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У нас тренировки длятся 2.5 часа, нас на тренировках минимум 40 человек, рекордное число было 72 человека...
Точно по времени расписан тренировочный процес незнаю но напишу приблизительно...
Разминка 30-40 мин 5-7 кругов пробежка, потом разминка каждой части тела, растягивания, потом ускорение 5 ярдов 5-7 раз, 10 ярдов 3-5 раз, 20 ярдов - 2-3 раза и 50 ярдов 1 раз... может еще чтото если тренера скажут (у нас их 8 тренеров)
Тренировка по позициям в зависимости от веса гдето минут 40-60
от 100-160 и больше сильные, большие не очень быстрые
от 85-105 сильные - быстрые
от 60-85 быстрые и умеют хорошо ловить мяч
Игровая часть 60-80мин... полный контакт защита на нападение...
Комплекс упражнений 20-30 мин
1 прыжок - колени до груди, упал отжался, стоя в позе отжимания ноги к груди, перевернулся на спину и склался колени к груди, и так повторение- 2 повторение -3 повторение и до 7 повторений и обратно на уменьшение счета
потом пробежка пару кругов, и ускорение через все поле туда и обратно...
Это 2 раза в неделю
Плюс обязательно 3 раза тренажерный зал
комплекс подготовки футболистов в межсезонье. Рассчитан на 3 дня в неделю.
Постепенное увеличение весов.
День 1-й.
1. Взрыв штанги на грудь 3х6 (в наших условиях, не в первый месяц)
2. Приседания 3х12
3. Жим лежа 3х12, 10, 8
4. Жим гантелей на наклонной скамье 3х10
5. Тяга на тренажере, сидя, (вертикально) обратным хватом 3х10
6. Тяга штанги к подбородку 3х10-12
7. Шея
8. Бицепс и трицепс на ваш выбор
9. Пресс 4х макс
День 2-й
1. Жим узким хватом на наклонной скамье 2х12, 10
2. Жим гантелей на горизонтальной скамье 3х10
3. Тяга гантели в наклоне 3х10 (на каждую руку)
4. Тяга на тренажере, сидя (вертикально) 3х12
5. Подъем гантелей перед собой 2х8
6. Жим штанги, стоя от груди 4х10, 8, 8, 8
7. Икры 3х10
8. Пресс 4х макс
День 3-й
1. Рывок штанги 3х6
2. Жим ногами 3х10
3. Тяга на тренажере сидя, к себе (горизонтально) 3х10
4. Становая тяга 3х10
5. Подъем гантелей через стороны 3х12
6. Жим гантелей лежа 2х8-10
7. Шея
8. Бицепс, трицепс (ваш выбор)
9. Пресс 4х макс
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Рекомендуем Вам зарегистрироваться, чтобы получить полный доступ к форуму. После регистрации Вам будет разрешено создавать топики, писать сообщения, загружать и просматривать фотографии, оценивать посты других форумчан, управлять собственным профилем на форуме и многое другое. Личные сообщения доступны после 50 оставленных на форуме сообщений . Полный доступ к разделу "Химия" так же доступен после 50 сообщений. Если у Вас уже есть аккаунт, войдите здесь, либо зарегистрируйтесь!
Американский футбол
Автор темы:
kosss77
, ноя 26 2010 02:39
Наверх
#3
Отправлено 26 ноября 2010 - 03:51
Goldberg
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- Участник форума
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- 1 908 сообщений
Fear of the dark
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Имя: Алексей -
Пол: Мужчина -
Город: Донецк
pogreb
ТАшный упражнения. Взятие на грудь — толчок, только без жима, рывок, он и в Африке рывок. Вот тут подробно написано:http://ru.wikipedia.org/wiki/Тяжёлая_атлетика
ТАшный упражнения. Взятие на грудь — толчок, только без жима, рывок, он и в Африке рывок. Вот тут подробно написано:http://ru.wikipedia.org/wiki/Тяжёлая_атлетика
#11
Отправлено 16 января 2011 - 05:35
Александр Черепанов
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Trent Edwards Trains On The TRX Suspension Trainer
Trent Edwards, quarterback for the Buffalo Bills, works out on the TRX during the off season. Watch his trainer Ross Headley lead Trent through challenging Suspension Training exercises. Also, Trent discuss the benefits of TRX Suspension Training for rotational strength and stability, which is crucial for NFL quarterbacks.
