TED RATH Detroit Lions STRENGTH & CONDITIONING PROGRAM

TED RATHDetroit LionsSTRENGTH & CONDITIONING PROGRAM

THANK YOU ATTENDEES RON MCKEEFERY JIM KIELBASO & STAFF PRESENTERS SPONSERS

MISSION STATEMENT Mission # 1) Provide each player with the most effective, and time-efficient strength and conditioning program. Mission # 2) Demand great effort! Mission # 3) Help develop a Super Bowl Champion. There are a variety of offensive and defensive philosophies available for football coaches to choose from, depending on their coaching style and players’ abilities. The strength and conditioning profession is no different. We employ techniques and protocols to best prepare OUR players to succeed in the NFL.

THERE ARE A LOT OF MOVING PARTS! Training athletes is the simplest part of the job. Coaches Agents Front Office Other Staff Members Player Attendance and Pay Periods Home Equipment Deliveries Ticket Requests Charities & Events Family Friends Equipment Vendors Supplement Vendors ETC…..

JOB DESCRIPTION OLD JOB DESCRIPTION = WEIGHT COACH LIFT THINGS UP AND PUT THEM DOWN NEW JOB DESCRIPTION = EVERYTHING COACH DO YOU HAVE ANY MASSAGE or ART CONTACTS WILL YOU ORDER THIS PIECE OF EQUIPMENT FOR ME IS THERE A SUPPLEMENT THAT WILL GET ME JACKED IN A COUPLE OF WEEKS CAN YOU WRITE AN EXERCISE PROGRAM FOR MY GIRLFRIEND HEY MY SON / DAUGHTER RUNS TRACK……….CAN YOU GET HIM / HER FASTER HAVE YOU HEARD OF HBOT TREATMENT, CAN YOU WRITE UP A REPORT ON THE PROS AND CONS MY WIFE REALLY NEEDS A DIET PLAN THAT IS AROUND 2000 CALORIES AND HEAVY WITH PROTEIN, YOU’RE NOT BUSY ARE YOU. WOULD YOU MIND WRITING HER UP A PLAN FOR THE FIRST COUPLE OF WEEKS

THINGS TO CONSIDER Genetics Injury history Training history Years of service Overall health

LIMITATIONS & ADJUSTMENTS • INJURIES: • Football is a 100% injury sport • Life in the NFL = life with injuries • ADJUSTMENTS: • Many of our players have experienced multiple surgeries and have a multitude of physical limitations • We must be willing and able to accommodate for each player based on individual needs

TRAINING HISTORY • Each player comes from a unique training background • We have athletes who have played organized football for more than 20 years and some who have less than 1 year of experience (Kickalicious) • During that time they have been exposed to several training philosophies and programs • High School / College / Combine Training

GOALS OF THE PROGRAM The strength and conditioning program is directly responsible for developing the physical foundation of our football team. We will develop a stronger team while increasing durability and decreasing each player’s susceptibility to injury. We must develop a team that is built for the long haul. INREASED MUSCULAR SIZE (BIGGER) INCREASED MUSCULAR STRENGTH (STRONGER) INCREASED SPEED (FASTER) INCREASE SHORT DISTANCE SPEED AND CHANGE OF DIRECTION ABILITY (QUICKNESS) INCREASED FORCE PRODUCTION (EXPLOSIVENESS) MORE DURABLE (INJURY RESISTANCE) BUILD HEALTHY HABBITS (NUTRITION AND REST) GET INTO GREAT FOOTBALL SHAPE (SPECIFICITY OF TRAINING)

IMPORTANCE OF THE PROGRAM Qualities displayed by players who commit to physical preparation: HAVE A HIGHER TOLERANCE FOR DISCOMFORT AND PAIN EXPERIENCE FEWER INJURIES RETURN FROM INJURY FASTER HAVE MORE ENERGY HAVE BETTER EATING HABITS STAY AT OR NEAR THEIR PLAYING WEIGHT STUDY MORE PRACTICE HARDER ARE LESS SORE AFTER PRACTICE AND GAMES HAVE LONGER CAREERS WIN

HOW TO BE SUCCESFUL Players must display commitment to physical preparation. Each player is expected to do the following: SHOW UP EVERY DAY FOLLOW THE PROGRAM EXACTLY AS PRESCRIBED BY THE STRENGTH COACHES. WE WILL WORK AROUND ANY ISSUES GIVE THEIR BEST EFFORT EACH DAY INVEST IN THEIR TEAMMATES TRAINING – SPOTTING & ENCOURAGMENT HAVE THE RIGHT MINDSET THEY MUST GET HERE ---- WE MUST KEEP THEM HERE!

