Strength and Conditioning Philosophy

The Red Mountain football staff will have in place a well-rounded yearlong strength, speed and conditioning

program. This program will be intertwined in order to help develop the athlete in the safest and quickest way. This

program is critical to the success of the Red Mountain football program.

Athletes who are physically superior to their opponents greatly increase their opportunities to win and greatly

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 into performance.

The program is comprehensive, meaning that it is designed to facilitate the improvement of a football athlete’s

explosive strength, speed, agility, flexibility, and conditioning. The program is partially football specific, designed

with the football player in mind. Strength Training is periodized based on NSCA formulas and percentage assigned.

There will be (4) phases to this program. Each is essential to the development of young people and the success of

our team.

1. In-Season (Aug-Nov)

a. This will be a maintenance + routine:

i. Bench Press/Towel bench

ii. Deadlifts/Hang Cleans/Power Cleans

iii. Parallel Squat/Box Squat

iv. Push Jerk

v. Hang Snatch/overhead Squat (Flexibility)

b. Few Axillary Lifts, We want to do just enough to not lose any of our Max strength in our core lifts.

2. Winter Training (Jan-Feb)

a. This 8 Week session will be for Muscle Hypertrophy:

i. Core lifts

ii. 15-8 Reps at 67-80% of our 1RM

iii. Create new muscle

b. Lots of Axillary lifts during this session, lots of reps as well. 10+ each set

3. Spring Training (Mar-May)

a. This 6 week session will focus on Maximal Strength gains:

i. Core Lifts

ii. 10-4 Reps at 75-90% of our 1RM

iii. Increase neuron recruitment in muscle to increase strength

iv. First Max at the end of this cycle.

4. Summer Training (June-July)

a. This cycle will focus primary on creating explosive power

i. Core Lifts

ii. 5-3-1 Rep model at 85+% of our 1RM

iii. Plyometric exercises are incorporated into workout.

iv. Second Max at the end of this cycle

b. Conditioning Cycle

i. Four day a week football specific conditioning schedule

ii. Linear and Directions agilities work

iii. Speed Development

iv. Old School Conditioning and Team work

v. Combine style testing (40yrd, 10yrd, 5-10-5, Vertical Jump, Broad Jump, and 300yrd Shuttle)

vi. Pre-Camp Conditioning Test (16) 110yrd timed Sprints.

Program Time Line and Lifting Progression

* Freshman Fall Semester you must register for 6th Hour AA Athletics Freshman Football class.

** Depending on class load it is recommended that you register for PE 76 Fall semester freshman year only. This would give yo u

2 PE credits this semester and 4 core classes. No other electives can be taken.

*** Please do not register for a regular PE class, only 6th Period AA Athletics Classes. All PE Credits should be AA Athletic.

The following guidelines will be observed during each workout:

1. The coaching staff will supervise each workout. Coaches will be maintaining a safe and conducive workout environment.

2. No horseplay

3. Work hard every rep, set, workout, day, month, season, year.

4. Players will complete the Red Mountain 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 (RUNNING SHOES & SCHOOL COLORS).

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.

9. The weight room is our life blood. In this very room, the foundation of next season will be laid. No cracks gentlemen.

10. Use this time to bond, and grow as a team, a player, and a family. These are your “brothers”.

11. GET BIG!!!

12. BUT MOST IMPORTATNLY…HAVE FUN DOING IT!

Register for Summer Strength Camp **Register for 6th Hour Freshman Football***Do not register for a Weight Training Class*

Intro to Core Lifts Weight Training will start Mid February

Bench Press Tuesday, Thursday, Friday 6:15-7:30am

Back Squat Introduction of Hang Cleans

Dead Lifts

First Recorded Maxes (Baseline) Advance Max Progression by 12% (12%) Advance Max Progression by 12% (25%)

Register for Summer Strength Camp Lifting will take place 2 days a week Register for Winter Strength Camp

Morning Weight training Thursday and Saturdays Resister for Spring Strength Camp

Introduction to Agility and Speed Core lifts and Light Conditioning All lifting after school 4 days a week

