we are going to a 2 day a week program for the fall. we have golfers, footballers, crosscountriers, etc. we want them playing other sports but want them in the weightroom too. i study this stuff all the time and understand the sportspecific/functional training thing that if all our kids did 365 days a year is play baseball would be great. but in the real world our kids dont do that - its unrealistic. just looking at a realistic program for high school kids that play more than one sport.
here is the basic program - vary the secondary lifts a little each week - but this is the guts of it for the fall - 10 week period.(during the winter we vary it up more and add abs, speed/quickness, endurance, etc.)
fall 2009
mondays
arm circles/stir pot
tube
jobes
squat(bfs cycles)
bench(bfs cycles)
stepups 3x8
calfraises 3x8
st leg deadlift 2 x10
wrist/forearm 3 x 1 x 20
dots
arm circles/stir pot
thursdays
arm circles/stir pot
tube
jobes
power clean(bfs cycles)
dead lift(bfs cycles)
lat pull 3 x 8
bentover row 3 x 8
nosebreaker 3 x 8
bicep curls 3 x 8
wrist/forearm 3 x 1 x 20
ladder
arm circles/stir pot
this is generic and suppose to be. input?
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