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 had a local businessman tell me once that he knew when we had started summer conditioning each year because he’d see the boys walking around town like old men because they were so sore. I liked that. And in a couple weeks, the boys would start liking the athletic transformation their bodies would go through.
Tuesday of Hell Week was a day to actively recover from the shock of Monday. Emphasis was put on warming up with our dynamic routine forcing oneself to obtain a full range of motion in the muscles. Time to stretch out the things we spent yesterday tightening up. But don’t get confused thinking Tuesday was a vacation day. It was simple, but it was hard. Many kids this year still fondly remember the lunges up and down the hill at all possible angles. The hill at Clay Center Community High School was (and still is) a real SOB.
Hell Week 2005
Tuesday
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 5 P’s Purpose, Pride, Passion, Persistence, Performance
6:40-6:45 Stretch Runs
6:45-7:00 Hill Series (6 lines)
Runs- Forward and Back
Bear – Up and Down
Lunge Walk – Forward and Back, Diagonal Up & Down, Left and Right Across
Duck Walk – Forward, walk down
7:00-7:15 Four Corner Drill
7:15 Hold the Rope – Juniors Read
Team Cage Carry
1. Seniors one lap.
2. Returning lettermen, everyone else sits once then sit on cage.
3. Whole Team
7:20 Abs – 50 Sit Ups
Breakdown
Wednesday of Hell Week, the day after the day after soreness is the worst. Kids would be so sore they wouldn’t even be whining. They would think it would be a somewhat easy day since we were repeating the body weight circuit. That is how a teenage boy thinks, it HAS to be easier today than it was Monday, doesn’t it? But, with the soreness being worked out, it was just as hard. Then the hammer comes down in the form off upper body plyometrics, military push-ups, side to side push-ups, wheelbarrows, push-up walk, walk the plank and around the world push-ups. Whoa, makes me hurt just thinking about it!
Hell Week 2005
Wednesday
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 Performance Triangle: Nutrition, Hydration and Rest
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
7:05-7:15 Upper Body Plyos
1. Military Push-ups, Side to Side Push-ups.
2. Wheelbarrows, Push-up Walk
3. Walk the Planks, Around the World Push-ups
7:15 Hold the Rope – Sophomores
Inverted Wall Hold
Breakdown
THE COACH HAYS 