I used to be like most other gym-goers; focus on training the muscles everyone CAN see and neglect the ones they can’t. 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. startxref As a result, a combination of strength training and running have the best effect on your … Home Workout Plan Instructions. Exercise Sets Reps Legs. 0000008815 00000 n Training tip: On occasion, skip your running and walking workout and do a cross-training workout instead. x�b```f``Z��$C@(� Workout: 90 minute run with 3 x 15 minutes at tempo pace, and an 8 minute recovery in between. Workout: 60 minute run with 3 x 8 minutes at a tempo pace, and a 4 minute recovery, include hills during tempo sections. 0000002309 00000 n Introduction Nothing is magic about this program. Warm-Up/Cool-Down Prior to doing each pro level workout a proper Warm-Up for a minimum 15 minutes Maximum fitness levels can be generated by summer camp if: 1. 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. Tough out the duration for a stronger, chiseled back you can slap a billboard on. Triphase Training is a 3-phase workout program designed to add overall mass to your body. 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. trailer %%EOF 0000006654 00000 n Friday - Legs. See the full workout here. Injuries may occur in any workout program as with this specific program written by Stew Smith. 0000001567 00000 n Running back workout programs ; Writer Bio. Leg Extensions 2 - 3 12 - 15 Arms 4. Good Mornings 2 - 3 12 -15 3. 0000001350 00000 n 0000000016 00000 n This sequence of training is following a long to short training plan. Be balanced - so you can be an athlete all the time. 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. 0000003141 00000 n Steve Silverman is an award-winning writer, covering sports since 1980. Sets: 2 Reps: 15 - 20 Seated Row Loop flat bands under bottom of shoe. This program focuses on both developing the Aerobic and Anaerobic thresholds as well as building Speed and Muscular Endurance. You didn’t gain excess body fat during the first period. Soccer is a running sport combining both Aerobic and Anaerobic Endurance. 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 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. For advanced individuals, do the workout 5 days a week and repeat the circuit 5 times. 3. 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. Pull bands into waist area. Running is the best way to strengthen your cardiovascular system and improve circulation while building the foundation for other fitness activities. ÿ¯V5à1 £“µªgÜ,˜"ş+Jİ$rÎvNšùÚDЦ´íê\ĞKÕHͪtYCzŞ+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±FSjˆGWº3ûŠ�™Ï�—&vK?–jgøƒ-tÑô¨Ìcì᯵®gA÷›¼L%. Do not be too wide, toes pointed in with butt down and head up. NFL Workout Routine. Keep back straight. Monday. 0000001434 00000 n 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). <]>> These guidelines should not take the place of medical advice if attempting to return to sports following an injury. Chris Johnson of the Tennessee Titans is one of the fastest players in the game. 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. Create the best calisthenics workout program for you! Embed from Getty Images 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. 237 0 obj <> endobj ��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. ... Running 20: push-ups and situps. Deadlifts 3 - 4 6 - 12 2. If you play in the backfield, you need to develop lower-body power and game-breaking speed. A workout like this, with longer tempo intervals, is great for marathon racing speed. If you are a beginner, 2 days a week is enough and over time get up to 5 days a week. Incline Skullcrusher 3 12 Cardio 30 Min of Moderate Intensity on Stairmill Biceps. 2. Running Back. From zero running to a continuous run of 5k or 3 miles. 0 Exercises for a Running Back. 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 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. Usually 5-10 minutes of this activity is a good warm-up or cool down. 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. This means creating different training routines so that exercises and drills don’t interfere with each other. 0000003705 00000 n Injuries may occur in any workout program as with this specific program written by Stew Smith. The beginning of the off-season conditioning program to the April Coaching Sessions. Best Back Exercises If you want to learn what it takes to create the "best back workout", then you need to read this article. xref By 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. Running backs in football need to perform different workouts throughout the year to build strength and improve their speed. Choose 3 to 4 exercises consisting mostly of compound movements. Incline Dumbbell Curl 3 12 5. 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). Most defensive linemen are over 6 feet tall and weight between 250 and 300 pounds. 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 0000000596 00000 n Building Your Back Workout Include one exercise that targets each area of your back in your routine. 20 squats; 15 second plank back-2 BACK FUNDAMENTALS STANCE: 3 Point: 1. 251 0 obj<>stream 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. Each phase is three weeks long and targets a specific training variable. To use me as an example, I like to do 3 miles of progression running at the end of long runs. The aim of this first two weeks is to give you athlete is not running in a sprint position. %PDF-1.4 %���� Keep feet underneath yourself. end the run very fast then you should do 5-10 minutes of easy running as a warm-down. 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. Let’s look at a way you can start today if you are interested in having a body like a Running Back. Organized lifting workouts and supervised running sessions begin during this period. 0000001743 00000 n 0000003948 00000 n By downloading the program, you are ... running or swimming. 0000003984 00000 n 5. 237 15 12 Week Ranger Assessment and Selection Program Training Plan . Rest 60 seconds between sets. Your intensity or pace should be slightly fast-er than the pace of your most recent 1.5-mile run or 500-yard swim. 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. That is, longer running of low intensity leading onto shorter running of higher intensity. A Workout Schedule for a Running Back. Bike for 30 to 40 minutes, try the elliptical trainer in … 3. The Bigger, Stronger Back Workout. STANCE 2 Point:-2 PT = Hback in I set or both backs in shotgun set (feet under armpits / upright). 0000002635 00000 n Lift chest off the ball and hyperextend the lower back. 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! The average NFL running back is 5' 11" tall and weighs 215 pounds. 2. 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. For running, your 1/4- Lower Back / Abs Waiver of Liability What you are about to undertake is an advanced fitness program. Strength training, on the other hand, develops your muscles, which means that your body burns its fat reserves more effectively. Place hand directly under head - never out front. 0000002558 00000 n As a beginner its ok to break up the workout through out the day into sections. To train for mass, after your warm-up sets, do 2-3 sets in the 8-12-rep range. Specific running times and days will be posted. = Hback in I set or both backs in football need to develop lower-body power game-breaking... By the average NFL running back is 5 ' 11 '' tall weight... 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