Gridiron Domination Manual2

GRIDIRON DOMINATION WORKBOOK www.footballstrengthprogram.com

Copyright 2012 Grow Stronger Productions Inc. All Rights Reserved. Reserved. No part of this book may be reproduced reproduced or transmitted in any form by any means graphic, electronic, or mechanical without permission in writing from the publisher. publisher. The techniques, ideas, and suggestions in this document are not intended as a substitute for proper medical advice. Consult your physician or health care professional before performing any new exercise or exercise technique particularly if you have any chronic or recurring conditions. Any application of the techniques, ideas, and suggestions suggestions in this document is at the reader’s sole discretion and risk. The author’s and publisher of this document make no warranty of any kind in regard to the content in this document, including, but not limited to, any implied warranties of merchantability, merchantability, or fitness for any particular purpose. The author’s and publisher of this document are not liable or responsible to any person or entity for any errors contained in this document, or for any special, incidental, or consequential damage caused or alleged to be caused directly or indirectly by the information contained in this document

Grow Stronger Productions 2012. All Rights Reserved. www.footballstrengthprogram.com

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Table of Contents • Principles of Gridiron Domination - 5 • Week by Week Overview - 13 • Assessment - 17 • 24 Hour Schedule - 20 • The Program - 24 • Speed Sessions - 50 • Gridiron Nutrition - 55 • Meal Plans - 58 • Bonus - Work Capacity Conditioning - 70


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4

Principles of Gridiron Domination


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1) All athletes must perform Max Effort Upper and Lower Exercises weekly. This means that exercises like the Dead Lift, Squats and Bench Press must be heavy enough that it can only be lifted a maximum of 3-5 times. 2) All athletes must perform "Superior-Speed" training every week in the phases prescribed. This means that building Absolute Strength is only one part of the equation. Athletes must be able to transfer their newly built strength into explosive POWER. To do this, athletes must use exercises like Box Jumps, Sprint drills, Bounding and Vertical Jumping. 3) All athletes must perform Corrective Stretching every day. Being big, strong and powerful is not worth your weight in beans if you are tight and slow. Most high school and college football players spend most of their days seated in a classroom or on a couch. This leads to chronically tight hip flexors, glutes and pec minor. We use a simple 3-step formula that eliminates the most common causes of immobility. This also includes the dynamic warmup as well. 4) All athletes must perform Body Building techniques to build MASS. I'm sure you've heard the saying "Athletes should not train like bodybuilders." Well, I completely disagree. We all know that bodybuilders are the most massive of all athletes, although they are tight and slow. But if done properly, the techniques used by these mass monsters can be quite productive for young, skinny athletes. The truth is "You can't flex bone!" If you are skinny or weak and lack real muscle mass you MUST use some form of bodybuilding in your program. We are not looking to train muscles here still training movements but will rather use the bodybuilding parameters to build armor for the football player. 5) All athletes must condition using "Work Capacity" or GPP circuits. Like I mentioned earlier, football is an anaerobic sport. Conditioning for these athletes must emulate the type of energy demands that will be placed on them during a game-like situation. Short-Hard bursts of energy followed by a rest interval. If you still have your athletes running miles and training like a marathoner, then you'll get what your asking for.


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Periodization The most popular form of periodization is the western linear approach to Periodization. Basically, there are phases of training periods divided throughout an annual plan. It may look something like this – Hypertrophy, Strength, Power and Transition phases. These phases are broken down into subphases and macro or micro cycles. Reps, sets, exercises and percentages are varied to help an athlete reach a peak level of performance at a particular time. Although this system seems logical at first there are a few, HUGE drawbacks. First, when you move from one phase to another in linear periodization you leave behind the strength quality that had been developed during the previous phase. For example if you have just spent the last 5 weeks developing maximal strength with athletes and it is now time to move into a power / speed phase... with the traditional western linear form of periodization we will be spending the next 5 weeks on Power while leaving behind the maximal strength method. What happens to our maximal strength you ask? It’s capacity decreases. Our athletes will get faster and more explosive but they will lose a huge chunk of the hard earned strength that was amassed in the prior phase. Here we will introduce you to a system that trains ALL strength qualities at the same time. This includes Hypertrophy (bodybuilding), Strength, Speed and Power all in the same program at the same time! We will also show you how to implement this program to receive the greatest results in the minimum time. The next big problem with linear periodization is that it is based on percentages. So for example in the first phase you may be training with 65% of your one rep max on the bench press and in the second phase it may be 90%. Our first question is “how accurate can these percentages be?” And what about these so-called “maxes”? Let’s say Joey Guns can bench press 300lbs and suppose he’s training with 75% – 225lbs. Yet, when he comes to our gym and is matched with other athletes, he gets super pumped up and presses 355lbs! So now what? In all probability his training with 225 for the past 8 weeks was a complete waste of time With our system athletes will always be training very close to their one rep max. Every week we perform ALL OUT maximal effort exercises, not puny percentages based on a number that was established during last months test day, which also happened to be the same day that Joey Guns’ girlfriend dumped him. Also, according to Vladimir Zatsiorsky in the text, Science and Practice of Strength Training, long breaks (from working at


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percentages close to your 1RM) can ruin physical fitness. Vladimir asks, "If a mountaineer wants to climb to the summit, will he climb halfway up then back down to go back up again?" These long breaks are detrimental because motor abilities are built and retained at different rates, which are fairly specific to each individual. Some may be lost very quickly while others will be held.

Finally, what about your multi-sport athlete? According to Dr. Greg Shepherd of Bigger, Faster, Stronger a periodization program done halfway properly can drive a coach nuts with its complexities. You’ve got 12 kids going out for basketball after the football season is over. Half of them will continue with a spring sport. The rest will join your lifting program with the other 24 kids that have been doing it for the last 8 weeks. In the summer you get 9 new kids come out for the football team and have to fit them into the lifting program with the other who have been lifting all spring. If this sounds like a nightmare to you, your right – it is! Imagine a system that allows your athletes to transition from sport to sport and from in season to off seasons with incredible ease. Imagine your athletes could continually progress all year long and reach their fullest potential. Well that is exactly what I am going to show you how to do.

Conjugated Periodization Conjugate periodization is a system of periodization where several abilities are coupled together throughout the training. (Strength, Hypertrophy, Power, Speed, etc.) Depending on the time of the training year, certain abilities are emphasized unilaterally over others. For example, in the very early off-season the majority of a football players focus should be on The Auxiliary Muscle building Method (or BodyBuilding Method), this will allow for increased muscle mass where much has been lost during the season. At the same time The Power Lifting (or Max Effort) Method is being used, but to a lesser degree. While Superior Speed (or Dynamic Method) is only used sparingly. The closer we get to the season the more we begin to emphasize The Superior Speed Method and Power Lifting while minimizing the use of The Muscle Building Method. This is not to say that we completely disregard bodybuilding during this phase (it’s what got us here!) but only that we emphasize speed instead of bodybuilding. Basically, this training should be multifaceted and include specific stimuli to produce the strength fitn ess required for the given sport based upon the athlete’s level of sports mastery. Therefore, the conjugate method of training maintains


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the advantages of the cumulative results of training as well as the accentuation of the specific training effect of the loading of a given training objective. This results in a higher level of work capacity and training fitness for the athlete. Also, this form of periodization allows for high motivation and intensity, low chance for plateaus, positive progress for the multi-sport athlete and ease of implementation. The entire FSS method is centered around three basic methods to strength development: • The Power & Strongman Lifting Method (or Max Effort) • The Auxiliary Muscle Building Method (or Repetitive Effort) • The Superior Speed Method (or Dynamic Effort) Each of these methods is described below along with the means for developing them.

