Football training

[just2fly]

Hey tribe!

Im going to try and make this as short as possible.

I am trying to get back in shape for football. I just wanted to know if anybody could make a training program for me or if you know of any programs avalible to help me out. Any advice will be appricated greatly!

Thanks!

[just2fly]

Ill take that as a no :( .

[Connie Brown]

Awww, sorry! we had some excitement these last two days.

A bit more info please:

- what kind of time do you have
- what else are you doing physically (work, play, sports)
- any injuries or issues
- what do you mean when you say "in shape" are you a running back or a lineman LOL
- what equipment do you have, what do you like

[StuMcD]

Ill take that as a no :( .

Hi Just,

You will find on this board that a one sentence question often gets a one sentence answer or no answer at all. :)

Longer posts that actually ask specific questions and supply the information needed for folks to make informed answers are more likely to be answered quickly and more usefully for you.

You should also remember that this is an international board. There are people here for whom "Football" is soccer, or Australian Rules, or Gaelic, or Rugby League, or Rugby Union or Gridiron etc etc etc.

Each of these sports have unique athletic requirements. Nobody knows enough about your specific requirements to actually inform your choices. Nobody is put "in a box" here in the RMAX tribe. Each individual is different and each individual needs different types and levels of physical culture in order to attain their goals.

Tell the good people here everything you can about yourself, your goals, your current condition, any injuries you have. You would be surprised at the level of detail that can be useful.
Cheers,
Stu.

[just2fly]

Hey connie, and stu!

Iam sorry about that. I used to post on a forum that liked to keep things short and they always said that I type to much. But now I can type all I want yayyy!! :lol:

Alright about me and my goals.

Iam trying to get back in shape for american football. My current physical status not good. Iam out of shape badly. I played american football for 4 years, and I have been out of football for 4 years. The reason why I had stop playing in the first place was do to a foot injury. The injury wasnt caused by playing football, but goofing around. My foot is fully healed now. But that was just for 1 year. The other 3 years I just got lazy and havnt gone back scense.

Iam 15 I would say Iam about 5'11'' weight Im at 240 I just weighed myself, and I have just ate dinner so that might of added a few pounds. So as you can tell by my weight Iam fat. I was a running back when I was playing, so I would say Iam trying to go for running back again but if not that, defense of line like I played 1 year.

Right now I have access to the mod.1 by scrapper. I was going to try only bodyweight exersies to see how that works. I tried it out for like 2 or maybe 3 weeks with a diet and I was seeing results and other people noticed to. But then if you read my post in the warrior wellness forum I had like a bicep/foarem type strain. That left me not working out for like 3 or maybe 4 weeks. I kind of gained some weight back, by then the strain was gone, But then valentines day came around and so did the sweets, so you can say that I probley gained all that weight back.

I dont have any rmax tapes just good old scrappers tape. But Iam going to get some tapes soon though.

You can say I have all the time in the world to workout. And what am I doing physically right now. If you call playing ps2 and typing all the time is working out then my fingers and hand are very, very strong.

My goal weight is to get down as much as possible while getting stronger. And also getting that ripped look :D .

Well that about pretty much explains it. And if you all need anymore info please let me know.

Iam hoping that you all can help me out on my quest to getting to where I need to be. And if this helps any. I live in columbus ohio.

[Connie Brown]

Okay then Mark.

I can help you with the food part, which is the real cause of the start-and-quit syndrome anyway if you ask me. I am reading between the lines and picking up "sugar sensitive" from the mention of easy weight gain and sweets. If you are 15, do you fix your own food, or do you want to bring your folks into this project for the food part?

do you want to start mod.1 again, or do something like Crossfit? We have some great Crossfit practitioners here.

Are you still doing WW every day?

If you want to go for it, you can start with daily personal practice blogs and here we go.

You can do this!!!!

[Bill Ripley]

Mark,

Ethan Reeve is the S&C coach at Wake Forest U. in NC. He frequently posts the workouts that he puts the football them through on Dragon Doors forum. Go there and do a user search for his name.

Bill

[just2fly]

Hey connie, and bill

(Connie) Yea I think you are right Iam thinking that is the real cause too. For some reason when I eat sweets I do seem to gain weight faster.

Well about fixing my food, I can fix my own food, but I think I would rather have my folks do it for me :lol: .

Sure I would love to start mod.1 again. But I was hoping someone could make like my workout for mod.1 more towards football training. As to crossfit. I really dont know much about them. What exactly is the program about.

