Summer is here, and with it the final and hardest push to get me into the best football player ive ever been. Ive been doing the traditional westside 4 day split for lifting, but as for running im not too sure as for what to do. Im 17, 6’2 215 with 16-19% bf. Im an o and d-lineman, so acceleration and increased sprint speed is a must. Also, i would like to do some work to lower my bf. And last would like to increase running endurance, b/c as a team we run the mile for time at the begining of the season, and also for double sessions i need all the stamina i can get.
So, being as it is summer my time for training is increased tenfold. I have a job, but just part time so i can traing whenever.
What would be the best running to do for increased speed and lower bf, and how should i align the split?
Endurance running for football players and especially lineman is BULL$HIT!! I wouldn’t concentrate on this at all if I were you. If you’re really worried about that mile time, I don’t know what to tell you. If your coaches judge your ability as a football player based upon a mile run, you need to find yourself another school and another set of coaches. If you want to get faster then start running sprints… and lots of 'em! What’s your 40 time? If you want to get “football” fast or “lineman” fast run lots and lots of 10’s and 20’s to work on your “get off’s” and quickness, some 40’s and once in a while throw in some 100’s and 200’s. Run stairs! Work on your agility! Good luck!
Do tempo running and short sprints, check out Charlie Francis and coach D?s articles (the speed kings).
Alternately here is a anaerobic conditioning program I utilize with some of my athletes:
Day 2: 100m x 5 at approximately 70-80% of maximum.
Day 4: 50m x 6, 90-95% of max.
Day 6: 20m x 4, 15m x 4, 10m x 4, 100% of max.
I use an undulating peridization scheme for the anaerobic conditioning runs.
Don?t forget to factor in GPP (upper and lower body) drills.
Hope that helps!