goergen1
09-10-2007, 11:37 AM
Total Body Explosive Football Exercise
by Rusel Lewis
When it comes to total body explosive exercises that benefit football specifically, the push press or behind the neck jerk (BNJ) combined with a squat is hard to beat.
To perform this, un-rack the bar off of a squat or mini/power rack, push press or BNJ 1-2 reps. As the bar returns t the shoulders the last rep, perform 3 high bar squats with 3 seconds pause at the bottom of each.
At the high school level, they will not do a whole lot of weight, some of the All-League guys will be able to do 275, and the freaks of the weight room will be able to handle 315.
In season, we get a old olympic bar loaded to about 275 and have it set to the side of the practice field. Between drills or in conjunction with plyos, we have them perform one clean, one front jerk, one back jerk, and stop squats.
Do this relative to the cycle reps and sets you are currently working on. I feel that the BNJ, push press or the Jerk/stop squat combo exercises will soon oust the bench press as part of the traditional "Big Three."
by Rusel Lewis
When it comes to total body explosive exercises that benefit football specifically, the push press or behind the neck jerk (BNJ) combined with a squat is hard to beat.
To perform this, un-rack the bar off of a squat or mini/power rack, push press or BNJ 1-2 reps. As the bar returns t the shoulders the last rep, perform 3 high bar squats with 3 seconds pause at the bottom of each.
At the high school level, they will not do a whole lot of weight, some of the All-League guys will be able to do 275, and the freaks of the weight room will be able to handle 315.
In season, we get a old olympic bar loaded to about 275 and have it set to the side of the practice field. Between drills or in conjunction with plyos, we have them perform one clean, one front jerk, one back jerk, and stop squats.
Do this relative to the cycle reps and sets you are currently working on. I feel that the BNJ, push press or the Jerk/stop squat combo exercises will soon oust the bench press as part of the traditional "Big Three."