Thursday, April 21, 2011

Football Specific Conditioning Workout

Its a little early for most of my football clients to start conditioning. However, my client and trainer Ricky Crawford has to get ready for the Ohio Senior Bowl this Saturday. Yesterday, we went through one of our versions of 4 Quarters of Conditioning.

1st Quarter

Box Blast x 3 each leg - rest 25 seconds (basically enough time to get hooked up to sled)

135 lb sled sprint x 10 yds

rest 30 - 45 seconds -repeat pair 4 more times for 5 total sets

Rest 3 minutes after last set

2nd Quarter

Lateral box blast x 3 each leg (rest 25 seconds)

115 lb Crossover sled run 10 yards each way

Rest 30 - 45 seconds - repeat pair 3 more times

Rest 3 minutes after last set

3rd Quarter

Bungee resisted Lateral skater bound and stick x 3 (rest 15 seconds)

Bungee resisted 8 yard shuffle (down and back 2x)

Alternate directions each set. 3 sets each leg. Rest 30 - 45 seconds between pairs.


4th Quarter

5 yds and back, 10 yds and back, 15 yds through shuttle

2 x each way 30 seconds between sets

Ricky ran with a 10 lb vest on to simulate pads.




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