Team workout program

HEY 55,

Their are many good plans out there today to meet your needs. JIMBO HALE is the resident guru here on the forum. His plans incorporate running regimens, as well as, a sound weight regimen for every position.

My plan incorporates running 12 months of the year, as well as, lifting and all kinds of cardiovascular enhancers and foot quickening drills based on the jump rope, the dots, and the ladder drills. As a football coach I am basically interested in only 3 lifts (bench press, squats, power cleans or dead lift) as these are the ones that build what a football player needs the most. I like my QB's and receivers to work extra hard on the upper body workout days and always include burning out on the dip bar for one minute at least 3 times a week, cutaways(butterflies) with 3 sets of 10, lat pull downs, incline bench work, tricep pull overs. WE WORK WITH 75% OF THE LIFTER'S MAX IN EACH EXERCISE. After completing our workout, the lifter is permitted to work at will on curls, etc. that I deem more body building BUT NOT UNTIL HE HAS COMPLETED OUR REGIMENS. We work upper body on MON-WED-FRIDAY and lower body on TUES and THURS. We run one and a half miles endurance run on upper body days and we run 100 yd sprints on lower body days. THE MILE AND A HALF MUST BE COMPLETED IN 11.5 MINUTES BY ALL LINEMEN AND 10.5 MINUTES BY ALL OTHER POSITION PLAYERS. THE SPRINT REGIMEN CONSISTS OF 8 100'S, 6 50'S, 3 20'S WITH 15 SECONDS REST IN BETWEEN REPS. WE FINISH UP WITH 10 10 YD GASSERS. DO NOT ATTEMPT TO COME ANYWHERE NEAR THESE FIGURES WITHOUT MAKING SURE EACH PLAYER HAS BEEN GIVEN A THOUROUGH PHYSICAL BY A MEDICAL DOCTOR ONLY!!! THEN, WORK YOUR WAY SLOWLY BUT STEADILY TOWARD THE GOALS THAT YOU SET FOR YOUR PLAYERS.

Coach Easton-TIGER ONE

It is the same regimen, just a lot more reps and the distances are much longer. For example, endurance runs instead of being 1 1/2 miles is limited to 10 minutes at your own pace, etc. Pros work a lot harder on conditioning and are totally serious about it.

Coach Easton

My team does not have a strength coach, so I used to use BFS, but recently switched to XL Athlete. It is a free service done by Division-I strength coaches. The site is pretty huge, with a ton of exercise videos, articles, workouts, drills, warm ups, and other stuff. They just put up a 30-Week Off-Season Program that I'm going to run from January through August. Here is the site if you're interested:

www.xlathlete.com XL Athlete Home Page

Here is a football dynamic warm up I have used for a while now:

www.xlathlete.com/view_...ram_id=57&drill_type=0

And a core workout that has been busting my kid's guts!

www.xlathlete.com/view_...ram_id=29&drill_type=0

Here is that 30-Week program I'm using:

www.xlathlete.com/view_...632&browse_sport_id=19 Weeks 1-4

www.xlathlete.com/view_...633&browse_sport_id=19 Weeks 5-9

www.xlathlete.com/view_...634&browse_sport_id=19 Weeks 10-14

www.xlathlete.com/view_...635&browse_sport_id=19 Weeks 15-19

www.xlathlete.com/view_...636&browse_sport_id=19 Weeks 20-24

www.xlathlete.com/view_...637&browse_sport_id=19 Weeks 25-30

I actually was recommended the site by Cal Dietz, who is a strength coach at the University of Minnesota. He spoke at a Frank Glazier clinic I attended. I love the fact that it is free and really well-maintained. If you sign up (free) you can put in the maxes of all of your athletes, and print out personalized programs.

Their exercise video section is pretty cool:
www.xlathlete.com/browse_admin.jsp?browse_kind=2
There is a bunch of stuff there I've never seen before.

I'm giving these to freshmen after Christmas break to help them get bigger. This, along with telling them to eat anything and everything that walks, swims, or flies, should help them put on some mass!

www.xlathlete.com/view_...gram_id=0&drill_type=0
Get Huge Circuit

www.xlathlete.com/view_...gram_id=0&drill_type=0
Big Arm Circuit

www.xlathlete.com/view_...gram_id=0&drill_type=0
Big Arm and Grip Circuit

www.xlathlete.com/view_...gram_id=0&drill_type=0
Strip Set Circuits - These are BRUTAL!!!!

They put up an on-field pre game/practice warm up the other day:

www.xlathlete.com/view_...gram_id=0&drill_type=0

Looks like something I can easily use for when they're in pads at practice or games

So, I like it. See if you do.

Thanks!
Coach Dave