GENERAL INFORMATION
Design
The Strength and Conditiong Program is designed to : 1) emphasize ground-based activities; 2) incorporate multiple joint actions; 3) implement three dimensional movements; 4) implement explosive training techniques; 5) utilize the progressive overload principle; 6) utilize the periodization concept; 7) utilize a split routine; 8) utilize a hard/easy system; 9) train the proper energy system; and, 10) utilize interval training methods.
Strategy
The strategy is to implement three minicycles that last three weeks each and constitute a cycle. At the end of the cycle the players are tested to determine their improvement. The three minicycles are: 1) Phase I- the endurance phase (foundation); 2) Phase II- the basic strength phase (building); and, 3) Phase III- the peaking phase (maximum strength).
Objectives
The objectives of the strength and conditioning program are: 1) to increase the player's size; 2) to increase the player's strength; 3) to increase the player's speed; 4) to increase the player's stamina; 5) to increase the player's knowledge of nutrition; 6) to increase the player's confidence; and, 7) to prevent injuries.
Basic Lifts
The core lifts are: 1) Hang Clean; 2) Split Jerk; 3) Back Squat; and, 4) Flat Bench Press. The auxillary lifts are: 1) Hang Snatch; 2) Power Jerk; 3) Straight Leg Deadlift; 4) Hyperextensions; 5) Hammer Curls; 6) Wrist Curls; 7) Four Way Neck; 8) Lateral Lunges; 9) Incline Bench Press; 10) Stepups; 11) Dips; 12) Calf Raises; 13) Tricep Curls; and, 14) Crunches/Russian Twists.
POWER PROGRAM
Monday/Thursday (Explosive Lifts)
Hang Clean
Split Jerk
Hang Snatch
Power Jerk
Straight Leg Deadlift
Hyperextensions
Hammer Curls
Wrist Curls
Four Way Neck
Tuesday/Friday (Strength Lifts)
Back Squat
Flat Bench Press
Lateral Lunges
Incline Bench Press
Stepups
Dips
Calf Raises
Tricep Curls
Crunches/Russian Twists
SAQ PROGRAM
Monday/Thursday (Speed Day)
Form Running Drills
Speed Improvement Drills
Sprints
Stretch
Tuesday/Friday (Agility/Quickness Day)
Shuttle Runs
Lower Body Plyometrics
Upper Body Plyometrics
Stretch
PHASE I OF THE POWER CYCLE
Hard Day (Monday/Tuesday)
Core Lifts- 1x12@55%, 1x10@60%, and 3x8@65%/Interval- 1 minute
Auxillary Lifts- 2x12@55%/Interval- 1 minute
Increase- Double Progression Principle (when the high end of the range is completed, increase 5 pounds for upper body lifts and 10 pounds for lower body lifts)
Easy Day (Thursday/Friday)
Core Lifts- 3x12@55%/Interval- 1 minute
Auxillary Lifts- 3x12@55%/Interval- 1 minute
Increase- Double Progression Principle
Recovery Day (Wednesday)
Off
PHASE II OF THE POWER CYCLE
Hard Day (Monday/Tuesday)
Core Lifts- 1x10@60%, 1x8@65% , and 3x5@75%/Interval- 2 minutes
Auxillary Lifts- 2x10@60%/Interval- 1 minute
Increase- Double Progression Principle
Easy Day (Thursday/Friday)
Core Lifts- 3x10@60%/Interval- 1 minute
Auxillary Lifts- 3x10@60%/Interval- 1 minute
Increase- Double Progression Principle
Recovery Day (Wednesday)
Off
PHASE III OF THE POWER CYCLE
Hard Day (Monday/Tuesday)
Core Lifts- 1x8@65%, 1x5@75%, and 3x3@85%/Interval- 3 minutes
Auxillary Lifts- 2x8@65%/Interval- 1 minute
Increase- Double Progression Principle
Easy Day (Thursday/Friday)
Core Lifts- 3x8@65%/Interval- 1 minute
Auxillary Lifts- 3x8@65%/Interval- 1 minute
Increase- Double Progression Principle
Recovery Day (Wednesday)
Off
PHASE I OF THE SAQ CYCLE
Speed Day (Monday/Thursday)
Warmup Jog- 1 Lap (346 yards)/Interval- 2 minutes
Marching B's- 2x10 yards/Interval- 15 seconds
Power Skips- 2x10/Interval- 45 seconds
High Knees- 2x10 seconds/Interval- 45 seconds
Butt Kicks- 2x10 seconds/Interval- 45 seconds
Buildups- 4x60 yards/Interval- 1 minute
Takeoffs- 4x10 yards/Interval- 30 seconds
Sprint- 4 Gassers (212 yards)/Interval- 2 minutes
Cooldown Jog- 1 Lap/Interval- 2 minutes
Stretch
Agility/Quickness Day (Tuesday/Friday)
Warmup Jog- 1 Lap/Interval- 2 minutes
Plyoquicks- 6x10 seconds/Interval- 45 seconds
Line Touch Shuttle Run- 2x30 yards/Interval- 45 seconds
Forward/Backpedal Shuttle Run- 2x30 yards/Interval- 45 seconds
Carioca Shuttle Run- 2x30 yards/Interval- 45 seconds
