TED RATH Detroit Lions STRENGTH & CONDITIONING PROGRAM

TED RATHTED RATH

Detroit LionsDetroit LionsSTRENGTH & CONDITIONING STRENGTH & CONDITIONING

PROGRAMPROGRAM

THANK YOUTHANK YOU

• ATTENDEESATTENDEES

• RON MCKEEFERYRON MCKEEFERY

• JIM KIELBASO & STAFFJIM KIELBASO & STAFF

• PRESENTERSPRESENTERS

• SPONSERSSPONSERS

MISSION STATEMENTMISSION STATEMENT

Mission # 1) Provide each player with the most effective, and time-efficient strength and conditioning program.

Mission # 2) Demand great effort!

Mission # 3) Help develop a Super Bowl Champion.

There are a variety of offensive and defensive philosophies available for football coaches to choose from, depending on their coaching style and players’ abilities. The strength and conditioning profession is no different. We employ techniques and protocols to best prepare OUR players to succeed in the NFL.

THERE ARE A LOT OF MOVING THERE ARE A LOT OF MOVING PARTS!PARTS!

Training athletes is the simplest part of the job.

Coaches Agents Front Office Other Staff Members Player Attendance and Pay Periods Home Equipment Deliveries Ticket Requests Charities & Events Family Friends Equipment Vendors Supplement Vendors ETC…..

JOB DESCRIPTIONJOB DESCRIPTION

OLD JOB DESCRIPTION = WEIGHT COACH

LIFT THINGS UP AND PUT THEM DOWN

NEW JOB DESCRIPTION = EVERYTHING COACH

DO YOU HAVE ANY MASSAGE or ART CONTACTS WILL YOU ORDER THIS PIECE OF EQUIPMENT FOR ME IS THERE A SUPPLEMENT THAT WILL GET ME JACKED IN A COUPLE OF WEEKS CAN YOU WRITE AN EXERCISE PROGRAM FOR MY GIRLFRIEND HEY MY SON / DAUGHTER RUNS TRACK……….CAN YOU GET HIM / HER FASTER HAVE YOU HEARD OF HBOT TREATMENT, CAN YOU WRITE UP A REPORT ON THE PROS AND CONS MY WIFE REALLY NEEDS A DIET PLAN THAT IS AROUND 2000 CALORIES AND HEAVY WITH PROTEIN, YOU’RE NOT BUSY ARE YOU.

WOULD YOU MIND WRITING HER UP A PLAN FOR THE FIRST COUPLE OF WEEKS

THINGS TO CONSIDERTHINGS TO CONSIDER

GeneticsGenetics Injury historyInjury history Training historyTraining history Years of serviceYears of service Overall healthOverall health

LIMITATIONS & LIMITATIONS & ADJUSTMENTSADJUSTMENTS

INJURIES:INJURIES:

Football is a 100% injury sportFootball is a 100% injury sport

Life in the NFL = life with injuriesLife in the NFL = life with injuries

ADJUSTMENTS:ADJUSTMENTS:

Many of our players have experienced multiple surgeries and have a multitude of physical limitationsMany of our players have experienced multiple surgeries and have a multitude of physical limitations

We must be willing and able to accommodate for each player based on individual needsWe must be willing and able to accommodate for each player based on individual needs

TRAINING HISTORYTRAINING HISTORY

Each player comes from a unique training backgroundEach player comes from a unique training background

We have athletes who have played organized football for more than 20 years and some who have less than 1 year of We have athletes who have played organized football for more than 20 years and some who have less than 1 year of experience (experience (Kickalicious) )

During that time they have been exposed to several training philosophies and programsDuring that time they have been exposed to several training philosophies and programs

High School / College / Combine TrainingHigh School / College / Combine Training

GOALS OF THE PROGRAMGOALS OF THE PROGRAM

The strength and conditioning program is directly responsible for developing the The strength and conditioning program is directly responsible for developing the physical foundationphysical foundation of our of our football team. We will develop a stronger team while increasing durability and decreasing each player’s football team. We will develop a stronger team while increasing durability and decreasing each player’s susceptibility to injury. We must develop a team that is built for the long haul.susceptibility to injury. We must develop a team that is built for the long haul.

INREASED MUSCULAR SIZE (BIGGER)INREASED MUSCULAR SIZE (BIGGER)

INCREASED MUSCULAR STRENGTH (STRONGER)INCREASED MUSCULAR STRENGTH (STRONGER)

INCREASED SPEED (FASTER)INCREASED SPEED (FASTER)

INCREASE SHORT DISTANCE SPEED AND CHANGE OF DIRECTION ABILITY (QUICKNESS)INCREASE SHORT DISTANCE SPEED AND CHANGE OF DIRECTION ABILITY (QUICKNESS)

INCREASED FORCE PRODUCTION (EXPLOSIVENESS)INCREASED FORCE PRODUCTION (EXPLOSIVENESS)

MORE DURABLE (INJURY RESISTANCE)MORE DURABLE (INJURY RESISTANCE)

BUILD HEALTHY HABBITS (NUTRITION AND REST)BUILD HEALTHY HABBITS (NUTRITION AND REST)

GET INTO GREAT GET INTO GREAT FOOTBALL SHAPE FOOTBALL SHAPE (SPECIFICITY OF TRAINING)(SPECIFICITY OF TRAINING)

IMPORTANCE OF THE PROGRAMIMPORTANCE OF THE PROGRAM

Qualities displayed by players who commit to physical preparation:Qualities displayed by players who commit to physical preparation:

HAVE A HIGHER TOLERANCE FOR DISCOMFORT AND PAINHAVE A HIGHER TOLERANCE FOR DISCOMFORT AND PAIN

EXPERIENCE FEWER INJURIESEXPERIENCE FEWER INJURIES

RETURN FROM INJURY FASTERRETURN FROM INJURY FASTER

HAVE MORE ENERGYHAVE MORE ENERGY

HAVE BETTER EATING HABITSHAVE BETTER EATING HABITS

STAY AT OR NEAR THEIR PLAYING WEIGHTSTAY AT OR NEAR THEIR PLAYING WEIGHT

STUDY MORE STUDY MORE

PRACTICE HARDERPRACTICE HARDER

ARE LESS SORE AFTER PRACTICE AND GAMESARE LESS SORE AFTER PRACTICE AND GAMES

HAVE LONGER CAREERS HAVE LONGER CAREERS

WINWIN

HOW TO BE SUCCESFULHOW TO BE SUCCESFUL

Players must display commitment to physical preparation. Each player is expected to do the following: Players must display commitment to physical preparation. Each player is expected to do the following:

SHOW UP EVERY DAYSHOW UP EVERY DAY

FOLLOW THE PROGRAM EXACTLY AS PRESCRIBED BY THE STRENGTH COACHES. WE WILL WORK AROUND ANY FOLLOW THE PROGRAM EXACTLY AS PRESCRIBED BY THE STRENGTH COACHES. WE WILL WORK AROUND ANY ISSUES ISSUES

GIVE THEIR BEST EFFORT EACH DAYGIVE THEIR BEST EFFORT EACH DAY

INVEST IN THEIR TEAMMATES TRAINING – SPOTTING & ENCOURAGMENTINVEST IN THEIR TEAMMATES TRAINING – SPOTTING & ENCOURAGMENT

HAVE THE HAVE THE RIGHTRIGHT MINDSET MINDSET

THEY MUST GET HERE ---- WE MUST KEEP THEM HERE!THEY MUST GET HERE ---- WE MUST KEEP THEM HERE!

