IN SEASON TRAINING FOR HIGH SCHOOL FOOTBALL ATHLETES:

MAKING THE MOST OF AN OPPORTUNITY

Trent Greener, MS, CSCS, USAW

"Confidence comes from hours and days

and weeks and years of constant work

and dedication. When I'm in the last two

minutes of a December playoff game, I'm

drawing confidence from wind sprints I did

the previous March. It's just a circle: work

and confidence, then more work and more

confidence."

Roger Staubach,

NFL Quarterback

MAKING THE LEAP WE ARE GOING TO TRAIN ALL SEASON LONG IN SEASON TRAINING PHILOSOPHY – A GIVEN FREE WEIGHT / MULTI JOINT / PROGRESSIVE STAFF ADDRESS NEEDS OF PLAYERS NEEDS RESERVE VS. STARTER; FROSH VS. SR HAVE A PLAN – BUT BE FLEXIBLE GUYS GETTING TIRED? CUT BACK WEEK? THE BEST PROGRAM IS THE ONE THAT GETS DONE THE BEST! FACILITY & COACHING ABILITY FRIENDLY!

THE PHYSICALLY WEAK NEED NOT APPLY!

DEFINING 3 POTENTIAL PROGRAMS DEVELOPMENTAL – 4 X WEEK

ALL NON STARTERS & LOW REP PLAYERS THOSE NEEDING STRENGTH & MASS GAINS

TRANSITION – 4 X WEEK MAJOR RESERVE, HI REP PLAYER THAT IS YOUNG &

NEEDS BIG GAINS.

STARTER – 3 OR 4 X WEEK / 1 AS RECOVERY? MAJOR RESERVE, SENIOR, HI REP PLAYER. COLLEGIATE

BOUND?

RATIONALE FOR DEVELOPMENTAL ATHLETE TRAINING PROGRAM

THERE IS A NEXT SEASON

BUILT IN RECOVERY & DAYS OFF

FOR LOW REP PLAYERS

CONTINUE TO LEARN SYSTEM & PROGRAM

ALWAYS FALL BACK ON MOVING FORWARD

ATHLETES WANT “SOMETHING TO DO” ON LOW ACTIVITY DAYS

DEVELOPMENTAL ATHLETE DIFFERENCES MORE WEEKLY TRAINING SESSIONS

MORE LIKE WINTER PROGRAM “LIGHT” GREATER INTENSITY & VOLUME

DEVELOPMENTAL ONLY SESSIONS? GAME DAY? / DAY AFTER GAME

TEST END OF SEASON C 1 RM SQT - BNCH - CLN - BF% - VJ – BJ – 40

PROGRAM DESIGN HIGHLIGHTS MASTER CLEAN / SQUAT / PRESS TECHNIQUE

LOTS OF COMPLEX WORK AS DYNAMIC WORK

LINEAR SET & REP SCHEMES FOR MOST

VETS CAN PLAY WITH VARIED SCHEMES

GENERAL HYPERTROPHY WORK INCLUDED

BUILT IN DOWNLOAD WEEKS – BIG GAME WEEK? NO % FOR YOUNG ATHLETES / FIRST 4-6 WEEKS

NO REAL POSITION DIFFERENCES

CORE / BALANCE / PREHAB IN DYANMIC WARM

BIGS BIG/STRONG/POWERFUL

MOBILE/AGILE

POSITION SPECIFIC LEVEL OF CONDITIONING

SKILLS POWERFUL/EXPLOSIVE

FAST/QUICK/AGILE

LEAN

HIGHLY CONDITIONED

NO DIFFERENCES FOR

YOUNG ATHLETES!

PRE LIFT NUTRITION

ALL UP FOR NOTES

DYNAMIC WORK / GENERAL TO SPECIFIC WARM-UP / LOOSEN-UP / BUILD-UP

FOUNDATION MOVEMENTS / BEST CASE! PRIORITIZE SPEED / COMPLEX TO SIMPLE ISOLATION

OLYMPIC / EXPLOSIVE MOVEMENTS 1ST STRENGTH MOVEMENTS 2ND AUXILLIARY MOVES / SAID APPROVED

RECOVERY PLAN SENIOR STRETCH / CAPTAINS GROUP MOBILITY / DEVELOPMENTAL STRETCH IMMEDIATE NUTRITION / COLD TUB

PHASE I AUGUST CAMP / TWO A DAYS ANY FALL CAMP PHYSICAL TESTING

PROGRAM ORIENTATION SURVIVAL PACKET – PHILOSOPHY - RULES

CAMP LIFTING PROGRAM LIFT TOTAL BODY / CONDITION EVERY OTHER DAY

RIGHT AFTER PRACTICE / 30 MINS TOPS / TIMED REST

CLEAN / SQUAT – BENCH / INCLINE – PULL / PUSH

3 – 4 SETS EACH / STRAIGHT PYRAMID 10 – 8 – 6 - 5

NEW & VETS SEPARATE / IF YOU CAN!! DIFF PROGRAM – NO PEER PRESSURE

GET A GOOD ATHLETE & COACH RATIO - TEACH-TEACH

PHASE II INSEASON MONDAY / MAX STRENGTH / GROUPS

DYNAMIC RUNS / TIMED GBC / 50 MINS CYCLED BENCH & SQUAT (REPS & %’S) 3 WEEK ROTATION FOR YOUNG TRAINING AGE

UPPER ASSIST HEAVY – ISO & DB’S LOWER ASSIST HEAVY – ISO LATERAL 2 – 3 WEEK ROTATION

SUPPLEMENT BEFORE & AFTER LIFT HEAVY CONDITION DAY (PRACTICE SCHEDULE?)

