Our movements stayed the same from last week. We didn't increase any volume this week because the guys looked tired and a little beat up.  We also added in some extra mobility work post practice to try to stay ahead of any problems. At this point we just want to keep them stimulated. In a true conjugate model 3 weeks out is where you would do your 'circa max'. That's not an option with the way they are feeling and what we've done to prep them up to this point. So we will basically follow the below template into Conference adjusting volume and intensity based on how the guys feel.

 

 

Day one week six

1. Seated abductions w/ doubled mini band - 80 total/ 100total
2. TKE - on 6" box -  80 total / 100 total
3. Belt Squat Box Squat vs 2  set of Bands - 6x2  - @1 plate/side.
4. Groni Sissy Squats - 3x15
5. Groiners  w/ 2 orange bands - 60 total / 80 total
6. Straight Leg sit ups - 3x20 / 4x20
7. Reverse Hyper - 3x15 - 2 plates/side / 3x20
8. Wide Grip  Lat Pulldown - 3x10 / 3x20
- stretch/ traction at top. Scap depression then pull each rep.
9. Banded prone hamstring curls - 3x20/ 80 total
10. Dick Hartzel banded hip mobility- 20 reps on each position (hamstring, groin, glut, hip flexor). These are also done post practice.
10. we also do the X-wife on those who want to do it

Day two week six
1. External Rotations - 50 total / 60 total
2. speed bench vs ultra minis - 6x3@ 30%
3. overhead med ball slam - 3x5 / 4x5
The rest are done in any order.
4. DB floor press 3x15 / 3x20
5.T- bar Row OR Hammer Row to stomach - 3x10/ 3x12
6. Chest supported Y raise w/ palms down - 3x12 /3x15
7. DB  side bend - 4x20
8. Banded  bis and tris -  3x fail

 

 

Shout out to the GOAT! I'm very grateful for Elite taking the above quote and making a wallpaper out of it. Coach Salomone had a huge impact on all the guys that played for him. When he passed away a couple years ago this became even more apparent when a bunch of the guys I played with got together after his services and were talking about our playing days and how the things we learned from Coach still stuck with us.  The majority of our conversations were us talking about what an impact he had on us.  This left me doing some serious self examination and how I was approaching how I work with my current student athletes. Listening to my old teammates talk really made me think about doing a better job with the kids I get to work with and taking advantage of the time that we get to spend with them. It made me think about what I want for our athletes besides winning while they are here and that's when I remembered his quote from our senior exit meeting. I figure if they can walk away from our strength program and look at it the way I did our football program then we've done something special.