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Applied Strength Training For Football. Robert McAdams www.robertwmcadams.com. Off-Season Purposes. What’s the purposes of the off-season? Main Purpose: Increased Team Ability Primary: *Strength, *Power, Speed, Bodyweight Aux.: Skills/Tech—Footwork, Blocking, Tackling

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Applied strength training for football l.jpg

Applied Strength Training For Football

Robert McAdams

www.robertwmcadams.com


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Off-Season Purposes

  • What’s the purposes of the off-season?

    • Main Purpose: Increased Team Ability

      • Primary: *Strength, *Power, Speed, Bodyweight

      • Aux.: Skills/Tech—Footwork, Blocking, Tackling

    • Secondary: Increased Team Character

      • Comradery, Work Ethic, Discipline, Motivation, & Pride

    • Conclusion

      • Strength & Power are PRIMARY concern of MAIN off-season purpose

  • What the main purpose (or use) of the “Weightroom”?

    • Increased Strength & Power—PERIOD!

      • So don’t “do everything” in the weightroom, just get strong & powerful

      • Speed will improve with very little agility training AND + strength & power

      • Bodyweight will increase with very little emphases AND + strength & power

      • Tackling, blocking, & other skills are best taught in pads—not the weightroom

        • These skills are also improved with very little training AND + strength & power

      • Character traits will be learned along the way, no need to focus on them

        • These traits will be improved with very little emphasis AND + strength & power


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Strength/Power Principles

  • How is Strength/Power Built?

    • Multi-joint movements/exercises

      • No isolation exercises

      • Strength: Squat, Bench, & Rows

      • Power: Snatch, Clean

    • Low Volume & Fatigue—low reps, more rest

      • Strength: 3-6 rep range

      • Power: 1-3 rep range

      • 3 min rest between sets

    • Increase Intensity—bar weight increases over time

    • Exercise Technique—MASTER few VS “Doing” many


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The Basic 5x5 Program

  • Mon/Wed/Fri “5x5 Heavy” Days80 minutes

    • Group A (split, then flip-flop) 35 min

      • Squat, Bench/Row 5x5 3 min/set, 15 min/ex

    • Group B (all one, then all other) 35 min

      • Snatch, Clean 5x3r 3 min/set, 15 min/ex

    • Team Abs 10 min

  • Tu/Th “20x1 Tech/AG” Days 80 minutes

    • Group A 40 min

      • Snatch, Clean 20x1r 1 min/set, 20 min/ex

    • Group B 40 min

      • Agilities, Dots 10 min/ex

      • Bounding, Lines 10 min/ex

  • Wed “Power” Days

    • Same as M/W/F except with 85% of normal weight


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The Condensed (JH) Version

  • Mon/Wed/Fri “5x5 Heavy” 45 minutes

    • Group A (flip-flop) 20 min

      • Squat, Bench/Row 3x5 3 min/set, 10 min/ex

    • Group B 20 min

      • Snatch, Clean 3x3 3min/set, 10 min/ex

    • Team Abs 5 min

  • Tu/Th “20x1 Tech/AG” 45 minutes

    • Group A 22 min

      • Snatch 10x1, Clean 12x1 1 min/set, 10 min/ex

    • Group B 22 min

      • Agilities, Dot Drill, Lines 7 min/ex

  • Wed “Power” Days

    • Same as M/W/F except with 85% of normal weight


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Details of the Program

  • All variables remain CONSTANT/CONSISTENT

    • Exercises: Squat, Bench/Row, Snatch, Clean

    • Volume: 5x5, 5x3r, 20x1r

    • Heavy (or Power) days are all IDENTICAL

    • Technique days are all IDENTICAL

  • Consistency helps kids/coaches understand/implement program

    • Kids/Coaches know what to do & expect in only a few weeks

  • Weight Accountability *numbers that mean something*

    • Initially “Heavy Weight” is 75% of max

    • Weight up 5lb if all 5x5 done, down 20lb if not done

      • Insures the kids will increase much more than decrease

        • Affects kid’s body—adapt to ever-increasing weight

        • Affects kid’s view of weightroom—they expect to get stronger

      • Weights written down on sheet by athlete after 5th set

      • Coach will put Mon weights on the new sheet every week

    • Technique days are 70% of Monday Weights Snatch & Clean

    • Power days are 85% of Mon Weights for ALL Exercises


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    HVY-PWR-EZ Weight Chart

    • Used Tu/Th for technique day weight

      • Ex. Mon = 205 Clean 5x3 (HVYEZ)?

