Daily Weekly Monthly Yearly Plannning of Strength Plans

7/29/2019 Daily Weekly Monthly Yearly Plannning of Strength Plans

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The Daily, Weekly, Monthly & Yearly

Planning of Your High SchoolFootball Strength Training Program

University of Minnesota Head

Strength and Conditioning CoachCal Dietz, M.Ed. [email protected]

21 Big Ten/WHCA Titles10 National Championships

Over 300 All-Americans2
mailto:[email protected]:[email protected]


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These Methods Can Be Used In

Many Different WaysThe only bad program is one that does not change

The success of the program depends on constantchange

Daily, Weekly, Monthly, and Yearly

New stimuli must be given to the athlete at varioustimes during the season

This is not to be mistaken for simply returning to

previous stimuliYou must come up with novel ways of stimulatingand stressing your athletes in order to spur changefor the better

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Key Factors For

Successful Programming

High Volume High Intensity

High Frequency High Expectations

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Organizing Training

Training session and days

A single workout or practice session

For most, this is the same as the training day

For advanced athletes, several sessions may comprise a day Training week

A series of several training days together Train 5 to 6 Days

Training month A series of several training weeks

Often organized towards a common goal

Training year

A collection of training months with different or similar goalsthat work towards the overall performance goal for the year

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Training Session Example:

Monday - Day 11) Complete a proper dynamic warm prior to any activity

2) Choose from a list ofDynamic Warm Ups.3) Choose a type ofAgility Drill or Ladder Drill

4) Complete aStrength Programor Adaptability

Program, this can be yours or one from XLathlete5) Choose a football specificPrehab workout

6) Complete aCore Training Session and/or aStretchingWorkout

7) Drink a post activity exercise drink likeChocolate Milk

1) Complete a proper dynamic warm prior to any activity

2) Choose from a list ofDynamic Warm Ups.3) Choose a type ofAgility Drill or Ladder Drill

4) Complete aStrength Programor Adaptability

Program, this can be yours or one from XLathlete5) Choose a football specificPrehab workout

6) Complete aCore Training Session and/or aStretchingWorkout

7) Drink a post activity exercise drink likeChocolate Milk

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Training Session Example:

Tuesday - Day 2- Extra Day1) Complete a proper dynamic warm prior to any

activity2) Choose from a list ofDynamic Warm Ups3) Choose anAgility Drill to complete

4) Complete aGame Speed Conditioning Plan orGeneral Conditioning5) Complete aCore Rotational Training Session and/or

aStretching Workout6) Drink a post activity exercise drink likeChocolateMilk

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http://www.xlathlete.com/browse_drills.jsp?sport_program_id=118&browse_sport_id=33&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=65&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=53&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=53&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=120&browse_sport_id=33&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=53&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=99&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=99&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=29&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=99&browse_sport_id=19&drill_type=0http://www.xlathlete.com/view_drill.jsp?drill_id=583&browse_sport_program_id=86&drill_type=1http://www.xlathlete.com/view_drill.jsp?drill_id=583&browse_sport_program_id=86&drill_type=1http://www.xlathlete.com/view_drill.jsp?drill_id=583&browse_sport_program_id=86&drill_type=1http://www.xlathlete.com/view_drill.jsp?drill_id=583&browse_sport_program_id=86&drill_type=1http://www.xlathlete.com/view_drill.jsp?drill_id=583&browse_sport_program_id=86&drill_type=1http://www.xlathlete.com/browse_drills.jsp?sport_program_id=99&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=29&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=53&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=120&browse_sport_id=33&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=65&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=118&browse_sport_id=33&drill_type=0


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In-Season and Off-Season:

Getting Started Dynamic Warm Up

Most effective way of preparing for training, practiceand competition

What it does

Increase blood flow

Increase body and muscular temperature

Improve kinesthetic awareness moving the arms andlegs across the midline

Injury prevention superior to static stretching

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Different Types of Warm Ups

Dynamic Running First - Start high and slow.

