The strength and conditioning philosophy can be wrapped up in one statement; to train for sport-specific power. The definition of power is: strength x speed= power. Strength training, Olympic weightlifting, sprint speed, agility, plyometrics, flexibility, balance, and core/stability training all need to be performed to achieve maximum sport-specific power.

A strong core is necessary to maintain back strength throughout all ranges of motion. Proper posture in the core can significantly increase the force production of the arms and legs and keep the athlete's back strong and healthy throughout all training. This can especially be important in today’s society where kids walk around all day with their shoulders slumped forward to hold a back pack on their shoulders comfortably. Flexibility to comfortably go through the full range of motion with proper technique in all lifting and running drills is also necessary. A good total body flexibility test would be a properly executed overhead squat where the athlete gets all the way down with their hips below their knees. Sprinting, agilities, and plyometrics are all important components of speed training. This is also where the coach can get very sport specific with agility drills and sprinting distances. The weight room is critical to maximize strength, power, and speed training. Lifts such as the deep squat and bench are great for lower and upper body strength and all the Olympic weightlifting will work to maximize speed and power.

It begins with the post-season plan which consists of the athlete keeping their good physical condition while also recovering from the stress of the season and previous off-season of training. The program will next work into the work capacity/technique phase in which the athlete will be working on technique as well as increasing the muscle’s work capacity. From there will be the strength phase as maximum strength is very important to achieve maximum power and speed. The stronger the athlete is the more potential they will have to generate power and speed. Next is the power and speed phase to peak the athlete for the playoff season. These are workouts that are meant to be transferable from sport to sport and to give the coach a basic idea of each phase of the training year and what their goals of each part of the year should be. Please refer to the weightlifting video for proper exercise technique.

The workouts do not have percentages assigned to them. Many athletes improve at a pace ahead of the percentages that many coaches like to assign therefore cheating the athlete from reaching their full potential. Some athletes also move at a slower pace than the percentages assigned and this causes the athlete to risk injury by performing more weight than what they are capable of performing with good technique. Never sacrifice good technique for more weight. Technique always comes before weight. The athlete can lift hard, with maximum intensity, and just barely complete the repetition but they must do it while maintaining perfect technique. On the workouts there will be an assigned Day 1, Day 2, and Day 3. Then there will also be Weeks (Wk) assigned and you work down vertically on each day as the repetitions are given for each set of each exercise. Each box with a number in it is a set; fill in the empty space in the box with the weight performed so it can be referred back to progress the following week. There are also some training periods where the box will be empty such as in the first phase of the off-season when the transition takes place from overhead squats to back squats. If there are no numbers assigned to that exercise for that day then it means to not perform that exercise on that day. On the sheet, find Day 1, Wk1 and work down, the next day will be Day 2, Wk1 and work down, then Day 3, Wk1 and work down, then the following week find Day 1, Wk 2 and work down and so on. The repetitions for exercises such as lunges or 1-arm db bench press where there is only one leg or arm going at a time are as follows: for an exercise where the legs or arms are alternating such as a lunge or step-up (i.e. 12 reps for lunges would be a total of 6 reps each leg), and for an exercise such as the 1-arm db bench press to be performed all with one arm at a time the repetitions are the number to be performed on each side (i.e. 6 reps for a 1-arm db bench press would be 6 reps each arm). Take note that unless there is an injury that step-ups and lunges should be done with a barbell and not dumbbells.

All of the components covered are relative and work together to develop maximum performance and injury prevention in the athlete. In the basic yearly program there will be a work capacity phase, strength phase, power phase and speed phase as they all work together to peak the athlete for the playoff season. Please remember to refer to the weightlifting video for proper weightlifting exercise technique.

The post season is very critical to the off-season and pre-season training plans. The athlete needs to maintain a good physical condition but also recover from the previous season along with the previous year of training.

This phase will consist of basic strength lifts and high repetitions to keep the body in good physical condition while also decreasing the intensity of training to allow the athlete to recover from the previous year. High repetitions force the athlete to use lighter weight. Another strategy could be to use combination lifts for more experienced lifters such as: power clean to front squat to push press. The combination lift also forces the athlete to use lighter weight. For an athlete that needs to gain muscle mass, such as an offensive linemen in football, this phase can also be used for that. Increase the repetitions to 10-15 per set to stimulate hypertrophy (increasing in size) of the muscle. And the bigger a muscle, the more potential it has to generate force. To minimize any possible increase in muscle keep the repetitions at 8 or fewer..

If an athlete loves cardiovascular equipment (i.e. treadmill, stair master, stationary bike) then this would be the time of year to apply them to take the place of sport-specific and speed enhancing conditioning drills. The athlete can maintain their general cardiovascular fitness while also lowering the intensity of their conditioning work. This is not the time of year for intense agilities or plyometric work..

