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Contents

hrsd

5

d€ Author

E

esdedgrnents

IAIT I MAXIMIZING YOI'R STRENGTH POTENTIAL

(lapa.r

1 Sbength Concerne for Football Body ShenSth 3

Tel

loLing

Up

4

Cfryr.r

2 Strength-Tr.ining

Guidelines

Str€ntth kotlesB 5 lh€ ProgramCyde 6 CI$ing a Lifting Routine 5 S&y Guidelines 7

O4t

t 3 Designing Your Own Ptogram

DeterminingYour Sh€ngthl€vel S€ningC,oals 10

9

6.pter

4 Stading You

Progtam

Trainiry Cycles 11 Recordint Youl Workout Testing 14 Modifying Your Workout

Trainiry Cycles 11 R e c o r d i n t Youl Workout Testing 14

12

15

TART II TIIE YEARLY WORKOUT PLAN

Ch.Pter 5 Off-Season I workout Workout Goals 21 Workout Charts 21 Test Week 36

CIEpter 5 Off'Se.9on wo*out Goab 37 workout Charts 37 Test we€k 52

Il Wotkout

vii

tr

xiii

1

11

19

27

a

Chapter 7 PresedsonWorkout

Workout Goals 53 Workout Charts 53 Test W€ek 68

Chapter 8 In-SeasonWorkout WorkoutGoals 69 Workout Charts 59

Part III Shength-Training

Chapter 9 Core Exercises BenchPrcss 79

Inclinehess

Behind-the-NeckPress83

BackSquat 84 L€8Press 86 DeadLift 87 WalkingLunge 89 High Pull 91 PowerOean 92

81

Exeiciees

Chapter 10 Auxili.ry

Exetciss

Neck Manual ResistanceExercises 97 Neck VadableResfutanceMachineExercises 100 Alternate lncline Dumbbell Presses 102 DumbbellFlys 103 BicepCurls 1M

T cep Extensions 105

Dips 106 Wrist Curls 107 Bent-OverRows 108 Shoulder Shrugs 109

BackRaises110

Sit-Up Crunch 111 Oblique Twists 112 Let Extensions 114 Let Curls 114 StandingHeel Raises 115

Appendix A Stength-Training PercentategTable Appendix B Core ExerciseW€itht Progr$sion Chai Appendn C Auxiliary ExercfueW€ight kogegsion Chart Appendix D Pfrsonal BestConversionChart

Glossary

rIlltf

69

77

79

97

7t7

119

725

127

Foreword

\,,f

IVIu.h

orou*u

*

in the football program ai th€University of T€n- nesseecanbe tracedto the factthat we arework- rng with stronger and faster athletes-The man thind our strength program is Bruno Pauletio

Brunohasb€eninstrumentalin our footballplo- sram for 15years.Sincehis addition to our statt ;s the strengthand conditioningcoach,we have seengreat imProvement in the stfength, fleibility,

andur erallc"ndirtoningol our

.1!,rlrt\qLrclne

pLrers fhe gcneral

,rrergthha. al-ohelpedredLrcelhe 'mProvement numbcrand seriousnessof injuies.

in muscLrldr

o r football players arinvolved in ayear-round

rLeight training program, much like the one

presentedin this book. I am convincedthat this program has mad€eachmember of our team abet-

ter

Biuno Pauleitois Plltting his exP€rtis€mto

Player

Now

and has Siven us a stronSerteam

PlayersPerform

prin! to help otherfootball

ihe

drridualTedfoi erer} pla)er-it . de'i8nedlo helP

you make improv€mentswhere you need them

most. By fo owing this

creaseyour total body strength,a basicfirst st€P to becominga better football Player'

better'

pr"erjrn pre.entedin thi* bool canbe in-

Plogram

you should in

Johnny Majors Head FootballCoach University of Tennessee

AbouttheAuthor

B runoPauLttois ana-

tionally recognized authority in strength and con- ditioning education and a fomer Ollanpian. In his various capacities as president of the National Strength and Conditioning Association and strength and conditioning coach at the University of Tennessee, Knoxville, Pauletto realizes that strength trainint is much more than pumping kon. It is a wel?lanned, strstematic process designed to improve total body strength.

Pauletto holds an MS in physical education with an emphasis in exercise physioloty ftom the University of Tennessee, lhoxville (UTK). He is

a certified strength and conditioning specialst aJld

a member of the National Football CoachesAsso-

ciation. He has also coordinated strength-training

programs for men's varsity a* etics at UTK and conducts annual strength clinics thmuthout the United States.

