Extreme Workout Regiment

[jrrogers]

Hello I am an 18 year old 3 sport athlete who just graduated from high school and getting ready to go to college. Although I know how to workout over the past four years I have just been using the workouts my football coach has been giving me. I am looking for a really good workout regiment that will consitantly help me grow muscle throughout my college career. If anyone could help me out with that it would be appreciated. If max's or anything are needed just let me know I'm willing to do anything to gain muscle. (I will probably have somewhere around 1 1/2 - 2 hours a day in between classes, work, and studying)

[kaptainkeezy04]

Read the sticky at the top of the section about Slingshot Training. I don't really like the diet advice he gives, but I think the training advice is spot on.

[reardbandit]

Your diet has a lot more to do with gaining quality muscle than necessarily your lifting. Plus, do you want a bodybuilder, fitness model, or powerlifter type physique? All these different gym rats have different goals, meal plans, and, therefore, different training structures. Find out what you want, then research the site

[jrrogers]

Well i've been an athlete my whole life, although I am not walking onto the football program this year I do believe I will after a year of hardcore training because its always worth a try when you have the speed and strength that I do. With that said if I decide against that I suppose I would go more for a fitness model? Bodybuilder would look extremely weird on my body type I think considering I am only 5'11". I understand my diet very well but I suppose it could use a little bit of help anyways. What would you suggest for a training structure?

[kaptainkeezy04]

Well i've been an athlete my whole life, although I am not walking onto the football program this year I do believe I will after a year of hardcore training because its always worth a try when you have the speed and strength that I do. With that said if I decide against that I suppose I would go more for a fitness model? Bodybuilder would look extremely weird on my body type I think considering I am only 5'11". I understand my diet very well but I suppose it could use a little bit of help anyways. What would you suggest for a training structure?

Ever hear of an 8x Mr. Olympia named Ronnie Coleman? He is shorter than you.

[jrrogers]

Ever hear of an 8x Mr. Olympia named Ronnie Coleman? He is shorter than you.

haha well you've got me there i suppose thats true. either way im just looking for a really good and hard workout

[anabolictonic]

haha yer most bodybuilders are actually shorter than you so i dunno what you meant by that.

As far as training goes, it depends what sport you end up trying to excel at, that will determine what sort of training you need to do.

[jrrogers]

haha yer most bodybuilders are actually shorter than you so i dunno what you meant by that.

As far as training goes, it depends what sport you end up trying to excel at, that will determine what sort of training you need to do.

well im a football player so i know a lot of powerlifting squating as usual thats what i always do but i want a good workout cycle that will help me gain that extra edge. i already run a 4.48 i just need to put on a decent amount of size in the next year

[kaptainkeezy04]

Nobody is going to lay out a workout plan for you, bro. You need to read the sticky's at the top of the workout and diet section, and you will be set.

[jrrogers]

Nobody is going to lay out a workout plan for you, bro. You need to read the sticky's at the top of the workout and diet section, and you will be set.

... obviously i figured that out once you told me to read the sticky i never asked for anything to be layed out for me lol thank you for the help though

[reardbandit]

Try plenty of dynamic movements as well as your heavy lifts. Hang cleans, snatches, etc. These are important as well. Also depends on what position you play and the type of scheme your team runs. Are you a run or pass blocking O-lineman? Does your team run the spread or a power running attack? Are you a speed or possesion receiver? etc.

[kaptainkeezy04]

... obviously i figured that out once you told me to read the sticky i never asked for anything to be layed out for me lol thank you for the help though

I think the best thing for speed is heavy squats with powerful bursts up. I didn't just come up with this on my own. I've heard others praise it as well. It really improved my, and my brother's, quickness off the mark. We play tennis, and after a few months of doing these, I was getting to balls I didn't even think I was going to touch, and my opponent's were always pissed, saying that I somehow always guessed right as to where they were going to hit the ball next, but the truth is that I was just so quick after doing these.

[jrrogers]

Try plenty of dynamic movements as well as your heavy lifts. Hang cleans, snatches, etc. These are important as well. Also depends on what position you play and the type of scheme your team runs. Are you a run or pass blocking O-lineman? Does your team run the spread or a power running attack? Are you a speed or possesion receiver? etc.

I'm a speed receiver currently running a 4.48 and jumping a 34 vert. I am trying to raise both of those along with overall strength for blocking and agility for quicker cuts

[jrrogers]

I think the best thing for speed is heavy squats with powerful bursts up. I didn't just come up with this on my own. I've heard others praise it as well. It really improved my, and my brother's, quickness off the mark. We play tennis, and after a few months of doing these, I was getting to balls I didn't even think I was going to touch, and my opponent's were always pissed, saying that I somehow always guessed right as to where they were going to hit the ball next, but the truth is that I was just so quick after doing these.

