Off Road Jr. Football Workout

[Off Road]

Warm-ups
Body squats x 10
Jumping jacks x 15
Front skips x 20 yards down and 20 yards back
Side shuffles x 20 yards down and 20 yards back
60% build-up sprints x 20 yards down and 20 yards back
Lunge walk x 10 steps down and 10 steps back
Backpedal and turn x 20 yards down and 20 yards back

Speed Work
5 yard sprints x 5
10 yard sprints x 5
20 yard sprints x 5 (timed)

Son's Best Time = 3.7 seconds

My Best Time = 3.7 seconds

NOTES:
Not too bad for a fat old man I'd like to see both of us get those down to about 3.2

[Off Road]

Originally Posted by mab54

Just found this log OR, that is some great work to the both of you. I think it is awesome you are showing your son this at such an age, wish someone had pushed me into something like that.

Glad you found our journal. I try not to push him too much, it's gotta come from him. I simply start the workouts and it's his choice to join me.

Originally Posted by MikeM

There's nothing a good nudge from Dad won't cure!

Did your son just grow some? My son grew like 4 inches in the past 4-5 months and now he runs like Frankenstein too. I'm hoping it's just the growth spurt screwing him up. Though it might be something similar with your son.

Good idea about the hill sprints!

Good work as always. I'd think Prowler Doms is better than prowler flu!

He's always been a big tall kid, so his running is naturally messed up. For reference, he just turned 11 years old and he's 5'-4" and weighs ~150 lbs. But thankfully it's getting better and I think his football coaches will be pleased with the progress he has made in the off-season.

[JacktheThriller]

getting those 10,000 hours of greatness in early i see

[markievicz]

I was wondering what had happened to your log lately - are you logging both in here for now?

OR Jr's. Progress is going well I see.

[BendtheBar]

Originally Posted by Off Road

NOTES:
Not too bad for a fat old man I'd like to see both of us get those down to about 3.2

Have to make him a bet. If he gets there first let him cut your hair or something.

[Off Road]

Originally Posted by JacktheThriller

getting those 10,000 hours of greatness in early i see

I think I used mine up already

Originally Posted by markievicz

I was wondering what had happened to your log lately - are you logging both in here for now?

OR Jr's. Progress is going well I see.

Ya, since we are both doing the exact same workout, I thought it was easier to combine them. Thanks for finding us.

Originally Posted by BendtheBar

Have to make him a bet. If he gets there first let him cut your hair or something.

I'd actually like that. I like buzz cuts but my wife hates them. I probably look even uglier with a buzz cut so she put her foot down about them. But I think a bet would be a great thing, I'll put the thinking cap on...

[Off Road]

Warm-ups
Body squats x 10
Jumping jacks x 15
Burpees x 5, 5, 5
Sit-ups x 10, 10, 10
Medicine ball throws
Seated squat jumps

Son's Workout:

Sidebends
45 lb x 10, 10 (each side)

Trap Bar Deadlift
105 lb x 5, 5, 5

Military Press
45 lb x 5, 5, 6

Prowler Pushes
Defranco's Challenge x 3 laps
I helped a little with the resistance

My Workout:

Sidebends
95 lb x 10, 10 (each side)

Trap Bar Deadlift
325 lb x 11

Military Press
145 lb x 9, 8, 9

Prowler Pushes
Defranco's Challenge x 4 laps

NOTES:
Defranco's is brutal. It's 135 lb Prowler, 30 yards down on the upright handles, run around the other side, and 30 yards back on the low handles; As fast as you can. That's one lap... Felt a little Prowler Flu coming on after the third lap but I was fine after the fourth. Our goal is 6 laps to pass the Defranco's Challenge.

[mab54]

The Defranco challenge sounds pretty fun though, great job to the both of you!

[BendtheBar]

Felt a little Prowler Flu coming on after the third lap but I was fine after the fourth.

How's your conditioning feeling lately? You must be close to feeling pretty capable of handling anything and everything.

[Off Road]

Originally Posted by mab54

The Defranco challenge sounds pretty fun though, great job to the both of you!

Thanks, it was a lot of fun.

Originally Posted by BendtheBar

How's your conditioning feeling lately? You must be close to feeling pretty capable of handling anything and everything.

I'm getting there. I'm really happy I decided to step up the conditioning with my son. My lifts are taking a bit of a hit but I assume they are going to kick in real soon. A few more weeks should see a real difference.