How I Write Programs: Episode 7 - My Exercise Pool (Puddle)

We just finalized our football schedule for the spring. We'll be training in the weight room 2 days per week and practicing 5 days for the first month (kind of like normal spring practice plus one practice session). Once we start our schedule we'll have the same schedule, but there will only be one "hard" practice, one "medium" practice, two light/medium practices and one walk-through (day before game). Not a bad set-up. I'd love to get them for three weight room sessions for the first month, but this will be just fine. Squeezing three workouts into two isn't ideal and I won't actually do that, but the idea of making sure to cover all of my bases is something that needs to happen. It's much easier to do that with three lifts as opposed to two. I started by going through my ideas and narrowing down my exercise puddle. We're not doing much. Quick Lift

• Hang Clean (4 weeks)
• Push Press (4 weeks - still up in the air on this one)
• Jumps

Lower Strength

• Squat (4 weeks - will drop once we start playing games)
• Trap Bar

Upper Strength

• Bench
• Incline (4 weeks as Main Lift and will become Assistance Lift once we start playing)

Lower Assistance

• RDL w/shrug
• RFESS (BB, DB or Plate)
• Lateral Squat (BB, DB or Plate)

Upper Assistance

• Press
• Push-ups
• Dips
• Pull-ups
• Fat Mans
• DB Row
• Shrugs
• Chest-supported Lateral Raises (Rear Delts)
• Front Plate Raise
• Neck (Flexion/Extension)

Abs

• Hanging Leg Raises
• Weighted Sit-ups
• Rollouts
• Housewife Abs (I let the kids pick easy ab work sometimes)

There may be some slight variations here and there, but this is pretty much what I've boiled it down to. I went back a year and took note of the exercises I used over and over again. Once I get the plan on paper I'll get it on here so you can see if I'm sticking to my guns.