running back workout program pdf

<]>> Sets: 2 Reps: 15 - 20 Seated Row Loop flat bands under bottom of shoe. If you play in the backfield, you need to develop lower-body power and game-breaking speed. 0000002309 00000 n If you want to be a top running back at any level -- high school, college, the National Football League -- be prepared to work out on a year-round basis. As a result, a combination of strength training and running have the best effect on your … In your workout: Do bent-over rows toward the start of your back workout for heavy sets in lower rep ranges, about 6-8 or 8-10.The Smith version is a suitable substitute; it locks you in the vertical plane, but your body has to be in just the right position relative to the bar. To use me as an example, I like to do 3 miles of progression running at the end of long runs. The average NFL running back is 5' 11" tall and weighs 215 pounds. With a bevy of back-blasting moves, this four-week training program targets every muscle system behind you. workoutz.com Sample Back & Biceps Workout ===== Back Hyperextensions Position stomach on ball. back-2 BACK FUNDAMENTALS STANCE: 3 Point: 1. The Running Back Workout: 3 Exercises to Improve Agility and Power Read article For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! 237 15 Workout 2 Back+Traps Workout 3 Legs Workout 4 Arms Chest+Shoulder Bench Press 3-5 X 6-10 Incline DB Press 3-5 X 6-10 Dips 3-5 X 6-10 Running slowly will not be a chance to practice or work on sprint mechanics (as ground contact is too long, stride frequency is too low etc). To train for mass, after your warm-up sets, do 2-3 sets in the 8-12-rep range. If you are a beginner, 2 days a week is enough and over time get up to 5 days a week. Monday. Friday - Legs. This means creating different training routines so that exercises and drills don’t interfere with each other. 0000002635 00000 n Tough out the duration for a stronger, chiseled back you can slap a billboard on. 237 0 obj <> endobj You didn’t gain excess body fat during the first period. Incline Skullcrusher 3 12 Cardio 30 Min of Moderate Intensity on Stairmill By downloading the program, you are ... running or swimming. As a beginner its ok to break up the workout through out the day into sections. Most defensive linemen are over 6 feet tall and weight between 250 and 300 pounds. %PDF-1.4 %�� A Workout Schedule for a Running Back. My typical distance running pace is about 7:00 per mile, so my progression mile paces would usually be about 6:30, 6:00, 5:40. Pull bands into waist area. Exercise Sets Reps Legs. 5. Soccer is a running sport combining both Aerobic and Anaerobic Endurance. Injuries may occur in any workout program as with this specific program written by Stew Smith. Specific running times and days will be posted. ... Running 20: push-ups and situps. Deadlift 5 10, 8, 8, 6, 4 Chin Up 2 8 One Arm Dumbbell Row 3 8 Seated Row 2 8 Close Grip Lat Pull Down 3 10, 10, 8. Maximum fitness levels can be generated by summer camp if: 1. Lower Back / Abs Waiver of Liability What you are about to undertake is an advanced fitness program. The beginning of the off-season conditioning program to the April Coaching Sessions. 0000002558 00000 n From zero running to a continuous run of 5k or 3 miles. Injuries may occur in any workout program as with this specific program written by Stew Smith. STANCE 2 Point:-2 PT = Hback in I set or both backs in shotgun set (feet under armpits / upright). Introduction Nothing is magic about this program. 20 squats; 15 second plank For advanced individuals, do the workout 5 days a week and repeat the circuit 5 times. 0000006654 00000 n Different workouts, some are more challenging and some are easier than others, will ensure that your muscles don’t get used to the same regime, giving you more in return, and also help you stay active and not get bored with the same routine. Your intensity or pace should be slightly fast-er than the pace of your most recent 1.5-mile run or 500-yard swim. end the run very fast then you should do 5-10 minutes of easy running as a warm-down. Blocking Basics Run Blocking •More Aggressive blocking •Attack the defender •Seal the defender away from the ball carrier – point your butt to the ball carrier •Keep your head up and your feet moving Pass Blocking •Let the defender come to you •Set up with outside foot back •HOT technique – Hands On Torso •Keep feet moving and deliver a blow This program focuses on both developing the Aerobic and Anaerobic thresholds as well as building Speed and Muscular Endurance. Building Your Back Workout Include one exercise that targets each area of your back in your routine. Create the best calisthenics workout program for you! 0000003141 00000 n Keep back straight. Rest 60 seconds between sets. Leg Extensions 2 - 3 12 - 15 Arms 4. See the full workout here. Keep feet underneath yourself. Workout: 60 minute run with 3 x 8 minutes at a tempo pace, and a 4 minute recovery, include hills during tempo sections. That is, longer running of low intensity leading onto shorter running of higher intensity. Each phase is three weeks long and targets a specific training variable. Glute Kick Back 3 15 Cardio 30 Min Low Intensity on Treadmill at a 10 -15% Incline Day 5 - Legs & Arms Exercise Sets Reps Legs 1. Best Back Exercises If you want to learn what it takes to create the "best back workout", then you need to read this article. Strength training, on the other hand, develops your muscles, which means that your body burns its fat reserves more effectively. 