2011_Strength_and_Conditioning_Program_Outline.pdf

7/29/2019 2011_Strength_and_Conditioning_Program_Outline.pdf

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Strength and Conditioning Philosophy

The Pequea Valley Braves football staff will have in place a well rounded year long strength,speed and conditioning program. This program will be intertwined in order to help develop the athletein the safest and quickest way. This program is critical to the success of the Braves football program.Athletes who are physically superior to their opponents greatly increase their opportunities to win andgreatly decrease their risk of injury. Working out together also builds team unity and morale.

Furthermore, our strength program is designed to help players turn their maximum level of potential intoperformance.

The program is comprehensive, meaning that it is designed to facilitate the improvement of afootball athletes explosive strength, speed, agility, flexibility, and conditioning. The program is footballspecific, designed with the football player in mind.

There will be 3 phases to this program. Each is essential to the development of young people andthe success of our team.

1. Strengtha. These lifts will be the core of our strength program:

i. Bench Press/Towel benchii. Power Clean/Hang Clean

iii. Parallel Squat/ Box Squativ. Push Jerkv. Hang Snatch

b. Auxiliary Lifts will be scheduled to supplement the core lifts everyday2. Conditioning/Speed/Agility

a. Old School Conditioningb. Speed Training Stationsc. Agility Stations

3. Position Specific Fundamentals

The weekly template that this program will follow will be a four day upper/lower split.Monday- LOWERS, Agility 1Tuesday- UPPERS, SpeedWednesday- OFFThursday- UPPERS, Old School ConditioningFriday- LOWERS, Agility 2

The following guidelines will be observed during each workout:1. The coaching staff will supervise each workout. Coaches will be in charge in order to maintain a

safe and conducive workout environment.2. No horseplay3. Work hard every rep, set, workout, day, month, season, year.4. Players will complete the Braves Strength and Conditioning workout, not their own workouts.5. Attendance and performance records will be closely monitored and displayed.6. Players will be expected to be on time, ready to work, and appropriately dressed (RED/WHITE).7. The players will abide by all weight room rules. These rules are not put in place to hinder the

athlete, but to keep him safe.8. No player will be inactive. It is not the place for socialization9. The weight room will be treated with the utmost respect. In this very room, the successes and

failures of next season will be determined10. When athletes finish with the workouts, the weight room will be neatly organized and sanitized

each time to limit infection.11. GET BIG!!!

THE HOTTER THE FIRE, THE STRONGER THE STEEL


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Lifting Progressions

The Pequea Valley High School football program will devise lifting progressionsin order to properly and safely teach the lifts required to succeed at the game offootball. The following lifts will have progressions described in detail below. Thestrength and conditioning program will focus on the following major lifts: Power

Cleans, Squats, Bench Presses, Push Presses, Hang Snatch, and Rambos. Every lift wedo will be accompanied by a spotter who is paying close attention to the lifter.Power Clean series

Power Cleans are the most important lift in our program. It harnesses more bodyparts than any other lift and promotes optimal explosion which transfers to the footballfield. In order to teach a safe progression the lift has been broken down into 7 parts.Each lift compounds the other in a natural progression to the full power clean from thefloor.

Hang Shrugs- The lifter takes the bar off of the rack and hold it at full armextension. When ready the lifter slides the bar down the legs approximately between the hip and the knee. He then explodes upward keeping the bar at full

extension and shrugs his shoulders to his ears. At the same moment he explodeswith his hips and ankle joints promoting full extension; the athlete will oftentimes come up on his toes, and sometimes even off the ground. This is creatingthe explosion needed to finish the clean movement later. His eyes are upthrough the whole lift. The chest is up and the shoulders are back throughout.When the movement is fully exploded and shoulders up the athlete drops backto the beginning point.

