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?
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?
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
Thursday - rest
Friday - repeat Monday
Saturday - repeat Tuesday, watch as much NCAA football as possible.