american football physical preparation With Buddy Morris and Ryan Williams

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1 american football physical preparation With Buddy Morris and Ryan Williams

2 the biological theory of physical preparation Buddy Morris: Module One

3 the biological theory of physical preparation The Human Body The human body is nothing more than an interdependent matrix system that communicates with and amongst itself all day long through electronically charged molecules you are an ever evolving and fluctuating organism that is self-regulating and supercompensating you are nothing more than a bio-electrical field that is hell bent on one function SURVIVAL!

4 the biological theory of physical preparation Adaptation General Adaptation Syndrome Hans Seyle Alarm Resistance Exhaustion

5 the biological theory of physical preparation Adaptation General Adaptation Syndrome With exercise, low to medium magnitude workouts, will lead to supercompensation of various substrates, which in turn delivers an increase in performance.

6 the biological theory of physical preparation Adaptation Supercompensation

7 the biological theory of physical preparation Adaptation Fitness Fatigue

8 the biological theory of physical preparation Adaptation Preparedness Readiness

9 the biological theory of physical preparation Adaptation Is a phenomenon of accommodation Characterizes the organism s entire reaction Reflects the specific features of the external influences

10 the biological theory of physical preparation Adaptation It is the active maintenance of a definite level of disequilibrium between the organism and the environment The fundamental reason for the origin and development of accommodative reconstruction within the organism

11 the biological theory of physical preparation Adaptation Training affects 7 different biological systems Cardiac Cardiopulmonary Hormonal Detoxification Metabolic CNS Neuromuscular

12 the biological theory of physical preparation Adaptation Heterochronicity of biological systems All these systems DO NOT adapt at the same time Adaptation is NOT an equilibrium process

13 the biological theory of physical preparation Adaptation Similar adaptations between high/elite level athletes regardless of sporting discipline Increased size of adrenal and endocrine glands Higher presence of steroid hormones»» Hypertrophy of immune cells»» Increased oxidative capacity of FT and ST fibers»» Sport-specific cardiac hypertrophy»» Skeletal, myocardium and diaphragm hypertrophy High parasympathetic dominance

14 the biological theory of physical preparation Biology of Physical Preparation Bioenergetics Biomotor abilities Biodynamics

15 the biological theory of physical preparation Bioenergetics Alactic: Short Term, Creatine Phosphate, <10 sec. Lactic: Medium Term, Glycogen, sec. Aerobic: Long Term, Oxygen/Fatty Acids, Several Minutes To Hours

16 the biological theory of physical preparation Bioenergetics Capacity VS Power Bioenergetic Interations

17 the biological theory of physical preparation Bio-motor Abilities Speed Strength Stamina Skill Suppleness Power

18 the biological theory of physical preparation Bio-motor Abilities Speed Endurance Maximal Velocity Acceleration

19 the biological theory of physical preparation Bio-motor Abilities Strength Maximal Reactive Explosive Endurance Acceleration Hypertrophy Starting

20 the biological theory of physical preparation Bio-motor Abilities Stamina Endurance Capacity

21 the biological theory of physical preparation Bio-motor Abilities Skill Coordination Technique Tactics

22 the biological theory of physical preparation Bio-motor Abilities Suppleness Mobility Flexibility

23 the biological theory of physical preparation Bio-motor Abilities Power Maximal Endurance

24 the biological theory of physical preparation Biodynamics Movement Considerations Kinetics: Force, Velocity, Torque, Acceleration, and Power Kinematics: Kinetics with respect to joint angles Biomechanics: Applied mechanics to the human body

25 the biological theory of physical preparation Biodynamics Dynamic Correspondence Yuri Verkhoshansky Dominant Muscles Involved Amplitude and Direction Magnitude of Effort and Time Accentuation of Amplitude Muscle Work Regime

26 the biological theory of physical preparation Biodynamics Exercises Anatoli Bondarchuk General Preparatory Special Preparatory Special Developmental Competition

27 American Football requirements Ryan Williams: Module Two

28 American football requirements Overview Biological and Physiological Energetic: Dominantly supplied by the alactic and aerobic systems Motor: Combination of speed, strength, stamina, suppleness, skill, and power Dynamic: Sport-specific movement characteristics

29 American football requirements Bioenergetics Alactic-Aerobic Capacity Short Play (avg. 3-8s) Short Recovery (avg s) Total of Plays Per Side 2-3 Hours of Time

30 American football requirements American Football Requirements Team VS Team NFL Denver Broncos VS Seattle Seahawks NCAA Alabama Crimson Tide VS Oregon Ducks Would you train these teams the same?

