September 2000

The question-of-the-month for September comes from Nathan in Minnesota, an 18 year old who wants to get bigger, stronger and faster so he can compete at the college football level.  His question is:

Dear Mike:

I have always lifted my upper body on Monday, Wednesday, Friday and then lifted my lower body on Tuesday and Thursday.  Is there a better way to lift, or on what days should you lift what?  On what days should you lift your upper body and what days should you lift your lower body?  Or should you combine them on certain days?

Dear Nathan:

Thanks for your question.  It's great that you realize in order to be a successful football player you need not only strength, but speed and agility as well.  I am going to address all these factors.

This summer, I had the pleasure of training Ohio State linebacker Nail Diggs who was preparing for the combine and the NFL draft.  Our goal was to increase his strength and gain some size while still keeping his 4.4 speed.  We focused a lot of our attention on his bench press and in less than two months he went from 17 reps with 225 lbs. to 26 reps.  (Performing reps with 225 lbs. is one of the standards by which the scouts measure strength at the NFL combine).  I am proud to say that Nail was drafted by the Green Bay Packers and is currently one of their starting linebackers.

My focus with Nail was increasing his upper body strength, so we mostly performed the bench press.  I have outlined our routine below:

First, always warm up by stretching and performing a few light reps.

Exercise Description: Bench press on a flat bench using a barbell.  Take 2-3 minutes rest between each set.

Weight x Reps
225 x as many as possible
225 x as many as possible with a 4 second negative count
225 x as many as possible (regular)
225 x as many as possible with a 6 second negative count
225 x as many as possible (regular)
225 x as many as possible with a 4 second negative count

Of course, you will adjust the weight to meet your individual strength, but keep increasing it as you get stronger.  Not sure what weight to start with?  I recommend starting with a weight that you can get around 12-15 reps.  For example, if you can bench 150 lbs. for 12-15 reps, then that would be your starting weight.  As a secondary exercise, do 3 sets of 8 reps on the incline bench with dumbbells.  You can use this same routine with squats as well.

For speed and quickness, I recommend performing plyometrics twice a week.  Plyometrics are somewhat difficult to explain so you may want to search the internet for additional information, possibly even illustrations.  However, I will do my best to explain a few exercises:

	Jump on and off a 12-24 inch high box, keeping both feet together.
	Another exercise is to jump onto the box and then jump off (like above) and then do a broad jump, keeping both feet together.  Repeat.

If you do plyometrics along with a regimented weight program, I know your strength, explosiveness and agility will improve making you a better football player.  Give it a try.  Also, make sure you do not overtrain.  This is very important!  Weight training everyday, Monday - Friday is too much.  I recommend that you train your upper body 2-3 days a week and your lower body once a week.  Plyometrics would then be performed on two days that you do not weight train.

I addressed overtraining in a prior month, so please check out the Past Questions and Answers.  Obviously, the program above focuses on upper body strength, but overall body strength is equally important along with proper nutrition.  Again, check out the Past Questions and Answers and my Training Tips section for info on weight training for your entire body, program splits, and nutrition.  I specifically addressed program splits in my May 2000 Q & A.  

Thanks again, Nathan, for your question.  I hope you find the information helpful and good luck with football.

Until next month, train hard and stay healthy.

Mike Francois

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Note: Before embarking on any nutrition, supplementation, and/or training program, consult with your physician or other licensed health-care professional.