The FREE 45 Day Beginner Program Dedicated as “The Father Hoog Workout” I am Strong I am Fit I am Determined I will Succeed Waiver of Liability What you are about to undertake is an advanced fitness program. format consists of running 1/4-mile intervals or swimming 100-yard intervals, allowing a recovery period of 2-2 1/2 times the amount of time it takes to perform the work interval. Lower Back / Abs Waiver of Liability What you are about to undertake is an advanced fitness program. trailer Injuries may occur in any workout program as with this specific program written by Stew Smith. 12 Week Ranger Assessment and Selection Program Training Plan . Your intensity or pace should be slightly fast-er than the pace of your most recent 1.5-mile run or 500-yard swim. 237 15 Pull bands into waist area. Keep back straight. Injuries may occur in any workout program as with this specific program written by Stew Smith. Bike for 30 to 40 minutes, try the elliptical trainer in … 5. Tough out the duration for a stronger, chiseled back you can slap a billboard on. These guidelines should not take the place of medical advice if attempting to return to sports following an injury. Building Your Back Workout Include one exercise that targets each area of your back in your routine. 0 Be balanced - so you can be an athlete all the time. Exercise Sets Reps Legs. Chris Johnson of the Tennessee Titans is one of the fastest players in the game. Additional, optional goal Your first 5k race Plan duration 8 weeks This training schedule assumes that you are completely new to running, or returning to running after a long layoff (please see the notes on page 3 before starting). Soccer is a running sport combining both Aerobic and Anaerobic Endurance. 0000002309 00000 n If you are a beginner, 2 days a week is enough and over time get up to 5 days a week. 0000002635 00000 n Friday - Legs. Maximum fitness levels can be generated by summer camp if: 1. See the full workout here. 0000001567 00000 n Leg Extensions 2 - 3 12 - 15 Arms 4. 0000002558 00000 n Rest 60 seconds between sets. Strength training, on the other hand, develops your muscles, which means that your body burns its fat reserves more effectively. ��BX���y�=������eS=�̆5!JBv\9,1���=���肚 ��&3�DF��00,��K-EX��ޑ�M�:+��x����������p� 8ݙO7q�]0��+C�E`�V�ҦFO�i��o�۰. 2. 0000001743 00000 n Lift chest off the ball and hyperextend the lower back. Usually 5-10 minutes of this activity is a good warm-up or cool down. Each phase is three weeks long and targets a specific training variable. 0000008815 00000 n As a beginner its ok to break up the workout through out the day into sections. 0000003141 00000 n NFL Workout Routine. 0000006654 00000 n 0000000016 00000 n 3. The average NFL running back is 5' 11" tall and weighs 215 pounds. My typical distance running pace is about 7:00 per mile, so my progression mile paces would usually be about 6:30, 6:00, 5:40. Walk as needed to bring the heart rate back to within about 20-30 beats of the resting level, then finish with the exercises below. The aim of this first two weeks is to give you Now, the 23-year-old running back, who keeps a $100 bill under his uniform, is in the midst of season number two, and while he has been dealing with a hamstring injury, he credits his in-season workout regimen with being one of the reasons he’s been able to return to practice in good shape. 0000001350 00000 n Create the best calisthenics workout program for you! Home Workout Plan Instructions. The Bigger, Stronger Back Workout. ... Running 20: push-ups and situps. Glute Kick Back 3 15 Cardio 30 Min Low Intensity on Treadmill at a 10 -15% Incline Day 5 - Legs & Arms Exercise Sets Reps Legs 1. 20 squats; 15 second plank Training tip: On occasion, skip your running and walking workout and do a cross-training workout instead. In fact, if you focus on big compound movements chances are you will have a solid foundation for building a stronger body but also for developing lean muscle. 251 0 obj<>stream Incline Dumbbell Curl 3 12 5. This program focuses on both developing the Aerobic and Anaerobic thresholds as well as building Speed and Muscular Endurance. Standing Barbell Curl 3 8, 8, 6 Close Grip Preacher Curl 3 8, 8, 6 Incline Dumbbell Curl 2 12 - 14 Concentration Curl 2 10. A Workout Schedule for a Running Back. Blocking Basics Run Blocking •More Aggressive blocking •Attack the defender •Seal the defender away from the ball carrier – point your butt to the ball carrier •Keep your head up and your feet moving Pass Blocking •Let the defender come to you •Set up with outside foot back •HOT technique – Hands On Torso •Keep feet moving and deliver a blow Running Injury Prevention Tips & Return to Running Program The intent of these guidelines is to provide the athlete with a framework for return to sports activity following injury. 2. Sets: 2 Reps: 15 - 20 Seated Row Loop flat bands under bottom of shoe. Place hand directly under head - never out front. 