Non-Competitive Season Preparation

[qb0708]

I've taken mostly core credits so far, but am starting to reach more in depth to the related courses for my degree in the coming semesters. But, thanks for the advice, I'll definitely look for some articles, books, etc those experts you listed wrote. Heard of Dr.Yuri and obviously Wendler but am still unfamiliar the others...
Good luck with the training!

No problem.

I'll give you some websites and a quick bio on some of the guys.

Mel Siff co-authored 'Supertraining'.

Buddy Morris is the head physical preparation coach at the University of Pittsburgh, check out elitefts.com for some of his documents and interviews.

James Smith is the assistant physical preparation coach at the University of Pittsburgh, check out his website www.powerdevelopmentinc.com, and elitefts.com for Q&A.

Charlie Francis was the coach of Ben Johnson, check out his website charliefrancis.com

Thanks for the words regarding training, same to you.

[qb0708]

Block C: Alactic Capacity

Pre-Workout Activation (Circuit):
-Leg Swings (Flex/Ext Ab/Ad)/Reps
-Arm Swings (Flex/Ext Ab/Ad Trans)/Reps
-Arm Circles/Reps
-Hurdle Series 2x10
-Quadruped 2x10
-Injury Prevention:
Neck +65/10x2
Box TKE/20x2
Rotator Cuff/10x2 (MB)
Ankle/10x2 (AB)
Transverse Ab-/Adduction/10x2 (MB)

(12lb) Med Ball Throws (Throw it, Jog/Walk to it, Throw it, etc.)
-Iso-Ballistic Drop/5x3
-Squat/5x3

Special Oxidative Capacity: (~30 sec. rest rep, ~5 min. rest series)
-Specialized Developmental Exercises (10 DB) 10/40yd

General Oxidative Capacity: (~30 sec. rest rep)
-Tempo Runs 10/40yd

Abdominal/Trunk Circuit: (2x25, arbitrary rest between circuits)
-McGill Sit-Ups +12lb MB
-Wipers
-Destroyers
-Dyn. Side Iso
-Dyn. Iso
-Osc. Iso Lat. 12lb MB Rebound

PNF Stretching: Hamstrings, Calves, Glutes, Quads, Hip Flexors, Upper Body

Notes: Got this workout done really fast. Was in and out with set-up and cool-down/stretching in under an hour and a half. A little tight in my front delt, pec, area, so I'll probably get some SMR and stretching done later, and probably for my lower body also.

[DocHollidy]

you excited for camp bro? I know I am.

[qb0708]

you excited for camp bro? I know I am.

Yes I am. We only have one week of camp before school starts this year, though.

Between moving positions and being familiar with all the on-goings I am very excited to see what the season brings.

[qb0708]

Block C: Alactic Capacity

Pre-Workout Activation:
-Jogging and Skipping (Volitional)
-Mobility: Leg Swings (Flex/Ext Ab/Ad)/10x2, Quadruped/5
-Dynamic Stretches:
Walking Lunge, Hip In/Ex, A, B, C/10
Dynamic Hip In/Ex, A, B, C/10
Running A/20

Special Physical Preparation: (~30-40 sec. per rep, ~4 min. per series)
-Specialized Developmental Exercise/6 (3)

Acceleration: (~1:30-2 min. per repeat)
-20yd Sprint/5 (Varied Starts)

Reactive/Elastic Lower Body: (~2 min. rest per repeat)
-3 Fold Broad Jumps/5

Upper Body Strength Training:
-DB Push-Ups BW/15 BW/20 BW/25 BW/35
-Inverted Row BW/10x4
-Dumbbell Shrug +100/10 sec. Isometric +10 Reps x4
-Shoulder Abduction +20/10x4
-Arms/10x4

Static Stretching:
-Hamstring, Glute/Hip Rotators, Hip Flexors, Quads, Gastroc (2x20sec.)
-Upper Body

Notes: Excellent workout. The SDE felt really good and this exercise has the highest dynamic correspondence to what I will be subjected to via our defensive schema. Anyways, enough with the scientific jargon, decided to do some flying sprints to work on relaxation and pretty sure I set a PR on 3 fold Broad Jump. Strength Training felt good and I am getting more reps every week with the Push-Ups.