COMMITMENT TO WINNING IN COMMITMENT TO WINNING IN THE OFF SEASONTHE OFF SEASON

A commitment to winning demands that daily off-season activities are scheduled around the program. (Appearances, travel, golf, A commitment to winning demands that daily off-season activities are scheduled around the program. (Appearances, travel, golf, shopping, etc.) shopping, etc.)

EXAMPLE OF A PLAYER’S DAILY OFF-SEASON SCHEDULE:EXAMPLE OF A PLAYER’S DAILY OFF-SEASON SCHEDULE:

WAKE UP WAKE UP

WEIGH-IN WEIGH-IN

BREAKFASTBREAKFAST

TREATMENT (PREHAB, REHAB)TREATMENT (PREHAB, REHAB)

WARM UP (HOT TUB, LIGHT CARDIO, SMR, STRETCH)WARM UP (HOT TUB, LIGHT CARDIO, SMR, STRETCH)

WORKOUT (LIFTING, RUNNING, CARDIO)WORKOUT (LIFTING, RUNNING, CARDIO)

POSITION WORK & CLASSROOM WITH COACHESPOSITION WORK & CLASSROOM WITH COACHES

ACTIVE RECOVERY WORK (MYOFASCIAL RELEASE, HOT / COLD CONTRAST, FLEXIBILITY TRAINING)ACTIVE RECOVERY WORK (MYOFASCIAL RELEASE, HOT / COLD CONTRAST, FLEXIBILITY TRAINING)

TREATMENT ( REHAB)TREATMENT ( REHAB)

LUNCHLUNCH

RESTREST

PROGRAM OUTLINEPROGRAM OUTLINE

THE PROGRAM = Football Calendar (5 phases) + Physical Components (8 elements)THE PROGRAM = Football Calendar (5 phases) + Physical Components (8 elements)

Our football calendar is divided into five phases over 12 months. The needs of a football player, with regard to physical Our football calendar is divided into five phases over 12 months. The needs of a football player, with regard to physical preparation, change with each phase. preparation, change with each phase.

While each period is significant, certain periods are clearly more important than others.While each period is significant, certain periods are clearly more important than others. During each phase we must appropriately address eight specific physical components. During each phase we must appropriately address eight specific physical components.

1) Nutrition1) Nutrition 2) Muscular Fitness2) Muscular Fitness 3) Conditioning3) Conditioning 4) Football Conditioning4) Football Conditioning 5) Speed Development5) Speed Development 6) Skill Development6) Skill Development 7) Flexibility7) Flexibility 8) Rest / Recovery / Regeneration8) Rest / Recovery / Regeneration

FOOTBALL CALENDARFOOTBALL CALENDAR

PHASE 1: LAST GAME OFF-SEASON CONDITIONING PROGRAMPHASE 1: LAST GAME OFF-SEASON CONDITIONING PROGRAM

The season ends after the last game, and a new season begins with the start of the off-season conditioning program. The season ends after the last game, and a new season begins with the start of the off-season conditioning program. Time between the end of one season and the beginning of a new season should be used to recover mentally and Time between the end of one season and the beginning of a new season should be used to recover mentally and physically. Points of emphasis:physically. Points of emphasis:

SCHEDULE SURGERIES, FAMILY TIME, VACATIONSSCHEDULE SURGERIES, FAMILY TIME, VACATIONS

DO NOT GAIN ANY WEIGHT---NOT A POUNDDO NOT GAIN ANY WEIGHT---NOT A POUND

EXERCISE SHOULD BE RECREATIONAL AND FUNEXERCISE SHOULD BE RECREATIONAL AND FUN

PARTICIPATE IN LOW INTENSITY / JOINT FRIENDLY ACTIVITYPARTICIPATE IN LOW INTENSITY / JOINT FRIENDLY ACTIVITY

STRICTLY MONITOR EATING HABITS STRICTLY MONITOR EATING HABITS

STRETCH DAILYSTRETCH DAILY

WEIGH–IN WEEKLYWEIGH–IN WEEKLY

PHYSICAL COMPONENTS: PHYSICAL COMPONENTS: NUTRITION, FLEXIBILITY, REST / RECOVERY / REGENERATIONNUTRITION, FLEXIBILITY, REST / RECOVERY / REGENERATION


PHASE 2: OFF-SEASON CONDITIONING PROGRAM OTA’s MINI-CAMP PHASE 2: OFF-SEASON CONDITIONING PROGRAM OTA’s MINI-CAMP

Players return to the facility. Organized and supervised lifting and running sessions begin. Team running and group lifting. Players return to the facility. Organized and supervised lifting and running sessions begin. Team running and group lifting. Points of emphasis:Points of emphasis:

PLAYERS MUST COMMIT TO BEING HERE – CANNOT BE MANDATORY DUE TO COLLECTIVE BARAINING AGREEMENTPLAYERS MUST COMMIT TO BEING HERE – CANNOT BE MANDATORY DUE TO COLLECTIVE BARAINING AGREEMENT

TRAINING INTENSITY AND VOLUME WILL ADJUST AS THE PROGRAM PROGRESSES AND OTA’s APPROACHTRAINING INTENSITY AND VOLUME WILL ADJUST AS THE PROGRAM PROGRESSES AND OTA’s APPROACH

SCHEDULE TRAVEL TIME APPROPRIATELY (do not plan a two-week vacation in the middle of the program)SCHEDULE TRAVEL TIME APPROPRIATELY (do not plan a two-week vacation in the middle of the program)

SUSTAIN CONSISTENT WORK HABITS FOR THE ENTIRE OFF-SEASON PROGRAM SUSTAIN CONSISTENT WORK HABITS FOR THE ENTIRE OFF-SEASON PROGRAM

(sporadic training = sub-maximal results)(sporadic training = sub-maximal results)

GET IN OTA / MINI-CAMP SHAPE: MEET THE DEMANDS TO PREVENT EXCESSIVE SORENESS, AND SOFT-TISSUE INJURIESGET IN OTA / MINI-CAMP SHAPE: MEET THE DEMANDS TO PREVENT EXCESSIVE SORENESS, AND SOFT-TISSUE INJURIES