COMMITMENT TO WINNING IN THE OFF SEASON A commitment to winning demands that daily off-season activities are scheduled around the program. (Appearances, travel, golf, shopping, etc.) EXAMPLE OF A PLAYER’S DAILY OFF-SEASON SCHEDULE: WAKE UP WEIGH-IN BREAKFAST TREATMENT (PREHAB, REHAB) WARM UP (HOT TUB, LIGHT CARDIO, SMR, STRETCH) WORKOUT (LIFTING, RUNNING, CARDIO) POSITION WORK & CLASSROOM WITH COACHES ACTIVE RECOVERY WORK (MYOFASCIAL RELEASE, HOT / COLD CONTRAST, FLEXIBILITY TRAINING) TREATMENT ( REHAB) LUNCH REST

PROGRAM OUTLINE THE PROGRAM = Football Calendar (5 phases) + Physical Components (8 elements) • Our football calendar is divided into five phases over 12 months. The needs of a football player, with regard to physical preparation, change with each phase. • While each period is significant, certain periods are clearly more important than others. • During each phase we must appropriately address eight specific physical components. • 1) Nutrition • 2) Muscular Fitness • 3) Conditioning • 4) Football Conditioning • 5) Speed Development • 6) Skill Development • 7) Flexibility • 8) Rest / Recovery / Regeneration

FOOTBALL CALENDAR PHASE 1: LAST GAME OFF-SEASON CONDITIONING PROGRAM The season ends after the last game, and a new season begins with the start of the off-season conditioning program. Time between the end of one season and the beginning of a new season should be used to recover mentally and physically. Points of emphasis: SCHEDULE SURGERIES, FAMILY TIME, VACATIONS DO NOT GAIN ANY WEIGHT---NOT A POUND EXERCISE SHOULD BE RECREATIONAL AND FUN PARTICIPATE IN LOW INTENSITY / JOINT FRIENDLY ACTIVITY STRICTLY MONITOR EATING HABITS STRETCH DAILY WEIGH–IN WEEKLY PHYSICAL COMPONENTS: NUTRITION, FLEXIBILITY, REST / RECOVERY / REGENERATION

FOOTBALL CALENDAR PHASE 2: OFF-SEASON CONDITIONING PROGRAM OTA’s MINI-CAMP Players return to the facility. Organized and supervised lifting and running sessions begin. Team running and group lifting. Points of emphasis: • PLAYERS MUST COMMIT TO BEING HERE – CANNOT BE MANDATORY DUE TO COLLECTIVE BARAINING AGREEMENT • TRAINING INTENSITY AND VOLUME WILL ADJUST AS THE PROGRAM PROGRESSES AND OTA’s APPROACH • SCHEDULE TRAVEL TIME APPROPRIATELY (do not plan a two-week vacation in the middle of the program) • SUSTAIN CONSISTENT WORK HABITS FOR THE ENTIRE OFF-SEASON PROGRAM • (sporadic training = sub-maximal results) • GET IN OTA / MINI-CAMP SHAPE: MEET THE DEMANDS TO PREVENT EXCESSIVE SORENESS, AND SOFT-TISSUE INJURIES • DISCIPLINED EATING AND HYDRATION HABITS ARE KEY • WEIGH-IN WEEKLY PHYSICAL COMPONENTS: NUTRITION, MUSCULAR FITNESS, CONDITIONING, FLEXIBILITY

