Wednesday, December 3, 2008

High School off-season workout

I got the chance to write a off-season strength and conditioning program for the high school football team I worked with this past season.
The first two weeks will consist of 4 sets of ten reps for the structural core lifts followed by two weeks of four sets of 8 reps... these four weeks will focus mainly on hypertrophy (muscle growth).
The last two weeks before the team starts their spring football practices and seven on seven games the team will complete 4 sets of 6 reps on all the structural lifts.

the team will lift monday tuesday thursday friday... completing all push movements (chest, triceps, quads) on monday and thursday and all pull movements (back, biceps, and hamstrings) on tuesday and friday.

I will split the team into three stations:
1) Core Structural lifts
2) Agility and core endurance
3) Auxillarly lifts

they will rotate which station they start with every day so no group is always starting with the same station.
The first and second microcycle the team will complete 3 sets of 8 reps for the auxillarly lifts and the last microcycle they will complete 3 sets of 6 reps for their auxillarly lifts.

The head coach informed me that spring practice usually lasts two weeks and then the school goes on spring break... those weeks could be devastating to the gains they make with my program. three complete weeks away from the weight room could almost negate all of the progress... UNLESS I give the team specific high intensity lifts to do throughout the week. Explosive unilateral lifts should definitely maintain a lot of the teams strength and hypertrophy gains.

I spoke with Coach Tracey for about an hour and a half about the program and the direction of the program... especially the intensity needing to be increased, as well as discipline, and improving the team's mindset.

I will start putting the program in excel and typing out the specific lifts, per day, per week for the entire six weeks.
he also asked me to construct a program for the six weeks after the school's spring break... these are going to be some huge yellowjackets....

and i'm out

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