Football Training

We have two weeks of school (practice) before we get into our normal game week prep. During this time we'll get as much work in as we can without beating the guys up too much. During camp we lifted three times. Each day we did Bench as a main movements followed by DB Squats or DB RFESS, Back work and mobility. Twenty minute workouts with a lot of foam rolling, hurdle-unders and stretching. Our two week lifting template looks like this: Tuesday

• Hang High Pull: 3x3 (135-225)
• Hurdles or Abs (hurdles if they feel tight even after warm-up)
• Squat: 5/5/3/3/3
• Abs
• Push Press: 3x5
• Pull-aparts or Face Pulls
• RDL: 3x10 (135)
• Pull-ups: 30/20 (Skill and Big Skill do 30/Line does 20)
• Team Abs/Stretch
• 45 minutes

Thursday

• Clean Pull (Hang or from floor): 3x3 (135-225)
• Hurdles or Abs (hurdles if they feel tight even after warm-up)
• Deadlift/Trap Bar: 5/5/3/3/3
• Abs
• Bench/FBB: 5/5/3/3/3
• Pull-aparts or Face Pulls
• RDL: 3x10 (135)
• Hammer Circuit or DB Row: 4x10
• Team Abs/Stretch
• 45 minutes

We'll do this for two weeks (this week and next). Notes:

• Training Max is 85% of actual max. For guys that we already know will be playing a lot their TM is 80% of actual max.
• The guys get through the dynamic warm-up, the lift and team abs/stretching in 40-45 minutes. They are very efficient because I have explained how I want everything to work. They do a great job of executing it.

I'm still finalizing the In-Season program. We're talking about how we're going to progress the guys based on the teams we play. I want to try and keep them fresh (obviously) and I'd also like to try and keep building some strength. Obviously, the guys that play a lot will get weaker. But, for the guys that play 50% of the snaps or less, I'd like to keep them building, if possible. The redshirt/non-travel guys will have a separate workout. This is also still in the works.