DISCIPLINED EATING AND HYDRATION HABITS ARE KEYDISCIPLINED EATING AND HYDRATION HABITS ARE KEY

WEIGH-IN WEEKLYWEIGH-IN WEEKLY

PHYSICAL COMPONENTS: PHYSICAL COMPONENTS: NUTRITION, MUSCULAR FITNESS, CONDITIONING, FLEXIBILITYNUTRITION, MUSCULAR FITNESS, CONDITIONING, FLEXIBILITY


PHASE 3: MINI-CAMP / OTA START OF TRAINING CAMPPHASE 3: MINI-CAMP / OTA START OF TRAINING CAMP

This critical period of the off-season program is used to develop maximum gains in strength and cardiovascular fitness. Points This critical period of the off-season program is used to develop maximum gains in strength and cardiovascular fitness. Points of emphasis:of emphasis:

IDENTIFY AREAS OF IMPROVEMENT AND ADDRESS THEM IMMEDIATELY IDENTIFY AREAS OF IMPROVEMENT AND ADDRESS THEM IMMEDIATELY

Feedback from head coach / coordinator / position coach is critical during this period, everyone on the same page.Feedback from head coach / coordinator / position coach is critical during this period, everyone on the same page.

GET AS STRONG AS POSSIBLEGET AS STRONG AS POSSIBLE

GET IN GREAT RUNNING SHAPEGET IN GREAT RUNNING SHAPE

DO NOT WASTE A WORKOUT-----DO NOT MISS A WORKOUTDO NOT WASTE A WORKOUT-----DO NOT MISS A WORKOUT

IDENTIFY / ASSIGN TRAINING CAMP REPORT WEIGHT AND IDEAL PLAYING WEIGHTIDENTIFY / ASSIGN TRAINING CAMP REPORT WEIGHT AND IDEAL PLAYING WEIGHT

DISCIPLINED EATING AND HYDRATION HABITSDISCIPLINED EATING AND HYDRATION HABITS

WEIGH-IN WEEKLYWEIGH-IN WEEKLY

PHYSICAL COMPONENTS: PHYSICAL COMPONENTS: NUTRITION, MUSCULAR FITNESS, CONDITIONING, FOOTBALL CONDITIONING, SPEED NUTRITION, MUSCULAR FITNESS, CONDITIONING, FOOTBALL CONDITIONING, SPEED

DEVELOPMENT, SKILL DEVELOPMENT, FLEXIBILITY DEVELOPMENT, SKILL DEVELOPMENT, FLEXIBILITY


PHASE 4: TRAINING CAMP FIRST REGULAR SEASON GAME PHASE 4: TRAINING CAMP FIRST REGULAR SEASON GAME

The goal is to maintain the strength and cardiovascular fitness developed during the previous three phases. The goal is to maintain the strength and cardiovascular fitness developed during the previous three phases. Practice and pre-season games refine football-specific conditioning. Points of emphasis:Practice and pre-season games refine football-specific conditioning. Points of emphasis:

LIFT 2 UPPER AND 1-2 LOWER BODY WORKOUTS PER WEEK LIFT 2 UPPER AND 1-2 LOWER BODY WORKOUTS PER WEEK

Combination of total body and split liftsCombination of total body and split lifts

Volume will be reduced during this period, effort / intensity is expected to remain highVolume will be reduced during this period, effort / intensity is expected to remain high

CONTINUE TO PERFORM CORE EXERCISES FOR BOTH UPPER AND LOWER BODY LIFTINGCONTINUE TO PERFORM CORE EXERCISES FOR BOTH UPPER AND LOWER BODY LIFTING

USE EFFORT AND INTENSITY DURING PRACTICE TO MAXIMIZE FOOTBALL CONDITIONING USE EFFORT AND INTENSITY DURING PRACTICE TO MAXIMIZE FOOTBALL CONDITIONING


WEIGH-IN DAILY BEFORE AND AFTER WEIGH-IN DAILY BEFORE AND AFTER EVERYEVERY PRACTICE PRACTICE

APPROPRIATE REST AND RECOVERY STRATEGIES ARE CRITICALAPPROPRIATE REST AND RECOVERY STRATEGIES ARE CRITICAL

PHYSICAL COMPONENTS: PHYSICAL COMPONENTS: NUTRITION, MUSCULAR FITNESS, FOOTBALL CONDITIONING, FLEXIBILITY, REST / NUTRITION, MUSCULAR FITNESS, FOOTBALL CONDITIONING, FLEXIBILITY, REST /

RECOVERYRECOVERY


PHASE 5: REGULAR SEASON GAME 1 END OF THE SEASONPHASE 5: REGULAR SEASON GAME 1 END OF THE SEASON

The season is 22 weeks long not counting Playoffs. Peak performance is critical and the risk of injury is highest. We must be our The season is 22 weeks long not counting Playoffs. Peak performance is critical and the risk of injury is highest. We must be our strongest and do everything we can to maintain that strength. Points of emphasis:strongest and do everything we can to maintain that strength. Points of emphasis:

LIFT 2 UPPER AND 1-2 LOWER BODY WEIGHT WORKOUTS PER WEEKLIFT 2 UPPER AND 1-2 LOWER BODY WEIGHT WORKOUTS PER WEEK

USE AS MUCH WEIGHT AS POSSIBLE TO MAINTAIN STRENGTHUSE AS MUCH WEIGHT AS POSSIBLE TO MAINTAIN STRENGTH

ADAPT TO WORKOUT LIMITATIONS (i.e. soreness or injury). WE DO NOT SKIP WORKOUTSADAPT TO WORKOUT LIMITATIONS (i.e. soreness or injury). WE DO NOT SKIP WORKOUTS

WE WILL ADJUST THE WORKOUT (exercises, weight, frequency, duration, etc.)WE WILL ADJUST THE WORKOUT (exercises, weight, frequency, duration, etc.)

USE EFFORT AND INTENSITY DURING PRACTICE TO MAINTAIN FOOTBALL CONDITIONING USE EFFORT AND INTENSITY DURING PRACTICE TO MAINTAIN FOOTBALL CONDITIONING


WEIGH-IN WEEKLY (FRIDAY MORNINGS)WEIGH-IN WEEKLY (FRIDAY MORNINGS)

REGENERATION WORK MUST BE PERFORMED PROPERLY AND CONSISTENTLYREGENERATION WORK MUST BE PERFORMED PROPERLY AND CONSISTENTLY

Massage, Trigger Point Therapy, Hot / Cold Contrast, ART, HBOT, etc.Massage, Trigger Point Therapy, Hot / Cold Contrast, ART, HBOT, etc.