[qb0708]

Block C: Alactic Capacity

Pre-Workout Activation (Circuit):
-Leg Swings (Flex/Ext Ab/Ad)/Reps
-Arm Swings (Flex/Ext Ab/Ad Trans Ab/Ad)/Reps
-Arm Circles (In/Ex Ex/In)/Reps
-Hurdle Series 2x10 (w/9lbMB 1st, 12lbMB 2nd)
-Quadruped 2x10
-Injury Prevention:
Neck +65/10x2
Band TKE/20x2 (LB)
Rotator Cuff/10x2 (2 MMB)
Ankle/10x2 (GB)
Transverse Ab-/Adduction/10x2 (2 MMB)

(9lb) Med Ball Throws (Throw it, Jog/Walk to it, Throw it, etc.)
-OHB/5x3
-Rotational/5x3

Special Oxidative Capacity: (~30 sec. rest rep, ~5 min. rest series)
-Specialized Developmental Exercises (6QB, 4DB) 10/40yd

General Oxidative Capacity: (~30 sec. rest rep)
-Tempo Runs 10/40yd

Notes: 15 American Football throws (~40yds.) inter-mixed with the bouts.

Abdominal/Trunk Circuit: (2x25, arbitrary rest between circuits)
-McGill Sit-Ups +12 MB
-Wipers
-Destroyers
-Dyn. Side Iso
-Dyn. Iso
-Osc. Iso Lat. +12 MB Rebound

PNF Stretching: Hamstrings, Calves, Glutes, Quads, Hip Flexors
Static Stretching: Upper Body

Notes: Excellent workout. By far the best 'low' workout I have had in the past 3 weeks. Adding the Med Ball with the Hurdle Series was 'fun' and adds a 'stabilization' aspect to the upper body and places an extra load on the active musculature, etc. Definitely noticed a 'lightening effect' from throwing the heavier MB the last few weeks and then returning to the lighter one, this will be something I undulate once I have complete control of my training again.

[qb0708]

Block C: Alactic Capacity

Pre-Workout Activation:
-Jogging and Skipping (Volitional)
-Mobility: Leg Swings (Flex/Ext Ab/Ad)/10x2, Quadruped/5
-Dynamic Stretches:
Walking Lunge, Hip In/Ex, A, B, C/10
Dynamic Hip In/Ex, A, B, C/10
Running A/20

Special Physical Preparation: (~30-40 sec. per rep, ~4 min. per series)
-Specialized Developmental Exercise/6 (3)

Acceleration: (~2-3 min. per repeat)
-30yd Sprint/5 (Varied Start)

Reactive/Elastic Lower Body: (~2 min. rest per repeat)
-Box Jumps/5x3

Total Body Strength Training:
-Barbell Floor Press +Bar/10 +135 +24C +Micro/6 +165 +24C +Micro/6 +175 +24C +Micro/6
-Reverse Leg Press +3 Plates/6 +4 Plates/6x2
-Monster Band Pull-Down/12 +Mini/12x2
-Back Raise/12x3
-Hanging Leg Raise/15x2

Static Stretching:
-Hamstring, Glute/Hip Rotators, Hip Flexors, Quads, Gastroc (2x20sec.)
-Upper Body (Pectorals, Deltoids)

Notes: Excellent workout to close out the off-season preparation. Subjectively felt relaxed and smooth through both the SDE and the Sprints. Decided to up the height in the box jumps, plus I was able to keep relatively the same degree of knee and hip flexion upon landing on the box as with the lower box. Decided to have some fun with the Floor Press today by adding in the bands.

