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Texas OC/OL Coach Kyle Flood - What Makes an Effective Blocker 1: Ability to strike low to high 2: Feet in the ground on contact 3: Tight elbows = Tight Hands 4: Feet gaining ground, upper body lifting 5: IZ/OZ DBL Teams 6: Gap DBL Teams 7: Trap, Skip,... show more

James Light

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42,326 просмотров • 8 месяцев назад •via X (Twitter)

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Texas OC Kyle Flood on what makes an effective blocker. 1: Ability to strike low to high. 2: Feet in the ground on contact 3: Tight elbows = Tight Hands 4: Feet gaining ground, upper body lifting 5: IZ/OZ DBL Teams 6: Gap DBL Teams 7: Trap, Skip, Perimeter Pulls 8: Finish

Texas OC Kyle Flood on what makes an effective blocker. 1: Ability to strike low to high. 2: Feet in the ground on contact 3: Tight elbows = Tight Hands 4: Feet gaining ground, upper body lifting 5: IZ/OZ DBL Teams 6: Gap DBL Teams 7: Trap, Skip, Perimeter Pulls 8: Finish

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Texas OC/OL Coach Kyle Flood - What Makes an Effective Blocker (Run Game) 1: Ability to strike low to high 2: Feet in the ground on contact 3: Tight elbows = Tight Hands 4: Feet gaining ground, upper body lifting 5: IZ/OZ DBL Teams 6: Gap DBL Teams 7: Trap, Skip, Perimeter Pulls 8: Finish

Texas OC/OL Coach Kyle Flood - What Makes an Effective Blocker (Run Game) 1: Ability to strike low to high 2: Feet in the ground on contact 3: Tight elbows = Tight Hands 4: Feet gaining ground, upper body lifting 5: IZ/OZ DBL Teams 6: Gap DBL Teams 7: Trap, Skip, Perimeter Pulls 8: Finish

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Texas OC/OL coach Kyle Flood - Gallop Technique (IZ DBL Teams) - 3 Step Timing - Near Foot Lead - Shoulder Punch - Same Foot/Same Shoulder - Work into the LOS - Stay Square - Strike Low to High

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Texas OC/OL coach Kyle Flood - Crowther Lift Drill Crowther Lift Drill to teach Gallop Technique. "The basis of teaching double teams & striking someone low to high." - 3 Step Timing - Near Foot Lead - Shoulder Punch - Same Foot/Same Shoulder - Unlock hips, strike low to high

Texas OC/OL coach Kyle Flood - Crowther Lift Drill Crowther Lift Drill to teach Gallop Technique. "The basis of teaching double teams & striking someone low to high." - 3 Step Timing - Near Foot Lead - Shoulder Punch - Same Foot/Same Shoulder - Unlock hips, strike low to high

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The 4-2-5 Man Pressure Playbook has to be my favorite Defensive PB in the game Ohio State, Buffalo, UCLA, UNLV, and a few other teams run it Has a TON of "META" formations, and unique formations 4-2-5 3 High, 4-2-5 Over G, Dime 3-2, DBL Mug, Nickel Over, 6-1, 3-3 Cub

The 4-2-5 Man Pressure Playbook has to be my favorite Defensive PB in the game Ohio State, Buffalo, UCLA, UNLV, and a few other teams run it Has a TON of "META" formations, and unique formations 4-2-5 3 High, 4-2-5 Over G, Dime 3-2, DBL Mug, Nickel Over, 6-1, 3-3 Cub

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Texas OC/OL coach Kyle Flood - Gap Scheme Rules - Mike ID for the PST (Count starts Backside) - 4 Down Front = Mike #1 - 3 Down Front = Mike #2 - Zone schemes the Mike ID goes play side for the Center. By using Mike ID backside in Gap schemes you don't tip the play direction. - "You got to have a system of how you're going to ID these things to make sure your combinations are going to the players you want them to go to." Kyle Flood Run Game Bundle = 49% Off