PHYSICAL COMPONENTS: PHYSICAL COMPONENTS: NUTRITION, MUSCULAR FITNESS, FOOTBALL CONDITIONING, FLEXIBILITY, REST / RECOVERYNUTRITION, MUSCULAR FITNESS, FOOTBALL CONDITIONING, FLEXIBILITY, REST / RECOVERY

PHYSICAL COMPONENTS OF THE PHYSICAL COMPONENTS OF THE STRENGTH AND CONDITIONING STRENGTH AND CONDITIONING

PROGRAMPROGRAM

There are eight components of strength and conditioning. Each discipline is critical to the physical There are eight components of strength and conditioning. Each discipline is critical to the physical development of a professional football player. The success of our program is dependent upon implementing development of a professional football player. The success of our program is dependent upon implementing each at the proper time, with the proper emphasis and intensity. each at the proper time, with the proper emphasis and intensity.

1. 1. NUTRITIONNUTRITION

2. 2. MUSCULAR FITNESSMUSCULAR FITNESS

3. 3. CONDITIONINGCONDITIONING

4. 4. FOOTBALL CONDITIONING FOOTBALL CONDITIONING

5. 5. SPEED DEVELOPMENTSPEED DEVELOPMENT

6. 6. SKILL DEVELOPMENTSKILL DEVELOPMENT

7. 7. FLEXIBILITYFLEXIBILITY

8. 8. REST / RECOVERYREST / RECOVERY

NUTRITIONNUTRITION

We provide ongoing education to our players about the importance of developing disciplined eating, hydration, and supplementation We provide ongoing education to our players about the importance of developing disciplined eating, hydration, and supplementation habits. The food we offer at the facility, on the airplane, and at the hotel is an integral part of how we prepare.habits. The food we offer at the facility, on the airplane, and at the hotel is an integral part of how we prepare.

Successful athletic performance is dependent upon many refined skills, abilities and talents. None are possible without proper fuel on a consistent Successful athletic performance is dependent upon many refined skills, abilities and talents. None are possible without proper fuel on a consistent basis. Benefits of a proper nutrition plan are many:basis. Benefits of a proper nutrition plan are many:

MORE ENERGYMORE ENERGY

IMPROVED IMMUNE AND DIGESTIVE HEALTHIMPROVED IMMUNE AND DIGESTIVE HEALTH

FASTER AND MORE COMPLETE RECOVERYFASTER AND MORE COMPLETE RECOVERY

IMPROVED BODY COMPOSITIONIMPROVED BODY COMPOSITION

WEIGHT MANAGEMENTWEIGHT MANAGEMENT

INCREASED STRENGTHINCREASED STRENGTH

BETTER ENDURANCEBETTER ENDURANCE

IMPROVED FOCUSIMPROVED FOCUS

. .

BASICS OF NUTRITIONBASICS OF NUTRITION

Eat breakfast every dayEat breakfast every day

Eat at least three meals a dayEat at least three meals a day

Never skip mealsNever skip meals

Eat a nutritious snack between mealsEat a nutritious snack between meals

Eat from all of the food groupsEat from all of the food groups

Limit / avoid fast food, fried food, processed foodsLimit / avoid fast food, fried food, processed foods

Eat 5 pieces of fruit per dayEat 5 pieces of fruit per day

Eat 3 servings of vegetables per dayEat 3 servings of vegetables per day

Drink half of your bodyweight in ounces of water every dayDrink half of your bodyweight in ounces of water every day

Avoid or limit your consumption of alcohol (1-2 drinks/dayAvoid or limit your consumption of alcohol (1-2 drinks/day))

NOT ALL PROTEINS AND CARBOHYDRATES ARE EQUAL. HIGH QUALITY PROTEINS AND CARBOHYDRATES WILL NOT ALL PROTEINS AND CARBOHYDRATES ARE EQUAL. HIGH QUALITY PROTEINS AND CARBOHYDRATES WILL

GIVE YOU A MORE CONSTANT SUPPLY OF ENERGY UNTIL YOUR NEXT MEAL.GIVE YOU A MORE CONSTANT SUPPLY OF ENERGY UNTIL YOUR NEXT MEAL.

Determining Daily Energy Determining Daily Energy NeedsNeeds

1. Gender Factor1. Gender Factor Daily RateDaily Rate Activity LevelActivity Level Total Caloric NeedTotal Caloric Need

1.0 for males x ______ lbs.1.0 for males x ______ lbs. x 24 hours x 24 hours x x .64 = low.64 = low _________ KCAL_________ KCAL.9 for females.9 for females .68 = moderate.68 = moderate

.73 = high.73 = high

2. How many grams of Carbohydrates?2. How many grams of Carbohydrates?_______KCAL per day x 0.6 =_______KCAL per day x 0.6 = _______CHO KCAL / 4 =_______CHO KCAL / 4 = ___________CHO grams___________CHO grams

3. How many grams of Protein?3. How many grams of Protein?

BUILDING MUSCLEBUILDING MUSCLE _______KCAL per day X .16_______KCAL per day X .16 =______Protein KCAL / 4 =______grams of Protein=______Protein KCAL / 4 =______grams of Protein

MAINTAIN MASS MAINTAIN MASS _______KCAL per day X .12_______KCAL per day X .12 =______Protein KCAL / 4 =______grams of Protein=______Protein KCAL / 4 =______grams of Protein

4. How many grams of Fat?4. How many grams of Fat?

________KCAL per day X .25 KCAL =________KCAL per day X .25 KCAL = _______Fat KCAL / 9 =_______Fat KCAL / 9 = ________grams of Fat________grams of Fat

MUSCULAR FITNESS DEFINEDMUSCULAR FITNESS DEFINED

Why do we strength train? To enhance physical abilities and prevent injuries. All muscles are used to protect the Why do we strength train? To enhance physical abilities and prevent injuries. All muscles are used to protect the body (shock absorbers) and play the game (motor). Every major muscle group must be developed to its fullest body (shock absorbers) and play the game (motor). Every major muscle group must be developed to its fullest potential if physical development and injury prevention are our goal. potential if physical development and injury prevention are our goal.

The energy demands used to compete and succeed in football are specific and different than any other sport. The The energy demands used to compete and succeed in football are specific and different than any other sport. The strength program for a football player must be intense, brief, and generate maximum muscular gains. strength program for a football player must be intense, brief, and generate maximum muscular gains.

Our program is designed to develop functional football strength, muscular endurance, and power in the safest manner Our program is designed to develop functional football strength, muscular endurance, and power in the safest manner possible. We recognize these variables:possible. We recognize these variables:

STRENGTHSTRENGTH - The ability of a muscle or group of muscles to produce force in order to overcome resistance. Strength is a - The ability of a muscle or group of muscles to produce force in order to overcome resistance. Strength is a

precursor to power.precursor to power.

POWERPOWER – Amount of work performed per unit of time. Applying strength in the shortest amount of time possible. – Amount of work performed per unit of time. Applying strength in the shortest amount of time possible.

MUSCULAR ENDURANCE MUSCULAR ENDURANCE – Ability of a muscle or group of muscles to sustain repeated contractions against a resistance – Ability of a muscle or group of muscles to sustain repeated contractions against a resistance

for an extended period of time.for an extended period of time.

