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EWC Football Summer Workout Program.Pdf

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EWC Football Summer Workout Program.Pdf EDWARD WATERS COLLEGE TIGERS STRENGTH AND CONDITIONING 2018 DEVELOPED BY: MARCUS RICHARDSON, HEAD STRENGTH & CONDITIONING COACH EDWARD WATERS COLLEGE [email protected] Phone: 305-810-7945 Total Body Conditioning! This is the best way to describe our program to you. As you read this Manual you will be able to understand all the factors that go into your physical and mental preparation to become a successful member of the Tiger Football Team. Our program is not just about lifting Weights you must be able to blend all aspects of our program for you to reach your greatest potential as a Tiger Football Player. Nutrition Flexibility Skill Development Aerobic Anaerobic Conditioning Strength Power Total Body Conditioning Explosive Power Plyometrics Rest & Recovery Remember, Champions are made when no one is watching. BOTTOM LINE. Anthropometric Measurements 1. Height, Weight 2. Body Fat % 1.1. Three Sites – Chest, Abdominal and Thigh 1.1. Jackson Pollock - Formula Flexibility – Sit-in Reach Test – 2 attempts Explosive Power 1. Long Jump – 2 attempts 2. Vertical – 2 attempts STRENGTH Cleans – 1 Rep Max (1RM) Bench – 1 Rep (1RM) Squat – 1 Rep (1 RM) Agility – Full Court Suicide (300 Yard Shuttle) – 2 Must be completed in time specified by your position group 3. Speed – 40 Yard Dash – 2 trials Gassers-Sideline to Sideline of a standard football field Skill Positions 38, 40, 42, 44, 44, 43 OL/DL 42, 44, 46, 47, 47, 46 APPROACH LIKE A PRO These workouts are broken down to be “2 a Day” formats. Your lift and conditioning should be done early in the am before noon but while sun is out. We are aiming to acclimate your body to the conditions you will play and practice in. The second workout or “specifics” workout should be done in the evening closer to sunset for intensity purposes. Specifics fall under the plyometric, cone drills, agility training, starting on page 5 and 21. Take them serious, work with intensity and increase each by one repetition each day. Uphill and Downhill running is a great way to increase stamina and increase speed. (We all need to be faster regardless of position.) If you are able to do this, you should do this in the afternoon and only on upper body push and pull days. DO NOT RUN HILLS ON LOWER BODY DAYS! All lift names are standard and you should have general knowledge of. “Jammers” (can be found on YouTube and / or google for visual and explanatory purposes). Tbar Row, Landmine Row are also names used for this movement. All other lifts are the standard movements that you should have done at some point in your career thus far. FOOTWORK: We are training for the ultimate advantage, so we do prioritize STRENGTH and POWER. “Our kinda guys” crush it in the weight room but that does not matter if they cannot transfer that horsepower to the field. Our athletes perform footwork drills that reinforce proper biomechanics and movement patterns so they can utilize those gains when sprinting, decelerating and changing directions. These movements should be done 2-3 times per week. Make sure you are in a Football position (Hips low, Knees Bent, chest forward and up). These movements should be done at the highest intensity 100% and only have 1-1.30min rest. Do all these movements and 2-3 rounds in the elements you will play in (outside). Four Cone Agility (Box Agility) 8yard x 8 yards 3 Cone Agilities (5yard x 5yard box) Ladder Run (Two 10yardx10yard boxes) 1 Rep Max Percentage Chart 1 Rep Max (Top red box) Reps (in red on left) Coincide with weight (lbs- in black on right) We begin every weight session with Torso/Core work. Begin EVERY workout in this methodology as such. Approach with seriousness and intensity. 45Lbs for OL/ DL and 35Lbs for Skill Position. TAKE PRIDE IN THE GRIND LEAD IN: WARMUP LEAD OUT: CORE / TORSO WORK WALL CHART: PERCENTAGE 1 RM FOR LIFT CONDITIONING: STANDARD OLYMPIC TRACK (400M) OR FOOTBALL FIELD (100 YRDS) PLYOMETRIC WORK: WILL BE OPTIONS LISTED AT BOTTOM OF (LAST PAGE) OF LIFT. WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 TIGER FOOTBALL DAILY WORKOUT SCHEDULE JULY 4TH WEEK: MONDAY, JULY 2-FRIDAY, JULY 6 The Entire Week is a REST WEEK, If you would like to continue to lift, repeat Week 6 There is no running or Lead In/Out for this week. Use this week to allow your legs to fully recover. REMEMBER CELEBRATION IN MODERATION!!!!!!! WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12 Lead In and Lead Out Exercises ! Bench Crunch (and twisting) 1. Place feet onto a bench, keeping knees at 90 degree angle. 