Monday, August 29, 2011

In Season Lift #1

Week 1 of the High School Football Season is over and now it is time to put some thought into your in - season lifting schedule. Most high school football teams play on Fridays, so lifting on Sunday and Tuesday is a pretty good set up. Ideally, I would like to see kids lift twice per week during the season, but one day is better than none. This is also a sufficient workout for other athletes such as volleyball players and soccer players.

For those of you that are banged up or injured, you know what you can and cannot do. Basically, if it hurts, don't do it. Ex - If you hurt your shoulder, stay off the bench press but you should be able to do some pulling and legs.

Here is In - Season Lift #1

Full Warm - up - Soar clients use Warm up A or B

DB squat jump 3x4
Prone bridge or Rollout variation

DB chest press 3x6
1 leg squat to box - 3x 6 each leg

Seated row 3x8
1 leg RDL (straight leg dead lift) 3x6 each


If you feel good, you could throw in a couple sets of biceps, triceps or shoulder work. Also, do whatever prehab /rehab exercises your trainer has you doing.

Stay Strong, Stay Healthy!

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