[qb0708]

Volitional Transition Week

Pre-Workout Activation:
-PNF Stretching
-Jogging and Skipping (Volitional, bit longer than usually)
-Mobility: Leg Swings (Flex/Ext Ab/Ad)/10x2
-Dynamic Stretches:
Walking Lunge A, B/10x2
Dynamic A, B/10x2
Running A/20x2

Top Speed: (~4-5 min. per repeat)
-(+20) 60yd/3

Reactive/Elastic Lower Body:
-8in Depth Jump/3

Total Body Strength Training:
-Barbell Bench Press +Bar/10 +135/8 +185/5 +205/3 +225/4 (PR)
-Barbell Back Squat +Bar/8 +135/6 +225/5 +315/2 +405/1x2
-DB CS Row +40/10x2
-Reverse Hyper +MR/10

Extensive Med Ball Wall Throw Circuit (2/25 reps)
-Sit-Up
-Chest Pass
-Scoop
-Rotational
-Overhead

Notes: Called an audible today; decided to continue with a truncated volume developmental workout in lieu of a complete supercompensation week. The reasoning for this is I will not be exposed to these stimuli over the next 14+ weeks during the Competitive Phase. As you could see I cut out the modalities that will most be trained via sport practice and the game itself (ergo SPP Drills & Short Sprints). Only disappointment was not getting 5 reps with 225 as this was my goal but I am definitely in need of an intensity unload for the Bench Press.

[qb0708]

Volitional Transition Week

Pre-Workout Activation (Circuit):
-Various Calisthenics and Skipping
-Leg Swings (Flex/Ext Ab/Ad)/Reps
-Arm Swings (Flex/Ext Ab/Ad Trans Ab/Ad)/Reps
-Arm Circles (In/Ex Ex/In)/Reps
-Hurdle Series 2x10 (w/9lbMB)
-Quadruped 2x10
-Injury Prevention:
Neck +65/10x2
Band TKE/20x2 (LB)
Rotator Cuff/10x2 (2 MMB)
Ankle/10x2 (GB)
Transverse Ab-/Adduction/10x2 (2 MMB)

General Oxidative Capacity: (~30 sec. rest rep, ~5 per series)
-Tempo Runs 10/40yd
-Tempo Runs 2/100yd

Abdominal/Trunk Circuit: (2x25, arbitrary rest between circuits)
-McGill Sit-Ups +12 MB
-Wipers
-Destroyers
-Dyn. Side Iso
-Dyn. Iso

PNF Stretching: Hamstrings, Calves, Glutes, Quads, Hip Flexors
Static Stretching: Upper Body

Notes: Was what it was. This is going to be my last workout (other than various recovery means and probably some pool work) until Saturday when I report for camp. My hamstring (specifically the origins of all three and the belly of the semitendinosis) is being some what problematic (i.e. spasms, tightness, cramps, and over all discomfort), so this will be a priority over the next few days. Everything else that was a problem (pec minor, bicep, anterior delt, etc.) feels great and I have definitely improved my preparedness and fitness levels.

[qb0708]

Volitional Transition Week

Pre-Workout Activation:
-Jogging (1 Lap)/Skipping/Calisthenics (Trunk Rotations, Good-Mornings, Side-Bend)
-Mobility: Leg Swings (Flex/Ext Ab/Ad)/10x2
-Dynamic Stretches:
Stationary Lunge
Walking Hip Ex A, B/10
Dynamic A, B/10x2

Med-Ball Throws (Throw it, Jog to it)
-Vertical Throw/5
-OHB/5
-Squat/5
-Shot-Put/2

Extensive Med-Ball Wall Throws (2/25)
-Chest Pass
-Sit-Up
-Scoop
-Rotational
-OH

General Oxidative Capacity (30 sec. rest)
-Tempo Runs 4x100yd

Total Body Strength Training:
-Barbell Floor Press +Bar/10 +135/8 +135/10 +155/18
-Barbell Back Squat +135/8 +225/5 +315/5x2
-Neutral Grip Pull-Ups/2x5
-Back Raise BW/12x2
-DB External Rotation +20/12x3
-Light Band Push-Down/10x2
-Barbell Curl +Bar/10x2

