Originally Posted by
ATLfootballer
Originally Posted by
pookieman
Originally Posted by ATLfootballer
Where do you play at and what position?
I'm training right now for a 8 nation world cup style tournament in July and I need to get my conditioning down. I haven't started my running yet because of a some lingering leg injuries.
Back when I was in college, 00 to 04 we used to do 16x 110's as conditioning. As a DB we had to do them in 15s each for a pass. What do they have y'all doing in the summer before camp? I just can't for the life of me recall what the frequency of our off season running was like....
Played the last 3 yrs as a db at ole miss but im transferring after I graduate in may.
Yea summer time we work our way up to 16x110's with 14s to finish by starting out at 8 and working up to 16 by adding 2 each week on tuesdays, on thursdays we do ladder sprints starting at like 6 or 8x 100's, 6x80's, 6x60's and so on with 15 seconds rest btw sprints and 90 seconds rest btw sets and once we get to 60's and 40's the rest changes to 11s and eventually we work up to 10x100's, 8x80's, 6x60's and 4x40's which are back to back to back to back to finish them off (since the rest time was so short these sprints were more like form running at a good pace not an all out sprint). On fridays we do stadiums starting at 4 or 6 and working up to 14. This is all in June/July and we also to prowler sled pushes which to me is just a version of HIIT.
good looks on the workouts.
HEres an example on what my high school is doing now and throughout the summer winter.
The 3 max lifts we test are Bench, Squat and Hang Clean
so we test every 4 weeks and to start off we have the Core of our lifts which are
All supersets are doing the same reps that you just did for the set, aside from GHR which is usually 5x6
Mondays:
Bench supersetted with Glute-ham raise
Then Regular Squat with Plate raise.
Tuesday:
Power Clean supersetted with Walk-unders (usually a hurdle)
Front Squat: 4x6 w/ weighted sit-up
Thursday:
Box Squat w/ Plate Raise
Incline Bench w/ GHR
Friday:
Deadlift w/ Weighted Sit-up
Hang Clean to Front Squat w/ walk overs.
The Amount of Reps and weight is going to change from week to week,
Percentages represent the % value of the Max lift you did.
the First week/4th Week for Bench, Squat, Power Clean is
60% of Max x 10
70% x10
75%x6
80%x5
85%x4
90%x2
95%x1
2nd week I'm blanking on.
3rd Week is
50%x10
60%x10
70%x10
75%x6
80%x5
85%x4
90%x2
Front Squat is always 4x6
Incline Bench is usually around 60-75% of your bench max
For my Deadlifts, I usually just use a little more than my Squat max, and Reps are no more than 3-5, with weight ranging from 75%-90% of max.
Box Squat is 60-75% of max with reps ranging from 3-5.
For the Days workouts, if there is a pyramid, so on Mondays we go through the Squat and Bench lift twice, along with on tuesdays with the Power clean.
We also have assistance work that varies from day to day, but Mondays/Thursdays it works the Chest/Legs and Tuesdays/Fridays Back/Legs.
For Abs we have a Ab Circuit that we do every day before our actual lift.
1 min. leg lift w/ time added on for bent legs, hands near/under butt.
then 1 min. plank
1 min side plank each side.
then 25 crunches
25 toe touches
50 russian twist (25 each side)
25 suitcase crunches.
50 alternating crunches
then 25 cruches again
I've had some great gains so far on this,
I'm 5'10" ~170 and i started off Squatting 315, Cleaning 195 and Benching 210, w/ a 28.5" vert. (can barely get rim)
I'll post my new max lifts when I test not this coming week but the week after that.
