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Strength and conditioning WITHOUT WEIGHTS
hi guys,
awesome site! I coach University football in the UK. Its very much down the list of priorities at most Uni's here, but the guys we have are dedicated. We have an ok gym, but most of the lads don't have access to a gym over vacation time ( 2.5months!) In terms of standard we're probably about the same as a medium to poor high school team, as the range of skill and atheletes is broad. Can anybody suggest any good training regimes which dont require anything other than time?
Thanks in advance for your help guys!
Lee McMahon
University of Leicester Longhorns
Leicester Falcons ( Div 2 Champions 2009)
Offensive Line Coach
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Replies to This Discussion
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Permalink Reply by LeCharles Bentley on -
Coach!!! Glad to see you're here! That's a tough situation to be in! Do you guys have access to rubber bands? If you don't have a top flight facility, body weight exercises are always good. After a period of time the guys will adapt (hopefully) and need more of a challenge. Jimmy Lamour is on the site and he would be a great contact for you. He is very knowledgeable and could help you further. I have a contact for rubber bands, they are very cheap if you are interested.
There is a Japanese form of training that I often utilize at my O-line academy called Tabata. It doesn't require much but maybe a weight plate and a will to work! Google it and you can read all about it and there are some good workouts out there that you can pull. It's an intense form of training especially good for group training. I have had great results with it but I use it in conjuction with much more. If all you have is nothing this would be a huge addition for your athletes!
Hope this helps!
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Permalink Reply by Matthew Graham on -
Tabata is my newest hate. Gave it a go tonight and now I can hardly move. What exercises do get your lineman doing with tabata training
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Permalink Reply by Jimmy Lamour on -
Body weight exercises can help you build great foundational strength. The best thing to do is to perform the right exercises for your setting.
I like lunges, planks, push ups & variations, body carries, pull ups, inverted rows, etc… Something I have had success with is to take it back to the old days of rugged muscle. I am talking logs and stones of various sizes or weight. Also, some hill sprinting and tire flips are good stuff as well. You can fill sand bags, get truck tires from local tire yards, and fill kegs. Let me know if you have any more questions or need some more ideas. I admire that you are trying to find the best way to train your team coach.
J
Matthew Graham said:Tabata is my newest hate. Gave it a go tonight and now I can hardly move. What exercises do get your lineman doing with tabata training
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Permalink Reply by LeCharles Bentley on
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Matt,
I'm glad you hate it!:) I did it again today for shoulders. I did shrugs, lateral raise, rear delt, front shoulder plate raise and it went badly ( in a good way!) The shrugs I never went over 225, and all the other cycles were with a 25, 15, 10 dumbell. I gradually had to go down in weight. I could imagine a 10lb plate for your guys would work great along with a 2 45lb plates for shrugs. My next one will be chest and back with, bench, dips, lat pull down, pull ups, push ups and abs. I highly doubt if I will go over 135 in my bench for this workout and I did 405 for my last two sets of 5 last week.
Add a bent over row with a plate, its great!
hope this helps
Matthew Graham said:Tabata is my newest hate. Gave it a go tonight and now I can hardly move. What exercises do get your lineman doing with tabata training
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Permalink Reply by Lee McMahon on
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Many thanks guys. I'll have a look at the Tabata stuff definately. Anything which hurts so much you hate it is normally a good sign!!!
LeCharles Bentley said:Matt,
I'm glad you hate it!:) I did it again today for shoulders. I did shrugs, lateral raise, rear delt, front shoulder plate raise and it went badly ( in a good way!) The shrugs I never went over 225, and all the other cycles were with a 25, 15, 10 dumbell. I gradually had to go down in weight. I could imagine a 10lb plate for your guys would work great along with a 2 45lb plates for shrugs. My next one will be chest and back with, bench, dips, lat pull down, pull ups, push ups and abs. I highly doubt if I will go over 135 in my bench for this workout and I did 405 for my last two sets of 5 last week.
Add a bent over row with a plate, its great!
hope this helps
Matthew Graham said:Tabata is my newest hate. Gave it a go tonight and now I can hardly move. What exercises do get your lineman doing with tabata training
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