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Old 03-17-2012, 08:24 AM   #201
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Originally Posted by Rich Knapp View Post
good work to you both.
Thanks Rich.

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Originally Posted by BendtheBar View Post
Oh yeah, that brought me back to my childhood and playing sand lot football in the rain.
Ya, it was kind of like that same feeling...except nobody was hitting us back.

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Originally Posted by big_swede View Post
Love that prowler work OR!
Thanks Swede. Just trying to keep it fun.

On a side note, everything is sore today. Prowler DOMS
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Old 03-18-2012, 09:27 PM   #202
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Default Sunday, March 18, 2012

Warm-ups
Body squats x 10
Jumping jacks x 15
Front skips x 20 yards down and 20 yards back
Side shuffles x 20 yards down and 20 yards back
Build-up sprints x 20 yards down and 20 yards back
Lunge walk x 10 yards down and 10 yards back
Back peddal and turn x 20 yards down and 20 yards back

Speed Work
5-5-10-10 run x 2
Pro agility x 2
Backpedal x 20 yards down and 20 yards back
20 -20 yard run x 2
20 yard sprints x 2
5 yard sprints x 8
First two steps x 8

Notes:
Tried to keep things paced out so he could keep his speed up. Still, it gets the heart pumping and lungs burning. I know I had a good sweat going. He is getting real good starts but then starts to get stiff-legged on his running. I'm really coaching the knee drive forward. When he thinks about it he does good. Starts are definitely getting more powerful.
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Old 03-18-2012, 11:45 PM   #203
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He is getting real good starts but then starts to get stiff-legged on his running.
Have any hills he could run up.

Hard to run stiff leg up a hill. The old Walter Payton trick.
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Old 03-19-2012, 08:10 AM   #204
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Have any hills he could run up.

Hard to run stiff leg up a hill. The old Walter Payton trick.
A fantastic response and we definitely have hill sprints in the rotation for just that reason. The problem is my son hates hill sprints. I don't want to kill him with hill sprints and make him lose his motivation and desire to train.

We also do sled sprints to develop that knee drive too. He enjoys sled work much more, so maybe I'll include them more often. But like i said, he has great knee drive off the line but loses it as his speed levels off. He goes from running like a "runner" to running like Frankenstien. Just need to keep working on it I guess; it's definitely getting better.
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Old 03-20-2012, 07:04 PM   #205
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Default Tuesday, March 20, 2012

Really short on time today...

Warm-ups
Body squats x 10
Jumping jacks x 15
Burpees x 10, 10
Sit-ups x 10, 10
Seated jump squats x 10

Son's workout

Goblet squats
55 lb x 5
55 lb x 5
Got mad at him for not focussing and giving effort
then...
55 lb x 12 reps

Push-ups
BW x 8, 9, 9, 9

Prowler pushes
135 lbs x 6 - 30 yard all-out sprints

My Workout:

Box Squats
325 lb x 7 reps

Bar Dips
+60 lbs x 6, 6, 6

Prowler Pushes
135 lbs x 6 - 30 yard all-out sprints

Notes:
Short and sweet. Had a talk with my son after the workout. Told him 12 reps was awesome. But he needs that focus and effort EVERY TIME!
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Old 03-20-2012, 07:53 PM   #206
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We also do sled sprints to develop that knee drive too. He enjoys sled work much more, so maybe I'll include them more often. But like i said, he has great knee drive off the line but loses it as his speed levels off. He goes from running like a "runner" to running like Frankenstien. Just need to keep working on it I guess; it's definitely getting better.
I'm sure it will improve. I went from zr to hero with sprints in a short time just by running more.
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Old 03-20-2012, 07:54 PM   #207
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Short and sweet. Had a talk with my son after the workout. Told him 12 reps was awesome. But he needs that focus and effort EVERY TIME!
Big jump after those 5ers. I pushed my daughter today on steppers. Sometimes they need that big nudge.
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Old 03-20-2012, 09:52 PM   #208
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Big jump after those 5ers. I pushed my daughter today on steppers. Sometimes they need that big nudge.
A little kick in the pants is good for all of us once in a while. But to be honest, you'd probably have to nudge me on steppers too
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Old 03-20-2012, 10:07 PM   #209
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Just found this log OR, that is some great work to the both of you. I think it is awesome you are showing your son this at such an age, wish someone had pushed me into something like that.
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Old 03-21-2012, 03:19 PM   #210
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There's nothing a good nudge from Dad won't cure!

Did your son just grow some? My son grew like 4 inches in the past 4-5 months and now he runs like Frankenstein too. I'm hoping it's just the growth spurt screwing him up. Though it might be something similar with your son.

Good idea about the hill sprints!

Good work as always. I'd think Prowler Doms is better than prowler flu!
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