Before the training sessions begin, players are tested to find the one repetition max. This tells the lifting capability for each exercise to be done. The training program outlined here is based on a percentage of that maximum lift.
SPEED - Speed is the amount of time it takes to cover a certain distance from point A to point B. The primary concern of every coach and athlete is to develop as much speed as possible. The problem with this is that coaches tend to over train their players as if the were track runners.
POWER- Power refers to an athlete’s ability to apply maximum force in the shortest period of time possible. The athlete is at their peak when they use as much power in every lift.
ENDURANCE - Endurance is the ability to sustain maximum power on each play for the entire game. Power sports like football do not require the athletes to run long distances to build their endurance.
AGILITY - Agility is the ability to change direction quickly while maintaining good balance.
(BUILDING ON MUSCLE FIBERS)
The other type of muscle fiber is the fast twitch. The fast twitch muscle fiber is the key to football performance and the type of fiber that allows the athlete to preform the explosive power activities that are part of every play. When building a strength training program these types of lifts are a must. Lifts that include power cleans, snatch, squat, or clean and jerk.
As the muscle works during exersize it calls for protein to rebuild it. These proteins can come from many sources in the diet, like meats from the every day food they eat. If the athletes do not eat enough protein the body will not see many gains. Proteins are meats, chicken, and fish. Each player should try to have some type of protein at every meal. This will aid in the body producing larger muscle fibers.
There are also protein drinks that add grams of proteins to the body. Look out for the amount of carbohydrates in these drink, because they could add unwanted fats later. That typical athlete should eat about 50 grams of protein per meal, this is to the ratio of 30 to 40 grams of carbohydrates, and with only grams 10 of fat. Athlete do not want fat to become to large apart of their diet.
Also the many types of dietary supplements that are on the market can aid the athlete in the quest to become stronger and faster. The market for these supplements are wide in variety and function. Ones that tend to work for the high school athlete with no side effects are Creatine, Phosogen, and Whey protein. Creatine and Phosogen are similar in their function to supply the body with more energy during times of stress ( like lifting ).
The Whey protein or egg white protein are the two that aid the body in producing more muscle by aid more stored protein into each muscle fiber. Illegal drugs such as steroids are quick builders, but the price the athlete pay is great in the future.
For the athlete is means that there is a time in the weight room to push beyond your maximum, this is diagrammed in the program of lifting. Lifting is 50 percent mental performance. Over coming the mental restraint of fit is the area of pushing past the maxes that made the athlete happy before. If you have ever lifted before you know that when it comes time for the heavy weight you have to prepare yourself to lift it. By overloading the body with more weight than normally done the mind is in condition to push more.
Variation is the used in weighting to not condition the body to a particle activity. When weighting the body is performing sport specific actives. When preforming a variation of actives for the same body part to routine the body also does not over train itself for that area. Using a mixture lifts for the same body is the technique use with in this program.