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Post by coachdubyah on May 13, 2014 11:00:02 GMT -6
We haven't had one of these in a while, so I'll ask. What do you guys do to stay in shape during the season? What's your fitness routine? I consider myself an "emotional eater" during the season, so I try and get a lift in at lunch with a mile around the track. I do this about 3 days a week. At least once a week.
Do you have a fitness routine you stick with? How often?
Or do you adhere to the saying, "I burn calories at practice." Just curious.
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Post by shocktroop34 on May 13, 2014 11:16:52 GMT -6
Yes, I stay in shape...the shape of a keg.  I was able to get into a routine and I spend 4-6 days a week at a gym closer to my house. It's more expensive than the normal Planet Fitness type of places, but it's close (5 min). I can get to the gym and get home without missing a great deal of time with the wife/family. I struggle when I don't prepare my meals for the next day. I will impulse eat at any given point in the year, much less the season. When I focused on a better diet, things really improved. My goal is to get up some type of activity everyday. Whether it be a lift, brisk walk (can't run much due to knee surgery a couple years ago), or some other type of cardio. I did the typical "fat fall-skinny spring" routine for years. Now focusing on more of a lifestyle change and commitment to self. |
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Post by coachphillip on May 13, 2014 11:24:29 GMT -6
I workout with my girlfriend at our house. She's into green smoothies for breakfast and protein shakes following practice. She meal preps for the week. I take it upon myself at practice to spot the ball in our no huddle spread. That definitely burns some calories on top of the coaching.
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Post by larrymoe on May 13, 2014 11:28:06 GMT -6
Monday- Lift- Squat/Bench- 3x5, Crossfit type workout
Tuesday- Run 3 miles- usually after practice or in the morning before school
Wed- Lift- Squat/Incline- 3x5- Crossfit type workout
Thursday- Run 3 miles- Morning/after practice
Friday- Quick lift- Usually 8 sets of 2 reps of front squat, incline/bench, cleans 10 situps- as fast as possible
Saturday- Off- In the playoffs I would run 3 miles just to wake myself up for the Sunday games
Sunday- Run 3.5 miles
Lost 30 lbs this past year during the season. After gaining 15 back over Christmas I'm back down to a total of 20 lost from last August.
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Post by rcole on May 13, 2014 11:48:44 GMT -6
I have never done a good job of this. I work out like it is my full time job in the off-season, but when we start camp in August it all comes to a screeching halt. I don't sleep near enough and my body just feels beat up all the time. I usually stress eat as others have said. I did, once a few years ago, keep my weight down by staying disciplined with my diet. I normally gain about 20-30 lbs and then lose it after the first of the year. This year I have high hopes of losing weight in season. I just took an assistant job at my hometown high school, 300 yards from my house. I plan to walk to work and walk home 80% of the time. It will probably be about a mile walk each way as I will stay on the sidewalk and out of my neighbors yards. I have never managed to lift through a season. Like I said, I just feel too beat up, although I do know that it would probably help me feel less beat up if I did. I plan on doing daily Kettlebell Swings this season. I've started doing a few hundred a day now and I'm hoping to continue that with push-ups and pull-ups through the season. Then get back to a full workout after the season has concluded.
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Post by newt21 on May 13, 2014 12:02:44 GMT -6
I workout at the local YMCA before I head into school. During the season I make it 3-4 days a week, and I usually workout on Saturday (long run) as well. When I feel too tired or beat up, I just skip that day of working out and sleep in a little bit. I've done a good job of listening to my body this past year and recognizing when I need to pull back on the reins a bit so I don't get burned out with anything.
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Post by utchuckd on May 13, 2014 12:57:49 GMT -6
Bought a TRX and made a T-handle. Don't have to go anywhere and can knock out a wicked metabolic session in 20-30 minutes.
