High School Football Results

I have spoken a few times and written an article about the physical preparation of high school football players. Also I have posted a video of one of the high school football teams following this program here. Recently that team has done a great job and as the article said progressively adding small weight to ensure consistent gains with consistent form and execution. Here are some words from the coach and some great results:

"Of the 18 guys I had comparable information from the last time we maxed out in the fall we gained 385 pounds in bench...that is an average of 21 pounds per. Seniors averaged a gain of around 12.5 per man. 9th and 10th graders exploded...... Corey went from benching 115 to 150, Justin from 130 to 165 (he weighs 115 pounds at most). Shane (soph) jumped from 200 to 230, and Chris went from 225 to 265...awesome.. Squats and cleans showed the same types of gains..."

These athletes have been very consistent with attendance and are a very dedicated team in which most of them are multi-sport athletes too. Along with this there have been ZERO non contact injuries which is of course the most important stat when determining effectiveness of a program. You can't play if your hurt.

Progressing Clients

Recently my personal training clients have begun the second phase of their fat loss/strength building routines. It is of popular demand right now to attack fat loss clients with high intensity, complexing, and leg numbing workouts. Honestly this sort of protocol can be effective with the right type of people. To be honest, even if this is the most effective route when dealing with fat loss clients, I guarantee many whom are seeking fat loss would drop out of your programs if constantly confronted with HIIT, sledge hammer work, and sprints. You must first establish and teach them and make it clear how important establishing movement patterns is. This was phase 1. Using a progressive approach to establishing quality movement before moving on to higher intensity complexes.
Here is an example of "fat loss" exercises we used with several beginner clients when they came in.
Phase 1 Week 1
Explosive- KB Swings
Hip Extension-Pull Through, RDL w/reach
Knee Dom- Split Squat (w/ support for some)
Horz Push- Push ups, DB bench w/ NG
Horz Pull- 1 arm row, face pulls, cable rows
Vert Pull- cable pull down, chins
Vert push- Curl 2 press

Now after a great phase which lasted 6 weeks, they have made considerable progress and now have progressed to much more metabolic and complex movements. These which would have been possible before phase one but with sub standard form which would have led to soreness in all the wrong areas (low back, knees, etc..) Now everything we do is tri-sets with more of an emphasis on complexing movements. We still focus on strength with much of our first tri-set and from there after it is fairly metabolic.
Here is an example of a Phase 2 workout which we used with a client:

0 sec between lifts 45-60 sec between sets
Tri Set 1
Trap Bar DL- 3x5
NG DB Push Press- 3x8 each
Cable Hold-3x20sec
Tri set 2
SS 1 arm row- 3x10 each
1 Leg RDL w/ KB-3x10 each
Anterior Core- 3x10
Tri set 3
Scaption-2x12
External Rotation 2x12
Face Pulls- 2x12
ESD- 1 arm KB Swing 2 jump squat/BW Squat
10 swings per arm 2 10 jumps w/ 30 sec rest x 6+

This has worked out very well and I look forward to progressing them from here. I know there are a lot of very quality fat loss workouts out there right now but a majority of them are just far to advanced for an first time weight lifter looking to shed some pounds. Start basic and in time the exercise can pick up. Remember, fat loss isn't a quick fix, it is a progressive lifestyle change. The exercise should fit that progressive change they are making.

Training Log: Preparation for Spring Football

It has been a while since I posted on my training so I figured what better time then at the end of a block. I have used the results from my previous training stage to determine the specific abilities were not where I needed them to be to make up the focus in the stage leading up to spring ball. It is important to note that our spring practices are padded and the spring "season" is pretty much identical to an in season atmosphere. We have pretty intense practices with some scrimmages and a spring game all included. This made it appropriate for me to have to a training stage that would include a accumulation, transmutation, and realization blocks as if I was preparing for one.

NEEDS
After my previous testing my results showed that I needed to improve on my overall power. My strength numbers were where they needed to be so I set my mesocycle/microcyles to use the potential of the developed strength to expand my capacity for producing force at much higher rates. This was obtained through a variety of jumps, throws, Olympic lifts, and some strength speed was still included to a point. Also a fair dose of alactic power work to improve on the speed of my technical, tactical movements in the proper muscle regimes.

RESULTS
Strength
Bench Press- 365-375
Squat-510-540
Hang Clean- 340-355

Skill Test
Vert- 32-35.5
10 yard- 1.8-1.70
Standing Broad Jump-TBD tm

Physical Test
Body weight-210 (same)
body comp- 5%/7% (hydrostatic weighing/Calipers)
RHR-57-60 (varies in this range)

Recovery modalities
Contrast Showers/Baths, Epsom Baths, Cold Plunges, Lots of Foam Rolling, Mobility and Flexibility work, and Tempo Runs with some low intensity recovery work (walks, low intensity circuits, more mobility circuits) anything to get the blood flowing.