Power Lifting & Strongman With this method you will get Super Strong. When you lift heavy weights your nervous system and endocrine system are forced to adapt. First, the strain on the nervous system causes an increase in inter-muscular and intra-muscular coordination. It is this type of demand that causes your muscles to grow stronger. Also, whenever you strain with a heavy weight your endocrine system responds by increasing the release of anabolic hormones including testosterone and growth hormone. So basically you are causing your body to release its own form of Anabolic Steroids – naturally. The one downside to using this method is that you can't train with weights above 90 percent RM for much longer than three to four weeks before the nervous system begins to become overwhelmed and weaken. When this happens your strength will begin to diminish. The way to overcome this strength barrier is to change the exercises used for the max effort method every three weeks followed by a deload to rest the nervous system. This keeps the body fresh so the method can be used all-year round, in-season and off-season. Also, we have found that athletes enjoy the constant change of max effort exercises as they many become bored after a few weeks. Here’s how you apply this method to your football-training program. First, decide on one main exercise that will be trained with this method for both the upper body and lower body. For football, the best exercises are Bench Press variations, Squat variations and Dead Lift Variations. After the dynamic warm-up and flexibility, proceed to this exercise and begin to warm up with the bar. Taking small weight increases, you begin to work up in weight with sets of 5-6 reps depending on the experience of the lifter. When 5 reps begin to feel heavy, you drop down to 1-3 reps depending on the experience of the lifter. This is when you


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begin to try to “max out” on the exercise. Keep increasing the weight until you've reached your 1 - 3 rep max. Make sure to keep track of what this weight is, because this is what you'll try to beat next week. But if you don’t beat the record, don’t beat yourself up. You will still get the anabolic response associated with lifting heavy and straining.

Auxiliary Muscle Building With this method we train all supplemental or auxiliary exercises meant to support your power lifting exercises. Generally body builders use this method by training each muscle or exercise to its momentary failure (you cant move the weight any longer) with a lighter weight. When you train a muscle to failure the maximal number of motor units are recruited. This system of training is great for the development of muscle mass, which is why it's become so popular among the bodybuilding population. The big drawback with this type of training, if done alone, is that it is done with sub- maximal weights and will fail to build your absolute strength. Just because a muscle is huge, doesn’t mean that it is strong. We have all seen the guy at the gym or have had the kid on our team that LOOKS like a monster but the moment you put a barbell on his back he looks like he’s going to have a seizure. Also, by training to failure on several sets you fatigue your nervous system to such a degree that it takes several days to recover and may hamper your strength gains. We must also remember as athletes we are still training movements not muscles. So it’s not a matter of how big your chest is but what it is doing for you on the field. In order to get the greatest benefit from this method without the drawbacks we will modify it slightly. We will trai n movements (as well as a few “muscles”) in a bodybuilding parameter to ensure time under tension is accumulated to achieve hypertrophy. The bodybuilding method is also known as the Repetition Method. This is because we are often more concerned with the amount of reps that are being performed then the amount of weight being lifted. The rep ranges that we typically use are 6-8, 8-12 and occasionally 12-15.The weight being used needs to allow your athlete to perform the prescribed amount of re ps within the range without being able to exceed it. For example, if your rep range is 6-8 and you choose a weight that your athlete can only perform 4 reps – then its too heavy. If you choose a weight that the athlete can perform 12 reps with – then its too light. Adjust accordingly.


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Superior Speed It is with this method that we take all that hard-earned muscle and turn them into weapons. Building strength is great and it is the foundation of improving all athletic capacity. Also, building size is not only great for knocking your opponents onto their heels the extra size (armor) will help you prevent injuries. But, none of this will get you a college scholarship, championship ring or professional contract if you’re SLOW. We call this method Superior Speed because we use several different modalities to build Strength-Speed and Speed Strength. Basically there are times when we move moderate weight as fast as possible and times when we simply move our bodyweight as fast as possible as in plyometrics. The objective here is to recruit as many muscle fibers as possible in the shortest period of time. This improves an athlete’s ability to run faster, jump higher and change directions on a dime! Because of the enormous carryover of this method into sports performance a great deal of emphasis is put into this method, but it is often used improperly. Please remember that although it would seem that the exercises used in this method alone would make you faster don’t forget that your expression of speed is determined by your foundation of strength. Many coaches make the mistake of over emphasizing this method without first building the proper relative body strength that most young athletes lack. This would be analogous to putting the cart before the horse or putting on your tie before your suit. In the early stages of the program, during the early off season and with younger athletes a lower volume of Superior Speed training is used, but as strength and maturity improve so does the volume and variety of Superior Speed training. In fact we have observed that with younger and weaker athletes by simply improving their relative body strength, their speed improves, without any formal speed training. To implement this in our training we first build a foundation of strength while correcting common muscle imbalances that inhibit the athlete from firing important “speed” muscles. Next we introduce them to proper linear running form. We are usually amazed how many athletes don’t know how to properly run straight and fire the muscles used while running correctly. After we get their “speed” muscles firing properly we are able to use jump training and short firing sprints to help increase their quickness, speed, and explosiveness. Finally, when they can run properly we are able to introduce hip mobility and agility drills.


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Agility can be done by picking a few simple cone or bag drills that emphasize the cuts they will be making on a field. Coaches and players sometimes get confused with using all kinds of different drills. We recommend keeping it simple and allowing the athlete to continue to gain agility by practicing their position. The simplicity of our speed training should not be misunderstood. Our NFL guys greatly benefit each year through each and every phase as it is an ongoing process that can always be progressed.


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Week By Week Overview


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Week by Week Breakdown Phase 1: Week 1-8 Week

Workout

1-3

Nervous System: Strength & Hypertrophy

4

CNS Deload

5-7

8

Nervous System: Strength & Hypertrophy

CNS Deload

Description Building a strong foundation throughout the kinetic chains of the athletes body while producing increased amounts of musculature.

Allowing the nervous system to recover fully.

Building a strong foundation throughout the kinetic chains of the athletes body while producing increased amounts of musculature.



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Week by Week Breakdown Phase 2: Week 9-16 Week

9-11

4

5-7

8

Workout Developmental: Strength, Speed, & Power

CNS Deload

Developmental: Strength, Speed, & Power

CNS Deload

Description Continuing to build strength throughout the kinetic chains while introducing efficiency through rate of force development.


Continuing to build strength throughout the kinetic chains while introducing efficiency through rate of force development.



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Week by Week Breakdown Phase 3: Week 17- 24 Week

17 - 19

20

21 - 23

24

Workout Peak: Speed, Explosiveness, Agility, & Power

CNS Deload

Peak: Speed, Explosiveness, Agility, & Power

CNS Deload

Description Training the athlete properly and efficiently to produce the highest amount of force allowing them to transfer this into competition.


Training the athlete properly and efficiently to produce the highest amount of force allowing them to transfer this into competition.



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Assessment


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Personal Assessment Before you start Gridiron Domination we need to assess yourself as well as your performance from your starting point. This is to ensure that you are consistently progressing and developing you through each phase and into competition. To complete this simply assess yourself in each category 1 week prior to starting the program.

Visual Assessment Before Picture

After Picture


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Performance Assessment Pre - Training

Post - Training

Weight (lbs.)

Bench Press (1 rep max)

Squat (1 rep max)

Vertical Jump (inches)

Broad Jump (ft./ in.)