Power Shrugs- The bar is lying prone on the floor. The lifter approaches the bar,centers his feet underneath between shoulder width and slightly wider. He gripsthe bar outside of his legs, with his butt down, chest, head, and eyes up. When

ready the lifter explodes upward with his leg driving upward, feet pinned to theground. He shrugs his shoulders to his ears. At the same moment he explodeswith his hips and ankle joints promoting full extension; the athlete will oftentimes come up on his toes, and sometimes even off the ground. This is creatingthe explosion needed to finish the clean movement later. His eyes are upthrough the whole lift. The chest is up and the shoulders are back throughout.When the movement is fully exploded and shoulders up the athlete drops backto the beginning point.

Hang Pulls- The lifter takes the bar off the rack and holds it at full arm extension.When ready the lifter slides the bar down the legs approximately between the

hip and the knee. He then explodes upward shrugging the bar to begin themovement and pulling the bar as high as he can. At the same moment of the pullthe lifter drops his body down. This is done through bending of the knees. Thepull should be well above the chest at this point. To finish the lift the lifterstands erect at the beginning point. Remember this is an explosive movementmuch like the shrugs we are just adding in the next element, the high pull


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Power Pulls- The bar is lying prone on the floor. The lifter approaches the bar,centers his feet underneath between shoulder width and slightly wider. He gripsthe bar outside of his legs, with his butt down, chest, head, and eyes up. Whenready the lifter explodes upward with his leg driving upward, feet pinned to theground. He then explodes upward shrugging the bar to begin the movement

and pulling the bar as high as he can. At the same moment of the pull the lifterdrops his body down. This is done through bending of the knees. The pullshould be well above the chest at this point. To finish the lift the lifter standserect at the beginning point. Remember this is an explosive movement much likethe shrugs we are just adding in the next element, the high pull

Hang Cleans- This is the second to last progression of the clean series. The liftertakes the bar off the rack and holds it at full arm extension. When ready the lifterslides the bar down the legs approximately between the hip and the knee. Hethen explodes upward shrugging and pulling the bar as his as possible. Once thebar reaches mouth to eye level, the athlete snaps his elbows underneath the bar.

Once elbows are under the bar the lift is finished with a front squat from thebottom to a standing point.

Power Cleans- This is culmination of all of the previous lifts. This is the ultimatein explosive lifts we will use at this program. The bar is lying prone on the floor.The lifter approaches the bar, centers his feet underneath between shoulderwidth and slightly wider. He grips the bar outside of his legs, with his buttdown, chest, head, and eyes up. When ready the lifter explodes upward with hisleg driving upward, feet pinned to the ground. He then explodes upwardshrugging, pulling the bar as high as he can. As he pulls the athlete drops underthe bar, flips his elbows underneath. Once the elbows are underneath the bar the

athletes executes the bottom half of the front squat and stands up. This is aextremely fast and explosive lift. Speed from the bottom leg drive is key to thesuccessful and safe lift.

Squat Series Parallel back squats- This is another fundamental lift in our program. This will

be taught from day 1 in our weight room. The lifter approaches the racked barand goes underneath it. He places the bar in between his trapezius muscle andshoulders. The hands are places outside the body on the bar. NEVER allowathletes to take their hands off the bar in order to stabilize themselves. Theathlete takes the bar off the rack and backs away for clearance and sets his feet atshoulder width to slightly wider. He then sits down while keeping his chest out,shoulders back, and head/eyes up. Once he reaches a parallel squat (90 degreeknee bend) he explodes up to fully standing.

Front Squats- The lifter in the rack approaches the bar and places his hands in anopen grip on the bar and rotates his elbows up while allowing the bar to nestle inbetween his shoulders and his neck. He then takes the bar off the rack andsettles his feet slightly wider than shoulder width and slightly pointed out. With


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his shoulders back, head and eyes up the lifter sits back as if doing a traditionalsquat and lowers himself to parallel and then explodes back up. As a coach beaware of the angles of the ankle, and hips. This is where we want to focus on inthis lift in an explosion sense. Be wary of allowing athletes to add weight untilthey are fully able to consistently execute the lift.

