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Conditioning for next year
Ok, so this year is almost over. We are very unlikely to make finals now (although there is a chance)
So talking to our new HC for next year, they are going to be implementing a zone blocking system (the exact details are still TBA)
However, I'm going to be starting my off season strength and conditioning program as soon as the season finishes.
I'm looking for advice from coaches on how to increase speed in a way that will help me with zone blocking. I'm also going to be starting a new strength program 3 days a week. I'll be doing my lifts then hitting the conditioning as well. Here's What I'm looking at
Monday
5x5 Squats
1x5 deadlift
3x5 Bench press
Wednesday (i'm limiting this because I will be doing conditioning straight after)
5x5 Squats
1x8 Power Clean
1x8 Push press
Friday
5x5 Squats
1x5 Deadlifts
3x5 Benchpress
Conditioning after every workout
Tyre flips 5x5 (i flip one way, my brother flips back. this is the only break)
2x10 pass pro drop backs (5 each side)
2x10 Fire outs from 3pt stance (these will be for 3-4 steps using zone principles)
5x10 yard sprints.
My goal is to be ready to go so I only need to work on technique come next season. Keep in mind I train in my driveway so I don't have access to anything besides a tyre and a weight bench. Any suggestions would be great but keep in mind, I don't want to spend more then about an hour each session (work and family need to come first)
I'm also going to be doing some stretching every morning plus pre workout
Any suggestions would be great. Thanks in advance
Views: 6
Replies to This Discussion
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Permalink Reply by Danny Steele on -
Looks good to me. I would normally say squatting three times a week is a bit excessive but since you're taking the lower set approach, I think you'll make gains on that program. I gotta get me one of those tires for conditioning.
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Permalink Reply by Matthew Graham on -
Tires are great. I picked on up for a case of beer. Just go hit commercial tire places up for one.
The basis of my lifting is sl 5x5 which gets me squatting 3 times a week. I need to build a good base strength level. My lifts are terrible at the moment
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Permalink Reply by Matthew Graham on
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Not good at the moment. I don't have my gym setup yet (till my brother moves out) ill probably start squats and deads sroynd 60kg, bench around 50, and power cleans/push press
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Permalink Reply by Danny Steele on
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I scored a tractor tire today at a tire shop. Didn't cost me anything. Pretty jacked!
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Permalink Reply by Matt Sheridan on -
Hey Matthew,
I understand why you're concentrating on the lifts that you are, but I'm of the opinion that in order to be a great o-lineman, one needs to do more than the obvious. Firstly, how old are you and where do you stand (excuse the pun) in terms of physical size? I have lots of tips and info for you about how to train effectively for o-line as well as for the zone scheme. If you want to hit me with an email (mattsheridan@@shaw.ca) we can continue the discussion further. Cheers.
Matt
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Permalink Reply by CODY GARDNER on -
Have you ever looked at crossfitfootball.com?
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Permalink Reply by Patrick McHenry on
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Matt
Your program looks good. Have you looked long term (i.e. Jan - May)? The football coach and I sit down with an calendar for the entire year (We usually do this in May). We plan out all their workouts for the entire year. There may be some changes but the players know the sets / reps phases they are working on. We go for three or four weeks and then change the sets / reps and exercises. We also include the "lineman" specific drills that are for a warm up.
I tried to copy the spread sheet but it did not come out. If you email me at Ptmach@aol.com I will send you the Excel that I made up.
Patrick
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