farm boy type training. I will have the athlete perform 3 - 4 sets per exercises with rep ranges that can go anywhere from 6 - 50 reps. Putting muscle on a young athlete is important! A bigger muscle has greater potential for that muscle to gain more strength & power. Just like a larger engine has a greater ability to develop more horse power so to speak. As a young athlete it is not expected for you to peak with strength or athletic ability in high school. It is the goal to develop a strong foundation and give you a better chance to optimize your true potential. Hopefully seeing you move on through college athletics and perhaps even further!
Think of your athletic potential as a triangle. The foundation of your athletic potential is the base of the triangle. The larger and wider the base is, the greater the peak will have the potential to be higher. This is why I emphasize GPP days so often to my athletes.You can address your weak spots with bodybuilding type training as well as farm boy type training. In the DVD, you will see all the forms of sled dragging along with GPP ideas explained as I comment during the DVD.
A typical GPP workout might be doing high rep push ups for 3 sets, high rep dead lifting or high rep barbell squats, and then doing 5 - 10 minutes of sled dragging or sand bag carries. This would last 20 minutes, and then you are done! Often times, GPP training can last less than 20 minutes.
GPP workouts should last 20 minutes maximum, no longer! That being said, a GPP workout can simply be sled dragging for 10 - 15 minutes, or farmers walk / carry with either a sand bag, heavy dumbbells, or buckets filled with sand. I am a BIG PROPONENT of training with these implements and they have a great overall conditioning effect on our wrestlers!
Even in the winter time, put on your gloves and do the sled dragging. Maybe your GPP day could be doing pull ups until you reach a maximum of 40 reps or doing a circuit of bodyweight exercises non stop for 10 minutes. Just imagine the edge you would have over your competition by training smart & hard! How many kids on your team perform strength training all year, or the entire off season? I bet less than 25 %. That is a generous percentage as well!
Another key here is to make sure you do not avoid training your legs. Especially key here is training your hamstrings and lower back - and in addition, the entire rear portion of your body, called the posterior chain.
For most young athletes, the weakest part of their body is everything they can not see when looking in the mirror. Strengthening the posterior chain makes an athlete stronger, more powerful, less likely to become injured and balances the strength from the front of the body as well. Sled dragging with a rope attached around a weight belt is awesome for the posterior chain. Take big steps and walk for 10 minutes or so. You will gain a ton of strength in your hamstrings, calves and lower back! I LOVE these!
Regarding GPP workouts, make sure you are not over doing it. If you over do it, you'll know. How will you know? You will feel like you need to rest or take the day off the following day. If you follow my guidelines of light weights, short duration, sled training, etc., you will benefit from these extra GPP workouts. If you feel wiped out the next day after a GPP workout, it was too strenuous (time, load, volume, etc.). Here is a few sample GPP workouts for a better understanding:
1. Sled drag, strapped around weight belt - 8 minutes
3. push ups, hands on med ball 2 x max reps here is another one:
1. Recline pull ups - 3 x max reps
2. sit ups using a medicine ball in pull over fashion - 3 x 10 - 20 reps
3. Push ups, 3 x max reps using various positions on a stability ball
4. walking lunges with bodyweight, perform a two sets walking 15 - 25 steps
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Fit exercise into your busy schedule? Thats as absurd as saying that there are eight days in a week! First, youve never exercised before or engaged regularly in a sport second, youve never been into the fitness crowd and have had meager time for such pursuits, and third, youre far too busy to even think of exercise.