Well actually I dont have warrior wellness. I dont have the money for it. But hey if someone is willing to sell me theres for a good price ill be more the willing to pay for it.

Sure I can try the daily practice blogs. But it is coming up on the weekend and I wont be here this weekend on my computer. Do you think we could start on monday?

(Bill) I dont know much about the dragon doors fourms. I dont even know the website. But I would be more then happy to check it out.

[Coach Flanagan]

www.dragondoor.com
Why not write down your training journal by hand and then when you get internet access, post it on the practice blog then? Its easy to downplay the importance of keeping track of your training sessions, but you'll soon see that it pays off considerably. good luck man.

-Sean Flanagan

[Coach Jones]

Mark,

If Connie is going to help you with your diet, take what she says to heart. Your diet is crucial. If your parents are willing to help you (and that means REALLY help you) great. If not...then you're on your own brother.

If you've got access to Scrapper's Mod 1, use it. It's good stuff and what you need right now is to get mobile, get moving. There are tons of programs out there for football but you need to focus on getting "ready" to start training for football. Getting in shape to get in shape, if you know what I mean.

Other than that, take your playstation and stick it up in the closet. Nothing will suck time away faster than that thing. I know...i'm an old school video game addict from way back. I'm not saying to burn it, just put it somewhere else and budget how much time you get to play it. I go with one day per week. My day of rest :lol:

Also - keep your eye on the prize; what you want and what your goals are. Everything you do produces a result. What, when, how, and why you eat all play a major role. Listen to Connie and you'll be well on your way.

Good luck,

[Connie Brown]

Well about fixing my food, I can fix my own food, but I think I would rather have my folks do it for me :lol: .
:lol: You and me both. but I am on my own and that means.. for my own darn food too.


Sure I would love to start mod.1 again. But I was hoping someone could make like my workout for mod.1 more towards football training. As to crossfit. I really dont know much about them. What exactly is the program about.
oh forget crossfit, that was just an idea. It's much more important for you to get started and get consistent , say with a 3-week mod.1 program, while you do some readin' about a program for football.

I went to dragondoor.com, Strength and Fitness forum, did a "forum search" on "Ethan Reeve Football" and there are a TON of posts, for college guys who are at fightin weight, while you are a HS guy coming back from injury.... if it were me I'd treat it as great workouts to read and get educated about , while you do a GPP (general physical preparedness) program from the mod.1 you already have.

I did find this really cool quote:


Our philosophy is to get all of our big guys to be athletic like our speed guys. So, they will do all agilities, speed work , bleachers, and sled work alike. Also, we want all of our speed guys to get strong like our big guys. Then everyone improves. ...

Jack, everything we do is to develop athleticism within each and every athlete. Football players are no different.

We will do some lifts and phases to develop size but from my expereience we will never be big and strong enough to overpower our opponents at this level of play. So, we must balance size, strength, power, agility, conditioning, speed, and mental toughness to optimze our athletes' potential and give them a chance for success at this level in competition.
Isn't that neat? that says you can work on athleticism and you will lose NOTHING in your quest for football greatness.


Well actually I dont have Warrior Wellness. I dont have the money for it. But hey if someone is willing to sell me theres for a good price ill be more the willing to pay for it.
Warrior Wellness is a must-have, one way or another.

think "investing" in your fabulous physique-to-come. The beginner level VHS tape is only 19.95.
Cost of a couple of movie nights or a music CD. okay a double CD. Or, 4 giant starbucks drinks.

WW Beginner tape (http://www.amerross.com/merchant.mv?Screen=PROD&Store_Code=RMAAC&Product_Code=WWBP&Category_Code=V)


Sure I can try the daily practice blogs. But it is coming up on the weekend and I wont be here this weekend on my computer. Do you think we could start on monday?
Sure. I suggest starting a paper log every day that you can then just put into the blog on the net. Logging every day will give you SOOOO much info about what works for you.

If you really want to have fun, log your breakfasts Sat, Sun, and Monday, and tell me this.

- how long after waking up, did you have breakfast
- how much protein, and what kind was it
- what else with breakfast - any carbs?

Just those 3 days.

[just2fly]

Hey sean, coach jones, and connie!

(Sean) I took a look at the dragon door website. Wow who is this guy pavel. It looks to me like he might have some good videos out. Good I idea I dont like to keep jornals for some reason, but I guess I will have to if I want to get into shape :D . And when you say post it in the practice blog. Do you mean just keep posting my progress here, or is the somewhere else Iam suposed to put this stuff down on?

