What should my workout plan should be for football as a safety? (It's a very long story so don't get confuse w

Football is my favorite sport. It turned my life around in a good way. Making me a more focused person. If it wasn't for the sport I be either locked up(in jail) or even worse. I know to become a great player it takes a long time like months and years to develop the skills. I didn't ever had the chance like that at the time. I wanted to play football since I was 10. I didn't play any pee wee or middle school sports(football) because my mother didn't want take the chance of me to getting hurt or injured. I started out on my own playing for high school as a freshman for White Station High School. East High School was my home school but my mother didn’t want me to attend there cause of the violence and school crime. As my first year ever playing and try to know anything about the sport so I came to every practice. I didn’t know what position I was going for but for always attending practice I made the team. Cause of my size(5�? 150lbs) my coach put me at linebacker. After spending the entire season being on special teams in JV and being on the bench on Varsity, we went 3-7. After the season was over, I spent rest of the school year training with the team off-season. As I planning on having a better season as a sophomore cause I was tips away from getting promoted to Varsity (special teams). As soon as school started I got put out the school (not for anything bad) because the school was so overpopulated that they had to send some students to other schools. Cause of that I had no choice but to transfer to East High School (my neighborhood school). After I enrolled immediately tried try out for the football team but the coach didn’t let me on the team because he told the season already started, I was too late, and told me to wait until the season was over. I spent my entire sophomore season lifting weights and playing street football and basketball with my friends. I was downed letting my sophomore season go to waste. As soon as the season ended, I went to every practice in the off-season. Because of my performance in the weight room, I got on the coaches good side. As I train all off-season with the team and expecting mediocre season as a junior at either at East High School or back at White Station High School. Later on my mother left my step-dad for another person. So she moved to a different neighborhood. Since I was in a different neighborhood she enrolled me to a different School which was Raleigh Egypt high school. After that the football coach didn’t want me to play on the team because he thought I was not eligible to play by the TSSAA rule(Tennessee Secondary School Athletic Association) in which I was but it was to difficult to find out. So again I missed my whole junior season over that. I weight trained the whole season so I can have a nice senior season (at least). As soon as that season ended my mom found out that her boyfriend was no good, moved back to our original house, and got back together with my step-dad. Since I moved in my original neighborhood (back in the East high school district) and got tired driving miles to the other school (Raleigh Egypt High School) which was far so in the end of the semester I enrolled back in East High School. My mother tried to get me back in White Station(which is a top-notch, overpopulated, optional school). I wouldn’t mind going there but I knew that they wasn’t going to let me attend because school population and not being in the school district. So I planned to continue to play for East for my senior season. I came to every off-season practice that was held. I even was even on the track and field team just to make up from my sophomore and junior season. As I plan to play and even start at linebacker there was a few problems. As of being on an elite football team(East High School) that make it to the playoffs every season, the defensive coach relied on more experienced and skilled people and since we didn’t have enough linemen (big people) cause of my size(5�?1,180lbs) and strength the head coach putted me at defensive end and offensive guard. I had disadvantages of playing the position while being out experienced and outsized. So I spent my senior season playing on special teams(which was field goal block and kick-off return) its experience getting in but it was very little because they were blowing teams out with scores like 20-0,28-0,60-0,50-0,24-0 which leading me getting in once or twice a game. It a great experience for a second year player I say. We didn’t win state or anything but we had a great season(10-2). As the season was over, I was still training and planning on playing for a college team. In my spare time I had a part-time job to get some money in my pocket and I was on the track and field team again. I graduated with the class of 2006. As I planning on attending college in the fall of 2006, I join the US Army Reserve for college money and military experience. I couldn’t attend school because they sent me straight to Basic training and AIT in October 2006. Later on I graduated in February 2007. Every since I joined I been in Germany for one month. I’m 20 yrs old now. I’m planning on attending college this fall. I’m also planning on walking on a Div-IAA team since I have the Montgomery GI bill. I’ve just qualified for the NCAA Clearinghouse. The position I’m going for is safety SS/FS. I feel that’s a great position for me because of my size. Now I’m about 6'0 tall and weight about 203. I’m just need a 3-day workout plan(strength, speed, agility, size and endurance) and any strategy tips on this position. I said 3 days because of right now I working 3 jobs. I’m full-time mechanic, a part-time waiter, and a part-time soldier that might be full-time if you know what I mean. So I need serious help on training to get me better at the position.What should my workout plan should be for football as a safety? (It's a very long story so don't get confuse w
wow, you are dedicated. good for you. you have been through alot of negative issues. But yet you still have a goal that is important to you. Keep at it. i wish i was a personal trainer to give you the best advice for your goal, but i am not. however, your attitude impresses me. i wish the best for you and do not give up on your goals. good luck to you.
The clean and jerk promotes explosive ability needed for your desired position, it hits most of your muscle groups , being a safety you will need explosive speed, and strength, the ability to leap as well as good lateral ability. Check out this site for how to on the clean and jerk http://www.exrx.net/WeightExercises/OlympicLifts/CleanAndJerk.html

A good bench press is also vital to your position, strong upperbody strength is a must at any position in football,

but the most important is core and legs.

My suggestion to you is to follow a program something like this,





Day one Hamstrings, quadriceps (the front and back of your upper legs) Shoulders , abs .





For quads and hamstrings you should do Leg extensions, leg curls every workout, alternate between one of 3 power movements ,squats, lunges and leg press sled . If you can combine 2 of the 3 power movements that would be good if not , every workout with legs pick one and go for it .

