year long football macrocycle ron mckeefery, cscs, sccc head strength & conditioning coach...
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Year Long Football Macrocycle
Ron McKeefery, CSCS, SCCC
Head Strength & Conditioning Coach
University of South Florida
PhilosophyOVERLOADPROGRESSIONBALANCED DEVELOPMENTPERFECT TECHNIQUEREVERSIBILITYSPECIFICITYSUPERVISIONPERIODIZATIONEVALUATIONVARIETY
WorkoutStretchWarm-UpGroupsResistance TrainingCoreGripNeck
StretchStatic
Definitive start time.Increase core temperature
Specific Warm-UpUpper BodyLower Body
Warm-Up Dynamic
DrillsSpeed LadderLine DrillsMachine GunRope HurdleMini HurdlesDot Drill
BALANCED DEVELOPMENT
1. NECK 3. MID-SECTION A. Flexors (moving forward) A. Abdominals
B. Extensors (moving backward) B. Lower BackC. Lateral Flexors (side to side)D. Traps 4. TORSO
A. Upper Back/Lats.2. HIPS and LEGS B. Pectorals A. Buttocks C. Deltoids
B. Quadriceps C. Hamstrings 5. ARM D. Abductors/Adductors A. Triceps E. Calves B. Biceps
C. Hands & Forearms
Resistance TrainingLinear Periodization
Phases to Peak
Non Linear PeriodizationStay one phase
Repetition RangeReach overload within a certain range
Linear PeriodizationTesting Lifts & Explosive
BenchSquatPower CleanSnatchPush Jerk
Hypertrophy (50-65%) 10-15 RepsStrength (65-80%) 6-9 RepsPower (80-95%) 3-5 RepsPeak (95-105%) 1-3 Reps
Non Linear PeriodizationMultiple joint movements
Dictated by goals of programSize – HypertrophyIncreased Strength – StrengthExplosive Power – Power/Peak
Adjust one rep max as progressExamples
InclineDeclineLeg Press
Repetition Range
Isolated MovementsTime under tension principlesMinimum and maximum number of reps are determined to figure intensity. Overload always goal.Ex. 8-10 reps
Core Development 200 Reps Variety Rectus Abdominis Transverse Oblique Erector Spinae
WinterResistance Training
4 times per week2 Upper Body Workouts2 Lower Body Workouts
8 Lifting groups starting on the half hour.Groups no larger than 16Broken down into groups of 4
University of South Florida Strength & Conditioning
Winter 2004
Phase II
Stretch Routine } Prior To Workout LSA, Foot Quickness, Plyometrics} Prior To Workout
Monday Hammer Jammer 4 x 5 Bench Press 5 x Cycle Lat Pulldowns 3 x Drop Decline 3x Drop Seated Row 3 x Drop TPD’s 3 x Drop EZ Curl 1 x Protocol Core 200 reps Grip Cycle Neck Lateral Flex 2 x 12 Neck Flex 1 x 12 Weight
Tuesday
Power Clean Tech 4 x Cycle Squat 5 x Cycle Box Jumps 4 x 5 Leg Curls 2 x Drop Leg Ext 2 x Protocol Step Ups 2 x Drop Military Press 3 x Drop Shoulder Complex 3 x 8-10 Ab/Adduction 1 x 12 Calf Raise 1 x 12 Core 200 reps Grip Cycle Neck Lateral Flex 2 x 12 Neck Extension 1 x 12
Thursday
Push Jerk 4 x Cycle Incline 5 x Cycle Super Set One Arm Rows 3 x Drop Db Flyes 3 x Drop Close Grip Bench 5 x Cycle Super Set Pull-Ups 3 x Drop Dips 3 x Drop Core 200 reps Grip Cycle Neck Lateral Flex 2 x 12 Neck Flex 1 x 12
Friday Power Clean 5 x Cycle Vertec 1 x 3 Single Leg Circuit 3 x 8-10 Leg Curls 2 x Protocol Leg Ext 2 x Protocol Shrugs 3 x Drop Upright Row 3 x Drop Glute Ham 2 x Drop MR Rear Delt 1 x 12 Slide Board 1 x :30sec Db Military 3 x Drop Core 200 reps Grip Cycle Neck Lateral Flex 2 x 12 Neck Extension 1 x 12
WinterMorning Agilities
10 total 6:00 a.m. sessionsFirst 6 are done twice per week Monday and Thursday.Last 4 are done once per week on Monday’s.
