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Post by coachdubyah on May 9, 2019 15:35:58 GMT -6
Alright! Let’s hear it what’s your go to. I’m 35 now and a former player but man, weight training is great but it’s hard for my beat up body (former college player) to do that more than twice a week. I modeled my plan after Coach Vogt (google it) and it helped me a lot but like I said, my body has some wear and tear. I got on a Yoga kick over summer and it did wonders for me mentally and physically. I’m still in pretty good shape, but being first year Head Coach it’s tough to be consistent and I’ve put on a few. Anyways, let’s hear it.
What do you do?
What works for you?
What doesn’t?
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Post by Victor on May 9, 2019 15:59:54 GMT -6
Kiss, twice a week a major exercises for each movement pattern/joint specific. Try to find 20 minutes window a day to warm up and do some mobility exercises, especially for the neck/back/hamstrings since you are a HC therefore dealing with stress and always on chair doing fb stuff.
Have specific playlists for your mood of the day while doing the lift and mobility exercises; for example somedays you wanna hear some heavy metal, other days some gangsta sh**t, idk your musical taste so dont judge me haha
It helped me last year as first time HC AND first time gym manager with 26 yrs old and sometimes the mind 20 yo lol
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Post by carookie on May 9, 2019 16:07:47 GMT -6
Eat right, and eat often (eating is healthy so dont br afraid of calories).
Lift weights when the kids do if you can, or hit em up during your prep period (good for block schedule).
Coach your butt off. I will on average drop 15 pounds during the season- if you are coaching and working hard you will burn calories.
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Post by 60zgo on May 9, 2019 18:21:55 GMT -6
Alright! Let’s hear it what’s your go to. I’m 35 now and a former player but man, weight training is great but it’s hard for my beat up body (former college player) to do that more than twice a week. I modeled my plan after Coach Vogt (google it) and it helped me a lot but like I said, my body has some wear and tear. I got on a Yoga kick over summer and it did wonders for me mentally and physically. I’m still in pretty good shape, but being first year Head Coach it’s tough to be consistent and I’ve put on a few. Anyways, let’s hear it. What do you do? What works for you? What doesn’t? 43. Calisthenics has been great for me. Bench/Squat/Dead etc was starting to take a toll.
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Post by coachdubyah on May 9, 2019 18:38:35 GMT -6
Alright! Let’s hear it what’s your go to. I’m 35 now and a former player but man, weight training is great but it’s hard for my beat up body (former college player) to do that more than twice a week. I modeled my plan after Coach Vogt (google it) and it helped me a lot but like I said, my body has some wear and tear. I got on a Yoga kick over summer and it did wonders for me mentally and physically. I’m still in pretty good shape, but being first year Head Coach it’s tough to be consistent and I’ve put on a few. Anyways, let’s hear it. What do you do? What works for you? What doesn’t? 43. Calisthenics has been great for me. Bench/Squat/Dead etc was starting to take a toll. That’s exactly my point. I mean it’s all good but, some days I get home and I’m beat from coaching and working out.
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Post by Defcord on May 9, 2019 19:57:15 GMT -6
This is my routine.
I do 100 reps with 30 lb dumbbells in the morning. 20 curls, overhead press, 20 upright rows, 20 triceps extensions , 20 shrugs.
I do a 3 minute plank at lunch
I do 100 push-ups.
Walk at least 5 miles. If I don’t get it daily movement , then I will go on a walk before dinner.
And I eat low carb diet. Some times keto sometimes just low carb.
I had been lifting heavy but I can’t keep myself motivated during season.
This has been good to me. Been doing it for 18 months. I was better when I was lifting but even without it I feel pretty good. I was around 220 for a while but been right at or under 180 for over a year now.
Oh I also haven’t drank since 2017...helps a ton to stay on track but miss out on some of the laughs.
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Post by realdawg on May 10, 2019 3:38:58 GMT -6
Maximize your time by supersetting 3 lifts or so. Get more done in the same amount of time and get your heart rate up some. Like you said earlier two days is about when you can handle. Same here. So 2 days hit the majors you wanna hit....bench, squat, cleans, shoulder press, whatever.... then get a 3rd day in by doing biceps and triceps... even if you are sore, you can probably handle a day of curls, tricep extensions and abs..... Pick one of the weekend days and get 45 minutes or so of cardio in.