Texas OC/OL coach Kyle Flood - Gap Scheme Rules - Mike ID for the PST (Count starts Backside) - 4 Down Front = Mike #1 - 3 Down Front = Mike #2 - Zone schemes the Mike ID goes play side for the Center. By using Mike ID backside in Gap schemes you don't tip the play direction. - "You got to have a system of how you're going to ID these things to make sure your combinations are going to the players you want them to go to." Kyle Flood Run Game Bundle = 49% Off

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Iowa Western CC Block Destruction Drills🚨🚨🚨 1.Dip & Rip - Win with speed. Bend and the hips/knees/ankles around blocker and finish with an arm rip 2.Jump Cut - Use when the blocker is being too aggressive and loses his leverage. Stick foot in the ground and make a jump cut while swiping hands down 3.Two Hand Strike - Emphasis on elbow extension over power, keeping the blocker off our body Team: IWCC Reiver Football Coach: Chris Kolarevic

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Oklahoma Co-DC Jay Valai - Block Destruction "The Difference" 1. Deliver (Blow Delivery) 2. Disengage (Block Destruction) 3. Finish (Tackle or Forced Fumble) - Eyes on target. Your power goes where you eyes go. - Hair line to chin. - Wrists close together & elbows tight to rib cage. - Violent strike & extend. - Feet gain ground. - Violent snag. Drills/Techniques vs Pullers - RB Behind Puller = Hammer Tech - RB Puller Stacked = Ricochet - RB Outside Puller = Dip & Rip

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Texas OC/OL Coach Kyle Flood - Inside Zone "All Runs That Work Separate the Defense." 1. The Play - Horizontal stretches, vertical movement back side - Strong & weak - Sliders & Inserts - Read game (RPOs) 2. The RB - Under: Toes at 7 (Starting Point) - Gun: Toes on heels of QB - Open/Crossover/Run (Shoulder Turn) - Controlled speed to burst - Best cut, no cut, or roll it back - B Gap closes from outside 3. The OL - PS gap responsibilities (starting point) - Plus the Mike, Middle to PS (Center accounts for Mike) - 2 foot splits - Targets determine footwork - Hand pressure where the ball is - Define the cut for the runner - 11/20/12/21 Personnel: Front 7 Play (IZ Weak), Spotted Play (IZ Strong) - 10 Personnel: Block the Box

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D-Line 6-Point - 3-Point Drill - During the six-point drill, defensive linemen should focus on pushing directly from the ground to generate power. - Successful execution requires the player to explode out of their hips to fully unlock their power. - When transitioning to a three-point stance layout, the player must keep their feet locked into the ground throughout the movement. - Coaches should ensure that hands go straight from the ground to the opponent or sled without any backward cocking motion. - Maintaining proper upper body posture is critical, which includes keeping the eyes up, the chin up, and the neck braced or bowed. - Ideal hand technique involves placing the thumbs up with elbows tucked in to achieve a great lockout against the target. Vontrell King-Williams, D-Line Coach, Auburn Coach V. King-Williams #glazierclinics

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Former Florida State OC/OL coach Alex Atkins - Gallop Technique - Why = Move people & stay square. We Gallop 3 techniques but never 2i's. - When = Front side of gap schemes, back side of zone. - Awareness = Understand leverage of LB we are working to. Is the 3 tech tight or loose? Steps - 1st step must gain ground at angle. - 2nd step is gather step. Must get it down before I get to the hip. - 3rd step has to be in the ground before contact. Aiming Point - Aim for the hip of the defender. - Want lead foot to be inside the near foot of the defender. - Lead knee to graze the knee of the inside leg of the defender. - LB aiming point = Cut LB in half. Can't get undercut, U out if LB is fast flowing over top. Hands - Low & ready to strike hip of the defender. - Ready to turn into down block if DL spikes out. Run Counter Bundle = 60% Off

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Texas Tech HC Joey McGuire - Program Philosophy "Try to put everything that you're about in your program in black & white. Eliminate the gray, define who you are. Have those guys learn it, have them live it & have them defend it." - The Brand - Players/Coaches Oath - Plan To Win 1. Don't Beat Yourself 2. Dominate Up Front 3. Win The Turnover Battle 4. Be Special on Special Teams 5. Create Big Plays / No Lost Yardage 6. Win The Middle 8 7. Attack The Situation