7 Stations 4 minutes per stationBags Star Drill4 Cone 5-10-5Wave Weave Jump Rope
WAVE DRILL STATION
Dawsey/Hearn
JUMP ROPE STATION Rachel
STAR REACTION STATION
Frey/Anderson
Franks/Burnham 5-10-5
4 CORNER STATION
BAG DRILLS STATION
Smith/HobbieBull Agility
Kravitz/OchsLane/Larimore
WinterAnaerobic/Speed Development
ScheduleWeeks 1-3 once per week on Tuesday’sWeeks 4-8 twice per week on Tuesday’s and ThursdaysSpeed Development is conducted before Thursday workout
WinterAnaerobic/Speed Development
Drills30x40 yds (7,6,5)20x60 yds. (11,10,9)12x100 yds. (18,16,14)Sprint Ladder 4x10,20,40,60,80,100 yds.Gassers (45,43,41)Half Gassers (20,18,16)Crossfields (10,9,8)
WinterPower Position Workouts
Wednesday’s 4:00 p.m.Position Specific Drills Offensive/Defensive Line.Drills upper body explosion, lower body flexibilityCompetition Offense vs. Defense
WinterWinter Competition
Team divided into three teamsPoints given for Lifter of the Week, Hon. Mention, Breaking Team Record, Reaching Goals, etc.Points are taken away for misses, tardiness, bad workouts, etcCompetitions each week to create intensity.
WinterTesting
Height, Weight, Body FatBench PressSquatPower Clean225 Rep TestVertical40 yd DashPro Agility
Spring BallResistance Training
Schedule3 times per week Mon, Tues, and Friday2 Upper Body, 1 Lower BodySame lifting groups except 2:30 due to meetings.Decrease volume same intensity
ConditioningPractice
University of South Florida Strength & Conditioning
Spring Ball 2004
Stretch Routine } Prior To Workout
LSA, Foot Quickness, Plyometrics} Prior To Workout
Monday Drop Clean 4 x 5 Single Leg Circuit 2 x 10-12 Cook Hip Lift 1 x 10-12 MR Ab/Adduction 1 x 10-12 One Arm Db Rows 2 x 10-12 Hyperextension 2 x 10-12 P-Ball Sh. Complex 1 x 10-12 Core 200 reps Grip Cycle Neck Lat Flex 2 x 12 Neck Flex 1 x 12
Wednesday Leg Ext. 1 x 10-12 RDL’s 1 x 10-12 Pec Flyes 2 x 10-12 Db Bench 4 x 8 Rev. Hypers 2 x 10-12 Military Press 2 x 10-12 Alt Db Curls 2 x 10-12 TPD’s 2 x 10-12 Core 200 reps Grip Cycle Neck Lat Flex 2 x 12 Neck Ext 1 x 12
Friday Db Incline 4 x 8 Seated Row 2 x 10-12 Shoulder Complex 2 x 10-12 Good Mornings 2 x 10-12 Push Ups 1 x Failure Shrugs 2 x 10-12 Dips 2 x 10-12 St. Bar Curls 2 x 10-12 Core 200 reps Grip Cycle Neck Lat Flex 2 x 12 Neck Alt Flex 1 x 12
May Active RestResistance Training
Schedule4 times per week Mon, Tues, Thursday, Friday2 Upper Body, 2 Lower BodyUSF Weight Room open those in town
ConditioningSchedule
3 times per weekAerobic, Anaerobic, and Agility
Summer Resistance Training
Schedule4 times per week Mon, Tues, Thursday, Friday2 Upper Body Mon/Thurs2 Lower Body Tues/FriHigh Volume and Intensity4 Lifting Groups broken down into groups of four.Add a fifth group for incoming freshman.
