Training Camp and In-Season

**qb0708** · 08-10-2009, 02:14 PM

Starting up a new log for the workouts during Training Camp and the In-Season.

First Workout

Dynamic Warm-Up (all done half court of a basketball court and back)

Duck Walk
Lunges
High Kicks
180 Squats
Skates
Two Legged Jumps

Squat
Bar x10
185x5
225x5
225x5

SS with In/Ex Rotation using tubing
2x20
SS with Pull Ups
2x10 (5-7 assisted)

Hang Power Clean
Bar x10
145x5
145x5
145x5
SS with Pull Ups
1x10 (8 assisted)

OH Press
Bar x10
95x5
115x5
135x5
SS with Pull Ups
1x10 (9 assisted)

DB RDL
80x5
80x5
80x5

Pretty good workout didn't use much weight on anything volume was real low felt good to get in and just get some blood flowing.

**qb0708** · 08-11-2009, 06:11 PM

Dynamic Warm Up

Arm Swings
Clawing
Wall Drill
Superman Series

Stations (Done in a circuit fashion for time)
Dot Drill
Hurdle Flexibility
Swiss Ball Pikes
Med Balls

Interesting workout, Liked everything but the high amount of reps for Med Ball Jumps felt that this really put a lot of Lactic Acid in the legs

**qb0708** · 08-12-2009, 05:23 PM

Dynamic Warm-Up (all done half court of a basketball court and back)

Lunges
High Kicks
180 Squats
Skates
Two Legged Jumps

Body Rows w/ Rope 3x15
SS with 4 way Neck 1x15

Box Jumps 8x3
SS with Sledgehammer Tire Swings 2x20 each

Negative GH 2x15
SS with Lateral Keg Loading 1x15 each

Fat Bar Upright Rows 3x12
SS with Hip Adduction 1x25

**qb0708** · 08-13-2009, 05:24 PM

Station Circuit (done for various times)
Superman
Fast Arms
Hurdle Hip Flexibility
Ball Balance Twists
Planks
Dot Drill
Full Body Dynamic Stretch
Static Stretch

**qb0708** · 08-14-2009, 05:33 PM

Dynamic Warm-Up (all done half court of a basketball court and back)

Lunges
High Kicks
180 Squats
Skates
Two Legged Jumps

Incline Bench
Bar x12
135x10
145x8

Jump Shrugs
95x10

High Pulls
115x10
135x8
135x6

Squat
135x12
185x10
225x8

SS with External Abduction/Adduction Rotation 2x20

Log Bent Over Rows
3x15

Machine Hamstring Curls
3x15

**qb0708** · 08-17-2009, 03:40 PM

Dynamic Warm-Up (all done half court of a basketball court and back)

Lunges
High Kicks
180 Squats
Skates
Two Legged Jumps

Squat
Bar x10
185x5
225x5
225x5

SS with In/Ex Rotation 2x20

Hang Power Clean
155x5
155x5
155x5

Bench
Bar x10
135x5
145x5
155x5

DB RDL
50x12
50x12
50x12
50x12

Done throughout the workout 3x10 of Pull Ups got 3 unassisted for each

**qb0708** · 08-19-2009, 03:36 PM

Active Warm Up (done from sideline to sideline)

Slide and Arm Swings
Hip Flex and Abduct
A Skip
B Skip
Walking Arm Swings (Front and Back)
Walking Backward Arm Swings (Front and Back)

Circuit (3 times)
Seated Fast Arms
Flutter Kicks
Superman Series

Clawing 3x5 each Leg
Accel. March 3 times

Lateral Loading
90x20 each
90x20 each

Neg. GHR
2x12

Swiss Ball Reverse Hyper
2x20

Walk Out and Pike Press
2x20

Towel Pulls
3x10

Johnsons
3x12

Box Jumps
8x3

Med Ball Push Ups & Serratus Punches
2x10 each

Notes: Liked the Warm Up today

**qb0708** · 08-21-2009, 03:24 PM

Warm Up: Moved chairs across a gym

OH Press
Bar x12
95x12
105x10
105x8

Squat
135x12
185x10
225x8

SS with External Abduction & Internal Abduction 2x20

High Pulls
135x12
135x10
135x8

Log Bent Over Rows
3x15 50lbs (in free weight not sure how much the log and bar weigh, guessing around 50-60lbs)

