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Weights workouts
Hi, I play Centre for a social team in Queensland Australia. We are currently in off season and although I am doing field work with a few members of the team, i dont have a lot of idea about what I should be doing in the gym. Currently Im just doing strength training focusing on the chest, arms, back and shoulders and legs. Is there any specific weights that I should be doing for my position that I can incorporate into my workout?
thanks
Tristo
thanks
Tristo
Views: 20
Replies to This Discussion
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Permalink Reply by LeCharles Bentley on -
Squat, lunges, Bench, Floor Bench, Power Cleans, Dead lift just to name a few
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Permalink Reply by Tristan Hill on -
thanks mate,
a lot of those exersizes im already doing as part of my training already.
appreciate it
Tristo
LeCharles Bentley said:Squat, lunges, Bench, Floor Bench, Power Cleans, Dead lift just to name a few
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Permalink Reply by Jimmy Lamour on -
Hi Tristo,
There are certain areas that you will need to be strong in to play your position well. First, you would assess your weak areas through a small battery of test. For instance, your shoulders might be internally rotated, anterior pelvic tilt, mobility issues, etc… Also, you have to determine what your goals are before you start a quality program. The most important muscles for your sport is the posterior chain or glutes, hamstrings, spinal erectors, and hip muscles. Nutrition, conditioning, flexibility, and mental preparedness have to also be addressed. Remember, it is the totality of the program that will yield the best results. If you have any further questions please email me at strengthchamber@gmail.com. Thanks.
Jimmy
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Permalink Reply by Casey Guild on -
Power cleans will help with explosion. I was also a big fan of running staidum steps. Squats are the king of all lifts, they train your entire body. Military press for the shoulders, very important for centers. Do lots of ab work. This will help strengthen you lower back and help avoid injuries, I suggest focusing more on incline press than the traditional bench. This just seems to be more of a natural motion when it comes to run and pass blocking. Dead lifts are a great lift as well. They train you back, shoulders, arms, legs well, basically you entire body. Only use as much weight as you can handle safely and always train with a spotter this will help you avoid training injuries. Remember good form is just as important if not more so than weight on the bar, These are not the glamours lifts but vital if you want to play the pivot. Good luck and always remember, big is beautiful.
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Permalink Reply by LeCharles Bentley on
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Well said Casey! I'm a big fan of incline bench.
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Permalink Reply by Matthew Graham on
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I've had a lot of success with a barbell workout. I started barely able to flat bench press 50kg and am now doing 5x5 at 60kg and constantly going up. Here's the program I've been using progressive overloading. Just keep adding 2.5 kg every session. If you stall on that weight, don't change it for that exercise
5x5 incline close grip bench press
3x5 hang clean
3x5 push press
2x5 dead lift
3x20 body weight squats with heels about 2" high. I can't do weighted squats due to equipment issues, these are great for getting that fast fire out
I've also been doing agility sprint work once a week before juniors training ( cone runs etc)
As someone else said. Good form is more important then high weights but try,and go as heavy as possible. Think power lifter, not body builder
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Permalink Reply by Troy Thompson on -
Squat is the #1 exercise to do for OLineman, a lot of people think lineman or just football players in general are just strong in the Upper Body but your real strength wether in run or pass blocking comes from you lower body. And there is not a single exercise that is better at creating power and strength in the lower body than Squat.
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Permalink Reply by Casey Guild on
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Thanks for this site LeCharles. I look forward to seeing it grow. Best of luck.
LeCharles Bentley said:Well said Casey! I'm a big fan of incline bench.
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Permalink Reply by Jimmy Lamour on
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The more I train football players the more I see that it is the totality of the program
that will create the best athletes. The ability to translate the general strength obtained in
the weight room is paramount. What good is a squat if you are not mobile or working on your
explosion via special exercises for your specific weaknesses? This is one of the reasons I don’t
agree with college strength coaches who have all these strength goals like 400 bench press or 500
squat. They can’t help you on the field.
Casey Guild said:Thanks for this site LeCharles. I look forward to seeing it grow. Best of luck.
LeCharles Bentley said:Well said Casey! I'm a big fan of incline bench.
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Permalink Reply by Troy Thompson on
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Squat definitely translates to the field, you are right you need mobile and explosive, but that is for when you use other parts of your program. Squat will give you the strength and power that you need on the field. The Mobile part comes from your footwork, agility, speed, and position drills. But when we are talking purely weight room there is no better exercise to develop lower body strength and power than the Squat. Because once you get to the defender, you have to deliver the blow, and knock him down before he knocks you down, and you can't do that without lower body strength and power.
Jimmy Lamour said:The more I train football players the more I see that it is the totality of the program
that will create the best athletes. The ability to translate the general strength obtained in
the weight room is paramount. What good is a squat if you are not mobile or working on your
explosion via special exercises for your specific weaknesses? This is one of the reasons I don’t
agree with college strength coaches who have all these strength goals like 400 bench press or 500
squat. They can’t help you on the field.
Casey Guild said:Thanks for this site LeCharles. I look forward to seeing it grow. Best of luck.
LeCharles Bentley said:Well said Casey! I'm a big fan of incline bench.
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Permalink Reply by Jimmy Lamour on
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I agree Troy. I am talking about the divide between weight room strength and on the field performance. What are your thougths on that?
Troy Thompson said:Squat definitely translates to the field, you are right you need mobile and explosive, but that is for when you use other parts of your program. Squat will give you the strength and power that you need on the field. The Mobile part comes from your footwork, agility, speed, and position drills. But when we are talking purely weight room there is no better exercise to develop lower body strength and power than the Squat. Because once you get to the defender, you have to deliver the blow, and knock him down before he knocks you down, and you can't do that without lower body strength and power.
Jimmy Lamour said:The more I train football players the more I see that it is the totality of the program
that will create the best athletes. The ability to translate the general strength obtained in
the weight room is paramount. What good is a squat if you are not mobile or working on your
explosion via special exercises for your specific weaknesses? This is one of the reasons I don’t
agree with college strength coaches who have all these strength goals like 400 bench press or 500
squat. They can’t help you on the field.
Casey Guild said:Thanks for this site LeCharles. I look forward to seeing it grow. Best of luck.
LeCharles Bentley said:Well said Casey! I'm a big fan of incline bench.
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Permalink Reply by Troy Thompson on
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I think you have to have a balanced program, I think you have to have the strength and power once you are on the field, but you have to be able to get to the opponent as well. You have to have strength training as well as speed, and agility training, and obviously lineman drills to improve your football skills. One actual exercise I love using to try and improve my on field strength is the Jammer Cage, because it simulates run blocking and finishing a block. It is really useful for almost every position. So the main thing you have to be strong and powerful and still quick and mobile, thats why you have to have a balanced program, but check out the jammer machine.
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