(Coach jones) Belive me coach Iam going to take this diet to heart just like Iam going to take my workouts to heart. I dont think you know how badly I want to get back on that field. I miss it man it just killing me. Well Iam hoping that my parents will take this as seriously as Iam taking it. If not then well like you said Iam on my own.

You are right scrappers mod.1 is a killer workout. Iam doing the workout #1 and its hard as heck for me to do. I can see there are alot of football programs out there but I mean I just cant choose out of them. They all basicaly say the same thing, that there program is the best out there. Maybe you could recommend me to a football program that you think is worth it. And I do know what you mean by getting in shape to get in shape. Means your getting in shape to get in shape :lol: . No seriuosly I do know what you mean.

See the putting the game up is going to be hard for me, but if it will help me out on my quest to get back on the field then so be it. But hey they got internet for the games now it that makes the game that much harder to put up.

Belive me Iam going to follow connies advice.

Last but not least the O MIGHTY Connie!

Well you not necessarly on you own. You have a boyfriend, husband or something dont you. If not you can come my way ill be sure to take care of you :wink: .

A three week mod.1 program. So do you mean just keep doing the mod.1 for 3 weeks and then post my progress? And then after the 3 weeks go to something else. Well just like I asked Coach jones about a good football program, maybe you might have a good suggestion to.

i had read up on Ethen Reeve's training in the dragon fourm. But it seems like most of his workout concests on weight training. And well I dont have access to all those diffrent weights thats why I had got scrappers wrokout. And plus I dont know how to do all the lifts and stuff he is talking about.

Yea I thought his philosophy was cool too. I really liked the part where he says about the big guys being athletic like the speed guys, and the speed guys getting stronge like the big guys.

Yea you can say it is a good investment. You could of said that its just like a cost of a used video game. Oh wait a minute never mind then I would of really been thinking about not investing :D .

So with this log thing I think Iam going to have a little trouble with this. Because I dont know abou counting all the carbs and protein, and things like that. And actualy I dont even eat breakfast that much. I wake up so late in the after noon most of the time, and its dinner time. But I will have to change that scheduale. But again the whole counting carbs and stuff like that is going to be a problem.

Well I think that about covered everything. And just one question. When I start to workout again which is monday. How many days a week should I workout. How many times a day, and what time of the day should I workout.

Thanks everyone for your help. I really do appricate this.

[Connie Brown]

okay one more round, I don't want to throw too much at you...


when you say post it in the practice blog. Do you mean just keep posting my progress here, or is the somewhere else Iam suposed to put this stuff down on?
There is a whole nother section just for daily practice blogs. If you go to the main forum, scroll down until you find "CST Daily Personal Practice Blogs." Then you go there, say "post new topic," make up a cool name for your own log, and then that's where you post your stuff.

On not liking logs: check out how many successful athletes just take notes on what they did. That's all it is. So you can look back over a week or two and see what you did and how it's going. It's only hard until it gets to be a habit. then it's easy.


You are right scrappers mod.1 is a killer workout. Iam doing the workout #1 and its hard as heck for me to do.
On a scale of 1 to 10, where 1 is super-easy and 10 is impossible, where are those workouts for you?


See the putting the game up is going to be hard for me, but if it will help me out on my quest to get back on the field then so be it. But hey they got internet for the games now it that makes the game that much harder to put up.
I totally agree with Brandon that those things will suck up all your training time. Believe it or not, it's all connected - the sweets, the screen time, the inactivity. But you can decide for you whether the cold-turkey way of putting it in the closet is best, or if it works best to cut down to a fixed time per day (but if you are like me, it's hard to just stop - I think I went 7 hours on a gameboy tetris once) ...

Really I almost think it is easier to think of ADDING IN new fun stuff instead of ps, rather than just "taking away."


O MIGHTY Connie!
Love your attitude Mark :lol: :lol:


Well you not necessarly on you own. You have a boyfriend, husband or something dont you. If not you can come my way ill be sure to take care of you :wink:
Oh all right you caught me... I will stop whining about having to do my own food, I do have helpers. but it still comes down to me. My helpers sometimes just want pizza :lol: :lol:


So do you mean just keep doing the mod.1 for 3 weeks and then post my progress? And then after the 3 weeks go to something else.
yup. Coach Jones will have a better idea of where you are after we do the 3 weeks.