Dynamic Walking Second Best - 1 2 3

Dynamic Still Third Best - 1 2 3

Various types of warm ups provided on

XLATHLETE.com

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Cone Agility Drills

Develop speed and ability to change directionExamples

Helpful coaching pointsDo your drills in a competitive atmosphere

Run the drills fast and accurately

Take as few step as possible

Stay low keep your center of gravity (hips) low to

allow for effective and easy changes in directionSingle Leg Isometric Deadlift

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http://www.xlathlete.com/browse_drills.jsp;jsessionid=663528A9B63EC9635C87CC24BFED5AEE?sport_program_id=65&browse_sport_id=19&drill_type=0http://www.xlathlete.com/view_exercise2.jsp?exercise_id=114http://www.xlathlete.com/view_exercise2.jsp?exercise_id=114http://www.xlathlete.com/browse_drills.jsp;jsessionid=663528A9B63EC9635C87CC24BFED5AEE?sport_program_id=65&browse_sport_id=19&drill_type=0


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Ladder Drills

Common misconception: ladder drills train speed Ladder drillsdo not make an athlete faster

There is not enough intensity and force to stimulatechanges in neuromuscular velocity output

What they do:

Learn skill or pattern stay in good position.

Develop footwork awareness

Train the body to quickly adapt to uncertain orunknown situations (throw/catch balls simultaneously)

Include math problems to challenge the brain17
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Prehab Exercise

2 sets of 2 to 3ExercisesPaired

Examples

Balance Single Leg Squat (knees, quads, ACL)

Piston Squat With Band (knees, quads, ACL)

TKE (quads, prevention of tendonitis)4 Way Ankle Kicks(hips, glutes, groin)

3 Way Ham Press(hamstrings)

Cuban Press Figure 8(rotator cuff)

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Organizing The Training Session

Perform the most valuable exercises or those thatrequire coordination first

Three keys to follow

Do main sport exercises before assistance exercises

Dynamic, power-type drills before slow exercises

Cleans before squats

Exercise larger muscle groups before smaller ones

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Guidelines with Percentages and Reps

55% - 74% - Reps of 5 to 3 With Variables

75 % - 4 to 2 Out-of-season In-season 80 % - 4 to 1 Out-of-season In-season

85 % - 3 to 1 Out-of-season In-season 92 % - 2 to 1 Out-of-season In-season

Rule Number One ( Speed/ Quality )

Cluster Training-Set of 3 Reps (1+1+1) 10 Sec

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Guidelines with Percentages and Reps

Assisted lifts DB Bench

4 weeks @ 4 x 8 Range is 100 115Total weight lifted is 13,810 32 reps

Weeks- 1/ 3200- 2/ 3360- 3/ 3570- 4/ 3680 Preferred Week 1 4 x 8= 32, 2 4 x 6= 32, 3 3 x 7= 21, 4 3 x 6= 18

Range is 100 - 135

Weeks- 1/ 3200- 2/ 2640- 3/ 2520- 4/ 2430

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Football Specific Prehab

Groin

Pool Workouts

Shoulder Circuits

Scap Circuit

YWTL Circuit

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Why Refuel?

1. The nutrients found in 16 oz of flavoredmilk cannot be matched in other workoutproducts

2. Many of my athletes prefers chocolate milkover supplements

3. The ratio of carbohydrates to protein isideal for recovery after strenuous activity

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Chocolate Milk For Recovery


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1. Key nutrients and electrolytes for overallhealth such as Calcium, Vitamin D,Phosphorus, and Magnesium

2. Potassium helps with muscle contractionand the regulation of bodily fluids

3. B-Vitamins help convert food into energythat can be used by exercising muscles

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Why Refuel?

1. It is important to drink chocolate milk

within a 30 minute window followingstrenuous activity

2. Improves body composition and recovery asresearch has shown

3. Chocolate milk is 90% water

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1. Recovery is most important factor in

training2. Get boosters involved in buying process

3. Administration feels very comfortableabout milk

4. The cost is as effective as the product

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Weekly Lifting Sessions

3 days a weekTotal body workouts each day Includes upper and lower body

Extra days includes other sports4 day split

2 days of lower body, 2 days of upper body Wednesday - extra day other sports

5 days a week

3 days of lower body, 2 days of upper bodySaturday includes other sports

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Weekly Lifting Sessions

It is helpful to vary training loads from day today and week to week

Rule of 60% for In-Season

The number of reps used during the in-

season should be about 60% of the numberof reps used on the out-of-season workout

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Combining four weeks of training towards onegoal (such as improving strength or increasingspeed) is convenient and effective

Basic Design 3-6 weeks hard training

1 week lighter training (download week) Allows for effective training and a recovery week

before the next month of training

During the light week, the athletes bodies can catchup to the training, rebuild, and adapt to a higher state