We recognize that We recognize that genetic potential genetic potential will ultimately determine the rate and extent to which an athlete will develop. Our will ultimately determine the rate and extent to which an athlete will develop. Our

exercise prescription will impact how each athlete responds to the training stimulus.exercise prescription will impact how each athlete responds to the training stimulus.

MUSCULAR FITNESS MUSCULAR FITNESS

GENETIC POTENTIALGENETIC POTENTIALThe ability to generate strength gains and add lean body weight (muscle) is ultimately determined by an athlete’s The ability to generate strength gains and add lean body weight (muscle) is ultimately determined by an athlete’s genetic predisposition. These traits are a major variable in determining how big, strong, and explosive an athlete can genetic predisposition. These traits are a major variable in determining how big, strong, and explosive an athlete can get. Through proper training and recovery practices an athlete can achieve their physiological potential. get. Through proper training and recovery practices an athlete can achieve their physiological potential.

Physical traits that determine muscular potential:Physical traits that determine muscular potential:

BODY TYPE (Mesomorph, Endomorph, Ectomorph)BODY TYPE (Mesomorph, Endomorph, Ectomorph)

MUSCLE BELLY LENGTHMUSCLE BELLY LENGTH

LEVER LENGTHLEVER LENGTH

INSERTION POINTSINSERTION POINTS

NEUROLOGICAL EFFICIENCYNEUROLOGICAL EFFICIENCY

HORMONE LEVELSHORMONE LEVELS

MUSCULAR FITNESSMUSCULAR FITNESS

EXERCISESEXERCISESThere are structural differences, advantages, and disadvantages to the various types of equipment. Through There are structural differences, advantages, and disadvantages to the various types of equipment. Through experience and scientific research we’ve learned that various pieces of equipment can be effective. The key to experience and scientific research we’ve learned that various pieces of equipment can be effective. The key to maximum gains isn’t the equipment—it’s how it’s used.maximum gains isn’t the equipment—it’s how it’s used.

Barbells, dumbbells, kettlebells, machines, resistance bands, sand bags, manual resistance and med balls work. That’s Barbells, dumbbells, kettlebells, machines, resistance bands, sand bags, manual resistance and med balls work. That’s why we incorporate each type of resistance into our program. If it safely provides resistance, we can use it to improve.why we incorporate each type of resistance into our program. If it safely provides resistance, we can use it to improve.

Ground-BasedGround-Based

Dead Lift, High Pull, Power Clean, Front Squat, Back Squat, Vertimax, Box Jumps, Push Press, JammerDead Lift, High Pull, Power Clean, Front Squat, Back Squat, Vertimax, Box Jumps, Push Press, Jammer

Multi-JointMulti-Joint

Leg Press, Bench, Incline, Military, Pull Down, Pull Up, Row, High RowLeg Press, Bench, Incline, Military, Pull Down, Pull Up, Row, High Row

IsolationIsolation

Leg Ext. / Curl, Lateral Raise, Pec / Shoulder Fly, Neck, Abdominal, Low Back, Rotator Cuff Leg Ext. / Curl, Lateral Raise, Pec / Shoulder Fly, Neck, Abdominal, Low Back, Rotator Cuff

MUSCULAR FITNESSMUSCULAR FITNESS Olympic Lift Progression:Olympic Lift Progression:

The ultimate goal = A TECHNICALLY PROFICIENT POWER CLEANThe ultimate goal = A TECHNICALLY PROFICIENT POWER CLEAN

Deadlift – the foundation of the movementDeadlift – the foundation of the movement

Power Shrug from Hang PositionPower Shrug from Hang Position

Clean Pull from Hang PositionClean Pull from Hang Position

Hang CleanHang Clean

Power Shrug from GroundPower Shrug from Ground

Clean Pull from GroundClean Pull from Ground

POWER CLEANPOWER CLEAN

IF THE ATHLETE CANNOT DEMONSTRATE CORRECT TECHNIQUE, DO NOT MOVE ON TO THE NEXT IF THE ATHLETE CANNOT DEMONSTRATE CORRECT TECHNIQUE, DO NOT MOVE ON TO THE NEXT PHASEPHASE


STRENGTH STRENGTH Strength is the ability of the muscles to generate or exert force in order to overcome a specific resistance. Force is any Strength is the ability of the muscles to generate or exert force in order to overcome a specific resistance. Force is any influence that causes an object with mass to move or accelerate. The more strength an athlete has, the more force he is influence that causes an object with mass to move or accelerate. The more strength an athlete has, the more force he is capable of generating. capable of generating. Functional football strength is more important than weightlifting strengthFunctional football strength is more important than weightlifting strength . It makes little difference how much . It makes little difference how much weight we lift in the weight room if we can’t transfer that strength on the field. weight we lift in the weight room if we can’t transfer that strength on the field.

Rep Range for Strength 8-10 repsRep Range for Strength 8-10 reps

IntensityIntensity

Progressive Overload = More weight (intensity) and/or more reps (volume)Progressive Overload = More weight (intensity) and/or more reps (volume)

RestRest

90 -120 seconds between sets for multiple set routines90 -120 seconds between sets for multiple set routines

Limited – no longer than 1 minute for single sets (Metabolic Conditioning)Limited – no longer than 1 minute for single sets (Metabolic Conditioning)


POWERPOWERMuscular power is determined by how long it takes for strength to be converted into speed. An athlete’s ability to convert strength to Muscular power is determined by how long it takes for strength to be converted into speed. An athlete’s ability to convert strength to speed, in the shortest amount of time, is what makes him powerful. Strength training increases the ability to apply force. Power training speed, in the shortest amount of time, is what makes him powerful. Strength training increases the ability to apply force. Power training increases the rate of force. increases the rate of force.

Rep Range for Power 3-6 repsRep Range for Power 3-6 reps

Variables to power:Variables to power:

Explosive MovementsExplosive Movements Ground-based, football skills are initiated by applying force with the feet against the groundGround-based, football skills are initiated by applying force with the feet against the ground Dead Lift, High Pull, Power Clean, Push Press, JammerDead Lift, High Pull, Power Clean, Push Press, Jammer

PlyometricsPlyometrics Stretch reflex - a muscle that is stretched before it contracts will produce a faster and more powerful movement Stretch reflex - a muscle that is stretched before it contracts will produce a faster and more powerful movement Box Jumps, Split Squat Jumps, Med Ball MovementsBox Jumps, Split Squat Jumps, Med Ball Movements Vertimax TrainingVertimax Training

Vertical Jumps, Speed Jumps, Leg Drives, Agility Drills Vertical Jumps, Speed Jumps, Leg Drives, Agility Drills


ENDURANCEENDURANCEMuscular endurance is the ability to exert a force repeatedly over an extended period of time. In football, increased Muscular endurance is the ability to exert a force repeatedly over an extended period of time. In football, increased muscular strength and power are only effective when combined with elevated muscular endurance. The more time a muscular strength and power are only effective when combined with elevated muscular endurance. The more time a muscle is exposed to a resistance, the greater the muscular endurance. muscle is exposed to a resistance, the greater the muscular endurance.