FOOTBALL CALENDAR PHASE 3: MINI-CAMP / OTA START OF TRAINING CAMP This critical period of the off-season program is used to develop maximum gains in strength and cardiovascular fitness. Points of emphasis: • IDENTIFY AREAS OF IMPROVEMENT AND ADDRESS THEM IMMEDIATELY • Feedback from head coach / coordinator / position coach is critical during this period, everyone on the same page. • GET AS STRONG AS POSSIBLE • GET IN GREAT RUNNING SHAPE • DO NOT WASTE A WORKOUT-----DO NOT MISS A WORKOUT • IDENTIFY / ASSIGN TRAINING CAMP REPORT WEIGHT AND IDEAL PLAYING WEIGHT • DISCIPLINED EATING AND HYDRATION HABITS • WEIGH-IN WEEKLY PHYSICAL COMPONENTS: NUTRITION, MUSCULAR FITNESS, CONDITIONING, FOOTBALL CONDITIONING, SPEED DEVELOPMENT, SKILL DEVELOPMENT, FLEXIBILITY

FOOTBALL CALENDAR PHASE 4: TRAINING CAMP FIRST REGULAR SEASON GAME The goal is to maintain the strength and cardiovascular fitness developed during the previous three phases. Practice and pre-season games refine football-specific conditioning. Points of emphasis: • LIFT 2 UPPER AND 1-2 LOWER BODY WORKOUTS PER WEEK • Combination of total body and split lifts • Volume will be reduced during this period, effort / intensity is expected to remain high • CONTINUE TO PERFORM CORE EXERCISES FOR BOTH UPPER AND LOWER BODY LIFTING • USE EFFORT AND INTENSITY DURING PRACTICE TO MAXIMIZE FOOTBALL CONDITIONING • DISCIPLINED EATING AND HYDRATION HABITS • WEIGH-IN DAILY BEFORE AND AFTER EVERY PRACTICE • APPROPRIATE REST AND RECOVERY STRATEGIES ARE CRITICAL PHYSICAL COMPONENTS: NUTRITION, MUSCULAR FITNESS, FOOTBALL CONDITIONING, FLEXIBILITY, REST / RECOVERY

FOOTBALL CALENDAR PHASE 5: REGULAR SEASON GAME 1 END OF THE SEASON The season is 22 weeks long not counting Playoffs. Peak performance is critical and the risk of injury is highest. We must be our strongest and do everything we can to maintain that strength. Points of emphasis: • LIFT 2 UPPER AND 1-2 LOWER BODY WEIGHT WORKOUTS PER WEEK • USE AS MUCH WEIGHT AS POSSIBLE TO MAINTAIN STRENGTH • ADAPT TO WORKOUT LIMITATIONS (i.e. soreness or injury). WE DO NOT SKIP WORKOUTS • WE WILL ADJUST THE WORKOUT (exercises, weight, frequency, duration, etc.) • USE EFFORT AND INTENSITY DURING PRACTICE TO MAINTAIN FOOTBALL CONDITIONING • DISCIPLINED EATING AND HYDRATION HABITS • WEIGH-IN WEEKLY (FRIDAY MORNINGS) • REGENERATION WORK MUST BE PERFORMED PROPERLY AND CONSISTENTLY • Massage, Trigger Point Therapy, Hot / Cold Contrast, ART, HBOT, etc. PHYSICAL COMPONENTS: NUTRITION, MUSCULAR FITNESS, FOOTBALL CONDITIONING, FLEXIBILITY, REST / RECOVERY

PHYSICAL COMPONENTS OF THE STRENGTH AND CONDITIONING PROGRAM There are eight components of strength and conditioning. Each discipline is critical to the physical development of a professional football player. The success of our program is dependent upon implementing each at the proper time, with the proper emphasis and intensity. 1. NUTRITION 2. MUSCULAR FITNESS 3. CONDITIONING 4. FOOTBALL CONDITIONING 5. SPEED DEVELOPMENT 6. SKILL DEVELOPMENT 7. FLEXIBILITY 8. REST / RECOVERY

NUTRITION We provide ongoing education to our players about the importance of developing disciplined eating, hydration, and supplementation habits. The food we offer at the facility, on the airplane, and at the hotel is an integral part of how we prepare. Successful athletic performance is dependent upon many refined skills, abilities and talents. None are possible without proper fuel on a consistent basis. Benefits of a proper nutrition plan are many: MORE ENERGY IMPROVED IMMUNE AND DIGESTIVE HEALTH FASTER AND MORE COMPLETE RECOVERY IMPROVED BODY COMPOSITION WEIGHT MANAGEMENT INCREASED STRENGTH BETTER ENDURANCE IMPROVED FOCUS .

