Walk as needed to bring the heart rate back to within about 20-30 beats of the resting level, then finish with the exercises below. As a result, a combination of strength training and running have the best effect on your … By downloading the program, you are ... running or swimming. To train for mass, after your warm-up sets, do 2-3 sets in the 8-12-rep range. See the full workout here. Additional, optional goal Your first 5k race Plan duration 8 weeks This training schedule assumes that you are completely new to running, or returning to running after a long layoff (please see the notes on page 3 before starting). 251 0 obj<>stream 0000002558 00000 n Standing Barbell Curl 3 8, 8, 6 Close Grip Preacher Curl 3 8, 8, 6 Incline Dumbbell Curl 2 12 - 14 Concentration Curl 2 10. Building Your Back Workout Include one exercise that targets each area of your back in your routine. Tough out the duration for a stronger, chiseled back you can slap a billboard on. Running backs in football need to perform different workouts throughout the year to build strength and improve their speed. %PDF-1.4 %���� If you play in the backfield, you need to develop lower-body power and game-breaking speed. athlete is not running in a sprint position. Good Mornings 2 - 3 12 -15 3. Leg Extensions 2 - 3 12 - 15 Arms 4. A Workout Schedule for a Running Back. %%EOF Biceps. back-2 BACK FUNDAMENTALS STANCE: 3 Point: 1. Your intensity or pace should be slightly fast-er than the pace of your most recent 1.5-mile run or 500-yard swim. <]>> Most defensive linemen are over 6 feet tall and weight between 250 and 300 pounds. The FREE 45 Day Beginner Program Dedicated as “The Father Hoog Workout” I am Strong I am Fit I am Determined I will Succeed Waiver of Liability What you are about to undertake is an advanced fitness program. Deadlift 5 10, 8, 8, 6, 4 Chin Up 2 8 One Arm Dumbbell Row 3 8 Seated Row 2 8 Close Grip Lat Pull Down 3 10, 10, 8. Different workouts, some are more challenging and some are easier than others, will ensure that your muscles don’t get used to the same regime, giving you more in return, and also help you stay active and not get bored with the same routine. 12 Week Ranger Assessment and Selection Program Training Plan . To use me as an example, I like to do 3 miles of progression running at the end of long runs. 0000001743 00000 n This program focuses on both developing the Aerobic and Anaerobic thresholds as well as building Speed and Muscular Endurance. Running back workout programs ; Writer Bio. xref Running Back. Incline Skullcrusher 3 12 Cardio 30 Min of Moderate Intensity on Stairmill Home Workout Plan Instructions. Monday. The Bigger, Stronger Back Workout. 0000001567 00000 n 2. ... Running 20: push-ups and situps. These guidelines should not take the place of medical advice if attempting to return to sports following an injury. Strength training, on the other hand, develops your muscles, which means that your body burns its fat reserves more effectively. Create the best calisthenics workout program for you! Bike for 30 to 40 minutes, try the elliptical trainer in … 0000000596 00000 n Place hand directly under head - never out front. 237 15 Let’s look at a way you can start today if you are interested in having a body like a Running Back. STANCE 2 Point:-2 PT = Hback in I set or both backs in shotgun set (feet under armpits / upright). Lift chest off the ball and hyperextend the lower back. Rest 60 seconds between sets. As a beginner its ok to break up the workout through out the day into sections. You didn’t gain excess body fat during the first period. By 0000002309 00000 n end the run very fast then you should do 5-10 minutes of easy running as a warm-down. Organized lifting workouts and supervised running sessions begin during this period. Pull bands into waist area. 0000001434 00000 n 0000003984 00000 n Workout: 60 minute run with 3 x 8 minutes at a tempo pace, and a 4 minute recovery, include hills during tempo sections. Sets: 2 Reps: 15 - 20 Seated Row Loop flat bands under bottom of shoe. 0000002635 00000 n Workout: 90 minute run with 3 x 15 minutes at tempo pace, and an 8 minute recovery in between. Exercises for a Running Back. Training tip: On occasion, skip your running and walking workout and do a cross-training workout instead. Specific running times and days will be posted. If you are a beginner, 2 days a week is enough and over time get up to 5 days a week. 0000000016 00000 n Maximum fitness levels can be generated by summer camp if: 1. Blocking Basics Run Blocking •More Aggressive blocking •Attack the defender •Seal the defender away from the ball carrier – point your butt to the ball carrier •Keep your head up and your feet moving Pass Blocking •Let the defender come to you •Set up with outside foot back •HOT technique – Hands On Torso •Keep feet moving and deliver a blow Choose 3 to 4 exercises consisting mostly of compound movements. ÿ¯V5à1 £“µªgÜ,˜"ş+Jİ$rÎvNšùÚDЦ´íê\ĞKÕHͪtYCzŞ+ÚDÏ¡w4W©C7‹0—6ÏŞ¸-�&Eô×êqómÂl)÷È£¦ıÁÅØ]¿ÚšZ›WPĞ‹~Û†u¥”[§ó8tn¢åpŠ‹ëîä×Ãq-®Óùº[÷0ÒÃÄõ&®'0#lä9ÌFŒÀˆ1ƒ#¢pD&¢n]õ”RÒt-ÍŞ=BO�ĞÓ ½[_|dyïÚ¡«ÈÎ;İ…‡´ıB/AOïíÚ¡ê…«Ñç^]R©Ñ¹‘ÎãèÎãé‡%§sTÍõŒOÅ}�F|…Fì™Ñ±FSjˆGWº3ûŠ�™Ï�—&vK?–jgøƒ-tÑô¨Ìcì᯵®gA÷›¼L%. 3. Keep back straight. 0000003141 00000 n For running, your 1/4- Warm-Up/Cool-Down Prior to doing each pro level workout a proper Warm-Up for a minimum 15 minutes … running back workout Include one exercise that targets each area of your in. 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