Abdominals Circuit (2/25)
-McGill Curl-Up +12MB
-Wiper Complex +MR
-Destroyers
-Dynamic Side Isometric Hold
-Dynamic Isometric Hold

Static Stretching:
-Hamstring, Glute/Hip Rotators, Hip Flexors, Quads, Gastroc (2x20sec.)
-Upper Body (Pectorals, Deltoids)

Notes: Excellent workout. Decided to again call an audible and do a developmental workout of the means that will not be trained the most during the competitive season.

[qb0708]

GPP Block

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

Power-Speed Drills
-Walking A/10
-Marching A/10
-Dynamic A/10x3
-Dynamic B/10x3
-Running A/10x3

CNS Preparatory Drills
-Pro Agility & Short Accel./2

Note: Done to get a feel for next weeks test

Total Body Strength Training
-Power Clean +115/2 +145/1 +165/1 +175/1 +185/1
-Barbell Bench Press Bar/10 +135/5 +155/1 +165/1 +175/1
-Barbell Back Squat +135/10 +225/5 +315/1 +335/1

Lower Body Speed-Strength/Reactive-Elastic Drills
-Box Jump/3x3
-OHB MB/5

Supplemental Exercises
-DB CS Row +40/10x2
-Reverse Hyper BW/12x2
-DB Shrug +70/15x2
-Empty Can Raises +15/10x2
-DB Shoulder Abduction +15/10x2
-Lat Pull-Down +100/12x2
-DB Pull-Over +25/12x2
-Cross-Body Extensions +25/12 +30/12
-DB Supinating Curl +25/10x2

PNF Green Band Stretching
-2 sets of ~30sec. holds

[qb0708]

GPP Block

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

Hip Mobility
-Standing Hip Circles/10x2
-Quadrupded/10x2
-Hurdle Over & Unders w/8lb MB/10x2
-Duck Walk/10x3
-Walking In. & Ext. Rotation/10x2
-Dynamic In. & Ext. Rotation/10x2

General Oxidative Capacity
- Tempo Runs/50yd x6 (~30sec. rest inter-rep)

Postural Musculature Rehab (3x20 all exercises, done in continuous circuit)
-Terminal Knee Extension w/GB
-Rotator Cuff Complex (Adducted Internal and External Rotation) w/MB
-Ankle Complex (Circumduction, Inversion, Eversion, Plantar Flexion, and Flexed Knee Plantar Flexion) w/GB
-Band Pull-Aparts (Transverse Shoulder Abduction, Scapular Retraction & Downward Rotation) w/MMB

Extenisve Med-Ball Rebounds (2x20)
-Sit-Up
-Scoop
-Chest Pass
-High Lateral
-OH

Abdominals (2x20)
-McGill Sit-Up
-Side Isometric Support (25 count)
-Russian Twist
-Isometric Support (45 count)

[qb0708]

GPP Block

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

Power-Speed Drills
-Walking A/10
-Marching A/10x3
-Dynamic A/10x3
-Dynamic B/10x3
-Running A/10x3

Total Body Strength Training
-Power Clean +135/1 +155/1 +185/1 +205/1 +225/1
-Barbell Bench Press Bar/10 +135/5 +175/1 +195/1 +215/1
-Barbell Back Squat +135/10 +225/5 +315/1 +365/1

Lower Body Speed-Strength/Reactive-Elastic Drills
-3 Fold Hops + Box Jump/3x3

Supplemental Exercises
-Inverted Row +40/10x2
-Back Raise w/Twist BW/12x2
-Empty Can Raises +20/10x2
-DB Shoulder Abduction +20/10x2
-DB Pull-Over +30/12x2
-Skull Crushers +65/12 +85/12
-DB Hammer Curls +30/10x2
-DB Preacher Curl +25/10x2

