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