I can agree with that actually as my squat began to get higher and i would use a powerful burst up i did see my speed increase. Being only 160-165 lbs and squating 425 (give or take a few lbs) i suppose i could just keep squatting and powerlifting a ton

[reardbandit]

Yeah, keezy had a good point, and it looks like you are on the right track. IMO, though, the best way to increase speed and agility is on the track and field, not necessarily in the weight room, although it never hurts. Are you going to a big football program or a D1 school, or a smaller school/program? I would certainly recommend putting on some weight for those across the middle routes.

Judging by your size and speed, you probably split out a lot, not necessarily a middle of the field route runner. More size never hurts though, just be sure to hit the track plenty and eat like a man possessed so you can gain strength but not lose too much speed, if any

[jrrogers]

Yeah, keezy had a good point, and it looks like you are on the right track. IMO, though, the best way to increase speed and agility is on the track and field, not necessarily in the weight room, although it never hurts. Are you going to a big football program or a D1 school, or a smaller school/program? I would certainly recommend putting on some weight for those across the middle routes.

Judging by your size and speed, you probably split out a lot, not necessarily a middle of the field route runner. More size never hurts though, just be sure to hit the track plenty and eat like a man possessed so you can gain strength but not lose too much speed, if any

I'm going to Kansas State University which is in the Big 12. If you know anything about the big 12 you know they love to sling the ball everywhere around the field. They already have a starting receiver who is 5'7" 150 lbs but is fast as shit. im thinking after a year of putting size and more speed on i'll be ready to take on the linebackers in D1 football

[lovbyts]

Well i've been an athlete my whole life, although I am not walking onto the football program this year I do believe I will after a year of hardcore training because its always worth a try when you have the speed and strength that I do. With that said if I decide against that I suppose I would go more for a fitness model? Bodybuilder would look extremely weird on my body type I think considering I am only 5'11". I understand my diet very well but I suppose it could use a little bit of help anyways. What would you suggest for a training structure?

This is the first mistake most everyone makes and Ill BET you are also. You THINK you understand your diet. I'm sure from what you have learned/read you think you have.

Go to the diet section and start really learning how, what, when to eat.

[reardbandit]

You're going to K-State? Yeah, I know all about the Big 12 man. Did you see my location? Your S&C coaches should have some pretty jam up programs, and be able to give you much more personalized attention than we can here, for your diet and your training/rest cycles. Are you walking on or are you a scholarship athlete? That too makes a difference in how much attention the coaches will wanna give you. Best of luck, hope to see you catching passes and throwin' some nasty blocks downfield. I always show love to the Big 12.

[jrrogers]

This is the first mistake most everyone makes and Ill BET you are also. You THINK you understand your diet. I'm sure from what you have learned/read you think you have.

Go to the diet section and start really learning how, what, when to eat.

I can respect and appreciate the advice. I will look into it

[jrrogers]

You're going to K-State? Yeah, I know all about the Big 12 man. Did you see my location? Your S&C coaches should have some pretty jam up programs, and be able to give you much more personalized attention than we can here, for your diet and your training/rest cycles. Are you walking on or are you a scholarship athlete? That too makes a difference in how much attention the coaches will wanna give you. Best of luck, hope to see you catching passes and throwin' some nasty blocks downfield. I always show love to the Big 12.

Well I know this may sound like a mistake but im taking a year off and letting my body recover because i have had knee problems as of recent. But i dont want to lose speed and I hope to gain size and strength so they will see me as a premier athlete with the ability to do everything that they ask for. I will be walking on which is why I'm looking for advice here that can help me reach my goal in the next year to where I feel I have the ability to compete, although I already think i can.. i just want a little more size and strength plus 4.48 isn't THAT IMPRESSIVE... you know?

[Navy-boi-kai]

go to your library look up football strength porgrams they have one from Nebraska Cornjuskers they are considered the premier model of strength and athleitcs in football!! Its a very great book with rep charts and programs elxplain alot each position i owuld def suggest doing it. And your running I did track in high school 100-200 meter i did 400 and 400 relays. Do interval bro you will get fast!!! 3 days a week

[jrrogers]

go to your library look up football strength porgrams they have one from Nebraska Cornjuskers they are considered the premier model of strength and athleitcs in football!! Its a very great book with rep charts and programs elxplain alot each position i owuld def suggest doing it. And your running I did track in high school 100-200 meter i did 400 and 400 relays. Do interval bro you will get fast!!! 3 days a week

Thank you for the advice on the strength and training book. As for track I ran the 100 200 4x1 4x2 400 and 4x4 throughout my high school career. This year we got 3rd in the 4x1 due to a bad hand off 2nd in the 4x4 by .02 because a kid dove past our anchor (although that wouldnt have happened if the coaches had listened and put me as the anchor) and 10th in the 100 but no excuses for that one i just ran terribly. We also went to nike outdoor nationals for the 4x4 and placed 8th. So the track and speed training part I have down i just want to work more on the agility and explosive aspect i suppose.

[jrrogers]

So in the case of the diet is the actual one on that page they lay out the best you can get? Because i think i've seen a little better...