Gridiron Domination Manual2
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Copyright 2012 Grow Stronger Productions Inc.All Rights Reserved. No part of this book may be reproduced or transmitted in any form by any means graphic, electronic, or mechanical without permission in writing from the 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 in this document is at the readers sole discretion and risk.The authors 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, or fitness for any particular purpose. The authors 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
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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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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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PeriodizationThe 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 sub-phases 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? Its 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? Lets say Joey Guns can bench press 300lbs and suppose hes 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. Youve 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 PeriodizationConjugate 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 (its 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 fitness required for the given sport based upon the athletes 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 giv