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Year Long Football Macrocycle

Year Long Football Macrocycle. Ron McKeefery, CSCS, SCCC Head Strength & Conditioning Coach University of South Florida. Philosophy. OVERLOAD PROGRESSION BALANCED DEVELOPMENT PERFECT TECHNIQUE REVERSIBILITY SPECIFICITY SUPERVISION PERIODIZATION EVALUATION VARIETY. Workout. Stretch

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Year Long Football Macrocycle

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  1. Year Long Football Macrocycle Ron McKeefery, CSCS, SCCC Head Strength & Conditioning Coach University of South Florida

  2. Philosophy OVERLOAD PROGRESSION BALANCED DEVELOPMENT PERFECT TECHNIQUE REVERSIBILITY SPECIFICITY SUPERVISION PERIODIZATION EVALUATION VARIETY

  3. Workout Stretch Warm-Up Groups Resistance Training Core Grip Neck

  4. Stretch • Static • Definitive start time. • Increase core temperature • Specific Warm-Up • Upper Body • Lower Body

  5. Warm-Up • Dynamic • Drills • Speed Ladder • Line Drills • Machine Gun • Rope Hurdle • Mini Hurdles • Dot Drill

  6. BALANCED DEVELOPMENT 1. NECK 3. MID-SECTION A. Flexors (moving forward) A. Abdominals B. Extensors (moving backward) B. Lower Back C. 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

  7. Resistance Training Linear Periodization Phases to Peak Non Linear Periodization Stay one phase Repetition Range Reach overload within a certain range

  8. Linear Periodization Testing Lifts & Explosive Bench Squat Power Clean Snatch Push Jerk Hypertrophy (50-65%) 10-15 Reps Strength (65-80%) 6-9 Reps Power (80-95%) 3-5 Reps Peak (95-105%) 1-3 Reps

  9. Non Linear Periodization Multiple joint movements Dictated by goals of program Size – Hypertrophy Increased Strength – Strength Explosive Power – Power/Peak Adjust one rep max as progress Examples Incline Decline Leg Press

  10. Repetition Range Isolated Movements Time under tension principles Minimum and maximum number of reps are determined to figure intensity. Overload always goal. Ex. 8-10 reps

  11. Core Development • 200 Reps • Variety • Rectus Abdominis • Transverse • Oblique • Erector Spinae

  12. WINTER

  13. Winter Resistance Training 4 times per week 2 Upper Body Workouts 2 Lower Body Workouts 8 Lifting groups starting on the half hour. Groups no larger than 16 Broken down into groups of 4

  14. Winter Morning Agilities 10 total 6:00 a.m. sessions First 6 are done twice per week Monday and Thursday. Last 4 are done once per week on Monday’s. 7 Stations 4 minutes per station Bags Star Drill 4 Cone 5-10-5 Wave Weave Jump Rope

  15. 4 CORNER STATION BAG DRILLS STATION Lane/Larimore Kravitz/Ochs Smith/Hobbie Bull Agility Franks/Burnham 5-10-5 WAVE DRILL STATION Dawsey/Hearn STAR REACTION STATION Frey/Anderson JUMP ROPE STATION Rachel

  16. Winter Anaerobic/Speed Development Schedule Weeks 1-3 once per week on Tuesday’s Weeks 4-8 twice per week on Tuesday’s and Thursdays Speed Development is conducted before Thursday workout

  17. Winter Anaerobic/Speed Development Drills 30x40 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)

  18. Winter Power Position Workouts Wednesday’s 4:00 p.m. Position Specific Drills Offensive/Defensive Line. Drills upper body explosion, lower body flexibility Competition Offense vs. Defense

  19. Winter Winter Competition Team divided into three teams Points given for Lifter of the Week, Hon. Mention, Breaking Team Record, Reaching Goals, etc. Points are taken away for misses, tardiness, bad workouts, etc Competitions each week to create intensity.

  20. Winter Testing Height, Weight, Body Fat Bench Press Squat Power Clean 225 Rep Test Vertical 40 yd Dash Pro Agility

  21. SPRING BALL

  22. Spring Ball Resistance Training Schedule 3 times per week Mon, Tues, and Friday 2 Upper Body, 1 Lower Body Same lifting groups except 2:30 due to meetings. Decrease volume same intensity Conditioning Practice

  23. MAY

  24. May Active Rest Resistance Training Schedule 4 times per week Mon, Tues, Thursday, Friday 2 Upper Body, 2 Lower Body USF Weight Room open those in town Conditioning Schedule 3 times per week Aerobic, Anaerobic, and Agility

  25. SUMMER

  26. Summer Resistance Training Schedule 4 times per week Mon, Tues, Thursday, Friday 2 Upper Body Mon/Thurs 2 Lower Body Tues/Fri High Volume and Intensity 4 Lifting Groups broken down into groups of four. Add a fifth group for incoming freshman.

  27. Summer Conditioning Schedule 4 times per week Mon, Tues, Thursday, Friday Monday – Lateral Speed and Agility Tuesday – Anaerobic Conditioning Thursday – Position Specific Friday – Anaerobic Conditioning

  28. Summer Conditioning Lateral Speed and Agility Drills 3,4,5 Cone Drills 3 Cone Wheel Drill 5-10-5 Wave Drill Short Shuttle

  29. Summer Conditioning Anaerobic Conditioning Drills 300’s (55,53,51) 300 yd shuttle 200’s (45,43,41) 100’s (18,16,14) Sprint Ladder Gauntlet 60’s 40’s

  30. Summer Conditioning Position Specific Drills 4 Stations General Athleticism Pattern Running 3 x 10 patterns (2 minutes progressing to 1:15 seconds.

  31. Summer Testing 300 yd shuttle Height, Weight, Body Fat, Vertical, Bench, 225, Power Clean Don’t test squat, 40, agility – Risk of injury

  32. TRAINING CAMP

  33. Training Camp Resistance Training 5 workouts per group; Team workouts by Offense and Defense. Workouts follow morning practice Upper body workout Conditioning Gassers, Half Gassers, Crossfields County Fair

  34. INSEASON

  35. Inseason Resistance Training Power Positions 3x’s per week Mon/Wed/ Thurs Skill 2x’s per week Mon/Wed Raging Bulls – 4x’s per week Mon/Tues/Thurs/Fri Conditioning Crossfields

  36. Inseason Post Season Testing Raging Bulls test all but 40, Agility, Shuttle Starters test Ht., Wt., % Fat, Vertical, 225

  37. CHRISTMAS

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