As football starts winding down for the majority of people, it's time to ask yourself how things went. If you are a coach: Was your team prepared? Did you have a good enough off-season to put your team in a position to even have a good season? Did your in-season program work well enough to keep your players healthy, fast, powerful, and explosive?... Did you even have an in-season program? If you are a player: Did you do everything you possibly could nutrition, recovery, and training wise last off-season to have a good season? How much time did you spend watching film and fixing your mistakes? Did your in-season training program work well enough to make sure you were just as strong, and powerful on the last play of the season as you were the first? Well luckily for you, it doesn't matter what you answered to any of the above questions. Why? Because it is a brand new off-season and right now you need to make the decision on how hard you are going to work this off-season to become better. The others who aren't motivated will say "I'm beat up... I'll start in January", or "I'll train when my team starts their program", or coaches will say "it's been such a long season, we need a few weeks recovery before getting after it again". Most athletes and coaches will go that route, but hopefully you wont. You need to get going now and hit it hard if you really want to get the most out of this off-season. Here is a video of Brian Cushing, Connor Barwin, and JJ Watt performing one of their upper body sessions at Genesis to hopefully [...]
I found this video when looking through my flip cam and couldn't believe I hadn't edited or posted it on here for you guys to check out yet. (I'm really bad at this and is definitely on my list of things to get better at). This is one of the last NFL lockout training workouts we performed at Genesis with JJ Watt before he reported to camp. It was a lower body workout and since he was heading to camp that next week, we focused more on mobility, utilizing strength with imperfection training, and conditioning. We still hit some heavy squats though as heavy lifting should still be the base of any type of training program. The workout consisted of: Safety Bar Box Squats: Working up to a heavy triple (minimum 6 sets) Safety Bar Chaos Reverse Lunges: 3 x 6-8 Each Leg Partner Assisted Dynamic KB Swings: 4 x 10-12 Litvinov Prowler Sprints - 6 sets of 20 yards Litvinov Prowler Sprints consist of holding a kettlebell and performing 5 jumps, and then going right into a 20 yard high side prowler sprint. We rested 40 seconds (NFL playclock length), and went right back into the jumps. http://www.youtube.com/watch?v=JuTwctHh_eE You can see why JJ is tearing up opposing offenses and is a force to be reckoned with his rookie season. DC PS - Have any questions about the training, exercises, sets/reps, or anything else, drop me a comment below.