Green Band Stretching
-2 sets of ~30sec. holds

[qb0708]

GPP Block

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

Power-Speed Drills
-Walking A/10
-Marching A/10x3
-Dynamic A/10x3
-Dynamic B/10x3
-Running A/15x4

CNS Preparatory Drills
-10 Fold Hops
-Subjective Build-Up Sprints

Total Body Strength Training
-Power Clean +135/1 +155/1 +185/1
-Barbell Bench Press Bar/10 +135/5 +155/2 +175/1

Supplemental Exercises (30 sec. rest)
-Lat Pull-Down +90/12x2 +100/12
-Lying Reverse Fly +15/12x2
-Seated DB Shoulder Abduction +20/10x2
-1: MB External Rotation/12x2
-2: LB Triceps Push-Down/20x2
-3: LB Face Pull/15x2
-Barbell Curls +65/10x2
-Preacher Curl +55/10 +75/10
-DB Shrug +70/20 +90/20
-Plate Raise +35/12 +45/12

Tempo Circuit (30 sec. rest after completion of other movement)
-40yd/8 (w/ various Abdominal, Body-Weight or MB exercise inter-rep)

Static Stretching
-Lower Body

[qb0708]

12/6/10

Pre-Workout Activation
-5 min. on Elliptical
-Arm Swings and Upper Body Mobility

Upper Body Strength Training
-Barbell Bench Press Bar/10 +135/10 +155/2 +175/2 +185/2x2
-Yates Row +135/6 +155/6 +175/6x2
-DB Shrug +75/20 +100/15x3
-DB Empty Can +20/12x3
-DB Curls +30/10x3
-Light Band Push-Downs/20x2

Abdominal Circuit (2/20)
-McGill Sit-Up
-Wipers
-Destroyers
-Isometric Support
-Side Isometric Support

[qb0708]

12/7/10

Pre-Workout Activation
-5 min. Elliptical
-Light PNF Stretches
-Green Band TKE/20x2
-Quadruped/5
-Lunge/Reverse/10

Power-Speed Drills
-Walking A/10
-Marching A/10
-Dynamic A/10
-Dynamic B/10
-Running A/20

Conjugate/Complex Method (90+ sec. inter-set/exercise)
A1: Barbell Back Squat +135/8 +225/8 +275/8x2 +295/8
A2: 3 Fold Jump +MB Squat Throw/3x3

Lower Body Supplemental Strength Training
-Bridge & Curl/10x3
-45 Degree Back Raise/12x3

Extensive MB Perturbation (2/25 +6lb MB)
-Scoop
-Chest
-Low Lateral
-Squat
-OH
-High Lateral

[qb0708]

Pre-Workout Activation
-Arm Swings & Upper Body Mobility

Upper Body Strength Training
-Reverse Monster Mini Band Barbell Floor Press Bar/10 +135/10 +155/8 +185/6 +205/4 +215/2
-DB Chest Supported Row +45/10x4
-DB Shrug (w/Isometric hold) +95/12x3
-DB L Raise +20/10x3
-DB Pull-over +30/10x3 (slow yielding)
-Face-Pull +40/10x3 (slow yiedling)
-Plate Raise +35/10 +45/10
-DB Kick-Back +20/10x3
-E-Z Bar Preacher Curl +35/10 +55/10 +75/10x2
-DB Hammer Curl +30/10x3

Abdominal Circuit
-McGill Sit-Up/25
-Wipers/25
-Sit-Up/25
-Side Isometric
-Isometric

Static Stretching
-Hip Flexor
-Hamstrings

Post-Workout
-Contrast Shower w/Static Stretching and Relaxation

[qb0708]

GPP Block

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

Power-Speed Drills
-Walking A/10x3
-Walking B/10x3
-Marching A/10x3
-Dynamic A/10x3
-Dynamic B/10x3
-Running A/20x3