Zercher Squats- This is an advanced movement that requires previousexperience in the squat series. In this version the bar is lowered so that theathlete approaches the racked bar and places the elbow joint on the bar. Hisforearms and hands are pointing upward when he takes the bar off the rack. Hethen backs away for clearance. This is going to force the athlete to keep his chestout, shoulders back, and head up as the weight will be pulling down. Once hisfeet are set he squats to parallel and explodes up to standing position.

Box Squats-These are the same as parallel back squats except that instead ofsquatting to parallel the athlete squats to a box and touches with his butt andexplodes up to standing.

Squats- These are nearly the same as parallel squats except that the athletedoes not squat as far down to parallel. This allows for the athlete to get used toheavier weight on the rack and getting used to moving with the weight.

Ham-Calfs- Again these are similar to parallel back squats and squats exceptthat they are extremely deep. The goal of these squats is to touch the hamstringsto the calf muscles. The weight here is very light as the goal is to get maximummovement and explosion.

Bench Series Bench Press- This is one of the foundations of our lifting program. It is a basic

lift in which the lifter lays on the bench with the top of head in line with thebench. The lifter places his hands on the bar at an even point apart from eachother. The spotter gives a lift-off and the athlete settles the extended bar abovehis chest. He lowers the bar to his chest (not neck, or stomach) and touches hischest. He explodes from his chest propelling the bar over his eyes.

Towel/Board Press- this is the same lift as regular bench except that there is atowel or board placed on the athletes chest. This is used to shorten the lift andprovided a quicker burst of explosion from a more difficult position. This liftenacts the triceps almost exclusively.

Incline Bench- This lift is also very similar to the regular bench except the benchthat the athlete lays on is held at an incline. This incline changes the athleteslowering position of the weight. He must be more straight down now as well asstraight up.

Close Grip Bench- The action is the same as regular bench, the only difference isthe hand placement. The hands are placed inside of the rings that are on thebars. They are not touching but have at a maximum of 12 inches between them.As the athlete progresses with experience, and weight they will adjust the handposition to enact more of the triceps muscle


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Explosion series Overhead Explosions (Push presses) - Push presses are a explosive lift we use to

prepare for the Rambo lift. The bar is taken from the rack at front squat heightand positioning. The athlete steps back to clear the rack and sets feet at shoulderwidth or slightly wider. The lifter slightly bends his knees and rolls his hips

forward. He then explodes up with his legs driving them through the ground,and his hips thrusting forward. As he does this he extends his arms overheard.The arms are simply the delivery of the weight from chest to over head. It is nota shoulder press movement but an explosive movement.

Rambos- This is the culminating lifting in our program. It is a complete powerclean, front squat, and overhead explosion from the ground. The entire liftsimulates the explosiveness we are looking for in our football players.

Weight Room Rules

1. This is a construction area-WE ARE BUILDING ATHLETES

2.

BE ON TIME3. PAY ATTENTION4. GO 190%5. NO HORSEPLAY6. ALWAYS HAVE A SPOTTER7. PUSH YOUR PARTNER, THIS IS A TEAM SPORT8. WORK BUT HAVE FUN


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Offseason Strength and Conditioning Program

The Pequea Valley football coaching staff will provide the opportunity for our athletes to take thenext step physically, and maturity wise in our offseason strength and conditioning program. Thisprogram will be very intensive, organized and safe. Each phase of the workout is 8 weeks long. At theconclusion of the phase each player will be tested to see increases in their lifts. These three phases will beseparated by max days, spring football sessions, and summer sessions. These are detailed in othersections of this program. Each phase will focus on a different aspect of the athletes progression andgrowth as well as football specific concepts as well. This program is complete with lifting sessions fullydescribed below, conditioning, speed and agility, and position specific theories as well. Each athletereceives a printed cardstock detailing his workout for that week. These workouts are broken down intoability level, and position specific lifts. Athletes will be inserted into groups based on experience in theweight room; these categories will be renamed with an emphasis on the team colors, mascot, town etc. inorder to not designate directly who is more experienced in the weight room. These categories will bedetermined after each max out session. The athletes are responsible from recording each of theirworkloads for each lift. These cards are then turned into the coaching staff at the conclusion of theworkout. Each phase is broken down below:

All workouts within the program are based on the core lifts designated in the strength and conditioningphilosophy.

