Adolescent Training Program

Subject: Re: Weight Program
Box jumps are done by placing about a 20 square box and jumping side to side
and fron to back for time periods
explosivness
db have to have that so does evryone
looking at your program
i would try to do more free weight stuff and throw in some machine stuff to
complement the free stuff
dead lifts
cleans
squats
squat lunges

let me give you a range for reps
i can bench about 340 if i work out
at that max
i can hit 225 15 times about twice
then 10 twice

so max and rop percentages to the 15 reps

or 225/340= .66
so max 200 x .66 = 132
thats an idea

work on speed in oyur rep work
do not listen to these trainers at weight rooms
i try to hold my breath on becnhes for a set of 10-15
then i let loose
do breath on leg lifts
your are wanting rythem to help get his max up
everything is in technique
wear a belt for any standing lifts

Thank you for the info. Coach

What is a Box jump?

all those figures would have to be decided after maxing out on each. do like herschel walker do 2000 push ups per day 4000 sit ups
do less than that but that is a great program.
then run sprints
do box jumps
jump rope
run 2 miles each morning

Hello Coach Next year my son enters High school and I would like to prepare him for High School football. He has been in and out of football over the past four years( starting with tackle then flag football). I am looking for safe effective weight lifting program that we can use to best prepare him for next season. We presently using the following program (see below-Adolescent Training Program) over the next month to get him started. We are searching for a program to take him to next season. He wants to try for DB. He has played on the O-line,and WR.
Any assitance would be of great assistance.
Adolescent Training Program
> >>
> >> DATE _______________ TIME _______________
> >>
> >> Instructions: In the white spaces below, fill in the weight you used and
> >> the
> >> number of reps you performed. If you did 100 pounds for 10 reps, you
> >> would
> >> write "100 X 10". The gray boxes below are not used.
> >>
> >> EXERCISE
> >> Set #1
> >>
> >> 20 Minutes Of Cardio
> >>
> >>
> >> Leg Extension (12 - 15 Reps)
> >>
> >>
> >> Leg Curl (12 - 15 Reps)
> >>
> >>
> >> Standing Calf Raise (12 - 15 Reps)
> >>
> >>
> >> Machine Bench Press (12 - 15 Reps)
> >>
> >>
> >> Machine Row (12 - 15 Reps)
> >>
> >>
> >> Machine Bicep Curl (12 - 15 Reps)
> >>
> >>
> >> Tricep Pressdown (12 - 15 Reps)
> >>
> >>
> >> Crunches (12 - 15 Reps)
> >>
> >>
> >> 10 Minutes Of Stretching (12 - 15 Reps)
> >>
> >>
> >>
> >> Weight: ____________
> >>
> >> Mood When Starting: __________________________
> >>
> >> Cardio Today? Circle One: YES NO Length: ________________
> >>
> >> Length Of Workout ______________________
> >>
> >> Comments: