Day #1

1. Day #1

2. Why Crossfit Football

3. 3 Categories: General, General Specific and Specific. • General means exercises that do not directly assist in developing sport skill; but rather, serve to develop general physical qualities such as general work capacity, muscle cross-section, increased bone density, connective tissue strength, flexibility/mobility, etc. • General exercises would include Olympic Weightlifting, power lifts, dumbbells, kettlebells, anything you can do with a barbell. This would include gymnastics, pull ups, ring dips, handstand push-ups. • General Specific means exercises which match the energy system demands (speed of muscle contraction, duration of effort, etc) of the sport skill and some or all of the active musculature yet do not directly match the physical demands and direction of the sport skill.

4. 3 Categories: General, General Specific and Specific. • General Specific exercises would include would include met cons where we are training the time domains and performing functional movements performed at high intensity. Pushing and pulling of weighted equipment that fit within the time domain of training, 4-10 seconds. Sprint work, over speed, resisted running, dot drills, speed ladders and all athletically based footwork. • Specific qualifies are those which exactly match the amplitude and direction of the sport skill and, correspondingly, develop the special work capacity and have a direct effect on the development of sport skill. • Specific exercises are ones that are specific to football. This includes 7 on 7, 1 on 1 drills, catching passes, running routes, pass pro drills, foot work drills, running ropes, line drills and anything that is directly related to specific training football. • CrossFit Football resides in the General and General Specific training for Football. But by utilizing general movements/skills and performing them in the General Specific time components we can create a new way to train for football, CrossFit Football.

5. How do we cycle the program? • Off-season • Strength/Speed phase • Strength/Speed/Metcon • Strength/Metcon • Pre-season • a. Strength • Season • Strength/Metcon

6. Forging Powerful Athletes: 9 Basic Movements • Squat • Front Squat • Overhead Squat • Bench Press • Press • Push Press • Push Jerk • Deadlift • Power Clean

7. Why these movements? • The Squat is the cornerstone of every football player’s power. Football is played using the legs. A player goes from a loaded position and explodes upon the snap of the ball. This loaded or coiled position requires the legs to be able to travel through ROM and explode on contact. Strength is the biggest ally of this process. A player can develop his legs, gain size, strength and explosion and violently generate force through training the Back Squat

8. Why these movements? • The Front Squat is the training exercise of the Clean. It teaches a player to squat with a vertical back. It promotes hip flexibility and the ability to support load in a frontal plane. It teaches explosion in that if the player cannot generate force through the hips he cannot complete the lift. Different than the Back Squat where a player can lean at the waist to incorporate more back and finish a lift, if a player leans in the front the front squat the weight will “dump”. This is an excellent lift and some consider it better than a Back Squat. Why is it not better? Because through the back squat, a player can handle more weight thus recruiting more muscle and training overall strength more efficiently.

9. Why these movements? • It has been said you can tell a lot about an athlete by how he Overhead Squats. This is a true statement. It is a marker for athleticism and flexibility. The ability to reach a squatted position with weight held overhead is not an easy task. The ability to activate a player’s shoulders to support the weight and the flexibility and strength to complete the lift are a show of strength and athletic nature. This could be considered the vertical jump of the various squats. The vertical jump has long been considered the mark of an athlete. The Overhead Squat would be the marker for lifts.

10. Why these movements? • Bench Press is considered a body builder move and not considered functional. Maybe due to legions of guys at Gold Gym doing bench press with chrome weights this move is not considered “functional” in the CrossFit community. However, while this thought might have merit, very few lifts are as functional in a sport as bench is to football. In a game where a player is required to use his hands to extend a defender or blocker the bench press is vital. This movement builds a large strong chest and excellent for shoulder stability if coached correctly. Much like the squat if not done properly it can be damaging. No other movement has as much function for day-to-day survival playing in the “trenches” than the bench press.

