Objectives of the Central/Peripheral Method THE STRATEGIC PLAN Prioritize Football Specific Movement and Linear Speed With the Understanding That Every Training Component is Essential to the System Build a Better Electrical System Target Fast Twitch Motor Units Motor Learning Efficiency Resulting From Effective Coaching Ensure the Desired Balance of Training Components to Achieve Specific Goals Optimize and Develop a Higher Level of Elastic Energy Emphasize Conditioning and Hip Mobility as Vital to the Success of All Other Training Components Adequate Fitness Levels are Prerequisite to the Demand of the Mandated Tempo Hip Mobility is Required for Technical Productivity Specific to Complex Strength Training Movements (Optimum Change of Direction and Linear Speed)
OBJECTIVES CONTINUED Significant Progress in the Development of Team Speed and Improvement in the Power Quotient The Following Traits That Accompany Productive Speed Development and Improvement in Fast Twitch Qualities Reflect Effectiveness in the Total System 1. Optimum Posture-Coaching Verification and Core Strength 1. Stride Separation-Coaching Verification, Increased Power and Improved Cross Extension Reflex 1. Force Development-Coaching Verification and Increased Strength/Power
Phase I Linear Speed/Multi-Directional Movement January 1-22 Long Hill Sprint (80-100m) 4-6 reps Partner Tempo Runs or Tempo 40s Short Hill Bounds and Sprints 10-20M 50 Meter Walk Backs or Mini Power Unit Long Hill or Stadium Sprints ACC Strength Short Tempo ACC Power Long or Mixed Tempo ACC Strength
Phase II Linear Speed/Multi-Directional Movement January 25-February 5 Max Effort Speed Day Tempo Day Max Effort Speed Day Technique Day Stadium Progression Dynamic Warm Up Dynamic Warm Up Dynamic Warm Up Dynamic Warm Up Dynamic Warm Up Wicket Drill Fly In Speed Bound Over 4" Mini Hurdles or Horizontal Speed Jump Contrast Training (Run Rocket) 2 Rounds Ins and Outs Hill Sprints and Bounds w/ Weight Vests -20M Pose Chop- Tape Drill 1. A Skip 2. Lunge 3. Sprint 4. 3 Count Pose Chop (2 Rounds) Light Sled (One Peak) Resisted Scissors Drills Fast Leg Drills Functional Strengthening Sand Pit Finish Total Volume = 160 M Partner Tempo Runs Functional Strength Cone Patterns Total Volume = 320 M Foot Quickness Positional Specifics Total Volume = 360 M
Phase III Linear Speed/Multi-Directional Movement February 8-19 Max Effort Speed Day Tempo Day Max Effort Speed Day Technique Day Dynamic Warm Up Dynamic Warm Up Dynamic Warm Up Dynamic Warm Up Max Effort Speed Day (Overspeed) Extended Linear Warm Up Wicket Drill Ins and Outs Hill Sprints and Bounds w/ Weight Vests -20M Pose Chop- Tape Drill Ultraspeed Pacer 6x 30M Fly In Speed Bound Over 4" Mini Hurdles or Horizontal Speed Jump Contrast Training 3 Rounds Light Sled (Two Peaks) Resisted Scissors Drills Fast Leg Drills Position Specifics Sand Pit Finish Total Volume = 240 M Partner Tempo Runs Functional Strength Cone Patterns Total Volume = 500 M Foot Quickness Positional Specifics Total Volume = 480 M