Preface

T-.|

.!--l,rrirB my lq leJr. d. :.:ih nnd condittuningcoachat theUniversity . r.nc5see,I havehad thc privilegeand oppor

:

' :r i., coachse\.eralIootballplaven who have .rn to treat successin the NFL. I have seen r $ ell-plannedsir€ngth-trainingprogramhas ':.Ed them to rea.h high lelels of performance. :.lghout my coachin8career,I havedeveloped .trr round strcngth trainin8 pfogra for fooi

-.

il

pl.yers and nor! haveput ii on paperfor vou

.1se.I havefound this pr%ram tobe very effec

:

.r in irainint my playersand hope you l\'ill be

::1. to use it to becomea better footballplayer. This book s,as $ dtten for you, the football

: i!.r lt containsthe jnformation you needto per-

'.,rnr a safeand efficientstrengthprogramto help i.ru plav better.Whether !o!r pla)' footballat ihe

Lrnrorhigh,high school,or collegelevel,thisbook

rn help you.

5trength training is much

more than jusi

pLrmpin8iron." It is a well-planned,systematic

processdesignedto improve total body strength.

| .,, a- d {".ngh s ill ma\e)ou,unfa-r!'.j, mp

higher, and tackle lvith morc force. It will also

reduceyour chanceof nrjury. This book not only explahs rvhat you need to do but alsotakesyou siep'by'step throuSh a full vearof specific 'vorkolts. Ihe bookis dividedinto

I'art I, "Maimizing

Your Strengthlbtential,"

opens with chapter 1, "Strength Concernsfor Football," r!hich discussesthc importance of strengthfor footballpla_""els.It alsoaddress€sihe

relationship of dilferent playinS positions and their

.pe.iJic.rren8$ requi,Fmenr

volv€din increasingmusclemass(bulkingup) .ue also explained. Chapter 2, "Strength Training Cuidelines," contains inJormaiion },.ou need to kno$' before you

lhe

fa(r.r- in

betin your prograrn.Readthis chapterthorough ]y as ii rvill make thc rest of ihe book easierto

Chapter 3, "Designing Your Ou,n I'rogram,"

.lrou. yuu I'r

level and ho$ to setstartinglveightsfor eachex ercise.This chaptcr alsoerplainsthe importance of seitingandreachingyo1lrgoals,r{'hicharebasic to an), successfulweight program. Chapter4, "Siarting Youl I'rogram," explains eachtrainingcycle,its approximateduration,and its purpose.Thischapts alsoincludesinstructions for completingyour n'orkoutplan usingthecharts

in this book. A sectionon testinStellsyou holv io

determineif you've met

ends$'iih informationio helpyou iJvou fall short of r€achingyour goals. PartII, "The YearlyWorkout Plan," consistsof chapters5, 6, 7, and 8. Thesc chaptersprovide

charts for vour daily iraining logs for the entire vear. Ea.h day's log sho$'s the exercisesto be donc,thenumberof setsandreps,andhow hea\,y

),ou

week) and a iotal-body routine (lifi 3 days per $eek) arepresented.You choosethe routine that works best for you. lhe iFird p.'rlof !heb,'t'k. slrenEth. lrdinrnt F.crci.L-. ir de\,,redentirel\ to lhe e\ercr"p. you'll be doing. Chapter9 shoR'sthe core exer- cises$ith photographsand basicinstructionsfor how to do dremcon€crlyChapter'10givesinsh'uc- tiun. fo- h^$ .o do rhFdu\ilijry e\er(i.e\ The appendixescontainthechats you will need to modify the programto suityour strentth level:

a strength+raining perc€ntagestable, cor€and aua- iliary exerciseweiSht progression tables,and a per- sonal best conv€rsionchart. The glossaryat the end of the book definesterms that you may not be familiar $,ith.

r,'e\nlLrnlevourpresenr'rr 18rh

your Soals. The chapter

shouldlift. Boih a split routine (liJt4 daysper

StrengthConcernsfor

Football

'

.

A

a

.r hasto bestrong.If your opponeni

- : r.r11,speed,and conditionin8but vou

stronger,you rvill besuperioron

fL.

v,,u sel

Ino.,

:

r

-- : ::nth

: :: \ nu mightnot know isho{ togetthe

.rt tsJ nr oul uf)ourwo4out-.

t\er)

: :1,gran1 needsa plan and a toal. This

.

:

lou a plan for a full ]'ear of $,orkorts

: . : ru how to erecuteit to reachyour goals.

: :

i

::::ng vourselfto inprovement and follorv

. -L,dell'le. vuu nill ree \ou

bod\ ger

,

.

-

-

, ::.engthen your trody to improve your but strengthalsoreducesihe chance r.ce. Thebetterpreparedyour body is to run,

-

--

--

,-

I rd,llp.rhFluher\ uur, hrn.eof iniur).

