Building a Foundation

Building the foundation for subsequent training means can not be neglected. Being so far away from the next season, it is no better time than now to begin expanding the potential for the work to come. This involves extensive conditioning, tempo work, and assessing postural imbalances very intensively.

The aim of the tempo work is to increase the aerobic capacity for Type II fibers as well as hypertrophy of type I. Here is an example of an upper body tempo exercise protocol we use.

D-Lineman: 6'2" 240 lb
Tempo: 2/0/2
Duration:2-3 series of 3 x 40 sec or 8-10 reps
Rest: 60 sec between sets, 5-8 min active recovery between series

This is his last set. It is very hard for them to control the concentric portion when fatigued so constant supervision and cueing is important to maintain protocol. Always have a stop watch in hand. You can do this after high intensity strength work or in series for a workout on its own.

It is important to remember that this is also the best time to reinforce proper mechanics especially scapular. Important cue to really condition the lower fibers is to make sure athletes are relaxing the upper trapezius. It is key to be hands on so you can feel what they feel. Here is a defensive lineman utilizing these scapular cues during a pull down, ensuring proper activation of the lower fibers.