Phase IV Test Prep February 22-28 Max Effort Speed Day Tempo Day Max Effort Speed Day Technique Day Max Effort Speed Day Advanced Sprint Bound Index (30 Yards) Dynamic Warm Up Stance and Starts Dynamic Warm Up Dynamic Warm Up Ins and Outs 20 Meter Peak Block Contrast Training Tape Drill Sprint Ladder Tempo 40s (Race Modeling) Positional Specifics Positional Specifics
Progressive Strength Development (Tracking System) Back Squat Bench Press Power Clean Line Combo Skill Push Jerk R.S. Developmental +80 +70 +60 Includes Junior college Winter 1 +80 (Dev +40) +70 (Dev +30) +60 (Dev +30) Summer 1 +60 +50 +40 Winter 2 +50 +40 +40 Summer 2 +40 +30 +30 Winter 3 +30 +30 +20 Summer 3 +20 +20 +20 Winter 4 Summer 4 Total +280 +240 +210 * All weights in pounds (lbs) (Dev + 320) (Dev + 270) (Dev + 240)
Strength Development/Multi-Jumps 3 Day (Skill and Mids) Heavy Back Squat (Max Effort Progression VBT Block Clean (Tendos 1.2-1.4 M/S) Neck Work Heavy Bench Press (3 Week Mini Cycle) Neck Work Grip Options Barbell Step Up Grip Options Power Clean (3 Week Mini-Cycle) VBT Box Squat 1. Regular 2. Chain 3. Bands (w/.9 M/S Tendo Unit) Push Jerk and Shoulder Prehab Plank Sequence (Post- Run) KB Snatch Sequence + Horizontal Jumps Plank Sequence (Post- Run) Single Arm DB Incline BLE Squat + KB Clean Pulling Circuit Glute Ham Raise + CGB Press SLKB RD Combo Turkish Get Ups + Skull Crushers Renegade Rows Get Up Sit Up Plate Push Ups
Back Squat (Max Effort Progression) Reps % Reps % Reps % Reps % Reps % Reps % Reps % Phase 1 5 58% 4 64% 2 70% 1 76% 5 Phase 2 5 58% 4 64% 2 70% 1 76% 4 Phase 3 5 61% 4 67% 2 70% 1 79% 3 Bench Press (3 Week Mini-Cycle) Max Effort Max Effort Max Effort 5 79% 5 79% 4 82% 4 82% 3 85% 3 85% Reps % Reps % Reps % Reps % Reps % Reps % Reps % Reps % Reps % Reps % P1 5 55% 5 61% 5 70% 5 80% 4 82% 3 85% 3 85% 8 70% 8 70% P2 5 55% 4 61% 3 73% 3 82% 3 88% 3 88% 2 90% 1 95% 6 80% 6 80% P3 5 55% 4 61% 3 73% 3 82% 3 88% 2 90% 1 95% 1 95% 4 85% 4 85% Power Clean (3 Week Mini-Cycle) Reps % Reps % Reps % Reps % Reps % Reps % Reps % W1 5 55% 5 64% 5 76% 4 79% 3 83% 3 85% W2 4 55% 3 67% 3 79% 3 85% 3 85% 2 88% 1 91% W3 3 67% 3 79% 3 85% 2 88% 2 88% 1 91% 1 94%
Strength Development/Multi-Jumps 4 Day (Linemen/Hard Gainers) Heavy Back Squat (Max Effort Progression VBT Block Clean w/ Tendo Unit (1.2 mps) Heavy Bench Press (3 Week Mini-Cycle) Power Clean (3 Week Mini Cycle) VBT Bench Press 1. Regular 2. Chain 3. Bands (w/tendo.6mps) Hang Snatch VBT Box Squat 1. Regular 2. Chain 3. Bands (w/ tendo.6 mps) KB Snatch Sequence Glute Ham Raise + KB Swing Pull Circuit OR Push Jerk Kettlebell Full Workout OFF DB Incline Press Barbell Pulling Sequence Barbell Stepup Turkish Getups RLE Squat + Tricep Work Plank Sequence KB Shoulder Press Renegade Row Get-up Sit-up Grip + Neck *Same Models For Bench Press, Power Clean and Back Squat as Applied to Three Day Program
