NOTE: This is a look in the rear view mirror at what we used to do for the first week of summer conditioning. It was dubbed “Hell Week” by participants. I always wanted to start the summer program as soon as possible after state track. Wait any longer and the high school kids slip into bad sleep and exercise habits that take ANOTHER full month to break. Another full month we are falling behind the competition. My belief was (and still is) that every day of training is vital and that one day wasted puts you three days behind.
Monday of Hell Week was designated as a “wake your body up” workout. Not easy, but not too hard, just hard enough to make the kids conclude they needed to get to get in shape. Below is the workout plan from 2005. I think we had nine trash cans in the vicinity of the CCCHS gym and by the end of the second round of body weight circuit, they all had a young potential football player leaning over them. Needless to say, the bodies were awake.
Hell Week 2005
Monday
Winning is not a sometime thing, it’s an all the time thing. You don’t win once in a while; you don’t do the right thing once in a while; you do things right all the time. Winning is a habit.” -Vince Lombardi
6:30-6:40 Expectations
Make yourself better every day this summer…have fun and get better.
We need everyone to contribute in a positive fashion on and off field.
Find your niche and become great at what you do.
STAND TALL RULE
No bending over, sitting, leaning, kneeling…EVER
Bending over physically = Bending over mentally
6:40-6:50 Stretch Runs
6:50-7:05 Body Weight Circuit
Jumping Jacks 50
Push-Ups 20
Crunch Series – 10 center, right, center, left, center
Lunges- 10 each leg
Navy Seals- 10
Sit-Ups- 20
Squat Jumps- 20
Push Ups Side to side- 10
Walk the Planks- 3 down and back
Split Lunge Jumps- 12
Crunch Series- 10 center, right, center, left, center
Squat and Touch- 15
Walkouts- 10
Sit Ups- 20
Around the Clock Lunges
Supermans- 2 x 30 seconds
7:05-7:20 Agility Stations(~ 5min each.)
1. Gate Drill
2. 5 Cone
3. Full Moons/Half Moons
4. 5-10-5
7:20-7:30 Seniors- read “Hold the Rope”
Wall Sit 5 min.
THE COACH HAYS 