In-Season Football - Round 1

In my last write up I mentioned what we had been doing leading up to playing a spring season. Well, we played a game and we're in-season. I may have mentioned this ( I can't remember), but I think I tried to get too much done given the situation we were in pre-season. I made adjustments as we went along, but my initial plan was too much. If you're like I am, you can get caught up in all the nonsense from the "experts" that tell you that you have to do this or that... At the end of the day, sound training principles executed well are better than the newest, greatest gimmick that's coming down the pike. As we're into the season this is what the basic set-up looks like. As always, adjustments will be made, but this is the starting point. WORKOUT 1

• Trap Bar: 5x5 (5/3/1 Progression)
• Pull-ups: 5 sets (reps assigned based on the week)
• Upper Circuit
• Incline/Press/Dips/Push-ups (choose 1): 40-50 total reps
• DB Row/T-Bar Row/Fat Man Row/Pull-ups (choose 1): 40-50 reps
• Abs/Posterior Chain
• Hanging Leg Raises/Weighted Sit-ups/Rollouts (choose 1): 2-3x10
• RDL/GHR/Band GM's (choose 1): 2-3x10-15
• Neck/Traps
• Shrugs/CS Lateral Raises/Pull-aparts/Face Pulls (choose 1): 30-50 reps
• Neck Flexion/Extension: 20-30 reps each
• Team Mobility

WORKOUT 2

• Bench: 5x5 (5/3/1 Progression)
• Jumps (these will vary - 10-20 touches depending on type)
• Upper Circuit
• Incline/Press/Dips/Push-ups (choose 1): 30-40 reps
• DB Row/T-Bar Row/Pull-ups/Fat Man Rows (choose 1): 30-40 reps
• Neck/Traps/Gunshow
• Shrugs/CS Lateral Raises/Pull-aparts/Face Pulls (choose 1): 20-30 reps
• Neck Flexion/Extension: 20-30 reps each
• Biceps/Triceps: 30-50 each
• Team Mobility

We do uni-lateral and bi-lateral lower body work as part of our warm-up everyday so I don't mind not doing any in the second workout. We spend more time with Team Mobility in Workout 2. The progression I'll be following is a bit different than what I've used in the past. Very simply, we'll always be coming back to our Light Week (75%). Also, our Trap Bar and Bench work will alternate. Meaning, if we Trap Bar "heavy" we'll be Benching "light" that week.

• Week 1: Trap Bar - 75%/Bench - 80%
• Week 2: Trap Bar - 80%/Bench - 75%
• Week 3: Trap Bar - 75%/Bench - 85%
• Week 4: Trap Bar - 85%/Bench - 75%
• Week 5: Trap Bar - 75%/Bench - 80%
• Week 6: Trap Bar - 80%/Bench - 75%
• Week 7: Trap Bar - 75%/Bench - 85%
• Week 8: Trap Bar - 85%/Bench - 75%
• Week 9: Trap Bar - 70%/Bench - 70% (last week of spring season)

The idea is that we'll always come back to a "light" week as a sort of reset. I don't know where I got this idea. I'd love to think I came up with it on my own, but I'd bet I read about it somewhere. The athletes always have the option to do a Deload Week (70%) if they feel like shit. The initial plan is to do sets of 5 all season. This may change as I go along. I'm also giving them the option to do a PR Set (capped at 10 reps) or to work up (2, 5% jumps after percentage of the day is hit) on the 80% and 85% weeks. They don't have to. They'll have the option. We have 3 weeks until we play a game again so I'll use this time to fine tune the areas where I think there will be issues. In theory, by the time we start our conference play I'll have this pretty dialed in. We'll see how smart I am.