Session 2: Getting back to it
It was our second team workout, but after a long holiday break our focus was getting back to the basics.
Seven of our boys showed up on a Monday evening, ready to put in some work. As anticipated, most had not done any workouts over the break or not consistently. It being only our second time in the gym made it an easy choice to stick to fundamentals.
Space was even more limited than the last workout, so the boys did a short warmup along the side with some jogging and dynamic stretching. Then, they got into a circle for their team stretches.
After we got into the weight room, I decided to mix things up and focus on stations instead of a circuit like last time. We had three stations with two exercises each. We split into three groups, leaving one with an extra member.
The Workout
Station 1: Single-leg split squat + side lunge
Station 2: Pushups + assisted pullups/chin-ups
Station 3: Single-leg deadlift + lunge with torso twist (with medicine ball)
Details
We did three sets at each station before rotating for about 45 seconds for each set. I would call out the halfway point for those doing the split squat to switch legs. There would be a 45-second rest before moving on to the next set.
The format was a bit more chaotic than last time, and more challenging to monitor the entire group, but they managed to put the work in and did a great job. I will probably use a different format in the future, as it was a bit harder for the boys to focus.
Notes
Speaking of focus, although the boys were getting quite goofy, I am okay with that. They got their workout in and stayed safe. I would rather have them have fun and enjoy their time than get militant about them staying focused. After all, this is just the beginning of their strength training experience, and in addition to learning proper form and setting good habits, learning to enjoy the process is just as important.
We used a set of resistance bands (#ad) to help make their pull-ups easier. The linked product is precisely the set that we used and is very helpful to make it easier to exercise with proper form. I had the boys slide one knee into up to three bands for greater tension to assist them as they pulled their chins above the bar.
Next up
Next week, we will work on squats, focusing on proper form. We only have an organized workout once a week, so spending that time on instruction and repetitions will be beneficial. There is a lot to learn, so we will pace ourselves and have fun learning the skills they need.