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  1. #1
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    Default workout for a defensive end

    I used to play DE on my highschool football team, but that was 2 years ago and college ball is (obviously) significantly more competitive. Anyone have any suggestions for putting on weight/ getting stronger for college ball? (I've been doing a solid strenght training workout for several months which has paid off, but I'm way too light (208 lbs at 6'5") to be any good on the field)

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    Coming Up The Ranks Farley's Avatar
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    just eat like a madman, and make remember to build yourself from the ground up.
    theres a lot of potential in the legs and back muscles to grow and gain weight, especially in a guy your size. that and its the roots of all your power. Hang clean, squat, deadlifts, all the major football lifts, just EAT and EAT a lot.
    "When a man can make his weaknesses his strengths, then he is unstoppable"

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    Quote Originally Posted by Farley View Post
    just eat like a madman, and make remember to build yourself from the ground up.
    theres a lot of potential in the legs and back muscles to grow and gain weight, especially in a guy your size. that and its the roots of all your power. Hang clean, squat, deadlifts, all the major football lifts, just EAT and EAT a lot.
    I agree with Farley, Eat lots of food, although make sure its the right kinds of foods...

    Try sticking to 6-12 reps for muscle size, 1-1.5min rest between sets.
    1-2g protein per lb of bodyweight.

    Ideally its better bulking in the off-season, since in the off-season you are not burning as many calories with footy as the season itself...

    With eating, dont have meals very big, otherwise this may store as fat and I guess you do not want fat gain..

    As stated above, make sure you have a lot of compound exercises in your routine like: Bench press, Shoulder press, Dips, Squats, Deadlifts, Bent over rows....


    Post up your routine
    Last edited by forecast; 04-19-2008 at 12:17 AM.

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    M&S Senior Member Hercules212's Avatar
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    BROOO your in my country now lol :]

    weight really doesnt matter for a DE. im a DE and only weigh around 150ish.
    its all about being fast and strong all at the same time playing DE. To chase that QB to the outside or to table top the linemen trying to stop you from sacking the QB.

    Work on your breaking blocks. (swim move,upper cut, etc)
    speed-workout your legs like a mad man lol STRONG legs are key to good football players.

    Powercleans.. Gods gift to football players
    best workout FOR FOOTBALL then squat follows. thats for only football! :]

    mainly- i would prac breaking out of blocks cause thats what makes you a avg wanna be DE from a All start DE :]

    workouts-powercleans,squat,bench(pushing the lineman away),deadlifts
    and PROTEIN!! ALOT of it! :]

    Goodluck
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    Age- 16/Ht-5'10/Wt- 205lbs/Bf- 10.4%/Bench-385lbs/Squat-405lbs :]
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    Coming Up The Ranks Farley's Avatar
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    not sure i agree completely about not needing to be heavy. NFL D ends weigh about 270 to 300 pounds, even though theres plenty of smaller quicker guys. Its simple physics, a large body moving fast will do more damage and wreck opponents better than a small body moving fast. be big but fast and strong. In highschool you can get away with being smaller but college ball its the real deal and you will be going against 300+ pound O linemen who can probably push like a bulldozer.
    "When a man can make his weaknesses his strengths, then he is unstoppable"

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    Default

    Quote Originally Posted by bouncerbob44 View Post
    I used to play DE on my highschool football team, but that was 2 years ago and college ball is (obviously) significantly more competitive. Anyone have any suggestions for putting on weight/ getting stronger for college ball? (I've been doing a solid strenght training workout for several months which has paid off, but I'm way too light (208 lbs at 6'5") to be any good on the field)
    OK, you want to add Size, Maximal strength and I am going to add and assume explosive power. Here's the deal, you can't just do one type of training to gain all three. It is a different routine for each.

    You'll want to cycle the Hypertrophy, maximal strength and power routines. I'd recommend 4 weeks Hypertrophy, 8 weeks strength and then 8 weeks power. Don't overdo the time spent on Hypertrophy training.

    How good is your diet, get that sorted as a priority. Dont worry about fat/cutting, ensure you've got all the energy you need and a surplus. You sound like your already tall and lean. Adding a bit of fat isn't going to hurt you. In fact, when pre season training itself starts, you'll not only lose the fat you added in your off season training, you'll be more pre-occupied without losing extra weight. Just ensure you dont try to cut back on your calories to avoid adding any fat. Your training to play ball not model underwear.

    Finally once you've worked out your calorie intake, look at taking protein and creatine. You can look up these and your dietary requirements on this site, so I wont cover this here.

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    M&S Senior Member Hercules212's Avatar
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    DE are like the Tightends on defense.size does matter but being too big will limit many things suchs as chasing the QB to the outside.Being able to get around the O line fast. But being big will help you run over the o line. Youll want to add mass but not like over 350. 300-350 would be the good area lol.
    it also has to do with experience. more you are the better you PROB gonna be.
    "The worst thing I could be is just like everyone else."- Arnold Schwarzenegger

    Age- 16/Ht-5'10/Wt- 205lbs/Bf- 10.4%/Bench-385lbs/Squat-405lbs :]
    Work hard,Sacrifice everything, Keep looking up

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    High on Life linedriver465's Avatar
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    Quote Originally Posted by oakbark View Post
    your training to play ball not model underwear.
    lol, nice one oakbark.
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    thanks for the input guys.

 

 

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