NDSU FOOTBALL YEARLY TRAINING PLAN
YEARLY TRAINING PLAN
OFF--SEASON 1 (Winter Workouts) OFF
SPRING BALL
TRANSITION
OFF--SEASON 2 (Summer Workouts) OFF
PRE--SEASON CAMP (³2 DAYS´) PRE
INSEASON (Travel Squad & Developmental)
TRANSITION
WINTER WORKOUTS
OffOff -Season 1 ± January ±
March (~9 weeks)
1st Week=Half Week Transition (decreased soreness, better results)
7 Weeks of Training
1 Week Testing
Lifting 4 Days Week
Speed Agility
(not enough)
(too much) (greatest volume)
Weeks 11-4: 4 day lift, only running is speed & agility mechanics
Weeks 55-8: 4 day lift, 2 Morning Speed Agility sessions per week (M & Th Skill, Tu & Fr Skill)
GOALS OF THIS PHASE 1. IMPROVE BODY COMPOSITION
Increase Lean Muscle Mass
Decrease Body Fat - realistic? Not as active as inin-season
2. Increase Strength Levels
(increase lmm or even mass & this one one will
take care of itself)
3. Speed & Agility 4. Conditioning (why not huge emphasis)
Hinders lean muscle mass and strength gains
Why get in peak condition now, competition is 9 months away
Body Comp changes are The #1 Goal of Winter Program
HOW:
Nutrition Program
(am lift followed by breakfast,
considered an exercise)
Periodization:: periodized strength program Periodization
Hypertrophy Phase
High Volume
is the trademark of this phase:
Core exercises 88-10 reps,
Assistive
(finding unique, nobody likes high reps)
exercise 10 reps+
³Supersets´; time under tension
³Get the reps´ weight don¶t matter
Double Day Lifts (linemen, hardgainers hardgainers))
STRENGTH PROGRAM Hypertrophy Phase
Sample MONDAY:
Sample THURSDAY:
Squats
Front Squats
1 Leg Squats
Lunges
Incline Press
Bench Press
DB Bench
DB Incline Press
Dips
Ly Tri Ext + Press Superset
Snatch Squat stretch hold
Snatch Squat stretch hold
Sample TUESDAY:
Sample FRIDAY:
Pulling Ex: Pull Thigh, Block Cleans, Pulls Floor
Pulling Ex: Pull Thigh, Block Cleans, Pulls Floor
Military Press bar
DB Military
Romanian Deadlift
Glute Ham Raise
Back Superset (Pull Up/Lat Pull)
Back Superset (Row/Rear Fly)
Phys Ball Hamstrings
Shrugs
Shoulder Combo(Rear/Lat/Front)
Shoulder Combo
STRENGTH PROGRAM Basic Strength Phase
Sample MONDAY:
Sample THURDAY:
Bench Press
Squats
Pause Squat or light squat ex
CG Bench or Light Bench Ex
Lower Body Plyos
Lower Body Plyos
Jammer Press
DB Alternate Incline
Hamstring Exercise (LP Step Ups)
Hamstring Exercise (Hip Ext exercise)
Lying Triceps
Snatch Squat or Side Lunge
Neck Strength/Stretch Exercise
Neck Strength/Stretch Exercise
Sample TUESDAY:
Sample FRIDAY:
Cleans
Cleans
Push Press
Military Press
Upper Body Plyos
Upper Body Plyos
Lat Pulldowns
Seated Rows
DB Military
Front Plate Raise
Shrugs
Shrugs
Manual Neck
Manual Neck
SPEED AGILITY PROGRAM winter workouts
Speed Mechanics ± done prior to lift, small group setting
Agility
Mechanics ± done prior to lift, 3 group
breakdown; Linemen, Offensive Skill, Defensive Skill
Morning Running/Breakfast
Begin each session with speed work. Different for each position (linemen = starts & acceleration, Skill = Start, acceleration & top end) Agility to follow = position specific
Not one day all speed, one day all agility, agility too important
Conditioning Effect
Excel Calendar Putting it all together
SPRING BALL
High Level Maintenance
Change Body comp if can, especially decrease body fat
Increase strength
2-3 Days Lift per Week (non practice days)
Reps for core exercises are moderate 33-5 reps; even 6 has been found to be too many =fatigue, soreness = injury. Assistive exercise will try to periodize 10reps6reps
SUMMER WORKOUTS May
May Phase
Lift emphasis. Hypertrophy phase again emphasizing changes in body composition. Very similar to winter hypertrophy phase Only running is speed & agility mechanics prior to lift.
SUMMER WORKOUTS June June Phase Speed Agility receives more emphasis (3X week)
Summer Schedule: Lift 4 Days Week in AM (prior to ³work´) Run in PM
Introduce some conditioning in PM Runs Lifting:
SUMMER WORKOUTS July July Phase (³Conditioning Phase´) Conditioning receives more emphasis, ³2´ Days wk
Speed Agility Work 2 Days a Week
Pattern Running -Sports specific thus prepares them for FB training Position Specific Speed work is all football (acceleration) NO MORE 40 Greater emphasis on Agility vs Speed as compared to winter running
Lifting
Emphasis on Power, Explosiveness
Olympic Lifts: Cleans, Snatches, (Bar Monitors), Jerks Jammer Movements Upper & Lower Body Plyos Emphasis on speed of movement not weight on bar Leg Assist Exercise = Sled Drives, every position vs Lunge or 1 Leg Squats
IN--SEASON CAMP IN
Maintenance of strength & lean muscle mass
2- AA-Day Camp not what it use to be
Lift/Recovery Workouts 3X Week
Begin with recovery warm up if necessary; foam rollers, stretch, dynamic warm up ³get the kinks out to lift/train heavier
Stretching & Flexibility work maybe more important at this time of year than any other time.
Theraputic & Injury Prevention aspects of stretching.
May aids in recovery
Dynamic vs Static, is there a better one
Stretching is a huge area of controversy in S&C right now
Pool Workouts, Yoga, Pilates
INSEASON
~15 Weeks, Longest Phase
Thus Variation will be important to stimulate maintenance of strength. Too much variation can be negative«««.
Exercises:
Pulls vs Cleans, why?
Sumo Deadlift, Deadlift, why?
Injury Prevention:
Upper Back & Shoulders
Hamstrings - watch can contribute to fatigue and cause injury vs prevent
Neck ± ± watch can contribute to fatigue and cause injury vs prevent
INSEASON CONTINUED
Again importance of maintenance of flexibility in prevention of injury 2-3 Lifting Groups
Travel Squad A (2 ±± 60min 60min sessions sessions per per week) week)
Travel Squat B (3 ± ± 60 min sessions per week)
45-60min sessions per week) Developmental Squad (4 - 45
Redshirt Freshmen
15 weeks huge potential for changes in body/performance
Allows
them to get 3 off off--seasons in, in first year
APPLICATION
TO H.S.? Lift Frosh & JV 33-4X week like college setting? Or is this just a strength coach talking«.
TRANSITION PHASES
Get in training room for treatment and rehab. Priority over lifting
Watch Body Weights
Fat guys get fatter & surprisingly skinny guys get skinner