Trent Edwards, quarterback for the Buffalo Bills, works out on the TRX during the off season. Watch his trainer Ross Headley lead Trent through challenging Suspension Training exercises. Also, Trent discuss the benefits of TRX Suspension Training for rotational strength and stability, which is crucial for NFL quarterbacks.
#16
Отправлено 05 июля 2011 - 10:34
Александр Черепанов
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человек
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Имя: Александр -
Пол: Мужчина -
Город: СПБ/Киров
NFL conditioning test
Could you pass an NFL conditioning test? A D.C. reporter comes close to passing the Redskin’s conditioning test that Albert Haynesworth failed twice. Pretty embarrassing if you ask me, that a professional athlete can’t show up to camp in proper condition.
The test: 6 X 60 yard sprints in under 70 seconds. Rest 3.5 minutes, and another 6x 60′s at 73 seconds or less. The reporter missed the second round by 8 seconds.
This is pretty close to the last test we had in college. Ours was 3 rounds of 6 x 50′s in 60 seconds or under for lineman with a 3.5 minute rest in between. It was brutal at 100 plus degrees in the August Texas heat, at 300 lbs. Easily one of the most miserable experiences of my life. But I passed the test and crossed the finish line at just under the mandatory time, needing about 30 minutes to recover and see straight. I remember landing in a pile of my teammates whi had finished the test and saying to them, “I can’t see! My eyes are open but I can’t see anything!” My teammate responded, “Me either!”
So Albert, I feel your pain. Nobody had more anxiety about Fall camp or conditioning tests than me, but I didn’t have millions of dollars to soften my landing after I collapsed across the finish line.
If you are looking for a challenge, or just need a quick conditioning workout give one of these a try. Hopefully you won’t lose your vision like I did. Send us your times and see if you can beat this reporter and Albert Haynesworth. Who knows, maybe the ‘Skins will sign you instead.
Seems like Albert Haynesworth is catching a lot of flack for not passing the conditioning test required by most NFL teams. If you are one of the brave souls who wants to attempt the conditioning test for yourself, you need to keep in mind that the requirements are determined by position: “skill guys” (running backs, receivers, def. backs) have less time to complete the test. The other factor is some coaches require you touch the line with your hand on the turn.
From my own experience in passing the 300 yard shuttle in college, I’ll pass on a few coaching points that helped me. Our test was 3X 300 yard shuttles (6X 50 yard sprints) in under 60 seconds (lineman time). I was so slow that coaches used to time me with a sun dial, so I had to pretty much sprint the whole thing. Some guys are just good athletes and could strap up and go, but I on the other hand had to train in order to pass. Here are some tips:
• Run in a straight line. No wasted motion- pick a spot on each end and stick to it.
• Sprint into and out of the turn. The turns are where you lose the most time. I found that if I exploded into the touch and turn and jumped out of it, I could save some valuable time.
• Train for the test. Practice will improve conditioning and will build your confidence going into the test. A confident competitor is a less anxious one. Being well prepared for this or any test is always a great idea.
• Don’t eat like an idiot before your test. As a returning sophomore in college I ate 6 chocolate doughnuts a couple of hours before the conditioning test. I was so hungry and needed my strength. I passed the test but lost the doughnuts…all over the field. Not a good idea. So Albert, if you need some training I know somebody that can help.
Could you pass an NFL conditioning test? A D.C. reporter comes close to passing the Redskin’s conditioning test that Albert Haynesworth failed twice. Pretty embarrassing if you ask me, that a professional athlete can’t show up to camp in proper condition.
