JamaicaAll Parishes
CELL: 1.876.351.1221
WEIGHT ROOM TEAM TRAINING
During this time of COVID we need to be creative and dedicated to our craft. It has beed very dificult for our athletes to stay on track with the unknown aspect of the "IF".
IF we will be in school
IF we will return to sports
IF we will return to normalcy
I prefer to cater to the "WHEN"
WHEN we return to school we will be ready excel academically.
WHEN we return to sports we will be prepared and in shape.
WHEN we return normality we will appreciate the second chance that has been bestowed upon us.
This program is designed for two aspects:
Individual Athlete Strength & Conditioning.
Team Non-Weight Room Training.
Let's all be prepared for the "WHEN"!
IF we will be in school
IF we will return to sports
IF we will return to normalcy
I prefer to cater to the "WHEN"
WHEN we return to school we will be ready excel academically.
WHEN we return to sports we will be prepared and in shape.
WHEN we return normality we will appreciate the second chance that has been bestowed upon us.
This program is designed for two aspects:
Individual Athlete Strength & Conditioning.
Team Non-Weight Room Training.
Let's all be prepared for the "WHEN"!
MONDAY TRAINING
Monday: Legs Strength Stations 7 minutes Each Station
Warmup
• Hurdles & Box Jumps - 8 Reps Jumps and then return to Hurdles
• Squats - 6 to 10 Reps
• Dead lifts – 5 to 8 Reps
• Good mornings – 8 to 12 Reps
• Lunges – 10 Reps each leg
• Calf Raiser – 100 reps nonstop
Conditioning Station
• 10 x 100’s
Practice: Positional Specific Training: Please See YouTube for Instructions
• Offensive Line
• Defensive Line
• Quarterback
• Running Back
• Defensive Back
• Receivers
• Kickers
Warmup
• Hurdles & Box Jumps - 8 Reps Jumps and then return to Hurdles
• Squats - 6 to 10 Reps
• Dead lifts – 5 to 8 Reps
• Good mornings – 8 to 12 Reps
• Lunges – 10 Reps each leg
• Calf Raiser – 100 reps nonstop
Conditioning Station
• 10 x 100’s
Practice: Positional Specific Training: Please See YouTube for Instructions
• Offensive Line
• Defensive Line
• Quarterback
• Running Back
• Defensive Back
• Receivers
• Kickers
TUESDAY TRAINING
Tuesday: Upper Body Strength Stations 7 minutes Each Station
Warmup
• High Pulls 8 Rep
• Bench Press 8-12 Reps
• Bent Over Rows 6-10 Reps
• SB Shoulder Press 6-10 Reps
• Bench Dips 10-15 Reps
• SB Curls 8-10 Reps
Agility Positional Training 5 Min Each Station: Please See YouTube for Instructions
• RB Bag Drills
• W cone Drills
• Box cone drills
• Bag Blocking Drills
• Bag Tackling Drills
Practice: Positional Specific Training: Please See YouTube for Instructions
• Offensive Line
• Defensive Line
• Quarterback
• Running Back
• Defensive Back
• Receivers
• Kickers
Warmup
• High Pulls 8 Rep
• Bench Press 8-12 Reps
• Bent Over Rows 6-10 Reps
• SB Shoulder Press 6-10 Reps
• Bench Dips 10-15 Reps
• SB Curls 8-10 Reps
Agility Positional Training 5 Min Each Station: Please See YouTube for Instructions
• RB Bag Drills
• W cone Drills
• Box cone drills
• Bag Blocking Drills
• Bag Tackling Drills
Practice: Positional Specific Training: Please See YouTube for Instructions
• Offensive Line
• Defensive Line
• Quarterback
• Running Back
• Defensive Back