Reactive/Elastic Drills
-A Bound/3x2
-Split Squat/10x2
-Half Squat Jumps +45/10x2
-Squat Jumps/10x2
-MB Squat Throw +Sprint/3
-Skate Jumps/10x2

Lower Body Strength Training
-Reverse Leg Press +90/6 +115/6x2
-Reverse Hyper BW/12x2

Extensive MB Perturbation (2/20 +12lb MB)
-Scoop
-Chest
-Low Lateral
-Squat
-OH
-High Lateral

[qb0708]

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 B/10x2
-Marching A/10x3
-Dynamic A/10x4
-Dynamic B/10x4
-Running A/10x4

Explosive Med-Ball Throws
-OHB, Squat, Scoop, Rotational/5

Tonic/Phasic (a la Verkhoshansky)
A1: Barbell Back Squat +135/10 +225/8 +325/3x3 (2-3min rest)
A2: Barbell Squat Jumps 2x5 (2) +45 +65 +75 +75 (2min set, 4min series)





Total Body Strength Training
-Barbell Bench Press +Bar/10 +135/10 +155/5 +175/5 +195/5
-Barbell RDL +135/6 +155/6 +175/6
-Barbell Yates Rows +155/6 +175/6 +185/6

Static Stretching
-30 sec. hold/2 for multiple stretches for excessively tight muscles

Notes: Excellent workout to start out the Off-Season.

Here's a link to my account:
http://www.youtube.com/my_videos?feature=mhum

[qb0708]

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/5x2
-Hurdle Circuit BW/5 +12lb MB/5

Extensive MB Perturbation (2/25 +12lb MB)
-High Lateral
-Scoop
-Low Lateral
-Squat
-OH
-Chest

Abdominal Circuit (repeat x2)
-McGill Sit-Up/25
-Wipers/25
-Destroyers/25
-Side Isometric (25 count +10 Dynamic)
-Flexed Hip Sit-Up w/12lb MB/25
-Isometric (40 count +10 Dynamic)

Tempo Circuit (30 sec. rest after completion of other movement)
-40yd/8 (w/ V-Ups/5x4, Russian Twist/10x4 inter-rep)

Postural Musculature Rehab (done in continuous circuit x2)
-Light Band TKE/20 (emphasis on yielding)
-Mini Band External Rotation/8 (6-1-1)
-Green Band Ankle Complex/10
-Monster Mini Band Internal Rotation/10
-Ankle Rocker/10
-Light Band Pull-Apart/20
-DB Shrug +70/8 (6-1-1)
-Cable Face-Pull +45/10
-DB Empty Can Raise +15/10

Extensive Stretching (3+ stretches for 30+ seconds)
-Various Band and Static Stretches for Hamstrings, Glutes, Hip Flexors, and Quads

[qb0708]

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 B/10x2
-Marching A/10x3
-Dynamic A/10x4
-Dynamic B/10x4
-Running A/10x4

Explosive Med-Ball Throws
-OHB, Squat, Scoop, Rotational/5

Reactive/Elastic Lower Body (~40 sec. set, ~2 min. exercise)
-Box Jump/5x2
-Vertical Hops/30x2
-Split Squat/10x2
-Skaters/10x2

Total Body Strength Training (~2 min. Squat/Bench, ~60 sec. Hyper/Pulls)
-Barbell Back Squat +135/10 +225/8 +315/3 (3-3-1) +355/2x2
-Barbell Bench Press +Bar/12 +95/12 (6-1-1) +135/6x3
-Hyper Complex BW/10x3
-Lat Pull-Down 90/10 100/10 110/10

Static Stretching
-30 sec. hold/2 for multiple stretches for excessively tight muscles

[qb0708]

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/5x2
-Hurdle Circuit +8lb MB/5 +12lb MB/5

Extensive MB Perturbation (2/25 +12lb MB)
-Low Lateral
-Squat
-OH
-Chest
-Scoop
-High Lateral

