Spartacus on the Football Field?

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Question: I need to get faster and stronger for football and I have been watching Spartacus on Starz and those guys are ripped and look huge. What do they do and would training like that help me at football?
Answer: I haven’t seen the show but checked online and looked at the training methods they used which were very similar to the ones used while training actors for “The 300” movie a couple of years ago. To follow their training you would have to pursue it as almost a full-time job. Their workouts were divided into two blocks of training times which covered from 8 A.M. until Noon each day. The first session was for agility and learning to fight like gladiators. In their second session they did use a familiar routine for grouping bodyparts and for recovery. Their primary difference in training was the weight used and consistently high rep ranges. They also ran circuits with high rep ranges, short recovery times and functional exercises to improve both muscular strength and muscular endurance. What they developed were physical qualities that can be used on the football field but you need to be able to fit training into your schedule and the routine they follow would not work for most high school athletes.
One routine we use is a rotational schedule that begins with heavy upper body training to build size and power on Day 1. Day 2 consists high intensity leg training to increase muscle endurance followed by stretching. Day 3 is explosive power workouts designed to help players drive off with intense force and Day 4 is Adrenaline workouts consisting of high intensity circuit sets that can be functional or focus on a bodypart. Then they are off for the next couple of days to recover. The next week the bodyparts remain the same but the focus of each workout changes on the training days to elicit a different response from the muscles being trained.
None of this training, either here for football or on the set of Spartacus, would be as effective if the athletes followed a diet filled with junk. The 80/20 rule always applies or the results from all this training are not as impressive as they could be by eating clean. For your workouts, as the weather begins to change you will have to add running, especially sprints, to your routine to maximize the muscle you build in the off-season and convert it into speed and power on the field.
God bless and keep training,
Daryl

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