BASICS OF NUTRITION Eat breakfast every day Eat at least three meals a day Never skip meals Eat a nutritious snack between meals Eat from all of the food groups Limit / avoid fast food, fried food, processed foods Eat 5 pieces of fruit per day Eat 3 servings of vegetables per day Drink half of your bodyweight in ounces of water every day Avoid or limit your consumption of alcohol (1-2 drinks/day) NOT ALL PROTEINS AND CARBOHYDRATES ARE EQUAL. HIGH QUALITY PROTEINS AND CARBOHYDRATES WILL GIVE YOU A MORE CONSTANT SUPPLY OF ENERGY UNTIL YOUR NEXT MEAL.

Determining Daily Energy Needs • 1. Gender FactorDaily Rate Activity Level Total Caloric Need 1.0 for males x ______ lbs. x 24 hours x .64 = low _________ KCAL .9 for females .68 = moderate .73 = high • 2. How many grams of Carbohydrates? _______KCAL per day x 0.6 = _______CHO KCAL / 4 = ___________CHO grams • 3. How many grams of Protein? BUILDING MUSCLE _______KCAL per day X .16 =______Protein KCAL / 4 =______grams of Protein MAINTAIN MASS _______KCAL per day X .12 =______Protein KCAL / 4 =______grams of Protein • 4. How many grams of Fat? ________KCAL per day X .25 KCAL = _______Fat KCAL / 9 = ________grams of Fat

MUSCULAR FITNESS DEFINED Why do we strength train? To enhance physical abilities and prevent injuries. All muscles are used to protect the body (shock absorbers) and play the game (motor). Every major muscle group must be developed to its fullest potential if physical development and injury prevention are our goal. The energy demands used to compete and succeed in football are specific and different than any other sport. The strength program for a football player must be intense, brief, and generate maximum muscular gains. Our program is designed to develop functional football strength, muscular endurance, and power in the safest manner possible. We recognize these variables: • STRENGTH - The ability of a muscle or group of muscles to produce force in order to overcome resistance. Strength is a precursor to power. • POWER – Amount of work performed per unit of time. Applying strength in the shortest amount of time possible. • MUSCULAR ENDURANCE – Ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time. We recognize that genetic potential will ultimately determine the rate and extent to which an athlete will develop. Our exercise prescription will impact how each athlete responds to the training stimulus.

MUSCULAR FITNESS GENETIC POTENTIAL The ability to generate strength gains and add lean body weight (muscle) is ultimately determined by an athlete’s genetic predisposition. These traits are a major variable in determining how big, strong, and explosive an athlete can get. Through proper training and recovery practices an athlete can achieve their physiological potential. Physical traits that determine muscular potential: BODY TYPE (Mesomorph, Endomorph, Ectomorph) MUSCLE BELLY LENGTH LEVER LENGTH INSERTION POINTS NEUROLOGICAL EFFICIENCY HORMONE LEVELS

MUSCULAR FITNESS EXERCISES There are structural differences, advantages, and disadvantages to the various types of equipment. Through experience and scientific research we’ve learned that various pieces of equipment can be effective. The key to maximum gains isn’t the equipment—it’s how it’s used. Barbells, dumbbells, kettlebells, machines, resistance bands, sand bags, manual resistance and med balls work. That’s why we incorporate each type of resistance into our program. If it safely provides resistance, we can use it to improve. • Ground-Based • Dead Lift, High Pull, Power Clean, Front Squat, Back Squat, Vertimax, Box Jumps, Push Press, Jammer • Multi-Joint • Leg Press, Bench, Incline, Military, Pull Down, Pull Up, Row, High Row • Isolation • Leg Ext. / Curl, Lateral Raise, Pec / Shoulder Fly, Neck, Abdominal, Low Back, Rotator Cuff

MUSCULAR FITNESS • Olympic Lift Progression: • The ultimate goal = A TECHNICALLY PROFICIENT POWER CLEAN • Deadlift – the foundation of the movement • Power Shrug from Hang Position • Clean Pull from Hang Position • Hang Clean • Power Shrug from Ground • Clean Pull from Ground • POWER CLEAN • IF THE ATHLETE CANNOT DEMONSTRATE CORRECT TECHNIQUE, DO NOT MOVE ON TO THE NEXT PHASE