Bench Press/Towel benchHang Clean (Power clean)Parallel Squat/ Box SquatPush PressDeadlift

Auxiliary lifts will accompany each core lift everyday as well.

The format of a winter, spring, or summer strength and conditioning session will be as organized aspractices during the season. Each coach on staff will know his responsibilities and will work with eachathlete at each of his stations. If the group is big enough to be broken into 2 groups it will be done tooptimize training focus, and coaching of proper technique and safety. If not the group present will liftfirst then complete their flexibility session.

Strength and Conditioning Practice Format1. Dynamic Warm-up/Stretching2. Lifting groups designated(based on experience and position)3. Weight room workout- Uppers/Lowers4. Agility/Speed/Old School Conditioning5. Cool down stretching

The middle school program will also follow an organized beginner program in order to acclimatethemselves to the weight room environment as well as the expectations of the program itself. Theirschedule will be similar to the High School program just simply less days, and simpler lifts. The middleschool schedule is as follows:

Middle School Strength and Conditioning Format1. Dynamic Warm-up/Stretching

2.

Agility/Speed/Old School Conditioning3. Movements Introductory Course4. Cool down Stretching

All workouts within the program are based on learning the core movements and lifts designated in thestrength and conditioning philosophy. The emphasis here is on form not weight.

Bench Press/Towel benchHang Clean (Power clean)Parallel Squat/ Box Squat


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Push PressDeadlift

Auxiliary lifts will accompany each core lift everyday as well.


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In-season Lifting Program

The Pequea Valley football program will institute an in-season lifting regime for all. Thisprogram will be designed to maintain overall strength and core stability as the season goes on.The entire team will lift together or in shifts 3 days each week (Monday, Wednesday, and

Saturday). The Monday lift will be focusing on strength development and power. TheWednesday lift will be a scaled down version of Monday in order to allow for recovery beforethe game on Friday night. Saturday lifts will be circuit lifts to emphasis speed and power. All 3days will include an abdominal circuit to keep the core from breaking down.

Lift 1- MondayAll sets are 3x10

1. Bench Press2. Shrugs3. High Pulls4. Power Cleans5. Squats6. Shoulder Press

Lift 2- WednesdayAll sets are 3 x 5

1. Bench Press2. Shrugs3. High Pulls4. Power Cleans5. Squats6. Shoulder Press

Lift 3- Saturday Circuit LiftAll sets are 1 minute long as many reps as possible.

1.

Bench Press2. High Pulls3. Power Cleans4. Squats5. Shoulder Press


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Speed Training Program

The Pequea Valley coaching staff will create and implement a comprehensive Speed andAgility Program. Speed is a critical component of the game of football. Football Playersmust react to certain, stimulus, accelerate to maximum speed, change directions, decelerate,reaccelerate, and maintain maximum speed. Football is a game of short explosive bursts

lasting on average 5 seconds. Players also need to readjust in space, redirect to stimulus.This is football speed. The philosophy that drives this program is as follows:1. Conditioned Athletes beats Tired Talent2. Outwork everyone every chance you get3. Speed is an equalizer when playing superior teams4. Turn minimal gains into touchdowns5. Pursuit with reckless abandon6. Form and Fundamentals are a necessityEvery day the athletes will be challenged in a different modality in order to allow for

recovery time, and increase their speed, agility, and overall athletic successes.

Weekly Training Template Monday-Agility 1

Dot drills Line drills Polymeric Boxes

Tuesday- Speed Focus Form Speed Work Jump Rope Cone Drills Ladder Drills

Wednesday-OFF Thursday- OLD SCHOOL CONDITIONING

Friday- Agility 2 Cone Drills Bags Hurdle Drills

The Speed program is broken into three phases (I, II, III) and within those phases are 2parts- Dynamic Flex/Speed Form, Stations

The dynamic flexibility session will be completed as a team. Within it the followingdrills will be completed. 2 times x 20 yds once they reach 20 yards they jog another ten withgood running form, leg swings- 10/leg

1. Sitting Arm Action

2.