Organizing Monthly Training

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i i hl i i


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Training Cycles Possibilities1. 3-6 weeks hard training

2. 1 week lighter training (download week if needed)3. If 9 weeks of training is available- then break into 4

weeks cycles with a lift week in middle


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O i i M hl T i i


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Training Cycles Possibilities

3 Day Per Week Body Part Training

1. Day 1 Medium Loading2. Day 2 Heavy Loading

3. Day 3 Light Loading High Reps Endurance

2 Day Per Week Body Part Training1. Day 1 Medium or Light Loading/Endurance

2. Day 2 Heavy Loading


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O i i M thl T i i


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Working Various Motor Task


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OrganizingYearlyTraining


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Several months of training towards a specificgoal makes training more effective

Goal would be to apply more stress over a longperiod of time

The type of stress that you want to apply in thebeginning is volume based

Organizing Yearly Training

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OrganizingYearlyTraining


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Off-Season Training Plan- Volume Plan

Organizing Yearly Training

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VariousMethodsFor


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Adaptability Training

Various Methods For

Increasing Volume

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VariousMethodsFor


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Conditioning - Week Build Up Plan

Stadium Walking Bare Foot Training Pool Workout

Tempo Running - 75% Below Top End Speed Metabolic Game Speed Conditioning Preview

Various Methods For

Increasing Volume

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Off Season BuildingOf
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Play other sports!

Improve ability to see plays develop and make plays Improve running and jumping abilities

Improve hand-eye coordination

Condition the athletes

Examples

Basketball, Russian Basketball, Trash Ball, Tennis,Racquetball, Volleyball, Table Tennis, Soccer

Off Season Building Of

Athletes

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Improving Performance

Explosive Strength Deficit Test

An effective way to decide if an athlete needs to

develop more strength (through strength training) ormore speed (through plyometric and explosive training)

To Develop Speed Strength Use 55% - 75% of 1-Repetition Maximum

To Develop Strength Use 80% - 95% of 1-Repetition Maximum

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Football Conditioning
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Football Conditioning

Metabolic Game Speed Conditioning Preview Decrease injuries

Very specific to football Interval Training Key to increasing fitness

levels

Intensity is key

Use speed or conditioning

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Human Performance:
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Two ways to get better

Increase strength Increase speed

Rate of Force Development A very important factor in explosive sports

The ability to develop force quickly

The development of maximum strength takes time

This is often much more time than the athlete has

Human Performance:

Current Practices

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CoreTraining


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Core Training

An important aspect of training often left out Rotational Movements for stabilization in running

Developing the ability to absorb and resist forcewith the core musculature

When making contact with an opponent, the core

must quickly tighten and absorb force, or the body willcrumble

Ways of training the core to absorb force

Oscillatory Box Push Up and Clap Push Ups or FastDrop Push up

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Questions?

Thank you for your interest!

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Refrences Brunner, Rick. & Tabachnik, Ben. Soviet Training Methods and Recovery Techniques, Soviet Press

1991

Gambetta, Vern. & Winckler, Gary. Sport Specific Speed, Gambetta Sports Systems Inc. 2001 Henson, Todd Maximum Velocity Mechanics, 2004 USATF Annual Meeting. Portland, OR Valdimir M. Zatsiorsky Ph.D. Science and Practice of Strength Training, Human Kinetics 1995 Winckler, Gary Starting and Acceleration Studying Speed as a Skill, Presentation 2006 Yessis, Michael, Ph.D. Soviet Sports Review, Published 1967-1994 Yessis, Michael, Ph.D. ExplosiveRunning, Contemporary Books 2000http://t-

mag.com/html/body_116patt.html Paul Chek Accommodating Resistance-How to use bands and chains to increase your max lifts by Dave

Tate West Side Barbell The effects of accommodating resistance training on the development of motor learning patterns

Ben Newby, Martyn Girvan, J ames Cato, Victoria University http://www.cbass.com/ANDERSON.HTM Supertraining Mel Siff 2003
http://t-mag.com/html/body_116patt.htmlhttp://t-mag.com/html/body_116patt.htmlhttp://t-mag.com/html/body_116patt.htmlhttp://www.cbass.com/ANDERSON.HTMhttp://www.cbass.com/ANDERSON.HTMhttp://t-mag.com/html/body_116patt.htmlhttp://t-mag.com/html/body_116patt.html

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