Off Road Jr. Football Workout

[Off Road]

Originally Posted by BendtheBar

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.

I envy his enthusiasm right now. He starts basketball today, first practice (Friday).

[Off Road]

Warm-ups
Typical
20 yard sprint time = 4.0 sec. (tied PR)

Conditioning
20 yard hill sprints x 4
Best Time = 5.3 (new PR)

Strength
Band assisted Chin-ups x 6
BW Chin-ups x 1 (tied PR)
Band assisted Chin-ups x 6
Push-ups = 12 regular and 10 from knees
Push-ups = 10 regular and 10 from knees

Finisher
Situps timed (1 min.) = 33 (new PR)

Notes:
Good effort here. Tied or beat his PRs. Was going to do 5 hill sprints, but I told him if he set a PR he could quit.

[markievicz]

Just had a read through this jog OR and its great to see the progress your son is making. It looks like you are both having great fun with this. Its something I am looking forward to doing myself in a few more years.

[Off Road]

Originally Posted by markievicz

Just had a read through this jog OR and its great to see the progress your son is making. It looks like you are both having great fun with this. Its something I am looking forward to doing myself in a few more years.

It's been a lot of fun for both of us. But now he's started basketball practices, so we'll have to cut it back a bit. His new basketball coach is a ball-buster with the conditioning. They are doing rediculous 1/2 hour full court layup drills to start things off. Then she finishes the practice with 5 sets of lines. And that's twice a week. So I think his new schedule will be:

Sunday - Push-ups, Pull-ups, and Gut work
Monday - Rest
Tuesday - Agilities, Squats, and Prowler pushes
Wednesday - Push-ups, Pull-ups, and Gut work
Thursday - Basketball practice (heavy conditioning)
Friday - Basketball practice. (heavy conditioning)
Saturday - Basketball game (like active rest)

That'll give him three strength days and three conditioning days.

What do you guys think of that?

[Off Road]

My boy was really fired up to train today. His arch-nemisis was bragging about his 50 lb bench press at school. So we had a discussion about bench press vs what he's been doing. I told him that the bench press was a fine lift, but young athletes really need to learn how to control their bodies. I told him at this point doing push-ups will not only work his chest but also work his core and lots of stabilizer muscles. Plus, a 150 lb boy has to be pushing at least 50 lbs when doing push-ups. He bought into it it and was ready to roll...

Warm-ups
Typical + skipping, yes skipping
20 yard Sprint time = 3.7 seconds (new PR)

Agilities
Walking Lunges x 20 yards
Walking Lunges x 20 yards

Strength Training
BW Squats x 15
BW Squats x 15
BW Squats x 15
BW Squats x 15
BW Squats x 15

Conditioning
80 lb Prowler x 20 yards up and back
125 lb Prowler x 20 yards up and back
170 lb Prowler x 20 yards up and back
170 lb Prowler x 20 yards up and back
170 lb Prowler x 20 yards up and back

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

Absolutely a great workout. He was pushing that Prowler with absolute determination. He was starting every push from the 3 point stance, and I didn't tell him to do that. I fear for the boys that line up against him next year...Hahaha

[BendtheBar]

Originally Posted by Off Road

Absolutely a great workout. He was pushing that Prowler with absolute determination. He was starting every push from the 3 point stance, and I didn't tell him to do that. I fear for the boys that line up against him next year...Hahaha

Set them up and knock them down!

They have my daughter benching in school now and she has become preoccupied with it.

[Off Road]

Originally Posted by BendtheBar

Set them up and knock them down!

Well he knocked 62 down last season, we'll see if he can double that this year

They have my daughter benching in school now and she has become preoccupied with it.

Bench is the single greatest test of strength, isn't it? I have my son convinced that squats are the greatest test of strength

[BendtheBar]

Originally Posted by Off Road

Well he knocked 62 down last season, we'll see if he can double that this year

Bench is the single greatest test of strength, isn't it? I have my son convinced that squats are the greatest test of strength

I have my daughter doing goblets right now. I might get her on squats when she hits 13 or 14.

[Off Road]

Originally Posted by BendtheBar

I have my daughter doing goblets right now. I might get her on squats when she hits 13 or 14.

Yup. My boy is doing the bodyweight squats, and sometimes medicine ball squats, and will move into sandbag squats. It will be a couple of more years before he feels a bar accross his back.

[Off Road]

Haha...I think my son got the first taste of hard training last night. After that intense workout, he ate sooo much dinner, couldn't stop eating. Later that night he was really cranky and tired and would start crying over just about anything. Been there before...lol