Rep Range for Endurance 12-15 repsRep Range for Endurance 12-15 reps

Any less than 12, endurance is compromised. Any more than 15, strength is compromisedAny less than 12, endurance is compromised. Any more than 15, strength is compromised

CONDITIONINGCONDITIONING

Football conditioning requires developing aerobic and anaerobic energy systems. Ultimately, the anaerobic Football conditioning requires developing aerobic and anaerobic energy systems. Ultimately, the anaerobic system is the primary supplier of energy. system is the primary supplier of energy.

Interval training and proper diet improve the muscle’s ability to produce, utilize, and store more ATP and Interval training and proper diet improve the muscle’s ability to produce, utilize, and store more ATP and glycogen. For this reason, the majority of our off-season conditioning is anaerobic-based and interval in glycogen. For this reason, the majority of our off-season conditioning is anaerobic-based and interval in nature.nature.

Phases of conditioning:Phases of conditioning:

PHASE 1:PHASE 1: Low intensity aerobic conditioning, 20-45 min. 2-3 per week Low intensity aerobic conditioning, 20-45 min. 2-3 per week

PHASE 2:PHASE 2: Aerobic conditioning, moderate intensity, 30-60 min. 2-4 per week Aerobic conditioning, moderate intensity, 30-60 min. 2-4 per week

Intervals, mid-distance anaerobic 200’s, 180’s, 160’s, 100’s, ½ gassers, count downs. 2 per week Intervals, mid-distance anaerobic 200’s, 180’s, 160’s, 100’s, ½ gassers, count downs. 2 per week

PHASE 3:PHASE 3: Aerobic conditioning, high intensity, 30-60 min. 2-4 per week Aerobic conditioning, high intensity, 30-60 min. 2-4 per week

Intervals, short-distance anaerobic 60’s, 40’s, 20’s, Shuttles, up-backs. 2 per weekIntervals, short-distance anaerobic 60’s, 40’s, 20’s, Shuttles, up-backs. 2 per week

PHASE 4:PHASE 4: Training Camp and preseason games Training Camp and preseason games

PHASE 5:PHASE 5: Practice and games Practice and games

NON-LINEAR NON-LINEAR PERIODIZATIONPERIODIZATION

3 main stages3 main stages Stage 1: POWER (3-6 reps)Stage 1: POWER (3-6 reps) Stage 2: STRENGTH (8-10 reps)Stage 2: STRENGTH (8-10 reps) Stage 3: LOCAL MUSCULAR ENDURANCE (12-15 reps)Stage 3: LOCAL MUSCULAR ENDURANCE (12-15 reps)

A microcycle can be as short as 1 weekA microcycle can be as short as 1 week

Each stage will be stressed differently according to the specific time of the football calendarEach stage will be stressed differently according to the specific time of the football calendar

Training FrequencyTraining Frequency OFF-SEASONOFF-SEASON

4 – day split routines4 – day split routines 2 Upper & 2 Lower body training days2 Upper & 2 Lower body training days

IN-SEASONIN-SEASON 1 Total Body - Monday1 Total Body - Monday 1 Upper - Wednesday1 Upper - Wednesday 1 Lower - Thursday1 Lower - Thursday 3 – total lifts with optional “GUN SHOW” on Friday3 – total lifts with optional “GUN SHOW” on Friday

OFF-SEASONOFF-SEASON WEEKS 1-2 –PHASE IWEEKS 1-2 –PHASE I

MONDAY, TUESDAY, THURSDAY, FRIDAYMONDAY, TUESDAY, THURSDAY, FRIDAY WEDNESDAY = REST / REGENERATION DAYWEDNESDAY = REST / REGENERATION DAY FOCUSFOCUS = RE-ESTABLISH STRENGTH LEVELS AND BEGIN POWER WORK = RE-ESTABLISH STRENGTH LEVELS AND BEGIN POWER WORK

WEEKS 3-5 – PHASE IIWEEKS 3-5 – PHASE II MONDAY, TUESDAY, WEDNESDAY, THURSDAYMONDAY, TUESDAY, WEDNESDAY, THURSDAY FRIDAY = REST / REGENERATION DAYFRIDAY = REST / REGENERATION DAY COACHES ARE ALLOWED TO WORK WITH PLAYERS ON FIELDCOACHES ARE ALLOWED TO WORK WITH PLAYERS ON FIELD MAXIMUM OF 90 MINUTES ON FIELD WORK INCLUDING CONDITIONINGMAXIMUM OF 90 MINUTES ON FIELD WORK INCLUDING CONDITIONING FOCUSFOCUS= CONTINUE TO BUILD STRENGTH / POWER. INTRODUCE MUSCULAR ENDURANCE AS ON FIELD = CONTINUE TO BUILD STRENGTH / POWER. INTRODUCE MUSCULAR ENDURANCE AS ON FIELD

WORK INCREASES WITH COACHES.WORK INCREASES WITH COACHES.

WEEKS 6-9 – PHASE IIIWEEKS 6-9 – PHASE III WEEKLY SCHEDULE VARIES DUE TO CHARITY EVENTS AND OTA SCHEDULEWEEKLY SCHEDULE VARIES DUE TO CHARITY EVENTS AND OTA SCHEDULE ORGANIZED TEAM ACTIVITIES – MAXIMUM OF 10ORGANIZED TEAM ACTIVITIES – MAXIMUM OF 10 ONE MINI-CAMPONE MINI-CAMP FOCUSFOCUS= BE PHYSICALLY PREPARED FOR THE DEMANDS OF PRACTICE AND MINI-CAMP. STILL = BE PHYSICALLY PREPARED FOR THE DEMANDS OF PRACTICE AND MINI-CAMP. STILL

ATTEMPTING TO MAKE GAINS IN STRENGTH AND POWER.ATTEMPTING TO MAKE GAINS IN STRENGTH AND POWER.

EXAMPLE MICROCYCLEEXAMPLE MICROCYCLEOFF-SEASONOFF-SEASON

WEEK 3WEEK 3

MONDAY : Upper Body SMONDAY : Upper Body S

TUESDAY: Lower Body PTUESDAY: Lower Body P

WEDNESDAY: Upper Body MEWEDNESDAY: Upper Body ME

THURSDAY: Lower Body METHURSDAY: Lower Body ME

WEEKS 1-2WEEKS 1-2


TUESDAY: Lower Body STUESDAY: Lower Body S

THURSDAY: Upper Body PTHURSDAY: Upper Body P

FRIDAY: Lower Body PFRIDAY: Lower Body P

EXAMPLE MICROCYCLEEXAMPLE MICROCYCLEOFF-SEASONOFF-SEASON

WEEK 5WEEK 5



WEDNESDAY: Upper Body MEWEDNESDAY: Upper Body ME

THURSDAY: Lower Body METHURSDAY: Lower Body ME

WEEK 4WEEK 4

MONDAY : Upper Body PMONDAY : Upper Body P


WEDNESDAY: Upper Body SWEDNESDAY: Upper Body S

THURSDAY: Lower Body STHURSDAY: Lower Body S

NON-LINEAR NON-LINEAR PERIODIZATIONPERIODIZATION

OVERALL PLAN MUST BE IN PLACE (MACRO-CYCLE)OVERALL PLAN MUST BE IN PLACE (MACRO-CYCLE)

What is your focus?What is your focus?