University of South Florida Strength & Conditioning
Summer 2003
Phase III
Stretch Routine } Prior To Workout LSA, Foot Quickness, Plyometrics} Prior To Workout
Monday Power Clean 5 x Cycle Squat 5 x Cycle Leg Curls 3 x 8-10 Leg Ext. 3 x 8-10 Step-Ups 2 x 10-12 St. Legged Deadlift 3 x 8-10 Seated Row 3 x 8-10 Pull-Ups 1 x Failure Abduction 1 x 10-12 Calf Raise 1 x 10-12 Core 200 reps Grip Cycle Neck Lateral Flex 2 x 12 Neck Flex 1 x 12 Weight
Tuesday
Snatch 4 x Cycle Bench Press 5 x Cycle Db Incline 3 x 10,8,6 Military Press 3 x 10,8,6 Shoulder Complex 3 x 10-12 Dips 3 x 8-10 St. Bar Curls 3 x 10,8,6 Core 200 reps Grip Cycle Neck Lateral Flex 2 x 12 Neck Extension 1 x 12
Thursday
Power Clean 5 x Cycle Single Leg Circuit 3 x 8-10 (Step-Up, Single Leg Squat, Lunge) Front Squat 3 x 8-10 Leg Curls 3 x 8-10 Leg Ext. 3 x 8-10 Shrugs 3 x 8-10 Glute Ham 3 x 8-10 Lat Pulldown 3 x 10-12 Pull-Ups 1 x Failure Adduction 1 x 10-12 Core 200 reps Grip Cycle Neck Lateral Flex 2 x 12 Neck Flex 1 x 12
Friday Push Jerk 5 x Cycle Incline 5 x Cycle Iso Pulldown 3 x 8-10 Bench 40 (Close Grip) 5 x 8 Super Set Pec Flyes 3 x 8-10 Upright Row 3 x 8-10 Military 3 x 8-10 Core 200 reps Grip Cycle Neck Lateral Flex 2 x 12 Neck Extension 1 x 12
Summer Conditioning
Schedule4 times per week Mon, Tues, Thursday, FridayMonday – Lateral Speed and AgilityTuesday – Anaerobic Conditioning Thursday – Position SpecificFriday – Anaerobic Conditioning
Summer Conditioning
Lateral Speed and AgilityDrills
3,4,5 Cone Drills3 Cone Wheel Drill5-10-5Wave DrillShort Shuttle
SPEED AGILITY CONE DRILLS
5 –CONE PATTERN FIGURE 8’S (28 Yds.) PERIMETER (40 Yds.)
10 YARDS
10 YARDS 7 YARDS
BUTTERFLIES (56 Yds.) “M” PATTERN (44 Yds.) TRI-SHUFFLE (34 Yds.)
HOURGLASS (48 Yds.) TIC-TAC-TOE (40 Yds.) BACKWARD “L” (40 Yds.)
CRISS-CROSS (48 Yds.) BOOMERANG (54 Yds.) 360’s (40 Yds.)
AGILITIES RUNNING KEY Sprinting Forward: Lateral Shuffle: Sprinting Backward: Carioca:
RECOVERY INTERVALS WORKOUT #1 WORKOUT #2 WORKOUT #3 4.5 X TIME TO RUN PATTERN 4 X TIME TO RUN PATTERN 3.5 X TIME TO RUN PATTERN OR RECOVER TO 140/BPM OR RECOVER TO 144/BPM OR RECOVER TO 148/BPM
Summer Conditioning
Anaerobic ConditioningDrills
300’s (55,53,51)300 yd shuttle200’s (45,43,41)100’s (18,16,14)Sprint LadderGauntlet60’s40’s
200 START
300’S GROUP 1 OL/DL – 58 GROUP 2 QB/RB/LB/DE/TE – 55 GROUP 3 WR/DB - 53
300 FINISH 300 START
200’S GROUP 1 OL/DL – 36 GROUP 2 QB/RB/LB/DE/TE – 33 GROUP 3 WR/DB - 31
NOTE: 300’S – Sprint 300 yards and then walk the curve to the start line. 200’S – Sprint 200 yards and then walk across the field to the start line.