40 Yard Dash (seconds)

Pro Shuttle (seconds)

3 Cone Drill (seconds)


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24 Hour Schedule


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24 Hour Schedule Sample Time

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Meal 1

Meal 1

Meal 1

Meal 1

Meal 1

Meal 1

Meal 1

Meal 2

Meal 2

Meal 2

Meal 2

Meal 2

Meal 2

Meal 2

Meal 3

Meal 3

Meal 3

Meal 3

Meal 3

Meal 3

Meal 3

3 pm

Train

Speed

Train

Speed

Train

4 pm

Meal 4

Meal 4

Meal 4

Meal 4

Meal 4

Meal 4

Meal 4

Meal 5

Meal 5

Meal 5

Meal 5

Meal 5

Cheat

Meal 5

Meal 6

Meal 6

Meal 6

Meal 6

Meal 6

Meal 6

Meal 6

12 am 1 am 2 am 3 am 4 am 5 am 6 am 7 am 8 am 9 am 10 am 11 am 12 pm 1 pm 2 pm

5 pm 6 pm 7 pm 8 pm 9 pm 10 pm 11 pm


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24 Hour Schedule Time

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

12 am 1 am 2 am 3 am 4 am 5 am 6 am 7 am 8 am 9 am 10 am 11 am 12 pm 1 pm 2 pm 3 pm 4 pm 5 pm 6 pm 7 pm 8 pm 9 pm 10 pm 11 pm


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24 Hour Schedule Time

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

12 am 1 am 2 am 3 am 4 am 5 am 6 am 7 am 8 am 9 am 10 am 11 am 12 pm 1 pm 2 pm 3 pm 4 pm 5 pm 6 pm 7 pm 8 pm 9 pm 10 pm 11 pm


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The Program


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Following the Program It is important to follow the program correctly In order to make sure you are receiving the right stimulus to increase performance of the athlete. Here is a simple guide to make sure you are performing correctly. Step 1: Corrective Stretching (Flexibility) Muscle imbalances are the leading cause of injury in elite athletes. Each athlete must complete the corrective stretches to avoid muscle imbalances before the Dynamic Warm-Up and all training, which is found in the videos. Step 2: Warm-up Make sure the Dynamic Warm-up from the video is performed before every Lifting & Speed Session Step 3: Lifting Key Points • Load - Make sure that you choose a weight that you can not perform more than the number of reps given but can complete the full amount of reps with. • Sets & Reps - The amount of sets and reps is given in each table to show the athlete what they must perform for each movement on each and everyday. • Rest - sets of reps >5 = 2 - 3 minutes rest between sets. Sets of reps <5 = 90 - 120 seconds rest between sets. The exception to this is when the program calls for a superset. • Super Set - When a series of movements has a sub-letter next to them i.e. 2a,2b,2c, these movements will be performed one after the other in order until complete. For instance: Day 1 has 1 arm row, incline bench, bench, and chin-ups, these will be done in order and right after each other. Then when the chin-ups are done the athlete will rest and start back over with rows until all the sets are complete. • Terms - amrap = As Many Reps As Possible, Failure = Perform until you can no longer obtain the exercise (basically same as amrap but used for isometric lifts). 1RM = 1 Rep Max (the absolute strength of the athlete. • Recording - Make sure to write down the weight that you performed the lift with in the table to keep track of progress.

Speed Sessions The key to remember about training speed in this program is that each particular movement trained needs to be performed at 100% intensity. They are not meant to condition condition your athlete. This is why the volume is low because the athletes nervous system is trained and should remain in the Creatine-Phosphate energy system. This means make sure each movement is max effort and rest is ample enough to perform at 100% for the next rep. The speed sessions is not to take over the sport specific drills for each individual position. The movements are basic linear and multi-directional training drills to overall improve the athletes sport specific drills. The objective here is to ensue simplicity when breaking down the common motor patterns recruited of a football player on a field but again not to substitute for the position specific work that must be put in to become a better player at the given position.


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Phase 1: Week 1 Day 1 - Max Effort Upper Set 1

Set 2

Set 3

Set 4

1. Bench

5x

5x

5x

5x

2.a.1 arm row

10x

10x

10x

10x

2.b.Incline DB (Palms In)

10x

10x

10x

10x

2.c.Chin Ups

AMRAP

AMRAP

AMRAP

AMRAP

3. Weighted SitUps

20x

20x

20x

20x

Set 5 5x

20x

Day 2 - Max Effort Lower Set 1

Set 3

Set 4

5x

5x

5x

5x

2.a.Walking Lunges

10x

10x

10x

10x

2.b.RDL

12x

12x

12x

12x

3. Hex DB Holds

Failure

Failure

Failure

1. Back Squat

Set 2

Set 5 5x

Day 3 - Auxiliary Set 1

Set 2

Set 3

Set 4

1.a.Military Press

8x

8x

8x

8x

1.b.Chin Up Variation

10x

10x

10x

10x

2.a.DB Skull Crushers

10x

10x

10x

10x

2.b.Barbell Curls

AMRAP

AMRAP

AMRAP

AMRAP

2.c.Barbell Shrug

15x

15x

15x

15x

3.Russian Twists

10x

10x

10x

10x


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Set 2

Set 3

Set 4

Set 5

3x

3x

3x

3x

3x

10x

10x

10x

10x

10x

10x

10x

10x

10x

10x

2.c.Chin Ups

AMRAP

AMRAP

AMRAP

AMRAP

AMRAP

3. Weighted Sit-Ups

20x

20x

20x

20x

20x

1. Bench 2.a.1 arm row


Set 6 3x


Set 2

Set 3

Set 4

Set 5

1. Back Squat

3x

3x

3x

3x

3x

2.a.Walking Lunges

10x

10x

10x

10x

10x

2.b.RDL

12x

12x

12x

12x

12x

3. Hex DB Holds

Failure

Failure

Failure

Set 6 3x


Set 2

Set 3

Set 4

Set 5

1.a.Military Press

8x

8x

8x

8x

8x


10x

10x

10x

10x

10x


10x

10x

10x

10x

10x

2.b.Barbell Curls

AMRAP

AMRAP

AMRAP

AMRAP

AMRAP

2.c.Barbell Shrug

15x

15x

15x

15x

15x

3.Russian Twists

10x

10x

10x

10x

10x


27


Set 2

Set 3

Set 4

1. Bench

5x

3x

2x

1x

2.a.1 arm row

10x

10x

10x

10x


10x

10x

10x

10x

2.c.Chin Ups

AMRAP

AMRAP

AMRAP

AMRAP

3. Weighted Sit-Ups

20x

20x

20x

20x

Set 5 1RM

20x


Set 3

Set 4

5x

3x

2x

1x

2.a.Walking Lunges

10x

10x

10x

10x

2.b.RDL

12x

12x

12x

12x

3. Hex DB Holds

Failure

Failure

Failure

1. Back Squat

Set 2

Set 5 1RM


Set 2

Set 3

Set 4

1.a.Military Press

6x

6x

6x

6x


10x

10x

10x

10x


10x

10x

10x

10x

2.b.Barbell Curls

AMRAP

AMRAP

AMRAP

AMRAP

2.c.Barbell Shrug

15x

15x

15x

15x

3.Russian Twists

10x

10x

10x

10x


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Phase 1: Week 4 Day 1 - CNS Deload Upper Set 1