Since utilizing the Block Periodization Concept, I have yet to not see improvement in my preparedness which was uncommon in the past. This so far has been a great learning and training experience and will now take what I have attained and use it on the field next week. From here it will be restorative and retaining until the preseason starts. Feeling good about these results and can't wait till final training stage approaches so I can really push the envelope on this.

Key Workouts

During certain times of an athletes training stage, the focus of the training varies depending on factors such as time of year, level of specific qualities, qualities in need of development. etc... This has a significant structural indications for a microcycle. When focusing on developing a limited amount of abilities to a high extent, it is important to know how to execute this training and when to execute it on a weekly basis in order to obtain the desired result. This is where the "Key" Workout strategy comes into play.

A key workout is a session that is highly focused on the current training emphasis. The workouts include the MOST relevant abilities and motor skills that are of central focus. If it was a block geared toward power, the key workout would include you jumps, sprints, throws, and any other power related bioenergenic means. If strength was your focus, your key workout would include the main exercises that you are using to develop strength for your athletes.

Things to consider when planning your key workouts. It is of highest importance that the tools you use in a key workout are NOT unknown or new exercises. The main point of the key workouts is to get the most out of the session and a high mental focus component is needed and the focus should be on the quality of the work and not execution of a different exercise.

Withing a key workout should include a key exercise or tasks. This would be depended on your sport however. Lets say you were a MMA fighter, your main tasks would likely be a training match but your key exercise may be linked to your needed area of weakness and you target muscle regime.

Key workouts/exercises/tasks are important factors that need to be planned out prior to training stage has begun. Determining you key workout and tasks will allow you to mentally visualize, motivate, and determine most relevant means of monitoring training.

Random almost Weekend Post

Today marks the day that my short get away form the rain and snow ends. I leave California for Iowa in the hours to come. I did get some quality relaxing in and experienced some great scenery and enjoyed working out outside for once and seeing green plants instead of the white desert of snow.

I did get my copy of Mike Boyle's new book Advances in Functional Strength Training. This couldn't have come at a better time when I needed something to read on my 3 hour flight. Needless to say I missed the LA lights on my landing because I was so glued to this book. Although a lot of it is material I have read or heard him speak about, it is extremely convenient to have it in one resource.

The best part about many of his methods and in some cases theories is that they are backed with empirical evidence and quality science. What I like the most about Coach Boyle's work is that he takes either the information that you get from PT's or the scientist and finds ways to implement that with large groups. It is one thing when you are training individuals or small groups but when you have large groups or teams, time is of the essence and finding ways to be practical and logical are a must.

Also got the opportunity to workout at the legendary muscle beach in Venice. It was fun, probably wont do it again but at least I can say now that I have? It was funny to get glances from fellow lifters (who were oiled up and in speedos) while I did 1 leg RDL's, Hip thrust, and full back squats. I then made my way to the beach for some position specific sprints and a cool down. All in all it was a great break but am looking forward to getting back to train the teams and the start of Spring Football.

Horizontal Pulling: DB Progression

In all the programs I write for the teams we place a great emphasis on the horizontal pulling movement pattern. As of now we do a progression on the blasts straps and one with the use of DB's. This movement pattern is not just extremely important because of its antagonistic relationship to bench, but in many sports like football a majority of the upper body action is pressing. This movement and others similar will go a long way in combating the everyday overuse of the pressing muscles.

Also, a great deal of emphasis needs to be put on the scapular retraction component during this movement pattern. Often time athletes will initiate the pull with the elbow joint when you really should start this movement by retracting the scapula straight back then proceeding with the arm action. This will reduce the anterior translation of the humeral head by maintaining scapular stability.

The basis for these progressions were to gradually add more of a stability component while being able to maintain neutral spine and keep the load or even increase. As the progressions get more advanced, there is a much higher demand to prevent rotation as well.

Kneeling 1 arm DB Row



3 Point 1 arm Row



1 Arm/1 Leg Contralateral Row



Split Stance Row (unsupported)




Parallel Stance Row (unsupported)

Your Potential For Max Speed

In many sports, speed is the name of the game. Often times however, many athletes are pulling up lame and injuring themselves during training or they burnout and see little results across their programming. Much of this can be attributed to lack of developing the athlete’s functional capacity for high intensity sprinting/training. This would contribute to high muscular fatigue and after the acute increase of development, a gradual decrease in both speed and motor function which is detrimental to the competitive state.

Work capacity is solely dependent on metabolic energy supply. Any special conditioning should be developed with the goal of increasing this capacity in the specific muscle regimes to a higher level than is actually needed for your sport. If you immediately introduce high velocity workloads to your system, you will quickly run out of your available metabolic energy supply leading to the stagnation, fatigue, and means to realize your potential for maximum speed.

of capillaries/mitochondria must be developed in the specific muscle regimes used in your sport. This is necessary to precede high velocity training volumes because the nature of these high velocity workloads will cause the thickening of artery walls (dystrophy of chamber) and reduction in oxidative capacity due to the reduction of mitochondrion. So based off these characteristics of high velocity training, a surplus beyond what is needed of the former will allow for much less undue fatigue.

