Athletic Performance: Weight Training Class – 5 Completely Different Workouts

Hypothetical: You’re a weight training teacher with 5 days a week to train your classes and fifty minute periods in which to do so. That’s 6 minutes (easily) lost to dressing out and back for class. How can you build a successful workout program for 28 kids in forty minutes?

It starts with the warm-up

We get used to what we’ve always done and for many of us that’s this huge group stretch lines with 15 different “dynamic stretches” in them. Let’s cut down on that time and do a one set of 30 seconds per each of these exercises

Air Squat (and I emphasize big circles with the arms to wake up the shoulders), push-ups, crunches, burpees, jump squats, and jumping jacks. I feel these will wake up your athletes’ entire body and get them ready to lift.


How do you program?

Monday: Bilateral lifts, using other tools besides a barbell

ex. Thrusters – dumbbells | Front Squat and plate raise – Plate | RDL – dumbbells

 

Tuesday: Clean Practice, mostly with barbells

ex. Hang Clean – barbell | Good Mornings – power bar

Wednesday: Yoga/Body Weight, no tools

ex. Rounds of body weight | yoga session

Thursday: Unilateral lifts, using other tools besides a barbell

ex. one-arm USA Swings – kettlebell | one-arm push press – dumbbell

Friday: Snatch Practice, mostly with barbells

ex. DB Snatch – dumbbell | Overhead Squat – barbell

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Movement: Agility Drills Session 1

It’s time to get back out on the field again and improve the movement of our athletes. I’m a firm believer in using winter/spring to improve the movement of our players. With a typical split of 30-35 in the weight room and 30-35 on the field I would alternate between speed and agility days. However, with the system we’re using (not my design) we’re on the field for 75 minutes and so I’ll incorporate Dale Baskett’s speed camp session 1-2 with my agility drills session 1.

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Athletic Performance: Off-Season Program 2018 (part 4), Social Media

It’s that time of the year again. The footballs are locked away in the equipment room and your staff is starting to meet again. As a coach, you’re hitting clinics and the AFCA Convention. But you still have a job to do. Your job from January through early August is to get your players to be more athletic, while still respecting their other sports they play and their grades. Your staff needs to sit down and meet to figure out the following, but here are my tips for who to follow on Social Media in order to improve as an Athletic Performance Coordinator.

Check out the foundation for many of my thoughts on this article on Stanford Football

Click here for Coachspeak episode 28 “Off-Season Program 2018”

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Strength and Speed: Transfer Effect

The entire point of going to a Glazier Clinic at this point in life is to have a takeaway per session, right? How about if I took away a great phrase that summed up a page of text into two words? That phrase would be transfer effect and I’m stealing it from Mike Favero from Logan HS in Utah (he stole it from someone else). It’s regarding our strength and conditioning programs and how they relate to football.

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Strength: 10 Unilateral Lifts

As a football coach many times you become a de-facto strength and speed coach either because you’re the header, or because you’re the only assistant on-campus or maybe you just have enthusiasm for the topic and are willing to learn. In my experience, it was because I was a little of all of these factors. Through my time lifting not only for my own benefit but for the benefit of my program, I’ve discovered that I need to trick my body while keeping myself engaged. Not just that but after clinics, reading books, and meeting with strength coaches I’ve discovered what is important in the strength world as a football coach, not a body builder or beach body stud (of which I’m neither).

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