200 FINISH
SP R I NT LA DDA R
G 5 10 15 20 25 30 35 40 45 50 45 40 35 30 25 20 15 10 5 G
RECOVERY INTERVALS WORKOUT #1 WORKOUT #2 WORKOUT #3
1 X TIME TO RUN PATTERN .85 X TIME TO RUN PATTERN .75 X TIME TO RUN PATTERN OR RECOVER TO 140/BPM OR RECOVER TO 144/BPM OR RECOVER TO 148/BPM
EXECUTION:
BEGIN ON THE GOAL LINE ON COMMAND SPRINT DESIGNATED
DISTANCE, TOUCH LINE WITH HAND AND SPRINT BACK. REST DESIGNATED TIME AND REPEAT SEQUENCE UNTIL COMPLETE.
UNI VER SI TY OF SOUTH FLOR I DA
B U L L S
1 2 0 ’S & 6 0 Y A R D FI ELD SP R I NTS
G 5 10 15 20 25 30 35 40 45 50 45 40 35 30 25 20 15 10 5 G
RECOVERY INTERVALS WORKOUT #1 WORKOUT #2 WORKOUT #3
1 X TIME TO RUN PATTERN .85 X TIME TO RUN PATTERN .75 X TIME TO RUN PATTERN OR RECOVER TO 140/BPM OR RECOVER TO 144/BPM OR RECOVER TO 148/BPM
EXECUTION:
BEGIN ON THE GOAL LINE ON COMMAND SPRINT DESIGNATED
DISTANCE, TOUCH LINE WITH HAND AND SPRINT BACK. REST DESIGNATED TIME AND REPEAT SEQUENCE UNTIL COMPLETE.
60’s OL/DL = 9 QB/RB/LB/TE/DE = 8 WR/DB = 7
120’S OL/DL = 19 QB/RB/LB/TE/DE = 17 WR/DB = 16
UNI V ER SI TY OF SOUTH FLOR I DA
B U L L S
GA SSER S
G 5 5 10 15 20 25 30 35 40 45 50 45 40 35 30 25 20 15 10 5 G
RECOVERY INTERVALS WORKOUT #1 WORKOUT #2 WORKOUT #3
1 X TIME TO RUN PATTERN .85 X TIME TO RUN PATTERN .75 X TIME TO RUN PATTERN OR RECOVER TO 140/BPM OR RECOVER TO 144/BPM OR RECOVER TO 148/BPM
UNI VER SI TY OF SOUTH FLOR I DA
B U L L S
GROUP 1 (OL/DL) FULL GASSER: 45 HALF GASSER: 20 CROSSFIELD: 10 GROUP 2 (QB, RB, LB, TE, DE, SP) FULL GASSER: 43 HALF GASSER: 18 CROSSFIELD: 9 GROUP 3 (WR/DB) FULL GASSER: 41 HALF GASSER: 16 CROSSFIELD: 8
EXECUTION:
FULL GASSER: ATHLETE WILL RUN ACROSS THE FIELD SIDELINE TO SIDELINE 4 TIMES. HALF GASSER: ATHLETE WILL RUN ACROSS THE FIELD SIDELINE TO SIDELINE 2 TIMES. CROSSFIELD: ATHLETE WILL RUN ACROSS THE FIELD TO THE OTHER SIDELINE.
FULL GASSER
HALF GASSER
CROSSFIELD
Summer Conditioning
Position SpecificDrills
4 Stations General AthleticismPattern Running 3 x 10 patterns (2 minutes progressing to 1:15 seconds.
Defensive Backs
Explanation: Select a starting spot on the field. All patterns will begin from that spot. Between each full speed pattern, jog back to that spot to begin the next pattern. A coach or running partner will call out your next pattern to you during your job back to that spot until you finish 10 consecutive patterns. Begin each pattern from your positon stance. Note: The clock runs continuously from the time you initiate the first pattern until you jog back and touch the spot after the last pattern.
