Off Road Jr. Football Workout

[Off Road]

Originally Posted by big_swede

Helluva session or, 20 rep deadlift as a start must be brutal

Thanks Swede, it was one to remember...until I repeat it on Tuesday

[bamazav]

Great workout for both of you guys. I have trap bar envy.

[Off Road]

Originally Posted by bamazav

Great workout for both of you guys. I have trap bar envy.

Thanks Bam. I love the Trap Bar, it hits my quads so much harder than traditional deadlifts or squats. I have an old PR of 350 x 20 that I got years ago. My goal right now is to match that PR. I remember that my whole body thickened up reaching that goal.

[Off Road]

Warm-ups
Body Squats x 10
Jumping Jacks x 15
Front Skips x 20 yards down and back
Side Shuffles x 20 yards down and back
60% Build-up Sprints x 20 yards down and back
Lung Walk x 10 steps (each leg) down and back
Backpeddal and Turn x 20 yards down and back

Speed Training
5-5-10-10-20-20 Run x 2
Pro Agility Drill x 2
Zig Zags x 2
20 Yard Bear Crawl with 125 lb Sled x 2
20 Yard Sled Sprints with 100 lb Sled x 2
5 Yard Sprints (get-offs) x 8

NOTES:
Right now we are working on form and effort; perfect reps. As we get it down we'll be adding reps in the next couple of months. Quality vs Quantity

[big_swede]

Originally Posted by Off Road

Warm-ups
Body Squats x 10
Jumping Jacks x 15
Front Skips x 20 yards down and back
Side Shuffles x 20 yards down and back
60% Build-up Sprints x 20 yards down and back
Lung Walk x 10 steps (each leg) down and back
Backpeddal and Turn x 20 yards down and back

Speed Training
5-5-10-10-20-20 Run x 2
Pro Agility Drill x 2
Zig Zags x 2
20 Yard Bear Crawl with 125 lb Sled x 2
20 Yard Sled Sprints with 100 lb Sled x 2
5 Yard Sprints (get-offs) x 8

NOTES:
Right now we are working on form and effort; perfect reps. As we get it down we'll be adding reps in the next couple of months. Quality vs Quantity

This is a great way to spend a sunday! Great work the two of you.

[Off Road]

Originally Posted by big_swede

This is a great way to spend a sunday! Great work the two of you.

Thanks Swede. It's really a fun way to get the heart rate up and get a good sweat going. My legas are actually sore right now, like after a squat session.

[BendtheBar]

Man you guys are killing it. And getting great father son time. Going to make all the other fathers in the neighborhood feel weak!

[MikeM]

Man, that Friday session was epic, then all the running on Sunday. No kidding your legs are sore! Great stuff OR and ORjr!

I think I'd need a nurse with a crash cart on standby before I ever tried that Sunday workout!

[big_swede]

Originally Posted by Off Road

Thanks Swede. It's really a fun way to get the heart rate up and get a good sweat going. My legas are actually sore right now, like after a squat session.

I can imagine! Im working on my home GPP setup and to get more stuff, some sort of sled or preferably a prowler would be great!

[Off Road]

Slight case of Prowler Flu...Whomever invented that rediculous torture device should be hunted down and SHOT!

Warm-Ups
Body Squats x 10
Jumping Jacks x 15
Burpees x 10, 10
Sit-Ups x 10, 10, 10
Seated Medicine Ball Toss x 10
Seated Jump Squats x 10

Son's Workout
Goblet Squats - 55 lbs x 5, 5, 7
Sled Pull-through - 115 lb x 20 Yards x 2 laps
Push-Ups - BW x 8, 8, 8, 9
1 Arm Db Row - 35 lb x 2, 3, 6

My Workout
Squats - 270 lb x 9 (took it easy)
RDL - 225 x 10, 10
Bar Dips - +55 lb x 9, 9, 10
1 Arm Db Row - 165 lb x 2, 3, 12

Conditioning
Prowler Pushes Relay:
Load the Prowler to 125 lb, son pushes it 30 yards up on high handles and imediately 30 yards back on low handles.
I throw on an additional 45 lb plate and imediately push it 30 yards up on high handles and imediately 30 yards back on low handles.
Imediately take off the extra 45 lb plate and my son does his again.
Imediately throw on the extra 45 lb plate and I do mine again.
Continue for three rounds, then take a 5 minute break, and then three more rounds. Total of 6 laps for 60 yard each. Frackin' Sucked!