Off Road Jr. Football Workout

[Off Road]

We were able to squeeze this in before dinner. He was fired up today and was going after it like a beast! He knows some kids that are going out for football next year and he wants to make sure he earns his spot. Good for him. It's so much fun to have such a willing trainee and not have to push him, I'm actually forcing him to take small breaks.

Warm-ups
Typical

Agilities
Burpees x 5
Burpees x 5
Burpees x 5
Burpees x 5
Burpees x 5

Strength
Chin-ups x 6 (band assisted)
Chin-ups x 6 (band assisted)
Pushups x 10 followed by 10 on knees
Pushups x 8 followed by 10 on knees

Conditioning
125 lb sled x 20 yars up and 20 yards back
125 lb sled x 20 yars up and 20 yards back
125 lb sled x 20 yars up and 20 yards back
125 lb sled x 20 yars up and 20 yards back

Finishers
Sit-ups x 25
Worked a bit on hanging leg raises, well more like knee raises.

That was a good one

[Off Road]

Short on time so me and my son did side by side workouts today...

Medicine Ball Squats x 20
Medicine Ball Squats x 20
Medicine Ball Squats x 20
Medicine Ball Squats x 15
Medicine Ball Squats x 12
Medicine Ball Squats x 12

Pull throughs with 80 lb sled x 10 yards
Followed by 80 lb sled rows x 10 yards

Pull throughs with 80 lb sled x 10 yards
Followed by 80 lb sled rows x 10 yards

Sit-ups x AMAP in 1 minute = 25

Short and brutal, at least for a 10 year old

[BendtheBar]

Originally Posted by Off Road

We were able to squeeze this in before dinner. He was fired up today and was going after it like a beast!

I miss the good old days when I had energy like that.

[Off Road]

Originally Posted by BendtheBar

I miss the good old days when I had energy like that.

No doubt. He was like a possessed person doing those Burpees. Yesterday's was fun too, kept asking if he could do his next set. I kept telling him, "Take a breather and let me add more weight to my bar." He's like, "Here, I'll help you load the bar, I'll have to learn to do it sonner or later."

[Off Road]

Warm-ups
Typical with a 20 yard sprint time of 4.40 (getting better!)

Agilities
Get-offs x Many
5 Dot Drill x 1 minute

Strength
B.W. Squats x 30
B.W. Squats x 15
B.W. Squats x 15

Conditioning
125 lb Prowler, 20 yards up and 20 yards back
125 lb Prowler, 20 yards up and 20 yards back
125 lb Prowler, 20 yards up and 20 yards back
125 lb Prowler, 20 yards up and 20 yards back

Finishers
30 second plank
25 sit-ups

Notes:
It's really funny, my son has a couple of arch nemesis' that can really get him fired up to train hard. One kid is from school that keeps telling him that he shouldn't be on the football team and threatens to go out for his spot next year. The other kid is on his team and absolutely hates the fact that my kid was challenging for his spot after his first year. My kis knows that both of them want to see him fail. All I have to do is mention their names and he will give 100% intensity to his workouts. He was a kid possessed today pushing that Prowler. I think I'm going to write their names on the push bars

[Off Road]

Added note:
Basketball season will be starting for him next week. I'm thinking of cutting his workouts down to twice a week because he'll have two practices and a game every week.

[Off Road]

Warm-ups
Typical plus 20 yard sprint time = 4.20 seconds (still getting faster)

Agilities
First two steps offensive line position

Strength
Chin-ups x 6 (band assisted)
Chin-ups x 3 (we were laughing too hard)
Chin-ups x 4 (band assisted)
Push-ups x 12 regular and 10 from knees
Push-ups x 12 from knees

Conditioning
Hill sprints x 5

Finisher
Plank x 60 seconds (goal reached)

[Off Road]

Warm-ups
Typical minus the sprints

Strength
Lunges x 20 yards
Lunges x 20 yards
Backwards sled pull x 125 lbs x 20 yards
Backwards sled pull x 125 lbs x 20 yards

Conditioning
135 lb Prowler, 20 yards up and 20 yards back
135 lb Prowler, 20 yards up and 20 yards back
135 lb Prowler, 20 yards up and 20 yards back
135 lb Prowler, 20 yards up and 20 yards back

Notes:
Decided to switch up to short and intense today. He loves the sled and prowler, so, Keep the enthusiasm high!

[Off Road]

Warm-ups
Typical
Best 20 yard Sprint = 4.0 sec (1.2 seconds better!)

Agilities
Red light Green light
Start from three point stance
Green light is sprint
Red light is stop in three point stance
Several rounds for 20 yards

Strength
BW squats x 25
BW squats x 20
BW squats x 15
BW squats x 10
BW squats x 5
Minimal rest between sets

Conditioning
125 lb Prowler, 20 yard up with high handles, 20 yards back with low handles.
125 lb Prowler, 20 yard up with high handles, 20 yards back with low handles.
125 lb Prowler, 20 yard up with high handles, 20 yards back with low handles.
125 lb Prowler, 20 yard up with high handles, 20 yards back with low handles.
125 lb Prowler, 20 yard up with high handles, 20 yards back with low handles.

Finisher
30 second Planks
20 seconds L-Sit
30 seconds Planks

Notes:
He breezed through this workout, huffing and puffing the whole way. His conditioning is getting so high. He is going to coach me through my squat workout tomorrow...I'm in big trouble when it comes to finiahing with the Prowler...payback's a Bitch!

[BendtheBar]

Originally Posted by Off Road

He breezed through this workout, huffing and puffing the whole way. His conditioning is getting so high. He is going to coach me through my squat workout tomorrow...I'm in big trouble when it comes to finiahing with the Prowler...payback's a Bitch!

Excellent! I remember those good old days when my conditioning was sky high. It's such a fun place to be for a young athlete.