' :, \ dri,,u.$.rv- lo tet .fronger \one 15

-:eh beiterthan theoihers.Thetrainingpro- .\ercises,sets,repetitions,ioads)I suggest

:: I havefound to be effective.Your genetic

' : . 1d moti\Jrion\\ill be tl.ede(idrn8rd,-

-.

.

ho(

shong you get.

TOTATBODYSTRENGTH

The pfogram presentedhere is designedto im-

pruvc

tjony.u pidy lotdlbodv\trengh i\ ne(e--dry \ ou nriShrlhinkrhdrhecau-eyouplavr pdni,uldrp. sition, your strengthprogram should differ rrom that of an athletel'!'hoplays anotherpostion (Ior exampl€,quarterbackvs. offensiveline). This is partly true; lei me explain. Beforedoing specilic exercisesor specialtraining,you needsevcraiyears of basic strength,iraining exprienceand good overallstrentth. Position-specifictraininSwill be of little help other*'ise.The programin this book wil developthatbasicoverallstrenSththat allfoot- ball playcrs need, ie8ardlessof position. If you have b€enstrcngth training for several yearsand your body is well developed,you can add someposition-specificexercisesto yourbasic proSram. The workout pates of this book have spacesfor you and your coachto add specilicex- ercisesthat you think ar€impoitant to your needs.

)

our rutdlhody slrenglh.l\h;cheverpo.i-

Physi-

cal ability to play your position, it doesnot imProve

your skitl-Practiceis thekey to improvingthe skill jtself. Forexample,a strongerarmcanhelPa quar' terbackthrow harderand farther,but only through practicecan he developthe precisionand ProPer erecution necessaryto completethe passes.

AlthoughstrengthtraininSimprovesyoul

BUI.KINGUP

l^ henmu<le\ dre .trength trained lhev 8er bre 8er. Ilow muchbiSServariesgreatlyfrom oneath lete to another. Fof example,some athletesare linem€n,ihey havelarg€framesand bi8 muscles. Wide receivershave a much smallcrbody struc' ture.ThebiSSerathlete$'hohasalargerframeand canlift heavierweightswill Sain moremusclemass than a smallerathlete$'housesa similarworkout. This ra'orksoui well becauselinem€nneed more bulk than otherplayers.lvhatever your size,you can improve your Playing Performance throuth strength training. Musclenrassgain, or hulkingup,is affectedby the follorvinS:

1. Geneticsis a major factor in ho{, big of strong you can becom€.

2. PropertnininS techniquesand dedicaiionto improvement are imPortant.

3. Truc bulking up is gaininSmuscle,not fat. Gainingfat ('ill not help you b€comea bet ter footballplay€r,but gainingmuscl€mass

will. lt is a slorv processand takes time GaininS 1 or 2 pounds of musde a month is a realisticgoal. When an athlete gains weightveryrapidly(20poundsin3 months) most of the gain is Probably fat or h'ater

4

Properdict andrestarenecessarylormuscl gror{th. You must nouish your body !!ith heatthfulfoodsthat help muscle 8rolv. And if you do not getenouShrest,vour muscle \r,ill noi gror4'to potential. Food suppl€m€nts(Protein Powders, ami no a.ids, etc.)can help if you do not eat a s'ell-balanceddiet of three mealsa day lf you do eatwell, supplementswill be of lit- ile vatuebecauseyourbody alreadyreceive all the nutrients it needs.

AnabolicSteroids

Recentlyvou may havehearda lot aboutathlete who rised anabolic steroids to get bi88er and stronger.Many athletesrvho have admitted tak inBsteroidshavesaidit wasnot worth it Not only is steroid use unethi.al and ileSal, it can alsocaus unhealthy sideeffects:possibleliver and kidney damage,increascdrisk of cardiovasculardisease psychologicaldependencyon the dru8, to nam

Becauseof this, i stfonSlysuggestathletessta a{'a_vtuomsteroids.By follo$'in8 a good sir€n8t programand eatinga s,ell-balanceddiet, you rvil makegreatstrenSthgainswithout usin8steroids

Strength-TrainingGuidelines

T't D".," ' ,.,.',,,,. "

ing, reacle!er) chapteroi thisbookandfamiliarize

-.,L,r.Flr $r(n ll L

clirections,the ph!,tographs,and the charts.Try to picture the $'hole lear of trnining and seeho('

eachpart rclatesto the othcrs. It's besl if vou have thc b(bk in hand bY earl,v J.rnuary soyou canfolloi{ ihe cntiretraining rou tineasit leadsup to the new fooiballseason.Ii

\1)u get the book at anoihertime, bclih !!ith

nr\t trainin8 cyclc. For elample, if t'ou lict the book in March and the next cyclestarisin APril, begin trnining b April. Nu.rctstatt itl th( mitldltof l] .v./r. Alh'ays start nt the beginning of a cv.le. Thai r!ay, !ou'11 getthe mosibenefiiand you'll redri(c your chanceof injurv. This bookoffersa susgcstcd$'orkout Plan. Not elervone will be ableto frnldt it in its entireiv

Your abilitl' to f{rllow ihe plan u,ill be affectedt'v

p-oE,rdm. qtud\ rlr, c\er.i.e

the

,qu f ne ll.,\.,l. filir' .in-" cod,llirc

prc\rous iniuries,lev(t of crpertise,and agc. You

mn) needto adjustthc planio suit lour needs.