Strength, Power, or Muscular EnduranceStrength, Power, or Muscular Endurance

With football, each stage is important. Power and strength hold a slight edge over muscular endurance in order With football, each stage is important. Power and strength hold a slight edge over muscular endurance in order of importance.of importance.

We will stress Strength and Power more often than Muscular EnduranceWe will stress Strength and Power more often than Muscular Endurance

Muscular Endurance still must be addressMuscular Endurance still must be address Circuit training is a great option and allows the players to move through workouts with minimal rest and Circuit training is a great option and allows the players to move through workouts with minimal rest and

time efficiencytime efficiency Also places less load and demand on the athlete’s joints (Active Rest)Also places less load and demand on the athlete’s joints (Active Rest)

FLEXIBLE NON-LINEAR FLEXIBLE NON-LINEAR PERIODIZATIONPERIODIZATION

Training and exercise protocols are based on each athlete’s level of preparednessTraining and exercise protocols are based on each athlete’s level of preparedness

This training method can be extremely beneficial during the season when overreaching is a concernThis training method can be extremely beneficial during the season when overreaching is a concern

Evaluation of preparedness must be followed consistently and logically.Evaluation of preparedness must be followed consistently and logically.

EXAMPLE OF EVALUATIONEXAMPLE OF EVALUATION Vertical Jump TestVertical Jump Test Med Ball Toss TestMed Ball Toss Test Ratings Test – Simple questions answered based on a scoring systemRatings Test – Simple questions answered based on a scoring system Sleep / Recovery Software (i.e. Restwise, etc.)Sleep / Recovery Software (i.e. Restwise, etc.)

When using a flexible non-linear plan you must complete a macro-cycle within a specific time period. The order in which each When using a flexible non-linear plan you must complete a macro-cycle within a specific time period. The order in which each workout is performed can be altered. This gives the athlete and coach freedom and should allow for more detailed work at the workout is performed can be altered. This gives the athlete and coach freedom and should allow for more detailed work at the correct time.correct time.

For example: In a one month long macro-cycle the athlete must perform a total of 6 Power workouts, 6 Strength workouts, and 4 For example: In a one month long macro-cycle the athlete must perform a total of 6 Power workouts, 6 Strength workouts, and 4 workouts that stress Muscular Enduranceworkouts that stress Muscular Endurance

The day on which each workout is performed is based on the athlete’s preparedness and recovery. The day on which each workout is performed is based on the athlete’s preparedness and recovery.

FOOTBALL CONDITIONINGFOOTBALL CONDITIONING

Specificity of conditioning is a term used to describe specific physical adaptations that take place from Specificity of conditioning is a term used to describe specific physical adaptations that take place from engaging in an exercise or activity. Football conditioning is very specific. The only way to fully develop it is to engaging in an exercise or activity. Football conditioning is very specific. The only way to fully develop it is to actually practice it--in as near game like conditions as possible--and play in the games. actually practice it--in as near game like conditions as possible--and play in the games.

The off-season conditioning program is designed to get our players in shape to allow them to go to training The off-season conditioning program is designed to get our players in shape to allow them to go to training camp and condition specifically for football. camp and condition specifically for football.

Our 9-week off-season program includes:Our 9-week off-season program includes:

Aerobic ConditioningAerobic Conditioning

Interval RunningInterval Running

Drills and CODDrills and COD

Skilled Pattern RunningSkilled Pattern Running

Mini-CampsMini-Camps

OTA’sOTA’s

SPEED DEVELOPMENTSPEED DEVELOPMENT

Speed kills is a phrase that is often associated with the sport of football. Speed kills is a phrase that is often associated with the sport of football. For us, a more appropriate phrase is “football For us, a more appropriate phrase is “football speed kills.” speed kills.” Too much emphasis is placed upon running in a straight line (40-yard dash). Some athletes run fast in a Too much emphasis is placed upon running in a straight line (40-yard dash). Some athletes run fast in a straight line, but do not possess the ability to quickly change direction. straight line, but do not possess the ability to quickly change direction.

Our goal is to develop the specific speed and quickness required for each player to succeed at his Our goal is to develop the specific speed and quickness required for each player to succeed at his position--“football speed.” We condition to sustain that speed and quickness throughout an entire game and position--“football speed.” We condition to sustain that speed and quickness throughout an entire game and season. season.

Variables to speed development:Variables to speed development:

Get in great shapeGet in great shape

Strengthen the muscles used to run (hips, glutes, groin, hamstrings, quads, calves)Strengthen the muscles used to run (hips, glutes, groin, hamstrings, quads, calves)

Maximize flexibilityMaximize flexibility

Eliminate excess body fatEliminate excess body fat

Refine running techniques (rotary forces, vertical displacement, posting)Refine running techniques (rotary forces, vertical displacement, posting)

Practice running fastPractice running fast

SKILL DEVELOPMENTSKILL DEVELOPMENT

The execution of any skill requires a sophisticated series of signals sent from the brain to the muscles. Muscle fibers must be activated The execution of any skill requires a sophisticated series of signals sent from the brain to the muscles. Muscle fibers must be activated in the proper sequence to perform a skill with proficiency. An increase in proficiency will occur when that specific skill, or parts of that in the proper sequence to perform a skill with proficiency. An increase in proficiency will occur when that specific skill, or parts of that skill, is practiced. More refined skills are harder and take longer to develop--without consistent practice they are rapidly lost. skill, is practiced. More refined skills are harder and take longer to develop--without consistent practice they are rapidly lost.

Skills are often confused with abilities. Abilities are physical qualities used to perform the skill, i.e.: speed, power, strength. Skills are the Skills are often confused with abilities. Abilities are physical qualities used to perform the skill, i.e.: speed, power, strength. Skills are the actual movements. Throwing, catching, kicking, and punting a football; -- blocking, tackling, pass protecting and rushing the passer are actual movements. Throwing, catching, kicking, and punting a football; -- blocking, tackling, pass protecting and rushing the passer are all specific skills. all specific skills.

Variables to skill development:Variables to skill development:

There are three types of skill transferThere are three types of skill transfer

Positive Positive

Neutral Neutral

Negative Negative

Adding resistance to a skill makes it a new skillAdding resistance to a skill makes it a new skill

Add enough resistance to a skill and it becomes exerciseAdd enough resistance to a skill and it becomes exercise

Football skills must be practiced as close to game like situations as possible if positive skill transfer is the goal.Football skills must be practiced as close to game like situations as possible if positive skill transfer is the goal.