Hip Abduction3. Knees to Chest/Extend4. Leg Swings5. Walking Knees to Chest6. Walking Lunges7. Walking Straight Leg Raise8. Side Lunges9. Quick Shuffle10.Groin Skip


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11.Back Pedal12.Speed Skips13.Lateral Speed Skips14.Ankle Flips

Once these are general flexibility drills are completed the athletes will be broken up into

4 groups. The groups will be stationed at various parts of the field. The groups will havespecific drills they will do each week. Each station will last 5-7 minutes. This enables thecoaches to explain the drills correctly, and get an accurate number of reps for the entiregroup. The athletes will recover between stations 1-2 minutes. During the work period, itneeds to be intense and work getting done.

Station 1: Stance and Starts- 10 x 20 yardsSpeed Stance StartsPosition Stance StartsPushup StartsGround StartsResistive Starts

Station 2: Acceleration 5 x 40 ydsResistive Running

TiresHarness/Ropes

Station 3: Speed 10x distance in drillBuildups- 30 yds, scale 10ydsStraight Sprints- 40-60ydsIn-Outs- 100yds- acc 20, decc 20, full 20, decc 20, acc 20Flys- flying 20s, 30s

Station 4: Speed EnduranceSprints w 20-25 seconds rest.


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Old School Conditioning for Football

There is no secret to winning the conditioning battle in football. In order to create hardened,mentally tough, conditioned athletes you must push the envelope and quite simply put work in.

Football conditioning doesnt require expensive state of the art equipment. All that isrequired is a desire to get better and the mentality of a warrior. The following segments are

broken down with the intent that the player will push himself and his team to the limit at everyopportunity.

1. Truck Pusha. Push the trucknot rocket science

2. Tiresa. Flipb. Sledge Hammers

3. Anchor Ropesa. Wave

i. Specified time

b.

Tug of War4. Sprintsa. 12-120s- 1:00 Eachb. 14-120s- 50 sec eachc. 16-120s- 40 sec eachd. 18-120s- 30 seconds eache. 20- 120s- 25 sec each

5. Ladders (sprints)a. 100 yds, 80, 60, 40, 20,10,5b. 1:00 each drop time each repc. Go up the ladder and down the ladder

d.

Can also be done from the sidelinei. Hash, midfield, hash, sideline6. Sprint Jog

a. Sprint specified distance (record time), jog that amount of timeb. Repeat

7. 200m, 400m, 800m repeatsa. Sprint distance, walk that distance

8. Flying 30s,40s,50s9. Towel Drill-toughness drill

a. Essentially a tug of warb. Goal- pull the towel from the other guy

10.

Country Fair (4 Corners)a. 4 Cones at each corner of end line of endzone-1,2,3,4b. Jog End line, Sprint Sidelinesc. At cones 1,3 do the same exercise, cones 2,4 do the samed. Pushupse. Situpsf. Burpeesg. Burpees


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h. Mountain Climbersi. Squat Jumps

11.Cinder Block Drillsa. Stadium Stairsb. Hills

c.

Cinder Cleans/Press12.Gassersa. 1/4 Gasser- Sprint Sideline to sidelineb. Gasser- Sprint Sideline to sideline and backc. Full Gasser- Sideline to sideline and back twice

13.Stadium Stepsa. Regularb. Skip a stepc. Skip two stepsd. Full explosion up the stairse. Quick down (on your toes)

f.

Sprint to next UP part14.Bear Crawls15.Log Drills

a. Hillsb. Lunges

16.Chain Drillsa. Raise n Run

17.Mix it upsa. Sprints, Pushups, Sprints, prisoner squats etc.

18. Interval Sprints19.Game Simulation Drill

a.

4 Quartersb. Mixing up the sprints and jogging to simulate the moving of a ball throughoutthe game on the field

Documents

2011_Strength_and_Conditioning_Program_Outline.pdf