Set 2

Set 3

Set 4

1. Bench (50%)

7x

7x

7x

7x

2.a.1 arm row

10x

10x

10x

10x


10x

10x

10x

10x

2.c.Chin Ups

8x

8x

8x

8x

3. Weighted Sit-Ups

20x

20x

20x

20x

Day 2 - CNS Deload Lower Set 1

Set 2

Set 3

Set 4

1. Back Squat (50%)

7x

7x

7x

7x

2.a.Walking Lunges

10x

10x

10x

10x

2.b.RDL

12x

12x

12x

12x

3. Hex DB Holds

Failure

Failure

Failure

Day 3 - CNS Deload Auxiliary Set 1

Set 2

Set 3

1.a.Military Press

7x

7x

7x


10x

10x

10x


10x

10x

10x

2.b.Barbell Curls

AMRAP

AMRAP

AMRAP

2.c.Barbell Shrug

15x

15x

15x

3.Russian Twists

10x

10x

10x


29


Set 2

Set 3

Set 4

1. Incline Bench

5x

5x

5x

5x

2.a.Barbell Row

10x

10x

10x

10x

2.b.Band Push-Ups

AMRAP

AMRAP

AMRAP

AMRAP

2.c.Pull Downs

10x

10x

10x

10x

3. Weighted Sit-Ups

20x

20x

20x

20x

Set 5 5x

20x


Set 2

Set 3

Set 4

1. Deadlift

5x

5x

5x

5x

2.a.Barbell Step-Ups

10x

10x

10x

10x

2.b.Glute/Ham Raise

12x

12x

12x

12x

3. Plate Pinchers

Failure

Failure

Failure

Set 5 5x


Set 2

Set 3

Set 4

1.a.Weighted Dips

8x

8x

8x

8x

1.b.Upright Rows

10x

10x

10x

10x

2.a.Lateral Raises

10x

10x

10x

10x

2.b.Hammer Curls

AMRAP

AMRAP

AMRAP

AMRAP

2.c.Dumbbell Shrug

15x

15x

15x

15x

3.Windshields

10x

10x

10x

10x


30


Set 2

Set 3

Set 4

Set 5

1. Incline Bench

3x

3x

3x

3x

3x

2.a.Barbell Row

10x

10x

10x

10x

10x

2.b.Band Push-Ups

10x

10x

10x

10x

10x

2.c.Pull Downs

AMRAP

AMRAP

AMRAP

AMRAP

AMRAP

3. Weighted Sit-Ups

20x

20x

20x

20x

20x

Set 6 3x


Set 2

Set 3

Set 4

Set 5

1. Deadlift

3x

3x

3x

3x

3x


10x

10x

10x

10x

10x

2.b.Glute/Ham Raise

12x

12x

12x

12x

12x

3. Plate Pinchers

Failure

Failure

Failure

Set 6 3x


Set 2

Set 3

Set 4

Set 5

1.a.Weighted Dips

8x

8x

8x

8x

8x

1.b.Upright Rows

10x

10x

10x

10x

10x

2.a.Lateral Raises

10x

10x

10x

10x

10x

2.b.Hammer Curls

AMRAP

AMRAP

AMRAP

AMRAP

AMRAP

2.c.Dumbbell Shrug

15x

15x

15x

15x

15x

3.Windshields

10x

10x

10x

10x

10x


31


Set 2

Set 3

Set 4

1. Incline Bench

5x

3x

2x

1x

2.a.Barbell Row

10x

10x

10x

10x

2.b.Band Push-Ups

10x

10x

10x

10x

2.c.Pull Downs

AMRAP

AMRAP

AMRAP

AMRAP

3. Weighted Sit-Ups

20x

20x

20x

20x

Set 5 1RM

20x


Set 2

Set 3

Set 4

1. Deadlift

5x

3x

2x

1x


10x

10x

10x

10x

2.b.Glute/Ham Raise

12x

12x

12x

12x

3. Plate Pinchers

Failure

Failure

Failure

Set 5 1RM


Set 2

Set 3

Set 4

1.a.Weighted Dips

6x

6x

6x

6x

1.b.Upright Rows

10x

10x

10x

10x

2.a.Lateral Raises

10x

10x

10x

10x

2.b.Hammer Curls

AMRAP

AMRAP

AMRAP

AMRAP

2.c.Dumbbell Shrug

15x

15x

15x

15x

3.Winshields

10x

10x

10x

10x


32


Set 2

Set 3

Set 4

1. Incline Bench (50%)

7x

7x

7x

7x

2.a.Barbell Row

10x

10x

10x

10x

2.b.Band Push-Ups

10x

10x

10x

10x

8x

8x

8x

8x

20x

20x

20x

20x

2.c.Pull Downs

3. Weighted Sit-Ups

Day 2 - CNS Deload Lower Set 1

Set 2

Set 3

Set 4

1. Deadlift (50%)

7x

7x

7x

7x


10x

10x

10x

10x

2.b.Glute/Ham Raise

12x

12x

12x

12x

Failure

Failure

Failure

3. Plate Pinchers

Day 3 - CNS Deload Auxiliary Set 1

Set 2

Set 3

1.a.Dips

7x

7x

7x

1.b.Upright Rows

10x

10x

10x

2.a.Lateral Raises

10x

10x

10x

2.b.Hammer Curls

AMRAP

AMRAP

AMRAP

2.c.Dumbbell Shrug

15x

15x

15x

10x

10x

10x

3.Windshields


33

Phase 2: Week 9 Day 1 - Max Effort Upper Set 1 1. Floor Press 2.a.Chin Up Variation

2.b.DB Military Press

2.c.Face Pulls 3. Knees to Bows

Set 2

Set 3

Set 4

5x

5x

5x

5x

10x

10x

10x

10x

10x

10x

10x

10x

AMRAP

AMRAP

AMRAP

AMRAP

20x

20x

20x

20x

Set 5 5x

20x

Day 2 - Speed Session 1 Day 3 - Max Effort Lower Set 1 1. Box Squat 2.a.4-Way Lunges

2.b.Good Mornings 3. Thick Bar Holds

Set 2

Set 3

Set 4

5x

5x

5x

5x

10x

10x

10x

10x

12x

12x

12x

12x

Failure

Failure

Failure

Set 5 5x

Day 4 - Speed Session 2 Day 5 - Auxiliary Set 1

Set 2

Set 3

Set 4

1.a.DB Incline Press

8x

8x

8x

8x

1.b.Rear Delt Raise

10x

10x

10x

10x

2.a.Pull Downs

10x

10x

10x

10x

2.b.Front Plate Raise

AMRAP

AMRAP

AMRAP

AMRAP

2.c.Tricep Extension

15x

15x

15x

15x

3.a.Russian BB Twists

10x

10x

10x

10x

3x

3x

3x

3x

3.b.Manual Neck


34




Set 2

Set 3

Set 4

Set 5

3x

3x

3x

3x

3x

10x

10x

10x

10x

10x

10x

10x

10x

10x

10x

AMRAP

AMRAP

AMRAP

AMRAP

AMRAP

20x

20x

20x

20x

20x

Set 6 3x



Set 2

Set 3

Set 4

Set 5

3x

3x

3x

3x

3x

10x

10x

10x

10x

10x

12x

12x

12x

12x

12x

Failure

Failure

Failure

Set 6 3x


Set 2

Set 3

Set 4

Set 5


8x

8x

8x

8x

8x

1.b.Rear Delt Raise

10x

10x

10x

10x

10x

2.a.Pull Downs

10x

10x

10x

10x

10x


AMRAP

AMRAP

AMRAP

AMRAP

AMRAP


15x

15x

15x

15x

15x


10x

10x

10x

10x

10x

3.b.Manual Neck

3x

3x

3x

3x

3x


35




Set 2

Set 3

Set 4

5x

3x

2x

1x

10x

10x

10x

10x

10x

10x

10x

10x

AMRAP

AMRAP

AMRAP

AMRAP

20x

20x

20x

20x

Set 5 1RM

20x



Set 2

Set 3

Set 4

5x

3x

2x

1x

10x

10x

10x

10x

12x

12x

12x

12x

Failure

Failure

Failure

Set 5 1RM


Set 2

Set 3

Set 4


6x

6x

6x

6x

1.b.Rear Delt Raise

10x

10x

10x

10x

2.a.Pull Downs

10x

10x

10x

10x


AMRAP

AMRAP

AMRAP

AMRAP


15x

15x

15x

15x


10x

10x

10x

10x

3x

3x

3x

3x

3.b.Manual Neck


36


Set 2

Set 3

Set 4

1. Floor Press (50%)

7x

7x

7x

7x

2.a.Chin Up Variation

10x

10x

10x

10x


10x

10x

10x

10x

2.c.Face Pulls

8x

8x

8x

8x

3. Knees to Bows

20x

20x

20x

20x

Day 2 - Speed Session 1 Day 3 - CNS Deload Lower Set 1

Set 2

Set 3

Set 4

1. Box Squat (50%)

7x

7x

7x

7x

2.a.4-Way Lunges

10x

10x

10x

10x

2.b.Good Mornings

12x

12x

12x

12x

3. Thick Bar Holds

Failure

Failure

Failure

Day 4 - Speed Session 2 Day 5 - CNS Deload Auxiliary Set 1

Set 3

7x

7x

7x

1.b.Rear Delt Raise

10x

10x

10x

2.a.Pull Downs

10x

10x

10x


8x

8x

8x


15x

15x

15x


10x

10x

10x

3.b.Manual Neck

3x

3x

3x


Set 2


37

Phase 2: Week 13 Day 1 - Max Effort Upper Set 1 1. Close Grip Bench 2.a.Inverted Rows