The test: 6 X 60 yard sprints in under 70 seconds. Rest 3.5 minutes, and another 6x 60′s at 73 seconds or less. The reporter missed the second round by 8 seconds.
This is pretty close to the last test we had in college. Ours was 3 rounds of 6 x 50′s in 60 seconds or under for lineman with a 3.5 minute rest in between. It was brutal at 100 plus degrees in the August Texas heat, at 300 lbs. Easily one of the most miserable experiences of my life. But I passed the test and crossed the finish line at just under the mandatory time, needing about 30 minutes to recover and see straight. I remember landing in a pile of my teammates whi had finished the test and saying to them, “I can’t see! My eyes are open but I can’t see anything!” My teammate responded, “Me either!”
So Albert, I feel your pain. Nobody had more anxiety about Fall camp or conditioning tests than me, but I didn’t have millions of dollars to soften my landing after I collapsed across the finish line.
If you are looking for a challenge, or just need a quick conditioning workout give one of these a try. Hopefully you won’t lose your vision like I did. Send us your times and see if you can beat this reporter and Albert Haynesworth. Who knows, maybe the ‘Skins will sign you instead.
Seems like Albert Haynesworth is catching a lot of flack for not passing the conditioning test required by most NFL teams. If you are one of the brave souls who wants to attempt the conditioning test for yourself, you need to keep in mind that the requirements are determined by position: “skill guys” (running backs, receivers, def. backs) have less time to complete the test. The other factor is some coaches require you touch the line with your hand on the turn.
From my own experience in passing the 300 yard shuttle in college, I’ll pass on a few coaching points that helped me. Our test was 3X 300 yard shuttles (6X 50 yard sprints) in under 60 seconds (lineman time). I was so slow that coaches used to time me with a sun dial, so I had to pretty much sprint the whole thing. Some guys are just good athletes and could strap up and go, but I on the other hand had to train in order to pass. Here are some tips:
• Run in a straight line. No wasted motion- pick a spot on each end and stick to it.
• Sprint into and out of the turn. The turns are where you lose the most time. I found that if I exploded into the touch and turn and jumped out of it, I could save some valuable time.
• Train for the test. Practice will improve conditioning and will build your confidence going into the test. A confident competitor is a less anxious one. Being well prepared for this or any test is always a great idea.
• Don’t eat like an idiot before your test. As a returning sophomore in college I ate 6 chocolate doughnuts a couple of hours before the conditioning test. I was so hungry and needed my strength. I passed the test but lost the doughnuts…all over the field. Not a good idea. So Albert, if you need some training I know somebody that can help.
Миниатюры
#17
Отправлено 05 июля 2011 - 10:39
Александр Черепанов
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Turkish Get Up an exercise for the development of strength, flexibility, and coordination of your entire body.
Adding complex exercises like the Turkish Get Up and variations of will bring into balance areas of your body that might be neglected from more traditional strength training approaches. Balance is the key to building a strong foundation and addressing areas in need of improvement.
Миниатюры
#18
Отправлено 08 марта 2012 - 12:49
Александр Черепанов
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человек
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Имя: Александр -
Пол: Мужчина -
Город: СПБ/Киров
Get Quicker with Football-Specific Intervals
Athletes have to be in great shape. But jogging is never the best way to train the body for competition, since it produces slow movement patterns, which can actually hinder power and speed production.
Metabolic conditioning is a high tech name for interval training, which involves sprinting [or performing exercises] at a high intensity and recovering at a lower intensity. When training for specific sports, like football, it’s definitely a more effective way to get fit for games.
Football players need to perform explosive movements in short periods of time, and metabolic training helps them achieve superior levels of conditioning. Below, we break down a structured sprint schedule geared to football players.
Football-Specific Intervals
First, break up your runs into four quarters. After the first and third quarters, rest for two minutes. After the second quarter, rest four to five minutes, to simulate halftime. During each quarter, adjust your distances, run patterns and rest times to reflect your position. Defensive backs should backpedal, turn and run; lineman should do shorter distances; and receivers should go for longer distances.