Much of the training methods used to develop this particular capacity include: Long duration work below Anaerobic threshold (sled drags, jogging, low intensity med ball circuits), Tempo work (squats, push ups, inverted rows),

When starting a macrocycle, optimal levels of cardiac chamber volume, slow twitch muscle function, and density

and low intensity plyometrics (jumping rope, low hurdle hops, low intensity jumps). All while maintaining other capacities.

Development of these capacities should take place furthest away from the competitive stage. Once you reach a transmutation block, the gradual increase of more specific and high velocity work will allow for a constant improvement of this capacity and will be realized beyond previous levels at the end of the stage leading into competition.

Testing Week: Bench Press and Squat

In concluding our week of testing I must say that the athletes have put forth some amazing effort. It has been a great 6 weeks of early mornings and late nights working out and running that has really paid off.

Test 2 of 3- Bench Press
Why

1. Force Production- The bench press has an eccentric contraction followed by a concentric contraction. This is important because a concentric contraction is always more forceful when followed by an eccentric contraction. Utilizing the barbell bench press will also help you overload the movement in a controlled manner.

2. Psychological factor- This lift is pretty much universal on Mondays, the lift you compare yourself to others with, and what the random guy does when he has no plan. Also, coaches seem to mark a large majority of a programs success on this lift. Unfortunate...yes. However, if by raising up a group of these guy's bench will mentally make them feel "strong", it will surely help with confidence which goes a long ways in performance.

Things to keep in mind

Stabilize the scapula: "Back and Down!" This base provided by your upper back will stabilize the shoulder girdle to give you control over the bar.

Elbows Tucked: Flaring the elbows during the bench press will put your shoulders in a provocative position while applying more stress on them. Instead, tuck your elbows (approx 45 degrees) and let your triceps you work so hard on take over.

Stay tight: Often times with an athlete who is never taught proper technique, you will see butt off the bench and feet being kicked all over. This immediately takes away any advantage of force to transfer from your lower body/core as you are destabilizing your body. Feet digging into ground, glutes tight, stomach contracted...lift off!

Test 3 of 3- Back Squat
Why

1. Starting Strength- developing force at the beginning of a muscular contraction and the capacity to overcome resistance and initiate movement is something of extreme importance in sport especially in football.

2. Ground Based Compound Movement: There is simply not a better way to load the entire body while standing on two feet. The hip extension, knee/core stabilization, and glute strength needed to complete a proper back squat, can develop these muscle regimes to great capacities.

Why not

There are some athletes on the team that either have underlying injury issue, insufficient hip mobility, or other means serve to better suite there body type. For these athletes a heavy dose of RFESS and/or they are put on the single leg squat progression until they are able to complete a back squat efficiently.

The athletes have performed much better than expected. in our core lifts. Average bench increases were around 20 pounds with our biggest at 45# increase going to 350 from 305. Squat were similar with increases ~30# and some incredible leaps around 75-100 pounds with some athletes (can somebody say honeymoon stage?)

The team couldn't have gotten off to a better start leading into Spring practices. From here we plan on still making some great gains in strength and speed leading into our pre-season phase. Until then I will be sure to keep all updated with our programming, progressions, and results.

Testing Week: Hang Clean

In preparing for sports and while putting athletes through a program it is important to always be evaluating them for improvements in abilities such as strength, posture, flexibility and so forth. This week marks about six weeks since our last strength evaluation in which we use 3 exercises as our "indicators" for improvement in strength along with a few skill test to determine our progress over a certain period of time.

Test 1 of 3
Hang Clean

Why

1. Ground Based Movement: The ability for an athlete to produce force against the ground will determine the athletes ability to do jump, run, and accelerate. Also, athletes do everything with there feet on the ground, standing up, and getting from A to B as fast as possible.

2. Multi Joint: The primary goal for us while performing an explosive movement is to achieve triple extension. This would be the full extension of the ankle, hips, and knees in the most explosive manner possible. This is important because triple extension happens when running, jumping, and most anytime you try to produce great amounts of force during competition.

3. Athletic Position: It is important to train an athlete in similar positions that he will play. Due to the fact that most all the positions will assume the athletic position through the duration of a game, it would indicate the importance to develop strength/explosiveness from this position. A great article on this topic see : (Don't) Assume the Athletic Position by Coach Kenn.

So far the testing has gone great. We have had an average increase of ~25 pounds with the best being a 50 pound jump from 320 to 370 in just 6 weeks form the last testing. It is important not to just jump into the hang clean with out progressing however. I wrote a while back about our progression in the clean and it has paid off. I used a bottom up approach, teaching the basic concepts of triple extension through jumping exercises, and loaded jump shrugs. They gradually progressed into high pulls and cleans down the road. We emphasized the hip extension portion a lot by programming basic variations of some corrective stretches paired with the explosive lift to coordinate that pattern.

There are many people who may choose to do these from the floor or simply not at all. Why I chose to do them...Results. Our verticals continue to go up, 40's are all going down so I feel like the force developed from the clean has paid off.