MUSCULAR FITNESS STRENGTH Strength is the ability of the muscles to generate or exert force in order to overcome a specific resistance. Force is any influence that causes an object with mass to move or accelerate. The more strength an athlete has, the more force he is capable of generating. Functional football strength is more important than weightlifting strength. It makes little difference how much weight we lift in the weight room if we can’t transfer that strength on the field. Rep Range for Strength 8-10 reps • Intensity • Progressive Overload = More weight (intensity) and/or more reps (volume) • Rest • 90 -120 seconds between sets for multiple set routines • Limited – no longer than 1 minute for single sets (Metabolic Conditioning)

MUSCULAR FITNESS POWER Muscular power is determined by how long it takes for strength to be converted into speed. An athlete’s ability to convert strength to speed, in the shortest amount of time, is what makes him powerful. Strength training increases the ability to apply force. Power training increases the rate of force. Rep Range for Power 3-6 reps Variables to power: • Explosive Movements • Ground-based, football skills are initiated by applying force with the feet against the ground • Dead Lift, High Pull, Power Clean, Push Press, Jammer • Plyometrics • Stretch reflex - a muscle that is stretched before it contracts will produce a faster and more powerful movement • Box Jumps, Split Squat Jumps, Med Ball Movements • Vertimax Training • Vertical Jumps, Speed Jumps, Leg Drives, Agility Drills

MUSCULAR FITNESS ENDURANCE Muscular endurance is the ability to exert a force repeatedly over an extended period of time. In football, increased muscular strength and power are only effective when combined with elevated muscular endurance. The more time a muscle is exposed to a resistance, the greater the muscular endurance. Rep Range for Endurance 12-15 reps • Any less than 12, endurance is compromised. Any more than 15, strength is compromised

CONDITIONING Football conditioning requires developing aerobic and anaerobic energy systems. Ultimately, the anaerobic system is the primary supplier of energy. Interval training and proper diet improve the muscle’s ability to produce, utilize, and store more ATP and glycogen. For this reason, the majority of our off-season conditioning is anaerobic-based and interval in nature. Phases of conditioning: • PHASE 1: Low intensity aerobic conditioning, 20-45 min. 2-3 per week • PHASE 2: Aerobic conditioning, moderate intensity, 30-60 min. 2-4 per week Intervals, mid-distance anaerobic 200’s, 180’s, 160’s, 100’s, ½ gassers, count downs. 2 per week • PHASE 3: Aerobic conditioning, high intensity, 30-60 min. 2-4 per week Intervals, short-distance anaerobic 60’s, 40’s, 20’s, Shuttles, up-backs. 2 per week • PHASE 4: Training Camp and preseason games • PHASE 5: Practice and games

NON-LINEAR PERIODIZATION • 3 main stages • Stage 1: POWER (3-6 reps) • Stage 2: STRENGTH (8-10 reps) • Stage 3: LOCAL MUSCULAR ENDURANCE (12-15 reps) • A microcycle can be as short as 1 week • Each stage will be stressed differently according to the specific time of the football calendar • Training Frequency • OFF-SEASON • 4 – day split routines • 2 Upper & 2 Lower body training days • IN-SEASON • 1 Total Body - Monday • 1 Upper - Wednesday • 1 Lower - Thursday • 3 – total lifts with optional “GUN SHOW” on Friday