11. Why these movements? • The Press is taught for overall strength and the ability to support the shoulder through full range of motion. Start with the weight on a player’s frontal deltoids and drive with the shoulders pressing the weight to overhead. This demonstrates strength through a full range and creates powerful strong shoulders. It will work in conjunction with the bench press to increase overall size and strength.

12. Why these movements? • Push Press teaches an athlete to recruit power from their hips. Much like the Shoulder Press the athlete starts with the load on the frontal deltoid then explosively rebounds their hips through a full ROM and comes to extension overhead. This teaches proper hip function and athleticism. Proper hip function is the largest deciding factor when looking at those players that are successful on the field. In high school size is the largest deciding factor in who is successful but once the player reaches a professional level where age, size and strength are consistent, hip function and the ability to generate violent force through a full range of motion is the deciding factor in who makes it and who does not.

13. Why these movements? • Push Jerk is the second part of the Clean and Jerk movement. This movement teaches the player to activate his hips and drive through to full extension and re-bend to catch the weight in a squatted position. It teaches a player how to explode through his hips and generate power in a short time period. The movement is done quickly and violently and has correlation to a player exploding his hips upon contact to make a hit or make a tackle. Hip function is vital to a player’s ability to be successful on the field. A vertical jump also demonstrates an athlete’s ability to generate force in a vertical plane. A push jerk demands the same task from a player except with weight and a vertical movement by the shoulders.

14. Why these movements? • Deadlift is fundamental much like the back squat because it incorporates a total body movement. It recruits large muscles to pull big weights off from a “dead” position to a standing position. It teaches an athlete to start at the bottom of a movement and under load pull to full extension. This movement is as vital to the football as any movement.

15. Why these movements? • Power Clean – One of the fastest movements in sports, the Clean is used for explosion and violent movement. Much like the push jerk and the front squat it requires a player to generate force from his hips. A player starts with an active hip and he travels into triple extension generating force in a vertical plane. Much like the vertical jump and push jerk it forces the athlete to move dynamically. This vertical dynamic movement is vital to football success.

16. Biomechanics & Motor Learning

17. Introduction • WARNING: SAID Principle (Specific Adaptation to Imposed Demands) – Preparation for activities that are very dynamic & ballistic in nature with high amounts of Change of Direction (COD). • Applicable to any activity or sport which demands the variables that we develop (MOE Factor) • (3P’s) • Purposeful - What is the reason for the activity? • Practical - Can it be done? • Prudent - Is it developing the variable that it was intended to? • Persistent Pursuit of Perfection • Coaches ACCOUNTABILITY & RESPONSIBILITY: • Didn’t teach • Didn’t reinforce • Praxis – The human body’s ability to coordinate motor function for performing new skills, stimulus and/or tasks.

18. Biomechanics & Motor Learning • Praxis – The human body’s ability to coordinate motor function to address a problem(s). • Biomechanical Vocabulary (Basic Primal Movements) • Upper Body Push • Upper Body Pull • Lower Body X-Axis (Squat) • Lower Body Y-Axis (Lunge) • Lower Body Z-Axis (Step Up) • Combination: Chunking – Individual memory units string to create patterns. • Sequential • Parallel • Transmitter Systems (Force) do not act in isolation • Excitatory (Additive) • Inhibitory • Novel meta-modulatory effects • Motor Sequential Learning - Incremental acquisition of movements into well-executed behavior. • Motor Adaptation - Increasing capacity to compensate for environmental change.