Yea you can say it is a good investment. You could of said that its just like a cost of a used video game.
doh! good one - next time I get a ps junkie that's what I'll say,
mwha ha ha


So with this log thing I think Iam going to have a little trouble with this. Because I dont know abou counting all the carbs and protein... the whole counting carbs and stuff like that is going to be a problem.
First lesson, grasshopper. It is a fun training game, a challenge - no fair framing it as a "problem" because being a beginner is not having a problem. the very idea! .

I bet you have never learned about food that supports athletics. Why would you know any of that stuff? no one knows it without learning somewhere along the line.

AND - that is why fixing your diet takes a while and is best done step-by-step. There is a lot to learn.

And first you learn, how much protein and carb is good for you. And then you learn, what food gives you that. And also, timing of meals.

This is plenty to work on for a week.

I will give you a start about the protein. This is from DesMaison's programs for sugar sensitive people.

For a teenage boy doing athletics, take your bodyweight and divide it by 6. That gives you the amount of protein you need at every meal, for 3 meals. To start with anyway. Basically that's .5 gram of protein per pound of bodyweight.

I suspect you will also need snacks but let's just look at breakfast. Or your first meal whenever that is. That's where we start.

So, 240 divided by 6, is 40 grams. That means 40 grams of protein for breakfast.

Next, you read the label on your breakfast food and figure out how many grams of protein it is. If it's oatmeal, it's on the box. If it's pop tarts, it's on the box (rotsa ruck on that one :lol:) If it's eggs, there are 6 grams of protein per egg. Or it's like a 6-ounce burger. What you need to do is figure out what protein is in the food you like, and how you are going to get enough.

It is okay not to know at first. We will show you how to find out your sources of protein.


How many days a week should I workout. How many times a day, and what time of the day should I workout.
What does Scrapper's program say? I don't know it, unfortunately.

[imported_siameeser]

Hi Mark,

Just a thought - if you like scrapper's programs, you might look into Crossfit. There are many folks participating in that program from different sports/disciplines with great success. Each day the program is different from the day before, it's written out for you and it's free. The forum there (just as it is here) is full of very helpful and knowledgable people.

www.crossfit.com

[Connie Brown]

There you go Mark. If you want something more specific and with people to ask, and that builds athleticism, here's Kelly offering help with Crossfit. Might be a nice way to go.

Also they will teach you how to do any of the things if you've never done them or don't have the equipment (like if you don't have KBs or something).

right Kelly?

[imported_siameeser]

Mark,

I would be happy to help however I can! There is a great Crossfit FAQ page in addition to forum to help you with substitutions for equipment or exercises if needed. There is also a useful list on the main page with both videos and slideshows of many of the exercises Crossfit often prescribes.

[just2fly]

Hey connie, and siamesser!

Hey well what do you know. I guess I wasnt coming back monday, by sunday night :lol: .

(Connie)

Well Iam going to start working out again tomorrow morning (monday). On the scale from 1 to 10. How about this Iam going to tell you the workout I do on scrapper's mod.1 which is workout #1.

push-up pyramid from 1 to 12 then from 12 back down to 1. What you do is do 1 push-up get up rest for about 10 seconds. Get back down and do 2 then 10 seconds rest then 3 then ten seconds rest ect ect. The when you get to 12 you bring the count back down to 1. I can get up to 5 on the push-up pyramid.

Then there is bicep push-ups. I can get up to 2 on that. My arms already be wasted after the push-up pyramid.

Then there is pull-ups. I dont have a pull up bar so I skip that section.

Then dips. 4 sets of 10. I can do 2 sets of that.

Then there is shootfighting/hindu squats and boot strappers. 4 sets of each. Right after you done with the first set of shootfighter/hindu squats go to doing the bootstrappers then back to shootfighter/hindu squats. I can do half a set of shootfighter/hindu squats, and 1 set of bootstrappers.

Then blecher lunges. I belive its 4 sets of 15 each leg. I can do 1 set each leg.

Then crunches and side crunches. 20 of each. I just do half

sit and tucks. 10 I do half.

v-ups 10 I do half.

flutter kicks 25. I do half.

6-inch crunches 10. I do half.

So that pretty much sums up my workout. Amd oh yea I do a fast pace walk before and after thw workout. for 1 lap each time.

Well when it comes down to the ps2 Iam a fanatic. But if its going to get in the way of trying to get my butt back in shape. Well I dont think its going to happen :lol: . No Iam just kidding I can put my ps2 up for awhile.

The lesson on the protein helped, thanks. Looking forward to getting some more healthy tips from you.