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Texas Tech HC Joey McGuire - Program Philosophy "Try to put everything that you're about in your program in black & white. Eliminate the gray, define who you are. Have those guys learn it, have them live it & have them defend it." - The Brand - Players/Coaches Oath - Plan To Win 1. Don't Beat Yourself 2. Dominate Up Front 3. Win The Turnover Battle 4. Be Special on Special Teams 5. Create Big Plays / No Lost Yardage 6. Win The Middle 8 7. Attack The Situation

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35,199 просмотров • 1 месяц назад

Upper/Lower Men’s Workout Plan You will NOT find a schedule friendly workout plan that’ll drive TOP TIER results better than this one, gentlemen: UPPER A Exercise 1: Seated/Flat Chest Press Machine — 2-3x5-10 @ 0-1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2-3x5-10 @ 0-1 RIR Exercise 3: Seated Low to High Cable Flys — 1-2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2-3x5-10 @ 0-1 RIR Exercise 6: Seated Machine Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR Exercise 7: Incline Bench Cable Tricep Push-Downs — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER A Exercise 1: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 3: Pendulum/Hack Squats — 2-3x5-10 @ 0-1 RIR Exercise 4: 45 Degree Extension Machine — 2x5-10 @ 0-1 RIR Exercise 5: ADduction Machine — 2-3x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) UPPER B Exercise 1: Incline Machine Press — 2-3x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows w/ Pronated Grip — 2-3x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 1-2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Cuffed Cable Lateral Raises — 2-3x5-10 @ 0-1 RIR Exercise 6: Preacher Curls — 2-3x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extension Machine — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER B Exercise 1: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 3: 45 Degree Extension Machine — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 5: 45 Degree Leg Press — 2x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Machine Hip Thrusts — 2x5-10 @ 0-1 RIR Scheduling Options: 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗔 - 𝟰𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Day 1: UPPER A Day 2: LOWER A Day 3: OFF Day 4: UPPER B Day 5: OFF Day 6: LOWER B Day 7: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗕 - 𝟰𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Day 1: UPPER A Day 2: LOWER A Day 3: OFF Day 4: UPPER B Day 5: LOWER B Day 6: OFF Day 7: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗖 - 𝗘𝘃𝗲𝗿𝘆 𝗢𝘁𝗵𝗲𝗿 𝗗𝗮𝘆 Day 1: UPPER A Day 2: OFF Day 3: LOWER A Day 4: OFF Day 5: UPPER B Day 6: OFF Day 7: LOWER B Day 8: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗗 - 𝟯𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Week 1 - UPPER A / OFF / LOWER A / OFF / UPPER B / OFF / OFF Week 2 - LOWER B / OFF / UPPER A / OFF / LOWER A / OFF / OFF Week 3 - UPPER B / OFF / LOWER B / OFF / UPPER A / OFF / OFF Week 4 - LOWER A / OFF / UPPER B / OFF / LOWER B / OFF / OFF REPEAT Notes: 𝗩𝗔𝗥𝗜𝗔𝗕𝗟𝗘 𝗦𝗘𝗧𝗦 If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the HIGHER NUMBER in the event that you are some combination of: -Not pressed for time -Training less often (Every Other or 3x Per Week) -Do not need to decrease your time spent during rest periods in order to fit all of the work in even if selecting the higher number If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the LOWER NUMBER in the event that you are some combination of: -Pressed for time -Training more often (4x Per Week) -Would need to decrease time spent during rest periods in order to fit all the work in if selecting the higher number 𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬 If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats to avoid ending up in a susceptible position Continued in post below…