0000001434 00000 n Deadlift 5 10, 8, 8, 6, 4 Chin Up 2 8 One Arm Dumbbell Row 3 8 Seated Row 2 8 Close Grip Lat Pull Down 3 10, 10, 8. xref Monday. Most defensive linemen are over 6 feet tall and weight between 250 and 300 pounds. Running slowly will not be a chance to practice or work on sprint mechanics (as ground contact is too long, stride frequency is too low etc). The beginning of the off-season conditioning program to the April Coaching Sessions. Workout 2 Back+Traps Workout 3 Legs Workout 4 Arms Chest+Shoulder Bench Press 3-5 X 6-10 Incline DB Press 3-5 X 6-10 Dips 3-5 X 6-10 back-2 BACK FUNDAMENTALS STANCE: 3 Point: 1. By To use me as an example, I like to do 3 miles of progression running at the end of long runs. That is, longer running of low intensity leading onto shorter running of higher intensity. If you play in the backfield, you need to develop lower-body power and game-breaking speed. end the run very fast then you should do 5-10 minutes of easy running as a warm-down. %%EOF Embed from Getty Images As a result, a combination of strength training and running have the best effect on your … 0000000596 00000 n Organized lifting workouts and supervised running sessions begin during this period. Running is the best way to strengthen your cardiovascular system and improve circulation while building the foundation for other fitness activities. 0000003984 00000 n Best Back Exercises If you want to learn what it takes to create the "best back workout", then you need to read this article. For advanced individuals, do the workout 5 days a week and repeat the circuit 5 times. Do not be too wide, toes pointed in with butt down and head up. Biceps. 0000003705 00000 n You didn’t gain excess body fat during the first period. Deadlifts 3 - 4 6 - 12 2. x�b```f``Z��$C@(� %PDF-1.4 %���� Introduction Nothing is magic about this program. Workout: 60 minute run with 3 x 8 minutes at a tempo pace, and a 4 minute recovery, include hills during tempo sections. 237 0 obj <> endobj Let’s look at a way you can start today if you are interested in having a body like a Running Back. Specific running times and days will be posted. Warm-Up/Cool-Down Prior to doing each pro level workout a proper Warm-Up for a minimum 15 minutes <]>> With a bevy of back-blasting moves, this four-week training program targets every muscle system behind you. From zero running to a continuous run of 5k or 3 miles. ÿ¯V5à1 £“µªgÜ,˜"ş+Jİ$rÎvNšùÚDЦ´íê\ĞKÕHͪtYCzŞ+ÚDÏ¡w4W©C7‹0—6ÏŞ¸-�&Eô×êqómÂl)÷È£¦ıÁÅØ]¿ÚšZ›WPĞ‹~Û†u¥”[§ó8tn¢åpŠ‹ëîä×Ãq-®Óùº[÷0ÒÃÄõ&®'0#lä9ÌFŒÀˆ1ƒ#¢pD&¢n]õ”RÒt-ÍŞ=BO�ĞÓ ½[_|dyïÚ¡«ÈÎ;İ…‡´ıB/AOïíÚ¡ê…«Ñç^]R©Ñ¹‘ÎãèÎãé‡%§sTÍõŒOÅ}�F|…Fì™Ñ±FSjˆGWº3ûŠ�™Ï�—&vK?–jgøƒ-tÑô¨Ìcì᯵®gA÷›¼L%. STANCE 2 Point:-2 PT = Hback in I set or both backs in shotgun set (feet under armpits / upright). By downloading the program, you are ... running or swimming. The Running Back Workout: 3 Exercises to Improve Agility and Power Read article For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! This sequence of training is following a long to short training plan. Incline Skullcrusher 3 12 Cardio 30 Min of Moderate Intensity on Stairmill Running Back. To train for mass, after your warm-up sets, do 2-3 sets in the 8-12-rep range. Steve Silverman is an award-winning writer, covering sports since 1980. athlete is not running in a sprint position. 3. Good Mornings 2 - 3 12 -15 3. In your workout: Do bent-over rows toward the start of your back workout for heavy sets in lower rep ranges, about 6-8 or 8-10.The Smith version is a suitable substitute; it locks you in the vertical plane, but your body has to be in just the right position relative to the bar. This means creating different training routines so that exercises and drills don’t interfere with each other. Workout: 90 minute run with 3 x 15 minutes at tempo pace, and an 8 minute recovery in between. Running backs in football need to perform different workouts throughout the year to build strength and improve their speed. Running back workout programs ; Writer Bio. Exercises for a Running Back. Since calisthenics training works best with compound movements, I recommend starting off by doing full-body workouts 3 days a week, incorporating one or two exercises from each of the following groups: Push-ups A workout like this, with longer tempo intervals, is great for marathon racing speed. PHAT stands for Power Hypertrophy Adaptive Training.PHAT workout program is designed by the famous powerlifter and bodybuilder Layne Norton.He is a renowned pro natural bodybuilder, 2x USA Powerlifting 93kg national champion and 2015 IPF (International Powerlifting Federation) silver medallist. For running, your 1/4- I used to be like most other gym-goers; focus on training the muscles everyone CAN see and neglect the ones they can’t. workoutz.com Sample Back & Biceps Workout ===== Back Hyperextensions Position stomach on ball. If you want to be a top running back at any level -- high school, college, the National Football League -- be prepared to work out on a year-round basis. Triphase Training is a 3-phase workout program designed to add overall mass to your body. Different workouts, some are more challenging and some are easier than others, will ensure that your muscles don’t get used to the same regime, giving you more in return, and also help you stay active and not get bored with the same routine. 0000003948 00000 n Choose 3 to 4 exercises consisting mostly of compound movements. startxref Keep feet underneath yourself. Slightly fast-er than the pace of your most recent 1.5-mile run or 500-yard swim is a good warm-up cool... Are about to undertake is an award-winning Writer, covering sports since 1980 use. Your intensity or pace should be slightly fast-er than the pace of your in. Your intensity or pace should be slightly fast-er than the pace of most! The fastest players in the backfield, you need to develop lower-body power and speed. Break up the workout 5 days a week, try the elliptical trainer in … running is. 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