Year Long Football Macrocycle Ron McKeefery, CSCS, SCCC Head Strength & Conditioning Coach University of South Florida

Year Long Football Macrocycle

Ron McKeefery, CSCS, SCCC

Head Strength & Conditioning Coach

University of South Florida

PhilosophyOVERLOADPROGRESSIONBALANCED DEVELOPMENTPERFECT TECHNIQUEREVERSIBILITYSPECIFICITYSUPERVISIONPERIODIZATIONEVALUATIONVARIETY

WorkoutStretchWarm-UpGroupsResistance TrainingCoreGripNeck

StretchStatic

Definitive start time.Increase core temperature

Specific Warm-UpUpper BodyLower Body

Warm-Up Dynamic

DrillsSpeed LadderLine DrillsMachine GunRope HurdleMini HurdlesDot Drill

BALANCED DEVELOPMENT

1. NECK 3. MID-SECTION A. Flexors (moving forward) A. Abdominals

B. Extensors (moving backward) B. Lower BackC. Lateral Flexors (side to side)D. Traps 4. TORSO

A. Upper Back/Lats.2. HIPS and LEGS B. Pectorals A. Buttocks C. Deltoids

B. Quadriceps C. Hamstrings 5. ARM D. Abductors/Adductors A. Triceps E. Calves B. Biceps

C. Hands & Forearms

Resistance TrainingLinear Periodization

Phases to Peak

Non Linear PeriodizationStay one phase

Repetition RangeReach overload within a certain range

Linear PeriodizationTesting Lifts & Explosive

BenchSquatPower CleanSnatchPush Jerk

Hypertrophy (50-65%) 10-15 RepsStrength (65-80%) 6-9 RepsPower (80-95%) 3-5 RepsPeak (95-105%) 1-3 Reps

Non Linear PeriodizationMultiple joint movements

Dictated by goals of programSize – HypertrophyIncreased Strength – StrengthExplosive Power – Power/Peak

Adjust one rep max as progressExamples

InclineDeclineLeg Press

Repetition Range

Isolated MovementsTime under tension principlesMinimum and maximum number of reps are determined to figure intensity. Overload always goal.Ex. 8-10 reps

Core Development 200 Reps Variety Rectus Abdominis Transverse Oblique Erector Spinae

WinterResistance Training

4 times per week2 Upper Body Workouts2 Lower Body Workouts

8 Lifting groups starting on the half hour.Groups no larger than 16Broken down into groups of 4

University of South Florida Strength & Conditioning

Winter 2004

Phase II

Stretch Routine } Prior To Workout LSA, Foot Quickness, Plyometrics} Prior To Workout

Monday Hammer Jammer 4 x 5 Bench Press 5 x Cycle Lat Pulldowns 3 x Drop Decline 3x Drop Seated Row 3 x Drop TPD’s 3 x Drop EZ Curl 1 x Protocol Core 200 reps Grip Cycle Neck Lateral Flex 2 x 12 Neck Flex 1 x 12 Weight

Tuesday

Power Clean Tech 4 x Cycle Squat 5 x Cycle Box Jumps 4 x 5 Leg Curls 2 x Drop Leg Ext 2 x Protocol Step Ups 2 x Drop Military Press 3 x Drop Shoulder Complex 3 x 8-10 Ab/Adduction 1 x 12 Calf Raise 1 x 12 Core 200 reps Grip Cycle Neck Lateral Flex 2 x 12 Neck Extension 1 x 12

Thursday

Push Jerk 4 x Cycle Incline 5 x Cycle Super Set One Arm Rows 3 x Drop Db Flyes 3 x Drop Close Grip Bench 5 x Cycle Super Set Pull-Ups 3 x Drop Dips 3 x Drop Core 200 reps Grip Cycle Neck Lateral Flex 2 x 12 Neck Flex 1 x 12

Friday Power Clean 5 x Cycle Vertec 1 x 3 Single Leg Circuit 3 x 8-10 Leg Curls 2 x Protocol Leg Ext 2 x Protocol Shrugs 3 x Drop Upright Row 3 x Drop Glute Ham 2 x Drop MR Rear Delt 1 x 12 Slide Board 1 x :30sec Db Military 3 x Drop Core 200 reps Grip Cycle Neck Lateral Flex 2 x 12 Neck Extension 1 x 12

WinterMorning Agilities

10 total 6:00 a.m. sessionsFirst 6 are done twice per week Monday and Thursday.Last 4 are done once per week on Monday’s.