The following directions include a full quarter’s worth of sprints. Work up to completing four quarters. Again, feel free to alter and build on the routine, depending on your position. If you are a wide receiver, instead of sprinting 10 yards, go for 20. The goal is to get in great shape to perform your role on the team.
Directions: Perform each sprint once, and do them in order. Do 1A, then 1B and so on through 3B before resting. When you travel 100 yards, turn around and sprint back in the opposite direction.
1A
Sprint: 5 yards
Walk: 5 yards
Rest: 15 seconds
1B
Sprint: 15 yards
Walk: 5 yards
Rest: 15 seconds
1C
Sprint: 15 yards
Walk: 5 yards
Rest: 15 seconds
1D
Sprint: 10 yards
Walk 5 yards
Rest: 15 seconds
1E
Sprint: 35 yards
Walk: 5 yards
Rest: 15 seconds
2A
Sprint: 30 yards
Walk: 5 yards
Rest: 15 seconds
2B
Sprint: 10 yards
Walk: 5 yards
Rest: 15 seconds
2C
Sprint: 15 yards
Walk: 5 yards
Rest: 15 seconds
2D
Sprint: 10 yards
Walk: 5 yards
Rest: 15 seconds
2E
Sprint: 10 yards
Walk: 5 yards
Rest: 15 seconds
3A
Sprint: 40 yards
Walk: 5 yards
Rest: 15 seconds
3B
Sprint: 30 yards
Walk: To goal line
Rest: 2-3 minutes
Photo: chronicle.northcoastnow.com
Athletes have to be in great shape. But jogging is never the best way to train the body for competition, since it produces slow movement patterns, which can actually hinder power and speed production.
Metabolic conditioning is a high tech name for interval training, which involves sprinting [or performing exercises] at a high intensity and recovering at a lower intensity. When training for specific sports, like football, it’s definitely a more effective way to get fit for games.
Football players need to perform explosive movements in short periods of time, and metabolic training helps them achieve superior levels of conditioning. Below, we break down a structured sprint schedule geared to football players.
Football-Specific Intervals
First, break up your runs into four quarters. After the first and third quarters, rest for two minutes. After the second quarter, rest four to five minutes, to simulate halftime. During each quarter, adjust your distances, run patterns and rest times to reflect your position. Defensive backs should backpedal, turn and run; lineman should do shorter distances; and receivers should go for longer distances.
The following directions include a full quarter’s worth of sprints. Work up to completing four quarters. Again, feel free to alter and build on the routine, depending on your position. If you are a wide receiver, instead of sprinting 10 yards, go for 20. The goal is to get in great shape to perform your role on the team.
Directions: Perform each sprint once, and do them in order. Do 1A, then 1B and so on through 3B before resting. When you travel 100 yards, turn around and sprint back in the opposite direction.
1A
Sprint: 5 yards
Walk: 5 yards
Rest: 15 seconds
1B
Sprint: 15 yards
Walk: 5 yards
Rest: 15 seconds
1C
Sprint: 15 yards
Walk: 5 yards
Rest: 15 seconds
1D
Sprint: 10 yards
Walk 5 yards
Rest: 15 seconds
1E
Sprint: 35 yards
Walk: 5 yards
Rest: 15 seconds
2A
Sprint: 30 yards
Walk: 5 yards
Rest: 15 seconds
2B
Sprint: 10 yards
Walk: 5 yards
Rest: 15 seconds
2C
Sprint: 15 yards
Walk: 5 yards
Rest: 15 seconds
2D
Sprint: 10 yards
Walk: 5 yards
Rest: 15 seconds
2E
Sprint: 10 yards
Walk: 5 yards
Rest: 15 seconds
3A
Sprint: 40 yards
Walk: 5 yards
Rest: 15 seconds
3B
Sprint: 30 yards
Walk: To goal line
Rest: 2-3 minutes
Photo: chronicle.northcoastnow.com
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