6/28/07
A1.) Burpees x 30 seconds
A2.) Jackknifes x 20 reps
A3.) Split Squat Jumps x 15 reps
A4.) DB Farmers Walk x 1 min. (80 lb DB’s)
Rested 30 seconds bt exercises, 1 min between sets, repeated 6x through.
6/29/07
A1.) Deadlift 4,3,2 (4 x 400, 3 x 410, 2 x 420) Also did 1 single with 430. Felt pretty good.
A2.) Clean Pull from Floor 3,3,2,2 (3 x 225, 3 x 225, 2 x 255, 2 x 255) ~ 3 min rest bt A1/A2.
B1.) Bent Row 6,3,3 (6 x 225, 3 x 250, 3 x 250) 3 min rest bt sets.
C1.) Medium Grip Bench Press 6,3,3 (6 x 240, 3 x 255, 3 x 260) Finally going up! 3 min rest bt sets.
D1.) RDL 2 x 12 (200)
D2.) Explosive Sit Up/Med Ball 2 x 25
D3.) Depth Push Up w/ 2 plates 2 x 30
60 sec rest bt D1/2/3.
Pretty good I’d say. Felt more “pop” today in my lifts. Good rest always helps! Been eating more too. The deadlifts went up pretty fast, even the 430 single. No belt or anything, just chalk 
7/2/07
Speed
-3 x 30 High Start
-4 x 30 High Start
-3 x 20/30 w/ tire, 3 Pt.
Weights
A1.) Snatch Grip DL 6 x 2 (365)
A2.) Snatch High Pull 3,3,3,2,2,2 (230 for the triples, 245 for the doubles)
B1.) Weighted Chin Up 1,5,1,5,1,5 (1 x +70 lbs., 5 x +55 lbs., 1 x +75 lbs., 5 x +55 lbs., 1 x +80 lbs., 5 x +57.5 lbs.)
C1.) Incline Bench Press 1,5,1,5,1,5 (235 for the singles, 210 for the 5’s)
Rest was 3 minutes between sets on all exercises.
Everything felt pretty good today!
7/4/07
Gym I train at closed early, and I have to work a 7 hour shift later anyways. So no training today, plus I have to study for an exam tomorrow. Will train thurs/friday, and then will be gone for the weekend.
7/5/07
A1.) Deadlift 4,3,2 (4 x 405, 3 x 415, 2 x 420)
A2.) Clean High Pull 3,3,2,2 (2 x 3 x 225, 2 x 2 x 245)
B1.) Bent Row 6,3,3 (6 x 225, 3 x 250, 3 x 250)
C1.) Bench Press 6,3,3 (6 x 240, 2 x 3 x 260)
D1.) RDL 2 x 12
D2.) Explosive Sit Up w/ Med Ball 2 x 30
D3.) Plate/Depth Push Up 2 x 30
Pretty good session. Going to attempt my usual wednesday session tomorrow. I know it’s back to back days, but I have saturday and sunday to recover. Felt much stronger today.
7/9/07
Was out of town all weekend til Sunday night, back to the swing of things now.
A1.) Snatch Grip DL 6 x 2 (3 x 2 x 365, 3 x 2 x 375)
A2.) Snatch High Pull 3,3,3,2,2,2 (225 for triples, 245 for doubles.) 2.5 min rest bt A1/A2.
B1.) Weighted Chin Up 1,5,1,5,1,5 (1 x +70 lbs., 5 x +55 lbs., 1 x +80 lbs., 5 x +55 lbs., 1 x +82.5 lbs., 5 x +57.5 lbs.) 3 min rest bt sets.
C1.) Incline Bench Press 1,5,1,5,1,5 (1 x 235, 5 x 210, 1 x 240, 5 x 210, 1 x 245, 5 x 210) 3 min rest bt sets.
-Chins were pretty tough, struggled a bit with the 82.5 lbs single, but managed to get the rep.
-No spotter for the incline press and I was still able to get a PR.
The scale at the gym said 190.5 today, but I think it’s 2 pounds off. I’ll take 188 though.
7/11/07
A1.) Full Back Squat 3 x 7 (265), 1 x 7 (270), 1 x 15 (225) 2.5 min bt sets.
B1.) Single DB Row 4 x 7 (110’s), 1 x 15 (95’s) 2 min bt sets.
C1.) Close Grip Decline Press 4 x 7 (215), 1 x 15 (180) 2 min bt sets.
D1.) Push Press 3 x 8 (170)
D2.) Single Leg Full Squat 3 x 10 +20 lbs. resistance; 2 min bt D1/D2.
Decent, was pretty tired today.
Just a little side note…
The football coaches wanted to get some numbers on the freshman kids (again), so they had them time 40’s today. Every single one of them improved by at least .1, and there was finally one kid under 5.00 (ran 4.99h). All tests were done on grass, with the occasional wet patch here and there from the sprinklers. I was happy to see all of them had seen improvements or at least maintained. It’s still a long work in progress, and I think most of them don’t realize that at 13-14 years old, their max potential is yet to even be touched! Good to see some stuff is working that Im doing 
Some of them may have run faster too had I known that they would be timing today; yesterday was agility circuits + conditioning so I bet some of them were a bit fatigued.
Also, tempo volume has increased each week. Tuesday got up to 2400 yards. 4 weeks ago they could barley finish 1400. Good thing is most of the kids (varsity) can finish like they started, however the younger kids have a bit of trouble. I usually have the freshman duck out when I see that their form is going to absolute shit and they can’t finish the same speed as the first rep.