Seated Hamstring Curls
70 3x15

**qb0708** · 08-24-2009, 10:11 AM

Dynamic Warm-Up (done to half court and back)

Lunges
Side Kicks
Backward Toe Touches
Backward Toe Touch & Kick
Skate

Line Hops (multiple directions)
Partner Leg Raise Throws (90 total reps, 30 each way)
Superman Circuit

RDL
3x10 50

Push Press
Bar x5
95x5
115x5

Pull Ups (partner holding legs)
BWx3 x7
x10
x10

Tubing "L" Raises
3x10

Rolling Extensions
30 3x10

**qb0708** · 08-26-2009, 09:49 PM

Workout After Practice

Done Continuously for 30 seconds each
Flutter Kicks
Supermans
Flutter Kicks
Alt. Superman
Flutter Kicks
Reverse Superman
Fast Arms

Walk Out & Pike Press x15
Swiss Ball Balance Med Ball Chest Pass x20

Hurdle Hip Flexibility x3 each

Wall Accel. 10 seconds x3
Clawing 2x5

Static Stretch

**qb0708** · 08-28-2009, 11:03 AM

Dynamic Warm-Up (done to half court and back)

High Knee Lunge
180 Squats
Straight Leg Kicks
Skates
Two Legged Hops

Blue Band Squats
2x30

Internal/External Abduction Rotation
2x20

High Pulls
Bar x10
95x8
95x6

Log Bent Over Rows (plus the log weight)
70x12
70x12
70x12
70x12

Ham Curls
70x12
70x12
70x12
70x12

Incline Press
95x12
105x10
115x8

TKE w/Light Band
2x20

**qb0708** · 08-30-2009, 08:04 PM

Warm Up

Jog Full Court and Back
Side Shuffle Half Court and Back
Walking Toe Touches & Straight Leg Kicks
A Skips
B Skips
Jog Full Court and Back

Hang Power Clean
135x3
155x3
155x3
155x3

OH Press
115x3
115x3
115x3
115x3

Pull Ups
BWx4 +8
x12
x12
x12

In/Ex Rotation
2x20

Blue Band Leg Pulldowns
2x20

Blue Band Squats
2x30

Hurdle Hip Flexibility
3 Trips of each

Med Ball Circuit

Swiss Ball Circuit

Static Stretch

**qb0708** · 09-02-2009, 04:05 PM

Hurdles Warm Up
Flutters & Superman Circuit x3

Push Press
135x5
155x5
165x5

Squat
Bar x10
135x5
225x5
285x5

Bench
Bar x10
135x5
155x5
175x5

RDL
135 3x12

Hose Pulls
3x10

In/Ex Abduction Rotation
2x20

**qb0708** · 09-07-2009, 06:52 PM

Hurdle Hip Mobility
Hurdle Leg Skips
Band Squats 2x20
Band Straight Leg Pull-Downs 2x20
Band Abduction x20

Hang Power Clean
135x8
135x8
155x6
155x6

Bench
135x10 (Elbows out)
155 3x6 (Elbows in)

Pull Ups
3x12

Serratus Punches
2x20

**qb0708** · 09-10-2009, 04:50 PM

RDL
95 3x12

Push Press
85x8
135 3x5

Squat
135x10
185x5
235x5
275x5

Incline
95x10
135 3x5

In/Ex Rotation w/Tubing
2x20

**qb0708** · 09-13-2009, 07:01 PM

Active Warm Up
A Skips
B Skips
Side Shuffle and Arm Swings
Plank Variations
Hurdle Hip Mobility
Swiss Ball Balance

Band Squats 2x30
Band Leg Pull-Downs 2x20

Med Ball Side Tosses x15 each
Over Head x15

KB Swings 3x12
KB Snatches 3x8

Body Rows
4x12

Serratus Punch & Push Up
2x15

Keg Clean & Press
3x12

**qb0708** · 09-16-2009, 05:12 PM

Dynamic Warm Up
Toe Touches
Straight Leg Kicks
180 Squats
Skates

Superman/Flutter Kick Circuit
3 different exercises

Push Press
Bar x10
135 3x5

Squat
135x10
205x8
255x6
285x4

Bench
Bar x10
135x8
155x6
165x4

RDL
3x12 135

Assited Pull Ups
3x12

Tubing Shoulder Rotation
1x20 (4 different ways)

