Speed Training and Weight Loss

Question
I currently play semi-pro football.  I am a 6'3 to 6'4 340lb lineman.  I want to drop my weight down to 310 or 315 how is the best way/healthiest way for me to do this?  At the same time I want to build a 40 time comparable to some of the elite linemen in the NFL today, how can these goals be achieved in a timely manner.

Answer
Hello Dominique.

You came to the right person. I suggest going to 310 so you can develop your 40 yard dash time faster. Best and healthiest way is to do a couple basic things. Watch your diet and proper exercise. Weight loss is costing people big bucks over exercise program or diet which usually comes with supplements to burn fat. In the end, the supplements damage the body more than the fat did. BEFORE you start speed training I suggest you work on your fat burning. Eat less fat, lower your caloric intake and eat more protein, calcium and fruits/vegetables than loading on sugar and grains. On the other hand, get on the treadmill at the beginning and work on aerobic exercise. Aerobic exercise is the absolute opposite of speed, and can even over time, slow you down, we don't want to stick to this much as you have already matured physically and anything you do takes its effect on you. Which is why I reccomend doing A LITTLE speed work on days you are trying to burn fat. By little speed work, it can be just a couple sprints of 20m and a couple sets of ankling or quick leg drills. I suggest you get on the treadmill and end off with a 2-3 set sprints of 20m, then do a couple quick leg drill sets and you're done. Stay on it to your aerobic limits.

In addition to aerobic exercise, you may include your weight training on some days. Remember to lift heavy and fast!

INCREASE abdominal work. When starting your aerobic exercise period, you want to later on those days, work your abs hard. Do a large variety of ab exercises. Work hard enough by doing tons of crunches until you see stars. You want to then rest/stretch then go again. Burn a little abdominal fat and strengthen your core for the 40. You need the core strength to have the power over your 40m.

Again aerobic exercise should be increased until you see weight dropping to your liking.

Building your 40 requires acceleration and speed. Speed training is only speed when its 2-8 seconds during the sprint, full speed and power, explosive start, quick start, FULL RECOVERY in between sprints.

DO NOT DO any other exercise on that same day.

Also make sure to not do back to back speed days.

Plyometrics are key to develop your first 10-25m, work on single leg hops more, and include double leg hops.

Remember to work on your large leg muscles in the gym. Lift heavy enough to only complete 4-6 reps and all reps must be quick. One set only. When working on your quads, lift only up to 3 reps of the heavy enough weight. AVOID SQUATS just until you have reached 310 pounds. Squats have been found to add MORE mass onto your quads much more than other exericse. Don't do too much upper body lifting, focus on core.

Here is a example of what your speed training should be like until you have a satisfied 40m. Acceleration sessions which are speed, are better to be done up to 30m to better develop quick acceleration. make sure to fully rest in between.

Monday: speed, up to 50m sprint
Tuesday: weight room/lower body/plyometrics/core strength
wednesday: speed/acceleration, 5-30m sprints.
thursday: plyometrics, core strength
friday: acceleration, 10-40 yard sprints, include a 45-50 yard sprint at the end
Saturday: 36 hours after previous session: plyometrics, lower body strength
Sunday: rest/stretch

Make sure you are stretching 3 TIMES a day! Developing flexiblity can quickly increase your speed.

Do dynamic stretches before speed sessions and end with static stretching after the session.

Let me know if you need anything else.

best wishes,

Mike

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