Off Road Jr. Football Workout

[Off Road]

Warm-ups
Typical plus skipping
20 yard Sprint time = 3.8 seconds

Agilities/Conditioning
Bear Crawls with 80 lb Sled x 20 yards
Bear Crawls with 80 lb sled x 20 yards

Strength
Chin-ups x 3 (band assisted)
Chin-ups x 3 (band assisted)
Chin-ups x 3 (band assisted)
Chin-ups x 3 (band assisted)
Chin-ups x 3 (band assisted)
Chin-ups x 3 (band assisted)

Finisher
Farmers walk, 45 lbs each hand x 40 yards
Farmers walk, 45 lbs each hand x 40 yards



Notes:
The bear crawls with the sled looked like a blast. I'm definitely trying those tomorrow. This was a fun workout for him and we finished off with an hour of archery practice. Great day.

[BendtheBar]

I see a well-worn path is your yard.

[Off Road]

Originally Posted by BendtheBar

I see a well-worn path is your yard.

Ya, that's our sled area.

[Off Road]

This was the first day I had to nudge my son to workout. He said he wasn't in the mood, I said okay but skipping workouts isn't going to get him a spot on the team, and he said okay, "Lets get it started."

Warm-ups
Typical + skipping + lunges (punishment for wanting to skip)
20 Yard sprint time = 3.8 seconds

Agilities/Conditioning
Bear Crawls with 125 lb sled x 40 yards
Bear Crawls with 125 lb sled x 40 yards

Strength Training
Push-ups x 5
Push-ups x 5
Push-ups x 5
Push-ups x 5
Push-ups x 5
Push-ups x 5

Finisher
Farmers Walk, 45 lbs each hand x 40 yards
Farmers Walk, 45 lbs each hand x 40 yards (one drop)



NOTES:
He was supposed to do hill sprints today but really wanted to do the bear crawls again. Since I want him to have fun of course I made the switch, but made it heavier - lol We will spending the next couple of weeks doing strength training with lower intensity and higher volume before we test again.

[Off Road]

Warm-ups
Typical stuff

Agilities
20 yard Hill Sprints
20 Yard Hill Sprints
20 Yard Hill Sprints

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

Prowler Pushes
125 lbs x 40 yards
125 lbs x 40 yards
125 lbs x 40 yards
125 lbs x 40 yards
125 lbs x 40 yards

Finisher
Ran a bunch of passing routes while I tossed him the ball

Notes:
He was ready for it today and I pushed him hard. He never missed a step and powered through everything with a great attitude. He then finished up with a big dinner, trying to keep up with my eating...Ya, good luck there little buddy.

I am so proud of him. He may not be lifting big weights, but he's working his butt off and getting better every week. I guarantee he's putting in more effort on big exercises than most of the gym bunnies at the local chrome and fern land, and he's only 10 years old to boot. It gives a whole new perspective on answering questions on other forums about guys that can't find ways to train at home or make every excuse in the book to not work hard.

[BendtheBar]

Originally Posted by Off Road

He then finished up with a big dinner, trying to keep up with my eating...Ya, good luck there little buddy.

He'll catch you one of these days

[Off Road]

Originally Posted by BendtheBar

He'll catch you one of these days

He will PASS me. I will dig up a picture of his cousin. My kid is on the same track as him for size.

[Off Road]

Originally Posted by Off Road

He will PASS me. I will dig up a picture of his cousin. My kid is on the same track as him for size.

Here is a picture of them together. My nephew is ~6'-4" and 300 lbs. Absolute BEAST!

[BendtheBar]

Originally Posted by Off Road

Here is a picture of them together. My nephew is ~6'-4" and 300 lbs. Absolute BEAST!

Beast for sure.

My nephew is already a lineman in the making. 13 years old, 5'10", 280. He's lifting with me tomorrow.

[Off Road]

Originally Posted by BendtheBar

Beast for sure.

My nephew is already a lineman in the making. 13 years old, 5'10", 280. He's lifting with me tomorrow.

That's a BIG kid. It will be fun to see him grow and get strong.