Off Road Jr. Football Workout

[Pull14]

Great pulls, pressing, and conditioning outa both you and your son! That Defranco challenge sounds brutal.

[Off Road]

Originally Posted by Pull14

Great pulls, pressing, and conditioning outa both you and your son! That Defranco challenge sounds brutal.

Thanks Pull. I'm probably enjoying all this more than my kids is.

[Off Road]

Warm-Ups
Body squats x 10
Jumping jacks x 15
Front skips x 20 yards x 2
Side shuffles x 20 yards x 2
60% build-up sprints x 20 yards x 2
Lunge walk x 10 steps x 2
Backpedal and turn x 20 yards x 2

Speed Work
5-5-10-10-20 with Hitting
(see notes below...)
Pro agility cone drill x 3
Backpedal x 20 yards x 2
20 yard sled bear crawls x 2
20 yard sled sprints x 2
5 yard sprints x 8

NOTES:
The 5-5-10-10-20 sprints were COOL! We run forward 5 yards, break down and the backpedal 5 yards, run forward 10 yards, break down and backpedal 10 yards, run forward 20 yards, break down, bear hug a 60 lb sandbag and carry it 10 yards. All at full speed. Way too fun and should teach good position for tackles.

The bear crawls were interesting as it was slick and muddy. I let my son wear his cleats for traction, but I was slipping and sliding all over the place with my running shoes. It was a total blast and funny as heck trying not to go face down in the mud. We were really pooped after these. Great Sunday workout.

[big_swede]

That looks like a great time!

[Kuytrider]

Great work for the pair of you. Mentioned it before but I'd love to have partaken in such workouts as a kid. The sessions your son is doing are awesome.

[Off Road]

Originally Posted by big_swede

That looks like a great time!

It really was a lot of fun. This day is a lot of fun because we take decent rest periods between reps so we can keep the speed up. So we get a good sweat and a high heart rate but it doesn't kill us.

Originally Posted by Kuytrider

Great work for the pair of you. Mentioned it before but I'd love to have partaken in such workouts as a kid. The sessions your son is doing are awesome.

Ya, I seriously wish I had started at his age and using this exact same plan. By the time he's in high school he'll be squatting and pulling good numbers and be in playing shape.

My hope is that he'll be far beyond the temptation for drugs when he gets to high school. Natural strength and size vs. a quick fix. Let the other kids take the drugs to try and catch up to my son.

[BendtheBar]

The 5-5-10-10-20 sprints were COOL! We run forward 5 yards, break down and the backpedal 5 yards, run forward 10 yards, break down and backpedal 10 yards, run forward 20 yards, break down, bear hug a 60 lb sandbag and carry it 10 yards. All at full speed. Way too fun and should teach good position for tackles.

Now that sounds like a blast.

[markievicz]

Great session OR and OR Jnr.

[Off Road]

Originally Posted by BendtheBar

Now that sounds like a blast.

Originally Posted by markievicz

Great session OR and OR Jnr.

Thanks guys. We were just laughing about the bear crawls today on the way to school. Memories

[Off Road]

Warm-ups
Body squats x 10
Jumping jacks x 15
Burpees x 5, 5, 5
Sit-ups x 10, 10, 10
Seated Box Squats x 8

Son's Workout

Goblet Squats
65 lbs x 5, 5, 7

Band Curls
Medium bands x 9, 6, 5

Prowler Pushes
200 lbs x 20 yards x 4

My Workout:

Box Squats
405 lbs x 3

Barbell Curls
105 lbs x 10, 10, 10

Prowler Pushes
305 lbs x 20 yards x 6

Notes:
My squats felt good today, really strong out of the hole, but my right knee felt really weak and loose on the walkout and decent. Almost tempted to use wraps some day.

My son's squats were solid. I decided to just have him do 2 sets of 5 reps and then one set AMAP. Building confidence with the heavy weight. Next week we'll go for 20 total reps.

Prowler was a Bitch in the pooring rain. I swear it's harder to push in the rain. I was pooped after 4 laps but I wanted to show my son that the Prowler wasn't going to beat me, so I got all 6 laps. I know next time he'll get all 6 laps too.