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Old 06-21-2012, 09:32 AM   #1
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Default Final Off-season Workout

Just a wrap-up of my son's training...

My son did his last strength workout of the off-season last night. I can't believe that he stuck with it and stay motivated for the entire year. He has made incredible progress and I'm so very proud of him. His last workout went like this...

General Warm-ups
Push-ups - 3 sets of 12 reps
Goblet Squat - 45 lbs x 2 sets of 20 reps
Back Raises - 2 sets of 12 reps
1 Arm Db Row - 45 lbs x 2 sets of 12 reps
125 lb Prowler Suicides

The thing that made this workout so great was that he maintained a very fast pace throughout the entire workout. We got it all done in less than 30 minutes. His strength and conditioning has improved greatly over the last year.

As you can see, my goal was not to have him lifting heavy weights or using barbell movements, my goal was to have him improve on bodyweight exercises and learn to work hard. I figure we have a long time to get him under the bar if his interest stays strong, he's only going to be 12 years old.

He has come a long way from the kid that struggled to do 5 semi-decent push-ups and 5 bodyweight squats with any depth. We set many goals for him at the beginning and he surpassed all of them; His goals were doing 20 good push-ups, 50 bodyweight squats, a single pull-up, and getting his 20 yard sprint time under 3.5 seconds. He blew all those out of the water.

We did use a few barbell movements along the way as a reward or to keep him motivated. He enjoyed lifting weights like Daddy and his cousin once in a while. But we kept them very light and focussed on form only, not progression. We used a military press with a light training bar, a Trap Bar with light weight set up on blocks, and of course we used Db Rows pretty regularly because he just can't do enough chin-ups yet for an effective upper back strengthening exercise.

Next week we go to Disneyland and he will have the whole week to rest and enjoy himself. The following week he starts football conditioning with his team so this was his last workout with me for the year. From here on out until the end of football season he can just play football and be a kid. I think playing football will be better for him than anything we can do in the gym and he'll still be doing push-ups, sit-ups, sandbag squats and presses, and sprinting during football practices to keep up his strength.

So, until next off-season, it's been a fun trip
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Old 06-21-2012, 10:58 AM   #2
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Good for him !!!

I dont think I can sprint 20 yards in under 3.5 seconds.
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Old 06-21-2012, 10:59 AM   #3
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The thing that made this workout so great was that he maintained a very fast pace throughout the entire workout. We got it all done in less than 30 minutes. His strength and conditioning has improved greatly over the last year.
This has been an enjoyable journey to watch. What I am really curious to see is not only how this carries over to football for him physically, but also how his improved confidence carries over.

Well done guys!
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Old 06-21-2012, 12:04 PM   #4
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20 reps of 45 lb goblet squats is no joke! Great job!
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Old 06-21-2012, 12:15 PM   #5
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20 reps of 45 lb goblet squats is no joke! Great job!
and 2 sets


Nice work OR and OR's son!
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Old 06-22-2012, 10:05 AM   #6
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Originally Posted by moeheep View Post
Good for him !!!

I dont think I can sprint 20 yards in under 3.5 seconds.
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20 reps of 45 lb goblet squats is no joke! Great job!
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Originally Posted by 5kgLifter View Post
and 2 sets


Nice work OR and OR's son!
Thanks everybody. It's been a fun journey for both of us. I can't wait to see him having fun on the football field instead of suffering from poor conditioning
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Old 06-22-2012, 10:07 AM   #7
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Originally Posted by BendtheBar View Post
What I am really curious to see is not only how this carries over to football for him physically, but also how his improved confidence carries over.

Well done guys!
I am hoping it will all have a positive effect so he can go out there and enjoy himself. I'm also hopeful that he'll notice the benefits and be ready to continue his workouts next off-season. I'm looking forward to a fun season of Pee-Wee football.
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Old 06-22-2012, 10:17 AM   #8
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Originally Posted by Off Road View Post
I am hoping it will all have a positive effect so he can go out there and enjoy himself. I'm also hopeful that he'll notice the benefits and be ready to continue his workouts next off-season. I'm looking forward to a fun season of Pee-Wee football.
will you keep us posted on how the new season goes for him?
maybe even keep the log running with small updates on games etc??
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Old 06-22-2012, 10:24 AM   #9
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will you keep us posted on how the new season goes for him?
maybe even keep the log running with small updates on games etc??
Yah, I will probably post updates in his journal.
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