Well, i live in TX and have a huge driveway, it goes into an incline, and I could possibly use those for hill sprints, Ill have to check what degree of incline it is, and what would be an ok incline? How heavy would the med. ball have to be, those are pretty fun.
Friday:
5x5 close grip Bench, light
4x20 Bulgarian split squats, 35lb dumbells
Good workout, even though it was short. I liked the bulgarian splits squats a bunch, they were just like the stepups, Ill start doing those more. Bench, I will work my way back up to my old max, which was 195 about 6 months ago.
Tommorow: 40yd dash focus workout.
You’re doing lowerbody weights, which is good. I think you can eventually go heavier on the split squats and do similar with exercises like reverse lunges with dumbells (think of just stepping back VERY deep then pushing back up with one leg like in running) which should be very easy on your back, but hit your legs hard.
I would be weary of sprinting on concrete, though I suppose 1 day a week could be okay, but you must watch it. No need to end up with a stress fracture–I would know.
Medballs are very fun–I would probably start with an 8lb ball and eventually with up to a 14-16lb ball. I typically use 10-12lb balls, but will vary them to give me something different in training. What throws you do is left only to your imagination, but the “money” throws would be overhead backwards, between the legs forward, toss up (for height), and a crouch throw.
Ok, so do I need to stay in the 8-10rep range on the reverse lunges and bulgarian split squats, and the reverse lunges?
My driveway is an uphill about 25degree incline, 150m long(yes I live in the country) It is not concrete it is crushed limestone, it is smoother and way softer than concrete. I think its safe, but Ill stay in the Once per week range.
I would vary the rep range, but start out at higher numbers (like 8-10). It is, from what you have said, the only way you can do heavy, so eventually heavier weights probably could be used. At your development though, I think 8-10 reps would serve you well.
Saturday:
5 starts
3 10yd dashes
6 flying 20’s
Sunday will be off.
Monday:track workout. Bulgarian squats, bench
Monday:
Track workout:2x300’s, 2x200’s, 2x100’s
Abs circuit, like 500 crunches w/ no rest, Overtraining is what the coaches do not see.
Lifts:at home
Bench:3x5, real easy
Bulgarian split squats:4x12, 45lb dumbells
9"stepups:did a little circuit that lasted a minute
Summary:I am not going to jump the bench too early, I am going to build myself up back to that 195. This will probably be my last Bulgarian squat workout at home, because I dont have any Dumbells and just plates w/ handles. The 45’s were light and It was too easy if I did it in the 8-10 range so. And the Weight vest does not work on the Bulgarian split squats which i wish.
Track Workout:3x50sec runs, with minimal recovery.
1hr of working on plays
I had a track meet this week, so I couldnt really do much on my own. I also went to my rehab specialist this week.
Another reason he doesnt want me to lift weights, and I always forget to mention this. I am still developing, and lifting heavy weights would not be safe for me right now. I did too much heavy weights in the past, and I WILL go back to lifting heavy eventually. I am on the right track now, I am balancing my body, so as my body develops, I will keep on staying in the high rep ranges.
There isn’t much evidence to support that heavy lifting is bad. Most of it actually shows benefits to bone and overall development, assuming you do it with correct technique and use reasonable loads (where you know you will get the reps and are not grinding out, maximally).
Well, the results I had previously with Heavy weight lifting was: Back problems, knee problems, hamstring problems, and chest problems. I made DAMN sure that I had good form on squat, and the bench, etc. I also made damn sure that I didnt overtrain my self and overload myself.
Stats of when I was lifting:5’9 140, 29" waist, 17"thighs, 12.5" biceps, 5.2 40yd dash
1/2year of only bodyweight exercises: 5’9, 150, 29"waist, 21"thighs, 13.5" biceps, 4.9 40yd dash
I have had NO back problems since heavy lifting. I have more stability and balance in my self. It maybe just me, and not for everybody?
Bigger, Faster, Stronger…
Friday:4-7-06
Bench:5x5 very easy, still building back up.
Bulgarians: 4x15, 45lb dumbells
Dynamic stretching
5 stance starts
3 10yd dashes
2 flying 20’s
4 40yd dashes
I ran this workout in spikes on grass. I cant wait to time the 40.
Tempo day.
10 60yd sprints w/ rod@60-70%(2min rest)
3x12 shrugs: 130lbs(easy)
4x8 BB curls: 45lbs(easy)
Tommorrow will be Bench and Bulgarians.
Puberty and maturation of your body will leads to increases in size and strength on their own–that’s probably why you are getting better IN SPITE OF weight training. The year I dipped first under sub 5 40 I was running miles thinking it would get me faster. I certainly wouldn’t attribute the increase in speed to running miles, but who knows.
Good luck with your training.
Weekly plan:
Mon:Lifting-bench, bulgarians, etc.
Tues:1hr of plays/Plyometrics/power-speed
Wed:Lifting-Bench, bulgarians, etc.
Thurs:1hr of plays/Sprints
Fri:Repetition Lowbody(9"stepups)/bench
Sat:Maybe Plyometrics/Powerspeed
Sun:Tempo/curls, shrugs, etc.
Bench:5x5
Bulgarians 4x20, 45lb dumbell plates
abs:200reps
Pushup burnout
The bulgarians have gotten extremely easy. I only have 45lbs max to hold, so i might have to go to the gym to get heavier. I am going to go heavier on bench next time with 3x3. Tommorow, is Plyos.
1hr of plays
after school:
quick foot drills:rapid fire, hammer hops, x-jumps, ski jumps, 3x15ea.
Plyos:Tuck jumps 2x20yds
Bounding:4x20yds
I dont understand bounding. So I sorta did Power skips for distance.
Yesterday was an off day from the plyos
Today, I worked out with the Linemen.
Push press:3x30s
Split jumps:3x30s
Pullups:4x10
Tricep extension:3x8
Curls:3x10
There was absolutely no rest. I dont get it, Im the 3rd fastest on the team and I play DE?