Applied Strength Training For Football

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Applied Strength Training For Football

• Robert McAdams
• www.robertwmcadams.com

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Off-Season Purposes

• Whats the purposes of the off-season?
• Main Purpose Increased Team Ability
• Primary Strength, Power, Speed, Bodyweight
• Aux. Skills/TechFootwork, 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 PowerPERIOD!
• So dont 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 padsnot 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 Fatiguelow reps, more rest
• Strength 3-6 rep range
• Power 1-3 rep range
• 3 min rest between sets
• Increase Intensitybar weight increases over time
• Exercise TechniqueMASTER few VS Doing many

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The Basic 5x5 Program

• Mon/Wed/Fri 5x5 Heavy Days
  80 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/implemen
  t 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 kids bodyadapt to ever-increasing
  weight
• Affects kids view of weightroomthey 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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Example Weekly Sheet From Estill County, KYFeb
27, 2006 (Front Side)
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Example Weekly Sheet From Estill County, KYFeb
27, 2006 (Back Side)
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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 youre taking a dump
• Dont get crap on your feet Sit way back,
  shoulders forward
• PunishGroup 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 cant 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 eyesfocus 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 dont 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 doesnt encourage muscle growth BEST
• 5x5 doesnt 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 12s (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 5x5up 5
  if complete, down 10 if not complete
• 4-6 week training period with growth increase w/
  same type strength progression

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Questions?

• Feel free to contact me at either
• www.robertwmcadams.com
• robertmcadams75_at_yahoo.com