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Post by mariner42 on May 13, 2014 13:08:19 GMT -6
I plan on doing daily Kettlebell Swings this season. I've started doing a few hundred a day now I try to do this, too. When I don't have time to get a decent workout, I just take my KB into the garage and get some swings while watching Netflix on my ipad. I'll mix in Turkish Get Ups in between, gets the job done. I'm a big of a disaster in-season in general. Sleep too little, rely on Red Bull too much, eat like a football coach... No bueno. One of the best things I do, when I do it, is I make my meals for the weak on Sunday and just eat what I premade already. |
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Post by coachbdud on May 13, 2014 13:30:34 GMT -6
I've made a few blog posts about coaches nutrition and such
I'm really in to bodybuilding
I'm a small human being with pretty poor genetics so I'm not trying to get on stage , and I won't be winning any power lifting contests anytime soon
But my training routine is pretty much that of a bodybuilder
I'm REALLY Into fitness and my personal nutrition
I do a 6 day a week program
I take Fridays off
Saturday is back/shoulders
Sunday chest and arms
Monday is legs
I repeat tues-thurs
So I'm hitting each body part 2x a week
I change my emphasis slightly... One day I'll do more rows for back, the other more vertical pull variations
One chest day I'll focus on BB bench, the other on DB bench
One leg day I focus on back squat the other I focus on DL with some front squats thrown in
I do 5/3/1 protocol for my strength lifts then do a lot of high volume training after that
I count every calorie I consume in my fitness pal and measure everything
My biggest advice is to meal prep Sunday nights and cook all your food for the week and Tupperware it all out
This way you avoid temptation and can control what you consume
Also makes it easy to track macros and stay on track
I'm currently on a caloric deficit until I get a 6 pack... I don't need to be show ready, just hoe ready so I can look great shirtless
Beginning September 1 I'm going in to a slow controlled bulk
Upping my current calories by 700 or so and adjusting from there as I notice weight gain
I can't stress enough the importance of meal prep
Also I do all of my lifting before school
Hardest part of the day is done
And it really helps wake me up
A million reasons to not lift during the day
Only reason before school is being lazy
Also I want to add, it's my belief that slow steady state cardio is useless
Very popular with people because it's what people always think of as "good for you" but all the research I read says it hurts muscle gain and you're better off with sprints or interval training for fat loss... More intense and you can burn more fat in less time
Next time you're in a gym look at the people on treadmills... Most are running dozens of miles per week, hours of time wasted and have terrible bodies
Look at people who lift, much better physiques... This is especially true with women... Hot girls in gyms lift weights, the girls on treadmills usually have cankles and flab all over
I lift weights
If I want cardio I'll lift weights faster or run sprints
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Post by georgefred86 on May 13, 2014 13:32:14 GMT -6
Work out all offseason ... then when the season starts rely on the fact that adrenaline and diet dew will get me through the season without gaining too much before the holidays. Some years are better than others depending on the issues throughout the season.
Watched a special on Herm Edwards when he was the coach of the Jets and he was in their facility by 4am getting a workout in before everyone else arrived ... crazy discipline. I'm gonna guess that Coach Reid doesn't adhere to that same routine, although he is the guy that is still coaching on the sidelines.
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Post by larrymoe on May 13, 2014 13:37:15 GMT -6
I don't need to be show ready, just hoe ready Wow. Just wow. |
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Post by coachbdud on May 13, 2014 13:48:03 GMT -6
I don't need to be show ready, just hoe ready Wow. Just wow. haha there's a popular YouTuber Chris Jones he has the funniest little sayings that kinda rhyme that one is one of my favs rows for the hoes curls for the girls cuts for the sluts wide back to get hoes in the sack bigger pecs get you more sex big trappezius makes hoes the sleeziest just a few gems, entertaining videos to watch on my lunch break haha |
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Post by larrymoe on May 13, 2014 16:02:38 GMT -6
What is his YouTube channel called?
How to be a dick?
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Post by brophy on May 13, 2014 16:24:04 GMT -6
much respect for your dedication and great outline for everyone. Just a footnote, though.....you're under 30 and have no kids For the demographic we're really talking about (HS coaches), it makes a BIG difference The key will be a nutrition plan/prep for most everyone because it usually means early mornings and late evenings, unless you have an athletic period and even then, running around the field for 2 hours may seem like 'exercise', but all I've found it does is just wear me down before my evening workout where it is the intensity counts (not duration). So, essentially, you kinda have to get a short weight session in when you wake up and then burn down at the end of practice with some cardio (45 min). |
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Post by rsmith627 on May 13, 2014 17:32:15 GMT -6
I work out pretty hard in the off season (running my first half marathon in September) but usually get pretty bad about working out during the season. It usually just stops. All the same, I usually end up losing about 10 pounds during the season from not having time to eat a ton, and moving around constantly.
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Post by dbcoach19 on May 13, 2014 18:53:56 GMT -6
I had a coach tell me before the key is to start lifting in the morning before your day starts. The first week is miserable, but your sleep schedule will adjust and you'll get on the routine. This is obviously a lot easier for coaches without kids. That's my plan for this year, but i've had a plan the last 5 years and fell off within a week each time.
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Post by PSS on May 13, 2014 19:24:03 GMT -6
It's almost impossible for me to workout during the season. Teaching and coaching leaves little time. Like a few have mentioned I will loose weight from just moving around all the time and not having time to eat.
During the offseason I run 9-12 miles a week. I'll start in January and go through July doing this. I've lost 45 pounds total in the last 3 years. I'm happy to just maintain my weight during the season.
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Post by coachbdud on May 13, 2014 20:37:29 GMT -6
much respect for your dedication and great outline for everyone. Just a footnote, though.....you're under 30 and have no kids For the demographic we're really talking about (HS coaches), it makes a BIG difference The key will be a nutrition plan/prep for most everyone because it usually means early mornings and late evenings, unless you have an athletic period and even then, running around the field for 2 hours may seem like 'exercise', but all I've found it does is just wear me down before my evening workout where it is the intensity counts (not duration). So, essentially, you kinda have to get a short weight session in when you wake up and then burn down at the end of practice with some cardio (45 min). Oh yeah I know not having kids is a major reason I can do it |
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Post by fantom on May 13, 2014 20:58:34 GMT -6
I think that one reason why a lot of coaches fail in their workout plans in-season is because they set their expectations too high. You don't need a two hour workout. You're just trying to maintain some basic level of fitness. You're not a competitive athlete anymore so there's no need to train like one.
