Comprehensive Strength and Conditioning

8/8/2019 Comprehensive Strength and Conditioning

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Train the Way You Play

A Comprehensive Guide to Strength and Conditioning for Football

Donnie Kiefer

Basic Concepts:

The program must be comprehensive in that it includes all aspects and facets

of strength, power, speed change of direction, quickness, flexibility and

anaerobic conditioning that are needed to develop an explosive, efficient

football player.

The program must be functional in that it must only train energy systems,

muscle fiber types and movement patterns that are in some way transferable

to the playing field.

The program must be consistent and ongoing with no long lapses between

training cycles. Accurate records should be kept.

The program must be research and science based and not controlled by fad

methodology.

Training Concepts:

Football training should include the following considerations:

A. Fast-twitch Muscle Fiber Development

B. ATP-PC Energy system

C. Work-Rest Ratios/Glycogen Repletion

D. Total Volume

E. Compensatory Acceleration

F. Glycogen Repletion

G. Muscle Hydration



Training Targets:

Absolute Strength

Explosive Power

Linear Speed Mechanics

Acceleration/ Deceleration Change of Direction

Foot Quickness

Flexibility

Core Stability

Metabolic Conditioning

Lean Mass Gain

Body Fat Reduction

Injury Prevention

Mental Toughness

Confidence

Training Phases:

Phase I: One week after last game until Easter break

Phase II: Easter break until end of school year

Phase III: End of school year until first game week

Phase IV: In-season



Prioritizing Phases: NOTE: All aspects are trained year around, however phases

have specific goals as priorities. Flexibility, Core Stability, Injury Prevention,

Mental Toughness and Confidence are constant priorities.

Phase I: Absolute Strength, Lean Mass Gain, COD, FQ

Phase II: Absolute Strength, Lean Mass Gain, COD, FQ, Linear Speed

Mechanics

Phase III: Explosive Power, Accel/Decel, LS Mech, FQ, Metabolic Cond.

Phase IV: Explosive Power, Accel/Decel, COD, FQ, Metabolic Cond.

Linear Speed Development: (Speed = Stride Rate X Stride Length)

Start Phase

Acceleration Phase

Velocity Phase

COD:

Programmed Agility:

A. Pro Shuttle

B. W-Run

C. 3 Cone

D. Short Shuttle

Reactionary Agility

A. Come to Balance Series

B. Mimic Drills



Acceleration/Deceleration:

Come to Balance

Stop/Starts

Plyometric Training:

Ground Based Series

A. Bounding

B. Skipping

C. Jumping

D. Hopping

Apparatus Enhanced

A. BoxesB. Hurdles

C. Cones

Metabolic Conditioning:

Interval Sprint Training (300, 200, 100, 50 )

Speed Endurance Sprinting ( 40, 30, 20 ) 4 Quarters

Foot Quickness:

Ladders

A. High Knee Rapid Fire

B. Lateral HK Rapid Fire

C. Icky Shuffle

D. In and Outs

Flexibility:

Dynamic Stretching

Static Stretch

PNF Stretching



Strength Training Models:

Progression

Static

Speed

Explosive Power:

Compensatory Acceleration

Plyometrics

Linear Speed Mechanics

Lean Mass Gain / Bodyfat Reduction:

Nutrition Counseling

Interval Training vs. Steady State Aerobics

Core Lifts:

Squat

Bench Press

Cleans

Snatch

Auxiliary Lifts:

Step Ups

Leg Press

Lunges

Stiff Leg DL

Inclines

DB Bench Press

Pushdowns Pulldowns

BB/DB Rows

Power Shrugs

Shoulder Circuit

Split Jerk

Clean Pulls



Training Schedules

Off Season: Phase I

Monday:A. Dynamic Warmup

B. Core Training

C. Programmed Agility/ Ladders

D. Lower Body

Tuesday:

A. Dynamic Warmup

B. Core Training

C. Apparatus Enhanced Plyos

D. Upper Body

Wednesday:

A. Dynamic Warmup

B. Core Training

C. Linear Speed Mechanics

D. Platform

Thursday:

A. Dynamic WarmupB. Core Training

C. Acceleration/Deceleration

D. Lower Body

Friday:

A. Dynamic Warmup

B. Core Training

C. Ground Based Plyos

D. Upper Body



Off Season: Phase II

Monday:A. Dynamic Warmup

B. Core Training

C. Linear Speed Mechanics/ Apparatus Enhanced Plyos

D. Rack Training : Progression/Static

Tuesday:

A. Dynamic Warmup

B. Core Training

C. Programmed Agility/ Ladders

D. Platform Training: Progression

Wednesday:

A. Dynamic Warmup

B. Core Training

C. Metabolic Conditioning

Thursday:

A. Dynamic Warmup

B. Core TrainingC. Linear Speed Mechanics

D. Rack Training: Static/Progression

Friday:

A. Dynamic Warmup

B. Core Training

C. Acceleration/Deceleration and Ground Based Plyos

D. Platform Training: Static



Summer Training: Phase III

Monday:

A. Dynamic Warmup

B. Core TrainingC. Acceleration/ Deceleration and Apparatus Enhanced Plyos

D. Rack Training: Progression

E. Football Skill Development

Tuesday:

A. Dynamic Warmup

B. Core Training




Wednesday:

Skill and Combo Players: 7on 7

OL/DL: Skill Development

Thursday:

A. Dynamic Warmup

B. Core Training

C. Programmed Agility/ Ground Based PlyosD. Rack Training: Speed


Friday:

Off



In Season: Phase IV

Monday:

A. Dynamic WarmupB. Core Training

C. Programmed Agility/Ladders

A. Rack Training: Speed

Tuesday:

A. Dynamic Warmup

B. Core Training

C. Apparatus Enhanced Plyos

D. Platform Training: Progression

Wednesday:

A. Dynamic Warmup

B. Core Training


Thursday:

A. Dynamic Warmup

B. Core Training

C. Acceleration/Deceleration

D. Rack Training: Speed

Friday:

A. Dynamic Warmup

B. Core Training

C. Ground Based Plyos


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Comprehensive Strength and Conditioning