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Post by 33coach on Mar 1, 2014 13:41:11 GMT -6
alright guys, here is the situation (like many of you)
JR high program, weights are not allowed. what can i do to get my kids stronger? and keep them stronger in season?
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Post by groundchuck on Mar 1, 2014 15:04:29 GMT -6
Why are wts not allowed?
Push-ups
Lunges
Tire flips
Sledge hammer swings
BW squats
Buy some of those TRX straps
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Post by 33coach on Mar 1, 2014 15:20:50 GMT -6
Why are wts not allowed? Push-ups Lunges Tire flips Sledge hammer swings BW squats Buy some of those TRX straps school and area dont allow it. something about danger to kids because undeveloped muscles...basicly old thinking and no one to educate them.
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Post by utchuckd on Mar 1, 2014 15:21:58 GMT -6
What are your equipment restrictions? No bars/plates/dumbbells or nothing at all? There are plenty of body weight things you can do with them, but they can all be enhanced with some equipment that isn't 'weights'.
Core: Plank Side plank Table top Russian twists
Lower: Single leg squats Split Squats Hip press (single leg or both legs) with bench or box: Bulgarian split squats Step Ups
Upper: Pushups (diamond, regular, wide) Put together some cheap sawhorses for dips and inverted rows.
If you can find a place to hang them you can make some knockoff TRX straps pretty cheap and do a ton of stuff: Atomic pushups Chest press Tricep press Power pull T/Y Flys Rows Suspended lunge Single leg squat Hip press Hamstring curl
Fill some heavy duty Ziploc bags with sand, then put a few each in some canvas shopping bags/back packs/etc and use them to do swings and other kettlebell and sandbag type exercises.
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Post by 33coach on Mar 1, 2014 22:48:57 GMT -6
What are your equipment restrictions? No bars/plates/dumbbells or nothing at all? There are plenty of body weight things you can do with them, but they can all be enhanced with some equipment that isn't 'weights'. Core: Plank Side plank Table top Russian twists Lower: Single leg squats Split Squats Hip press (single leg or both legs) with bench or box: Bulgarian split squats Step Ups Upper: Pushups (diamond, regular, wide) Put together some cheap sawhorses for dips and inverted rows. If you can find a place to hang them you can make some knockoff TRX straps pretty cheap and do a ton of stuff: Atomic pushups Chest press Tricep press Power pull T/Y Flys Rows Suspended lunge Single leg squat Hip press Hamstring curl Fill some heavy duty Ziploc bags with sand, then put a few each in some canvas shopping bags/back packs/etc and use them to do swings and other kettlebell and sandbag type exercises. this is awesome coach! thank you! our restrictions are not..specific basicly comes down to is it something found in a weight room? if yes we cant use it.
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Post by utchuckd on Mar 2, 2014 9:15:19 GMT -6
this is awesome coach! thank you! our restrictions are not..specific basicly comes down to is it something found in a weight room? if yes we cant use it. I did my whole summer program last year on the practice field with the straps, makeshift sand bags, benches/boxes, and slosh pipes. I'm going to test some home made medicine balls this year. Groundchuck had a good one too, you can do a ton of stuff with old tires, and tire shops usually will let you have what are willing to carry off. Loaded carries (farmer/overhead/zercher), throws, flips.
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Post by blb on Mar 2, 2014 9:31:57 GMT -6
Due to renovation of our gym, we may not have access to our weight room for some or all of the Summer.
We do have a large building at Football field that doubles as storage and half time locker room that we could move some stuff to, but most of our weight room apparatus would require serious tearing down-putting back together.
So we will probably be using Mike Gittleson's (former S&C coach at University of Michigan) Manual Resistance program.
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Post by newt21 on Mar 2, 2014 12:00:14 GMT -6
i made 10 medicine balls for our kids to use this year, other than this you can get creative. got some agility ladders? make them go through on their hands. create competitions, like the old school partner wheel barrow where one kid holds the other kid's feet and they race.
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Post by Chris Clement on Mar 3, 2014 15:01:24 GMT -6
Piggyback squats? Car push Lots of stuff can be disguised as "team-building"
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Deleted
Deleted Member
Posts: 0
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Post by Deleted on Mar 7, 2014 10:54:13 GMT -6
You construct multi-station dip and pull bars and that will take good care of the upper body.
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Post by wildcatslbcoach24 on Mar 29, 2014 22:25:24 GMT -6
Pullups especially for your big skill players, builds the upper body strength needed for the push / pull part of blocking and block destruction. Also stabilizes the core.
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Post by morris on Mar 30, 2014 19:47:03 GMT -6
Due to renovation of our gym, we may not have access to our weight room for some or all of the Summer.
We do have a large building at Football fieldĀ that doubles as storage and half time locker room that we could move some stuff to, but most of our weight room apparatus would require serious tearing down-putting back together.
So we will probably be using Mike Gittleson's (former S&C coach at University of Michigan) Manual Resistance program. Where do you get the program? I did a search and found a few of the things along with the rules repeated many times.
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Post by blb on Mar 31, 2014 5:53:45 GMT -6
Due to renovation of our gym, we may not have access to our weight room for some or all of the Summer.
We do have a large building at Football field that doubles as storage and half time locker room that we could move some stuff to, but most of our weight room apparatus would require serious tearing down-putting back together.
So we will probably be using Mike Gittleson's (former S&C coach at University of Michigan) Manual Resistance program. Where do you get the program? I did a search and found a few of the things along with the rules repeated many times.
From an S&C clinic he put on at U-M many moons ago.
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Post by morris on Mar 31, 2014 16:58:07 GMT -6
Do you know of a way to get a copy?
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Post by vince148 on Apr 5, 2014 18:24:46 GMT -6
ZERO Equipment.
Here's some things I do with kids.
Warmups jumping jacks bwt squats walking lunges high leg kick side lunges A-skip backward skip with hip abduction high knees butt kicks carioca backward run cherry pickers puddle jumpers
Upper (can be done as regular set/reps or timed sets) shoulder push up close grip pushup clapping pushup straddle pushup spiderman pushup inchworm pushup partner towel rows towel isometric curls manual neck work
Lower glute bridges both legs glute bridges single leg plank with alt leg raise lunges tuck jumps bwt squat burpees step-ups jumping lunges calf raises (toes out, straight, in) crunches lying leg raises side planks
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rambler
Sophomore Member
Posts: 114
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Post by rambler on Apr 9, 2014 20:49:01 GMT -6
What are your equipment restrictions? No bars/plates/dumbbells or nothing at all? There are plenty of body weight things you can do with them, but they can all be enhanced with some equipment that isn't 'weights'. Core: Plank Side plank Table top Russian twists Lower: Single leg squats Split Squats Hip press (single leg or both legs) with bench or box: Bulgarian split squats Step Ups Upper: Pushups (diamond, regular, wide) Put together some cheap sawhorses for dips and inverted rows. If you can find a place to hang them you can make some knockoff TRX straps pretty cheap and do a ton of stuff: Atomic pushups Chest press Tricep press Power pull T/Y Flys Rows Suspended lunge Single leg squat Hip press Hamstring curl Fill some heavy duty Ziploc bags with sand, then put a few each in some canvas shopping bags/back packs/etc and use them to do swings and other kettlebell and sandbag type exercises. I found climbing straps called Rabbit Runners that cost about $10. Throw them over a pull up bar and you've got a TRX like apparatus
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