Introduction of Overhead Lifts Introduction to Push Jerks

Advance Max Progression by 12% (40%) Advance Max Progression by 12% (57%) Advance Max Progression by 12% (76%)

Register for Summer Strength Camp Register for Morning Strength Camp Register for Winter Strength Camp

Morning Weight training Monday and Wednesday 6:15-7:30am Resister for Spring Strength Camp

Introduction to Power Cleans Core Lifts at 80% or higher and Plyometrics All lifting after school 4 days a week

Advanced Agility and Speed

Advance Max Progression by 12% (97%) Advance Max Progression by 12% (121%) Advance Max Progression by 12% (147%)

Register for Summer Strength Camp Register for Morning Strength Camp

Morning Weight training Monday and Wednesday 6:15-7:30am

Advanced Agility and Speed Core Lifts at 80% or higher and Plyometrics

Final Max in Program

Advance Max Progression by 12% (177%)

Summer Sophomore Year: Sophomore Fall Semester:

Freshman Spring Semester

Year 1 Freshman Year

Year 2 Sophomore YearSophomore Spring Semester:

Summer Freshman Year Freshman Fall Semester

**If possible please register for PE 76

Weight Training for this semester only. All

other weight training will be done held

during camps

Over course of 4 years the objective of our

s trength and conditioning is to increase our

overa l l max s trength by 12% each testing cycle.

Leading to an overa l l increase in s trength near

200% of our origina l maxes during our freshman

year.

Summer Junior Year: Junior Fall Semester: Junior Spring Semester:

Year 3 Junior Year

Year 4 Senior YearSummer Senior Year: Senior Fall Semester: Program Max Progression

Key Elements of Productive Training

Intensity: The prime aspect of a successful training program. In order to achieve goals an athlete must have

training passion rather than just getting through the workout.

Consistency: Remaining consistent throughout a training program, before, during and after workouts. Preparing

the body to train with good eating habits, proper rest and recovery as well as training with a high level of intensity

day in and day out.

Accountability: Being accountable to teammates to show up each day with a high level of intensity and mental

readiness. Also being accountable to yourself for lack of intensity and poor eating and recovery habits.

Mental Toughness: Training hard each and every day is not easy, neither is being a champion. In order to reach

goals you must be mentally ready to compete each workout and mentally strong enough to push through.

Sport Nutrition

The value of a proper diet and good nutrition has become increasingly important in athletic performance.

Good nutrition is essential for maximizing performance in athletics. Food provides us the energy to train and

the building blocks to grow. The hard training athlete must be properly fueled if they are to reach their

physical potential. Consistent eating patterns and attention to a balanced diet will provide you with all the

benefits of good nutrition. The following information will assist you in making good choices on a daily basis.

Proper nutrition and weight control is a lifelong habit, teach yourself proper guidelines now!

Balanced Diet

A balanced diet consists of: Carbohydrates: 65% of daily caloric intake

Fats: 15% of daily caloric intake

Proteins: 20% of daily caloric intake

Do not skip meals! This will result in reduced energy levels, late day overeating and will lower your Basal

Metabolic Rate. EAT BREAKFAST! It is important to maintain energy levels throughout the day. Breakfast

gives you the energy to start your day. Skipping meals to lose weight is counterproductive. You should eat at

least 3 meals per day, preferably 4-5 smaller ones. If you skip breakfast your body will have gone without

nutrition for 18 hours. This is not conducive to hard training.

Water is the most neglected nutrient. Fluid is very important to the hard training athlete. Water makes up

65-70% of the muscle. Muscles will not be able to function properly if they are dehydrated. Drink plenty of

fluids prior to, during and following any athletic activity. Do not wait until you are thirsty to drink water.

Athletes should drink a minimum of 6-10 12 ounce glasses of water per day.

Supplements are just that, SUPPLIMENTS. They are meant to supplement your existing diet. Do not use

Protein shakes as meal replacements, you them as supplements to a well-rounded meal. The best time to use

protein is 30-60 minutes post exercise at 20-25 grams. Please consult a doctor before starting any supplement

regiment as they affect individuals differently. Also take supplements as directed.

**Use Red Mountain Quick Reference Guide to promote muscle growth and increase performance**