OFF-SEASON • WEEKS 1-2 –PHASE I • MONDAY, TUESDAY, THURSDAY, FRIDAY • WEDNESDAY = REST / REGENERATION DAY • FOCUS = RE-ESTABLISH STRENGTH LEVELS AND BEGIN POWER WORK • WEEKS 3-5 – PHASE II • MONDAY, TUESDAY, WEDNESDAY, THURSDAY • FRIDAY = REST / REGENERATION DAY • COACHES ARE ALLOWED TO WORK WITH PLAYERS ON FIELD • MAXIMUM OF 90 MINUTES ON FIELD WORK INCLUDING CONDITIONING • FOCUS= CONTINUE TO BUILD STRENGTH / POWER. INTRODUCE MUSCULAR ENDURANCE AS ON FIELD WORK INCREASES WITH COACHES. • WEEKS 6-9 – PHASE III • WEEKLY SCHEDULE VARIES DUE TO CHARITY EVENTS AND OTA SCHEDULE • ORGANIZED TEAM ACTIVITIES – MAXIMUM OF 10 • ONE MINI-CAMP • FOCUS= BE PHYSICALLY PREPARED FOR THE DEMANDS OF PRACTICE AND MINI-CAMP. STILL ATTEMPTING TO MAKE GAINS IN STRENGTH AND POWER.

EXAMPLE MICROCYCLEOFF-SEASON • WEEK 3 • MONDAY : Upper Body S • TUESDAY: Lower Body P • WEDNESDAY: Upper Body ME • THURSDAY: Lower Body ME • WEEKS 1-2 • MONDAY : Upper Body S • TUESDAY: Lower Body S • THURSDAY: Upper Body P • FRIDAY: Lower Body P

EXAMPLE MICROCYCLEOFF-SEASON • WEEK 5 • MONDAY : Upper Body S • TUESDAY: Lower Body P • WEDNESDAY: Upper Body ME • THURSDAY: Lower Body ME • WEEK 4 • MONDAY : Upper Body P • TUESDAY: Lower Body P • WEDNESDAY: Upper Body S • THURSDAY: Lower Body S

NON-LINEAR PERIODIZATION • OVERALL PLAN MUST BE IN PLACE (MACRO-CYCLE) • What is your focus? • Strength, Power, or Muscular Endurance • With football, each stage is important. Power and strength hold a slight edge over muscular endurance in order of importance. • We will stress Strength and Power more often than Muscular Endurance • Muscular Endurance still must be address • Circuit training is a great option and allows the players to move through workouts with minimal rest and time efficiency • Also places less load and demand on the athlete’s joints (Active Rest)

FLEXIBLE NON-LINEAR PERIODIZATION • Training and exercise protocols are based on each athlete’s level of preparedness • This training method can be extremely beneficial during the season when overreaching is a concern • Evaluation of preparedness must be followed consistently and logically. • EXAMPLE OF EVALUATION • Vertical Jump Test • Med Ball Toss Test • Ratings Test – Simple questions answered based on a scoring system • Sleep / Recovery Software (i.e. Restwise, etc.) • When using a flexible non-linear plan you must complete a macro-cycle within a specific time period. The order in which each workout is performed can be altered. This gives the athlete and coach freedom and should allow for more detailed work at the correct time. • For example: In a one month long macro-cycle the athlete must perform a total of 6 Power workouts, 6 Strength workouts, and 4 workouts that stress Muscular Endurance • The day on which each workout is performed is based on the athlete’s preparedness and recovery.

FOOTBALL CONDITIONING Specificity of conditioning is a term used to describe specific physical adaptations that take place from engaging in an exercise or activity. Football conditioning is very specific. The only way to fully develop it is to actually practice it--in as near game like conditions as possible--and play in the games. The off-season conditioning program is designed to get our players in shape to allow them to go to training camp and condition specifically for football. Our 9-week off-season program includes: Aerobic Conditioning Interval Running Drills and COD Skilled Pattern Running Mini-Camps OTA’s

SPEED DEVELOPMENT Speed kills is a phrase that is often associated with the sport of football. For us, a more appropriate phrase is “football speed kills.” Too much emphasis is placed upon running in a straight line (40-yard dash). Some athletes run fast in a straight line, but do not possess the ability to quickly change direction. Our goal is to develop the specific speed and quickness required for each player to succeed at his position--“football speed.” We condition to sustain that speed and quickness throughout an entire game and season. Variables to speed development: Get in great shape Strengthen the muscles used to run (hips, glutes, groin, hamstrings, quads, calves) Maximize flexibility Eliminate excess body fat Refine running techniques (rotary forces, vertical displacement, posting) Practice running fast