Shoulders should be a basic military press, either dumbells, or a bar, you can use a self spotting "smith machine " if your gym has one, presses should always be done seated to reduce the strain on your lower back. Front and side dumbell raises with very light weight are also great for shoulders.



Day 2 of your workout should be Chest back and calves, and shrugs.

Chest is flat bench, and incline bench, if you want to throw in dumbell presses instead of straight bar every once in a while thats ok.

Back is pulldowns and seated rows , pulldowns should be in front and never ever behind the neck , this leaves you open for injury.

Also control the weight never jerk , that just means you are doing too much weight.

Seated rows should also be controlled , never use your body momentum to jerk the weight back as alot of guys in the gym tend to do.

Shrugs is basic, either dumbells or a bar or a machine grab the weight and shrug straight up and down,never roll your shoulders .

Calves either seated calf raises or standing .



Day 3 arms, start with the tricep,then bicep do about 3 or 4 exercises for each part, cable pull downs, dips overhead dumbell presses, skull crushers, reverse cable pulldowns, anything you can do for triceps, biceps are basic and simple, preacher curls standing straight bar curls ,cable curls .



you can do abs every day at the end of each workout, if you feel like it .



Your lifting should be 3 to 4 sets reps of 8 to 15 for upper body, lower body should be 3 sets 10 reps , except calves , you can do 15 to 25 reps they are a denser muscle so they can take it .

If you can find some extra time to just do about 4 sets of clean and jerk by itself, that would up your workouts,if not substitute one of the leg/shoulder days for just that.





ALso look up power cleans here http://www.athleticadvisor.com/Weight_Room/power_cleans.htm

Good LuckWhat should my workout plan should be for football as a safety? (It's a very long story so don't get confuse w
The best advice I can give you is work on three things:

1)Speed and explosiveness

2) Agility you have to be able to move to play safety

3) Know the system you'll be playing in, the best advice would basically be go to the school you plan to go to get ahold of the AD (athletic director) and the head coach, tell them your story and your plan see what the coach says. After that ask him if you can talk to the position coach, or D coordinator. Really everything relies on knowing the system and beingn the best you can be.



Overall I would say you seem to be driven enough to do anything, but it seems you have a little bit of bad luck; Keep your head up and you will reach your goals.
Not only do I admire your comittment to the dream of playing football, I admire your courage for facing all the twists thrown at you at such an influential age and yet making the right decisions that got you here today instead of walking that other path that would have more than likely never allowed you to see your 20th birthday. I'm extremely impressed that to me, it sounds as if you did alot of this decision making without the support of your parents, or any adult for that matter. Sounds as if your mom was busy making her own decisions as well which left little time for you. Again, you did good kid, you did damn good.



Now, for a 3 day work out



Maintain your strenghtening workout(alot of reps, not bulk)



Speed-Stamina-Improve your 40 yard time-----------



Purchase a Body Harness Parachute(or make one)

Run sprints at 10-20 30-40 and 50 yards, meaning start at the goal line, run a 10 yard sprint with the parachute. turn reset, from the 10 to the goal line. Take a 2 minute break(practice good breathing techniques during this time) After 2 minute cool off, start at goal line, run 20 yard sprint with parachute, turn, reset, run 20 back to the goal line, 2 minute break then the 30 and so on. After you run all 5 sprint sets with the parachute, take a short breather, 5 minutes max, and starting at the goal line, WITHOUT the parachute, run an all out 100 yard sprint. Short break, turn a run 100 back. Work out over. You will have to work up to this very strenuous exercise(about 2 weeks), but you will see a dramatic increase in start stop speed, acceleration, stamina, and and just overall sheer speed. As you get stronger with this exercise, begin incorperating lateral or side to side crossover sprints. You'll be the next Deion or Champ Bailey.



As far as defending, the best workout possible is with a wide receiver, or as a wide receiver. SS and FS are not great ONLY because they 're fast or can jump higher than the receiver. A great Defensive Back is GREAT because he took the time to study and learn offensive strategy. Reading the quarterback or recognizing formations is probably the biggest factor in succeeding as a SS/FS. This however doesn't happen overnight, this takes years to master but you sound as if you have the patience and will-power to do just this. In the meantime, small hand eye coordination exercises will help with agility and concentration. Something as simple as standing in front of a bare wall(about 3 feet away) and taking a tennis ball or raquet ball and "slapping" the ball off the wall repeatedly, alternating each slap between hands. Paint a solid dot on the ball about the size of a dime and try to locate the dot every time you "slap the ball". Increase the momentum of this exercise until all periferal vision is a blur and all focus is on than little dot. Pure Hand/Eye coordination will result as well as focus and concentration.



These are just a few exercises that can be accomplished at a very minimul cost, but if you have a little spending cash, get yor hands on any video or book ever written by Jerry Rice. I know he's a retired wide receiver but he had the greatest workouts, and besides, who better to learn HOW to defend a receiver from, than the greatest wide receiver of all time while he's TEACHING TECHNIQUE to young receivers on how to avoid defenders. He's standing right there giving away all his secrets.

Good Luck with your pursuit of football. Even if it doesn't turn out like you dream(which it will), you already have 1 fan right here no matter what team, or what position you end up at. I admire your courage, keep it up and you will never fail at anything, never. Hope these ideas help in some way of getting you to the top.What should my workout plan should be for football as a safety? (It's a very long story so don't get confuse w
Watch as much film of your opponents, identify their tendencies or bad habits. Playing safety is very demanding on both intelligence and physical ability.