Boys Junior Varsity Football, Boys Varsity Football · Blue Flame Football Suggested Workouts 3-23 thru 3-27


Blue Flame Football Players with access to a wt room—below is your suggested workout for this week:3/23-3/27

 

Monday 3/23

WARMUP

Glute Ham Raise 3*12

Hyperextension 3*12

Deadlift 10*1—Build up to 5lbs above Max

Barbell Lunge 3*8 (each leg)

RDLs 3*10

Bench Press 8*3 (60% for Speed)

Military Press 4*5

Close Grip Bench 4*4

Pullups 4*10

St Bar Curl 4*10

Situps 4*50

 

Wednesday 3/25

WARMUP

Glute Ham Raise 3*12

Hyperextension 3*12

CG Bench 10*1—Build up to Max

DB Bench 4*10

Upright Row 3*10

Pullups 3*10

DB Curl 3*10

Squat 10*3 (60% for speed)

Box Jumps or Explosions 3*10

Leg Curl 3*10

Situps 4*50

 

Friday 3/27

WARMUP

Glute Ham Raise 3*12

Hyperextension 3*12

FABULOUS 50

Pushups *50

Military Press (with Bar Only) *50

CG Pushups *50

Pull-ups *50

St Bar Curls (bar only) *50

Air Squats *50

Lunges *50 (25 each leg)

135 lbs DL *50

Situps *50

 

If you do not have access to a wt room this is your suggested workout this week!

 

BLUE FLAME BODY WT WORKOUT 3/23-3/27
Monday 3/23
Warmup
Air Squats 150—don’t care what sets you use
Toe Touches 150
Pushups 150
Flex Downs 150—Act like you are doing a pullup on air—Flex the back the entire movement
Situps 150
Supermans (otherwise known as Coach Smith’s…LOL) 150

 

Wednesday 3/25
Warmup
Run ½ Mile
Air Squats 50
Toe Touches 50
Pushups 50
Flex Downs 50
Situps 50
Supermans 50

 

Friday 3/27
Warmup
Pushups *100
CG Pushups *50
Flex Downs *100
Air Squats *50
Toe Touches *50
Lunges *50 (25 each leg)
Situps *100

 

 

Chad Smith

Athletic Director/Head Football Coach

Pickens High School (SC)

(864) 397-3702-Office

(864) 508-6433-Cell

“As Iron Sharpens Iron, So One Man Sharpens Another”