Gearing up for gameday!

The football team has been off to a great start. Currently 5-1 and closing in fast on the post season. One reason for the teams great success is the incredible work ethic. One thing i have found is some SERIOUS weak glutes and poor activation. Here are a couple of exercises from this mornings workout that are sure to fix them up.



Here is a video of a Single Leg Hip Thrust. I will start them off with a bilateral variation first and then go to this from there. The athletes really like these an find them very challenging.



Here is a great activation drill from Glute Medius. I really like this one because it does not allow flexion at the hip because the athlete is instructed to push against the wall with heel.


A Classic yet great activation exercise for activation, the X-band walk.

So there you have it. A few of the things we did today to get them doing what they do best. I am looking forward to loading them up in the off season but for now the volume is fairly low and special considerations are taken in account for the trauma caused by games and practice.

My week in training

Day 1
1A)CG Bench w/chains- 4x2-3 @205,215,225,230
2A)1 Arm Row-4x8@85
2B)Cable lift-3x8
3A)ITY
3B)Palloff Press
3C)Ext. Rotation
FT Capacity ESD- Incline treadmill sprint-20 in 22 min

Day2
Front Squat-4x2-3@315,335,355,365
Tempo Squat-4 Sereis of 60/60 intervals X3
1 leg SHELC-3x8
GHR Pulsing
ESD-Low ontensity circuit for 30 Min

Day3
ESD- Heavy Resistance Bike
3 series@20 min, 20 min, 10 min
Pk HR=157

Day 4
1A)Tempo Chins-3 series of 30-40 sec/60 PK HR=148
2A)Floor Press-3x10@100
2B)1 arm Face pull-3x10@50
3A)L-later raise 2 ext.-2x12
3B)Grappler Pulse-2x12
3C)Standing d2 Flexion

Day5
1A)Power Clean-3x5,4,3@225, 245, 265
1B)Broad Jumps-3x3
2A)Good Morning-4x5@155,185,205,225
3A)1 leg squat-3x8
3B)Ab Rollout ISO
ESD-2/45 interval runs

I have been getting my workouts in around 5:30 just to have plenty of time to get them done and have more time to work with the teams and other clients. It wasn't too hard after the first week or so. So far I have one "blow" microcycle left until my transition week and then its on to MAX STRENGTH!!

Day 1,2,3 Getting up early!!

Teusday
1 Leg low box jumps
Med ball throws
1A)Heavy front squat-3x3@315, 2@335,1@355
2A)Tempo squat-3 series of 3x60 sec
3A)GHR
3B)GHR Pulsing
ESD- Concentric hypertrophy 2 min on 35 off @ 2.5 trips

Weds- ESD- FT Capacity: Heavy bike 3 series@ 20 min, 10, 19 PK HR-157

Thursday
1A)Tempo Chin up- 3series @3x30-45
2A) Floor Press-3x10 @85
2B) 1 Arm face pull-3x10 @50
3A)L-lateral raise to ext rotation-2x12
3B)Ab roller- 2x12
3C)Standing PNF D2 Flexion

All my workouts were at 6AM so I'm trying to get used to working out in the morning. This allows me the rest of the day to get in and coach and do homework. I may also start working out later at night for my ESD once im done with home work.

Days 3 & 4

Week 1 Day 3&4
Day 3 Localized Muscle Endurance and FT capacity
1A. Pull Up 3X3- BW+40#
2A.Tempo Push Up-3 series of 3x60sec w/ 60 sec rest btwn set and 8 min active rest btwn series
3A.Blast Strap Inv Row-3x8-12
3B.Kneeling D2 PNF-2x10
3C.Tornado ball pulsing
ESD-Loaded Sprints- 10 under AT

Great workout with my brothers in town.

Day 4 Lower Body Strength and power
various MB drills for 3 rounds
1A. Light Hang Clean-3x2
1B. Max Vert Jump-3x3
2A. Safety Bar Squat-3x3 @ 315, 335,355
2B. RDL-3x3 @ 275, 295, 315
ESD- 20 min low intensity kettle bell work

Week One intro in the books. Time for volume to go up and hopefully i make it through these next two weeks alive!

week 1 Day 2 ST Hypertrophy/Eccentric Cardiac Output

Foam Roll/Dynamic WU
Jump rope/Med Ball/Line Jump circuit

1A:Tempo Squat-2 series of 3x60s w/ 60 sec rest
8 min active rest between series @155

2A: SLRDL-2x8 @55

3A: Elevated Split Squat-2x8 @BW
3B: Ab Wheel Roll out-2x12

ESD: 20min low intensity w/ prowler push
Readiness:8
PWO fatigue :8
Good Workout. Tempo stuff really got me good but is really needed!