SKILL DEVELOPMENT The execution of any skill requires a sophisticated series of signals sent from the brain to the muscles. Muscle fibers must be activated in the proper sequence to perform a skill with proficiency. An increase in proficiency will occur when that specific skill, or parts of that skill, is practiced. More refined skills are harder and take longer to develop--without consistent practice they are rapidly lost. Skills are often confused with abilities. Abilities are physical qualities used to perform the skill, i.e.: speed, power, strength. Skills are the actual movements. Throwing, catching, kicking, and punting a football; -- blocking, tackling, pass protecting and rushing the passer are all specific skills. Variables to skill development: • There are three types of skill transfer • Positive • Neutral • Negative • Adding resistance to a skill makes it a new skill • Add enough resistance to a skill and it becomes exercise • Football skills must be practiced as close to game like situations as possible if positive skill transfer is the goal.

FLEXIBILITY Stretching is a low-intensity exercise used to increase flexibility. We stretch to increase joint mobility and muscular elasticity. Stretching is not a warm-up. An exercise is considered a warm-up if core body temperature is increased by two degrees—typically indicated by breaking a visible sweat. Variables to flexibility: • Activity Progression • Warm up, stretch, active warm up, perform, cool down, stretch • Basics • Stretch all major muscle groups • Hold each static stretch for at least 10 seconds • Do not bounce • Stretch every day • Implications • Increased speed, quickness, COD • Injury prevention • Enhanced recovery • Types of Stretching • Static, PNF, AIS, etc….

REST Exercise does metabolic damage to the body. The key to a high level of fitness is the proper amount of quality exercise and adequate rest. During the resting phase, the body is actually becoming stronger through the process of adaptation. The body responds to physical stress by repairing and re-growing new tissue that is stronger than it was prior to exercise. As the intensity and duration of the exercise increases, so too does the damage--with that must come increased periods of rest. Standard rest times: Rest between lifting exercises (Average = 1 – 3 minutes) Rest between training of a specific muscle group (48 – 72 hours) Rest between intervals (2 - 3 times the running time) Rest between interval runs (48 – 72 hours) Rest between aerobic conditioning (24 – 48 hours) Rest while sleeping (7-9 hours EVERYnight)

REGENERATION Perhaps the most under-utilized aspect of training Self-Myofascial Release techniques have evolved greatly within recent years. There are a lot of tools available Trigger Point Therapy, Foam Rolling, Massage, ART, Compression Sleeves, Hot / Cold Contrast, Palm Cooling, Cold Plunge, etc…. Each tool has a place, if an athlete is diligent the results will be maximized If an athlete is sporadic, the results will not be maximized

EVALUATION BODY COMPOSITION • Weekly evaluation of body composition (InBody & Bod Pod) • Helps track player progress as well as diagnose deficiencies and imbalances • Helps to track player hydration • Monitor excessive weight loss or gain CONDITIONING TEST • 300 yard shuttle • Upon reporting for training camp • Allows the staff to evaluate player fitness and designate PUP players • The “eyeball test” – Are the players physically capable of practicing at a high level? • Player safety – June 13th – July 25th IS A LIFETIME • Can the player safely participate in training camp?

CONDITIONING TEST300 YD SHUTTLE 2 SETS OF 6 REPS – 25 TO GL (3 MIN REST) INDOOR FIELD STRETCH & WARM UP (REST 3 MIN) BEGIN GROUP 1: WR, RB (55 / 57) GROUP 2: DB (55 /57) GROUP 3: TE, FB, LB (60 / 62) GROUP 4: QB, K, P, LS (60 / 62) GROUP 5: OL (65 / 67) GROUP 6: DL (DE 60 /62) (DT 65 / 67)

PUTTING IT ALL TOGETHER The Head Coach’s support of the weight room is critical to the success of the program Assistant coaches are also encouraged to be in the room as much as possible Player evaluations will be provided at the midway point and end of the off-season program Specific information regarding a player and his progress is always available Communication about a player’s needs is critical! Ongoing assessments re: conditioning, strength, movement, flexibility, weight, etc.

NECK TRAINING • Each player is expected to follow strict protocol and train their neck & head region • Prioritize neck training and the players will follow

THANK YOU TED RATH TED.RATH@LIONS.NFL.NET

TED RATH Detroit Lions STRENGTH & CONDITIONING PROGRAM