Consult\!ith

'1,p.

1-ior

i.e.

)'our.oach.

\.

u .l'.,u.d be . ol. ru pc I.,,n

e" l- ,.rr.

Relerto chaptcrs9 and l0 for

to do ihe c\crcisesand photogr;rphsof models performin8 ihem. lf iou do not undcrshnd any pnrt of ihis pfogram, crrnsult1{iih your coa.h be-

jnstructions on how

Rememberto makc each workout 5afe and

tlre

producti|e. Safeit/ tuidelines

cnd of this chaptcr.Thc folowing explainssever- 't

areprovided

alconcepts lou shouldundershnd beforestariing your sorKour proSram.

STRENCTHPROCRESS

Strcngth progressvariesgrcatlv among alhleies.

Probabl)'themostimportarltfnctor,besidesgcnetic makeup, is ho$ hard and hor consisientlvvou $ ork. lf you missa ferv *orkouts hereand th.re

best cffort, you \\,i11not

progressaswell as soneone$ho rorks h'rder and never missesa \orkout. Here aresomeothcr factorsthat affNt ttr€n$h

ancl do not g^€

),our

l.

Noviceathletesrvill makc higher tains than e\penencedathletes.Theyhave oreroom lor lmprovemenL

2.

Biggerathleiesuith lirger musclemasswill shoH'hiShergainsthansmallelathletes.For etmple, alinemanmishtadd20poundsto his \r,eightr.hereasarccciler mavaddonly lil pounds.

3.

Prcviorisinjudes can affect ho$ $e]l vou perform and how much $'eitht vou canuse in a particularexcrcise.

4.

Other activities you do while you are strength training can affect your strength proSress.U you ar€alsodojng a lot of run ning or are participatingin another sPort, your strengtht'ill not progressasmuch as

iI i'ou

'ere only strenSthtraining.

5

Stiength Training for lootball

If you get no nlcreases,or an actualde.reasc,

in strength,consult \vith your coachand iake a

closerlook at horv thesefaciorsaflect

i,ou As you knorv,€achathletehasadilferentgenetic potcntial for strentih gains.Don'i comparevour sell\'ith someonewho is bigtcr or stronger.ivhat shouldbeimportantto you is thatyou areimprov, ing, l\'hich you cansecasvou progressto thenexr level of your program Concentraieon raching vorl oft)lrmaximum potential.

THEPROGRAMCYCLE

A cvcle is a svstematicand orSanizedtrainint

period. It hasa spccificstartingand cnding time.

fJ, h h. 1

sets,repetitions,andweight ^Lr progression.Du nS thevearvou lvillbe involvedr!ith fourcycles:tro off-seasoncvclcs,a preieasoncycle,and the sea son itseu. ln the lirst threecvcles,vou.rvill trv io

accomplishspedfic Boals sovou can reachmaxr, mt'm strengthbefofethc seasonstarts.In thelast cicle, vou l{'ill t$ b maintain that strength.

r. pl.rnned\\ Ih tl^eL\d,I F\pr.i.F.

CHOOSINGA TIFTINGROUTINE

'l herc.rc two b,rsicstrengthtrajnlngworkoutrou-

tines:th€total'bodvroutine and

h l\e lol"l-bod\r, ulrnp!^u

thc split routine.

rl,reFrin,. per

$eek, each time performing exercisesthat sirenSthenthc rvholebodv. In the split routjne, iou irain tour tDnesper week (,ith trvo \!orkouts designedto strcngthenthe los,erbodv (including

ihe midsecrionand thelos er back)and tllo work- outs to strentthen the upper body. This book presents both routincs. You must chooseone. Yourscheduleand rvcightroom limi tations mav influenccyour choice.For exanple, if you ha!,etimc to train every dar, then n splii routine wor d {rcrk h'ell for you. On the other hand, if the weighi room is availableonlv three timesa week,you shoulduseatotal,bodyroutine. Both routinesareeffective.Ask )'our.oach ivhich

Jrn

WeightProgression

The weight for eachexercisein cachH'orkout is based on rvhat you've done prcviously and on

your ultimategoal.Bepatieniand consisientwith your uorkouts. You'll ncedto $'ork hard to reach your goals.The workouts arebasedon a system-

rli. prrsre ronthrt \rll lc"d to ,engr\

8din

All workouts in this book arebasedon percenf aSesof thegoalsyou set.It js important to follorv the progressionand pcrcentagesindicated.You shouldnot liJtheavilvall thetimc, nor shouldrou 80 easyall the time. lvhcn you use the percenl a8eformai, v(ruknos, you aretrainingatihe right intensity bascdor1 i'our Soals and abiliiies.