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Post by The Lunch Pail on May 10, 2019 3:58:07 GMT -6
Alright! Let’s hear it what’s your go to. I’m 35 now and a former player but man, weight training is great but it’s hard for my beat up body (former college player) to do that more than twice a week. I modeled my plan after Coach Vogt (google it) and it helped me a lot but like I said, my body has some wear and tear. I got on a Yoga kick over summer and it did wonders for me mentally and physically. I’m still in pretty good shape, but being first year Head Coach it’s tough to be consistent and I’ve put on a few. Anyways, let’s hear it. What do you do? What works for you? What doesn’t? I’ve lost 70 lbs over the last 10 months,so hopefully I can be of some help here. To be honest, I never really lifted much at all. I’m better about it now, but the weight room was never the driving force behind my weight loss. What I did do however, was I walked at LEAST 5-10k steps a day for five months. Which really isn’t that difficult IMO, especially if you’re coaching. I would walk my old gravel road about 8 miles into the next county, then turn around and come back home while I watch the sun rise over the hills. If I didn’t practice, I would also do it at night and make it just in time to see the sun set. Walking is a fantastic stress reliever and much less difficult for me than running (I have shin splints out the a$$). I also counted calories. This is BIG. I think most of us as coaches can break the 5k steps just from coaching in general. But it doesnt do much if you stop at McDonalds and shove 3 McDouble’s in your face right after. I never realized how much I was eating until I counted calories. I could still go to McDonald’s after practice and have one McDouble, but I had a very black/white outline of what I am allowed to eat and not allowed to eat. But at the same time, this is why calorie counting is my FAVORITE method of dieting. You can still eat all the crap you’ve always wanted, but you eat it with the right proportions in mind instead of just gorging yourself. I cannot, CANNOT, emphasize the MyFitnessPal app enough. That’s where I tracked my steps, counted calories, and entered my meals. It literally never took longer than 30 sec to use. I set mine to where I’d lose 1.5 pounds per week, which equated to about 1,820 calories based on my height/weight/age.
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Post by IronmanFootball on May 10, 2019 4:55:41 GMT -6
yoga, lift, drink light beer
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Post by newhope on May 10, 2019 5:53:49 GMT -6
Alright! Let’s hear it what’s your go to. I’m 35 now and a former player but man, weight training is great but it’s hard for my beat up body (former college player) to do that more than twice a week. I modeled my plan after Coach Vogt (google it) and it helped me a lot but like I said, my body has some wear and tear. I got on a Yoga kick over summer and it did wonders for me mentally and physically. I’m still in pretty good shape, but being first year Head Coach it’s tough to be consistent and I’ve put on a few. Anyways, let’s hear it. What do you do? What works for you? What doesn’t? I'm 68. I make sure I'm still breathing.
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Post by blb on May 10, 2019 5:56:47 GMT -6
Walk 30 minutes a day (before school, lunch hour, prep period)
Do whatever else you enjoy (lift, basketball, golf, etc.)
Don't eat fast food-do eat healthy and watch portions (one full plate per meal, no seconds)
Bread including pizza can really put on the pounds
Fruits and veggies are your friends (lunch, snacks)
Limit your beer intake - lot of empty calories and carbs, plus may reduce your inhibitions and you may eat more (junk)
It gets harder as you get older - start now!
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Post by blb on May 10, 2019 6:06:43 GMT -6
I'm 68. I make sure I'm still breathing.
Every morning I check the obituaries to see if I need to shave or not.
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coachjax90
Freshmen Member
Spring ball/offseason learning time
Posts: 70
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Post by coachjax90 on May 10, 2019 6:54:50 GMT -6
I started following the Jocko Willink's advice of getting up earlier. I do 4:25 am Monday-Friday. I follow the 1x20 program and do 2-3 days a week. Takes half an hour. Then I try and get 2-3 days of cardio and walking. I have always believed that being fit is like 90% diet and 10% exercise. The early mornings are rough at first but once you adapt you start to feel good and accomplished plus everything is done before you start your day. Hardest thing for me is waiting to workout after school and practices.
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Post by coachwoodall on May 10, 2019 7:20:17 GMT -6
50, not a HC, not a runner
I lift heavy 3x per week @ 0500 - MON Squat/pull ups, WED Clean/Presses, FRI Bench/Dead lift
I fast 1 day/week, on non lifting days... Thurs has been my go to day. I eat supper Wednesday, then don't eat again until supper Thursday. In season with Thur JV games sometimes I fast until Friday breakfast after my workout. I recently been tinkering with adding Tuesday. Otherwise I eat what I want, for the most part. I watch bread/carbs.
Diet- I haven't had a soda in years, occasionally I might have a sweet tea (it's just a Southern thing...) I had a candy bar for teacher appreciation week, that the first time I've had candy/sweets since Christmas. I try to eliminate all sugar, except for the occasional dessert on holidays.
Vices are potato chips and beer.... I could do better on those.