7 Stations 4 minutes per stationBags Star Drill4 Cone 5-10-5Wave Weave Jump Rope

WAVE DRILL STATION

Dawsey/Hearn

JUMP ROPE STATION Rachel

STAR REACTION STATION

Frey/Anderson

Franks/Burnham 5-10-5

4 CORNER STATION

BAG DRILLS STATION

Smith/HobbieBull Agility

Kravitz/OchsLane/Larimore

WinterAnaerobic/Speed Development

ScheduleWeeks 1-3 once per week on Tuesday’sWeeks 4-8 twice per week on Tuesday’s and ThursdaysSpeed Development is conducted before Thursday workout

WinterAnaerobic/Speed Development

Drills30x40 yds (7,6,5)20x60 yds. (11,10,9)12x100 yds. (18,16,14)Sprint Ladder 4x10,20,40,60,80,100 yds.Gassers (45,43,41)Half Gassers (20,18,16)Crossfields (10,9,8)

WinterPower Position Workouts

Wednesday’s 4:00 p.m.Position Specific Drills Offensive/Defensive Line.Drills upper body explosion, lower body flexibilityCompetition Offense vs. Defense

WinterWinter Competition

Team divided into three teamsPoints given for Lifter of the Week, Hon. Mention, Breaking Team Record, Reaching Goals, etc.Points are taken away for misses, tardiness, bad workouts, etcCompetitions each week to create intensity.

WinterTesting

Height, Weight, Body FatBench PressSquatPower Clean225 Rep TestVertical40 yd DashPro Agility

Spring BallResistance Training

Schedule3 times per week Mon, Tues, and Friday2 Upper Body, 1 Lower BodySame lifting groups except 2:30 due to meetings.Decrease volume same intensity

ConditioningPractice


Spring Ball 2004

Stretch Routine } Prior To Workout

LSA, Foot Quickness, Plyometrics} Prior To Workout

Monday Drop Clean 4 x 5 Single Leg Circuit 2 x 10-12 Cook Hip Lift 1 x 10-12 MR Ab/Adduction 1 x 10-12 One Arm Db Rows 2 x 10-12 Hyperextension 2 x 10-12 P-Ball Sh. Complex 1 x 10-12 Core 200 reps Grip Cycle Neck Lat Flex 2 x 12 Neck Flex 1 x 12

Wednesday Leg Ext. 1 x 10-12 RDL’s 1 x 10-12 Pec Flyes 2 x 10-12 Db Bench 4 x 8 Rev. Hypers 2 x 10-12 Military Press 2 x 10-12 Alt Db Curls 2 x 10-12 TPD’s 2 x 10-12 Core 200 reps Grip Cycle Neck Lat Flex 2 x 12 Neck Ext 1 x 12

Friday Db Incline 4 x 8 Seated Row 2 x 10-12 Shoulder Complex 2 x 10-12 Good Mornings 2 x 10-12 Push Ups 1 x Failure Shrugs 2 x 10-12 Dips 2 x 10-12 St. Bar Curls 2 x 10-12 Core 200 reps Grip Cycle Neck Lat Flex 2 x 12 Neck Alt Flex 1 x 12

May Active RestResistance Training

Schedule4 times per week Mon, Tues, Thursday, Friday2 Upper Body, 2 Lower BodyUSF Weight Room open those in town

ConditioningSchedule

3 times per weekAerobic, Anaerobic, and Agility

Summer Resistance Training

Schedule4 times per week Mon, Tues, Thursday, Friday2 Upper Body Mon/Thurs2 Lower Body Tues/FriHigh Volume and Intensity4 Lifting Groups broken down into groups of four.Add a fifth group for incoming freshman.


Summer 2003

Phase III


Monday Power Clean 5 x Cycle Squat 5 x Cycle Leg Curls 3 x 8-10 Leg Ext. 3 x 8-10 Step-Ups 2 x 10-12 St. Legged Deadlift 3 x 8-10 Seated Row 3 x 8-10 Pull-Ups 1 x Failure Abduction 1 x 10-12 Calf Raise 1 x 10-12 Core 200 reps Grip Cycle Neck Lateral Flex 2 x 12 Neck Flex 1 x 12 Weight

Tuesday

Snatch 4 x Cycle Bench Press 5 x Cycle Db Incline 3 x 10,8,6 Military Press 3 x 10,8,6 Shoulder Complex 3 x 10-12 Dips 3 x 8-10 St. Bar Curls 3 x 10,8,6 Core 200 reps Grip Cycle Neck Lateral Flex 2 x 12 Neck Extension 1 x 12