Phase I Linear Speed/Multi-Directional Movement (Linemen/Hard Gainers) Warm Up-Jump Rope/Ladder Warm Up-Jump Rope/Ladder OFF Warm Up-Jump Rope/Ladder Warm Up-Jump Rope/Ladder Hill Sprints 8x10M 300 yd shuttle x2 Hill Sprints 6x20M Run Rocket DL-Bag Drills OL-Punching Pos-Spec Lateral bound Straight Leg Bound Phase II Linear Speed/Multi-Directional Movement (Linemen/Hard Gainers) Horizontal Jumps Warm Up-Jump Rope/Ladder Warm Up-Jump Rope/Ladder OFF Warm Up-Jump Rope/Ladder Warm Up-Jump Rope/Ladder Hill Sprints 12x10M Tempo 40s x8 Hill Sprints 8x20M Run Rocket DL-Bag Drills OL-Punching Pos-Spec Lateral bound Straight Leg Bound Horizontal Jumps
Phase III Linear Speed/Multi-Directional Movement (Linemen/Hard Gainers) Hip Drills 300 yd shuttle x3 OFF Stadium Sequence Run Rocket Scissors Drills DL-Bag Drills 3 Rounds Vest Option Contrast Training Hurdle Series OL-Punching Pos-Spec Straight Leg Bound Multi Starts Sprint 3 Rounds Phase IV Test Prep Hip Drills Tempo 40s OFF Tape Drill Run Rocket Hurdle Series Stance and Starts Wicket Drill 12x10 Progressive Resistance Stance and Starts Shuttles Speed Ladder Shuttles Hurdle Series
Testing and Evaluation March 2016 Back Squat Power Clean Jerk Bench Press 40 yd dash time 20 yd Shuttle 3 Cone Drill Vertical Jump Broad Jump Broad Jump x 3 Flex Battery Overhead Squat Lying Hamstring Stand and Reach 60 yd Shuttle ( Combo, Skill) Overheard Shot Throw (Line) Percent Body Fat Acceleration Quotient ((Distance Time) Time) x 2 = Acceleration Quotient Power Quotient (Vertical Jump x 5 )+ (Broad Jump x 3) + (Power Clean x 1) 40 yd dash time = Power Quotient *Testing Teams are Drafted by Team Captains
Practice/Competitive Phase Primary Requirements Track 1 Hip Rotary Power Posterior/Chain Activation Upper Body Pulling Grip Static Core Hip Flexion Alternate Days Track 2 Single or Double Leg Hip Extension Upper Body Press Neck Rotational Core Shoulder Pre-hab Overhead Press A. Block Clean Glute Ham Raise Pull up Bent Over Row Bar Hang Plank Series Hurdle Series B. Hang Snatch/KB Snatch KB Swing to RDL Combo BB Shrug Lat Pull Superset Wrist Roll Renegade Row C. Power Clean/DKB Dead Standing Band Clean Flexion Barbell SLDL Pullup Sequence/Multiple Grip DKB Row Plate Pinch Sequence MB Plank-Over-Back Punch up Hip Flexion-Ankle Band A. Barbell Step Up Floor Press Neck Flexion/Extension Cable Rotation KB Shoulder Press + Rear Delt Press + Combo + Bench Press Neck Flexion/ Extension Cable Rotation Push Jerk + Int/Ext Rotation C. Back Squat + W B. Box Squat + Chain Rack Lock out Neck ISOS MB Rotation Series Seated Arnold DB Raise Face Pull
