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2003/04/09, 09:13 PM
So I won't have to post this in each of the football threads, hope all interested will look at this....
This plan was taken directly from the book Getting Stronger by Bill Pearl.
Football Training Plan
This particular program will make the athlete stronger, and will increase the strength of the entire body. The emphasis is on major muscle groups: shoulder girdle, back, hips and legs. Still no body parts are neglected. As you use major exercises you incorporate others that are not being directly targeted.
Each position will have different requirements, for the most part to gain strength this will work for almost anyone. The program will focus on the big three: power clean, squat and bench press. The only time these exercises are not used is if a athlete has been injured and is rehabilitating or if a player has a obvious weakness in a particular body part.
A full 15 minute session of stretching before and after weight training is required. When stretching, pay close attention to hamstrings and shoulders.
3 days of cardiovascular exercise is also helpful and will improve performance considerably.
Day 1 – 20 minute High Intensity Cardio Session (as hard as you can)
Day 2 – 30 minute moderate jog / run
Day 3 – 45 minute low intensity aerobic session
(The days that you perform the cardiovascular training is not important – By the end of the week all 3 days must be complete)
Goal of Training Plan: To strengthen all the major muscle groups and to develop muscle balance
Your program will have a heavy and a light day. The heavy day is the weight performed at the maximum for the total number of reps used. Your reps should be explosive but still controlled. On your light days you want to use about 70% of the weight listed for the heavy day with the designated number of reps. This is not a ego day, the weight will seem light, you must focus on your form and the speed and tempo of the reps is much slower.
When either warming up or cooling down add about 100 – 200 reps of upper and lower abdominal work, this will help lower the risk of injury. Also add a superset of leg curls and leg extensions. These are performed one right after the other for about 3 sets of 12 – 15 reps each. This will help prevent injury to the knee.
Off – season Training Program #1 (Followed until mid spring)
Monday (Heavy Day)
Power Cleans 5 sets x 5 reps
Bench Press 5 sets x 5 reps
Squats 5 sets x 5 reps
The heavy days sets the pace for the week. The rest of the week is based on the accomplishments of the heavy day. Try to increase the power clean and bench by 5 lbs and the squat by 10 lbs each week. Do not increase the poundages unless you have successfully completed the prescribed number of reps the previous week.
You can add 2 – 3 assisted exercises if you choose for the heavy days.
Wednesday (Light Day)
Power Cleans 5 sets x 5 reps
Bench Press 5 sets x 5 reps
Squats 5 sets x 5 reps
Use 70% of the weight that you used on the Heavy Day
Friday (Medium Day)
Power Cleans 5 sets x 5 reps
Bench Press 5 sets x 5 reps
Squats 5 sets x 5 reps
Use 85% of the weight that you used on the Heavy Day
Off – Season Training Plan #2 (follow until 1 week before practice begins)
Use the days before football starts for mental preparation, agility drills and sharpening of your running stride.
Each set you should progressively use heavier weights, once you get all of the reps listed by adding weight each set increase the final set by 5% your next workout.
Monday (Heavy Day)
Power Cleans 6 sets x 5-5-5-3-3-3
Bench Press 9 sets x 5-5-5-2-2-2-5-5-5
Squats 6 sets x 5-5-5-5-5-5
Incline Curls 2 sets x 20-20
Tuesday (Light Day) use 70% of weight of heavy day
Power Cleans 5 sets x 5-5-5-5-5
Standing Front Military 6 sets x 5-5-5-5-5-5
Dips (last 3 sets weighted) 6 sets x 5-5-5-3-3-3
Calf Raises 3 sets x 30-30-30
Wednesday (Light Day) use 70% of weight of heavy day
Squats 5 sets x 5-5-5-5-5
Good Mornings 4 sets x 8-8-8-8
Incline Curls 5 sets x 5-5-5-5-5
Tricep Pushdowns 2 sets x 20-20
Friday (Medium Day) use 85% of weight of heavy day
Squats 6 sets x 5-5-5-3-3-3
Barbell Shrugs 5 sets x 5-5-5-5-5
Bench Press 5 sets x 8-8-8-8-8
Close Grip Benches 2 sets x 8-8
In – Season Football Program
During two-a-days, lay off all weight work. Focus all your mental and physical energies on football, and football alone. As soon as normal practice begins, return to the weight room so that you can retain the strength you developed during the off-season.