Thursday

Power Clean 5 x Cycle Single Leg Circuit 3 x 8-10 (Step-Up, Single Leg Squat, Lunge) Front Squat 3 x 8-10 Leg Curls 3 x 8-10 Leg Ext. 3 x 8-10 Shrugs 3 x 8-10 Glute Ham 3 x 8-10 Lat Pulldown 3 x 10-12 Pull-Ups 1 x Failure Adduction 1 x 10-12 Core 200 reps Grip Cycle Neck Lateral Flex 2 x 12 Neck Flex 1 x 12

Friday Push Jerk 5 x Cycle Incline 5 x Cycle Iso Pulldown 3 x 8-10 Bench 40 (Close Grip) 5 x 8 Super Set Pec Flyes 3 x 8-10 Upright Row 3 x 8-10 Military 3 x 8-10 Core 200 reps Grip Cycle Neck Lateral Flex 2 x 12 Neck Extension 1 x 12

Summer Conditioning

Schedule4 times per week Mon, Tues, Thursday, FridayMonday – Lateral Speed and AgilityTuesday – Anaerobic Conditioning Thursday – Position SpecificFriday – Anaerobic Conditioning

Summer Conditioning

Lateral Speed and AgilityDrills

3,4,5 Cone Drills3 Cone Wheel Drill5-10-5Wave DrillShort Shuttle

SPEED AGILITY CONE DRILLS

5 –CONE PATTERN FIGURE 8’S (28 Yds.) PERIMETER (40 Yds.)

10 YARDS

10 YARDS 7 YARDS

BUTTERFLIES (56 Yds.) “M” PATTERN (44 Yds.) TRI-SHUFFLE (34 Yds.)

HOURGLASS (48 Yds.) TIC-TAC-TOE (40 Yds.) BACKWARD “L” (40 Yds.)

CRISS-CROSS (48 Yds.) BOOMERANG (54 Yds.) 360’s (40 Yds.)

AGILITIES RUNNING KEY Sprinting Forward: Lateral Shuffle: Sprinting Backward: Carioca:

RECOVERY INTERVALS WORKOUT #1 WORKOUT #2 WORKOUT #3 4.5 X TIME TO RUN PATTERN 4 X TIME TO RUN PATTERN 3.5 X TIME TO RUN PATTERN OR RECOVER TO 140/BPM OR RECOVER TO 144/BPM OR RECOVER TO 148/BPM

Summer Conditioning

Anaerobic ConditioningDrills

300’s (55,53,51)300 yd shuttle200’s (45,43,41)100’s (18,16,14)Sprint LadderGauntlet60’s40’s

200 START

300’S GROUP 1 OL/DL – 58 GROUP 2 QB/RB/LB/DE/TE – 55 GROUP 3 WR/DB - 53

300 FINISH 300 START

200’S GROUP 1 OL/DL – 36 GROUP 2 QB/RB/LB/DE/TE – 33 GROUP 3 WR/DB - 31

NOTE: 300’S – Sprint 300 yards and then walk the curve to the start line. 200’S – Sprint 200 yards and then walk across the field to the start line.

200 FINISH

SP R I NT LA DDA R

G 5 10 15 20 25 30 35 40 45 50 45 40 35 30 25 20 15 10 5 G

RECOVERY INTERVALS WORKOUT #1 WORKOUT #2 WORKOUT #3

1 X TIME TO RUN PATTERN .85 X TIME TO RUN PATTERN .75 X TIME TO RUN PATTERN OR RECOVER TO 140/BPM OR RECOVER TO 144/BPM OR RECOVER TO 148/BPM

EXECUTION:

BEGIN ON THE GOAL LINE ON COMMAND SPRINT DESIGNATED

DISTANCE, TOUCH LINE WITH HAND AND SPRINT BACK. REST DESIGNATED TIME AND REPEAT SEQUENCE UNTIL COMPLETE.

UNI VER SI TY OF SOUTH FLOR I DA

B U L L S

1 2 0 ’S & 6 0 Y A R D FI ELD SP R I NTS

G 5 10 15 20 25 30 35 40 45 50 45 40 35 30 25 20 15 10 5 G



EXECUTION:

BEGIN ON THE GOAL LINE ON COMMAND SPRINT DESIGNATED

DISTANCE, TOUCH LINE WITH HAND AND SPRINT BACK. REST DESIGNATED TIME AND REPEAT SEQUENCE UNTIL COMPLETE.