Abdominal Circuit (repeat x2)
-Flexed Hip Sit-Up w/12lb MB/25
-Side Isometric (25 count +10 Dynamic)
-McGill Sit-Up/25
-Isometric (40 count +10 Dynamic)
-Destroyers/25
-Wipers/25

Tempo Circuit (30 sec. rest after completion of other movement)
-40yd/8 (w/ Swiss Ball Crunch/10x4, Swiss Ball Trans-Sagittal Plane Crunch/10x4 inter-rep)

Postural Musculature Rehab (done in continuous circuit x2)
-Low Box TKE/20 (emphasis on yielding)
-Mini Band External Rotation/8 (2-4-1)
-Green Band Ankle Complex/10
-Monster Mini Band Internal Rotation/10
-Ankle Rocker/10
-Monster Mini Band Pull-Apart/20
-DB Shrug +70/8 (2-4-1)
-Cable Face-Pull +45/10
-DB Empty Can Raise +15/10

Extensive Stretching (3+ stretches for 30+ seconds)
-Various Band and Static Stretches for Hamstrings, Glutes, Hip Flexors, and Quads

[qb0708]

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 B/10x2
-Marching A/10x3
-Dynamic A/10x5
-Dynamic B/10x5
-Running A/10x5
-Falling Start/3

Explosive Med-Ball Throws
-OHB, Squat, Scoop, Rotational/5

Tonic/Phasic (a la Verkhoshansky)
A1: Barbell Back Squat +135/10 +225/8 +315/3 +385/2 +405/2 (2-3min rest)
A2: Barbell Squat Jumps 2x5 (2) +75/2 +85/2 (2min set, 4min series)

Total Body Strength Training
-Barbell Bench Press +Bar/10 +135/10 +175/3x3
-Barbell RDL +175/5 +185/5 +195/5 +205/5
-Barbell Yates Rows +185/5 +195/5 +205/5x2

Static Stretching
-30 sec. hold/2 for multiple stretches for excessively tight muscles

[federaldb59]

qb long time no talk. good to see your still doing work. Howd this football season go?

[qb0708]

qb long time no talk. good to see your still doing work. Howd this football season go?

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 ten games, it was a lot of fun plus I still played a small amount of QB.

[qb0708]

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 Circuit +12lb MB/10x2

Extensive MB Perturbation (2/30 +12lb MB)
-OH
-Scoop
-Chest
-Low Lateral
-Squat
-High Lateral

Abdominal Circuit (repeat x2)
-Side Isometric (30 count +15 Dynamic)
-Destroyers/30
-Wipers/30
-Isometric (45 count +15 Dynamic)
-McGill Sit-Up/30
-Flexed Hip Sit-Up w/12lb MB/30

Tempo Circuit (30 sec. rest after completion of other movement)
-40yd/10 (w/ Kneeling Rope Crunch/10x5, Heel-Touches/10x5 inter-rep)

Postural Musculature Rehab (done in continuous circuit x2)
-Green Band TKE/25 (emphasis on yielding)
-Mini Band External Rotation/10 (6-1-1)
-Green Band Ankle Complex/15
-Monster Mini Band Internal Rotation/12
-Ankle Rocker/12
-Light Band Pull-Apart/25
-DB Shrug +75/10 (6-1-1)
-Cable Face-Pull +50/12
-DB Empty Can Raise +15/12

Extensive Stretching (3+ stretches for 30+ seconds)
-Various Static Stretches for Hamstrings, Glutes, Hip Flexors, and Quads

[qb0708]

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 B/10x2
-Marching A/10x3
-Dynamic A/10x5
-Dynamic B/10x5
-Running A/10x5

Explosive Med-Ball Throws
-OHB, Squat, Scoop, Rotational/5

Reactive/Elastic Lower Body (~40 sec. set, ~2 min. exercise)
-Box Jump/6x2
-Vertical Hops/35x2
-Split Squat/12x2
-Skaters/12x2