Patterns: 10S, 20S, & 40S – 10,20, & 40 YD Sprint 5BF – 5 YD Backpedal, 10 yd sprint 10BBR/BBL – 10 yd Backpedal break Rt or Lt 20BP – 20 yd Backpedal LCD/RCD – Backpedal 10 yds, Turn Lt or Rt and Sprint 5 yds, Break Lt or Rt LFD/RFD – Backpedal 10 yds, Crossover Run Rt or Lt at 45 degrees, Sprint 5 yds RZD/LZD – Crossover Run at 45 Degree Angle for 10 yds, square up and backpedal for 5 yds Rt or Lt.
Pattern Run Progression:
Rep Set 1 Set 2 Set 3 1 20BP 40S 10BBL 2 LZD 10BBR LFD 3 40S 5BF 20S 4 10BBL RZD RCD 5 5BF 20BP 20BP 6 LCD RFD 10BBR 7 10BBR LCD 5BF 8 LFD 10BBL RZD 9 RCD LZD RFD 10 10S 20S 10S
5BF 10SHL
10S
20S
40S
10BBR/BBL
RFD/LFD LCD/RCD
20BP
Summer Testing
300 yd shuttleHeight, Weight, Body Fat, Vertical, Bench, 225, Power CleanDon’t test squat, 40, agility – Risk of injury
300 YARD SHUTTLE TEST
C C C C P P C P P Equipment: Stop Watch Clip Board Pencil Cones Execution: The athlete sprints 60 yards X 5 laps. Their time is recorded by the coach, and
the athlete rest the time it takes for the next athlete to run his shuttle a 1;1 work to rest ratio. The athlete then performs his second repetition of 60 yards X 5 laps. The time is recorded and added to the first repetition and divided by 2 to get the average. The average of the two repetitions must be within the the shuttle qualifying time.
SHUTTLE QUALIFYING TIMES: Offensive Line – 55 sec. Defensive Line – 53 sec. Defensive End – 50 sec. Tight End – 50 sec. Special Teams – 49 sec. Linebacker – 48 sec. Running Back – 47 sec. Wide Receiver – 46 sec. Defensive Back – 46 sec.
Training Camp Resistance Training
5 workouts per group; Team workouts by Offense and Defense.Workouts follow morning practiceUpper body workout
ConditioningGassers, Half Gassers, CrossfieldsCounty Fair
Inseason Resistance Training
Power Positions 3x’s per week Mon/Wed/ ThursSkill 2x’s per week Mon/WedRaging Bulls – 4x’s per week Mon/Tues/Thurs/Fri
ConditioningCrossfields
University of South Florida Strength & Conditioning
Inseason
Power Positions OL/DL/DE/TE/LB/FB
Stretch Routine } Prior To Workout
LSA, Foot Quickness, Plyometrics} Prior To Workout
Monday Power Clean Tech 4 x Cycle 4 Way Hip 1 x 10-12 Bench 5 x Cycle Seated Row 3 x 10-12 Military Press 3 x 10-12 St. Bar Curls 3 x 10-12 Tricep Push Downs 3 x 10-12 Core 200 reps Grip Cycle Neck Lat Flex 2 x 12 Neck Flex 1 x 12
Wednesday Power Clean Combo 4 x 3 Incline 5 x Cycle Leg Curls 2 x 10-12 Leg Ext. 2 x 10-12 Glute Ham 2 x 10-12 Lat Pulldown 3 x 10-12 Shrugs 2 x 10-12 Core 200 reps Grip Cycle Neck Lat Flex 2 x 12 Neck Ext 1 x 12
Thursday Bench 40 5 x 8 Db Bench 2 x 8 Shoulder Complex 3 x 10-12 Upright Rows 3 x 10-12 Dips 3 x 10-12 Rotator Cuff 3 x 10-12 Db Flyes 3 x 10-12 Core 200 reps Grip Cycle Neck Lat Flex 2 x 12 Neck Alt Flex 1 x 12