Well this proves how much I look at things. In the book you get with scrappers program. Its says it is good to at least workout 3 times a week. Thats what I been doing so I guess I have been doing good. Monday, wensday, and friday are my workout days.

When you say kb's do you mean kettle bells or something like that.

But sense I can see you are trying to get rid of me and ship me off to crossfit :evil:. I......dont....want....your...help..anymore..waaaa aa :cry:. I....willl....all....ways...r.e.m.e.m.b.e....r.... you waaaaaaa :cry:. No Iam just kidding around I know your just trying to help me out :D.


(siamesser)

I just checked out crossfit and to me it seems like a very good site. Iam going to be posting on that forum with the same name as here. I cant wait to get started posting on that forum to see what kind of help Iam getting. Or are you suposed to be training me siamesser? If so thanks cant wait to get started.

[Connie Brown]

Hey well what do you know. I guess I wasnt coming back monday, by sunday night :lol: .
how neat, glad to see you


So that pretty much sums up my workout. Amd oh yea I do a fast pace walk before and after thw workout. for 1 lap each time
that looks great, Mark. really.


I can put my ps2 up for awhile.
yup, your fitness sessions first. Think how great you feel afterward.


The lesson on the protein helped, thanks. Looking forward to getting some more healthy tips from you.
so how were your breakfasts? :)


Its says it is good to at least workout 3 times a week. Thats what I been doing so I guess I have been doing good. Monday, wensday, and friday are my workout days.
good stuff. I thought Scrapper might have a suggested schedule.


But sense I can see you are trying to get rid of me and ship me off to crossfit :evil:. I......dont....want....your...help..anymore..waaaa aa :cry:. I....willl....all....ways...r.e.m.e.m.b.e....r.... you waaaaaaa :cry:. No Iam just kidding around I know your just trying to help me out :D.
yes please don't leave here too! Not trying to ship you off!! It's just that I thought you wanted real specific bodyweight GPP (general physical preparedness) and crossfit's a good site for that. You are ALWAYS welcome here. Myself, I know more about CST than football training anyway.

Never played it. but it looks like a blast. You just launch yourself into those piles of guys don't you. When I was your age they didn't have sports like that for girls. Outta my way with a field hockey stick though :twisted:

[JasonE]

Mark -

At this stage, you basically need to develop 3 good habits that will serve you well in all your future training:

1. Eat right.

2. Train consistently with a plan.

3. Record your progress as you go.

Since you are out of shape and don't have a lot of resources to work with, we're giving you suggestions about how to get started with what you have and where to look for more information that you might find useful. There's a LOT of places to get information, but going to the best ones will save you some time and frustration.

While you are getting in the habit of doing Scrapper's Mod 1 about 2-4x weekly, you can start educating yourself about what to do as you get further into good condition. The Mod 1 program is intense, and being able to do the whole thing at Scrapper's pace is a respectable goal for establishing a solid base of general fitness. Get yourself a pullup bar and you can make it a goal to do the whole thing by the end of the school year. You will then have the summer to work on stuff more specific to football.

As you progress, also talk to the football coaches at your school and let them know what you are doing. Ask them what else you may wish to do over the summer, and I'm sure they'll give you some pointers.

[Cam]

Mark,

I'm excited for you to begin your journey. The advice you are receiving is right on target. As Jason has noted, it might be valuable for you to begin thinking beyond your base level general physical preparedness. I played nose guard/defensive end in college and would be glad to offer more specific advice as you continue to progress.

Best of luck to you,
Cam

[just2fly]

Hey everyone!

Iam back and back with good news! But also have a little concern about something.

First I didnt want to post a new topic for this. I thought it might be ok to just add on to this one.

But right now Iam currently in training camp to get ready for the football season that is coming up. And on the first day we where doing a timed 40 yard dash to see how fast we where the first day. Well I ran my first 40 and thought I did pretty good. But then on the second 40 somthing bad happened.

See there is this slop in the hill where we pratice expecaialy on the left side. I ran my first 40 on the right side thats why I was ok, but then I had to run it on the left side. Well when I ran this time I just so happened to hit right where the hill slopped and well lets just say it wasnt a nice experience.

When I had hit right at the point where it slopped down, my left foot seemed like it was straight but then my shins went outwords it felt like. And it hurted. My dad even said what happened to me because, he said I as running kinda werid. Well then I thought it wasnt a bigge so I just went on to the other time pro agililty drill we had to do. Well this is where it got bad. I had to run to on side and touch the rope and then go to the other side and touch the other rope and then sprint to the other side.