      • 145lb range +/- to keep group same

    • Used Wed for power day weight

      • Ex. Mon = 275 5x5 Squat (HVYPWR)

      • 240lb range +/- to keep group same

    • Used for “max range” or aiming point

      • Ex. 275 Squat 5x5, 205 Clean 5x3

      • Likely max = (PWRHVY for 5x3, PWRHVY + down 1 for 5x5)

      • Squat = 340lb range, Clean = 235lb range

    • Chart Made With Microsoft Excel

      • Column 1 “15 + cell (above it = 100)” & drag it down until desired max weight

      • Column 2 “round (.85 * cell (to left)/5, 0) * 5” & drag down to bottom

      • Column 3 “round (.7 * cell (to left)/5, 0) * 5” & drag down to bottom




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    Coaches’ Office

    Estill County, KY Weightroom


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    Squatting Key Coaching Points

    • Squat is King of Strength Exercise

      • Kids have to get down to below parallel to get benefits

      • Coach “through heels”

        • Sit back on your heels (going down)

        • Should be able to wiggle toes through the whole squat

        • Keep your heels down (at the bottom)

        • Push through your heels (coming up)

      • Coach “taking a dump”

        • Sit back like you’re “taking a dump”

        • Don’t get crap on your feet… Sit way back, shoulders forward

      • Punish—Group: for ANY kids squatting above parallel

        • Call out each groups number of above parallel squats = team up-downs

        • This really cuts down on above parallel squatting


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    Bench/Rows Coaching Points

    • Upper body is less coaching intensive than lower body

    • Bench Press (Chest/Front Shoulder/Arm)

      • Big breath at top hold, descend slowly “on track” to bottom

        • “Big air tight!”, you can’t over-coach breathing properly

        • Smooth decent, not jerky or fast

      • Bar below nipples (sternum) w/ elbows in to body/lats tight

        • Smooth into and out of the chest, no bounce

      • Drive elbows up and press to over eyes—focus on elbows

    • Row (Upper Back/Rear Shoulder/Arm)

      • Deadlift barbell

        • Bend over to approx 45-60 degree angle

      • Pull bar back to belly with focus on elbows

        • “Break bar over your belly”

      • “Smooth stretch…” going down + big breath

    • Honestly, I don’t care much about either of these…

    • I do them because…

      • Kids love bench + pretty muscles

      • Shoulder stability and strength helps avoid injuries

      • They promote some balance to this leg-dominant program


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    Alterations, Problems, Resolutions

    • Alterations to 5x5

      • Add the “Power” day Wednesday

        • Good for after all kids tap out 1-2 times on all exercises

          • This should happen around 6-8 weeks in

        • Starting weight is best 5x5 (weight before last decrease) minus 15-20lb

        • Only increase on Mon/Fri

          • Should last you another 4-6 weeks with few decreases

    • Problems

      • 5x5 doesn’t encourage muscle growth BEST*

      • 5x5 doesn’t fatigue kids BEST*

      • Kids need to gain muscle at some point…

    • Resolutions

      • Fatigue-Strength Training

      • Only done AFTER base strength/tech established (3+ mo of 5x5)

        • Phase 1 “Max 12/Drop 12’s” (max 12, followed by 3x12 less weight, 45s timed rest for 2-3 wk)

        • Phase 2 “Max 10/20” (max 10, followed by max 20, 4-5 min rest, 2-3 wk)

        • Phase 3 “Max 8/15” (max 8, followed by max 15, 4-5 min rest, 2-3 wk)

        • Weight increased in progression like in 5x5—up 5 if complete, down 10 if not complete

      • 4-6 week training period with growth increase w/ same type strength progression

        • Kids must EAT MORE FOOD + DRINK MILK DURING THIS PHASE

      • 5x5 fits right into this programming (right after it for 6-9 weeks)


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    Questions?


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