Total Body Strength Training (~90 sec. Squat/Bench, ~60 sec. Hyper/Pulls)
-Barbell Back Squat +135/10 +225/8 (3-3-1) +300/3x4

-Barbell Bench Press +Bar/12 +95/12 (3-3-1) +145/6x3

-Hyper Complex +10/12 +25/12 +35/12
-Lat Pull-Down +100/12 +110/12 +120/12

Static Stretching
-30 sec. hold/2 for multiple stretches for excessively tight muscles

[qb0708]

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 Circuit +12lb MB/10x2

Extensive MB Perturbation (2/30 +12lb MB)
-Squat
-Low Lateral
-OH
-Scoop
-Chest
-High Lateral

Abdominal Circuit (repeat x2)
-Wipers/30
-Flexed Hip Sit-Up w/12lb MB/30
-Side Isometric (30 count +10 Dynamic)
-Isometric (45 count +10 Dynamic)
-McGill Sit-Up/30
-Destroyers/30


Tempo Circuit (30 sec. rest after completion of other movement)
-40yd/10 (w/ Swiss Ball Stir-the-pot/10x5, Decline Sit-Up/10x5 inter-rep)

Postural Musculature Rehab (done in continuous circuit x2)
-Low Box TKE/25 (emphasis on yielding)
-Mini Band External Rotation/10 (2-4-1)
-Green Band Ankle Complex/15
-Monster Mini Band Internal Rotation/12
-Ankle Rocker/12
-Light Band Pull-Apart/25
-DB Shrug +75/10 (2-4-1)
-Cable Face-Pull +50/12
-DB Empty Can Raise +15/12

Extensive Stretching (3+ stretches for 30+ seconds)
-Various Band and Static Stretches for Hamstrings, Glutes, Hip Flexors, and Quads

[qb0708]

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 B/10x2
-Marching A/10x3
-Dynamic A/10x6
-Dynamic B/10x6
-Running A/20x3

Explosive Med-Ball Throws
-OHB, Squat, Scoop, Rotational/8

Tonic/Phasic (a la Verkhoshansky)
A1: Barbell Back Squat +135/10 +225/8 +315/3 +385/3 +415/3 +425/3 (2-3min rest)
A2: Barbell Squat Jumps 2x5 (2) +75/2 +85/2 (2min set, 4min series)

Total Body Strength Training
-Barbell Floor Press +Bar/10 +95/10 +135/10 +185/3 +205/3x2
-Barbell RDL +205/6x3 +225/6
-Barbell Yates Rows +205/6 +215/6 +225/6x2

Static Stretching
-30 sec. hold/2 for multiple stretches for excessively tight muscles

[qb0708]

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 Circuit +12lb MB/8x3

Extensive MB Perturbation (2/35 +12lb MB)
-Scoop
-Chest
-OH
-High Lateral
-Squat
-Low Lateral

Abdominal Circuit (repeat x2)
-McGill Sit-Up/35
-Wipers/35
-Destroyers/35
-Side Isometric (35 count)
-Isometric (50 count)
-Flexed Hip Sit-Up w/12lb MB/35

Tempo Circuit (30 sec. rest after completion of other movement)
-40yd/12 (w/ V-Up/10x6, Bar TGU/1x6 inter-rep)

Postural Musculature Rehab (done in continuous circuit x3)
-Green Band TKE/20 (emphasis on yielding)
-Mini Band External Rotation/8
-Light Band Ankle Complex/12
-Monster Mini Band Internal Rotation/8
-Ankle Rocker/12
-Light Band Pull-Apart/20
-DB Shrug +80/8 (3-3-1)
-Transverse Adduction +35/8
-Cable Face-Pull +55/8
-DB Empty Can Raise +20/8

Extensive Stretching (3+ stretches for 30+ seconds)
-Various Static Stretches for Hamstrings, Glutes, Hip Flexors, and Quads