« Football and Cupcakes Don’t MixA Hawaii Workout »

Summer Training - It’s Crunch Time

It’s been a month now since we started our basic summer training for developing football players.  If you are playing ball this fall, I hope you have been following my training advice and incorporating your own workouts as well. 

We have about a month until the high school and college seasons start, which means its really crunch time now to sharpen your speed, fitness, and strength.  Here is my running program to develop the speed and power you need to be a Linebacker:

Monday - Acceleration Day 
30 x 20 meter sprint at FULL SPEED, with 1 minute of recovery  between repetitions

Tuesday - Speed  Day
20 x 40 meter sprint at FULL SPEED, with 2 minutes of recovery between repetitions

Wednesday - Speed Endurance Day
15 x 60 yards sprint at FULL SPEED, with 3 minutes of recovery between repetitions

Thursday - Recovery Day
Easy spin on exercise bike, or easy walk, swim, or yoga.  The goal of the day is to recover from the week’s training, increase circulation to the muscles you are repairing, and stretch. 

Friday - Acceleration Day
30 x 20 meter sprint at FULL SPEED, with 1 minute of recovery between repetitions 

Saturday - Endurance Run Day
12 x 150 meter “strides” at 90% effort.  Run one direction, then walk back the other direction for your recovery.  Your recovery should be about 3 minutes in between these repetitions.

Be sure to warm up for at least 15 minutes and cool down for at least 15 minutes before and after every workout.

There are some things to keep in mind when  executing or preparing for these workouts.  First off, how often do you see an professional football player “jogging” in a game?  If he did, he sure wouldn’t make my football team.  When I say “sprint”, I mean FULL SPEED, all-out, as fast as you can get down the field! 

Secondly, always be prepared for your workout.  That means getting a good night of sleep, being well fueled, and mentally focused.  For my mental focus, I know Neuro1 gets me in the zone.  You also need to eat a solid meal one to two hours before your workout.

Finally, remember that your fitness and strength gains happen during your recovery, not during your workout.  So make these workouts as hard and fast as you can, but never forget to focus on your recovery after your workout.  That means eating a meal or shake with lean proteins, carbohydrates, and healthy fats very soon after your workout.  I will always recommend Lean1 as the best recovery formula out there. 

Keep up your weight training program and be prepared to start this speed program on Monday.  When you do this, you will be faster than your competition this fall.

Check Some Other Posts

« Football and Cupcakes Don’t MixA Hawaii Workout »

3 Responses to “Summer Training - It’s Crunch Time”

  1. Cameron Sprenger said:

    Mr. Romanowksi,
    I am greatly appreciative of you taking the time to write these blogs. I find a lot of entertaining information and stuff that I, myself, can relate to. I am currently reading your biographical novel, and honestly, it’s depressing that I didn’t work harder at football in my earlier days. I was not recruited or anything, but it has turned into an obsession of mine to make a walk-on try out at San Jose State University. I have been following your speed drills, while incorporating my own weight lifting and footwork drills. Anyways, while I may not get the chance to make the squad, I just want to say thank you for providing me with so much inspiration!

    Sincerely,
    Cameron Sprenger

  2. Alex said:

    This a really good source of football training information! I’m glad I found it!

    I agree with Cameron, you have been an inspiration to many Mr. Romanowksi!

  3. John Kloosterboer said:

    Mr. Romanowski I just finished reading your book “Romo” and was totally motivated and inspired by it, I have given it to my 15 year old son to read now. He is a goalie in soccer and has been asked to go to England for a months trial for a pro teams acadamy. The only thing they told him is that he has to improve his fitness, he is now going to the gym 4 times a week and is skipping and running on off days, could you recommend any training to improve explosivness as well as good core strengthing? Thanks Romo

    John

Leave a Reply