Next thing I am going to add to my routine is walking more. I move around a good bit, but I need something more to tax the system, I'm thinking of rucking.
Not that I'm in world class shape, but I can do what I need to do.
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Post by MICoach on May 10, 2019 9:18:02 GMT -6
Obligatory "Not a HC but..."
I'm awful at this. Basically I spend the rest of the year trying to be very regimented in my exercise because I know it's going to get ignored during season.
I try to be good with my diet at least but a lot of times that isn't great during the season either because we'll get beers after the game Friday night, which inevitably also leads to chicken wings...
I'm finally coaching and teaching at the same school so my goal next year is to work out before school at least 2-3 times per week, we'll see how it goes.
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Post by newt21 on May 10, 2019 9:32:25 GMT -6
Round is a shape too guys
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Post by pvogel on May 10, 2019 10:01:34 GMT -6
43. Calisthenics has been great for me. Bench/Squat/Dead etc was starting to take a toll. That’s exactly my point. I mean it’s all good but, some days I get home and I’m beat from coaching and working out. Try starting in the morning. I started in the morning a couple years ago because it made my commute 15 mins instead of 30+. Got there earlier, worked out, sometimes ran on the field and watched the sunrise. I found a couple things: 1. I was more regular and it was easier to get into a routine. Just did it everyday because I had to. 2. I felt great during the day. 3. I was still beat from coaching. You always will be if you're doing it right. But now I didn't have an excuse like being tired, having chores or whatever keeping me from working out.
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Post by pvogel on May 10, 2019 10:07:07 GMT -6
So many good points.
- Carbs and Sugars are killer. I used to not eat really any but my fiance is a carb monster and so that has changed recently. We are in the middle of a 2 week challenge without carbs though. It is opening her eyes and she has slowly been changing preference since we've been together so that makes it easier. Point is - what are the people around you eating as well? - Liquid Calories. Beer is huge. Its my kryptonite though. I love it. Especially the heavy craft hippie snob beers. I went from 212 to 198 in the first week of that challenge. And I am sure Beer is a major reason. But sodas and gatorades are also terrible. And condiments - do you really need em? And what do you need? Get rid of ketchup (its trash anyways - mustard is for real men and has 0 calories).
I need more cardio but its so damn cold here for 5 months that I have stopped doing that and lift more instead.
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Post by realdawg on May 10, 2019 10:25:02 GMT -6
I also agree with the lift early contingent. Up until this year I got up at 5. Lifted from 6-7. Made it very regular. Nothing ever got in the way that early. However this year my daughter started going to our middle school. So she rides to school with me so now I have to try to get it in during my prep period or study hall. Something always gets in the way.
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Post by veerwego on May 10, 2019 10:36:30 GMT -6
So a few years ago I, prior to being a HC, I got up to 296. The ESOL teacher was using my room with about 6 kids from all over the world during one of my plannings and I couldn't think in here, so I started going to walk around the upper level of the gym for 30-40 minutes everyday. I also went pretty hard core keto for about 6 months. When I dropped some pounds I started lifting and kept eating pretty good. I gave up beer for about 5 months at one point and almost completely stopped desserts, fast food, and chips. Good thing I like scotch, but BLB is right, you drink and you will eat junk. I would keep mixed nuts on hand for those types of situations.
Anyway, I ended up taking year off from football and had lots of time the next spring and summer. Would lift about 5 days week and also do cardio. Got about 20 strokes better at golf (I'm still not very good). Got down to 224. Hung around the 230s for a good while. My weight fluctuates a pretty good bit, don't know if that is normal for you guys.
My lifting was fronts squats into push press, hang cleans, and snatch (real light weight on those) superset each with an ab or lower back lift. Read something about the olympic lifts being the best ones to help you lose weight and it worked for me. Could do that with my warm up in about 40-45 min (during a planning). Got to a point where I wasn't losing weight, but could see my body changing. Then the other day or two, I would super set the regular stuff, bench/military press, incline, pulldowns, curls/tricep ext. Would stretch and warm up about 10/15 min everyday. Best thing I did. Made me feel great and really helped with golf I think. Also, started running some sprints and doing quick foot ladder.
So I coached b-ball the year I didn't coach football and started sliding. Then, I got the Head job and over the last 14-15 months I had gotten back up to the high 270s. Just started back this week. Walking in the gym and on the track during planning and eating low carb. I will eat once a day at dinner time and have some mixed nuts for a snack during the day. Dropped 10 lbs since Monday. Biggest thing for me is making it a priority. I will go walk at this time each day, no matter what. There is always something to do, especially with spring practice going on. Figure I'll keep walking the next few weeks and start lifting again about time school ends.