FLEXIBILITYFLEXIBILITY

Stretching is a low-intensity exercise used to increase flexibility. We stretch to increase joint mobility and muscular Stretching is a low-intensity exercise used to increase flexibility. We stretch to increase joint mobility and muscular elasticity. Stretching is not a warm-up. An exercise is considered a warm-up if core body temperature is increased by two elasticity. Stretching is not a warm-up. An exercise is considered a warm-up if core body temperature is increased by two degrees—typically indicated by breaking a visible sweat.degrees—typically indicated by breaking a visible sweat.

Variables to flexibility:Variables to flexibility:

Activity ProgressionActivity Progression Warm up, stretch, active warm up, perform, cool down, stretchWarm up, stretch, active warm up, perform, cool down, stretch

BasicsBasics Stretch all major muscle groupsStretch all major muscle groups Hold each static stretch for at least 10 secondsHold each static stretch for at least 10 seconds Do not bounceDo not bounce Stretch every dayStretch every day

ImplicationsImplications Increased speed, quickness, CODIncreased speed, quickness, COD

Injury preventionInjury prevention Enhanced recoveryEnhanced recovery

Types of StretchingTypes of Stretching Static, PNF, AIS, etc….Static, PNF, AIS, etc….

RESTREST

Exercise does metabolic damage to the body. The key to a high level of fitness is the proper amount of quality Exercise does metabolic damage to the body. The key to a high level of fitness is the proper amount of quality exercise and adequate rest. During the resting phase, the body is actually becoming stronger through the exercise and adequate rest. During the resting phase, the body is actually becoming stronger through the process of adaptation. The body responds to physical stress by repairing and re-growing new tissue that is process of adaptation. The body responds to physical stress by repairing and re-growing new tissue that is stronger than it was prior to exercise. As the intensity and duration of the exercise increases, so too does the stronger than it was prior to exercise. As the intensity and duration of the exercise increases, so too does the damage--with that must come increased periods of rest. damage--with that must come increased periods of rest.

Standard rest times:Standard rest times:

Rest between lifting exercises (Average = 1 – 3 minutes)Rest between lifting exercises (Average = 1 – 3 minutes)

Rest between training of a specific muscle group (48 – 72 hours)Rest between training of a specific muscle group (48 – 72 hours)

Rest between intervals (2 - 3 times the running time)Rest between intervals (2 - 3 times the running time)

Rest between interval runs (48 – 72 hours)Rest between interval runs (48 – 72 hours)

Rest between aerobic conditioning (24 – 48 hours)Rest between aerobic conditioning (24 – 48 hours)

Rest while sleeping (7-9 hours Rest while sleeping (7-9 hours EVERYEVERY night) night)

REGENERATIONREGENERATION

Perhaps the most under-utilized aspect of trainingPerhaps the most under-utilized aspect of training

Self-Myofascial Release techniques have evolved greatly within recent years.Self-Myofascial Release techniques have evolved greatly within recent years.

There are a lot of tools available There are a lot of tools available

Trigger Point Therapy, Foam Rolling, Massage, ART, Compression Sleeves, Hot / Cold Contrast, Palm Cooling, Trigger Point Therapy, Foam Rolling, Massage, ART, Compression Sleeves, Hot / Cold Contrast, Palm Cooling, Cold Plunge, etc….Cold Plunge, etc….

Each tool has a place, if an athlete is diligent the results will be maximizedEach tool has a place, if an athlete is diligent the results will be maximized

If an athlete is sporadic, the results will not be maximizedIf an athlete is sporadic, the results will not be maximized

EVALUATIONEVALUATION

BODY COMPOSITIONBODY COMPOSITION

Weekly evaluation of body composition (InBody & Bod Pod)Weekly evaluation of body composition (InBody & Bod Pod)

Helps track player progress as well as diagnose deficiencies and imbalancesHelps track player progress as well as diagnose deficiencies and imbalances Helps to track player hydrationHelps to track player hydration Monitor excessive weight loss or gainMonitor excessive weight loss or gain

CONDITIONING TESTCONDITIONING TEST

300 yard shuttle300 yard shuttle

Upon reporting for training campUpon reporting for training camp Allows the staff to evaluate player fitness and designate PUP playersAllows the staff to evaluate player fitness and designate PUP players The “eyeball test” – Are the players physically capable of practicing at a high level?The “eyeball test” – Are the players physically capable of practicing at a high level? Player safety – June 13Player safety – June 13thth – July 25 – July 25thth IS A LIFETIME IS A LIFETIME

Can the player safely participate in training camp?Can the player safely participate in training camp?

CONDITIONING TESTCONDITIONING TEST300 YD SHUTTLE300 YD SHUTTLE

2 SETS OF 6 REPS – 25 TO GL (3 MIN REST)2 SETS OF 6 REPS – 25 TO GL (3 MIN REST)

INDOOR FIELD INDOOR FIELD STRETCH & WARM UPSTRETCH & WARM UP (REST 3 MIN) BEGIN (REST 3 MIN) BEGIN

GROUP 1: WR, RB (55 / 57)GROUP 1: WR, RB (55 / 57) GROUP 2: DB (55 /57)GROUP 2: DB (55 /57) GROUP 3: TE, FB, LB (60 / 62)GROUP 3: TE, FB, LB (60 / 62) GROUP 4: QB, K, P, LS (60 / 62)GROUP 4: QB, K, P, LS (60 / 62) GROUP 5: OL (65 / 67)GROUP 5: OL (65 / 67) GROUP 6: DL (DE 60 /62) (DT 65 / 67)GROUP 6: DL (DE 60 /62) (DT 65 / 67)

PUTTING IT ALL TOGETHERPUTTING IT ALL TOGETHER

The Head Coach’s support of the weight room is critical to the success of the programThe Head Coach’s support of the weight room is critical to the success of the program

Assistant coaches are also encouraged to be in the room as much as possibleAssistant coaches are also encouraged to be in the room as much as possible

Player evaluations will be provided at the midway point and end of the off-season programPlayer evaluations will be provided at the midway point and end of the off-season program

Specific information regarding a player and his progress is always available Specific information regarding a player and his progress is always available

Communication about a player’s needs is critical! Ongoing assessments re: conditioning, strength, movement, Communication about a player’s needs is critical! Ongoing assessments re: conditioning, strength, movement,

flexibility, weight, etc. flexibility, weight, etc.

NECK TRAININGNECK TRAINING

Each player is expected to follow Each player is expected to follow strict protocol and train their neck & strict protocol and train their neck & head region head region

Prioritize neck training and the Prioritize neck training and the players will followplayers will follow

THANK YOUTHANK YOU

TED RATHTED RATH

[email protected]

Documents

TED RATH Detroit Lions STRENGTH & CONDITIONING PROGRAM