Continue to super set leg curls with leg extensions, do abdominals and stretch every weight training session
Start light and increase your poundages each set
Rotate weeks, after you finish week #3 go back to week #1
Week One
Monday: Power Cleans 3 sets x 5-5-5
Tuesday: Squats 3 sets x 5-5-5
Wednesday: Bench Press 3 sets x 5-5-5
Thursday: Power Cleans 3 setx x 5-5-5
Friday: Stretching, mental preparation for game
Week Two
Monday: Squats 4 sets x 5-5-5-5
Tuesday: Bench Press 3 sets x 5-5-5
Power Cleans 3 sets x 5-5-5
Wednesday: Squats 5 sets x 5-5-5-5-5
Thursday: Bench Press 3 sets x 5-5-5
Power Cleans 3 sets x 5-5-5
Friday: Stretching, mental preparation for game
Week Three
Monday: Squats 5 sets x 5-5-5-5-5
Bench Press 4 sets x 5-5-5-5
Tuesday: Power Cleans 4 sets x 5-5-5-5
Upright Rows 3 sets x 5-5-5
Wednesday: Squats 5 sets x 5-5-5-5-5
Incline Curls 4 sets x 5-5-5-5
Thursday: Barbell Shrugs 4 sets x 5-5-5-5
Standing Front Press 4 sets x 5-5-5-5
Friday: Stretching, mental preparation for game
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The one goal you will NEVER achieve is the one you never attempt.
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2003/04/10, 11:10 AM
You work too hard, bbfit1. i hope they appreciate it. BTW, that is an excellent book for anyone who has a specific training angle.
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Challenge + Consistency = Results
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2003/04/10, 01:09 PM
I feel I would be remiss in my duties as a good moderator if I didn't try to help all I could with questions.
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The one goal you will NEVER achieve is the one you never attempt.
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2003/05/08, 05:12 PM
Excellent post, bb1. I like the whole concept of periodized intensity within the work week and the week-to-week specificity and focus on certain lifts. Really cool. I'll have to get my hands on that book.
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"Don't follow leaders and watch your parking meters!"
-- Bob Dylan
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2003/05/16, 11:16 PM
That is a good plan for the strength training end of it. In addition you can and should add exercises like one legged squats and various forms of lunging in all planes of motion, squats with a staggered stance to simulate the football stance, reaches in all planes of motion to train deceleration, and some plyometric work. Of course the most important thing is PROGRESSION!!!!
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2003/07/09, 03:39 PM
I recently Graduated From BYU and took several athlete training classes. And a football coaching classes.. I think this is a Great OFF-SEASON/DURNIG SEASON workout....
-----I ONLY HAVE ONE THING THAT NEEDS TO BE STRESSED--------
But once Practice Starts you will have games every week or every other week.. So Hard workouts are not what you need...(REMEMBER THIS) You just need to maintain.. what you have already bulit up...The Season is not thie time to improve strength and size... It is for Skills and fundamentals.. You do not want sore muscles during a game... I can't tell you how many times I have helped coach and train kids who want to be bigger by the next game... and just end up being sore and playing worse than ever... Also EAT GOOD during the season... This will help you soo much... Good Nutrition is the MAGIC PILL to top performance....
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2003/07/15, 12:18 PM
wow that is great do you have one for basketball also?
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2003/07/15, 07:22 PM
Yeah, I would say you raise the reps to 8-12 as basketball needs less pure strength...add in more plyometrics and fast reps for basketball.
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If hard work and persistence were the keys to success, most people would opt to pick the lock.~Dick
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2003/10/01, 03:59 PM
stretching before lifting is detrimental to the athletes performance. 18 100's with a goal time of 15-18 sec and 45 sec rest is better than doing hard cardio. Football is a sport that requires anaerobic endurance, not aerobic endurance.
