This One's for the Football Coaches

For many coaches, preseason football has already begun or is right around the corner! During this time, schedules are packed from morning to night with meetings, practices, dining hall checks, and more meetings. And when the day is done, it’s time to go home and be the best you can be for your family during this busy period in your life. One thing that often gets neglected is your own lifting program as a coach. It’s tough to commit to an hour of training when there are so many other things that need your attention. Today, I’ll share my simple 20-minutes-or-less lifting program that you can use pre- or post-practice to maintain some gains during preseason. Here’s how it works: After a great practice, pick three exercises you want to do that day. Choose one arm exercise, one upper body exercise, and one lower body or back exercise. For each exercise, hit one set with a weight you can handle for roughly 20 reps (anywhere in the 15-25 range). Then, take a minute break and start a rest-pause set. Your goal with the rest-pause set is to match the reps you hit on the first set, taking short 5-10 second breaks as needed until you’re done. Example: Rope Pushdown @ 135lb x 20 reps / Rest-Pause @ 135lb x 10 – 4 – 3 – 3 DB Incline Bench Press @ 75s x 23 reps / Rest-Pause @ 75s x 12 – 6 – 3 – 1 – 1 Leg Press @ 6 Plates x 18 reps / Rest-Pause @ 6 Plates x 8 – 3 – 3 – 2 – 2 With basically two sets per exercise, you’re getting a great pump as quickly as possible. The key is to push it to the limit on that first set to make the rest-pause set that much harder. Rotate exercises each time you train and try to squeeze in as many of these sessions as you can during preseason. Once school kicks back up, you’ll be able to settle back into a regular routine. I hope at least one coach out there finds this helpful! If you have any questions, please just shoot me a message! Keep the fire burning, Leech

If you found this article useful, here’s 2 more ways I can help: Tracking Pre and Post Practice Bodyweights is a FREE way to monitor Hydration. You could possibly save a kid's life. Here's the link to my free Google Sheet that I use here at URI. /Preseason BW Tracker Coaches, Preseason is a time of year when your own training, nutrition, and good health get put on the backburner. It doesn't have to be this way. Use this FREE weight tracker to keep yourself on track. Weight Tracker + Habit Ebook