The early part of the off-season will increase the muscle’s work capacity while also improving the athlete’s technique in complex exercises. Like the post-season, this is an opportunity for athletes to gain more muscle mass if needed. To do so, remember to increase the number of repetitions per set to 10-15 in the first 3-4 weeks and then gradually bringing the repetitions down from that point. The high repetitions will cause the hypertrophy of the muscle while also increasing the work capacity of the muscle. Increased size of the muscle also increases the potential of the muscle to generate force. If the athlete wants to minimize muscle mass gains then he/she should keep the reps at 8 or lower and then increase the work capacity of the muscle by adding more sets and exercises.

The early part of the off-season will increase the muscle’s work capacity while also improving the athlete’s technique in complex exercises. Like the post-season, this is an opportunity for athletes to gain more muscle mass if needed. To do so, remember to increase the number of repetitions per set to 10-15 in the first 3-4 weeks and then gradually bringing the repetitions down from that point. The high repetitions will cause the hypertrophy of the muscle while also increasing the work capacity of the muscle. Increased size of the muscle also increases the potential of the muscle to generate force. If the athlete wants to minimize muscle mass gains then he/she should keep the reps at 8 or lower and then increase the work capacity of the muscle by adding more sets and exercises.

The first half will consist of technique work in the Olympic lifts (initial pulls, pulls, high pulls, military press, push press) and the beginning of the squat progression. This is also an opportunity to utilize more supplementary exercises to build basic strength and work capacity of the muscle while also minimizing the risk of any muscle imbalances.

The deep back squat is the single most important exercise in weightlifting. There is not another exercise to strengthen the entire body through one repetition like the squat. To achieve the full benefit of the squat it is necessary to squat deep and low; the lower the hips go the stronger the glutes and hamstrings will become. The glutes and hamstrings are the hip extensors and the stronger the hips are the more potential we have to generate speed and power. Without achieving maximum strength first, reaching full power and speed potential will not be accomplished. Another way to achieve the full benefit of the squat is to not wear a belt. To wear a belt is cheating the core out of a great workout to gain more strength; if more weight can be performed with a belt on then the core is too weak. The athlete should work to maximum intensity with the weight they are performing on the squat while also maintaining good technique. Never sacrifice good technique for more weight. There is also a proper progression for squatting: 1. the overhead squat (never go above 6-8 repetitions in one set with this exercise), 2. the front squat, 3. the back squat. The overhead squat is developing balance, flexibility, coordination and core strength for the range of motion. The front squat is continuing to develop flexibility (also great work to practice the catching stance of the power clean) and even more core strength. After mastering the overhead squat and strengthening the hips and core with the front squat the athlete is then ready to back squat. The early part of the off-season is our time to develop our squatting ability.

The second half of the off-season should be moving out of the work capacity/technique phase and into the maximum strength phase. Full snatches, power cleans, push jerks will be performed while also maximizing the strength lifts. Repetitions will decrease as weights increase but always remember to never sacrifice good technique. Good technique comes before more weight.

Any conditioning for the healthy athlete in this phase should not consist of the use of cardiovascular equipment. The athlete should now be into performing and learning their basic sprint, agility and plyometric work.

By Scott O'Dell - MA, CSCS, USAW The pre-season plan will start in a strength/power phase as this will be accomplished by the repetitions along with the exercise complexity to be performed. The second half will consist of a power/speed phase which will be the most complex training period of the year.

In phase 1 there is an exercise box stating, "Back Squat/Squat Jump." The first two weeks will be a back squat only then the final three weeks will be the set of back squats for the given number/ immediately followed by the 4 squat jumps. Do not use any weight for the squat jumps. This is the start of what is called transition training; to perform a strength movement immediately followed by a high speed movement. Transition training is very effective for developing power and also to prepare the body for the sudden transitions and accelerations it will be performing in the chosen sport.

In phase II of pre-season training the complexity and speed of the workout will be increased. The back squat/squat jump superset will change to the back squat/box jump to increase the speed of the movement even more. That will be followed up with the pause speed squat. Use half of the weight performed for the final set of back squats, sit in the bottom position of the squat for three seconds and then explode up as fast as possible. This is highly effective acceleration training as it eliminates the stretch reflex of the muscles in motion. On Day 2 there is a vertical jump after the power cleans. This adds another speed movement to the weight room and allows the athlete to have a chance to practice their vertical jump as research has shown that the vertical will be higher after the power clean due to the central nervous system being stimulated.

This is the most complex of our training phases in the weight room and should be in conditioning as well. This is the time of the year for the most complex agility and plyometric training. The coach will decide where the team is at and how complex the team can perform their training for safety and effectiveness. If in doubt, keep it simple; this is the most complex period but also not the time to push anyone beyond what they are capable of resulting in injury.