Upper/Lower Men’s Workout Plan You will NOT find a schedule friendly workout plan that’ll drive TOP TIER results better than this one, gentlemen: UPPER A Exercise 1: Seated/Flat Chest Press Machine — 2-3x5-10 @ 0-1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2-3x5-10 @ 0-1 RIR Exercise 3: Seated Low to High Cable Flys — 1-2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2-3x5-10 @ 0-1 RIR Exercise 6: Seated Machine Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR Exercise 7: Incline Bench Cable Tricep Push-Downs — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER A Exercise 1: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 3: Pendulum/Hack Squats — 2-3x5-10 @ 0-1 RIR Exercise 4: 45 Degree Extension Machine — 2x5-10 @ 0-1 RIR Exercise 5: ADduction Machine — 2-3x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) UPPER B Exercise 1: Incline Machine Press — 2-3x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows w/ Pronated Grip — 2-3x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 1-2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Cuffed Cable Lateral Raises — 2-3x5-10 @ 0-1 RIR Exercise 6: Preacher Curls — 2-3x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extension Machine — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER B Exercise 1: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 3: 45 Degree Extension Machine — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 5: 45 Degree Leg Press — 2x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Machine Hip Thrusts — 2x5-10 @ 0-1 RIR Scheduling Options: 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗔 - 𝟰𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Day 1: UPPER A Day 2: LOWER A Day 3: OFF Day 4: UPPER B Day 5: OFF Day 6: LOWER B Day 7: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗕 - 𝟰𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Day 1: UPPER A Day 2: LOWER A Day 3: OFF Day 4: UPPER B Day 5: LOWER B Day 6: OFF Day 7: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗖 - 𝗘𝘃𝗲𝗿𝘆 𝗢𝘁𝗵𝗲𝗿 𝗗𝗮𝘆 Day 1: UPPER A Day 2: OFF Day 3: LOWER A Day 4: OFF Day 5: UPPER B Day 6: OFF Day 7: LOWER B Day 8: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗗 - 𝟯𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Week 1 - UPPER A / OFF / LOWER A / OFF / UPPER B / OFF / OFF Week 2 - LOWER B / OFF / UPPER A / OFF / LOWER A / OFF / OFF Week 3 - UPPER B / OFF / LOWER B / OFF / UPPER A / OFF / OFF Week 4 - LOWER A / OFF / UPPER B / OFF / LOWER B / OFF / OFF REPEAT Notes: 𝗩𝗔𝗥𝗜𝗔𝗕𝗟𝗘 𝗦𝗘𝗧𝗦 If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the HIGHER NUMBER in the event that you are some combination of: -Not pressed for time -Training less often (Every Other or 3x Per Week) -Do not need to decrease your time spent during rest periods in order to fit all of the work in even if selecting the higher number If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the LOWER NUMBER in the event that you are some combination of: -Pressed for time -Training more often (4x Per Week) -Would need to decrease time spent during rest periods in order to fit all the work in if selecting the higher number 𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬 If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats to avoid ending up in a susceptible position Continued in post below…

Dean Turner

34,749 просмотров • 3 месяцев назад

The Mayde Creek girls just redefined what's possible. - Jamie crushing an 18:06 for 3rd - Claudia ripping a 19:01 - Ava locking down a 19:31 - Sophie rising up to 20:30 - Denise closing strong at 21:31 Let's put it in perspective - these are the top 10 teams today at Nike South: 1. Flower Mound (#1 in Texas) 2. Northwest Nelson (#5) 3. The Woodlands (#4) 4. Lewisville Marcus (#9) 5. Southlake Carroll (#2) 6. Katy (#8) 7. Episcopal (SPC State Champs) 8. Kingwood (Region 3 champs, 5th at State last year) 9. MAYDE CREEK 😤 10. Klein (6th at State last year) Today isn't about 'belonging.' It's about rising. Shattering expectations. And writing our legacy. Mayde Creek isn't just here. We're here to stay.

The Mayde Creek girls just redefined what's possible. - Jamie crushing an 18:06 for 3rd - Claudia ripping a 19:01 - Ava locking down a 19:31 - Sophie rising up to 20:30 - Denise closing strong at 21:31 Let's put it in perspective - these are the top 10 teams today at Nike South: 1. Flower Mound (#1 in Texas) 2. Northwest Nelson (#5) 3. The Woodlands (#4) 4. Lewisville Marcus (#9) 5. Southlake Carroll (#2) 6. Katy (#8) 7. Episcopal (SPC State Champs) 8. Kingwood (Region 3 champs, 5th at State last year) 9. MAYDE CREEK 😤 10. Klein (6th at State last year) Today isn't about 'belonging.' It's about rising. Shattering expectations. And writing our legacy. Mayde Creek isn't just here. We're here to stay.

