Week 2 Football training program: Mass Phase

For the second week of the strength and conditioning program we stuck with the same exercises with the caveat that on these exercises: pull ups, bench, incline bench, and squats, we would do 3 second pauses during the lift.  On the pull ups we would pause for 3 seconds at the top, while on the other exercises it was at the bottom.  Pausing does not mean resting the bar on ones chest or chin on the pull up bar.

Running (always run after lifting):

Monday 10 50 yard sprints 1 to 4 rest rate
Tuesday 5 40 yard sprints 5 100 yard sprints and 5 40 yard shuttle runs
Wednesday:  Mile run.  To challenge my athletes we played a game where if I beat them in the mile run they would have to do 100 push ups and if I lapped them they would have to do 150 push ups.  For every athlete that beat me I would do 10 push ups.  This provided a good teaching experience because I came in second and most of the athletes were lapped or had to do 100 push ups.  During the push up section although according to the game I had to do 10 push ups I did 150 push ups instead.  The athletes complained and no one did more than they were supposed to do and I talked about how leaders would have done the 150 whether they had to or not and then would have provided support for teammates that were having trouble with it.

Thursday  5 40 yard sprints 10 100 yard sprints