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.

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Programming your off-season program

Our weight program is designed around two extremely complex lifts: the power clean and the barbell snatch. Even if we never power clean or barbell snatch, that’s still the emphasis behind the way we program our Athletic Performance Program. We can do the parts that sum the whole of the two lifts and become better athletes in the process.

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Strength: Unilateral Workout Vol 3

You can’t just lift on both feet (and definitely not from your seat). You have to isolate an arm or leg and condition your body to working that way. Sports are played on one leg or using one arm. Includes a warm up, workout, and cool down.

FREE ARTICLE- 10 Unilateral Lifts

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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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