Dr. Squat - Dr. Fred Hatfield

Here's a workout I did with one of my clients, a 275 pound 22yr old semi pro DT, on Friday. You can see in this workout, auxillary exercises were all single leg exercises . . .I like programing in some sort of unilateral lower stuff each workout.

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1) Clean & Throw (4x2) – Just like it sounds . . .you do a power clean, and you throw the barbell for distance from the racked position (barbell on the shoulders). For the throw, it is very similar to a push press, where you bend the knees and most of the explosion/power comes from the lower body, but, unlike a push press, the throw is more forward than overhead. We used a 20 yard area; so you clean & throw, then sprint after the barbell and stop it, and then clean & throw again.

2) Truck Tire drag (4x 40 yds) - The first 20 yds is a backwards pull and the last 20 yds is a forwards pull holding the grips above the head. We used progressively heavier loads by adding car tires and plates on to the truck tire.

3) Standing Abductor/Adductor (2x10 band resisted) – This is a great stabilization exercise. You tie a band to the power rack and loop it around your ankle. As you are doing the abductor/adductor movements (sweeping lateral leg kicks) the leg that remains on the ground is working very hard to stabilize and balance the body.

4) Dip (4x3) – Most workouts that I see that incorporate dips use them as an auxiliary exercise. However, I really believe they can be a core upper body press exercise. Mike did 4 sets of 3 reps, which is really impressive because he could not even do one controlled negative when he started with me 4 months ago. Mike got good depth on each rep; his chin just above the dip bar on the eccentric and fully locked out on the top.

5) Single Leg Single Arm DB rows (3x5) – I had Mike do bent over DB rows on standing on one foot. Mike had his DB and ground based foot on the same side for this exercise. One must remember, 95% of the time of any given football play, the players are on one foot. I like incorporating single leg exercises so the athlete learns both balance and how to be powerful standing on one foot.

6) Hay Baler - (2x10) We used a 15 pound gel filled med ball. Good 3D core strength exercise.

Aaron Beineke,Defensive Coordinator/LB & Inverts Coach/S&C Coordinator
Northeast Knights - http://www.neknightsfootball.com/
"Hardest working coach in semi pro football"
aaronbeineke@hotmail.com