80-60-40’S / HALF GASSERS / SPRINTS

WHY CONDITION AFTER 75% OF SEASON COMPLETED?

RUN ONLY FOR ACTIVE RECOVERY

TUESDAY / HEAVY OR LIGHT OLYMPIC / GROUPS WEIGHTED GBC / FOOTSPEED / 40 MINS

HEAVY CYCLED CLEAN / OLY ASSIST (REPS & %’S)

HEAVY BACK & ARM WORK

2 – 3 WEEK ROTATION

SUPPLEMENT BEFORE & AFTER LIFT

LIGHT CONDITION DAY (PRACTICE SCHEDULE?)

30-20-10 YARD SPRINTS / PERFECT PLAYS

WED OR THRS / MED STRENGTH / GROUPS DYNAMIC RUNS - HURDLES / ROTATIONS / 50 MIN

GROUP DYNAMIC WARMUP

CYCLED INCLINE / REP EFFORT ASSISTS

REP EFFORT SETS GREAT FOR MID SEASON HYPERTHROPHY WORK

LIGHT SQUAT MOVE / REP EFFORT ASSISTS

OLYMPIC / FRONT / ISO

CORE WORK & STABILIZATION

SUPPLEMENT BEFORE & AFTER LIFT

NO CONDITIONING TODAY!

THURS OR FRI / LIGHT OR HEAVY OLYMPIC

THINK QUICK / LIGHT / EXPLOSIVE / POWER

WEIGHTED GBC / FOOTSPEED / 40 MINS QUICKEST SESSION OF WEEK

LIGHT CLEAN / TECH NOT LOAD

OVERHEAD PROGRESSIONS FRONT & REAR MILITARY & PUSH PRESS & JERKS

BACK AND ARM WORK

SUPPLEMENT BEFORE & AFTER LIFT

STARTERS - MOBILITY & ACTIVE RECOVERY?

DAY AFTER GAME RECOVERY / OPTIONAL

FACILITATE RECOVERY / HEALING

DYNAMIC SKIPS / TWISTS / LUNGES

2 – 3 “STATIONS” / 30 - 40 MINS SLED WORK / HURDLES / STRETCHING

TEMPO RUNS OR POOL WORK 10 X 100 YD STRIDES

SWIM & DEEP END SPRINTS

PRESSING / SQUATTING ACTIONS

WEEK SETS / REPS % OF 1 RM

1 - 3 2 – 4 / 10-12 55-70%

4 - 7 2 – 4 / 5 - 8 70-85%

LARGE % OF TRAINING TIME SPENT HERE

8 -10** 2 - 4 / 1 - 4 85+ %

**ESTABLISH WORKING 1-3-5 RM?

THE VOLUME IS MORE IMPORTANT

THAN THE INTENSITY

CLEANING / JERKING ACTIONS

WEEKS SETS / REPS % OF 1 RM

1 - 3 2 - 4 / 4 - 5 60-75%

5 – 7 2 – 4 / 3 - 5 75-85%

LARGE % OF TRAINING TIME SPENT HERE

8 – 10** 4 – 6 / 1 – 3 85+ %

**ESTABLISH WORKING 1-3-5 RM?

THE VOLUME IS MORE IMPORTANT

THAN THE INTENSITY

REPITITION MAX CONTINUUM 1 2 3 4 5 6 7 8 9 10 11 12 15 20 25

STR & POWER HI INT LOW INT

ENDURANCE

MAX POWER OUTPUT---LOW POWER OUTPUT

MOST TIME HERE

BACK SQUAT

FRONT SQUAT

LUNGES

DEADLIFT

STIFF LEG DEADLIFT

BENCH PRESS

INCLINE PRESS

DB PRESSES

RACK WORK

POWER CLEAN AND PULLS

HANG CLEAN AND PULLS

SNATCH AND PULLS

OVERHEAD PRESS AND PUSH PRESS

PLYOMETRIC / BROAD / BOX JUMP

PLYOMETRIC PUSHUPS

MEDICINE BALL WORK

PLEASE TAKE A LOOK AT YOUR SPREADSHEET WORKOUTS.

SUPPLEMENT NOT MEAL REPLACEMENT! YOUNG ATHLETES HAVE HORRIBLE DIETS –

TAKE YOUR $ TO THE QFC NOT THE GNC! GOALS FOR PRE-WORKOUT PLAN PROVIDE ENERGY FOR WORKOUT REDUCE MUSCLE DAMAGE REDUCE IMMUNE SYSTEM SUPPRESSION SPORT DRINK & SMALL AMOUNT OF PROTEIN

GOALS FOR POST-WORKOUT PLAN TAKE ADVANTAGE OF 30 MINUTE WINDOW REPLENISH GLYCOGEN STORE & ELIMINATE WASTE INITIATE FASTER RECOVERY TIME BETWEEN TRAINING

SESSIONS SPORT DRINK & PROTEIN / CHOCOLATE MILK

BIG GROUP – TIGHT FACILITY?

DIVIDE & CONQUER

SEPARATE OFF / DEF OR BIGS / SKILLS

TIMED REST & FIRST SETS

COACH DICTATES TEMPO

SIGN A LAST SET / RECORD PROGRESS

WORK AS A UNIT

1 LIFTER-1 SPOTTER-1 GETS READY TO GO

USE PROGRESSIVE TRAINING STIMULATE – DON’T ANNIHILATE! NOT ALWAYS FIGHT OR FLIGHT!

BUILD YOUR PROGRAM BASED ON YOUR FACILITY AND YOUR ABILITY TO GET IT IMPLEMENTED.

INCORPORATE NEW TRAINING STRATEGIES / TEST SUBJECTS SET & REP SCHEMES / EXERCISES

DO THIS & THIS TO DO THIS!