Rock Solid Team Training On A Budget
As promised last week (and started in our newsletter last month) I’m interacting more with the Synergy readers. This first question comes from a football coach that needs help training a complete team of beginner athletes. Don’t worry, if this wasn’t your question (and I got a bunch after my 2nd email) Iwill be doing four or five more quickly.
Watch the video to hear the full question, but here are the basics:
- Full team
- Not much equipment
- Mostly beginners to the sport
- Young training age
I would not take a group like this and expect to bench, squat, and dead lift. Football season is 4 weeks away so it is time to get a big bang for buck in the time they have available. If you start with the power lifts, you will barely have sufficient form in this short window.
Here’s 3 days broken down for you.
Day 1: Sled Pulls. Lots of them.
Use the equipment mentioned in the video below to get yourself 2 or 3 tire sleds. If you can’t stack it with weights, put a board across the bottom and fill it with DBs, rocks, other kids, ANYTHING for resistance.
1. Forward Sled Sprints 10 x 15 yards with near complete rest (60 – 90 seconds, low weight)
2. Backward Sled Sprints, same as above
3. Heavy Sled sprints, 4 x 20 yards (60 seconds rest)
4. Team Sled Relays. Create something and have fun with it.
Day 2: Gym Day – Full Body
Since the assumption is there is not a lot of equipment in the gym, we have to keep this super simple and practical.
Here’s what I mean by “goblet” position with the DB.
1. Dumbbell Goblet Squats 5 x 8
2a. Supine Rows 4 x 12
2b. Push Ups 4 x 12
3. Goblet Hold Walking Lunges 3 x 10 yards
4a. Partner GHRs (shown in this video) 5 x 5
4b. Renegade Rows w/ Push Ups 5 x 6 rows ea arm (12 push ups)
Sure there are lots of other fancy exercises, but this will set you a rock solid base. Add core (planks with great form), or other accessories exercises only if you have time and your squad isn’t beat up.
Day 3. Upper/Lower Outdoors
This day is simple and I just prefer to get outdoors with teams.
1. Rotational Tire Circuit (as shown in the video) x 4
2. Forward Bear Crawls 5 x 20 yards
3. Sideways Bear Crawls 5 x 20 yards
4. Backwards Bear crawls 5 x 20 yards.
5. Sprints (position specific. Big boys 5 – 15 yards with 30-45 sec rest) Quality over quantity.
On this day feel free to finish with a tire tug of war or any team builder.
Team Training On A Budget Video
Good luck with your seasons!
- Joe Hashey, CSCS -
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