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Post by blb on May 10, 2019 11:01:22 GMT -6
I gave up beer for Lent this year and lost 15 pounds in six weeks.
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Post by IronmanFootball on May 10, 2019 11:05:17 GMT -6
As coaches we have to create practice schedules and meeting schedules that allow guys to have a life. Sat AM if you're gonna meet do it really early so I can lift after or at say 930. Then I can get up and workout before. If practice starts at 3:15 we should be off the field and inside by 5:15. Dragging chit on til 7pm sucks.
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Post by fasterthanthefly on May 10, 2019 11:08:23 GMT -6
I just turned 50 so I had a goal to get in great shape before that number hit. The past couple years I have...
1. Almost completely cut out soda/pop/pepsi was my go-to. I only drink it in a restaurant at times, never at home. Used to go through a lot of it. Mostly drink Michelob Ultra or another light beer.
2. I try to limit carbs in the morning and afternoon. Only eggs for breakfast, a little creamer in my coffee. Cottage cheese and tuna at lunch or chicken with water. In the evenings I eat what I want, pizza, pasta, ice cream, etc but still limit carbs where I can and push away from the table. I don't diet, I just follow this plan and it's worked for me.
3. In-season I get up early, 4:50, and hit the gym for an hour, 3 days on, one day off. I hate cardio so I do HIIT principle lifting 3-4 days per week with super-sets on a push/pull/legs split. 3 on/1 off. I don't HIIT on leg days. I have challenged myself to squat and squat heavy. My goal was to squat 405 before 50 and I got it. At 185 I feel pretty good about that weight and won't go above 4 plates when I push it. I don't bench...shoulder issues.
4. In the spring/summer I hit the gym after school. I don't lift at my school. I go to a gym to get away, turn on the tunes, and be in my own place...it's therapeutic for me. Besides, I think lifting at school when you are supposed to be supervising could become a liability issue.
There is not one thing that works for everyone. Like others have said...limit carbs and sugar and have the discipline to get in the gym and push away from the table. I had a coach on my staff that was pushing close to 425 and he asked me to help him lose weight. I told him I'd give up ice cream for a year while we worked on it...I LOVE ICE CREAM!!! He got down below 3 bills and felt great, he's 6'6. Find someone to help you, keep you accountable!
FTTF
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Post by CoachM58 on May 10, 2019 11:45:04 GMT -6
I stop eating.
Not because I want too, because I don't have time.
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Post by chi5hi on May 10, 2019 21:23:56 GMT -6
Each day I walk 4 laps and then walk the bleacher steps.
Can't run anymore...I'm 70 yo.
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byuwolverine
Junior Member
Life is a game of inches --- Add them up in any aspect and there is your outcome.
Posts: 285
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Post by byuwolverine on May 12, 2019 22:57:22 GMT -6
I just turned 30. One thing I do is workout when the kids are lifting. I am running the weight room, and when everything is going good, I may jump in and work on an exercise with a group. It is a good motivator for them!
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Post by coachcb on May 13, 2019 8:43:41 GMT -6
In season, I lift twice per week, in the mornings. The workouts are short and sweet (a Wendler twice per week variation) and I push it if I'm feeling good. If not, I just hit my prescribed reps and get out. After practice, dinner and grading, I go for a 30-60 minute long walk, listen to music and unwind from the day. I'm afforded that luxury because I'm single. When I was married, I'd beat everyone out of bed and get some cardio in.
I keep track of my food choices and calorie intake using a phone app year round. I aim to eat maintenance calories but that rarely happens during a sport season as I'm on the go continually. If I don't track my food choices/calories, I tend to eat like crap, especially during a sport season. It's a whole lot easier to grab a burger from concessions before a game than it is to pack a decent dinner..
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Post by coachfrigo on May 13, 2019 16:02:42 GMT -6
I don't quite take HGH, since it's very expensive, but I take peptides. Keeps my knees healthy (but have to stop when I do boxing matches, for obvious reasons [they're banned by WADA]).
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Post by jamesskeeler on May 14, 2019 9:40:27 GMT -6
During the season I follow very minimalist programs. Im big into kettlebells. So i usually do something like EMOMs of KB swings or snatches for 20-30min or i will do a lot get ups, i find the get ups great b/c you can maintain some upper body strength while enhancing your mobility...
Kettlebells are great b/c they dont take up space. I have a set in my trunk and set under my bed...
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Post by Defcord on May 14, 2019 10:43:39 GMT -6
I don't quite take HGH, since it's very expensive, but I take peptides. Keeps my knees healthy (but have to stop when I do boxing matches, for obvious reasons [they're banned by WADA]). What the heck are peptides?
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