0000003984 00000 n Usually 5-10 minutes of this activity is a good warm-up or cool down. Deadlifts 3 - 4 6 - 12 2. Additional, optional goal Your first 5k race Plan duration 8 weeks This training schedule assumes that you are completely new to running, or returning to running after a long layoff (please see the notes on page 3 before starting). Running backs in football need to perform different workouts throughout the year to build strength and improve their speed. startxref Steve Silverman is an award-winning writer, covering sports since 1980. Exercises for a Running Back. PHAT stands for Power Hypertrophy Adaptive Training.PHAT workout program is designed by the famous powerlifter and bodybuilder Layne Norton.He is a renowned pro natural bodybuilder, 2x USA Powerlifting 93kg national champion and 2015 IPF (International Powerlifting Federation) silver medallist. Home Workout Plan Instructions. Since calisthenics training works best with compound movements, I recommend starting off by doing full-body workouts 3 days a week, incorporating one or two exercises from each of the following groups: Push-ups Good Mornings 2 - 3 12 -15 3. Choose 3 to 4 exercises consisting mostly of compound movements. athlete is not running in a sprint position. 0000001350 00000 n Bike for 30 to 40 minutes, try the elliptical trainer in … 2. Warm-Up/Cool-Down Prior to doing each pro level workout a proper Warm-Up for a minimum 15 minutes 3. 0000001434 00000 n x�b```f``Z��$C@(� By ÿ¯V5à1 £“µªgÜ,˜"ş+Jİ$rÎvNšùÚDĞ¦´íê\ĞKÕHÍªtYCzŞ+ÚDÏ¡w4W©C7‹0—6ÏŞ¸-�&Eô×êqómÂl)÷È£¦ıÁÅØ]¿ÚšZ›WPĞ‹~Û†u¥”[§ó8tn¢åpŠ‹ëîä×Ãq-®Óùº[÷0ÒÃÄõ&®'0#lä9ÌFŒÀˆ1ƒ#¢pD&¢n]õ”RÒt-ÍŞ=BO�ĞÓ ½[_|dyïÚ¡«ÈÎ;İ…‡´ıB/AOïíÚ¡ê…«Ñç^]R©Ñ¹‘ÎãèÎãé‡%§sTÍõŒOÅ}�F|…Fì™Ñ±FSjˆGWº3Ã»Š�™Ï�—&vK?–jgøƒ-tÑô¨Ìcìá¯µ®gA÷›¼L%. xref Let’s look at a way you can start today if you are interested in having a body like a Running Back. 0000008815 00000 n Workout: 90 minute run with 3 x 15 minutes at tempo pace, and an 8 minute recovery in between. 0000003948 00000 n The FREE 45 Day Beginner Program Dedicated as “The Father Hoog Workout” I am Strong I am Fit I am Determined I will Succeed Waiver of Liability What you are about to undertake is an advanced fitness program. Do not be too wide, toes pointed in with butt down and head up. ��BX��y�=��eS=�̆5!JBv\9,1��=��肚 ��&3�DF��00,��K-EX��ޑ�M�:+��x��p� 8ݙO7q�]0��+C�E`�V�ҦFO�i��o�۰. 0000003705 00000 n 0000000016 00000 n trailer Running Back. A workout like this, with longer tempo intervals, is great for marathon racing speed. The Bigger, Stronger Back Workout. 0000000596 00000 n For running, your 1/4- NFL Workout Routine. 3. Organized lifting workouts and supervised running sessions begin during this period. Chris Johnson of the Tennessee Titans is one of the fastest players in the game. Training tip: On occasion, skip your running and walking workout and do a cross-training workout instead. %%EOF format consists of running 1/4-mile intervals or swimming 100-yard intervals, allowing a recovery period of 2-2 1/2 times the amount of time it takes to perform the work interval. These guidelines should not take the place of medical advice if attempting to return to sports following an injury. Now, the 23-year-old running back, who keeps a $100 bill under his uniform, is in the midst of season number two, and while he has been dealing with a hamstring injury, he credits his in-season workout regimen with being one of the reasons he’s been able to return to practice in good shape. Walk as needed to bring the heart rate back to within about 20-30 beats of the resting level, then finish with the exercises below. Incline Dumbbell Curl 3 12 5. 2. Standing Barbell Curl 3 8, 8, 6 Close Grip Preacher Curl 3 8, 8, 6 Incline Dumbbell Curl 2 12 - 14 Concentration Curl 2 10. 12 Week Ranger Assessment and Selection Program Training Plan . Be balanced - so you can be an athlete all the time. 0 Lift chest off the ball and hyperextend the lower back. 251 0 obj<>stream The aim of this first two weeks is to give you 0000001567 00000 n Biceps. Place hand directly under head - never out front. Triphase Training is a 3-phase workout program designed to add overall mass to your body. Running is the best way to strengthen your cardiovascular system and improve circulation while building the foundation for other fitness activities. Embed from Getty Images 0000001743 00000 n Running back workout programs ; Writer Bio. This sequence of training is following a long to short training plan. I used to be like most other gym-goers; focus on training the muscles everyone CAN see and neglect the ones they can’t. In fact, if you focus on big compound movements chances are you will have a solid foundation for building a stronger body but also for developing lean muscle. Running Injury Prevention Tips & Return to Running Program The intent of these guidelines is to provide the athlete with a framework for return to sports activity following injury. , after your warm-up sets, do the workout 5 days a week repeat. Abs Waiver of Liability What you are about to undertake is an advanced fitness.. 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Reps: 15 - 20 Seated Row Loop flat bands under bottom of.... Point: 1 about to undertake is an advanced fitness program training routines so that and...