-Dick Butkus, former Chicago Bears linebacker.
http://www.youtube.com/watch?v=e5pWMP6HdXc
Yeah that's right kids. It's that time again. It's time for some mothaf'ing football!
I've been waiting 7 months for this. 49ers on tonight and back in the hunt. We're winning 10+ games this year. I'm calling it now.
Football has always been my first true love. The only good thing about Nationals being over is that I get to play Flag Football with my boys again with the Sandlot All-stars. 6 of us on the team have been playing together for 7 years now. In honor of the season finally here I ran a bunch of routes with QB Chris this week intermixed with our speed workout. We also did some 2 and 3 ball drills. For The 2 ball drill we would run a 12-yard out, catch the ball, then immediately drop it and explode into a post-corner route as ball #2 was coming over the shoulder. The 3 ball drill consisted of a slant across the field, catch & drop, immediately change direction to a 15 yard out across to the opposite side of the field, catch & drop and immediately turn upfield for a streak and a long-bomb ball #3. The focus is obviously on changing direction at maximum speed and catching every ball. Both of the drills felt VERY ultimate-specific as it was 5 cuts in a row. Oh yeah, and it's fucking sweet to catch 3 balls in a row from a guy who's got a collegiate-level arm. Dude throws darts.
On to the workout:
Movement Prep- Same stuff as before. See previous posts if ya don't know. One change though as I started incorporating more overhead squats and quick drops into my workout. Quick drops have officially taken place as my new Hot Exercise of the Moment. An unbelievable disassociation & explosive exercise. In a single explosive move the arms move up, the legs move down into a squat, and the core stays stable. Simply phenomenal. And amazingly difficult to get your arms and legs to move in opposite directions with fluidity. Took me 3 seperate sessions before I felt mildly comfortable, so don't worry if they don't automatically click the first time you try them. Remember, the point is that you're trying them. Because I guarantee the guy you cover at the next tournament isn't...well, unless you cover me.
http://www.exrx.net/WeightExercises/OlympicLifts/QuickDrop.html
Functional lifts:
Hang-Cleans 4 sets: 6,6,4,4 increasing weight
Front Squats 4 sets @ 8 reps increasing weight
Jump Shrugs: 3 sets of 6, then immediately transitioned into 6 deadlifts after each set. Those rocked.
http://www.exrx.net/WeightExercises/OlympicLifts/JumpShrug.html
Push-Press: 3 sets @ 10 reps
http://www.exrx.net/WeightExercises/OlympicLifts/PushPress.html
Russian Dead-lifts: 2 sets @ 10 reps, wasn't planning on doing these but felt like hitting the hamstrings a bit extra today so I only did 2 sets. I'm such a wimp.
Next was a core circuit that consisted of twists on a swiss-medicine ball w/weight, weighted situps on a decline bench, glute-ham developers (SICK exercise), swiss-ball planks- improved at those to the point where I can balance on two swiss-balls, one on my feet, one on my hands in push-up position. Really fun to balance on those, even though I don't think people like it when I take up two of six swiss balls we have available. :)
Finished with Box Lateral Shuffles while holding a 10lb medicine ball overhead. This strengthens your core at it's weakest point (hands overhead). Remember the longer your body is the more your core is forced to stabilize it.
Two words to think about this week: Pillar. Strength.
What are you doing to improve your pillar strength?
CF
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