FOOTBALL STRENGTH & SPEED

FEET & COURAGE BOYS, FEET & COURAGE 1. Comments Remember this: You need to lift weights, do your sprints etc. However, don't forget you play football and you need to practice your craft. We all watch the NFL Co bine and see players posting great scores that allows the to rise up the draft board. !"reat upside! as they say. #nd $ say, !Not very often.! You ight be a W% that runs a &.& but if you can't run a route, or catch the ball, or ta'e a hit the &.& eans !doodly s(uat!. )rady *uinn benched +& , ++- and the draft gurus went cra.y. $ wonder what /oe 0ontana benched1 *uinn ay turn out to be a great *) but it will have nothing to do with his bench. Programs: 2here are any different approaches that wor'. 3ly pic Lifts or no 3ly pic Lifts4 5owerlifting s(uats or Front 6(uats4 6trong an, 7ettlebells etc. etc. $f you're doing things with your )odyweight, an 3ly pic )ar, )arbells, 8u bbells or 5ulleys you're on the right trac'. Templates: #t one ti e $ had y strength progra s on this site. $'ve re oved the . You should always be careful when ta'ing a te plate fro another coach and applying it to your tea . When a coach puts a strength 9 speed progra on paper it's uch li'e a playboo' on paper. $t can't include all the ad:ust ents he a'es on a yearly, onthly, wee'ly 9 daily basis. ;,< $f a coach is new to the tea he ay have to a'e up for deficiencies in the previous progra . Plyometrics: 2hey have great value. $ have included the in progra s for the past += years. However, in any situations they are si ply overdone. 5lyos have gone fro being a part of athletes progra s to the point where in any cases they are the athletes training progra . 8u b> Medball & Strongman: 6a e co ent as for 5lyos. Olympic Lifts: )e sure you 'now the odern style of cleans. 8on't use the old style that loo'ed li'e an upright row. ollo!ing a Plan: Have a plan but don't be a slave to the plan. You ight be scheduled for a -%0 day but feel great. "o after your ?%0 that day instead. 3r aybe the te plate says ?%0 and you have nothing. %ep out, stretch and go ho e. 3r :ust go ho e. #ll coaching plans re(uire sound science and all coaching plans re(uire the !art of coaching! to be successful. ". Periodi#ation$Plan S%mmer Program 1&'1" !ee(s prior to Training Camp Here's so e splits $'ve used over the past +- years or so. @se whichever one wor's best for you. Linemen Option 1 M T ) T* 6peed< 2otal distance A +BB yds 6trength< Lower )ody Football< $ndividual 5osition 6'ills 2e po< 2otal distance A -BB yds 6peed< 2otal distance A DBBE&BB yds 6trength< @pper )ody Football< $ndividual 5osition 6'ills 2e po< 2otal distance A C-B yds 6trength< 2otal )ody S+T Football< $ndividual 5osition 6'ills 2e po< 2otal distance A ?BBB yds S+T M T ) T* Linemen Option " 6trength< Lower )ody Football 5osition 6'ills Football< $ndividual 5osition 6'ills 2e po< 2otal distance A C-B yds 6peed< 2otal distance A +BB yds 6trength< @pper )ody Football< $ndividual 5osition 6'ills 2e po< 2otal distance A -BB yds 6peed< 2otal distance A DBBE&BB yds 6trength< 2otal )ody Football< $ndividual 5osition 6'ills 2e po< 2otal distance A ?BBB yds

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Note< 5ushing truc's, flipping tires, pulling sleds are good on the ?BBB yd 2e po days. %educe the total distance of 2e po %uns or eli inate the co pletely on this day depending on what you have done. #fter pushing the truc' around the par'ing lot for awhile so e of our guys would rather :ust pu'e than run any 2e pos .ac(s Option 1 M T ) T* 6peed< 2otal 8istance A &-BE=BB yds 6trength< @pper )ody Football< individual4 C on C 2e po< 2otal 8istance A BEFBB yds 6peed< 2otal 8istance A DBBE&-B yds Football< individual4 C on C 2e po< 2otal 8istance A BE?+BB yds Football< $ndividual 5osition 6'ills 6trength< 2otal )ody E aintenance S+T Football< $ndividual 5osition 6'ills 2e po< ?-BBE?GBB yds S+T M T ) T* .ac(s Option " 6peed< 2otal 8istance A DBBE&-B yds Football< individual4 C on C 6trength< @pper )ody 2e po< 2otal 8istance A BEFBB yds Football< individual4 C on C 6peed< 2otal 8istance A &-BE=BB yds Football< $ndividual 5osition 6'ills 6trength< 2otal )ody E aintenance Football< $ndividual 5osition 6'ills 2e po< ?-BBE?GBB yds

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/. Speed & Conditioning Principles & 01planation When $ first started planning speed progra s for football in ?FCF $ leaned heavily on the 6oviet %eview of 6port by Michael 2essis. Later, when Charlie rancis' progra s and principles were available $ began applying anything Charlie had to say. $ reco end you a'e use of his website and the products that he has available. Charlie Francis.co