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The Super 25 Way: No. 9 Colerain maintains power

Circuit training keeps the Cardinals strong

Though Colerain (Cincinnati, Ohio) football coach Tom Bolden describes his team’s weight room as average, what goes on inside is anything but.  
 
The facility, housed in a beat up automotive shop, is like a “chaotic but controlled second home” according to offensive lineman Dylan Wiesman.
 
“Our lifting sessions are almost on the brink of going too far, but we always know what we’re doing,” Wiesman says.
 
You don’t have to watch Colerain players lift to understand their extreme power. The evidence is in the team’s locker room, which is built with additional beams to support the deadlift area above. Thanks in part to its feverish training, Colerain is 9-0.
 
CARDINALS TRAINING
Players use circuit training three times a week to maintain strength throughout the season. And the team lifts after practice.
 
Monday weight sessions are divided. The offense targets the upper body with cleans, upper-auxiliary lifts and the bench press. The defense hits lower body, performing squats, lower-body auxiliaries and deadlifts.
 
Tuesday lifts are similar, except the offense switches to lower-body training and the defense targets upper-body training.  
 
Saturday combines Monday and Tuesday lifts for a full-body circuit and finishes with 30 minutes of running on the field.
 
Supersetting is core to the weight program, and the team lifts as fast as possible for five minutes at each station.
 
The purpose of this nonstop movement is to simulate an average six-second play. And to further mimic the four quarters of a game, players perform exercises with a 45-pound plate.
 
On tap: a behind the neck press followed by a curl and press; then, they’ll jump to the ground and perform sit-ups while holding the plate. The session continues with players bench pressing the plate followed by pushups with the plate under the body. When Bolden blows his whistle, players snap into a football position. That’s round one.
 
After three more rounds, Wiesman says the intensity rate is a 12 on a scale of 10. He adds each session is the team’s bread and butter. Beyond physically taxing, the mental demands involved help during the fourth quarter.
 
“You’re tired, worn out and just want to go home,” Wiesman says. “But, you know [the burnout session] will benefit later, like when you don’t feel you have enough energy for a play and you just push through.”
 
CARDINALS STAPLE

Power lifts like the squat are a major component of the Cardinals’ program. Between big lifts, players will perform a complementing exercise such as the Snap Jump, used in conjunction with the squat.
 
The exercise builds explosiveness in the core, hips and legs. The move requires two dumbbells; Bolden says stronger players use 30 to 35-pound weights, but most hold 15 to 20 pound dumbbells.
 
Snap Jump
·      Holding dumbbells in each hand
·      Assume kneeling position
·      Snap in one motion to football position
 
Form tip: Keep back upright and straight in
Reps: Perform 10 reps
 
 

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The Super 25 Way: No. 9 Colerain maintains power
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