Overall, I’d say the results have been very well. I have about 4 weeks left before they get gear on, so this next phase will be more conditioning induced.
Good work. Would you mind sharing what you are doing with these kids? Thanks.
Sure… Basically for the past 3-4 weeks I have been focusing on acceleration, general fitness with tempo, and some cone drills for added variety and skill development. They also work an upper/lower split in the weight room with a big emphasis on the big lifts(squat, dead, bench, rows, cleans, etc) and the abs are stressed highly.
An example week:
Monday- Speed (6 x 10, 4 x 20, 3 x 30, 1 x 40) using various starts (push up, 3 point, falling). Sometimes I have a group of 3-4 kids at a time line up and race, it adds a little bit of competitiveness to the workouts and makes it fun. All the kids love it, so I try to do it once a week.
Tuesday Tempo- Anywhere from 1800-2300 yards (we recently have gotten up to 2300 yards, using 100 and 200 yard intervals)
Wednesday Skips for height, multi-directional speed drills, more intense forms of conditioning.
Thursday Tempo, 1400-1800 yards.
Friday-Sunday off.
I had one of the kids go from 7.2h 40 to 6.7h in 4 weeks. I dont have the numbers in front of me now, but one of the coaches said he looked it over and said every one of the players tested improved from the first test period. Keep in mind this is just an example, as a lot of times I change it up on the fly when I notice that I should either cut the workout short or maybe change it up a bit depending on outcome, weather, etc.
Thats sweet! Little do those athletes know, but they are getting some quality training in at a young age!! just an awesome foundation! Sounds like fun coaching as well, how did you come across this opportunity?
good luck! pc
Thanks man. I know, Im very glad that these kids are doing this type of stuff young, as opposed to absolutley destroying them with shit loads of long duration stuff. Theres a time and place for everything, but the old staff was very “old school” and sometimes made the team do “ladders” (400-walk 200, 200-walk 100, 100-walk back, Repeat; they were done almost every day, sometimes getting up to 10-12 ladders in a session). I came across this because the new head coach was my old junior varsity football coach and he wanted me to help out; He knew that I was interested in this type of stuff so I jumped on it. I’ve been keeping in touch with him since HS was over and I’m glad he thought of me first.
7/16/07 Monday-Day 1 Accel/Speed
- 3 x 30 Fall Start 2 min rest bt reps.
- 3 x 30 w/ Med Ball pass 3 min rest bt reps.
- 2 x 50 Fall Start 4.5 min rest bt reps.
-
1 x 80
[360 Total Volume ]
Felt damn good. On a new routine now, so look for some big improvements
7/17/07 Day 2 Strength I Lower Neural/Power
A1.) Deadlift 3 x 5,3,3 (405 x 5, 3 x 415, 3 x 415) 2 min rest bt sets.
B1.) Dynamic Deadlift 5 x 3 (205)
B2.) Power Clean 3,3,3,2,2 (185 for the triples, 195 for the doubles) 90 sec bt B1/B2.
C1.) Rebound Box Jumps-24" 4 x 10; 60 sec rest bt sets.
D1.) RDL 3 x 6 (245)
E1.) Glute Ham Raise 3 x 7
My hams were pretty fatigued towards the end, so the GHR’s were harder than normal. Good work out though, I like the new stuff. Only used straps for the RDL’s, powercleans and deads were w/ chalk only as usual.
7/18/07 Day 3 Upper Metabolic
A1.) Neutral Pull Up 4,8,4,8 (4 x +50 lbs., 8 x +35 lbs., 4 x +50 lbs., 8 x +35 lbs.)
A2.) Medium Grip Incline Press 5,10,5,10 (5 x 205, 10 x 185, 5 x 205, 10 x 185) 105 seconds rest bt A1/A2.
B1.) Bent Over Lateral “L” Raise 10,8,8 (20 lb DB’s for all sets)
B2.) Dips (Triceps Focus) 9,7,7 (9 x +45 lbs., 7 x +47.5 lbs., 7 x 47.5 lbs.) 75 seconds rest bt B1/B2.
C1.) Alternate Dual DB Hammer Curl 10,8,8 (35 lb DB’s)
C2.) Wide Grip Cable Row (Straight Bar) 10,8,8 (130,140,140) 75 seconds rest bt C1/C2.
7/19/07
Off day Worked with the FB guys this morning, tonight the freshmen have practice 6-8. Had a math test today that Im pretty sure I aced Hopefully.
Man you sure incline a lot of weight for not being able to bench 300. What is your bench btw I take it its not 300, because I saw your goal was 300 2 pages back.
Thanks, I dont know why my incline is nearly just as good as my flat bench; only about a 40-45 lb difference. It is probably in the 285-290 range right now (flat bench).
Looks good. My brother just turned 14 and is showing a little bit of interest in training. If he starts to get serious I think something like this would work well. Thanks a lot and keep up the good work!
Originally Posted by popequique
Man you sure incline a lot of weight for not being able to bench 300. What is your bench btw I take it its not 300, because I saw your goal was 300 2 pages back.Thanks, I dont know why my incline is nearly just as good as my flat bench; only about a 40-45 lb difference. It is probably in the 285-290 range right now (flat bench).
Sorry I havent followed your journal too closely. Do you use the incline just to develop upper peck strength, for aesthetic reason, or to develop the flat bench?
In my own training I just tend to use it as prescriptive method for the flat bench at times, I find using it on a constant high level basis screws up my flat bench form.