SetsandRepetitions

I have uscd a simple sysiemfor abbreviahngthe $orkouts in this book. For erample, threesetsof si! repetjtionsis abbreviated3x 6. Thc first num beralr!aysrepresentsthe numberof sets,and the

-F,.,rd ,unber reprp.en

rl-<nu nIr

uf repe

A s.fisthecomplctionofone or morerepehhons

performed consecutivelyr,ithout resting. If the

rrcrkoutsholvs1x 10,li8,

1x5, 1x3, 1x 2, vou

will do a totalof five setsin that erercise.Rrpd, ftors(oftenabbreviatedasrqrs)arethc nunber of

times vou do an exercisewithout restjng during oneset.Forerample,lxlO meansoneset.rf 10 repetitionsr!iih the samerveitht.

Down Sets. D.rl',?sptsaredoneaftertheheaviest sethasbeen.ompletcd. Theyaid musclegrowth.

Firstyou do a

hcd\1hei8hl. \

Then, doing a fclv down setsbuilds additional

musclemassf(,r further sirength 8ains.

8(lod

progressionleadingup to the

hr(h\ rl.rr-ul In -lfFntlhbrir

CoreVersusAuxiliaryExercises

Core e\ercises(e.9., bench prcss, back squat, poiler clean)rt'orkmanv musclessinrultaneoush. Auxiliary exercises(c.9., bicep curls, let cuflsl $rorkone or a few muscles.A $'e1l-balancedpro- Sram includesacombinationof coreand auxiliary

The musclestrainedin eacherer.isearesho\!n

in Tnbles2.1 and 2.2. Table2.1 indicaiesihe

n'u

in the aux-

iliary exercises.Iiigure2.1illustratesthesemuscles.

Table2.2 showsthe muscles\orked

1(.rh.rtrre

q orkpdin rhe.^r,.,.1(i.L - rnd

FreeWeightsVersusMachines

To achieve optimal strength for football, vou

barbells,dumbbells, and

machines.Most exercisesshoNn in this book use barbellsbecauseba.bellsaremore commonin to

should train rvith

dav's weight rooms Someof theseexerciscsalso can be performed h'ith machines.

In manvinstancesbarbellsarebetterfor develop

ing ma{mum strengthand po$,er. For erample,

SirengthTraining Cridelines

7

Table2.1

Mus(les Worked in Cole Eter.i*s

Behindthe-neckpress

\\ alling lunge l'os er clean,high pull

ShouldeF, (h€st, triceps

Shouldcrs,triceps,upper chest, uppcr back Shouldcrs,lri.eps, upper ba.k

Llip-.

Hips, quadriceps,hamsirings,groin

hdtutnng.

qudd (ep\

Broin loh.r bd.\

H,n,trinB-. quJdrnep

Grcin, hips, hamstrings,quadric€ps,ankles

Legs,hips, calves,lo$€r back,upper back,

;r^,-

hrp-.louc- bJ.I

Toble2.2

Murcles Worked in Au,(iliary Exedses

\eck

manual resistance

\eck

variableresistancemachincs

Alternateinclin€dumbbell prcsses

Dunbbell flys

Dips

Oblique twists

Sianding hecl raises

 

:-

\ ou use a barbellyou arein comPletecon'

-

.i ihe weight, whereas lvhen you use a

-::

-1ne,ihe machinehelPsstpPort and stabilize

 

.

:.

. eight.Usinga barbellprovidesmorernts.le .rndmoreirainingfor stabilizinSmusciesand

:

. otherexercises,machinesareb€tter.For cx-

i-:1.

leg-curlmachinesare Sood for strenSihen

: :r(' hamstrings,and neck machinesare good

- iircnSiheninS the neck.

\,,.pparaius or meihodis 100o/oinjurv free.No

-.:::.r

whai apparatusyo1luse/you shol d use

. froPcr technigueand the proPer amotnr oi

::hi to pre!,entinjuies.

Neck flexorsand ext.nsors Neck 1le\orsand e*ensors Shoulders (deltoids),triceps,upper chcsi Chest

Latissimusdorsi, irapezius,rhomboids

Spinal eiectds (Lowerback)

Abdominals,obliques

Quadriceps

SAFETYGUIDELINES

You \!ill besuc.essfulat building strentth only if you thoroughl!,undertand the program and fol

lus it. \rrcnBLh lrarrint r- nul plJ\i il

r{ork. Bui it canbeenjo),ableh'hendonecor€ctly. Evenunder the bestinstructionand supeNision, injudes canhappen.To minimize your chanceof inlury, follow your coach'sinstruciions an,'l the following guidelinesl

i.

