCTOR involved.

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

2. 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 want to be quicker than everybody else and be able to run like a linebacker? Try basketball it will help you get into football shape. It will teach you how to run back, forth, and side to side without thinking about it. Basketball will also help your coordination, quickness, conditioning, and improve your foot work. This type of workout is especially good if you want to play half-back, defensive end, and or defensive back.

You also might want to add handball to your workout schedule. Just like in basketball, handball forces you to run back, forth, and side to side without having to think about it. You just react to the ball much like in football. Handball can be of great help, to a football player, for all the same reasons as basketball.

Try playing these two sports, as part of your routine workout, and you will get into fantastic football shape. You will also improve your coordination and reaction time. If you do not want to play basketball or handball try some running.

You want to be fresh in the fourth quarter when everybody else is exhausted. Start by running 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.

After a week or so, when you feel up to it, add a half a lap to your workout. Keep adding a half a lap, every week or so, until you reach 3 or four 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. And do not do all three work outs together. Just pick one and do it.

By the time you start football camp, you will be in the best shape of your life. TAKE IT SLOW. Do not push too hard and make sure that you get checked by a Doctor first.

DO NOT DO THIS WORK OUT IF YOU HAVE NOT BEEN WORKING OUT REGULARLY.THIS WORK OUT WILL CAUSE YOUR MUSCLES TO CRAMP UP FOR A MONTH IF YOUR BODY IS NOT READY FOR IT. I AM NOT KIDDING.   

You might want to give this workout a try.
Try doing Hundreds it is a muscle blaster to the max. The way to do hundreds is to lift 1/4 of what you normally would lift for 100-reps.

For example if you normally lift 200 pounds on the bench press you would cut that amount to 50 pound more or less. Your goal would be to bench press 50-pounds 100-times. Your first few reps will seem easy but before you get to a total of 100-reps your muscles will give out. Rest for only a minute or so and then continue from where you left off.

Lets say that you were only able to do 25-reps before your muscles gave out, then you would need another 75-reps to finish your workout.

You want to have a total of 100-reps.You do not want to count sets you only want to count reps. Do as many sets as it takes to reach a total of 100-reps.

You can only do hundreds on two major body groups at a time and never on the same day. Try this workout.

Do your chest workout on Mondays, Wednesdays, and Fridays only. On Tuesday and Thursday workout you back. Rest on Saturday and Sunday.

Do one exercise of 100-reps a day (only) and you are done with that muscle group for the day. NO MORE! You DO NOT WANT TO OVER DO IT.

This is a major wake up call for your chest, back, or what ever muscles you want to work on. You can do the same type of work out for your other body parts. For example, try working out your biceps and triceps together or quadriceps and calves. Do not do all these work outs in one day because it is too much for the body to recover from. You will need plenty of rest to go along with your workouts. Remember that your body needs to rest in order to build muscles. Your muscles grow when you give then time to recover.

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 body grows.

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

Your friend, Coach Louis


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QUESTION: when i do hundreds should i do biceps and triceps on the same day?
ANSWER: Dear Jerry:
Yes, workout your biceps and triceps together it will help then grow faster. If you are doing the workout right, your arms are going to feel like they are going to explode.

Remember your body needs time to recover from the workouts. Short (45-minute) naps during the day are great to help the body grow. And this is also the time, during which, your body grows.

Do not do this workout more than a month. Your body need time to rest. After about a month, you need to move on to another type of workout that way your body keeps growing.

Your friend, Coach Louis

PS. Remember your body does all its growing when it is at rest, not when you are working out so give it time to recover from the workouts.

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QUESTION: what are some back excerises? and i play games on saturday and sometimes sunday so wat days should i work out cuz i dont think its good 2 workout b4 a game or is it? we only have practice on tuesday and thursday.
ANSWER: Dear Jerry:
Pull-ups are a great back exercise. Remember to work your chest and back together it will help you grow faster.

Do not workout on game days. And be sure to rest the day before a game. You should do your workouts on Monday-Thursday. Remember your body needs time to recover from the workouts.

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

Your friend, Coach Louis

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QUESTION: ok when im working out my chest doing the hundreds should i do 50 bench presses and 50 incline presses or just 100 bench presses? cuz i hear if you dont do incline your chest will get hard on the bottom but soft on the top. wat da best way to work the whole thing.
ANSWER: Dear Jerry:
Just do regular bench presses. You are only going to do this workout for about a month or so and then move on. After a month, if you feel you need to work on your upper chest, go for it. Then you can do 100-inclines if you like.

Just remember that this is a major wake up call for your chest and back. You will need plenty of rest to go along with your workouts. Give your body time to recover and grow.

Your friend, Coach Louis

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QUESTION: whats a good idea of a good workout? im gone start monday. what about tricep and bicep hundreds and some pullups. 100 pull ups would be tough and they work arm muscles too so that makes it 10 times harder after the hundreds. so do that? if so thats on on monday and wednesday but what about tuesday and thursday?

Answer
Dear Jerry:
You only do your 100-reps workout on one muscle group at a time. You can blast your chest and back together and that is it. You must do your regular workout for the rest of your muscles.

Pull-ups.
You are not going to be able to do 100 pull-ups at one time. In fact, you are not going to be able to do 100 anything at one time. You do not want to count sets you only want to count reps. Do as many sets as it takes to reach a total of 100-reps

Rest for only a minute or so and then continue from where you left off. If you are unable to reach 100-reps total, because you just have nothing left for that workout, that day, that is okay. That means that you have pushed your muscles to the max and that you are on the right track.


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

Your friend, Coach Louis