Off Road Jr. Football Workout

[BendtheBar]

How strong is he looking on the chins?

[Off Road]

Originally Posted by BendtheBar

How strong is he looking on the chins?

Very strong on the second and third sets. Suggestions? Maybe manipulating the band tension through the sets?

[BendtheBar]

Originally Posted by Off Road

Very strong on the second and third sets. Suggestions? Maybe manipulating the band tension through the sets?

I am very uneducated about chinup performance. I wish I had some advice.

[Off Road]

Goblet Squats
15 lbs x 10
25 lbs x 10
25 lbs x 20
25 lbs x 20

Inverted Rows
BW x 5
BW x 5
BW x 5

1 Arm Db Row
25 lbs x 5
25 lbs x 5
25 lbs x 5

Push-Ups
BW x 5
BW x 6
BW x 6
BW x 6
BW x 6

Planks/L-sits/Planks
30 sec/20 sec/30 sec

I decided to start working his pulls a little differently. His chin-ups aren't improving a lot and I thought some different types of pulls will help bring his strength up in order to be successfull at chin-ups.

[BendtheBar]

How was his breathing on those last 2 sets of goblets?

[Off Road]

Originally Posted by BendtheBar

How was his breathing on those last 2 sets of goblets?

Much improved over last week. He huffed and puffed through the last five on the second set. Other than that he kicked them out easily. Now I just need to get his pulling to progress, I'll keep messing with some different ideas until I find the right exercises to get him to engage his back more.

[markievicz]

OR Jnr is making some great progress , testament to the hard work put in by you both over the last few weeks,

[Off Road]

Originally Posted by markievicz

OR Jnr is making some great progress , testament to the hard work put in by you both over the last few weeks,

It certainly helps that he enjoys Squats and Prowler. He and his cousin (the strongman competitor) are very tight and my kid feeds off that.

[Off Road]

Prowler
145 lb x 6 Laps x 20 Yards Each

Inverted Rows
BW x 5, 5, 5

1 Arm Db Row
25 lbs x 5, 5, 5

Push-Ups
BW x 5, 6, 6, 6, 6

Planks/L-Sit/Planks
30/20/30 Seconds

Notes:
This one kicked his butt. But even though he was gassed those push-ups were the best he's done, very strong reps. Had two fails during the L-Sits where he had to put his feet down, but like I said he was pooped. Going to stay with this strategy for the pulling exercises as the rows are really bringing out his weak points. Can't do chins if you can't do a bunch of inverted rows. Needs back strength badly, he can curl the 25 lb dumbbell easily but has trouble rowing it.

[Off Road]

The first issues are starting to appear...

My son loves the strength training, a lot. It's pretty easy to get him out there to squat and row and push the Prowler. But he balks at anything that resembles conditioning. Since I want to keep him motivated and having fun I haven't pushed the conditioning on him. But, he is making good strength gains and working hard, that leads to increased appetite and more eating, which when coupled with a lack of conditioning execise compounds the problem. He is getting really out of shape and sucking wind at basketball practice. I guess it's time to put the coaches hat on and start forcing some conditioning work, as long as it doesn't derail his attitude towards working out...