Recently I received this comment full of questions from a young player:
“Hello Mr. Romanowski,
I was wondering if you could help me improve my workout and answer a few questions. Firstly, I try to get to the gym at least 3 times a week but was wondering if you could help me or give me some guidance. Mainly I have been wondering if I move up to 6 times a week would there be any problems in my body being able to cope or should I take it slowly. I was also wondering if it’s fine to work out when you still feel a bit tight or sore from the previous day’s work out?
I was also wondering about whenever you say power is more important than the number of reps, normally I try to do the highest weight I can complete 3 sets of 12 reps at, does that sound like a decent way to train? I was also wondering about people like James Casey who completed 28 reps of 100kg in the drafts so was wondering if I was training wrong (less reps) or whether this is not a training method and purely to try and impress coaches and in which case what is the best way to train if 30 reps of 100kg is a goal?
Just for clarification I’m a 16 year old guy. I was wondering what you mean when you say stretch out after a run? Do you mean stretch out your hamstrings ect? And I was also wandering if you knew any good stretches for your calves? Mine seem to pull quite a bit on long runs or sprints over 40m.
Finally I was just wandering if you have any idea of what sort of weight I should be able to bench/ curl/ squat etc if I wanted to be at NFL standard in a few years time and what I should aim for over the next few years? I’m 85kg for reference.
I would like to finish saying that you have been a great inspiration to me and most of the guys I hang about with and I have found a lot of your tips so far invaluable.
Thanks a lot,
Andi”
Dear Andi,
Thanks for your questions. It’s great to hear from aspiring athletes like yourself!
Let me try to answer a few of your questions about training here. I strongly suggest “periodized training,” especially in the weight room. That means that you follow a schedule of rigorous training, followed by a period of rest so your body can actually repair from your hard work in the gym. I suggest a period of circuit weights (low weight/high reps with minimal recovery), hypertrophy (lower reps/moderate weights with full recovery), and power (low reps/high weight, full recovery).
I recommend continuing your pattern of lifting 3 days per week, alternating your workouts between weight training and another activity each day (6 days/week). I did my weight training 6 days a week, with three of those being explosive days, and three of those being hypertrophy. But that takes full recovery and access to massage and therapists. You are young and still in high school, so you have some limitations in your recovery. It is ok to train if you are sore from your previous day’s workout, but understand that you are truly making your strength gains in your recovery from your hard training. If you cannot recover from a workout, then you are not making any gains by doing it. With that said, you need to understand your body and your energy levels. If you have trouble sleeping at night, are overly fatigued on a regular basis, or excessively cranky, you may need to add another recovery day to your training schedule. Please be sure to maximize your recovery, and decrease soreness, injury, and over-training by getting in a good recovery meal or shake immediately after your workout! This should include at least 200 hundred calories of high-glycemic carbohydrates and protein! And don’t forget about sleep either, at least 7 hours but closer to 9 is the best.
I’m also glad you asked about stretching. Maximizing your flexibility can help you maximize your athleticism and reduce injuries. Always warm up your muscles with a bit of activity before you stretch. To stretch your calves, press your hands against a wall, walk your feet 5-6 feet away from the wall and gently try to push your heels towards the ground. If you need more stretch, walk your feet further away from the wall. Try to stretch every muscle in your body on a regular basis, but if you are crunched for time (as I know most high-school athletes are) then stretch the major muscles you are using, such as your quads, ham strings, calves, glutes, and shoulders/arms.
In regards to how much weight you should be benching/curling/squatting, it not necessarily about the weight. The weight means squat, no pun intended. However, you will have bench press in your combine test. They test how many times you can bench 225 lbs. Another thing, squatting I think is an absolute necessity for power in your legs, speed, and explosive start, especially for your 40m. Curls are more an exercise in muscle balance. You want everything to be strong, your legs, shoulders, chest, and core. You want your entire body to be strong.
I hope that helps. All the best to you Andi, I hope you reach your goals!
Peace,
Romo