**qb0708** · 09-21-2009, 10:19 AM

Dynamic Warm Up
Straight Leg Kicks
A Skips
B Skips
Side Shufflle & Arm Swings

Body Rows w/Fire Hose
4x12

KB Swings
50 4x12

KB Snatches
3x6

Log Clean & Press
3x12

Push Up Plus
2x20

Med Ball Chest Bass
10lb 2x10

Swiss Ball V Pass
2x20

Pike Press
2x5

Hurdle Hip Mobility
3x

Hurdle Series

Band Squats
2x20

Band Pulldowns
2x20

Static Stretching

**TheHitStick** · 09-22-2009, 04:11 PM

what days of the week are you doin these on

**qb0708** · 09-22-2009, 07:11 PM

Sunday, is more of flexibility, mobility, & some different plyos and core work, & a little bit of weight room work & Wednesday is all in the weight room

**qb0708** · 09-23-2009, 03:59 PM

Dynamic Warm-Up
Toe Touches
Straight Leg Kicks
180 Squats
Skates
Hops

Front Squat
Bar x10
135x8
155x6
175x4

Incline Bench
Bar x10
115x8
135x6
145x4

Jump Shrug
135x12

Hang Power Clean
135x6
155x4
185x2

Assisted Pull Ups
3x12

RDL
135x12

**07hudson** · 09-24-2009, 12:26 AM

You play football bro? What position?

edit: just looked at your name, der der der lol

**qb0708** · 09-24-2009, 08:23 AM

Originally Posted by 07hudson

You play football bro? What position?

edit: just looked at your name, der der der lol

Haha yeah, I also play some RB, more so last year but we do a bit of "wildcat" now which is fun to do and is a nice mix up.

**qb0708** · 09-28-2009, 03:27 PM

Dynamic Warm Up
Toe Touches
Straight Leg Kicks
180 Squats
Two Leg Jumps

Blue Band Squats
2x20

Blue Band Leg Pulldowns
2x20

Hurdle Hip Mobility
x3

Hurdle Leg Swings
x2

KB Snatches
25 3x6

KB Swings
50 3x12

Fire Hose Body Rows w/ Swiss Ball
3x12

Log Clean & Jerk
+30lbs 3x12

**qb0708** · 09-30-2009, 02:55 PM

Dynamic Warm Up
Toe Touches
Leg Kicks
180 Squats
Skates

Plank Circuit

Front Squat
Bar x10
115x8
135x6

Assisted Pull Ups
3x12

RDL
135 3x12

Hang Power Clean
135x8
135x6
135x4

Scarecrows
10 2x20

**qb0708** · 10-05-2009, 10:42 AM

Dynamic Stretches
Walking Toe Touches
Straight Leg Kicks
180 Squats
Lunges

Band Squats x30
Band Leg Pulldowns x25
Band Abduction x20

Body Rows
2x12

KB Swing
50 2x12

KB Snatch
25x6

Log Clean & Jerk
+40x12

**07hudson** · 10-05-2009, 10:46 AM

How's the season going 4 u so far?

**qb0708** · 10-08-2009, 03:17 PM

Originally Posted by 07hudson

How's the season going 4 u so far?

Team is 3-1 right now. We're coming off a bye week and a good week of practice and are ready for the game Saturday. As far as personally, I've played in every game for at least 5 snaps (plus I get a few carries and passes, better than just handing off), which for a backup QB, I think is pretty good.

Workout from this morning:

Dynamic Warm Up
Toe Touches
Leg Kicks
180 Squats
Skates

Front Squat
Bar x10
135x8

Hang Power Clean
135x8
135x6

DB RDL
50 2x12

Assisted Pull Ups
2x12

Scarecrows
15x20

**qb0708** · 10-12-2009, 09:50 AM

Workout from Sunday night

Dynamic Warm Up
Toe Touches & Kicks
180 Squats
Skates
Jumps

Body Rows
2x12

KB Snatch
2x12 30

KB Swing
2x12 30

Log C&J
+10 2x12

Static Stretch

Hurdle Hip Mobility

Med Ball Throws x10 each

Band Squats
2x20

Straight Leg Pulldowns
2x20

Abduction
2x20

**federaldb59** · 10-13-2009, 05:19 PM

Just stoppin by. Lookin good and congrats on the good season so far.

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