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.

Day 1,2,3 Getting up early!!

Teusday
1 Leg low box jumps
Med ball throws
1A)Heavy front squat-3x3@315, 2@335,1@355
2A)Tempo squat-3 series of 3x60 sec
3A)GHR
3B)GHR Pulsing
ESD- Concentric hypertrophy 2 min on 35 off @ 2.5 trips

Weds- ESD- FT Capacity: Heavy bike 3 series@ 20 min, 10, 19 PK HR-157

Thursday
1A)Tempo Chin up- 3series @3x30-45
2A) Floor Press-3x10 @85
2B) 1 Arm face pull-3x10 @50
3A)L-lateral raise to ext rotation-2x12
3B)Ab roller- 2x12
3C)Standing PNF D2 Flexion

All my workouts were at 6AM so I'm trying to get used to working out in the morning. This allows me the rest of the day to get in and coach and do homework. I may also start working out later at night for my ESD once im done with home work.

Week 2 Day 3

Due t time and me being out of town this weekend had to change up the last two days but they still flow nicely.

1A: Light Hang Cleans 3x3 @ 155
1B: Max Vert Jump 3x3
2A: Tempo Push Ups 3 series of 3X60sec. 60 off btwn sets and 8 min active rest btwn series
3A: Dead lift: 3x2 @ 405, 415, 425
3B: Kneeling PNF D2: 3x8 @30
4A: Pull up: 3x3 @ 50
4B: Palloff Press: 2x20 sec

ESD: FT Capacity: Hill Sprints

Days 3 & 4

Week 1 Day 3&4
Day 3 Localized Muscle Endurance and FT capacity
1A. Pull Up 3X3- BW+40#
2A.Tempo Push Up-3 series of 3x60sec w/ 60 sec rest btwn set and 8 min active rest btwn series
3A.Blast Strap Inv Row-3x8-12
3B.Kneeling D2 PNF-2x10
3C.Tornado ball pulsing
ESD-Loaded Sprints- 10 under AT

Great workout with my brothers in town.

Day 4 Lower Body Strength and power
various MB drills for 3 rounds
1A. Light Hang Clean-3x2
1B. Max Vert Jump-3x3
2A. Safety Bar Squat-3x3 @ 315, 335,355
2B. RDL-3x3 @ 275, 295, 315
ESD- 20 min low intensity kettle bell work

Week One intro in the books. Time for volume to go up and hopefully i make it through these next two weeks alive!

week 1 Day 2 ST Hypertrophy/Eccentric Cardiac Output

Foam Roll/Dynamic WU
Jump rope/Med Ball/Line Jump circuit

1A:Tempo Squat-2 series of 3x60s w/ 60 sec rest
8 min active rest between series @155

2A: SLRDL-2x8 @55

3A: Elevated Split Squat-2x8 @BW
3B: Ab Wheel Roll out-2x12

ESD: 20min low intensity w/ prowler push
Readiness:8
PWO fatigue :8
Good Workout. Tempo stuff really got me good but is really needed!