2. Using weight at chest, crunch upwards using abdominals to lift shoulder blades off the ground. ! Crunch and Hold 1. Lie on back and perform a standard crunch, but hold it at the top for 1 second. ! Hanging Leg Raises 1. Using chin up bar, hang from the top with legs straight down. 2. Pull knees up to the chest using abdominal muscles. ! Hips Ups 1. Grab stationary object with both hands. Lift legs together to toes are overhead. 2. Using abdominals left hips off of ground or bench. Keep legs straight throughout exercise. ! Inch Worm 1. Start on feet, bent over with hands touching the ground in front of feet. 2. Walk hand over hand outwards until body is fully extended and then inch by inch walk the feet back in the original position. ! In the “V” 1. Lie on backs with legs in the air and spread like a “V” 2. Crunch upwards into the “V” using, making sure shoulder blades come off ground. ! Isometric 8’s 1. Have a partner use a weight belt to strap feet to the ground. Lie back at 45 degrees. 2. Partner throws medicine ball 8 times to the left, to the right, chest pass, and then overhead for a total of 32 reps. ! Jacknife (and single leg) 1. Lie on back with legs straight up at 90 degrees. 2. Use abdominals to crunch body upwards making so that hands touch the toes. ! Leg Raises 1. Lie on the floor with legs straight out and arms at your side. 2. Keeping legs straight, left them upwards until they reach a 90 degree angle. ! Obliques 1. Lie on ground with right ankle crossed over left knee. 2. With left arm crossed behind head, come up and touch the left elbow to the right knee. 3. Continue to do this to both sides. ! Push Pull 1. Lie on back with arms at sides and legs straight out in front of you 6’’ off the ground. 2. Slowly bring the right knee to the chest. Next bring the left knee to the chest while pushing the right knee back out. Perform slowly. ! Russian Twist 1. Sit on the floor with legs straight out and body leaning back slightly. 2. Using a weight held straight out in front of you, twist torso to the right and hold for 1 second. 3. Twist back to the center and hold, and twist to the left and hold. This is one rep ! Throw Downs 1. Partner is needed. Lie flat on back and hold onto standing partners ankles behind your head. 2. Lift legs as explosively as possible towards partner while keeping knees locked. 3. Partner will then throw legs back down forcefully, and you bring them back up explosively. ! Tic Tac Toe 1. Partner is needed. Sit on the floor with legs off the ground and body leaning back slightly. 2. Partner throws medicine ball to the side and you touch the floor with it on the right, left, right, and throw it back. This is one rep. ! Torso Training 1. There are four positions and you hold each for the allotted time with body in a straight line. 2. Position one is push up position, but on elbows. Second position is the same but on the right side. Third position is on the left side. And the last position is lying on the stomach with arms and legs off the ground. ! Tuck Jumps 1. Standing in place, jump as explosively as possible bringing knees to chest. ! V- Ups 1. Lie on back with arms fully extended above head. 2. Use abdominals to lift arms and legs up simultaneously to have hands touch feet at the top. Conditioning Exercises ! 110 Yard Striders (and backward striders) 1. Start at goal line and run at about 50 percent for first 40 yards emphasizing long strides. 2. Increase speed to 75 percent for the next 40 yards. 3. Finish the last 30 yards at 90 percent of full running speed. ! 30 Yard Ladder 1. Start on the goal line, run to the 5 yards line and touch with right hand, return to goal line and touch with the left hand. 2. Continue this pattern at 5 yard increments until finished with the 30 yards. ! Build Ups 1. Start by skipping for 20 yards, then stride for 10 yards, then spring for 20 yards, and glide for 20. ! Descending Ladder Sprints 1. Start by running for 50 yards, turning and coming back for 40 yards, then turn back and run for 30 yards, then turn back for 20 yards, again turn back and run for 10 yards, and finish by turning back and running for the final 5 yards. ! Flying 60’s 1. Start at the goal line, start running building up speed for first 20 yards. 2. Be at a full speed sprint for the next 40 yards.
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