19. MOE Factor (Margin of Error)Physiology of Developing AthletesCrossfit and Athletic Preparation “Bookend Benefits: 1st & Last” • Limiting Factors (Lf) • Replication of Speed – You’ve taught them to do it once, condition them to do it every time • Speed of Movement • Power • Strength • Greater Cross Sectional Area (CSA) – Greater # of myofibrils = a greater potential for cross bridging • Neural Recruitment • Rate Encoding • Number Encoding • Pattern Encoding • Fundamental Movement Patterns (Primals) • Joint Stability & Joint Mobility • Work Capacity & General Physical Preparedness – Increased tolerance for: • Higher Heart Rate (HR) • Higher Respiratory Rate (RR) • Higher acidic environment (LA) • Higher level of discomfort

20. Posture & SpeedProduce Force, Transmit Force & Reduce Force • Speed can be developed in the weight room • Structural Integration -vs- Functional Integration • Underlies all performance – Transmission of Force “Wet Noodle Model” • “Break at the Ankles” body positioning • Shoulder Girdle (ShG) • ShG Stability (Scapula) • Retracted • Depressed (Reverse Shrug) • ShG Mobility • Push musculature (Pecs, Delts & Triceps) • Pull musculature (Lats) • Arm Swing [Flexion & Extension from the shoulders] • Punch – Stride Frequency • Hammer – Stride Length • Pelvic Girdle (PlvG) • Maintained Neutral

21. Movements Practical(SAS & XLR8)Day 1

22. Dynamic Warm-Up #1 • Dead Bugs (Perpetual Motion Hamstring Stretch) • R Arm (:30) • Left Arm (:30) • Both Arms (:30) • Spiderman Complex • w/ Horizontal Rotation • w/ Vertical Rotation • to Hamstring Stretch • See-Saw Walk to Burpie • R to strict Burpie • L to strict Burpie • Acceleration Warm-Up • High Knees Fw & Bw • Butt Kicks Fw & Bw • High Knees R&L • Butt Kicks R&L

23. Straight Ahead Speed (SAS) & Acceleration (XLR8) • Straight Ahead Speed (SAS) & Acceleration Phase “Dive & Drive” • Wall Drill [linear piston action] • Resisted Skips • Resisted Runs • Push Up Position [Lead R&L] • Emphasize: 1) Posture 2) Powerful, Urgent & rhythmic 6-Steps (10yds) • Hanging Starts [Lead R&L] • Emphasize: 1) Posture 2) Powerful, Urgent & rhythmic 6-Steps (10yds) • Lunge Position Starts • Open (O) R&L • Cross Over (Xo) R&L • Forward (R&L) • Backwards O & Xo / R&L • 40yd Dash – Stances & Starts • Athletic Pos • Shotgun Lead R&L • Rolling Start R&L • Natural breaks at 10yds & 20yds

24. CFFB Back Squat

25. CFFB Athletes put the bar on their traps. Just below the neck. Putting the bar high increases the distance bar to hips.

26. This has several implications: • More torque on your lower back. • More upright position compared to low bar. • Easier to squat deep. • Hips & quads evenly emphasized. • Less maximal weight. (Lower Bar Back Squat) • Better transfer to Football. • Easier on your shoulders if you’re inflexible.

27. Set-up: Feet shoulder width apart toes slightly turned out (The Femur) Weight on heels Chest up Grip just outside shoulders. (on the line) Pelvis turned forward Elbows down or back Scapula Contracted Eyes forward Movement: Elbows down or back Drive butt back and pull the knees out Pull yourself down into bottom position Lumbar curve, chest up Weight in heels Range of motion, hip below knee Drive up through heels Lead with elbows and push the hips through Back Squat instruction and application

28. Holding Squats Static Squats pushing legs out Step Ups Sumo Squat Touch Down Sumo Walk Outs Bridges Spider-Mans Hop Ups / “Burpees” Box Squats 4 Position Squats Bottom Tabata Squats w/ ball pick up Wall Walk Corrective Exercises (Static & Active):

29. Learning the Deadlift

30. The Deadlift is the most basic of primal movements. The bar is pulled off the ground with the legs with straight arms until the knees, hips and shoulders are locked out.

31. Key Points: Stance: Feet slightly inside the shoulders; same starting position as the vertical jump. Grip: One thumb off of smooth section of the bar. Starting Position: Bar against the shins. Back Angle Starting Position: Back angle is found by positioning the bar under the scapula. The Pull: Pull starts from the heels: dragging the bar up the shins and pulling into the “pocket”.