Shuffle Shuttle Run- 2x30 yards/Interval- 45 seconds
Tuck Jumps- 2x10/Interval- 45 seconds
Forward Jumps- 2x10/Interval- 45 seconds
Diagonal Jumps- 2x10/Interval- 45 seconds
Split Squat Jumps- 2x10/Interval- 45 seconds
Pushup Jumps- 2x10/Interval- 45 seconds
Getups- 2x10/Interval- 45 seconds
Cooldown Jog- 1 Lap/Interval- 2 minutes
Stretch
Wednesday
Warmup Jog- 1 Lap/Interval- 2 minutes
Jog- 10 minutes/Interval- 2 minutes
Stretch
PHASE II OF THE SAQ CYCLE
Speed Day (Monday/Thursday)
Warmup Jog- 1 Lap/Interval- 2 minutes
Marching B's- 2x10 yards/Interval- 15 seconds
Power Skips- 2x10/Interval- 45 seconds
High Knees- 2x10 seconds/Interval- 45 seconds
Butt Kicks- 2x10 seconds/Interval- 45 seconds
Buildups- 4x60 yards/Interval- 1 minute
Takeoffs- 4x10 yards/Interval- 30 seconds
Sprint- 2 Gassers/Interval- 2 minutes
Sprint- 4x100 yards/Interval- 1 minute
Cooldown Jog- 1 Lap/Interval- 2 minutes
Stretch
Agility/Quickness Day (Tuesday/Friday)
Warmup Jog- 1 Lap/Interval- 2 minutes
Plyoquicks- 6x10 seconds/Interval- 45 seconds
Line Touch Shuttle Run- 2x30 yards/Interval- 45 seconds
Forward/Backpedal Shuttle Run- 2x30 yards/Interval- 45 seconds
Carioca Shuttle Run- 2x30 yards/Interval- 45 seconds
Shuffle Shuttle Run- 2x30 yards/Interval- 45 seconds
Tuck Jumps- 3x8/Interval- 45 seconds
Forward Jumps- 3x8/Interval- 45 seconds
Diagonal Jumps- 3x8/Interval- 45 seconds
Split Squat Jumps- 3x8/Interval- 45 seconds
Pushup Jumps- 3x8/Interval- 45 seconds
Getups- 3x8/Interval- 45 seconds
Stretch
Wednesday
Warmup Jog- 1 Lap/Interval- 2 minutes
Jog- 15 minutes/Interval- 2 minutes
Stretch
PHASE III OF THE SAQ CYCLE
Speed Day (Monday/Thursday)
Warmup Jog- 1 Lap/Interval- 2 minutes
Marching B's- 2x10 yards/Interval- 15 seconds
Power Skips- 2x10/Interval- 45 seconds
High Knees- 2x10 seconds/Interval- 45 seconds
Butt Kicks- 2x10 seconds/Interval- 45 seconds
Buildups- 4x60 yards/Interval- 1 minute
Takeoffs- 4x10 yards/Interval- 30 seconds
Sprint- 2x100 yards/Interval- 1 minute
Sprint- 4x40 yards/Interval- 30 seconds
Sprint- 4x20 yards/Interval- 15 seconds
Cooldown Jog- 1 Lap/Interval- 2 minutes
Stretch
Agility/Quickness Day (Tuesday/Friday)
Warmup Jog- 1 Lap/Interval- 2 minutes
Plyoquicks- 6x10 seconds/Interval- 45 seconds
Line Touch Shuttle Run- 2x30 yards/Interval- 45 seconds
Forward/Backpedal Shuttle Run- 2x30 yards/Interval- 45 seconds
Carioca Shuttle Run- 2x30 yards/Interval- 45 seconds
Shuffle Shuttle Run- 2x30 yards/Interval- 45 seconds
Tuck Jumps- 4x6/Interval- 30 seconds
Forward Jumps- 4x6/Interval- 30 seconds
Diagonal Jumps- 4x6/Interval- 30 seconds
Split Squat Jumps- 4x6/Interval- 30 seconds
Pushup Jumps- 4x6/Interval- 30 seconds
Getups- 4x6/Interval- 30 seconds
Cooldown Jog- 1 Lap/Interval- 2 minutes
Stretch
Wednesday
Warmup Jog- 1 Lap/Interval- 2 minutes
Jog- 20 minutes/Interval- 2 minutes
Stretch
TESTING
Power Tests (1 Rep Max)
Hang Clean
Split Jerk
Squat
Bench Press
SAQ Tests
10 Yard Dash
40 Yard Dash
Line Touch Shuttle Run
Vertical Jump
IN-SEASON MAINTENANCE PROGRAM
Monday
Squat
Flat Bench Press
Hang Snatch
Power Jerk
Stepups
Straight Leg Deadlift
Tuesday
Calf Raises
Hammer Curls
Tricep Curls
Wrist Curls
Crunches/Russian Twists
Four Way Neck
Wednesday
Hang Clean
Split Jerk
Lateral Lunge
Incline Bench Press
Hyperextensions
Dips
Cycle
Week 1- 2x12@55%/Interval- 1 minute
Week 2- 2x10@60%/Interval- 1 minute
Week 3- 2x8@65%/Interval- 1 minute
Repeat Weeks 1-3 using the Double Progression Principle for each week.
Conditioning (Monday/Tuesday)
Sprint- 1 Gasser/Interval- 2 minutes
Sprint- 2x100 yards/Interval- 1 minute
Sprint- 4x40 yards/Interval- 30 seconds
Sprint- 4x20 yards/Interval- 15 seconds
Cooldown Jog- 1 Lap
Stretch
LIFTING TECHNIQUES
Squat
Clean
Jerk
Snatch
Bench Press
RUNNING AND JUMPING TECHNIQUES
Form Running
Plyometrics
Links to other sites on the Web
Coach D's Football Notebook
Coach D's Guidelines for Program Organization
Coach D's Offset-I Offense
Coach D's Combo-Attack Defense
Coach D's Big-Play Kicking Game
� 1997 [email protected]
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