• Receivers
• Kickers
WEDNESDAY TRAINING
Wednesday: Athletic Enhancement Circuits 7 Minutes Each Station
Warmup
• Tuck Jumps (10 Reps) & Lunges (Front, Sides, Back) 8 Reps Each Leg
• Jump Circuits Ramp Hops (Single Leg – Front, Side Back) Each Leg
• Ladders & Box Jumps Circuits
• Quick Steps & Lunge Holds (30 Secs Each Segment)
• Hurdles & Gator Crawls Circuits
• Plank Holds (As A Team)
Practice: Positional Specific Training: Please See YouTube for Instructions
• Offensive Line
• Defensive Line
• Quarterback
• Running Back
• Defensive Back
• Receivers
• Kickers
Warmup
• Tuck Jumps (10 Reps) & Lunges (Front, Sides, Back) 8 Reps Each Leg
• Jump Circuits Ramp Hops (Single Leg – Front, Side Back) Each Leg
• Ladders & Box Jumps Circuits
• Quick Steps & Lunge Holds (30 Secs Each Segment)
• Hurdles & Gator Crawls Circuits
• Plank Holds (As A Team)
Practice: Positional Specific Training: Please See YouTube for Instructions
• Offensive Line
• Defensive Line
• Quarterback
• Running Back
• Defensive Back
• Receivers
• Kickers
THURSDAY TRAINING
Thursday: Legs Strength Stations 7 minutes Each Station
Warmup
• Hurdles & Lunge Circuits. (Front, Sides, Reverse)
• Explosive Jumps 2 Minute Work 1 Minute Rest
• Wall Squat Holds 2 Minute Work 1 Minute Rest
• Hamstring Hold 2 Minute Work 1 Minute Rest
• TFL 2 Minute Work 1 Minute Rest
• Hip Flexors 2 Minute Work 1 Minute Rest
Conditioning Station
• 10 Sets 100 Yards
Practice: Positional Specific Training
• Offensive Line
• Defensive Line
• Quarterback
• Running Back
• Defensive Back
• Receivers
• Kickers
Warmup
• Hurdles & Lunge Circuits. (Front, Sides, Reverse)
• Explosive Jumps 2 Minute Work 1 Minute Rest
• Wall Squat Holds 2 Minute Work 1 Minute Rest
• Hamstring Hold 2 Minute Work 1 Minute Rest
• TFL 2 Minute Work 1 Minute Rest
• Hip Flexors 2 Minute Work 1 Minute Rest
Conditioning Station
• 10 Sets 100 Yards
Practice: Positional Specific Training
• Offensive Line
• Defensive Line
• Quarterback
• Running Back
• Defensive Back
• Receivers
• Kickers
FRIDAY TRAINING
Friday: Upper Body Strength Stations 7 minutes Each Station
Warmup
• High Pulls or Hang Clings
• Staggered Hand Push-ups.
• Pull-ups or Horizontal Pull-ups
• Dips
• Curls 21’s
• High to Low Plank Series
Agility Positional Training 5 Min Each Station: Please See YouTube for Instructions
• RB Bag Drills
• W cone Drills
• Box cone drills
• Bag Blocking Drills
• Bag Tackling Drills
Practice: Positional Specific Training: Please See YouTube for Instructions
• Offensive Line
• Defensive Line
• Quarterback
• Running Back
• Defensive Back
• Receivers
• Kickers
Warmup
• High Pulls or Hang Clings
• Staggered Hand Push-ups.
• Pull-ups or Horizontal Pull-ups
• Dips
• Curls 21’s
• High to Low Plank Series
Agility Positional Training 5 Min Each Station: Please See YouTube for Instructions
• RB Bag Drills
• W cone Drills
• Box cone drills
• Bag Blocking Drills
• Bag Tackling Drills
Practice: Positional Specific Training: Please See YouTube for Instructions
• Offensive Line
• Defensive Line
• Quarterback
• Running Back
• Defensive Back
• Receivers
• Kickers
Activities
GET INVOLVED
See Below For Our Institution,
Team And Game Sponsorship Levels
Team And Game Sponsorship Levels