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2003/10/01, 04:18 PM
Personally, I think stretching can be quite beneficial to the strength athlete, but I know that this is a hot topic for debate. In regards to your 100s, I think 15 100s with a time of 12-15 and 45 sec rest is better for athletic performance overall.
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Michael
Trample the weak; hurdle the dead!
Chaos, Panic, Disorder.... Yes, my work here is done!
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2003/10/01, 06:08 PM
Static stretching before exercise can decrease maximal force output by up to 5%, decrease the rate of force development by 8%, and increase EMG latencies by 16%. A 10 minute dynamic warm-up has been shown to produce to significant effects on maximal force output, increases rate of force development by 8%, and decreases EMG latencies by 2%. Static stretching may also lead to athletic injury. How many times during a lift or during a contest does an athlete ever hold a static contraction. If your training plan is sport specific, than why not the warm-up too?
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2003/10/03, 07:15 AM
The 18 hundreds with 15-18 sec is just a start. Those are for metabolic conditioning. 18 sec goal time is for lineman. 15 is for little guys. Eventually the goal times work down to 12-16 sec. and increase from 18 to 22. Football has a high anaerobic demand so you must train your athletes for that demand.
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2003/10/21, 10:44 AM
Agilities are more important than straight ahead speed for football. First step acceleration and catch up speed are also more important than overall speed (40 time). There are many ways to develop these areas. I will type it up in a word document and copy and paste here in a post. Give me a little time.
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2003/10/24, 03:31 PM
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Quoting from richardjst:
Yeah, I would say you raise the reps to 8-12 as basketball needs less pure strength...add in more plyometrics and fast reps for basketball.
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Basketball is also an explosive sport requiring explosive strength. 8-12 reps will not cut it. To increase the verticle jump BB players will need to work up to semi-heavy triples double on squats and cleans. Anaerobic endurance is more important to these athletes than aerobic endurance. 300 yard shuttles, 100 yard sprints with short rest intervals, etc....
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2003/10/24, 03:32 PM
triples and doubles * mistake in post
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2004/06/10, 03:13 PM
i am 17yr old male runningback, i have been lifting for more then 2 years now. earlier this year i suffered an injury during the season which broke my ankle and left doing nothing for 3 months. but the bone is recovered now and ive been working out since. but i used to weight 185 now i weigh 160 and can't seem to gain any weight, ive thought about andro or steroids but i dunno if i should, also i am having trouble getting my strength back especially in my left leg at my calf and thigh what should i do?
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2004/06/13, 10:14 PM
Steroids are not the answer. They are for people with a weak will and spirit. Start to squat. Train light. Try sets of 8-12 with light weight. Follow that up with a single leg split squat on both legs. We need to catch that injured leg up. Now, I am not big on machines but I feel you will need single leg curls. Sets of 10. Set a weight your weaker leg can handle and then use that same weight for the stronger leg. We want to catch that other leg up because if it is weaker by more than 10% of the stronger then you are at a greater risk for more injury. Try performing single leg RDLs with a medball or just a barbell. Perform single leg calve raises so we can strengthen the ankle. Send me an email and I will put a better program together for you.
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2004/12/10, 10:17 PM
Wouldn't doing the same workouts three times a week be overtraining?
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2004/12/10, 10:17 PM
Message deleted by moderator due to unsuitable content for this board.
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2004/12/11, 09:20 PM
No. Overtraining has to do more with total reps per week, not necessarily how many times you work out each body part.
Although the most popular way to workout is once per bodypart per week, it is not necessarily the best and definitly not the only way to go.
It can be confusing, but just try to read all the articles with an open mind, this way you can take all the things you've learnt, combine them and use them together.
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2004/12/11, 11:43 PM
I have recently taken up Power High Pulls/Power Cleans as way to increase overall body explosiveness....
my question is this...what's an appropriate ratio of power cleans to deadlift?
