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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