.errorr.

1. Get a physicalevaluaiionby your doctorbe- fore startin8any trainin8 prograln.

8

SrrengthTraming for lootball

 

Delloid

Serralusant€rior

Brachioradialis

.9

E

I

Vastuslateiahs

&

Beclusfemoris

I

Vaslusmedialis

S

tibiatisanterior

Blcepsbrachi

Extemaloblique

Sartonus

Delioid

Gluteusmedi!s

Ticeps brachil

Gluteus

.S

'ii

Semitendinosus 5 Sernimembranosus

I

BicepsJemoris- lliolibialband

Soleus

Figure 2.1 Muscles of ihe hum

(pp.40-41)byE.T.

and B.D. Irdks.

bodv. F.ont view (a) and backvi.w (b). Nots.Frcm H

tth/Fit esslnstuctar's Handbaak

Hoa'leymd B.D.Franks,1986,Champaign,lL: llummKinetics. CoDaight 1986byE.T. Howley Adaoted bv permission.

2. Train only in the presenc€of a qualified coach.Do not train alone.

3. Consult $,ith your coarhbeforeyou begin, dndcontinuelo con-ul Bitl. him throuSh out the prcgram.If you haveanyquestions, ask him. Trainwithpartners sotheycanspotforyou.

lruper

iher€ to "polling assistin cas€vou have difficulty.

i.

impurtdnl.\potier.

.rrc

Good techniqueis moreimportant than the nmountof weightyou use,soal$ayslift cor rectly. As time passes,the lveight s,ill in

6. Ifyouhave previousinjuries,you \,!'iIproba- bly have to modjfy the proSramto accom- modate your injured areas.Consuli $'ith your coachand your train€r or doctor.

DesigningYourOwn

Program

:_ --::

T) h,

lhe

asscssyour preseni strength -ldrt level for

l-rcforc

you

DETERMININCYOUR

STRENGTHLEVET

: :are been tfaininS recently, determininB

: .::engthlevelis simple.Takeyourbesi effort

- .::r

- :

\ercisefrom yo r most reccntt'orkout

Thisis youl pfesentpersonalbcst.For ex'

.-: . ii vour rccentbestin thebenchpressis 240

liour presentpersonalb€stin the bench

-

' . u do noi know your personalbestin a Par-

:-

:

ri.

rj 2,{0pounds.

- , :: e\rcise,get a calculatedpersonalbesi by

,- .: rhechartin Appendix D. Forexample,suP-

rour recentbest in ihe incline pressis 200 for five reps. On the personalbest con-

., i is

.'-:.'n chart(seeTable3.1)looktocolumn5 (five

'::: godown thiscolumnto thenumber200,and

ncrossto columlx1. Column 1 shows 220,

'

rn

:! li your calculatedpersonalbest. .: \ou haveneverstrenSih-trainedor pe*olmed

:.uticular cxercisebefore,you need a startinS

:rt Study theproceduresfor eachexercise(see

:_rriers 9 and 10)and practiceh'ith a coachanct

r

:

a spotter, or spotters,until you arecornfortable pcrf.'rring thr q\Frci.c.Do nol try tu delerrrinF your personalbestuntil you fully understandhor^'

to do an exercise. Under the guid:nce of your €oach,determne

your strengthlevel. Do not iry to outdo yourself

in thisfinding phase. Just geta generalideaof vour

pre'erl .rr(nBl\ in ed,he.erL -e Y.,urdte .i,.e

ind B(netic polFnt.aidelermine\ our.rrrlinSle\el.

16-yearold $,eighing180pounds will probablv

start at a

weighs '140 pounds.

A

higher lev€l than a 14year-old who

CoreExercises

To determineyour strengthlevel fof a partrcular cxercise,refei to the follorving steps:

'1 . Do 10repetitionsof thecxercisewith just the bar. Restfor 2 minutes.

2. Add 10poundson eachsideand do 10more repetitions. Restfor 2 minut€s.

3. Add another'10poundson eachsideand do

10 more repetitjons. Ilesi for 2 minutes.

4. Coniinue this processuntil you cannot do

10 full rcpetiiions.

5. The lastweight at \,'hich you cancompl€te

'10 repetitionsbecomesyour strengthlevel. Using this weight and the number of reps

10

Strength Training for Football

Table3.1

Sample Personal Be6l Convercion Chat

 

Nmber

of rep€iitjons

10

65

160

't70

't70

180

185

t90

795

200

205

210

180

185

190

t95

200

205

210

2\5

220

175

185

190

195

200

205

210

215

220

230

you completed (10), find your calculated single rep maa using Appendix D.

