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      FITNESS TIPS FOR 3/28/2001                  


Strength Training For Football

I have been playing football for 4 years at my high school (my
senior year season just ended). I was captain of my 9-0-1 
division champion team my senior year. I'm 6' 225 and my
senior year I benched 265, squated 455, and power 
cleaned 235 for our test. I've found that the best strength 
training routine for football goes someting like this:

Football Workout Program

Bench Press 5 x 5
Incline Press 3 x 8
French Press 3 x 8

Power Cleans 5 x 5
Bent over Dumbbell Rows 3 x 8
Barbell Curls 3 x 8
Hammer Curls 3 x 8

Squats 5 x 5
Leg Extensions 3 x 8
Leg Curls 3 x 8
Standing Calf Raises 3 x 12
Push Press 5 x 5
Upright Row 3 x 8

Also, if you're going to supplement, creatine and protein 
and/or a weight gainer would certainly help. 

Good luck.


Shoulder Conditioning  

Here is a great shoulder workout for both width and thickness 
and I  call it "Topping Off", all movements are done in a 
three sets with six to eight reps or positive muscle failure 
along with constant tension and of course good form.
Starting off with presses behind the neck.
Then barbell bent over rows.
Barbell incline presses.
Barbell upright rows with a wide grip bringing the bar up to
the nipples.
Then stand up a dumbbell and grab it with both hands folded 
starting with the dumbbel in front of your crotch and elbows
slightly bent raise it up and out to shoulder height then flex 
hard as you lower it back down with resistance.
And to finish it all perform deadlift shrugs...all done..good 
luck withthis one.



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