Lineback

Question
QUESTION: Hello. I play inside linebacker for my school team. I was a starter for offensive linemen. But i did not play any defense until the coach put me at linebacker because i was just a little small. During the off season i have lost weight. I was wondering if you could tell me a good workout to so I will hopefully be able to start and be better. Thank you.

ANSWER: Dear Sal,
Try playing some basketball it is a great sport and 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 linebacker, defensive end, and or defensive back.

You also might want to add handball to your workout schedule. Just like in basketball, handball teaches 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, on regular bases, and you will get into fantastic football shape. You will also improve your coordination, reaction time, as well as your linebacker technique. Let me know if you would like any tips on playing linebacker.


Your friend, Coach Louis


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

QUESTION: Also do you have any tips on strength training i am strong but i  need to get stronger since i am on the small side.
Thank you
ANSWER: Dear Sal,
DO NOT DO THIS WORK OUT IF YOU HAVE NOT BEEN IN A GYM WORKING OUT ON A REGULAR BASE. THIS WORK OUT WILL CAUSE YOUR MUSCLES TO CRAMP UP FOR A MONTH IF YOUR BODY IS NOT READY FOR IT.

You need to get your PARENTS, your COACH, and your DOCTOR involved.

1. GET YOUR PARENTS PERMISSION AND ASK FOR THEIR ADVICE. THEY CAN BE OF GREAT HELP TO YOU.

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

3. BEFORE YOU START ANY PROGRAM MAKE SURE YOU GET YOUR PARENTS PERMISSION AND 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 might want to give this work out 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. If you want some tips on how to play the position of linebacker please let me know.

Your friend, Coach Louis


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

QUESTION: Firstly i would like to say you have been very helpful but i was wondering if i should do any leg workouts and triceps at all.

Answer
Dear Sal,
Yes, you can do 100-reps for your legs and or your triceps. When you do 100-reps do the front and back of your body parts. For example, if you workout you chest with 100-reps, follow it up by working out you back next. Remember chest and back. Biceps and triceps...

This will help you grow faster. If you workout your biceps and triceps right, your arms will feel like they are going to explode. 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 just let me know. I will be more than happy to help you in any way I can. If you want some tips on how to play the position of linebacker please let me know.

Your friend, Coach Louis

PS I am sorry if I am taking long to get back to you. The other coach is on vacation and I am the only one answering all the football questions at this time.