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Anaerobic training program for football running back

by (215)
Updated about 20 hours ago
Created November 14, 2013 at 11:31 PM

I have recently started my off season training for football and I seam to have a decent program, but I'm concerned about wether it's anaerobic to the extent that I'd like it to be. Right now I'm doing full body workouts every other day, consisting of 3 lower body compound exercises, along with 2 upper body compound exercises. All sets are 8-10 reps, and I usually do 6-7 sets of each exercise, so it's pretty standard. However, I have two concerns with this, one, even though I'm strengthening my legs and core, I'm not doing any actuall sprints, and I have no room in my home gym. I could go out to a public field and run sprints there, but I would probably have to make it part of the actuall workouts in order to get adequate rest, but running down to a park is no.1, aroebic, and two not exactly easy in the middle of an anaerobic workout. Two, i was wondering if this is anaerobic enough (usually takes 20-25 seconds to complete a set) to be an effective program for football, as football is completly anaerobic. Any answers?

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690 · November 17, 2013 at 1:38 AM

I hope you're getting enough sleep. When you awake in the morning you should be well rested.. otherwise you probably need more sleep. Adequate sleep is vital to repair, recovery and growth. In the years four years, that I grew 9"... I slept a LOT.

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215 · November 17, 2013 at 1:31 AM

It's an organized competitive league, but I think I'll do the workout because that's what I did today and I feel fine

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26172 · November 17, 2013 at 1:10 AM

If you play hockey competitvely, in a league, than take teh weekend off. If you play for fun with your friends, then do the workout after you play.

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215 · November 16, 2013 at 5:34 PM

I play hockey on Saturdays and Sundays, so should I just do hockey on the Saturday or do hockey and the workout that you recommend?

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690 · November 15, 2013 at 10:17 PM

@fredmull I recall... that's I searched for the post & reposted the info here.

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26172 · November 15, 2013 at 9:40 PM

agreed. I was a runner, I blew out my back before the first day of college and haven't run competitively since. But at 13... There's too much else out there. Focus on ensuring your body has the flexibility and hip mobility. That's the core of athletic capability...

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215 · November 15, 2013 at 8:53 PM

My parents are in no way pushing This at all

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1122 · November 15, 2013 at 5:54 PM

Said the same thing last week. If the parents are pushing this they should be eaten for dinner.

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690 · November 15, 2013 at 4:23 PM

@Hawkeyes52 . @CDones recommendations are the way to go. My son's football coach (actually a pro trainer) had him do work with a balance ball(?) to offset his large size & strength. ~240 / 5'10 at 16. Served him well, he's a super skier at 30.

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690 · November 15, 2013 at 4:15 PM

I'm right about his age...

I recalled a post about where he asked what he should be eating where he listed his age & size. I searched his profile for the post. At his age, he's building for the future. I don't know his potential or aspirations.

Is he going to be just a star HS athlete or can he / does he want to play in college? I was pretty much done after HS. I did some in college but real strengths & interests lay elsewhere.

Let's not "harvest the results" too soon.

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215 · November 15, 2013 at 1:29 PM

So what do you suggest I start doing

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26172 · November 15, 2013 at 1:40 PM

If BobK's demographics are right, than I agree with him 100%. At 13 years old, you should not be focusing on heavy weight lifting. You should be focusing on natural movements. I know you want to be a beast on the field, but the best football players are all-around athletes, not specialized football players.

For Example: Mike Vick was all-state in basketball. LeVar Arrington had as many basketball scholorship offers as football. Gates was a basketball player in college. RGIII was an internationally ranked hurdler. Tony Romo had offers to go pro as a golfer. Adriene Peterson, Colin Kapernick, and Russel Willson were all drafted in the MLB draft before deciding to play football.

And the list goes on. If I were your coach, I would have you on a body weight and plyometric training plan that focuses on hip mobility and explosiveness. I would also have you sprint two times a week, and do one sustained low-tempo cardio. It would look something like this:

Sunday: Rest, watch as much NFL as possible

Monday:

  • Deep Squats, Body Weight 3x25
  • Single Leg Bench Jumps, 3x15
  • Single Leg Pop Ups, 3x15
  • Single Leg Star Jumps, 3x25
  • Push Up Circuit 3x50
  • Pull Ups 3x15
  • Dips 3x20
  • Pedestal Planks, 3x60s

Tuesday

  • Warm Up, .5 miles
  • 8x100 yards, 15s rest
  • 20x20 yards, 10s rest
  • Back Pedal, 10x40 yards, 15s rest
  • Stadium Jumps, 3x50 stairs, 15s rest

Wednesday:

  • Spilt Squat Jumps, 3x15
  • Burpees, 3x25
  • 100 yard single leg skips, x3
  • 100 yard Spiderman Walk, x3
  • Pull Ups 3x15
  • Dips 3x20
  • Pedestal Planks, 3x60s

Thursday - rest

Friday - repeat Monday

Saturday - repeat Tuesday, watch as much NCAA football as possible.

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215 · November 16, 2013 at 5:34 PM

I play hockey on Saturdays and Sundays, so should I just do hockey on the Saturday or do hockey and the workout that you recommend?

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690 · November 15, 2013 at 4:15 PM

I'm right about his age...

I recalled a post about where he asked what he should be eating where he listed his age & size. I searched his profile for the post. At his age, he's building for the future. I don't know his potential or aspirations.

Is he going to be just a star HS athlete or can he / does he want to play in college? I was pretty much done after HS. I did some in college but real strengths & interests lay elsewhere.

Let's not "harvest the results" too soon.

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690 · November 15, 2013 at 5:05 AM

Let's not lose sight of the fact that Hawkeyes52 is 13 years old.

He's 5' 5" & 120.

Personally I think he's way over training for his age and potentially sacrificing his growth, health & future performance to maximize performance "today".

Just a SWAG here. I think he'd be better served building a body for tomorrow rather than today?

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215 · November 15, 2013 at 8:53 PM

My parents are in no way pushing This at all

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1122 · November 15, 2013 at 5:54 PM

Said the same thing last week. If the parents are pushing this they should be eaten for dinner.

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215 · November 15, 2013 at 1:29 PM

So what do you suggest I start doing

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1005 · November 15, 2013 at 2:37 AM

Maybe throw in some kettlebell swings and do it outside in the sun. Vitamin D + weight lifting + anaerobic workout all in one.

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