Belt squats with bands. Great for players dealing with nagging shoulders problems. You can load them up heavy with bands. These are blue
@Sorinex
bands. As
@garrisonterry2
progresses we will add more bands for greater resistance.
We are excited to announce that Anderson Co. High School Mavericks have received approval to build a Sports Complex facility. Visual of the design below.
45 guys in the weight room today. Average attendance has been above 90% for every player. Have had no less than 39 guys in the weight room since off-season picked back up.
Zercher Squats
Pad idea stolen from
@clh_strength
and
@BrandonHerring0
had these planned for a couple of months but I credit those two with having me pull the trigger and actually incorporating them.
Always trying to vary the conditioning work.
Sprint, Shuffle, Sprint, Shuffle, Sprint
Each cone is 5 yards apart resulting in 25 yards total.
We went 12x through and it worked out to a 45 second rest between each bout
Not many people other than our players get to see our field house, but I'll put our field house up against most schools in the state. Especially for a rural high school.
Josh Godwin-Miller performing Hang Power Cleans.
1. Maintain neutral back
2. Dont lean backwards places stress on low back
3. Push the hips back not the knees forward! You'll feel it in the hamstrings
4. Catch in athletic position. Dont throw leg outs. Elbows in front rack
Zombie Squat:
Teaches the athlete to keep the chest up, slows the movement down and is self correcting without over coaching or overloading the athlete with verbiage.
Here you can see the athlete correct his movement pattern in real time!
When you have 90 football players and 10 racks you have to modify your workouts.
Awesome problem to have.
Group A
Clean + Push Press
Front Squats
Chin Ups
Group B
Banded Pushup
SL Plyo Jumps
Isometric Lunges
Partner Nordic Curls
Ideas for at home weights:
Gallon jugs of water
Cinder Blocks
Fill a backpack full of books
5 Gallon bucket of water weighs 42lbs
Your siblings/parents
That feeling when you watch your defensive end repping 185 on power jerks like it's an empty bar. Then you look over and see your Corner Back, Cam, hitting a backsquat of 8 reps at 1.8x his body weight.
Going into our 3rd week of summer workouts. I made the switch this year from 4x a week to 3x a week, and I feel our athletes are much fresher and motivated in the weightroom right now.
Congratulations to Head Coach Gillum for being named Mid-Season top Coach by
@5StarPreps
for guiding the Anderson Co. Mavs to a 4-1 record and ranked 4th in the state AP Poll for 4A.
5Star Preps
2019 Midseason Football Awards
Off. MVP
Def. MVP
Top Coach
Top Assistant
Single Game Performance
Top hero moment
Offensive newcomer
Defensive newcomer
Best Game
Best Atmosphere
Surprise Team
ALL HERE —
One of the ways we will reward our players for getting the work done in the weight room is by allowing them to do an Arm Farm with any left over time. Curls, triceps, shrugs, push-ups, skull crusher's etc...
It's important to take into account the fact that your high school athletes are A) Probably sleeping 4-6 hrs a night. B) Not eating enough calories. You can have the best written program but if they dont take care of those two things they probably will have little to no progress
I can have a kid parallel/full squat 315 for a max or let that same kid quarter 405 "for a max". The first one may humble the kid but he is a better athlete more resilient to injury and more mobile. The second one makes his ego larger and that's about it.
Reminder to all athletes at Anderson County High School:
1.) Sleep 8+ hours a night
2.) Drink half your body weight in ounces of water
3.) Eat meals that have a balance of protein, carbohydrates, and fat
4.) Have 2-3 snacks available to you at any given time.
A weekly thing for our players here at AC. Who elses AD does something like this? He does it every Saturday during college football season!
#whohasitbetter
A huge thank you to
@Legend_Fitness
and
@db_LegendStrong
for bringing us our brand new barbells this afternoon. Can't wait for all our athletes at AC to use the barbells.