University of South Florida Strength & Conditioning
Inseason
Skill Positions WR/DB/QB/RB/SP
Stretch Routine } Prior To Workout LSA, Foot Quickness, Plyometrics} Prior To Workout
Monday Power Clean Combo 5 x Cycle 4 Way Hip 1 x 10-12 Leg Curls 2 x 10-12 Bench Press 5 x Cycle Lat Pulldown 2 x 10-12 Military Press 2 x 10-12 Rotator Cuff 2 x 10-12 Tricep Pushdowns 2 x 10-12 St. Bar Curls 2 x 10-12 Core 200 reps Grip Cycle Neck 4 x 10
Wednesday Power Clean Tech 4 x 5 Single Leg Circuit 2 x 10-12 Leg Ext 2 x 10-12 Shrugs 3 x 10-12 Incline Press 5 x Cycle Seated Row 2 x 10-12 Shoulder Complex 2 x 10-12 Rotator Cuff 2 x 10-12 Dips 2 x 10-12 Alt. Db Curls 1 x 10-12 Core 200 reps Grip Cycle Neck 4 x 10
University of South Florida Strength & Conditioning
Inseason
Raging Bulls
Stretch Routine } Prior To Workout LSA, Foot Quickness, Plyometrics} Prior To Workout
Monday Bench Press 5 x Cycle Db Incline 3 x 10-12 Lat Pulldown 3 x 10-12 Military Press 3 x 10-12 Shoulder Complex 3 x 10-12 St. Bar Curls 3 x 10-12 Dips 3 x 10-12 Core 200 reps Grip Cycle Neck 4 x 10
Tuesday
Power Clean Tech 5 x 5 Leg Press 5 x Cycle Leg Curls 3 x 10-12 Shrugs 3 x 10-12 Step-Ups 2 x 10-12 St. Legged Deadlift 3 x 10-12 Calf Raise 1 x 10-12 Core 200 reps Grip Cycle Neck 4 x 10
Thursday Incline 5 x Circuit Seated Row 3 x 10-12 Db Bench 3 x 10-12 Military Press 3 x 10-12 Shoulder Complex 3 x 10-12 Alt Db Curls 3 x 10-12 Dips 3 x 10-12 Core 200 reps Grip Cycle Neck 4 x 10
Friday Power Clean 4 x Cycle Squat 3 x 10-12 Leg Ext. 3 x 10-12 Shrugs 3 x 10-12 Glute Ham 3 x 10-12 Lunges 3 x 10-12 Calf Raise 1 x 10-12 Core 200 reps Grip Cycle Neck 4 x 10
Inseason Post Season Testing
Raging Bulls test all but 40, Agility, ShuttleStarters test Ht., Wt., % Fat, Vertical, 225
Christmas Active RestResistance Training
3 x’s per week (Two Upper, One Lower)
ConditioningAerobic 20-30 mins100’sGassers
University of South Florida Strength & Conditioning
Basic Strength
Off-Season Preparation
Stretch Routine } Prior To Workout
Monday Squat 3 x 8-10 Leg Curls 3 x 8-10 Leg Ext. 3 x 8-10 Glute Ham or RDL 3 x 8-10 Calf Raise 3 x 8-10 Core 200 reps Grip Cycle Neck 4 x 10
Tuesday
Bench Press 5 x Cycle Db Incline 3 x 8-10 Military Press 3 x 8-10 Shoulder Complex 2 x 8-10 Tricep Pushdowns 3 x 8-10 St. Bar Curls 3 x 8-10 Core 200 reps Grip Cycle Neck 4 x 10
Thursday Leg Press 3 x 8-10 Front Squat 3 x 8-10 Single Leg Circuit 2 x 8-10 Glute Ham or RDL 3 x 8-10 Shrugs 2 x 8-10 Core 200 reps Grip Cycle Neck 4 x 10
Friday Incline 5 x Cycle Db Bench 3 x 8-10 Shoulder Complex 2 x 8-10 Dips 3 x 8-10 EZ Bar Curls 3 x 8-10 Core 200 reps Grip Cycle Neck 4 x 10