Explanation of my Marist Workout

By Vinny Fuschetto

Warm-up and Stretch (done before every workout)

• Warm up Run 3 min- Warming up helps reduce your risk of injury and the aches and pains that come with exercise. The physiological reason to warm up is to assist your circulatory system in pumping oxygen-rich blood to your working muscles.

• DYNAMIC STRETCH SERIES - 10 yards each• 1 REVERSE LUNGES- Stretch your hamstring and lower back• 2 FORWARD LUNGES- Stretch your hamstring • 3 GOOD MORNINGS- Stretch your hamstrings• 4 SQUAT and STRETCH- Put you in the squat position to help your

flexibility when squatting• 5 1LEG FLOOR TOUCHES- Stretch your quad and hamstring• 6 IN-PLACE INCHWORM-Gets your whole body moving and sweating• 7 SMALL ARM CIRCLES- Gets your arms moving and blood flowing • 8 LARGE ARM CIRCLES- Gets your arms moving and blood flowing.

Day 1 Lift• FRONT SQUAT (any grip) 4x8• Squats are the most common exercise for building the quadriceps and other large

thigh muscles like your hamstring your gluts, it also helps build calf muscles and helps with your explosion. Squatting is an exercise that helps football players with there tackling ability and helps them with good muscle memory on how to tackle and explode threw the ball carrier.

• Standing MILITARY PRESS (barbell)4x8• The military press targets the deltoid muscles in the shoulders as well as the triceps.

Additionally, it works the core and legs, which the lifter uses to help stabilize the weight. This is another workout that helps with your arm explosion and helps football players with there blocking.

• DB UPRIGHT ROWS 4x12• Db upright rows workout your traps, biceps and shoulders, this workout is used to

strengthen these muscles to prevent against injury and help build muscle. • Standing CURL & PRESS 4x10• This exercise targets your bicep muscles and your shoulder muscles. Always keep

your elbowed tucked in close to your body for most effective workout.• REVERSE W FLY 4x12• Flys workout your pecks and help improve your benching. Flys build your pectoral

muscles which help you in football with blocking and your explosion with your hands.• REVERSE CRUNCHES x50• Crunches build your abes and help with your mid core strength. Your mid core is the

most important part of your body for balance, stability and durability.

Run 1• 3x right 5 CONE ZIGZAG• forward/backpedal through the course• 3x left 5 CONE ZIGZAG• forward/backpedal through the course• This drill helps with your change of direction going forward and backwards. Since im going to be playing corner back I

need to change directions quickly. I need to react to the ball faster then the wide receiver does. Im working on the mobility of my joints and mid section and how quickly I can get my whole body to change direction. This is a drill that helps all skilled position players with there quickness.

• 6x Pro agility• start at center line facing forward• sprint right to 5yd line (hand touch)• sprint left to 10yd line (hand touch)• sprint right back to center finish• This drill is used in every persons summer workout because it as well helps with your quickness, explosion, change of

direction, and speed. This drill workouts your hamstrings and quads, it shows how strong and explosive your leg muscles are. You also have to change direction in your mid section as well, so you can twist and explode to the finish line.

•• CONDITIONING• 8x 220's (1/2 lap on a standard track)• males: less than 38sec• rest: walk 220 back to start• Conditioning is a key part to every athletes workouts. In football you really need cardio vascular fitness, it helps with your

lungs and heart getting used to taking deep breathes in and out without having trouble. These short runs help get your body used to taking nice and easy breathes so when your in the game you can breathe easily. Your lungs and heart are what’s really getting worked out in this part of your exercise. Its helping them build endurance for long strenuous game. The rest part of your workout is vital because it helps you get used to slowing down your heart rate quickly. The more conditioning you do the bigger the left side of your heart will be so it can hold and pump more blood throughout the body.

Post Workout Stretch

• CHILDS POSE 2x15sec

• UP-DOG 2x15sec

• TRICEP STRETCH 2x15sec ea

• UPPERBACK 2x15sec

• HAMSTRING 2x15sec

• CHEST-BICEP 2x15sec ea