Rough House Primer Program
ROUGH HOUSE TRAINING
General Fitness, Football , BodybuildingThis is a 7 day Program. The first phase will be designed to stimulate connective tissue health and increase your cardiac output. This will be done with a combination of carry and sled work mixed with calisthenics.
This program offers the opportunity to expose intermediate, and post season clients to staged conditioning. A mixture of traditional hypertrophy lifting, calisthenics, as well as weighted carry and sled elements will be used. This approach is designed to increase metabolic efficiency and lactic threshold in the athlete. This is done through varying training modalities. The athlete will be switching from a full body phase, that mixes sled and calisthenics. Then switch to traditional weight room elements utilizing the Yessis 1x20 method in an effort to build good motor patterns and endurance.
No more "resting" and waiting to feel better. Now, you will be proactive to initiate recovery. There are active recovery days throughout the 5 months for you to be able to facilitate recovery.
The idea of this program is that you will have enough time to build good motor patterns and good form before really loading up weight.
Warm-Up
A
Dynamic Warm-Up
10 Jumping Jacks 10 Trunk Twists 10 Knee to Chest Stretches 10 Mountain Climbers 10 Lucky 7 Stretches 10 Windmills 5 Knee to Chest Jumps 10 Air Squats 10 Jumping Jacks 10 Push-ups 2x Carioca (10 yds) 2x Side Shuffle (10 yds) 2x Toy Soldiers (10 yds) 2x High Knees (10 yds) 2x Skip For Height (10 yds) 2x Backpedal (10 yds) 2x Striders (10 yds)
B
Pick 'Em Cardio Session
1 x 20:00
Warm-Up
A
Dynamic Warm-Up
10 Jumping Jacks 10 Trunk Twists 10 Knee to Chest Stretches 10 Mountain Climbers 10 Lucky 7 Stretches 10 Windmills 5 Knee to Chest Jumps 10 Air Squats 10 Jumping Jacks 10 Push-ups 2x Carioca (10 yds) 2x Side Shuffle (10 yds) 2x Toy Soldiers (10 yds) 2x High Knees (10 yds) 2x Skip For Height (10 yds) 2x Backpedal (10 yds) 2x Striders (10 yds)
B1
Pull-Up
2 x MAX
B2
3/4 Range of Motion Push-Up
2 x MAX
B3
Inverted Rows
2 x MAX
C
Isometric Lunge Hold
4 x 1 @ 5
D
Farmers carry
4 x 30 @ 3
E
Sandbag Carries
4 x 30 @ 3
F
Sit-up
1 x MAX
Warm-Up
A
Warm-Up Basic Full Body
Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 10 Alternating quad stretches (hold 2-3 seconds) 10 Alternating hamstring stretches (hold 2-3 seconds)
B1
Frankenstein Walks
2 x 10
B2
Calf Stretch
2 x 0:30
C1
Hamstring Rope Stretch
2 x 12
C2
Scorpion
2 x 20
D
Pectoral Stretch
2 x 20
Warm-Up
A
Warm Up Lower w/Lateral Lunge
20 Windmills 15 Trunk Twists 15 Jumping Jacks 12 Groiners 10 Lateral Lunges (5 each side) 8 Face to Wall Squats: Hands up and arms slightly wider than shoulder width, Palms facing wall. Your toes should be about 12-14 inches from the wall. When descending and ascending keep your arms up and palms facing the wall. Start your descent by poking your hips backwards as if you were closing a door with your butt. You will lower all the way down until your heels touch your glutes. DO NOT explode out of the bottom. Focus on an even and controlled speed upward. You will also focus on "spreading the floor" as you ascend. In other words, push your feet outward as you ascend. DO NOT lean forward. Chest out and up, inhale on your way down, exhale on your way up.
B1
Beginner Push Ups
2 x MAX
B2
Inverted Rows
2 x MAX
B3
Scap Push-Up
2 x 15
C
Cook Hip Lift
4 x 8
D
Forward Sled Drag
5 x 30 @ 4
E
Backward Sled Drag
5 x 30 @ 4
F
Paloff Press
4 x 5 @ 0:05
Warm-Up
A
Warm-Up Basic Full Body
Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 10 Alternating quad stretches (hold 2-3 seconds) 10 Alternating hamstring stretches (hold 2-3 seconds)
B1
Walking Toe Touches
2 x 10
B2
Calf Stretch
2 x 0:30
C
Mcgill Standing Hip circles
2 x 12
D
Hip Airplane
2 x 10
E
Fire Hydrant
2 x 10
Warm-Up
A
Dynamic Warm-Up
10 Jumping Jacks 10 Trunk Twists 10 mountain climbers 10 Knee to chest Stretches 10 Lucky 7 Stretches 10 Windmill Stretches 5 knee to chest jumps
B1
Inverted Rows
2 x MAX
B2
Push-Up
2 x MAX
B3
Chin-Up
2 x MAX
C
Back Extension Hold
2 x 2 @ 5
D
Front Rack Carry
4 x 30 @ 3
E
Suitcase Carry
4 x 30 @ 3
F
Med Ball Toe Touch
1 x MAX
Warm-Up
A
Dynamic Warm-Up
10 Jumping Jacks 10 Trunk Twists 10 Knee to Chest Stretches 10 Mountain Climbers 10 Windmills 5 Knee to Chest Jumps 10 Air Squats 10 Jumping Jacks 10 Push-ups 2x Carioca (10 yds) 2x Side Shuffle (10 yds) 2x Toy Soldiers (10 yds) 2x High Knees (10 yds) 2x Skip For Height (10 yds) 2x Backpedal (10 yds) 2x Striders (10 yds)
B
Shoulder Sleeper Stretch
4 x 0:05
C
Scorpion
2 x 10
D
Cobra Stretch
2 x 3 @ 0:05
E
Deep Squat to Hamstring Stretch
2 x 10
F
Horse Walk
2 x 10
G
Couch Stretch (Hip Flexors)
2 x 0:10
Sonny P
Longtime fitness enthusiast as well as a collegiate football and track athlete. Currently raising and training the next generation of athletes.
I cannot truly express how thankful I am that you selected my program. I am looking forward to you sharing your progress and seeing the results of your hard work. Stay tuned in and signed in to help make this the ULTIMATE PRE-SEASON PROGRAM. Looking for
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Cannonball
High School Football Player
Verified Athlete"Bigger faster stronger. Summer practice is in 11 weeks but I'm ready right right now!!"