old memories, i love mat drills still use them with my athletes.
Haha, the old mat drills! I know them well. Congrats on the training PB’s man, your body is growing and getting stronger and faster naturally so don’t worry too much about the training at school. In high school it’s hard to have a “bad” program, obviously it may not be optimal but you can still make great gains. The speed workout that you are describing is not all that different than what we did in high school and almost everyone got faster. In short, try to avoid paralysis by analysis, work extremely hard, eat like a madman, and everything will take care of itself.
very well said, thats why the internet is bad for young athletes.
I agree 100%. I have done countless hours of research looking for an edge over everybody my age. Just about everything I have read was for advanced athletes training. I just found out last year that young athletes don’t need as structural training as advanced athletes do. But on the bright side, all this research will come in handy once I become an advanced athlete.
Morning Workout:
Complexes-5x5
Leg extention/Leg curls-3x8
Ab Work on resistance balls
Front Squats-2x8
Calf Raises-3x10
Overhead squats-3x10
1 Legged Squats-3x10
Afternoon workout
Warmup(Dot Drills and Hurdles)
Deadlift-185x10, 205x10, 225x10, 240x8
Box Squat-185x10, 205x10, 245x10, 255x10
Incline Press-115x6, 125x6, 135x6, 135x6
Barbell curls burnout(pumped out 33 reps with the bar)
Those deads were a killer to the lower back. Especially the box squats right afterward. These sets of 10 really kill you in this workout. The rep ranges will go down as the weeks go by at least. Tamfb and Twhite, can you guess what is tomorrow’s workout? MORE MAT DRILLS!!! lol.
Is 18 a young athlete? How about if they’ve had numerous injury setbacks (some rather serious, ie, surgery) since 15 (ie, me)?
Do young athletes need to worry about hi int day/low int day/ etc, etc, or just do whatever as long as they don’t feel run-down and out of it?
Form Running
Mat Drills-10x Varied Drills each drill is followed by 3 squat jumps and jog back to line, my group completed it in 5 minutes.
Partner ab circuit
Plyo boxes- 2x6 different jumps
Bag Drills-2x6 different variations
Hurdles- 2x8 different variations followed by a change of direction drill and sprint back to the line.
Good News- 2nd team All District LB
Wasn’t really expecting to get this award with the amount of playing time and competition that we played against. This was done by a vote of the other coaches in our district. The two other teams in my district went way farther in the playoffs than my team did. But I guess my stats were reasonable to get it.
good job man!!!
you are still considered a young athlete in my book. i think a hi/low system wont hurt but any system will give u great results at this age if the effort is there and you are consistence.
Thanks man, I appreciate all your help too.
Hurdle/Dot Drill Warmup
Squat-195x10, 205x10, 225x10, 245x10
DB Decline Bench-30’sx10, 45’sx10, 45’sx10
Clean and Jerk-3x6, 95lbs.
ABS
Weight-168
Felt good to start out this first week of off-season. I have already gained most of my weight back. Next week is the last week of off-season before the christmas holidays.
Morning Weights
Shrugs-4x8
Military Press-4x8
Skull Crushers-4x8
CG Bench-4x8
Curls-4x8
Complex-4x5
ABS
Afternoon weights
Incline-115x8, 135x6, 155x6
Deadlift-185x8, 225x6, 255x8
Box Squat-205x8, 225x8, 265x6, 295x8
Weight-170
Workout was outside on the grass.
Sled Sprints-6x40yds, maybe 1min rest
Matt Drills-different variations except this time the drill was 15yds long on the itchy grass(the mat inside the gym is like 10yds.)
Cod drills-5x
Cone drills-4x, at the end of each drill you had to fall on your stomach.
Speed Ladders-5x going though a double row, a single row, then a cod drill, then a 5yd sprint.
Weight-171
This was probably the worst conditioning type workout I have ever done. Everything sucked very badly. The number one reason why it sucked was because we went through the whole entire workout(55min) without any hydration, and our mouths cotton-mouthed on us the whole workout! The mat drills were felt like a mile long and that grass was so damn itchy, my knees have cuts all over them. There was only about 1-2 people out of the whole entire group that had enough endurance to go full-speed on everything. For everybody else, we were so tired that everything was a jog. Then when I finally got home I just crashed on the couch and went to sleep for about 2 hours.
Morning weights
Complexes-3x5
Ab Work on Swiss Balls
One legged squats-3x6
Overhead squats-3x8
Front squats-3x8
Leg extentions/curls-2x8
Split jumps-3x8
Afternoon workout
Powerclean-125x6, 155x6, 175x6
Squat-190x8, 205x8, 235x8, 275x8
Bench-115x8, 130x8, 155x6, 190x7(Failed)
Dips Burnout-37 reps
Weight-169.8, this morning before breakfast
My bench isn’t getting any stronger. I was able to do 190x8 last year easily. Hopefully it will go up when we do sets of 6 and 4. I have a doctor appointment tomorrow on my knee. My knee is all puffy and it has lots of fluid in it. It hasn’t changed since football season. So no matt drills for me tomorrow.
Haven´t been able to do anything these past 2 days. I finally went to my doctor for my knee, and he xrayed it and there was nothing wrong. There is just an excess of fluid in my knee. What sucks is that I can´t workout with it until I get it drained. And everybody is going to be closed during the holidays so I might not be able to workout at all during the holidays.
Dude, I know your pain. I’m waiting to BOOK an MRI, but I’m going to have to wait till 7th Jan. It sucks.
I might just workout with it, its not like it has slowed me down any. Heck, I ran a 4.5 with all that fluid jiggling on my knee. Im just going to continue working out until I get an appointment set up.
the rest wont hurt, but i dont think fluid will do anymore damage to your knee, if there is pain pop a couple pills before and you be ok. 
I haven’t been able to workout these past two days because I have the common cold. Its been a pain trying to get all of this gunk out of my system. All I have been doing is play ncaa08 and watch football these past few days which is nice. I guess i just need to keep resting until it goes away fully, and then I will start doing some of my workouts.
Hot tub-20min
Warmup
Bench(Isometrically)-3x3 w/205(90%) Each rep was help at the top for 5 seconds.
Plate Rows-3x15, 45lb plates
Overhead Tricep Raises-3x10, 45lb plate
BB Curls-3x10, 60lbs
I finally got rid of that cold I had for about 3-4 days. I could have been working out all since christmas break started if I didn’t have that cold. I guess I needed the rest though. My knee was fine once I jumped in the hot tub before the workout. The same stomach sickness that I had all last summer came back towards the middle of the workout. It must be indigestion.
Ugh…I couldn’t workout today because I had to go get my truck. One thing I can’t stand is being inconsistent. From now on, I am going to start taking 5g of creatine everyday before I workout. I plan on using beta-alanine also once I get it.
Preworkout-5g Creatine+Gatorade
BW Circuit:
20xBW Squats
12xPushups
25xCrunches
Rest 30sec
Duration was 30min and I managed to get in 17 sets
Post Workout-5g Creatine+20g Protein
I decided that I needed more rest before working out again, So I took a week off. I haven’t been able to find any access to any weightroom, and what is stupid is that the school doesn’t have the weightroom open 
. So I had to do a Herschel Walker type workout that will literally kick your butt. I might just do this workout everyday until school starts again.