- Jan 21, 2007
- 4,915
- 6,295
So I've been working on developing a revamped conditioning program for my boys, and here's what I've got so far:
There are two general concepts that I'm going for here:
1) for preteam/level 3, the primary focus is on shaping more than on strength-building. Very low numbers, emphasis on perfect execution of each exercise rather than on high-intensity workouts; at this level, I'm more interested in having them learn the precise body control and awareness and understanding of shapes than I am in actually building significant strength.
2) For level 4 and up charts, they do one item from each row, and many of the exercises have multiple options for difficulty. The numbers are general suggestions, not hard requirements, and they can adjust up or down as needed. The idea is that the athletes themselves get to decide how hard they want to push on any particular day, with absolutely zero external reward/punishment associated with what intensity they choose. The goal is for them to take ownership of their strength, and for them to be able to adjust the intensity depending on how they're feeling on any particular day. If they're sore from the previous workout, or didn't get enough sleep, or are just not having a good day, they can take the easy options with no penalty or judgement from me; on the flipside, if they're having a good day where they feel particularly motivated, they can challenge themselves more.
I think some of the specifics still need some tweaking, but I think I'm happy with the overall format, and testing it out with them so far, they all seem to like it and all seem motivated to challenge themselves with at least a few of the harder exercises.
Anyway, feel free to copy these in part or in whole, critique them, adapt them, etc; my only request is that you give me credit where it's due, and even more importantly, that you let me know how it works for you! If you make changes that work really well, or you have any ideas for how to improve these, please share them!
There are two general concepts that I'm going for here:
1) for preteam/level 3, the primary focus is on shaping more than on strength-building. Very low numbers, emphasis on perfect execution of each exercise rather than on high-intensity workouts; at this level, I'm more interested in having them learn the precise body control and awareness and understanding of shapes than I am in actually building significant strength.
2) For level 4 and up charts, they do one item from each row, and many of the exercises have multiple options for difficulty. The numbers are general suggestions, not hard requirements, and they can adjust up or down as needed. The idea is that the athletes themselves get to decide how hard they want to push on any particular day, with absolutely zero external reward/punishment associated with what intensity they choose. The goal is for them to take ownership of their strength, and for them to be able to adjust the intensity depending on how they're feeling on any particular day. If they're sore from the previous workout, or didn't get enough sleep, or are just not having a good day, they can take the easy options with no penalty or judgement from me; on the flipside, if they're having a good day where they feel particularly motivated, they can challenge themselves more.
I think some of the specifics still need some tweaking, but I think I'm happy with the overall format, and testing it out with them so far, they all seem to like it and all seem motivated to challenge themselves with at least a few of the harder exercises.
Anyway, feel free to copy these in part or in whole, critique them, adapt them, etc; my only request is that you give me credit where it's due, and even more importantly, that you let me know how it works for you! If you make changes that work really well, or you have any ideas for how to improve these, please share them!
