getting in shape

[collison]

do u guys think this would get me in shape run intervals of 1.1 miles 3 days a week and lifting 2 days a week. and im also proactising my moves. im going to do that routine for 3 weeks do u think it would get me in shape by then cuz thats when season starts.

[gerr18]

Honestly, if you're unfit...running 1.1 miles won't do a thing for your fitness...it'll just give you a bit of a sweat. Also, it's a little late to start working on your fitness...you should've been doing that all summer long. Right after my PDL season ended in July, it was straight to fitness training by myself 6 days a week.

If you're unfit, you need to be working on that fitness at least 5 days a week, preferably 6...with one day of rest per week. And each session needs to be more than 30 min. in duration...preferably 45 min or more.

Your training should include:
speed training
sprint training
aerobic training
agility training
plyometric training
anaerobic training
flexibility training
strength training
ball training

But not all at one time of course.

good luck.

[collison]

i did all that other stuff during the year all i need to work on is some ball skills and endurance my season starts in like a month so ill get into decent shape. peace.

[gerr18]

Then I'd focus on high quality aerobic and anaerobic conditioning.

Here are some of the things I do:

50's--2 markers 50 yards apart...touch the far marker 3 times(6 total 50 yd runs) with in a minute equals 1 rep. rest 1:15 min and then repeat for 5 total repetitions.

cones--6 cones 5 yards apart(25 yds total) sprint to first cone and back to start...then to second cone and back to start...etc. Complete 1 rep with in 35 sec then take rest of minute to rest. Complete 10 total reps. Take an extra 15 sec rest after the 3rd and 6th set.

120's--sprint length of pitch in under 16 sec, jog back to start and repeat 10x.

[collison]

hows this sound i just made it up

A.) jumping rope for 3 days a week and some sprints 5x 40 yard sprints.

B.) every 4 days a week

3 sets 15-20 reps weighted squat jumps before run (55 lbs)
1.1 mile intervals

increase 5 lb's a week
miles increase by 1.1 a week


thurs fri sat sun mon tues wed
b a b a b a b