2.b.DB Bench

2.c.Underhand PullDown 3. V-Ups

Set 2

Set 3

Set 4

5x

5x

5x

5x

10x

10x

10x

10x

10x

10x

10x

10x

AMRAP

AMRAP

AMRAP

AMRAP

20x

20x

20x

20x

Set 5 5x

20x

Day 2 - Speed Session 3 Day 3 - Max Effort Lower Set 1 1. Trap Bar Deadlift 2.a.Bulgarian Split Squat

2.b.Buddy Hamstrings 3. Hex DB Holds

Set 2

Set 3

Set 4

5x

5x

5x

5x

10x

10x

10x

10x

12x

12x

12x

12x

Failure

Failure

Failure

Set 5 5x


Set 2

Set 3

Set 4

1. Keg or Olympic Clean & Press

7x

7x

7x

7x

2.a.Face Pulls

10x

10x

10x

10x

2.b.Push Ups

AMRAP

AMRAP

AMRAP

AMRAP

2.c.Hammer Curls

15x

15x

15x

15x

3.Manual Neck

3x

3x

3x

3x


38


Set 2

Set 3

Set 4

Set 5

3x

3x

3x

3x

3x

10x

10x

10x

10x

10x

10x

10x

10x

10x

10x

2.c.Underhand PullDown

AMRAP

AMRAP

AMRAP

AMRAP

AMRAP

3. V-Ups

20x

20x

20x

20x

20x

1. Close Grip Bench

2.a.Inverted Rows

2.b. DB Bench

Set 6 3x

Day 2 - Speed Session 3 Day 3 - Max Effort Lower Set 1

Set 2

Set 3

Set 4

Set 5

1. Trap Bar Deadlift

3x

3x

3x

3x

3x

2.a.Bulgarian Split Squat

10x

10x

10x

10x

10x

12x

12x

12x

12x

12x

Failure

Failure

Failure


Set 6 3x


Set 2

Set 3

Set 4

Set 5


4x

4x

4x

4x

4x

2.a.Face Pulls

10x

10x

10x

10x

10x

2.b.Push Ups

AMRAP

AMRAP

AMRAP

AMRAP

AMRAP

2.c.Hammer Curls

15x

15x

15x

15x

15x

3x

3x

3x

3x

3x

3.Manual Neck


39

Phase 2: Week 15 Day 1 - Max Effort Upper Set 1 1. Close Grip Bench

2.a.Inverted Rows

2.b.DB Bench

2.c.Underhand PullDown 3. V-Ups

Set 2

Set 3

Set 4

5x

3x

2x

1x

10x

10x

10x

10x

10x

10x

10x

10x

AMRAP

AMRAP

AMRAP

AMRAP

20x

20x

20x

20x

Set 5 1RM

20x

Day 2 - Speed Session 3 Day 3 - Max Effort Lower Set 1 1. Trap Bar Deadlift 2.a.Bulgarian Split Squat


Set 2

Set 3

Set 4

5x

3x

2x

1x

10x

10x

10x

10x

12x

12x

12x

12x

Failure

Failure

Failure

Set 5 1RM


Set 2

Set 3

Set 4


2x

2x

2x

2x

2.a.Face Pulls

10x

10x

10x

10x

2.b.Push Ups

AMRAP

AMRAP

AMRAP

AMRAP

2.c.Hammer Curls

15x

15x

15x

15x

3.Manual Neck

3x

3x

3x

3x


40


Set 2

Set 3

Set 4

1. Close Grip Press (50%)

7x

7x

7x

7x

2.a.Inverted Rows

10x

10x

10x

10x

2.b.DB Bench

10x

10x

10x

10x

2.c.Underhand PullDown

10x

10x

10x

10x

3. V-Ups

20x

20x

20x

20x


Set 2

Set 3

Set 4

1. Trap Bar Deadlift (50%)

7x

7x

7x

7x

2.a.Bulgarian Split Squat

10x

10x

10x

10x

12x

12x

12x

12x

Failure

Failure

Failure



Set 2

Set 3


7x

7x

7x

2.a.Face Pulls

10x

10x

10x

2.b.Push Ups

10x

10x

10x

2.c.Hammer Curls

15x

15x

15x

3.Manual Neck

3x

3x

3x


41

Phase 3: Week 17 Day 1 - Max Effort Upper Set 1 1. Board Press 2.a.Barbell Rows

2.b.Lateral Raises

2.c.Scarecrows 3. Sledge Hammer

Set 2

Set 3

Set 4

5x

5x

5x

5x

10x

10x

10x

10x

AMRAP

AMRAP

AMRAP

AMRAP

10x

10x

10x

10x

20x

20x

20x

20x

Set 5 5x

20x


Set 2

Set 3

Set 4

Set 5

1. Front Squat

5x

5x

5x

5x

5x

2.a.Barbell Step Ups

10x

10x

10x

10x

10x

2.b.Keg Carries

30yds

30yds

30yds

30yds

30yds


Set 2

Set 3

Set 4

1. Tire Flip or Power Clean

7x

7x

7x

7x

2.a.DB Floor Press

10x

10x

10x

10x

2.b.DB Curls

AMRAP

AMRAP

AMRAP

AMRAP

2.c.Face Pulls

15x

15x

15x

15x


42


2.b. Lateral Raises


Set 2

Set 3

Set 4

Set 5

3x

3x

3x

3x

3x

10x

10x

10x

10x

10x

AMRAP

AMRAP

AMRAP

AMRAP

AMRAP

10x

10x

10x

10x

10x

20x

20x

20x

20x

20x

Set 6 3x


Set 2

Set 3

Set 4

Set 5

Set 6

1. Front Squat

3x

3x

3x

3x

3x

3x


10x

10x

10x

10x

10x

10x

2.b.Keg Carries

30yds

30yds

30yds

30yds

30yds

30yds


Set 2

Set 3

Set 4

Set 5


4x

4x

4x

4x

4x

2.a.DB Floor Press

10x

10x

10x

10x

10x

2.b.DB Curls

AMRAP

AMRAP

AMRAP

AMRAP

AMRAP

2.c.Face Pulls

15x

15x

15x

15x

15x


43


2.b.Lateral Raises


Set 2

Set 3

Set 4

5x

3x

2x

1x

10x

10x

10x

10x

10x

10x

10x

10x

10x

10x

10x

10x

20x

20x

20x

20x

Set 5 1RM

20x


Set 2

Set 3

Set 4

Set 5

1. Front Squat

5x

3x

2x

1x

1RM


10x

10x

10x

10x

10x

2.b.Keg Carries

30yds

30yds

30yds

30yds

30yds


Set 2

Set 3

Set 4


2x

2x

2x

2x

2.a.DB Floor Press

10x

10x

10x

10x

2.b.DB Curls

AMRAP

AMRAP

AMRAP

AMRAP

2.c.Face Pulls

15x

15x

15x

15x


44


Set 2

Set 3

Set 4

1. Board Press (50%)

7x

7x

7x

7x

2.a.Barbell Rows

10x

10x

10x

10x

2.b.Lateral Raises

10x

10x

10x

10x

2.c.Scarecrows

10x

10x

10x

10x

3. Sledge Hammer

20x

20x

20x

20x


Set 2

Set 3

Set 4

1. Front Squat (50%)

7x

7x

7x

7x


10x

10x

10x

10x

2.b.Keg Carries

30yds

30yds

30yds

30yds


Set 2

Set 3

1. Tire Flip or Hang Clean

4x

4x

4x

2.a.DB Floor Press

10x

10x

10x

2.b.DB Curls

AMRAP

AMRAP

AMRAP

2.c.Face Pulls

15x

15x

15x


45

Phase 3: Week 21 Day 1 - Max Effort Upper Set 1 1. Band or Chain Press 2.a.1 Arm Rows

