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Anonymous
/fit/ I fucked my knee up in high school a few years ago, haven't played football since. I wanna get back into football shape for college next year. 6' will go up or down to the size I need to be. Want to play linebacker or fullback, maybe tight end.

Any tips on how to work out by myself at a gym and what to target? Got less than a year and a fuckton of willpower, I want it so I'm gonna get it.

Pic kinda related, Jon Beason LB
>> Anonymous
Target everything.

Bench Press, Dips, Rows, Power Cleans, Deadlifts, Squats, Military Press, Snatches, Pull-ups, and Chin-ups.

Specifically, for football, the posterior chain is extremely vital. The exercises that target that are the deadlift, power clean, squat, and snatch.
>> Anonymous
Thanks. I'm gonna start hitting everything hard then. Could I get away with lifting 2 days, day off, 2 days, day off, ect?
Also, how about speed? Any way to increase speed other than sprints? Looking for football speed more so than 40 time speed.
>> Anonymous
rapidsearch starting strength and read.
Squats will benefit you.
If you can do that stuff with your knee.
>> Anonymous
>>134907
Will do. I haven't done heavy lifting with my knee since then, but I just torn a hunk of cartlidge off it and had arthroscopic surgery. I haven't had any problems and my doctor didn't mention not doing lifting or playing football again so I think it'll be fine.
>> Anonymous
>>134918
be very very careful and start slow and light weight.
deadlift, squat and the likes are just the thing that can fuck your knee over forever.
>> Anonymous
>>134906

Yeah, 2 days with a rest works. Personally, I work-out 5 days in a row with a week off every 4 weeks, but it's all up to you. Do what you can handle, overtraining is bad.

As for speed, the posterior chain. If you ever look at a sprinter's physqiue in comparison to a runner's, they are much larger. Speed is gained from strength, specifically the amount of force one uses to push oneself off the ground.

Burpees and jump squats are good.

I use to play hockey and a fairly specific way to train, which I'm going to share.

For 5 weeks, I would do all those exercises with 8-12 reps to promote size. Then 2 weeks of endurance training, which would be 15+ reps. After that, I'd do 8 weeks of strength training. Being that you have a year, you can repeat this process.

Take note, I'm not a football player. I don't know what the fuck those positions are. However, I know in hockey size is vital. So, being that they're both highly physical sports, I'm assuming the same holds true for football. Eat like a beast and make sure to do the size training.
>> Anonymous
>>134920
I'll take it easy then. If I start to feel any pain or it feels weak should I give the knees a rest for a extra day?

>>134923
Sounds good, thanks for the info. I'll start looking at some gyms.
>> Anonymous
>>134933
yes, pain is a signal. Listen to your body. Stop training when something feels not right.
A bit soreness is ok though.
>> Anonymous
>>134943
Alright, how about cardio? Don't wanna do the treadmill because of my knee, but will I gain anything by rowing, ellipticals, and stationary biking? I'll include it but how hard should I focus on it? I'm near a beach so I may run on the sand, that's good for your knees right?
>> Anonymous
>>134947

How long do you need to play for in football? Meaning, how much continuous play until you get a rest.
>> Anonymous
>>134947
running is the worst form of cardio for your knees.
The impact can get enormous.
Swim or bike instead. Biking is excellent as it works your knee gently and "lubes" it.
Great warmup.
>> Anonymous
What did you used to play in high school? Linebacker and fullback/tight end are vastly different physiques lately. How competitive are you aiming for? I'm guessing not Division I, but II or III? Starting or just making the team? You might want to try contacting the coach of the school you want to go to/are going to. I know in my school (lulz D-III), they're ecstatic if you want to join, much less have willpower towards getting better during the summer.
>> Anonymous
>>134959
Well there's offense and defense, so you get a break of a few minutes then.
While you're on the field you line up, run a play, once the ball stops you huddle and get the new play, then line up wait until the ball is snapped then go at it again. Maybe 20-40 seconds between the plays, I've never really paid attention to the exact amount.
>> Anonymous
>>134969

Yeah, you want to do anaerobic cardio then. HIIT. Do it for 20 minutes. I suggest running being that's what you need it for.

You seem like a nice guy, so be careful. You don't want to fuck yourself up and regret doing this.
>> Anonymous
>>134968
Fullback. I'm probably not going to be big enough to be a TE to do much more than catch passes. If given the choice in FB and LB I would probably go FB again but it depends on the team and how set they are at starters. I want to start, but if I have to wait a year to prove myself that's fine. It's a division II school I'm looking at going at. They already started practice for this year a month or two ago.
>> Anonymous
>>134975
That's what I was thinking, running since I need to run...

Thanks bro, I want to be in good shape anyway even if the football doesn't work out and I don't mind doing the work. I've been eating good for 2 weeks or so now. I'm gonna start eating more and lifting heavier now that I know what I need to do.
>> Anonymous
>>134976

You might want to incorporate extra hip and leg lifts to really run through people. Sprints might help too. I guess it really depends on the school, but I was under the assumption that fullbacks are brought in once in a while either in the red zone or to smash the shit out of the opponent. That or just generally manhandle people out of the way, so bulking up and adding size is essential.

Either way, good luck to you. Be careful with that knee.
>> Anonymous
>>135086
What exercises can I do for my hips? I would like to have big legs for pushing the pile and running over people like you said. I don't do the whole run out of bounds thing.
It really depends on the coach and how good the O line is for how much a fullback is used, but yeah in the redzone and short yardage, plus a good bit of blocking and lead blocking for the halfback. A few carries a game is always a plus.
>> Anonymous
>>135108

Check out ExRx.net.
>> Anonymous
>>135126
Lots of good stuff there, thanks.
>> Anonymous
>>135108
squats, deadlifts, power cleans.