Summer (12 Week Cycle) Objectives For Team Building Strength staff chooses teams equally matched from the summer roster Competitive team events conducted on Friday mornings Team points are cumulative Additional points are awarded to teams as individuals achieve Ironman of Summer Ironman of Summer 1. Kettlebell Snatch Test 2. Max Power Clean +15 lbs 3. 225 Bench Rep Max + 3 reps 4. Push Jerk > Wattage 50 Pts 5. 4 x 300 yd shuttle : 60 second rest (25 yd increments) 6. Body Weight Squat x 25 7. Stadium Run x 12 reps with vest + carry (2:30 rest interval) 8. 300 Test : 60 second rest (skill x 8 @ 55 sec, mid x 6 @ 60 sec, line x 5 @ 65 sec) *Linemen: Hang Clean + 30 lbs, 21 and done (double 32 Kg, 12 min) 9. Survival Run *Linemen: Back Squat + 30 lbs 10. 20 x 110 11. 3 x Broad Jump (5 ) 12. Attendance 100% Winning Team-No Conditioning Test When Report Weekly Events 4 Teams *Basketball *Strongman Event *Swim Medley *Volleyball *Softball *Track Meet
Phase I (Summer) Linear Speed/Speed Endurance Proximate Conditioning Method 4 Days Lift/5 Days Run (2 weeks) May 18-May 29 Max Effort Speed Day Speed/Endurance Max Effort Day Tempo Day Long Speed Endurance Dynamic Warm Up Dynamic Warm Up Dynamic Warm Up Dynamic Warm Up Dynamic Warm Up Wicket Drill Fly In Speed Bound Over 4" Mini Hurdles or Horizontal Jump Sequence Contrast Training (Run Rocket) 2 Rounds Tape Drill Mini Power unit (Vest) 1 x 300 6 x 30 4 x 80 6 x 20 1 x 300 Hill Sprints 10 x 20 M Hurdle Drill Sequence Partner Tempo Run Or Tempo 40s Position Specifics Mini Power unit (Vest) 1 x 300 Shuttle 6 x 30 4 x 80 6 x 20 1 x 300 Shuttle Positional Specifics
Phase II (2 Weeks) June 1-June 12 Max Effort Speed Day Speed/Endurance Max Effort Speed Day Dynamic Warm Up Wicket Drill Tape Drill Fly In Speed Bound Over 4" Mini Hurdles or Horizontal Jump Sequence Power unit 2 x 300 8 x 30 4 x 80 8 x 20 2 x 300 Quickness Circuit Dynamic Warm Up Overspeed (Ultra Speed Pacer) OR Individual Sled + Prowler Long Aerobic Conditioning Day 4 x 300 yd Shuttle (25 yd Increments) Ironman of Summer Test Speed Endurance Day Ins and Outs (2 Peaks) Phase III (3 Weeks) June 15-July 3 Max Effort Speed Day Dynamic Warm Up Fly In Speed Bound Over 2" Mini Hurdles + Multi Starts or Horizontal Jump Sequence + Advances Sand Pit Program Speed Endurance/ Functional Strengthening Max Effort Speed Day Long Aerobic Conditioning Day Stadium Progression (Vest) 3 Rounds Post Flex Ironman of Summer Test Dynamic Warm Up Overspeed (Ultra Speed Pacer) OR Individual Sled + Prowler Straight 300s (Work up to 5-7-8 by position group) Ironman of Summer Test *Linemen: Hang Clean+30 lbs 21 And Done (Double 32 Kg, 12 Minutes) Long Speed Endurance Day 110/100/90 Build up to 16 Reps Position Specifics * Team Competition Day