2.b.DB Incline Press

2.c.Narrow Chin Ups 3. Knees To Bows

Set 2

Set 3

Set 4

5x

5x

5x

5x

10x

10x

10x

10x

10x

10x

10x

10x

AMRAP

AMRAP

AMRAP

AMRAP

20x

20x

20x

20x

Set 5 5x

20x


Set 2

Set 3

Set 4

Set 5

1. Band or Chain Squat

5x

5x

5x

5x

5x

2.a.Backwards Sled Drag

30yds

30yds

30yds

30yds

30yds

2.b.Prowler Push

30yds

30yds

30yds

30yds

30yds


Set 2

Set 3

Set 4

1. Tire Fights or Jerk

7x

7x

7x

7x

2.a.Farmer Walks

30yds

30yds

30yds

30yds

2.b.SandBag Loads

10x

10x

10x

10x

3. Russian BB Twists

15x

15x

15x

15x


46


2.b. DB Incline Press

2.c.Narrow Chin Ups 3. Knees To Bows

Set 2

Set 3

Set 4

Set 5

3x

3x

3x

3x

3x

10x

10x

10x

10x

10x

10x

10x

10x

10x

10x

AMRAP

AMRAP

AMRAP

AMRAP

AMRAP

20x

20x

20x

20x

20x

Set 6 3x


Set 2

Set 3

Set 4

Set 5

Set 6


3x

3x

3x

3x

3x

3x


30yds

30yds

30yds

30yds

30yds

30yds

2.b.Prowler Push

30yds

30yds

30yds

30yds

30yds

30yds


Set 2

Set 3

Set 4

Set 5

4x

4x

4x

4x

4x

30yds

30yds

30yds

30yds

30yds

2.b.SandBag Loads

10x

10x

10x

10x

10x


15x

15x

15x

15x

15x


2.a.Farmer Walks


47



2.c.Narrow Chin Ups 3. Knees to Bows

Set 2

Set 3

Set 4

5x

3x

2x

1x

10x

10x

10x

10x

10x

10x

10x

10x

AMRAP

AMRAP

AMRAP

AMRAP

20x

20x

20x

20x

Set 5 1RM

20x


Set 2

Set 3

Set 4

Set 5


5x

3x

2x

1x

1RM


30yds

30yds

30yds

30yds

30yds

2.b.Prowler Push

30yds

30yds

30yds

30yds

30yds


Set 2

Set 3

Set 4


2x

2x

2x

2x

2.a.Farmer Walks

30yds

30yds

30yds

30yds

2.b.SandBag Loads

10x

10x

10x

10x


15x

15x

15x

15x


48


Set 2

Set 3

Set 4

1. Band or Chain Press (50%)

7x

7x

7x

7x

2.a.1 Arm Rows

10x

10x

10x

10x


10x

10x

10x

10x

2.c.Narrow Chin Ups

AMRAP

AMRAP

AMRAP

AMRAP

3. Knees To Bows

20x

20x

20x

20x


Set 2

Set 3

Set 4

1. Band or Chain Squat (50%)

7x

7x

7x

7x


30yds

30yds

30yds

30yds

2.b.Prowler Push

30yds

30yds

30yds

30yds


Set 2

Set 3


4x

4x

4x

2.a.Farmer Walks

30yds

30yds

30yds

2.b.SandBag Loads

10x

10x

10x

15x

15x

15x



49

Superior Speed Sessions


50

Speed Session 1 Set 1

1. Seated Arm Pump

Set 2

Set 3

Set 4

Set 5

10x

10x

10x

1x

1RM

25sec

25sec

25sec

25sec

10x

10x

10x

10x

2x

2x

2x

2x

2x

2x

2x

2x

2x

2x

2.a.Barrier Knee Raise

2.b.Posterior Chain Contraction

3. Ground Starts (10 yds)

4. Box Jumps


1. Seated Arm Pump

Set 2

Set 3

Set 4

Set 5

10x

10x

10x

1x

1RM

25sec

25sec

25sec

25sec

10x

10x

10x

10x

2x

2x

2x

2x

2x

2x

2x

2x

2x

2x

2.a.Barrier Knee Raise

2.b.Posterior Chain Contraction

3. Sprints (10 yds)

4. Broad Jumps


51


1. Seated Arm Pump

Set 2

Set 3

Set 4

Set 5

10x

10x

10x

1x

1RM

25sec

25sec

25sec

25sec

10x

10x

10x

10x

10x

10x

10x

10x

10x

2x

2x

2x

2x

2x

2.a.Band Knee Raise

2.b.Band Glute/Hamstrings

3. Wall Sprints

4. ESS Jumps


1. Seated Arm Pump

Set 2

Set 3

Set 4

Set 5

10x

10x

10x

1x

1RM

25sec

25sec

25sec

25sec

10x

10x

10x

10x

2x

2x

2x

2x

2x

2x

2x

2x

2x

2x

2.a.Band Knee Raise

2.b.Band Glute/Hamstrings

3. Falling Sprints

4. Depth Jumps


52


Set 2

Set 3

Set 4

Set 5

10x

10x

10x

1x

1RM

10x

10x

10x

10x

2x

2x

2x

2x

2x

2x

2x

2x

2x

2x

1. Hip Rotations

2.Hurdle Hips

3. Hurdle Jumps

4. Box Drill (Alternate)


Set 2

Set 3

Set 4

Set 5

10x

10x

10x

1x

1RM

10x

10x

10x

10x

2x

2x

2x

2x

2x

2x

2x

2x

2x

2x

1. Hip Rotations

2.Hurdle Hips

3. Ball Drops

4. Plyometric Circuit (15yds)


53


Set 2

Set 3

Set 4

Set 5

10x

10x

10x

1x

1RM

10x

10x

10x

10x

2x

2x

2x

2x

2x

2x

2x

2x

2x

2x

1. Hip Rotations

2.Hurdle Hips

3. Lateral Power Jumps

4. Pro Shuttle


Set 2

Set 3

Set 4

Set 5

10x

10x

10x

1x

1RM

10x

10x

10x

10x

2x

2x

2x

2x

2x

2x

2x

2x

2x

2x

1. Hip Rotations

2.Hurdle Hips

3. 4 Corners

4. L Cut Drill


54

Gridiron Nutrition


55

Gridiron Nutrition Here we will discuss the macronutrients needed in order to provide tissue repair and recovery as well as growth and development. Protein Found in all animals and vegetable tissue, protein is a nitrogen containing compound that aids in the repair of tissue and synthesis. The nitrogen actually comes from the amino acids that make up the protein, which are the key factors of growth and repair. Proteins are compiled of 20 amino acids, 8 of which are essential and found in food sources. Any strenuous activity including weightlifting increases the bodies demand for these amino acids for the purpose of repairing the tissues broken down and growth of the tissues. If the body is not supplied sufficiently it will begin to breakdown muscle tissue in order to receive them.

