Off Road Jr. Football Workout

[Off Road]

My son did a 2 mile run/walk in his PE class at school. We called that good for the day.

I have a fun one planned for today (Friday)...

[Off Road]

Warm-ups
20 yards High knees
20 yards Butt kickers
20 yards Shuffle left
20 yards Shuffle right
Backwards run and Turn left
Backwards run and Turn right
20 yard Position sprints
20 yards Sprint back

Agilities
15 yard Army crawl
15 yard Bear Crawl
10 Side hops over 8" hurdle
15 yard Army crawl
15 yard Bear crawl
10 Side hops over 8" hurdle

Strength
Squats with 10 lb ball x 20
Squats with 10 lb ball x 20
(I worked up to a 400 lb single)

Conditioning
20 yard Shuttle run x 4

Finisher
Planks x 30 seconds
Planks x 20 seconds
Planks x 15 seconds

[BendtheBar]

That looks like a blast. How well did he handle it?

[Off Road]

Originally Posted by BendtheBar

That looks like a blast. How well did he handle it?

He had a lot of fun with this one. He loved the crawls the most. The squats are coming along fast, probably could have got 50 reps which is our goal. After he reaches a good 50 reps we'll start throwing in a sandbag. I had the most fun with the shuttle run, but i almost fell on my face; legs were pretty weak after squatting.

[Off Road]

I did not participate in this one, I am sick.

Warm-ups:
20 yards High knees
20 yards Butt kickers
20 yards Side shuffle left
20 yards Side shuffle right
Backward sprint and Turn left
Backwards sprints and Turn right
20 yard Position sprints
20 yard Position sprint

Agilities:(course)
5 sandbag Cleans
15 yard sprint forward
15 yard sprint backwards
40 yard sprint forward
10 hops side to side left leg
10 hops side to side right leg

Strength:
20 Push-ups (from knees when fail)
20 Push-ups (from knees when fail)

Conditioning:
20 yard Hill sprints x 4

Finisher:
30 second Plank
15 second L-sit
30 second Plank

[Off Road]

Warm-ups
20 yards High Knees
20 yards Butt-Kickers
20 yards Shuffle left
20 yards Shuffle right
20 yards Backwards and Turn left
20 yards Backwards and Turn right
Get-Offs x 4

Agilities(course x 2)
15 yard Army crawls
15 yard Bear crawls
20 yard Walking lunges

Strength/Conditioning
20 yard sled pulls x 8

Finisher
Sit-ups x 25

This was a fun one...

[Off Road]

My son and I are super excited...The Prowler arives on Friday

So the big goal with all of this is to make him stronger, and thus faster, and of course to keep up a certain level of conditioning for next season. We also need to improve his footwork because he has a hard time moving in a diagonal from the three point stance. He's just big, strong, and slow.

So if any of you guys with experience see something I'm doing wrong or have something to add, please chime in with your ideas. Just keep in mind that he's 10 years old and not ready for serious weight training. I want him to do 5 perfect pull-ups, 20 perfect push-ups, and 50 perfect squats before we start loading anything.

After we reach those goals we'll transition to bar dips and use a sandbag for squatting. Bear hug sandbag squats, he'll hate me so much

[Off Road]

2 mile jog/walk during PE today.

[BendtheBar]

Originally Posted by Off Road

My son and I are super excited...The Prowler arives on Friday

So the big goal with all of this is to make him stronger, and thus faster, and of course to keep up a certain level of conditioning for next season. We also need to improve his footwork because he has a hard time moving in a diagonal from the three point stance. He's just big, strong, and slow.

So if any of you guys with experience see something I'm doing wrong or have something to add, please chime in with your ideas. Just keep in mind that he's 10 years old and not ready for serious weight training. I want him to do 5 perfect pull-ups, 20 perfect push-ups, and 50 perfect squats before we start loading anything.

After we reach those goals we'll transition to bar dips and use a sandbag for squatting. Bear hug sandbag squats, he'll hate me so much

That should be fun. I know a couple guys here own a Prowler. I have never moved beyond a sled myself.

[Off Road]

Originally Posted by BendtheBar

That should be fun. I know a couple guys here own a Prowler. I have never moved beyond a sled myself.

It was supposed to be here today but hasn't showed up yet. I'll let you know how it compares to a sled when we get a chance to try it out.