31 American football requirements American Football Requirements Tactics VS Tactics Pro-Style VS Spread Offense 4-3 VS 3-4 Defense Would you train the same?

32 American football requirements American Football Requirements Philosophy Committed to the Run VS Pass-Heavy Heavy-Blitz VS Bend-But-Don t Break Would you train the same?

33 American football requirements American Football Requirements Position Lineman: All Offensive and Defensive Lineman Combo: RBs, LBs, TEs, QBs, etc. Skill: WR, DB Specialists: Kickers and Punters Would you train them the same?

34 American football requirements American Football Requirements Individuals How does the player fit into the system? Examples: Every-Down Back VS 3rd-Down Back Pro-Style VS Option Quarterback 4-3 VS 3-4 Linebacker Would you train them the same?

35 Methodology Ryan Williams: Module Three

36 Methodology The High-Low Programming Model Originated by Charlie Francis Coached high-level sprinters and hurdlers The high-low model is easily adaptable to all sports Separation of high intensity and low intensity CNS stressors

37 Methodology The High-Low Programming Model High CNS (95-100%): Alactic Power and Capacity Anti-Circulatory and Sympathetic Dominant Creates pressure against circulatory system Increases neural demand and speed reserves To expand alactic envelope you must train in an alactic environment/zone

38 Methodology The High-Low Programming Model High CNS (95-100%): Alactic Power and Capacity Enhances muscle fiber recruitment 95% is Sub-Maximal and 100% is Maximal Requires hours recovery between sessions Finite/limited capacity for the body to handle high intense work

39 Methodology The High-Low Programming Model Low CNS (75% or less): Aerobic Power and Capacity Pro Circulatory, which helps reset the parasympathetic nervous system (PNS) Keeps motor neurons hot, which lowers electrical resistance and increases motor unit activation (therefore motor neurons take on characteristics of white fiber) Prolong heat generated from active/dynamic warm-up

40 Methodology The High-Low Programming Model Low CNS (75% or less): Aerobic Power and Capacity Increases capillary density, which slows blood flow down allowing for blood to stay in contact with tissue longer, this increases nutrient transfer and waste product removal (flush out the system) Requires hours of recovery between sessions Secures high adaptation

41 Methodology The High-Low Programming Model High Intensity Sprints Jumps Throws Maximal Weights Specialized Drills Any Exercise Performed Intensively Low Intensity Tempo Runs Abdominals Extensive Med-Ball Throws Sub-Maximal Weights Mobility Work Any Exercise Performed Extensively

42 Methodology High CNS Template Alactic Capacity or Power Jumps Unloaded Throws Loaded EMS If Necessary Strength Primary Lower Body Hypertrophy Auxiliary Lower Body

43 Methodology Low CNS Template Aerobic Power or Capacity Tempo, Abs, etc. Upper Body Prehab (Neck, Cuff, Scap. Stability) Upper Body Land or Throw Strength Primary Upper Body Hypertrophy Auxiliary Upper Body

44 Methodology Reciprocity of Training Modes Aerobic Endurance Glycoly&c Endurance Alac&c Sprints Maximum Strength/ Hypertrophy Alac&c Sprints, Aerobic Strength Endurance, Maximum Strength/Hypertrophy Anerobic Strength Endurance, Aerobic Resotra&on, Mixed Endurance Aerobic Endurance/Restora&on, Explosive Strength, Maximum Strength/Hypertrophy Neural max Strength, Flexibility, Aerobic Restora&on Technical Ability Any training acer dominant/primary task

45 Methodology Training Effects Acute Immediate Cumulative Delayed Residual

46 Methodology Training Effects Acute: Changes in the body s state that occur during the exercise bout

47 Methodology Training Effects Immediate: Changes in the body s state resulting from a single workout and/or single training day