Carbohydrates Carbohydrates are the preferred source of energy for the body to utilize during training. Carbs come mainly from plant sources that when entered into the body are readily available. When the body has no carbs it begins to turn to fats then proteins to utilize for energy. When training for football the body should be breaking down and processing the right combination and ratio of carbs to aid in energy and help aid in digestion of amino acids.

Fats Fat is a macronutrient that aids in the absorption of fat-soluble nutrients such as vitamins and minerals. Fat also assists in the growth process as it metabolizes growth hormone released by the body during REM sleep. Also, fat highly correlates with increased testosterone when found in the body.

Creatine (supplementation) Creatine is a metabolite produced by our bodies to supply our muscles with strength and energy. It can be found naturally in red meat but in very small amounts. It is in no way an anabolic substance, pro-hormone or illegal drug. Creatine aids in power output and aids in overall athletic performance when it converts into ATP, which is energy utilized by the body. Principles to Your Nutrition It is essential that you understand these meal plans are for mass building and should be done properly. Without consuming the right nutrients and following a meal plan these workouts will be useless. To figure out your meal plan simply find out how much you weigh and turn to the meal plan with your weight in the top left corner. After every month re-assess and select the program according to your weight. Please note this is a mass gaining program so if you are overweight please seek other nutritional advice.


56

Food Substitutions

Protein Chicken

Fish

Beef

Eggs

Turkey

Shell Fish

Carbohydrates Rice

Wheat Bread

Oatmeal

Wheat Pasta

Potatoes

Fruits

Vegetables Broccoli

Green Beans

Asparagus

Salads

Greens

Cabbage


57

Meal Plans


58

Meal Plan - 120 lbs. Quantity

Calories

Protein(g)

Carbs(g)

Fats(g)

280

42

24

2

Banana

105

1

27

0

Tbsp Peanut Butter

132

7

7

14

0

0

0

0

517

50

58

16

225

18

3

15

183

6

33

0

408

24

36

15

oz. Chicken

140

32

0

4

cup, Brown Rice

216

4

46

2

356

36

46

6

280

42

24

2

serving, Creatine

140

0

34

0

tbsp Peanut Butter

132

7

7

14

552

49

65

16

oz. Chicken

140

32

0

4

cup, Brown Rice

218

4

46

2

358

36

46

6

Foods Meal #1

2 1 2 1

Scoops Whey Protein

Multi-Vitamin

Meal #2 3

Large Whole Eggs

3

Slices Wheat Bread

Meal #3 4 1

Meal #4 2 1 2

Scoops Whey Protein

Meal #5 4 1

Meal #6 1

scoops Whey Protein

90

18

0

1

1

tbsp Peanut Butter

132

7

7

14

222

25

7

15

2,413

220

258

74

Totals Daily Water Intake - 79.20 oz.


59


Calories

Protein(g)

Carbs(g)

Fats(g)

280

42

24

2

Banana

105

1

27

0

Tbsp Peanut Butter

132

7

7

14

0

0

0

0

517

50

58

16

Foods Meal #1

2 1 2 1

Scoops Whey Protein

Multi-Vitamin

Meal #2 3

Large Whole Eggs

225

18

3

15

4

Slices Wheat Bread

244

8

44

0

469

26

47

15

oz. Chicken

140

32

0

4

cup, Brown Rice

216

4

46

2

356

36

46

6

280

42

24

2

serving, Creatine

140

0

34

0

tbsp Peanut Butter

132

7

7

14

Banana

105

1

27

0

657

50

92

16

oz. Chicken

140

32

0

4

cup, Brown Rice

218

4

46

2

358

36

46

6

Meal #3 4 1

Meal #4 2 1 2 1

Scoops Whey Protein

Meal #5 4 1

Meal #6 1

scoops Whey Protein

90

18

0

1

1

tbsp Peanut Butter

132

7

7

14

222

25

7

15

2,579

223

296

74



60


Calories

Protein(g)

Carbs(g)

Fats(g)

280

42

24

2

Banana

105

1

27

0

Tbsp Peanut Butter

190

9

9

21

0

0

0

0

583

52

60

23

300

24

4

20

244

8

44

0

544

32

48

20

oz. Chicken

175

40

0

5

cup, Brown Rice

216

4

46

2

393

44

46

7

280

42

24

2

serving, Creatine

140

0

34

0

tbsp Peanut Butter

132

7

7

14

Banana

105

1

27

0

657

50

92

16

oz. Chicken

175

40

0

5

cup, Brown Rice

218

4

46

2

393

44

46

7

Foods Meal #1

2 1 2.5 1

Scoops Whey Protein

Multi-Vitamin

Meal #2 4

Large Whole Eggs

4

Slices Wheat Bread

Meal #3 5 1

Meal #4 2 1 2 1

Scoops Whey Protein

Meal #5 5 1

Meal #6 1

scoops Whey Protein

90

18

0

1

1

tbsp Peanut Butter

132

7

7

14

222

25

7

15

2,792

247

299

88



61


Calories

Protein(g)

Carbs(g)

Fats(g)

280

42

24

2

Banana

105

1

27

0

Tbsp Peanut Butter

190

9

9

21

0

0

0

0

583

52

60

23

300

24

4

20

244

8

44

0

544

32

48

20

175

40

0

5

327

6

69

3

502

46

69

8

280

42

24

2

serving, Creatine

140

0

34

0

tbsp Peanut Butter

190

9

9

21

Banana

105

1

27

0

715

52

94

23

oz. Chicken

175

40

0

5

cup, Brown Rice

218

4

46

2

393

44

46

7

Foods Meal #1

2 1 2.5 1

Scoops Whey Protein

Multi-Vitamin

Meal #2 4

Large Whole Eggs

4

Slices Wheat Bread

Meal #3 5 1.5

oz. Chicken cup, Brown Rice

Meal #4 2 1 2.5 1

Scoops Whey Protein

Meal #5 5 1

Meal #6 1

scoops Whey Protein

90

18

0

1

1

tbsp Peanut Butter

132

7

7

14

222

25

7

15

2,959

251

324

96



62


Calories

Protein(g)

Carbs(g)

Fats(g)

280

42

24

2

Banana

105

1

27

0

Tbsp Peanut Butter

190

9

9

21

0

0

0

0

583

52

60

23

300

24

4

20

244

8

44

0

544

32

48

20

175

40

0

5

327

6

69

3

80

10

10

0

582

56

79

8

280

42

24

2

serving, Creatine

140

0

34

0

tbsp Peanut Butter

190

9

9

21

Banana

105

1

27

0

715

52

94

23

175

40

0

5

327

6

69

3

502

46

69

8

Foods Meal #1

2 1 2.5 1

Scoops Whey Protein

Multi-Vitamin

Meal #2 4

Large Whole Eggs

4

Slices Wheat Bread

Meal #3 5 1.5 2

oz. Chicken cup, Brown Rice cup, Spinach

Meal #4 2 1 2.5 1

Scoops Whey Protein

Meal #5 5 1.5

oz. Chicken cup, Brown Rice

Meal #6 1

scoops Whey Protein

90

18

0

1

1

tbsp Peanut Butter

132

7

7

14

222

25

7

15

3,148

263

357

97



63


Calories

Protein(g)

Carbs(g)

Fats(g)

