Has anyone done these to strengthen their posterior chain for football? I plan on doing these with my 12 year son(5'4" 135lbs) to get his legs stronger for football. We'll do them as walking lunges while dragging the sled with a weight belt(3 sets of 8-10 reps or 3-4 rounds of 30 yards). What do you think?
Look into this more (maybe defrancostraining.com or elitefitnesssystems.com). It's probably better used as gpp and to put on some mass. As far as strength there are better methods.
Personally, i'd put him on a modified version of Starting strength or WS4SB. But thats up to you. Do some more research maybe to make a more informed decision.
I think your ideas are good so long as he is happy to do them. Don't overtrain him and do the lunges or step-ups prior to the sled pulling.
You should also make the sled pulling like football plays. Do it in intervals that take about 10 seconds each followed by 20-30 seconds of rest. That will help to condition him for work on the field.
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Here is what I would include in his program:
- Sprints and Shuttle Runs
- Agility Work (cones, ladder, etc.)
- Bodyweight Strength Training (pull-up's, push-up's, dips, step-up's, lunges, etc.)
- Running Stairs or Jump Rope, Box Jumps.
- Pushing a tackling sled or dragging a tire/etc.
You are not going to find many children who are his age with very much gym strength, so the speed and conditioning are what will make a difference on the field. Assuming that he is interested, I would also help him with his diet to make sure that he consumes sufficient calories to support body-weight gain.
There have been some good tips already posted... I will echo some and add my own:
1. Train metabolically similar to the sport. Short 5-12second bursts of high intensity, max effort activity. E.G. Sprints with the sled.
2. Get his squat deep, strong and safe with proper technique.
3. Work on mobility! Hip flexor, thoracic, shoulders. The more mobile (aka flexible) he is, the more athletic he will be. Mobility will allow him to get his center of gravity closer to the ground; effectively allowing him to change directions quicker. Mobility will also allow him to hone in his sprint mechanics (with the right coach). Young ones are often very flexible, and if you can keep him flexible it will take his athleticism to a new level. Look in to Active Isolation Stretching methods and maybe higher a practioner.
4. DO NOT MAKE HIM DO LONG SLOW DISTANCE ENDURANCE TRAINING. This is the opposite of his sport and will interfere with sport specific training adaptation.
And overall, make sure he is enjoying this and understands the benefits and reason behind everything he is doing in his training. And, there must be a reason and benefit to everything being done in training. A lot of high school coaches use training as a means of discipline and punishment and that is just stupid and counter productive. If your son can find the intrinsic value of training and busting ass it will go a long way in to developing the character that facilitates being a high level athlete,
Last edited by Raleighwood; 12-23-2010 at 06:08 AM.
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