48 Methodology Training Effects Cumulative: Changes in the body s state and level or motor/technical abilities resulting from a series of workouts

49 Methodology Training Effects Delayed: Changes in the body s state and level or motor/technical abilities attained over a given time interval after a specific training program

50 Methodology Training Effects Residual: Retention of changes in the body s state and motor abilities after a cessation of training beyond a given time period

51 Methodology Residual Effects

52 Methodology Maximal Output Increasing maximal bio-motor (speed, strength and power) and bioenergetic (alactic and aerobic power) output By increasing the maximum output of an ability or system, special work capacity is enhanced

53 Methodology Operational Output Speed Reserve Power Reserve Strength Reserve Alactic Envelope Aerobic Efficiency

54 Methodology Bioenergetics Methods Alactic Power: Increasing the duration of time (for one bout) and magnitude of effort that the alactic system can perform Methods <10 Second Per Rep Full Recovery (varies, but average of 3-5 minutes) Multiple Repeats, Sets and Series

55 Methodology Bioenergetics Methods Alactic Capacity: Increasing the total amount of work that can be performed by the alactic energy system Methods <10 Second Per Rep Incomplete Recovery (varies, but usually 10-60s) Multiple Repeats, Sets and Series (larger volume than alactic power)

56 Methodology Bioenergetics Methods Aerobic Power: Increasing the magnitude of effort that can be supplied by the aerobic system Methods Long-Duration, Sustained Intensity Activity HR Zones RPE

57 Methodology Bioenergetics Methods Aerobic Capacity: Increasing the total amount of work that can be performed by the aerobic system Methods Any Type of Circuit Training Combination Workouts Interval-Repeat-Serial

58 Methodology Speed Methods Endurance: >70m Maximal Velocity: 40-70m Acceleration: 0-40m

59 Methodology Strength/Power Methods Maximal: >80%, 1-5 Reps Explosive: 50-80%, 1-10 Reps Acceleration: 30-60%, 1-10 Reps Starting: 20-40%, 1-10 Reps Reactive: 0-30%, 1-10 Reps Endurance: 0-70%, 8-20 Reps Hypertrophy: 60-80%, Reps (TUT)

60 Programming Buddy Morris: Module Ten

61 Programming Yearly Programming NCAA

62 Programming Yearly Programming NFL

63 Programming Monthly Programming Loading Progressions Concentrated Blocks Bioenergetic Blocks

64 Programming Monthly Programming Micro Micro 2 Micro 3 Micro Ascend Undulate Descend Undulate Step Flat

65 Programming Monthly Programming Concentrated Blocks Heavy loading of one bio-motor ability: strength, speed, power, stamina, skill, etc. Verkhoshansky: Block A Block B Block C Issurin: Accumulation Transmutation Realization American Sports: Training camps (heavy load of skill work)

66 Programming Monthly Programming Bioenergetic Blocks: Performed to secure biochemical, physiological and morphological adaptations necessary for high performance levels Power: highest output in shortest time interval Capacity: largest amount of work per unit time Ex. Alactic Capacity vs. Power

67 Programming Weekly Programming High-Low Undulating Linear

68 Programming Weekly Programming High-Low Sun. Mon. Tues. Wed. Thurs. Friday Sat.

69 Programming Weekly Programming Undulating Intensity Volume Sun. Mon. Tues. Wed. Thurs. Friday Sat.

70 Programming Weekly Programming Linear Volume Intensity Sun. Mon. Tues. Wed. Thurs. Friday Sat.

71 Programming Daily Programming Example High CNS Workouts Example Low CNS Workouts Coach X Standard Weekly Workout Template

72 Programming CNS High Warm-Up A Sprints: Resisted (0-40m) Acceleration (0-30m) Maximal Velocity (40-60m) Flying (5-20m Run-Up) m Total Volume Jumps: Rudimentary Box/Stair/Into Pit/Hill Broad Hurdle Weighted Depth Contacts, Various Combination Methods Medicine Ball Throws 2-5 Throw Variations 3-20 Throws Per Exercise Weights Lower-Body, >80%, Submaximal or Maximal Effort, Prilepin s Chart for Volumes Squat Posterior Chain Prehab/Auxiliary Work

