Since we are "technique guys" at SOAR, a lot of people confuse that with "we don't let guys lift heavy". That couldn't be further from the truth - if you have good technique and your training age allows you to lift heavy.
Today I had a junior linebacker in the gym who is one of the strongest high school kids I have ever seen. This is his workout.
1. After warm up - he did 3 sets of 8 multi - directional jumps over hurdles. The goal was to jump as high as possible with as little ground contact time as possible - a true plyometric.
2. Complex sets of Box squats with DB jump squats - Sets of 3 jumps squats were performed on the last 5 sets of squats.
135 - 8reps
225 - 6reps
315 - 4 reps
365 - 4 reps
385 - 4reps
405 - 4 reps
425 - 4 reps
3. Lateral squats with a 35 lb plate. 3 x 8 each leg. Lateral squatting is an often overlooked exercise for all athletes. If you play a multi - directional sport, you must lift in all planes of movement.
4. 1 Leg Straight leg Dead Lift. 3x6 We paired the first 2 sets with a single leg glute bridge for 30 seconds each leg.
5. Sled push for conditioning. He performed 8 10 yd pushes with 25 seconds rest in between.
Done. Saturday we will work on position drills and hit the upper body.
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