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Transition Week:

CNS Intensive Day

Pre-Workout Activation
HR/Circulation Increase (30 sec. each)
-Jumping Jacks
-Split Jacks
-Skiers
-Jog + Transverse Abduction/Adduction

http://lmgtfy.com/?q=5%2F3%2F1+for+Football+

Get it off of www.elitefts.com

Get 5/3/1 for Football; follow it exactly as it says; DO NOT change anything 'because you think you know better' this isn't a shot at you, but not too many 14 year olds understand Sport Training...

To steal from Charlie Francis and James Smith:

"Once you know and fully understand the biodynamic and bioenergetic concerns of the sport discipline the rest is chicken soup".

Biodynamics (this...

Transition Week (Friday 3/11/11)

Pre-Workout Activation
-Jog + Arm Circle (F & B)
-Jog + Arm Swings
-Jog + Shoulder Rolls
-Side Skip + Arm Swings
-Ground Based Flex-Band Movements
-Ground...

Thanks for the words.

If you give me some specifics from my posts I can probably give you rationale behind why certain rest periods where as long or as short as they were.

The main reason is...

Transition Week

Upper Body Strength Training
-DB Bench +40/20x2
-Inverted BB Rody Row/10x2
-DB Shrug +75/20x2
-Lat Pull-Down +90/20x2
-DB Curl +25/10x2
-DB Empty Can Raise +15/10x2

Transition Week

Pre-Workout Activation
-1 lap
-Walking + Arm Swings/Arm Circles (F & B)
-Jogging + Arm Swings (F & B)
-Side Skip/Shuffle + Arm Swings
-Stationary Hip Complex
-Leg Swings...

GPP Block/Alactic Power

Pre-Workout Activation (~10 min.)
-Jogging, Skipping, Arm/Leg Swings, Trunk Rotations, Good-Mornings, Light PNF Stretches, etc.

Hip Mobility
-Quadruped/10x3
-Hurdle...

GPP Block/Alactic Power

Pre-Workout Activation (~10 min.)
-Jogging, Skipping, Arm/Leg Swings, Trunk Rotations, Good-Mornings, Light PNF Stretches

Power-Speed Drills
-Walking A/10x2
-Walking...

GPP Block/Alactic Power

Pre-Workout Activation (~10 min.)
-Jogging, Skipping, Arm/Leg Swings, Trunk Rotations, Good-Mornings, Light PNF Stretches, etc.

Hip Mobility
-Quadruped/10x3
-Hurdle...

GPP Block/Alactic Power

Pre-Workout Activation (~10 min.)
-Jogging, Skipping, Arm/Leg Swings, Trunk Rotations, Good-Mornings, Light PNF Stretches

Power-Speed Drills
-Walking A/10x2
-Walking...

GPP Block/Alactic Power

Pre-Workout Activation (~10 min.)
-Jogging, Skipping, Arm/Leg Swings, Trunk Rotations, Good-Mornings, Light PNF Stretches

Power-Speed Drills
-Walking A/10x2
-Walking...

GPP Block/Alactic Power

Pre-Workout Activation (~10 min.)
-Jogging, Skipping, Arm/Leg Swings, Trunk Rotations, Good-Mornings, Light PNF Stretches, etc.

Hip Mobility
-Quadruped/8x3
-Hurdle...

GPP Block/Alactic Power

Pre-Workout Activation (~10 min.)
-Jogging, Skipping, Arm/Leg Swings, Trunk Rotations, Good-Mornings, Light PNF Stretches

Power-Speed Drills
-Walking A/10x2
-Walking...

GPP Block/Alactic Power

Pre-Workout Activation (~10 min.)
-Jogging, Skipping, Arm/Leg Swings, Trunk Rotations, Good-Mornings, Light PNF Stretches, etc.

Hip Mobility
-Quadruped/10x2
-Hurdle...

GPP Block/Alactic Power

Pre-Workout Activation (~10 min.)
-Jogging, Skipping, Arm/Leg Swings, Trunk Rotations, Good-Mornings, Light PNF Stretches

Power-Speed Drills
-Walking A/10x2
-Walking...

GPP Block/Alactic Power

Pre-Workout Activation (~10 min.)
-Jogging, Skipping, Arm/Leg Swings, Trunk Rotations, Good-Mornings, Light PNF Stretches, etc.

Hip Mobility
-Quadruped/10x2
-Hurdle...

Went well; team went 6-4 losing by a total of 15 points and was winning against the #9 team in the country until the last drive.

Individually, I moved to safety/nickel linebacker and started all...

GPP Block/Alactic Power

Pre-Workout Activation (~10 min.)
-Jogging, Skipping, Arm/Leg Swings, Trunk Rotations, Good-Mornings, Light PNF Stretches

Power-Speed Drills
-Walking A/10x2
-Walking...