73 Programming CNS Low Warm-Up B Extensive Tempo: <75% Max V., m, m Total Volume»» Abdominals: Total Reps, Circuit; Stuart McGill or Charlie Francis Style»» Extensive Med Ball: Total Reps, Circuit Weights Upper Body >80%, Submaximal or Maximal Effort Prilepin s Chart for Volumes Press Row Prehab/Auxiliary Work

74 Programming Coach X: Monday FIELD WORK»» Active/Dynamic Warm-Up»» Speed Mechanics/Drills»» Speed Training: Charlie Francis Short to Long Program Example 1st 3 Weeks of Training Block Hills for Acceleration 10/10m, 10 sec. rest per run, 2 min. after set 10/20m, 20 sec. rest per run, 2 min. after set 10/30m, 30 sec. rest per run (skill only) Total volume of speed training is between

75 Programming Coach X: Monday WEIGHT ROOM»» Jumps: Before or After (Primer or PAP) Strength Training Pre/Rehab Squat Posterior Chain Work (2 Exercises)»» Mobility Work/Static Stretch»» Core Stabilization Exercises Timed Method Strength training guidelines with exception of rehab/ prehab work, NO MORE than 3-5 exercises

76 Programming Coach X: Tuesday WEIGHT ROOM Prehab/Rehab Work Rotator Cuff Neck Traps»» Med Ball Throws or ISO Holds Upper Body Training Max Effort Exercise: Press Variation Assistance Exercise for Chest (PAP) Rowing/Back Exercise Upper Back Work Light Triceps Work Low Intensity, Higher Volume/Reps 2-3 Sets, Reps

77 Programming Coach X: Tuesday FIELD Abs/Repetition Method Active/Dynamic Warm-Up Followed by Conditioning i.e. 2 min/3 min rest, yardage based on position Mobility Work/Static Stretch After

78 Programming Coach X: Thursday FIELD Active/Dynamic Warm-Up Speed Mechanics/Drills Wall Acceleration Position Speed Training Same volume of work as Monday As they adapt to training, the sets and reps will change

79 Programming Coach X: Thursday WEIGHT ROOM Strength Training Dynamic Effort Method (OL/DL, LB/TE) Skill Uni-Lateral Movements (Start with BB Lunge) Posterior Chain Rehab/Prehab Post Mobility Work Static Stretch Core Stabilization Timed Method

80 Programming Coach X: Friday WEIGHT ROOM»» Pre/Rehab Work Rotator Cuff Neck Traps»» Upper Body Plyometrics MB s, Altitude Drops, Isoballistics, Depth Drop Push-Ups»» Dynamic Bench Press 3 Week Waves (Step Loading) Isomiometrics Reactive/Speed Method Straight Weight Chains and Bands»» Triceps Emphasis 1-2 Exercises Close Grip Board Pressess, DB Tricep Extensions»» Back Exercise or Vertical Pull Variations of Posterior Deltoid or Lateral Raises

81 Programming Coach X: Friday FIELD Abs/Repetition Method Active/Dynamic Warm-Up Conditioning Timed Work/Rest Intervals Fartlek s Tempo Work Mobility Exercises/Static Stretch

82 Programming Final Thoughts Training is a long term process there are no quick fixes»» Training does NOT happen linearly Training is NOT black and white, it is very gray and fuzzy»» Training seeks results, science seeks answers»» Nothing works forever»» To adapt is not to adapt»» Have no way as way, and no limit as limit Retain what is useful, disregard what is useless

83 Programming Final Thoughts Continued Correct one thing at a time, 85% success rate Two things at one time, 35% success rate Three things at one time, BEST OF LUCK!!! When discussing successful training programs, there is no right or wrong way If you get bored reading it, just think of how your athletes will feel doing it If you get tired writing it, just think of how the body will reside doing it

Module Notes Module 1: Biological Theory for Physical Preparation Module 2: American Football Requirements Module 3: Methodology

Module Notes Module 1: Biological Theory for Physical Preparation -Adaptation and GAS: Basic theory behind Hans Selye s GAS, how it applies to physical activity, stress, training, and physical preparation,