60’s OL/DL = 9 QB/RB/LB/TE/DE = 8 WR/DB = 7

120’S OL/DL = 19 QB/RB/LB/TE/DE = 17 WR/DB = 16

UNI V ER SI TY OF SOUTH FLOR I DA

B U L L S

GA SSER S

G 5 5 10 15 20 25 30 35 40 45 50 45 40 35 30 25 20 15 10 5 G



UNI VER SI TY OF SOUTH FLOR I DA

B U L L S

GROUP 1 (OL/DL) FULL GASSER: 45 HALF GASSER: 20 CROSSFIELD: 10 GROUP 2 (QB, RB, LB, TE, DE, SP) FULL GASSER: 43 HALF GASSER: 18 CROSSFIELD: 9 GROUP 3 (WR/DB) FULL GASSER: 41 HALF GASSER: 16 CROSSFIELD: 8

EXECUTION:

FULL GASSER: ATHLETE WILL RUN ACROSS THE FIELD SIDELINE TO SIDELINE 4 TIMES. HALF GASSER: ATHLETE WILL RUN ACROSS THE FIELD SIDELINE TO SIDELINE 2 TIMES. CROSSFIELD: ATHLETE WILL RUN ACROSS THE FIELD TO THE OTHER SIDELINE.

FULL GASSER

HALF GASSER

CROSSFIELD

Summer Conditioning

Position SpecificDrills

4 Stations General AthleticismPattern Running 3 x 10 patterns (2 minutes progressing to 1:15 seconds.

Defensive Backs

Explanation: Select a starting spot on the field. All patterns will begin from that spot. Between each full speed pattern, jog back to that spot to begin the next pattern. A coach or running partner will call out your next pattern to you during your job back to that spot until you finish 10 consecutive patterns. Begin each pattern from your positon stance. Note: The clock runs continuously from the time you initiate the first pattern until you jog back and touch the spot after the last pattern.

Patterns: 10S, 20S, & 40S – 10,20, & 40 YD Sprint 5BF – 5 YD Backpedal, 10 yd sprint 10BBR/BBL – 10 yd Backpedal break Rt or Lt 20BP – 20 yd Backpedal LCD/RCD – Backpedal 10 yds, Turn Lt or Rt and Sprint 5 yds, Break Lt or Rt LFD/RFD – Backpedal 10 yds, Crossover Run Rt or Lt at 45 degrees, Sprint 5 yds RZD/LZD – Crossover Run at 45 Degree Angle for 10 yds, square up and backpedal for 5 yds Rt or Lt.

Pattern Run Progression:

Rep Set 1 Set 2 Set 3 1 20BP 40S 10BBL 2 LZD 10BBR LFD 3 40S 5BF 20S 4 10BBL RZD RCD 5 5BF 20BP 20BP 6 LCD RFD 10BBR 7 10BBR LCD 5BF 8 LFD 10BBL RZD 9 RCD LZD RFD 10 10S 20S 10S

5BF 10SHL

10S

20S

40S

10BBR/BBL

RFD/LFD LCD/RCD

20BP

Summer Testing

300 yd shuttleHeight, Weight, Body Fat, Vertical, Bench, 225, Power CleanDon’t test squat, 40, agility – Risk of injury

300 YARD SHUTTLE TEST

C C C C P P C P P Equipment: Stop Watch Clip Board Pencil Cones Execution: The athlete sprints 60 yards X 5 laps. Their time is recorded by the coach, and

the athlete rest the time it takes for the next athlete to run his shuttle a 1;1 work to rest ratio. The athlete then performs his second repetition of 60 yards X 5 laps. The time is recorded and added to the first repetition and divided by 2 to get the average. The average of the two repetitions must be within the the shuttle qualifying time.

SHUTTLE QUALIFYING TIMES: Offensive Line – 55 sec. Defensive Line – 53 sec. Defensive End – 50 sec. Tight End – 50 sec. Special Teams – 49 sec. Linebacker – 48 sec. Running Back – 47 sec. Wide Receiver – 46 sec. Defensive Back – 46 sec.

Training Camp Resistance Training

5 workouts per group; Team workouts by Offense and Defense.Workouts follow morning practiceUpper body workout

ConditioningGassers, Half Gassers, CrossfieldsCounty Fair

Inseason Resistance Training

Power Positions 3x’s per week Mon/Wed/ ThursSkill 2x’s per week Mon/WedRaging Bulls – 4x’s per week Mon/Tues/Thurs/Fri

ConditioningCrossfields


Inseason

Power Positions OL/DL/DE/TE/LB/FB


LSA, Foot Quickness, Plyometrics} Prior To Workout

Monday Power Clean Tech 4 x Cycle 4 Way Hip 1 x 10-12 Bench 5 x Cycle Seated Row 3 x 10-12 Military Press 3 x 10-12 St. Bar Curls 3 x 10-12 Tricep Push Downs 3 x 10-12 Core 200 reps Grip Cycle Neck Lat Flex 2 x 12 Neck Flex 1 x 12

