Off Road Jr. Football Workout

[Off Road]

Goblet Squats
26.25 lb x 10
26.25 x 20
26.25 x 20

Band Rows
Med. x 20
Med. x 20
Med. x 20

1 Arm Db Row
26.25 x 5
26.25 x 5
26.25 x 5

Notes:
Really having trouble with pulls. I need to find something where he can pull with good form for good reps and still be progressive. I'm leaning towards starting him on rows with the sled.

Squats are starting to really kick his butt

[BendtheBar]

How about something like a two arm row, step back, two arm row, step back...type of sequence?

Thought I would toss that out as it came to my mind.

[Off Road]

Originally Posted by BendtheBar

How about something like a two arm row, step back, two arm row, step back...type of sequence?

Thought I would toss that out as it came to my mind.

Exactly waht I was thinking. Great minds think alike. He just weighs too much to get really good at chin-ups right now without first getting some upper back strength.

[Off Road]

Prowler Pushes
150 lb x 20 yard x 6 laps

Push-ups
BW x 6, 6, 6, 6, 6

Planks/L-sit/Planks
30/20/30 seconds

Notes:
The Prowler work is going well. We keep adding little bits of weight and he pushes it like a CHAMP. His push-up form is getting really solid with every rep slow and strict. Making good progress.

[Off Road]

Not a ton of stuff going on this week. He had a basketball practice on Thursday and a game on Saturday. His team really, really sucks, and is getting worse as the coach tries different rotations. But it's a lot of fun seeing my boy taking charges in the paint; sometimes he fouls, sometimes he gets the call, but more often than not the other player doesn't want to run into the large boy and is forced to pull up and take a bad shot. The really cool thing is when he gets knocked down he'll hop right back up. Last year (before football) he would cry like a baby for getting knocked down. Football really toughened him up!

[BendtheBar]

What type of league is this? We used to play in a YMCA league back in the day...

[Off Road]

Originally Posted by BendtheBar

What type of league is this? We used to play in a YMCA league back in the day...

Same sort of thing...it's a rec league through the Parks and Recs district. I believe his football training has helped his basketball, and I think his basketball training will help his footwork in football. They really compliment eachother.

[BendtheBar]

Originally Posted by Off Road

Same sort of thing...it's a rec league through the Parks and Recs district. I believe his football training has helped his basketball, and I think his basketball training will help his footwork in football. They really compliment eachother.

I would say so. I played basketball excessively and the constant sprinting, jumping and changing direction was great overall training.

[Off Road]

Goblet Squats
27.5 lb x 20
27.5 lb x 20

Sled Rows
105 lb x 20 yards
105 lb x 20 yards

1 Arm Db Row
27.5 lb x 5
27.5 lb x 5
27.5 lb x 5

Band Curls
Light Band x 12 reps

Notes:
Really focussing on the pulling muscles. Slow but steady progress on the squats. I'm going to let him progress with the goblets for 12 weeks and then probably start him on the Trap Bar. Give him something to look forward to.

[Off Road]

Prowler Pushes
150 lb x 20 yards x 6 laps

Push-Ups
BW x 6, 6, 6, 6, 7

Band Triceps Extension
Light band x 8, 8

Planks/L-sits/Planks
30/20/30 seconds

Notes:
Little progress every time. It's all adding up. Hopefully by the time the season start he'll be doing sets of 10s on the push-ups and pushing a 200 lb Prowler. Should be a beast off the line.