Shawn Siemers

12,083 просмотров • 1 год назад

Ferris State HC Tony Annese - What Team Members Want 1. A Loving Relationship With the Head Football Coach 2. A Loving Relationship With the Assistant Coaches 3. A Family Atmosphere Within the Football Program 4. Direction and Guidance On and Off the Field 5. Transformation in all Aspects of Life 6. An Experience That Has a Bigger Purpose 7. A Structured Program With Clear Expectations 8. A High Bar for Success - WIN NOW! 9. A Plan to "Gain an Edge" 10. Organization and Discipline

Ferris State HC Tony Annese - What Team Members Want 1. A Loving Relationship With the Head Football Coach 2. A Loving Relationship With the Assistant Coaches 3. A Family Atmosphere Within the Football Program 4. Direction and Guidance On and Off the Field 5. Transformation in all Aspects of Life 6. An Experience That Has a Bigger Purpose 7. A Structured Program With Clear Expectations 8. A High Bar for Success - WIN NOW! 9. A Plan to "Gain an Edge" 10. Organization and Discipline

James Light

78,382 просмотров • 8 месяцев назад

My Full Workout Plan Schedule Monday: Upper A Tuesday: Lower A Wednesday: Zone 2 Cardio Thursday: Upper B Friday: Lower B Saturday: Zone 2 Cardio Sunday: Zone 2 Cardio 𝗨𝗣𝗣𝗘𝗥 𝗔 Exercise 1: Supine (Flat) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Chest Supported T Bar Rows w/ Elbows Flared — 2x5-10 @ ~1 RIR Exercise 3: Seated Low to High Cable Flys — 2x6-10 @ ~1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 5: Machine Lateral Raises — 2x5-10 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x5-10 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Single Leg Press — 2x5-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 1x6-12 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Single Leg Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR Exercise 8: Hip Thrusts Machine — 1x5-8 @ ~1 RIR 𝗨𝗣𝗣𝗘𝗥 𝗕 Exercise 1: Seated (Vertical) Plate Loaded Chest Press Machine — 2x5-8 @ ~1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 3: Plate Loaded Incline Machine Press — 2x5-8 @ ~1 RIR Exercise 4: Chest Supported Machine Rows w/ Elbows Tucked — 2x5-8 @ ~1 RIR Exercise 5: Seated Plate Loaded Machine OHP — 2x5-10 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x6-12 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Pendulum Squats — 2x5-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Single Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 1x6-12 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR NOTES - I wrote the rep ranges very specifically to show you guys exactly how I’m progressing all the exercises I’m currently performing - I often take close to 4-5 minutes rest between sets

My Full Workout Plan Schedule Monday: Upper A Tuesday: Lower A Wednesday: Zone 2 Cardio Thursday: Upper B Friday: Lower B Saturday: Zone 2 Cardio Sunday: Zone 2 Cardio 𝗨𝗣𝗣𝗘𝗥 𝗔 Exercise 1: Supine (Flat) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Chest Supported T Bar Rows w/ Elbows Flared — 2x5-10 @ ~1 RIR Exercise 3: Seated Low to High Cable Flys — 2x6-10 @ ~1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 5: Machine Lateral Raises — 2x5-10 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x5-10 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Single Leg Press — 2x5-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 1x6-12 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Single Leg Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR Exercise 8: Hip Thrusts Machine — 1x5-8 @ ~1 RIR 𝗨𝗣𝗣𝗘𝗥 𝗕 Exercise 1: Seated (Vertical) Plate Loaded Chest Press Machine — 2x5-8 @ ~1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 3: Plate Loaded Incline Machine Press — 2x5-8 @ ~1 RIR Exercise 4: Chest Supported Machine Rows w/ Elbows Tucked — 2x5-8 @ ~1 RIR Exercise 5: Seated Plate Loaded Machine OHP — 2x5-10 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x6-12 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Pendulum Squats — 2x5-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Single Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 1x6-12 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR NOTES - I wrote the rep ranges very specifically to show you guys exactly how I’m progressing all the exercises I’m currently performing - I often take close to 4-5 minutes rest between sets

Dean Turner

52,814 просмотров • 2 месяцев назад