Phase IV (2 Weeks) July 6-July 17 Max Effort Speed Day Dynamic Warm Up Sprint/Bound Index Blending OR Sled Progression + Advanced Sand Pit Program Speed Endurance/ Functional Strengthening Max Effort Speed Day Long Aerobic Conditioning Day 12 x 30 yds Timed + Hip Drills/Scissor Drills Position Specifics Dynamic Warm Up Speed Ladder 10-20-30 3 Rounds Position Specifics Survival Run Ironman of Summer Test *Linemen Back Squat +30 lbs Position Specifics Speed Endurance Day 110/100/90 Build up to 20 Reps Position Specifics * Team Competition Day Phase V (2 Weeks) July 20-July 31 Max Effort Speed Day Uphill Speed Ladder 10-20-30 3 Rounds Speed Endurance/ Functional Strengthening Max Effort Speed Day Functional Strengthening Day Stadium Progression (Vest) 4 Rounds Dynamic Warm Up Speed Ladder 10-20-30 3 Rounds Sled Progression + Advanced Sand Pit Program Speed Endurance Day Pre-Test 110/100/90 x20 reps Position Specifics * Team Competition Day Position Specifics Position Specifics
Strength Development 4 Day Summer Program (4 Days Lift/5 Days Run) Power Clean (3 Week Mini-Cycle) VBT Back Squat OR Box Squat Alternate Each Week (w/tendo.7-.9 mps) (8 x 3) VBT Block Clean OR Cluster Singles(Tendos 1.4 mps) Bench Press (Block Periodozation) Alternate Board Press Every Other Week Deadlift BB Stepup Barbell RDL + KB Swing Back Squat (Max Effort) KB Snatch Sequence (Long Cycle) Bench Press (3 Week Mini Cycle) BB Pulling Circuit RFE Squat Team Run Glute Ham Raise + SKB RDL Pull Circuit with KB work Push Jerk Grip + Neck DB Incline KB Shoulder Series Plank Sequence + Neck Resisted Core Work
Power Clean (3 Week Mini-Cycle) Reps % Reps % Reps % Reps % Reps % Reps % Reps % W1 5 55% 5 64% 5 76% 4 79% 3 83% 3 85% W2 4 55% 3 67% 3 79% 3 85% 3 85% 2 88% 1 91% W3 3 67% 3 79% 3 85% 2 88% 2 88% 1 91% 1 94% Back Squat (Max Effort Progression) Reps % Reps % Reps % Reps % Reps % Reps % Reps % Phase 1 5 58% 4 64% 2 70% 1 76% 5 Phase 2 5 58% 4 64% 2 70% 1 76% 4 Phase 3 5 61% 4 67% 2 70% 1 79% 3 Max Effort Max Effort Max Effort 5 79% 5 79% 4 82% 4 82% 3 85% 3 85%
Bench Press Phase I (3 Week Mini-Cycle) * Tuesday *Level 5 Concept (First 3 Weeks 2 Board Press) Reps % Reps % Reps % W1 5 55% 5 64% 4 x 5 79-82% W2 5 55% 5 64% 4 x 5 82-85% W3 5 55% 5 64% 4 x 5 85-88% Phase II (Regular Bench Press) * Tuesday Reps % Reps % Reps % Bench Press (Block Periodization) * Thursday Reps % Reps % Reps % Reps % Reps % P1 10 64% 10 67% 3 x 10 70% P2 10 67% 8 70% 4 x8 73% P3 8 70% 5 76% 4 x 5 82% P4 5 73% 5 79% 2 x 4 85% 2 x 3 91% P5 4 76% 3 82% 3 85% 2 x 2 91% 2 94% W1 5 55% 5 64% 4 x 5 73-76% W2 5 55% 5 64% 4 x 5 76-79% W3 5 55% 5 64% 4 x 5 79-82% Phase III (Bench Press + Chain) *Tuesday Reps % Reps % Reps % W1 5 55% 5 61% 4 x 5 67-70% W2 5 55% 5 61% 4 x 5 70-73% W3 5 55% 5 61% 4 x 5 73-76%
In Season Phase Sunday Monday (Voluntary) Tuesday Wednesday Thursday Friday Rack Lock Out Power Clean Bench Press A. Stretch Sequence + Turkish Get up Back Squat/Box Squat Shoulder Pre-Hab Program *Kneeling KB Press *Y,T,W (Physioball) *External Rotation *High Plate Raise *Dowel Program (ROM) Glute Ham & Reverse Hyper Trap Bar Deadlift Runner KB Swing OFF Push Jerk + Y,T,W, Ex. Rot. (Physioball) C G B P +Pushup B. Foam Roll C. BB Shrug DKB Row Pull up Neck Bicep Curl Grip Work OFF Plank Sequence