NFL Draft Worthy training routine
As an old fat **** who's trying to get back in shape, I have set some goals for myself for fitness and athleticism. In this thread, I hope to share and track my routines, document my improvement, and get feedback from you all with regard to what I'm doing. I've already begun some of this training, and I'll post what I've been up to so far.
As I'm considering trying out for a local semi-pro American football club this spring, my fitness goals will be based around some of the tests given at the NFL scouting combine.
Me: Ryan "Ryno" Greene
Prospective position: Linebacker/Defensive End
Alternate position: Tight End, Long Snapper
Goals (based on NFL Scouting Combine Numbers for Linebacker/Defensive Ends)
40 yard dash: 4.99
Bench, 225 lbs reps: 17
Vertical jump: 30 inches
Broad jump: 113 inches
The numbers represented by these goals represent a slightly low average of the numbers put up by last years combine invitees for those at about my size/weight/position. Given, just being invited to the NFL scouting combine pretty much means that you're a world-class athlete, and were a dominant player at the Division 1 level.
Now for me, some of these goals are going to be super hard, borderline unattainable. But what the hell, right? Shoot high. Here's some commentary, and my current and previous stats breakdowns, which I hope to improve upon:
40 yard dash - 4.99
This will probably be the hardest for me. I've got a good 10 yard out of the gates, but have never been fast. In high school, I ran a 5.09, but I never really trained for it. I was about 60 lbs lighter at that time. I've also blown out my knee a few times since then. About 3 months ago I was timed at 6.3 which is wholly unacceptable.
Bench - 17
In the test, you simply rep out 225 lbs as many times as you can. I've never been stellar at bench, and in high school had a pitiful max of 170 lbs. This past year, I've dedicated myself to improving my bench. Specifically, I was following this program, but have now switched to a 5x5 program as I was getting too fatigued after following that one for the last 3 months or so.
I've calculated that to get up 17ish reps, someone probably needs to be able to max 330 or so. My current max is around 235, so I've got a ways to go, but think that I can make it in around a year and a half.
Vertical jump - 30 inches
This is pretty straight forward. After a couple of knee injuries and surgery, I hadn't really worked on jumping much until recently. I need to measure to see where I'm at, but I'm pretty sure that I'm well below the 32 inches that I used to jump while playing high school basketball.
Broad jump - 113
This is a standing broad jump. I've never really done this, and need work here. I've just started practicing.
On a program, and logging workouts
Due to my limited gains, I decided to make a few changes to my workouts early in the summer of 2013.
First, I moved my workouts from evenings to mornings. Workouts were intruding on my home life, and it was just too easy to flake on them. Now I hate to get up early, but this seemed like a way to ensure consistency. This ended up being an excellent idea, and I'm still sticking with it 4 months later.
Second, I decided to adopt a regular fixed program rather than use my **** around approach. My initial official program was bench-centric, as that had always been a glaring weakness for me. I ran with this:
I supplemented this with some squats and cleans, which I did once a week using:
4 straight sets of 3-5 reps, 5th set of 6-8 reps at 85% of 1st set weight. During this period, I was lifting four days a week, religiously.
In addition, I began keeping a thorough log of my program, tracking lifts, sets, weight, etc. This was tremendously helpful. It let me track my progress, and kept me from cheating. If you are not keeping thorough track of your lifting, you are just dicking around. Don't be a dick.
Within a little over a month, I'd seen very good gains.
Bench went from 175 to 215 (That program really worked, but was brutal.)
Squats from 250 to 280 (Got an ass to show for it.)
Cleans from 145 to 170
My bodyweight had dropped from 252 to 240ish with minimal change to diet, just due to increased activity level at this point.
I continued with just this routine, until I accidentally had another "Ah ****" moment regarding my overall conditioning...
Fatigue and switch to Madcow 5x5
So I rolled along with that bench routine for quite awhile, and made very good gains. My squats kept progressing somewhat, and my cleans started stalling out. So I decided to add some more stuff to the program. (probably not the smartest idea) I began supplementing and additional set of cleans and squats to see if I could improve quicker. I stuck with my 4 by 3-5, 5th 6-8 straight system four days a week. I made some more gains.
Bench 215 to 235
Squats 280 to 315
Cleans 170 to 185
Things were humming along for a little while, then I hit a wall. It started with cleans, and I just started having catastrophic fails. Then it happened with bench too. My squats simply hit a plateau.
I'm fairly certain that the straight sets (same weight for first four sets) and just pushing too heavy were just killing my workouts. My form was starting to break on everything, and I got a lot less confident. So, time for a change, which I just started...
On to the Madcow ramped 5x5! http://stronglifts.com/madcow/5x5_Pr...Linear_5x5.htm
If anyone has much experience with this, please let me know. I am using the Olympic version with cleans and high pulls in place of deadlifts and rows. I suppose I could go one day of deads, and one of cleans, but cleans is a bit more important for me with respect to my goals. If anyone has any suggestions, please shoot them my way.
Oh, and no assistance lifts due to time constraints. If any of you spot any one assistance lift that is awesome and that I should definitely do, I might be able to squeak it in, but I'd prefer not to have to get up another hour earlier for something that will only make a minor improvement.