|Your Strength Coach Right There In Your Hard Drive!|
Nate Lewis-US Sports Strength and Conditioning
Friday May 27, 2011 1:26pm EST
With a little over 3 months until training camp for most of you, Get your max lifts in now to set the bar for your heaviest lifts. Your summer 8-12 week training cycle should consist of endurance type lifts heavy enough to be challenging, but light enough generally to get multiple reps and sets.
This will help get your body ready for the pounding of training camp and minimize the shock of the first days in pads. I will usually take the football players that I train through a boxing conditioning program that will consist of many typical lifts but obviously with the anaerobic threshold in mind. Here is a snippet from a workout I designed for a D-lineman in Texas:
|Select||Exercise Name||Set and Rep Combinations|
|1|| || |
|2|| Squat || |
|3|| Dumbbell Step Up || |
|4|| Dumbbell Reverse Lunge || |
|5|| Jump Rope General || |
|6|| Machine Leg Curl || |
|7|| Dumbbell Incline Bench Press (30 Degree) || |
|8|| Push Ups (regular position) || |
|9|| Push Ups (wide position) || |
|10|| Dumbbell Arnold Press || |
You can see the Jump Rope intervals after the leg portion of the workout. This is a good way for you to 'get your legs' conditioned for the grind of the season ahead.
This is just a portion of a workout for a specific player so please do not try this at home without your doctor's clearance and proper supervision. In other words don't be a knucklehead!
To get your own custom workout, speed, agility, and quickness program with a detailed nutrition plan go to www.fitnessgenerator.com/ussportsradio and I will personally help you get ready to play!