GFH Central School District - January High School Football Training - Week 1

'- All accessory lifts taken to positive failure. Reps are the range that athletes should 'fail' in - All accessories are done with a partner as super sets. Rest is going to next movement. Heavy lower accessory work is straight sets. - Athletes covered are returners and do not need to be taught movements     MONDAY - Max Effort Upper 1. Partner pec/delt smash 2. Blackburns - 20 sec/ position 3. CG Push Up on Knees / banded pushdowns 3x15 4. Floor Press vs Chain - 1RM - Close Grip 5. Floor Press vs Chain - 2x fail @ 80% of #4. 6a. JM Press on floor vs chain - 4x10-12 6b. Mini Band Defranco Pull apart 4x fail 7a. Seated Alternating Band Row - 4x8/ arm 7b. Snatch Grip Shrug - 4x20 8a. Hammer Curl - 4x10 8b. DB Side Bend - 4x25 Break group up on 6-8 to avoid traffic jams. CONDO: 20 minutes - Split group in half to accommodate equipment. Group 1: Extensive Med ball Throws - throw soft med ball in gym, slow jog to ball, repeat Group 2: Jump rope- do various jumps at moderate pace for 4o seconds, walk around for 40 seconds. Jumps are led by Coach. 9. Dead hangs for shoulders TUESDAY -Speed Lower 1. Dynamic warm up in gym as a team 2. 10 yard sprint - start on stomach, chase partner - 5 lead sprints, 5 chase sprints 3. Seated abduction x 25 / Chain knee raise x 12 each leg - 3 sets 4. Seated Box Jump - 3x5 5.. Speed Squat vs Chain - 10x2 @ ~50% (you can use maxes from the fall or summer, it's only 50%. There's no need to test athletes 4xs/ year). Only rest is changing weight and lifter. 6. KB Swing - 4x 10 OR 6. Sumo Speed Pull - 10 x 2 @ 60% squat max. Only rest is changing lifter and weight. 7a. Bwt Back Extension - 4x20 7b. Groiners - 4x25 8a. GHR - 3x 10 8a. Pull Up- 3 x 8 (add wgt or assist with band to make 8 reps hard) 9. Group ABs 10. banded hip mobility THURSDAY- Speed Upper 1. Partner pec/delt smash 2. Blackburns for reps - 30 sec/ position 3. CG Push Up on Knees / banded pushdowns 3x15 4.Speed Bench vs Chain - 10 x3, vary grip. All inside the rings. 5. Banded Push ups - 4x fail The following are done for time on Coaches command. 6, 7 and 8 can be stations. Rotate the athletes through. 3 minutes at each exercise. That's 18 minutes on accessory work. The athlete does 15 reps, rest 20 seconds, 15 reps on coach's command. Rest is approximate. Coach has group start next set when the majority of the group is done. The athlete can not let go of implement. 6a. Banded Tricep Pushdown 6b. Bent rear delts w/ 10 lb plates 7a. Inverted Row- knees bent 7b. light band shrug 8a. curl 8b. see-saw abs- no rest 3 minutes straight Break group up on 6-8 to avoid traffic jams. CONDO: 20 minutes - Split group in half to accommodate equipment. The athlete does the activity they did NOT do on Monday. Group 1: Extensive Med ball Throws - throw soft med ball in gym, slow jog to ball, repeat Group 2: Jump rope- do various jumps at a moderate pace for 4o seconds, walk around for 40 seconds. Jumps are led by Coach. 9. Dead hangs for shoulders FRIDAY - Max Lower 1. Dynamic warm up in gym as a team 2. 10 yard sprint - start on all 4's and facing sideways, chase partner - 5 right sprints, 5 left sprints 3. Seated abduction x 25 / Chain knee raise x 12 each leg - 3 sets 4. Seated Weighted Box Jump - 3x5 5. Cambered Bar vs Chain - 2RM 6. Cambered bar Good morning vs chain- 3x6 moderate The rest can be done in any order to avoid traffic jams. These are not supersets. 1 minute rest between. Or just keep someone on the machine. Someone finishes, next guy's up. 7. Cambered bar rev lunge vs chain - 3x 6 8. Rev Hyper - 3x20 9. Thompson HIps - 3 rounds 10. Feet hooked sit up w/ dumbell - 4x 25 11. banded hip mobility