6. Continuethe sameprocessfor eachcoreex

7. Do not do more than three €xercisesper day. Ifyou needto find your strengthlevelin six exercises/do thre€ on one day, th other three on the next. Spreadthe exercisesoui io be sure you 8et enough rest.

8. The45lb Olympic barmay betooheavyfor you. If it is, use a standard bar, $'hich weighsonly 20pounds,until you arestrong enough to use the Olympic bar.

AuxiliaryExercises

To find your

strength level for each auxiliary er-

ercise,{ollow the sameprocedure. Begin with very

Lightweights

(5 to 10pounds) and do 10reps. Add

a total of 5 pounds (2.5pounds on achside)and do another 10 r€ps. Continue to increase the weight by theseincrements until you cannot com- plete 10rcps with the weight. Always rest 2 min between sets. The last weight you can perform lor 10repsbecomesyour new pemonalbest.You do not have to convert your strength level for an aur- iliary exerciseto a calculatedpersonal best. Use fte auxiliary exerciseweight progression chaft in Ap- pendix C to get the proper progression. (Seechap- ter 4 for directions on how to use this chaft.)

SETTINGGOATS

Now that you haveassessedyour presentstrength level, setgoalsto be achievedby the ndof each training cyde. S€tgoalsfor onecycteat a dme.At the end of onecycle,setgoalsfor thnext.Forthe

first threetrainingcycles,you will setgoalsto im- provestrentth. Your toal for thein-s€asonwillbe io maintain th€ strengthyou have gained

Sreatly

from onepersonto the n€xt.IIyou ar€in youf

or 2nd y€aroI stren8thtraining, you will achieve {onsiderabl€strength Bains ffom one cycleto the next. You a1Estill a novice in strength training, and your body is getting used to the weight and the technique-Youhavemorercom for improvement.

Remember,strengthprotress will vary

1st

If you arein the intermediatelevel of strength

training (if you havebeenliftint for 3 or 4 y€ars), your progresswill be slower ihan in your 1st 2 years.You havepassedthelearningsiaSeand are closer to your strength potential. At this level, gains requie more work. Be realistic when setting Boals. The goals should be challengingbut attainable.In your coreupper body exercises,set goals 10 to 15 pounds more

pre.entbe.t.lorlowerbodl erer,ise".

than

goalsshouldbe20to 'our 30poundsmorethanpresent

best. For the power cleanand the hith pull, set

your goalsat 10to 15 pouids more.

For example, if

)'our

present pe1sonalbest in the

bench pressis 220pounds, you might s€ta 8oa1 of 230 pounds for your nert cycle. If your cycle

goeswell andyou do 235poundsat th€€ndof the

cycle,great. You surpass€dyour goai. For your

next cycle,your

Soal might be 250pounds (new

personalbest of 235pounds plus 15pounds).

have to set goals for the auxiliary

exercises.These exercisessupplement the core exercisesand help develop total body strenSrh. You $'ill lvantto increasethe weightsfor the aux, iliary exercisesas you get strongr,bui the in-

cred.e.<houid be.mall. lollou thed'rection5in

chapter4.

You do not

StartingYourProgram

- ,

:

T

I hi. programf"r de-

r.italbodystrengthemphasiz€sthebench

r-^- ::.i squat,and pow€r clean.Th€sethre€ rhe mo.l imporlanlfor developing

_:;1. ltrength.

.

--

-

TRAININGCYCLES

-: :farningyearis divided into four cycles:off

: L oflseason II, preseason,and in-season

:ble'1.1).

Dulation

Table1.1

oI Each Trainil8

Training periods

c!c]e 1 off'season I clcle 2 off-seasonII

Period

1r:r Periodsroy varyfromoneprcgramto another.

lhe

goal of each trainiry cycle is to reach a

.::her personalbest('nar)by the€ndof the cycle.

. .achiev€ a stront max,you needto build a solid

r:ie

The longerthe cycle,the betteryour chance

to improve your max. For this reason,eachcycle beginsr'r'ithseveralsetsand repsusing moderat€ weights and progressesweek by s,eek,reducing the number of rcps and increasingthe weights. For optirllal gains you should not liJt heavily in ea€hexerciseevery day. In this progam most corc exercisesare done at difier€nt int€nsities (percenr ages)throughout the we€k. SpreadinSthe work load throuShout the week and allowinS your musclesto r€stshould lead to btterrsuirs. Allintensitiesfoi thecoreerercisesarebasedon percentagesof thegoalsyou setfor yourself.This way, you get the most out of eachworkout. The percentageswill guide you to work at yoll o?rt pr,,,.b!eryonediffersin .trength.so ju5t u\jng generalweights will not do. By settint personal goalsand using the perc€ntagesgiv€n, you will have a proSramthat is just for you. Chapters5 throuSh8 provide forms for you to fill out to recordyour pe$onal training log. Your traininglog will giveyou theexercisestobe done, the number of setsand reps,and the intensityfor eachexerciseon eachuaining day.You needonly lo fill in the blanLsusint the dirRtions tiven in the section "RecordinS Your Workout" later in this chapt€r. At th€ end of eachtraining cycle,you will test to seeiJyou havemet the goalsyou setat the be-

