| As a former Collegiate and NFL player, I can attribute | | | | than moving the weight slowly. |
| much of my success on the field to countless hours I | | | | The first thing you should do if you feel that the bar |
| spent in the weight room each week. This article, along | | | | and weight is moving too fast, is make sure you are |
| with 10 others are going to give a glimpse to each | | | | lifting the right amount of weight. Sometimes, you may |
| young and aspiring professional football player the type | | | | need to put more weight on the bar. However, be |
| of lifting and conditioning that is needed to be a | | | | careful you don't put so much weight on the bar you |
| GREAT player. Much of the information that I will | | | | cannot do all the repetitions the set is requiring you to |
| share was taught to me by a number of excellent | | | | do. |
| strength and conditioning coaches, I feel it my | | | | Next, count the downward movement of every |
| responsibility to share this information to help each | | | | repetition for three seconds, for example, "ONE one |
| young player to take their game to the next level. | | | | thousand, TWO one thousand, THREE one thousand". |
| Making weight lifting an integral part of your daily and | | | | Between the 2nd and 3rd second you can begin to |
| weekly personal preparation is a must for every | | | | move the bar upwards. This counting method will give |
| young player dreaming of making it to Division I or the | | | | your muscles the necessary amount of time to get its |
| NFL. Much of this has to do with what I like to call, "The | | | | maximum output in order to increase strength. Be |
| Other Guy Syndrome". Each player, Pop Warner to | | | | careful, if you can do every repetition of each set |
| the NFL, has to play against "The Other Guy", both | | | | while using this counting method, and not even break a |
| daily during practice and weekly during each game. | | | | sweat, you need to increase the weight amount. |
| That "Other Guy" is preparing as hard or harder than | | | | However, if you can only do a portion of the |
| YOU to beat and dominate YOU. Therefore, you | | | | repetitions, obviously you will need to take off some |
| should always think to yourself during your off season | | | | weight. |
| and in season preparation, "What can I do to better | | | | #3 Do Not Sit Down to Rest Between Sets |
| prepare myself to beat the 'Other Guy'?" One critical | | | | This concept was taught to me while I was playing at |
| aspect of this preparation is the manner in which you | | | | the University of Wyoming. Many strength and |
| prepare yourself in the weight room. | | | | conditioning coaches call this the "Active Rest". Really it |
| In this article you will be presented with 5 points that | | | | is a simple principle, it is a way to train your body to |
| are key reminders and pointers that can assist you in | | | | rest and catch your breathe without sitting down. For |
| total DOMINATION over the "Other Guy". | | | | example, think about during the course of long |
| #1 You Don't Have to Lift the Most Weights to Be the | | | | offensive drive, or a defensive stand during a game, |
| Best | | | | the trainers or coaching staff does not bring out |
| One major misconception for most young athletes | | | | benches and chairs to rest on in between plays. You |
| today is that they have to bench press, back squat | | | | do that in the huddle while the play is being called in. |
| and general lift a lot of weight to be a GREAT player. | | | | In essence, this technique is a way to prepare your |
| That type of thinking is completely FALSE in today's | | | | body during the course of a game. It is simple but you |
| game. Being strong physically and playing strong are | | | | will notice greater endurance and faster recovery |
| two different things. or example, while playing at Utah | | | | while walking around and standing in between sets. |
| State University I had a left tackle that was 6'9'' and | | | | #4 Be Patient. Results take Time. |
| weighed 330 pounds. He was a very committed to | | | | I am sure many of you at some point have worked |
| getting stronger and spent a lot f time in the weight | | | | out or done a series of pushups and immediately went |
| room, however, there were Linebackers, Running | | | | to the mirror to see if your muscles have already |
| Backs and Wide Receivers on the team that could out | | | | grown. Unfortunately, after looking into the mirror, you |
| lift him in the bench press by 50-100 lbs and back | | | | immediately notice really no change has occurred and |
| squat more that 100 lbs. than him. Did this mean he | | | | you get discouraged and quit. Believe me this has |
| couldn't be a good football player because he wasn't | | | | even happened to me when I was younger. But |
| stronger than a Running Back 130 pounds lighter than | | | | through my development through High School college |
| him? NO! | | | | and the pros, I came to realize only through strict |
| On the football field he would absolutely crush people. | | | | dedication and persistence would I see results. |
| He would drive defensive ends into the ground and | | | | For most lifting programs and even those shared in this |
| completely "pancake" Linebackers on a regular basis. | | | | website, to notice increase strength and muscle mass, |
| Shear weight lifting strength had nothing to do with his | | | | you must be completely dedicated to that program for |
| dominance. He was able to do much of it based upon | | | | at least 6 weeks without missing a single workout. For |
| technique and maximum personal strength. No matter | | | | example, if you look at Olympic weigh lifters they start |
| how hard he worked he could not get as strong as | | | | preparing months in advance to achieve personal |
| much of the team. But he was extremely strong for | | | | bests in certain lifts. They know they cannot get |
| his stature and build. | | | | stronger by just lifting for a week then maxing out. It |
| The key principle here is that you need to push | | | | can only happen through strict obedience of a work |
| yourself as hard as YOUR potential allows you. Be as | | | | out plan and dedication through the end. |
| strong physically as YOU can. Don't worry about the | | | | #5 Dedicate Yourself To Weight Lifting Year Round |
| other guy, or how much they are lifting. Your body is | | | | Unfortunately many young athletes tend to focus on |
| different than anybody else on this planet. Workout so | | | | lifting weights only during the season and parts of the |
| you are maximizing your abilities. If you try to lift too | | | | off-season. Sometimes, they will take a month off to |
| much during a set or workout, you will do more to | | | | "recover" or they will do nothing until the official off |
| make yourself less strong than you would thinking it will | | | | season program starts in the summer. This form of |
| make you stronger. Always remember this tip: Only | | | | thinking and mentality is very damaging if a player is |
| workout with an amount of weight that makes it | | | | wishing to be GREAT. |
| difficult but not impossible to do every rep of a set! | | | | Weight lifting has many forms, strength building, |
| #2 Your Lifting Motion Should Be Slow and Fluid | | | | maintenance, and recovery. All three cycles should be |
| Another common mistake young athletes make when | | | | used annually. Through personal experience I |
| they lift weights, is they move the bar and weight too | | | | recommend that you should take off no more than 1 |
| FAST. I know that sounds a little strange, but moving | | | | week of lifting every 6 months. No matter the |
| the weight fast does LESS to strengthen your body | | | | circumstances you should always be strength training. |