Wednesday Power Clean Combo 4 x 3 Incline 5 x Cycle Leg Curls 2 x 10-12 Leg Ext. 2 x 10-12 Glute Ham 2 x 10-12 Lat Pulldown 3 x 10-12 Shrugs 2 x 10-12 Core 200 reps Grip Cycle Neck Lat Flex 2 x 12 Neck Ext 1 x 12

Thursday Bench 40 5 x 8 Db Bench 2 x 8 Shoulder Complex 3 x 10-12 Upright Rows 3 x 10-12 Dips 3 x 10-12 Rotator Cuff 3 x 10-12 Db Flyes 3 x 10-12 Core 200 reps Grip Cycle Neck Lat Flex 2 x 12 Neck Alt Flex 1 x 12


Inseason

Skill Positions WR/DB/QB/RB/SP


Monday Power Clean Combo 5 x Cycle 4 Way Hip 1 x 10-12 Leg Curls 2 x 10-12 Bench Press 5 x Cycle Lat Pulldown 2 x 10-12 Military Press 2 x 10-12 Rotator Cuff 2 x 10-12 Tricep Pushdowns 2 x 10-12 St. Bar Curls 2 x 10-12 Core 200 reps Grip Cycle Neck 4 x 10

Wednesday Power Clean Tech 4 x 5 Single Leg Circuit 2 x 10-12 Leg Ext 2 x 10-12 Shrugs 3 x 10-12 Incline Press 5 x Cycle Seated Row 2 x 10-12 Shoulder Complex 2 x 10-12 Rotator Cuff 2 x 10-12 Dips 2 x 10-12 Alt. Db Curls 1 x 10-12 Core 200 reps Grip Cycle Neck 4 x 10


Inseason

Raging Bulls


Monday Bench Press 5 x Cycle Db Incline 3 x 10-12 Lat Pulldown 3 x 10-12 Military Press 3 x 10-12 Shoulder Complex 3 x 10-12 St. Bar Curls 3 x 10-12 Dips 3 x 10-12 Core 200 reps Grip Cycle Neck 4 x 10

Tuesday

Power Clean Tech 5 x 5 Leg Press 5 x Cycle Leg Curls 3 x 10-12 Shrugs 3 x 10-12 Step-Ups 2 x 10-12 St. Legged Deadlift 3 x 10-12 Calf Raise 1 x 10-12 Core 200 reps Grip Cycle Neck 4 x 10

Thursday Incline 5 x Circuit Seated Row 3 x 10-12 Db Bench 3 x 10-12 Military Press 3 x 10-12 Shoulder Complex 3 x 10-12 Alt Db Curls 3 x 10-12 Dips 3 x 10-12 Core 200 reps Grip Cycle Neck 4 x 10

Friday Power Clean 4 x Cycle Squat 3 x 10-12 Leg Ext. 3 x 10-12 Shrugs 3 x 10-12 Glute Ham 3 x 10-12 Lunges 3 x 10-12 Calf Raise 1 x 10-12 Core 200 reps Grip Cycle Neck 4 x 10

Inseason Post Season Testing

Raging Bulls test all but 40, Agility, ShuttleStarters test Ht., Wt., % Fat, Vertical, 225

Christmas Active RestResistance Training

3 x’s per week (Two Upper, One Lower)

ConditioningAerobic 20-30 mins100’sGassers


Basic Strength

Off-Season Preparation


Monday Squat 3 x 8-10 Leg Curls 3 x 8-10 Leg Ext. 3 x 8-10 Glute Ham or RDL 3 x 8-10 Calf Raise 3 x 8-10 Core 200 reps Grip Cycle Neck 4 x 10

Tuesday

Bench Press 5 x Cycle Db Incline 3 x 8-10 Military Press 3 x 8-10 Shoulder Complex 2 x 8-10 Tricep Pushdowns 3 x 8-10 St. Bar Curls 3 x 8-10 Core 200 reps Grip Cycle Neck 4 x 10

Thursday Leg Press 3 x 8-10 Front Squat 3 x 8-10 Single Leg Circuit 2 x 8-10 Glute Ham or RDL 3 x 8-10 Shrugs 2 x 8-10 Core 200 reps Grip Cycle Neck 4 x 10

Friday Incline 5 x Cycle Db Bench 3 x 8-10 Shoulder Complex 2 x 8-10 Dips 3 x 8-10 EZ Bar Curls 3 x 8-10 Core 200 reps Grip Cycle Neck 4 x 10

Documents

Year Long Football Macrocycle Ron McKeefery, CSCS, SCCC Head Strength & Conditioning Coach University of South Florida