If you do 30-45 minutes or so three times a week and be somewhat careful about your diet you'll be OK. Run a couple of miles, put an exercise bike in front of the TV, play Wii Fit, whatever will keep you going. Just commit yourself to doing something. Make sure that your program is one that you'll be comfortable doing. If you hate early mornings, as I do, you're probably doomed to failure if you try to do 5 AM workouts.
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Post by coachphillip on May 13, 2014 22:32:14 GMT -6
Right on, fantom. My biggest hurdle was telling my players to do an intense workout and then going home and trying to replicate that workout. It's exhausting coaching kids in an intense atmosphere. It's not realistic to go home and try to do it again on your own. I go home. Get a decent dinner. Workout with my girlfriend at a moderate pace. Then go to sleep. Watch my diet and I'm set.
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Post by carookie on May 13, 2014 23:09:01 GMT -6
Ive had seasons where I lots 10-15 lbs, coaching hard and missing a meal due to coaching, but this isnt good as a lot of it was muscle.
Ive learned to get in a pretty efficient workout during my prep period or right after practice. 5-days a week 35-40 min a day. Then I just load up on the PB&Js and protein bars to balance out the weight loss.
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Post by coachfloyd on May 14, 2014 5:21:13 GMT -6
Ive spent the last 8 seasons gaining and losing the same strength and muscle every year. It was way easier before I had kids. Also while taking on more responsibility I just dont have the mental energy to lift hard. My first two years I competed in powerlifting and would do a meet right after the season was over. I couldn't imagine doing that now.
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Post by realdawg on May 14, 2014 5:32:11 GMT -6
I'm like alot of coaches. I get wore down in the season my body cant take it. I'm also a bigger (fatter) dude so I have to watch myself not to get any fatter. I always tried to get a workout in during my planning 3 days during the season. Just didnt have enough time or energy to do it. When we started going out after school this spring I started getting up and working out about 45 min before school. It has worked great. Like someone mentioned the first week is tough while your body adjusts to a different sleep schedule but now its routine. We will see how it goes during the season when you are really on the grind.
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Post by olcoach53 on May 14, 2014 6:34:37 GMT -6
A lot of cardio, up to 25 miles a week. I also try to lift 4 times a week after practice or during planning periods. I usually work out with the team on Saturdays too. On top of that I really watch what I eat during the season. I try to avoid the fast food and junk, except for after games on Fridays when I eat pizza and beer.
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Post by msirishman on May 14, 2014 7:04:06 GMT -6
I have always been like a lot of you guys, I'd gain 10 or 15 lbs during the season and then starting in January I'd lose all of the weight. Finally, this past season I made up my mind I wasn't going to do that again. I woke up at 4 a.m. 4 or 5 days a week and did an hour workout. Like a lot of guys on here have said, getting it over with in the morning was a key for me.
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Post by rsmith627 on May 14, 2014 10:33:21 GMT -6
I will echo coachbdub's post. While I'm not into the body building as much as he is, I do pay attention to certain things and am working at completing the lifestyle change but the eating clean part is killing me. "Getting in shape" or "staying in shape" is really just a reflection of your diet. A little cardio Some weight training A lot of clean eating We just had a dietitian come in last wednesday and my room mate (our strength and CB coach) and I bought a book about nutrition and if you look in our fridge it's full of fruits, vegetables and chicken and water. So we're trying. As for me - I lift with the players whatever their workout is. Obviously I don't do the same weight as they do. I can bench with most of them but squat and deadlift wise they are way past me so I do those with the wideouts (lol). I'm not much into cardio but I watched my GF run a half marathon 2 weekends ago so I'm pretty sure that counts and I did a beer run last weekend, it was a 5K - I KNOW that counts but I'm sure the beer was against the diet rules. Truth be known for any one - if you just eliminate sugar from your diet you'll drop weight. I've lost inches around my waist but have gained muscle mass. I've struggled with this too. I have tried the body building thing, and can be disciplined about not missing a workout. That said, I love food way too much, especially carbs. PIZZA!!!!!! BEER!!!!! |
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Post by Coach Bennett on May 14, 2014 10:44:29 GMT -6
During the season, I make myself get up at 5:00 and walk for an hour. It seems to be just enough (about 4 miles)and I actually feel great all day.
For many seasons I tried the "I'll work out after dinner or when the lil'dude goes to bed." That work out consisted of my three favorite letters...I...P...A.
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Post by Coach Bennett on May 14, 2014 10:45:19 GMT -6
I workout with my girlfriend at our house. Wow! What does your wife think about that?!  Sorry...had to. |
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Post by huskie92 on May 14, 2014 11:27:30 GMT -6
Crossfit Workout of the Day and I am good to go. Usually it is 30-40 minutes of good hard lifting/cardio in one workout. I feel great after it though.
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Post by utchuckd on May 15, 2014 6:20:29 GMT -6
I'm not sorry, I didn't have to, I wanted to. #TWSS |
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