Jr. Football Routine

[dmaipa]

Originally Posted by Off Road

I'd thought that topic over, but I came to the conclusion that I'd rather have him fatigued before the running rather than fatigued before the lifting. In my mind there is a higher chance of injury by doing squats in a fatigued state, and the last thing we want is injury.

Too follow that up:
Conditioning can be done in a fatigued state after weight training. But for sprints and agilities the focus is on speed and quickness. If you are training those qualities under a fatigued state, you are training to be slow. Speed work should not cause be fatigued because it is more neural.

If you are worried about injury. If you perform a leg workout before sprints and agility there is a good chance of pulling a muscle because the legs will be fatigued and tight from lifting and you are now telling the body to contract fast.

[Off Road]

Originally Posted by dmaipa

Too follow that up:
Conditioning can be done in a fatigued state after weight training. But for sprints and agilities the focus is on speed and quickness. If you are training those qualities under a fatigued state, you are training to be slow. Speed work should not cause be fatigued because it is more neural.

If you are worried about injury. If you perform a leg workout before sprints and agility there is a good chance of pulling a muscle because the legs will be fatigued and tight from lifting and you are now telling the body to contract fast.

Thanks for clearing up that difference. I see there can be a difference between the two and I wasn't seperating the two ideas. That's why I post this stuff, to get help from those who know more than I do. Thanks again!!!

[dmaipa]

Originally Posted by Off Road

Thanks for clearing up that difference. I see there can be a difference between the two and I wasn't seperating the two ideas. That's why I post this stuff, to get help from those who know more than I do. Thanks again!!!

Not a problem...glad i could be of some help

[Off Road]

Updating this...

Getting the workouts figured out was the hardest part. I needed a routine that allowed us to workout together that fulfilled both of our goals. Since he's only 11 years old, I don't want him under a lot of bar yet, but I need to lift weights. So I came up with the following workout and it's working out very well (see what I did there).

Sunday:
Speed and agility for both of us

Tuesday:
Goblet Squats for him and Back Squats for me
Pull-Throughs with the sled for both of us
Push-ups for him and Bar Dips for me
1 Arm Db Rows for both of us
Prowler Pushes for both of us

Wednesday:
Speed Endurance and agility for both of us

Friday:
Trap Bar Deadlifts for him and Deadlifts for me
Walking Lunges for both of us
Push-ups for him and Bar Dips for me
Band Curls for him and Barbell Curls for me
Prowler Pushes for both of us

Very Christy-esque

Speed training has it's own day to work on...well...speed (Thanks dmaipa)
No conditioning the day before working legs and back
Rest days are well spaced for recovery

[BendtheBar]

You guys seem to have a real nice stride the last several weeks with this program.

[Off Road]

Originally Posted by BendtheBar

You guys seem to have a real nice stride the last several weeks with this program.

thanks BtB, it's been a load of fun for both of us.

[BendtheBar]

How are you handling the pushups for him? Are they max efforts or a certain amount of reps?

[Off Road]

Originally Posted by BendtheBar

How are you handling the pushups for him? Are they max efforts or a certain amount of reps?

Doing ladders with the push-ups. We started with like 4 sets of 3s, and now we are working on 4 sets of 9s. My goal for him is to be able to do 20 perfect push-ups by the start of the season; and I mean "perfect form" and full range.

[dmaipa]

looks solid OR. hope the workouts are fun for you and your son

[Off Road]

As my son gets stronger we are able to add more exercises. Most notable are bar dips and trap bar deadlifts. It's also the final push towards the season with only 2-1/2 more months until try-outs. Given this, his routine changes a little and now looks like this:

Sunday:
Medicine ball throws
Goblet Squats
Push-up ladders
1 arm db rows

Monday:
Off

Tuesday:
Seated jumps or long jumps
Trap Bar Deadlift
Back Extensions
Military press

Wednesday:
Prowler pushes

Thursday:
Medicine ball throws
Bar dips
Chin-ups (band assisted)
Band Curls

Friday:
Sprint training or Hill sprints

Saturday:
Off

His warm-ups include ab training, jumping jacks, burpees and such