Hey guys, I need some advice for my football training.
I play defensive tackle on a CIS team (Canadian University) and need to shed some fat while not losing any weight.
I’m 6’3 265 at 16% body fat. The goal my coaches gave to me is to get down to 13% bodyfat. I would be happy getting around 14 but who knows. So i need some advice on how to shed some fat while not losing weight. Currently i’m doing weights 4 times a week, and then some cardio, speed and agility training as well.
Thanks
[quote]PSYCH0_GUY wrote:
Hey guys, I need some advice for my football training.
I play defensive tackle on a CIS team (Canadian University) and need to shed some fat while not losing any weight.
I’m 6’3 265 at 16% body fat. The goal my coaches gave to me is to get down to 13% bodyfat. I would be happy getting around 14 but who knows. So i need some advice on how to shed some fat while not losing weight. Currently i’m doing weights 4 times a week, and then some cardio, speed and agility training as well.
Thanks[/quote]
Big fella, your dilemma is that you will lose fat at a higher rate than build muscle. The good news is that this is only the middle of June and you have plenty of time.
I would, personally, work on maintaining lean muscle mass while reducing fat content. How? Ease up on caloric intake (you want a caloric deficit to lose fat), watch the macronutrient content (60% carbs, 20% fat and protein), go to the gym three days per week instead of four but jack up the intensity of the workout as well as the load. Go for progression on the weight stack each workout, either increasing reps at a certain weight or increasing the weight and maintaining reps.
To burn fat, lose the cardio if it is moderate intensity. I have found that a High Intensity Interval Training protocol (Tabata protocol: see Dan John’s post) burns fat faster than anything.
Once the fat is off, boost your caloric intake back to normal, maintain the heavy weight program with progression.
BTW, what school?
Tyler
[quote]PSYCH0_GUY wrote:
Hey guys, I need some advice for my football training.
I play defensive tackle on a CIS team (Canadian University) and need to shed some fat while not losing any weight.
I’m 6’3 265 at 16% body fat. The goal my coaches gave to me is to get down to 13% bodyfat. I would be happy getting around 14 but who knows. So i need some advice on how to shed some fat while not losing weight. Currently i’m doing weights 4 times a week, and then some cardio, speed and agility training as well.
Thanks[/quote]
I’ve lost 20 lbs of body fat since I’ve been training this summer (In a month and a half, i’m positing all my results, pics, diet, workout, etc… In a month or so, but basically my diet is a modified version of the V-Diet with two square meals a day and lots of protein and proper fat supplementation all day long. I’ve had gret success with it, if you want PM and I’ll give you more specifics. I’m actually thinking of writing an article and posting it here on the forums sometime soon.
You are a football player. Please do not do any aerobic protocols to lose fat. You have different goals than most people on this website. Continue with your regular training. Continue with your speed and agility work. DO NOT do any aerobic work. Start paying attention to your diet. Dont drink sugary drinks. go diet or sugar free instead. Eat more protein and limit the consumption of any junk foods. With any luck you will gain weight and lose bodyfat at the same time. I see athletes do this all the time.
RJay Floyd,
When you mention aerobic work are you referring to distance running (miles, etc.)?
I know that this type of running stupid for football players because it is nothing like the running we do in our sport.
However, I have heard people (Tom Mlysinki, Charlie Francis) say that football is an alactic/aerobic sport. Certianly the alactic part is for sure. They state that developing one’s aerobic system will allow the athlete to shorten their recovery between strenous bouts of activity (i.e. a football play). A well devloped system is supposed to replenish the ATP-CP system, which doesn’t force the glycoltyic energy pathway into play.
To do this they recommend tempo runs for a set ammount of yardage (i.e. 1000 yds, broken up to 10x100s at 75% of best time with 30-45s rest). This type of aerobic work is supposed to condition the aerobic system as well as help recovery from the full speed work.
What are your thoughts on a football player using this type of aerobic work?
I think u should do all out sprints.
Do 10-20 seconds on, than 10-20 seconds rest. do this ten times. Try to beat ur distance every run. Foot ball is about explosiveness not long distance.
That type of protocol would be more conducive to football. Obviously Im going to defer to them as they have much more experience and knowledge than me. However in my experience the only way to get in shape for football, is to play football. Those that have played know exactly what I mean. I would rather spend my time in the offseason and preseason getting as big and as fast as possible.