280

42

24

2

Banana

105

1

27

0

Tbsp Peanut Butter

190

9

9

21

0

0

0

0

583

52

60

23

300

24

4

20

244

8

44

0

544

32

48

20

175

40

0

5

327

6

69

3

80

10

10

0

582

56

79

8

280

42

24

2

serving, Creatine

140

0

34

0

tbsp Peanut Butter

190

9

9

21

Banana

105

1

27

0

715

52

94

23

175

40

0

5

327

6

69

3

80

10

10

0

582

56

79

8

280

42

24

2

132

7

7

14

412

49

31

16

3,418

297

391

98

Foods Meal #1

2 1 2.5 1

Scoops Whey Protein

Multi-Vitamin

Meal #2 4

Large Whole Eggs

4

Slices Wheat Bread

Meal #3 5 1.5 2


Meal #4 2 1 2.5 1

Scoops Whey Protein

Meal #5 5 1.5 2


Meal #6 2 1

scoops Whey Protein tbsp Peanut Butter



64


Calories

Protein(g)

Carbs(g)

Fats(g)

280

42

24

2

Banana

105

1

27

0

Tbsp Peanut Butter

190

9

9

21

0

0

0

0

583

52

60

23

300

24

4

20

244

8

44

0

544

32

48

20

210

48

0

6

436

8

92

4

80

10

10

0

726

66

102

10

280

42

24

2

serving, Creatine

140

0

34

0

tbsp Peanut Butter

190

9

9

21

Banana

105

1

27

0

715

52

94

23

210

48

0

6

327

6

69

3

80

10

10

0

617

64

79

9

280

42

24

2

132

7

7

14

412

49

31

16

3,597

315

414

100

Foods Meal #1

2 1 2.5 1

Scoops Whey Protein

Multi-Vitamin

Meal #2 4

Large Whole Eggs

4

Slices Wheat Bread

Meal #3 6

oz. Chicken

2

cup, Brown Rice

2

cup, Spinach

Meal #4 2 1 2.5 1

Scoops Whey Protein

Meal #5 6 1.5 2


Meal #6 2 1




65


Calories

Protein(g)

Carbs(g)

Fats(g)

280

42

24

2

Banana

105

1

27

0

Tbsp Peanut Butter

190

9

9

21

0

0

0

0

583

52

60

23

300

24

4

20

244

8

44

0

544

32

48

20

210

48

0

6

436

8

92

4

80

10

10

0

726

66

102

10

280

42

24

2

serving, Creatine

140

0

34

0

tbsp Peanut Butter

190

9

9

21

Banana

105

1

27

0

715

52

94

23

210

48

0

6

436

8

92

4

80

10

10

0

726

66

102

10

280

42

24

2

190

9

9

21

470

51

31

23

3,787

361

437

109

Foods Meal #1

2 1 2.5 1

Scoops Whey Protein

Multi-Vitamin

Meal #2 4

Large Whole Eggs

4

Slices Wheat Bread

Meal #3 6

oz. Chicken

2

cup, Brown Rice

2

cup, Spinach

Meal #4 2 1 2.5 1

Scoops Whey Protein

Meal #5 6

oz. Chicken

2

cup, Brown Rice

2

cup, Spinach

Meal #6 2 2.5




66


Calories

Protein(g)

Carbs(g)

Fats(g)

280

42

24

2

Banana

105

1

27

0

Tbsp Peanut Butter

190

9

9

21

0

0

0

0

583

52

60

23

Foods Meal #1

2 1 2.5 1

Scoops Whey Protein

Multi-Vitamin

Meal #2 5

Large Whole Eggs

375

30

5

25

4

Slices Wheat Bread

244

8

44

0

105

1

27

0

724

39

76

25

210

48

0

6

436

8

92

4

80

10

10

0

726

66

102

10

280

42

24

2

serving, Creatine

140

0

34

0

tbsp Peanut Butter

190

9

9

21

Banana

105

1

27

0

715

52

94

23

210

48

0

6

436

8

92

4

80

10

10

0

726

66

102

10

280

42

24

2

190

9

9

21

470

51

31

23

3,944

361

465

109

1

Banana

Meal #3 6

oz. Chicken

2

cup, Brown Rice

2

cup, Spinach

Meal #4 2 1 2.5 1

Scoops Whey Protein

Meal #5 6

oz. Chicken

2

cup, Brown Rice

2

cup, Spinach

Meal #6 2 2.5




67


Calories

Protein(g)

Carbs(g)

Fats(g)

370

64

34

4

Banana

105

1

27

0

Tbsp Peanut Butter

190

9

9

21

0

0

0

0

665

74

70

25

Foods Meal #1

3 1 2.5 1

Scoops Whey Protein

Multi-Vitamin

Meal #2 5

Large Whole Eggs

375

30

5

25

5

Slices Wheat Bread

305

10

55

0

105

1

27

0

785

41

87

25

1

Banana

Meal #3 7

oz. Chicken

245

56

0

7

2

cup, Brown Rice

436

8

92

4

2

cup, Spinach

80

10

10

0

761

74

102

11

280

42

24

2

serving, Creatine

140

0

34

0

tbsp Peanut Butter

190

9

9

21

Banana

105

1

27

0

715

52

94

23

Meal #4 2 1 2.5 1

Scoops Whey Protein

Meal #5 7

oz. Chicken

245

56

0

7

2

cup, Brown Rice

436

8

92

4

2

cup, Spinach

80

10

10

0

761

74

102

11

280

42

24

2

190

9

9

21

470

51

31

23

4,157

366

486

112

Meal #6 2 2.5




68


Foods

Calories

Protein(g)

Carbs(g)

Fats(g)

370

64

34

4

Meal #1 3

Scoops Whey Protein

2

Banana

210

2

54

0

Tbsp Peanut Butter

190

9

9

21

0

0

0

0

770

75

97

25

2.5 1

Multi-Vitamin

Meal #2 5

Large Whole Eggs

375

30

5

25

5

Slices Wheat Bread

305

10

55

0

105

1

27

0

785

41

87

25

1

Banana

Meal #3 7

oz. Chicken

245

56

0

7

2

cup, Brown Rice

436

8

92

4

2

cup, Spinach

80

10

10

0

761

74

102

11

280

42

24

2

serving, Creatine

140

0

34

0

tbsp Peanut Butter

190

9

9

21

Banana

105

1

27

0

715

52

94

23

Meal #4 2 1 2.5 1

Scoops Whey Protein

Meal #5 7

oz. Chicken

245

56

0

7

2

cup, Brown Rice

436

8

92

4

2

cup, Spinach

80

10

10

0

761

74

102

11

370

64

34

4

190

9

9

21

560

73

43

25

4,352

389

525

114

Meal #6 3 2.5




69

Bonus Work Capacity Conditioning


70

Work Capacity Conditioning aerobic training in the traditional sense, for football players makes no sense. Instead we focus on the energy system demands that the sport of football requires. Primarily Strength, Power and Speed... all of which can be described as “ATP-CP or more accurately The Non-oxidative / Glycolitic Systems.

According to Mel Siff, Work Capacity refers to the general ability of the body as a m achine to produce work of different intensities and duration using the appropriate energy systems of the body. The energy systems that we would like to train typically follow the parameters of High Intensity a t Short or Moderate Rest Intervals. Basically this means that we are going to be intense for 30-90 seconds and then rest for 30-90 seconds. This can be repeated 1-10 times depending on the time of the off-seasons and the goals of the program.

Generally the training of Work Capacity and most conditioning programs may be delayed until later in the year and be consistent with the specific demands of the sport / position as it exists during games. For example special conditioning training and Sport Specific practice itself (running routes, tackling drills etc.)

Many coaches and athletes make the mistake of conditioning way to early (December – May) and sacrifice time and resources that can be harnessed for the development of muscle mass, strength and power.

Below are some examples of Work Capacity Routines that we use starting late May through the summer. You can add these circuits to the end of your Speed Sessions or Weight Training days or you can reserve special training sessions for the completion of these workouts.


71

Gridiron Domination Manual2

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