Well I went to on side and touched the jump rope, but on this side I had to stop and povit off my right leg ok not that much of a bigge, but then on the other side I had to stop and povit on my left leg. Well when I tried my shins just gave out on me. It hurted like a S.O.B. And I had slipped and fell. And one of the coaches was like yea he's hurt. So after that i had stood out the rest of the practice to get this healed up.

Well so far it seems to be doing alot better. But it still bother's me when I put weight on it. Like when I run I can feel it but when I walk its ok. So it shouldnt be that bad.

I am going to go see a doctor about this monday to she if everything is alright with it. But in the mean time I was wondering if the is anything I can do to try and help get it better. i have warrior wellness, so if there is anything in there that would help me which one of the exersises should I be working on to help this out.

But ok off with the bad news and in with the good news now. I did ask one of the coaches if he could work with me one on one in the weight room and he said yea he would. We do the weight training tuesday through friday. But there is something bothering me. I have heard from alot of people that weight training is bad ect ect. So I thought I would just try bodyweight training. But then everybody is saying that just doing bodyweight training for football is not a good idea. So Iam confused a bit. I was wondering if it would be a good idea to combine weight training and bodyweight training. I mean will bodyweight training.

I mean will bodyweight training have any benifits at all in the sport of football. See the thing is, is that I have never really weight trained before. I would just do the drills that we do in practice which is basically just using your own bodyweight, and I was doing really good when I was just doing that. But now Iam a little concern if weight training will slow me down, and just make me worse. I dont know if it will up my game in football as I have never really weight trained before.

Is this something I should be worried about.

So ok to make this short this is what Iam asking. First is the any exersies to help my shin. Should I combine weight training with bodyweight training. I was hoping to do the bodyweight training over the weekend when I dont have to weight train. And is weight training really bad, and should I stop doing it.

Thanks everyone and it feels good to be back posting again.

[just2fly]

So no response?

[Scott Sonnon]

Mark,

You said you were going to the doctor yesterday, but didn't post anything regarding the visit. What did she say? I'm assuming you're a minor, is that correct? How and how long have you currently been training in CST?

[JasonE]

Mark -

We need to know what the doctor said before making any recommendations. Until we know the status of your injury, the most we can suggest is that you lay off strength training for the legs and focus on rehab.

If you can walk okay, Warrior Wellness is probably safe to do, but please go slowly and use a support when balancing on your left leg.

[just2fly]

Hey everyone sorry for the long delay.

Well when I had went to the doctors about my calf. I know I said shins at first but it feels like its right in the middle of my calf and shin. But he said it wasnt server because I was walking on it just fine. And that I just might have bruised it. He told me to start taking advil 3 times a day, and to just start walking on it. And then after awhile build up to a jog. He then said that it should have plenty of time to heal intill football season starts.


So everything should just be fine nothing server. So any advice from my fellow forum members to maybe help this heal up better.

[just2fly]

Oh yea just to be a little more specific. The pain comes from the outter calf mucsle on my left leg. Like if you where to flex your calf the pain would be right in the middle where you have your calf mucsle and your shin.

I hope that made things alot more clearer.

[just2fly]

Yea so ummm.... anyone?

[JasonE]

Mark -

Sounds like you're doing fairly well. How is the discomfort now?

If you take time to work your ankles and knees (both sides, not just the injured one) through a full range of motion for a few minutes every day and before any intense exercise, you will recuperate faster and help prevent a reinjury. I recommend starting with working those joints in circles, preferably in both directions. If you want to try the same thing with other joints, go right ahead.

Bodyweight conditioning is fantastic for cardio and strength endurance, and you can get into awesome shape for football. However, resistance training offers some unique benefits that can be very difficult to achieve in the same time with only bodyweight exercises. I'm not a big fan of traditional weights but they are a staple of most footbal programs. If you decide to use any resistance training, get coached on how to do each movement correctly so your form is perfect and you get maximum results when you work out. Lousy form is a quick ticket to serious injury and poor results.

The best thing you can do now is keep rehabbing your leg and working on your running and Scrapper's Mod 1. Also, talk to a football coach about what they recommend you do to get ready for practice. You've only got a few months, so get their advice too and go from there.


At this stage, you basically need to develop 3 good habits that will serve you well in all your future training:

1. Eat right.

2. Train consistently with a plan.

3. Record your progress as you go.

How are you doing on developing these good habits?