I am a big believer in squatting heavy 2x a week. For us our lower body days are Mondays and Thursdays. I like to have some variation in our auxiliary lifts between these two days. We have done a lot of lunges and Bulgarian split squats (1 leg split squat). I was watching an old video of a D1 strength coach and he began talking about what he called “the lunge clock”. We often train in a very linear, straight ahead fashion but football is anything but that.
The lunge clock is easy to understand but works the players’ hips and groin in ways they’re not used to in the weight room.
The athlete starts with bar on back (or with Dumbbells)
imagine standing in the middle of a clock. They are going to step to every position on the clock.
We go right foot first, 12 o clock
1 o clock, 2,3,4,5,6
then the left leg will work around the clock the other direction
12 o clock, 11,10,9,8,7,6
in total it is 7 reps on each leg, but they are working at all the different angles going around the clock. We typically do 4 rounds of this as an auxiliary to our squat one day per week.
The day after our first use my kids loved it, they were sore in places (side of their glutes and groin) they didn’t know they had. I don’t make my kids do anything I don’t do personally, so I have been using it and I love it. It doesn’t take a ton of weight to feel a great deal of stress and you can also feel your core working to stabilize you as you step around the clock.
here is a video clip of one of my QB’s doing the Lunge Clock yesterday