32. The Movement Lumbar Extension: Maintain a flat back through out the pull. Neck is placed in normal anatomical position: this is accomplished by looking at the floor 3-4 feet in front you. Take a large breath and contract the mid-section and prepare to pull. Make an even pull: Towing a Car with a slack chain vs. taut chain.

33. Anatomical Differences The anatomy of the lifter will help determine the correct back angle in the starting position. Tall vs. Short Long Torso vs. Short Torso

34. Cool-down & Post WOD Stretching

35. Warm-up & Vertical Jump & Broad Jump

36. Dynamic Warm-Up&Movement Prep

37. Dynamic Warm-Up & Movement Prep • Purpose of: • Central Nervous System (CNS) arousal • Optimal mobility • Increase blood flow, circulation & cardiac output (Circulatory System) • Prime the Metabolic System • Increase core temperature • Teach basics • Reinforce prior lessons • Teach & coach additional movements, skill points & progressions • Corrective exercises • Develop camaraderie • WOD specific • Set the tone for the WOD (Psychology) • Decrease injury prevalence • Increase performance

38. Dynamic Warm-Up #2 • ITB Slow Twisting Kick Complex • Hands glued to the floor w/ a low kick • Low kick & Low reach • Butt drop & High kick • Inch Worms • Primal Warm-Up • Swimmer’s Squat • FwLunge w/ dLat Flx R&L • Carioca Lunge R&L • Cocky Walk Complex • Walk F2B / R&L • Skip F2B / R&L • Flips F2B / R&L

39. Bench Press

40. Anyone who says the bench press is not a functional movement has never been involved in a contact sport.

41. Key Points Position yourself on the bench so your hips and head are on the bench Grip: One thumb off of smooth section. Feet: Legs at 45 degrees; toes slightly in front of knees Walk shoulders down towards hips to create arch. Active shoulders.

42. Key Points (cont.) Breath is drawn in and held. Bar starts over the top of the chest. Bar is lowered and touches chest right below the nipple line. Bar is pushed in a straight line back into starting position. Maintain active shoulders through out movement. Drive from your legs, pushing back not up.

43. Day #2

44. Combine Drills: Change of Direction & Agility / Manual Resistances

45. PhysiologyofManual Resistance (MR)

46. Types of Muscular Contractions • Muscular contractions: • Concentric: M. Tension __________ Ext. Force • IsoMetric: M. Tension __________ Ext. Force • Eccentric: M. Tension __________ Ext. Force • Compensatory Action Reflexes • True Eccentric (AccNeg): M. Tension __________ Ext Force • Quasi-IsoMetric: M. Tension __________ Ext Force

47. Movements Practical(COD & Agility)Day 2

48. Change of Direction (COD) & Agility • Change of Direction (COD) • Athletic Position/ 2nd Lead [Linear] Open (O) & Cross Over (Xo) • [w/ Rotation: Fw & Bw] @O&Xo • Pro Short Shuttle [5-10-5] • Athletic Position / 2nd Lead Start @O&Xo • Hard Cuts [Steps @3/6/3] • Strong comparison to 40yd Dash times • 3-Cone Pro Agility L-Drill • 40yd Dash Start • Hard cuts for the 1st ½ • Speed Triangular cuts at the top of the fig. 8 • Pro Long Shuttle [5-10-15] • 40yd Dash start • Speed endurance

49. Dynamic Warm-Up #3 • Pillar Complex • Front & Wide IsoLat R&L • Lateral Cpt. Morgan R&L • Rear Alt IsoLat R&L • Jimmy Buffets R&L • Leg Cradle to TwLunge (Lag leg only) • Lateral Speed & Agility (LSA) Warm-Up • Low & Slow R&L • Quick R&L • Singles Open (O) R&L • Singles Cross Over (Xo) R&L

50. Power Clean