$nning

proSrdm i. e\plainedlaterin thi5chapter. B€twe€ncyclesyou will have I to 4 weeksof no structur€dtraining. This phase,calleddcfte /esf,

of the cycle.Testing, a vital part of this

12 Shength Train,ns fo, foorball

r5 rmportdntro traininS Durint thi_ rime

you

+uuld:tdya(tive bv tiltinSatd tiShtinren\itybur

oo nofiouosd

findthdltorvoucompletareri,. nece5rary.Whal

arefresh and ready

to work hard when you starta new traininScycle.

is most importani is rhat you

-tru! LuredproSrdm.\ oLJmdyeven

Useschoolclosings,holidays,or

activerestperiods.Consuttr't,ithyouf

wh€n to start and end eachcycle_

vacationsasyour

coachatout

RECORDING YOURWORKOUT

It is easyto compiere each workout

in thebianksin your daily lot. Jusrusethe folow-

ing guid€lines:

pjan by filling

L Choo\eonpof thFtv\olifrinsroutine

2.

l.

4

5.

Wrrterhedateon ea,h worlouLplarr.

l-illin theblant"on ddaiJvor n eeir1oasrr LJonotqetro.'fdraheddin tijlinglheblant5

roryoumayneedtu

L \e rhechartsin Appendri;rBd;clC r;

modilyyuurgameplan.

tel

the exactweight for eachererciseand ea:h

set.Enterthosenumbersin the spacespro vided

eachddy s rog

Roomisl€ftat the bottomof

lor vouuryour(odch toaddothere\er,ise5.

The-ecanbee\erciseslo

ous mjury or to conect a muscular im balance.or you mitht inctude.n e\ercise specificto your position or one for an area that you simply want to do more work on.

strengthenapre\ i

6. After you completethe sets and reps for

eachelercise,checkth€moII, showir8

havedonethemin tull withourmissn,t any

thing. Ih€n you are ready to do the in

(rea5cd weightin lhe ne\t sorloul

you

7. II )

'u

.annol completedll theser_ur reps

at the prescribed weight, do not panic. Refir

to th€ section "\\ahat if the Weights Are Too Heavy?" later in rhis chaDter.

8.

lf lou (dn do dtt thy prescribedweiShtand

easy,seethe section

Are Too Light?,, in this chapter.

set; dnd rep5dt lhe rhe wortout is too

,,What

If the Weights

Recordingthe CoreExercises

At the stad of eachcycle, you shoutd have record ed your personalbe"t{usudllydonern lhepferi

ous cycle)for eachexerciseatongwith

for the present cycle. you -oi

youi goal

usi your goals to set

tht peretltages lor each1L)oltorl.(Forinstructionson

how to seiyour

8oals,

how thisisdone, we'ltuse thtfolowing

s€echapter3.)To illusrrar

exampte:

Exercise

personat Besr

Nw personat Coal

Benchpress

Backsquat

285 300

f75

400

244 250

In this example,yourpersonat besrin ihe bench

Roal rs110pounds

All ben.h u orloul. for thi. cy;let\ iltbebdsedun the 3001bgoal.

Pre." ir 28cpoundsdnd

]our

Tool

"t \,ourdaily\orluul toseewhdte\eKi5e.

are to be done, the setsand reps, and, most im- Portantly/ at what percentages of your goal. A day's suggestedworkourmight includethreecore exercises,using the lollowing sets,reps, and in_

Eenchpress

_

Backsquat

x

8

5

5

5

5 \75yo)

8

5

5

3

3 (80%)

8

5

5

3

x3

x

1 l95ak)

Ihe ftuststep is to recordthe heaviestwergnr.

shown at that particularpercerrage.

percenldSerhorn

)

j. for the /r)/

squar

;ne rep

Look - in Appendix A to find the heaviestsetwith

the pounds

Remember.the

our ben(h-pres.godlr.

100pound5.75ooof 300i\ 22s 50your td-t\er ur

five.rcpsshouldbedoneat pounds.Fora

goaiof 400pounds,rhe]astserof threerepsshould

be done at320pounds (80o/Dof 400).For a power

ciean Soal of 250pounds. the lasr set oI

should be done at 240pounds (95%of 25( ,

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