GFH Central School District - January High School Football Training - Week 3

Week 1 is shown in regular font Week 2 progressions are shown in Bold and Blue Week 3 progressions are shown in Bold and Red We're going to assume at least 80% of the group did a good job with the majority of the movements from week 2 so we can progress both volume and difficulty of movements   MONDAY - Max Effort Upper 1. Partner pec/delt smash 2. Blackburns - 20 sec/ position/ 30 seconds each position / 2 x 30 seconds each position 3. CG Push Up on Knees / banded pushdowns 3x15 / 3x25 / 4x 15 4. Floor Press vs Chain - 1RM - Close Grip/ Index on Ring vs Chains - 4x2, two weight jumps and 2 singles / CG Incline - 5RM 5. Floor Press vs Chain - 2x fail @ 80% of #4 / took this out bc increased volume on #4 this week / CG Incline down sets - %80 of what you got for #4, 2xfail 6a. JM Press on floor vs chain - 4x10-12 / JM press on bench vs chain-5x10-12 / Incline Skull Crusher- 6x10 6b. Mini Band Defranco Pull apart 4x fail / add 2 sec pause on each rep 4x fail / banded Shoulder Clean x duration of partners set on skull crusher 7a. Seated Alternating Band Row - 4x8/ arm / after each set, do 2 handed row to fail each set / Inc. Bench Chest Supported DB Row- 5x10 7b. Snatch Grip Shrug - 4x20 / shrug death 1 x through / shrug death 1x through 8a. Hammer Curl - 4x10 / hammer curl 5x10 / Zottman Curl - 4x12 8b. DB Side Bend - 4x25 / 5x30 / 5x 15 Break group up on 6-8 to avoid traffic jams. CONDO: 20 minutes - Split group in half to accommodate equipment. / 26 minutes 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 / 6 sprints/ 7 lead, 7 chase sprints 3. Seated abduction x 25 / Chain knee raise x 12 each leg - 3 sets / 4 sets 4. Seated Box Jump - 3x5 /4x5 / 6x5 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. /8x2, bump weight up 5% / 6x2, weight up 5% 6. KB Swing - 4x 10 / add band, 5x10/ Banded, 5x10 OR 6. Sumo Speed Pull - 10 x 2 @ 60% squat max. Only rest is changing lifter and weight. / x8x2, 65%/ 6x2 @70% 7a. Bwt Back Extension - 4x20 / Wide stance w/ 10lb plate/ Single Leg - 4x10/ leg 7b. Groiners - 4x25 / 4x30/ 4x40 8a. GHR - 3x 10 /4x10 / banded 4x10 8a. Pull Up- 3 x 8 (add wgt or assist with band to make 8 reps hard) / 4x8 / 5x8 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 /3x25/ 4x25 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. 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. / 4 minutes, athlete can take a grip break after 2 minutes/ 5 minutes 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 / 4 minutes 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. / 24 minutes /26 minutes 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/ 6 each side / 7 each side 3. Seated abduction x 25 / Chain knee raise x 12 each leg - 3 sets/ 4 sets 4. Seated Weighted Box Jump - 3x5 / 4x5/ 6x5 5. Cambered Bar vs Chain - 2RM / Close stance SSYoke bar squat - 4x2 @ 90% (9 out of 10RPE) / Cambered Bar - 1RM 6. Cambered bar Good morning vs chain- 3x6 moderate. / SSYOKE Bar Reverse Lunge- 3x6 / Cambered Bar Rev Lunge 3x8 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/ DB or KB SUMO RDL - 3x12/ KB or DB RDL- 3x10-12 8. Rev Hyper - 3x20 /4x20 / 4x30 9. Thompson HIps - 3 rounds 10. Feet hooked sit up w/ dumbell - 4x 25 / Spread Eagle Sit up - 4x25 / Hanging Weighted abs - 4x20 11. banded hip mobility