Our in season goal is to continue to improve and peak our athleticism for the playoffs. Contrary to popular belief, you can improve in-season and not just maintain.

Day 1 will be a power and strength day. It can be performed as early as the day after the game. All season we will perform power cleans (or hang cleans for more efficient recovery in-season) and superset a squatting strength movement with a squatting or plyometric speed movement while we also develop our upper body strength with the bench press. This workout should be performed at least 48 hours prior to any game but preferably 72 hours prior to a game. This workout has eccentric muscle contractions; which is the muscle contraction that takes place during the downward phase of the movement. The eccentric contraction is what causes muscle soreness and fatigue. This workout should be performed with time to recover prior to competition. The workout goes back through the squat progression on Day 1 ending in the final phase with a lunge or a back squat (which one would be a decision you would make depending on what you feel your team needs for their sport).

Day 2 has a minimal amount of eccentric contraction and primarily consists of concentric muscle contractions (the muscle contraction that takes place when the bar is rising). Concentric muscle contraction does not cause fatigue. Day 2 also consists of high speed movements that are explosive and consist of central nervous system stimulation that doesn’t fatigue the muscles. These two factors allow Day 2 to be a very easy workout to recover from. They can be performed on the day before a game and possibly even the day of a game.

For a sport such as football where there is consistently 1 game a week we can include 3 days into the in-season program. The first day will be our heavy strength day consisting of the primary lift being the squat and day 2 will be the power day with the primary lift being the power clean (or hang clean for more efficient recovery). The bench press and various forms of the bench press can be performed on either or both days. Day 3 will be our speed day with no eccentric muscle contraction and can be performed the day before the game.

In-season conditioning should not consist of any agilities or plyometrics as the practices provide enough stress on the body as well as fast, high-powered explosive movements. Conditioning can be performed as needed at the end of practice but it is a good idea to stay away from the intensity of agilities and plyometrics in-season.

These drills, along with ground based plyometrics, will make up the bulk of the explosive training component. In addition to the explosive training effect a sport specific conditioning adaptation can be elicited. 1) Frequency

A) Off season- 1-3 x week
B) Pre season- 2-4 x week
C) In season- 0-1 x week

2) Volume/ Intensity
Emphasize quality over quantity. In order to train the athletes to move quickly, explosively and efficiently the drills must be done at full speed. Use repetitions or time duration to signify reps. Rest periods should be sport specific but never excessive. As athletes become better conditioned, rest periods can be reduced. Perform 2-5 sets of each exercise, 2-15 total sets of all exercises per workout. Slowly increase volume and reduce rest periods to develop sport specific energy systems. Do not sacrifice volume for speed of movement. Every rep of every agility drill should be performed full speed- all out! Coach intensity!!

3) Mode
Pick drills which are sport specific. Use a variety of agility drills to train the athlete's body to move quickly through different planes of motion.