I keep reading different things online...is it 1/3?1/2? 2/3?
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2004/12/14, 12:35 PM
RUN GASSERS , LOTZ & LOTZ OF GASSERS , MAKE U STRONG , MAKE U HAVE ANAEROBIC ENDURANCE OF A VIKING RIDING ON A CHEETAH!
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2004/12/15, 05:36 PM
Well then isn't the volume too high for this then? I mean your doing 5 sets of Bench Press 3 times a week, 5 sets of Squats three times a week and 5 sets of Power clean three times a week. That really seems like overtraining to me.
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2004/12/18, 01:30 PM
Any takers for my question?
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2004/12/18, 02:10 PM
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Quoting from willywig:
I recently Graduated From BYU and took several athlete training classes. And a football coaching classes.. I think this is a Great OFF-SEASON/DURNIG SEASON workout....
-----I ONLY HAVE ONE THING THAT NEEDS TO BE STRESSED
But once Practice Starts you will have games every week or every other week.. So Hard workouts are not what you need...(REMEMBER THIS) You just need to maintain.. what you have already bulit up...The Season is not thie time to improve strength and size... It is for Skills and fundamentals.. You do not want sore muscles during a game... I can't tell you how many times I have helped coach and train kids who want to be bigger by the next game... and just end up being sore and playing worse than ever... Also EAT GOOD during the season... This will help you soo much... Good Nutrition is the MAGIC PILL to top performance....
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Why can't you get stronger during the season? I trained like that when I played and played better and better each week because I got a little stronger each week. I train my athletes to get stronger each week during the season and it makes a big difference. They can do more at the end of the season. Now, I'm not saying go crazy and lift super heavy but there is no reason why you can't get a little better each time you come in the weight room if you TRUELY know what you are doing.
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2004/12/24, 02:39 PM
Rev8ball: Gator is not saying that stretching is not important. He is only pointing out that stretching BEFORE excercise has a negative effect on your output. Stretching after a workout and as a part of your recovery training is very important...
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2004/12/24, 02:42 PM
Willywig, I agree with gator. If you lift correctly, you can continue to get stronger throughout the season. I am an in-season wrestler and am practicing at least twice a day with 2 a.m. runs a week and 4-6 weightlifting sessions a week, and I am getting much stronger and faster as well as aerobically fit. I have increased all of my maxes and am performing better now than I was at the begining of the season.
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2004/12/24, 02:45 PM
Alienheat4: no, it is not overtraining, but it will not help you that much. Doing the same workout 3 times a week, at least where weightlifting is concerned, will cause you to hit a plateau VERY quickly. You must force your muscles to adapt to new stimulus every week in order to achieve significant gains.
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2004/12/24, 02:48 PM
And to explain my 4-6 workouts thing: I have 4 main workouts, based on a westside template. The other two are extra workouts, but not workouts based around the three core lifts. Mostly lifts for any muscles I might neglect while training for powerlifting, any sport specific lifts. Also, I do recovery work in these workouts. Another thing I include in these workouts is ab work and high repetition reverse-hyper work.
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Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even.
steve
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2004/12/24, 07:01 PM
Wrestler125: Are you saying this is a bad workout?
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2004/12/25, 03:42 PM
For a high school football player thats just starting lifting, its a great way to build a base. For a competitive powerlifter...
First I would have to advise against two max effort excercises in one workout, let alone doing bench press and squat on same day, as well as repeating a workout over and over with a different load. it all depends on what your goals are.
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Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even.
steve
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2004/12/26, 08:49 PM
Well I am just a high school football player who is playing varsity football next year, and I have no intentions of being a competitive powerlifter at this point.
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2005/01/04, 07:07 PM
It is a good start if you don't have anyone to help you. You'll be way ahead of almost everyone else if you perform this plan using correct form on all lifts. That is the key. Cleans are tough to learn when you have someone coaching you. You need to look them up online and find as many different references as you can and practice with light weight until you feel confident you can handle more weight with great form. You can apply that to all exercises.
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