Here's a thread to answer a question I get on a regular basis. Especially from 🏈 coaches.

How many sets and reps do you do in an X-Factor workout?

This will drive 🏈 coaches nuts...

There's lots of standing around in an X-Factor workout. In order to have high outputs, you can't be focused on the tempo.

I tell people that 80% of my athletes are standing around resting, watching, and waiting to do the next rep.
This goes against everything we've been taught as teachers and coaches.

Keep them busy!

Constant activity allows us to control behavior!

You can't rock the boat when you are busy rowing!

Hard work!


But, John Wooden said "Never mistake activity for achievement."
So, let's say you have 60 kids and five coaches.

5 groups of 12.

Maybe one group doing wickets, seven times through at top speed, let that be your timer. When that's done, everyone rotates.
Another group doing something bouncy, one guy at a time. Group 3 doing med ball throws. Group 4 pushing a sled. Group 5 doing agility. Be creative! Keep it fresh!

How many reps?

Each coach (and athlete!) must allow for enough time to recover to get a max output on next rep.
The number of reps can't be determined. It's all based on the intensity of the exercise and the amount of recovery needed to repeat it.

💥 Extreme results never come from moderate exercise done in a constant state of fatigue. Outputs must be high!
Tired is the enemy, not the goal.

It's going to be hard for 🏈 coaches who grew up learning the opposite.

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