Sample 1 | | Navy Shuffle | Directions | | Cones 15 yds apart, shuffle & don't cross feet, touch the top of each cone. One rep = 3 times through, then rest 10 secs. Do 4 reps. | | Back to Top | Sample 2 | | Box Drill | Directions | | Each rep = 3 times through, then rest 15 seconds. Do 4 reps. Cones 10 yds apart. | | Back to Top | Sample 3 | | "T" Drill | Directions | | 3 times through & back (rest 10 seconds after each cycle - odd pass plus even pass), 10 yds between cones. Start at left on odd passes and start at right on even passes. Do not cross feet. | | Back to Top | Sample 4 | | 15 Second Wave Drill | Directions | | 4 reps = 60 secs + 15 secs rest,
5 sec rest between each 15 sec rep. Use short, choppy sidestep without crossing feet. | | Back to Top | Sample 5 | | Line Hop Drills | Directions | * Two Feet Together * Right Foot Only * Left Foot Only | Do each line hop drill back and forth across a line for 15 seconds, 5 second rest, 4 reps each. | | Back to Top | Sample 6 | | 30 Yard Shuttle | Directions | | A. Sprint/ Back Pedal
B. Shuffle/ SprintC. Carioca/ Sprint | | Back to Top | Sample 7 | | 4 Corner Cone Cross | Directions | | Start at bottom right cone. Follow path of arrows around cone, switching from sprint to carioca to back pedal. Substitute: Switch shuffle in place of carioca. | | Back to Top | Sample 8 | | 4 Corner Cone Drill | Directions | | Start at bottom right cone. Follow path of arrows around cone, switching from sprint to shuffle to back pedal to carioca. Substitute: Switch shuffle with carioca, switch shuffle with tapioca. | | Back to Top | Sample 9 | | Upbacks | Directions | | A. GL to 5 & back(sprint/back pedal) B. GL to 10 & back(carioca/carioca) C. GL to 15 & back(shuffle/shuffle) | | Back to Top | Sample 10 | | 20 Yard Pro Shuttle | Directions | | Touch middle line with hand. Turn to the right and run five yards. Touch the line with your hand. Turn around, sprint 10 yards and touch the line with your left hand. Turn around and sprint 5 yards through the finish. Repeat facing the other direction. | | Back to Top | Sample 11 | | 3 Cone Drill | Directions | | Sprint 5 yards and touch line with right hand. Turn around and sprint back to start, touch with right hand. Turn around and sprint around cone. Sprint towards and around second cone, back to first cone and on towards the starting line. | | Back to Top | Sample 12 | | 10 x 20 Seconds | Directions | | Start at GL. Go to the 10 and back to the GL for 20 seconds. Movements:
1. Back pedal/ Sprint
2. Carioca/ Sprint
3. Tapioca/ Sprint
4. Shuffle/ Sprint | | Back to Top | Sample 13 | | Football Performance Agility | Directions | | (5x7yd box, 2 yds deep for arc - 1 set = 8x, alternate directions) - Using 5 cones, make a 5x7yd box with the fifth cone bisecting the 7yd distance and being 2yds outside the box. From a standing start at cone 1, Sprint the arc around cone 2 to cone 3, make cut inside of cone, Sprint diagonally over plyo-hurdles (12" high) to cone 4, turn and Sprint back over the hurdles to cone 3, make cut inside cone, Sprint to cone 5, make inside cut (speed cut works well here), then Sprint to the finish at cone 4. | | Back to Top | Sample 14 | | Nebraska Agility | Directions | | (5-5-5-5yds - Figure 8-Sprint-Backpedal) Set up 2 cones 5yds apart from each other. Start on the right side of the first cone, Sprint to the left side of the other cone, put your right hand down on the ground and pivot around the cone till you are facing the first cone, Sprint to the right side of the first cone, put your left hand down on the ground and pivot around the cone till you are facing the second cone (You have now completed the "figure 8"), staying on the same side you are on and staying close to the cones, Sprint to the line the second cone is resting on, then Backpedal to the starting line. | | Back to Top | Sample 15 | | Colgate Agility | Directions | | (10-10-10-10-10-10 - Sprint-Shuffle-Sprint-Shuffle-Backpedal-Sprint) Mark off 10yds, you will run a total of 60 yards. Sprint 10yds, turn either way and Shuffle back 10yds, turn and Sprint 10yds, then turn the opposite direction of your original turn and Shuffle back 10yds, Backpedal 10yds, then Sprint through the starting line. | | Back to Top | Sample 16 | | Four Cone Drills | Directions | Four Corners | (Sprint-Shuffle-Backpedal-Carioca) Sprint to the first cone, do an inside pivot around the outside of the cone (should be facing opposite direction), Shuffle to the next cone, do an inside pivot around the outside of the cone (should be facing opposite direction), Backpedal to the next cone, do an inside pivot around the outside of the cone (should be facing opposite direction), finish with a Carioca to the first cone. | Comeback | (Backpedal-Comeback-Backpedal-Comeback) Backpedal to first cone, plant outside the cone and Sprint diagonally to next cone, plant outside the cone, Backpedal to next cone, plant outside the cone and Sprint diagonally to the first cone. | Drop | (Sprint-Drop Sprint-Sprint-Drop Sprint) Sprint to first cone, plant outside the cone and Drop Sprint (head should be "on a swivel" looking back) diagonally to next cone, plant outside the cone, Sprint to next cone, plant outside the cone and Drop Sprint diagonally to the first cone. | | Back to Top | Sample 17 | | Mirror | Directions | | (Takes 2 people) Have a 5yd wide lane for specified distance, Facing each other, start at one end and run to the other end of the lane. The object is for the "offensive" player to make the defender work extremely hard by making lots of cuts, jukes and moves at full speed. If the offensive player gets past the defender the defender shoulder turn and sprint to cut him/her off and the offensive player should let them catch them and then continue to try to get past them. | | Back to Top | Sample 18 | | Zig Zag Drills | Directions | | Using 8 cones set up a course like the ones in the diagram. You can combine any of the below drills (I.e. Sprint + Shoulders Square + Outside the Cones + Choppy Steps). When setting up your course make your cone placement sporadic rather than exactly 1x5 yards apart from each other. | Inside the Cones | Make cuts inside the cones | Outside the Cones | Make cuts outside the cones | Choppy Steps | When making cuts use steps that are short and choppy | Plant Step | When making cuts plant on the outside foot | Sprint | Sprint from cone to cone | Forward Shuffle | Shuffle from cone to cone facing forward | Backward Shuffle | Shuffle from cone to cone facing backward | Shoulders Square | Keep shoulders square with the course | Inside Hand Down | Place inside hand down during cut |