week of july 19-23rd lifting and conditioning

8/9/2019 Week of July 19-23rd Lifting and Conditioning

1/3

Power Training for Football

It doesn't matter how strong you are, if you can't transfer that strength into sport-specific movements, it's next to useless. And sport-specific movements happen veryquickly...

To be a powerful player you must possess the ability to contract strong muscles veryrapidly.

If two athletes meet head on at full force, it is the more powerful athlete that will prevailNOT necessarily the stronger of the two. So what's the next logical phase in strengthtraining for football?

Conversion to explosive power.

Bodybuilding and maximal strength training doesn't adapt the neuromuscular and centralnervous systems to rapidly recruit more fast twitch fibers.

Power training does.

As result you become faster and your body can apply more force in a shorter space oftime - a huge asset to your game!

Power training can be quite complex. There are several well-known methods suchplyometrics, isometric exercises and ballistics. What is key to all of them is the speed andquality of movement...

Effective power conditioning is relatively low in volume. This phase typically occurs whenskill and tactical training predominates so it's important to preserve energy. Just ahandful of highly specific drills that closely match the demands of the game are required.

Here's a brief synopsis of three types of power training...

PlyometricsAlso known as jump training, plyometric training uses light loads (usuallybodyweight) and very fast, explosive movements. At the crux of these exercises isa rapid movement from eccentric to concentric contraction. The shorter thattransition, the more powerful the result.

Caution needs to be exercised with plyometrics as its repetitive nature can lead tooveruse injuries. Football players may benefit from the fewer repetitions andheavier loads in isometric training (see below).

BallisticsBallistics also uses relatively light loads at high speeds but differs fromplyometrics. Force is applied through the full range of motion rather than for justa split second. A good example is throwing a medicine ball powerfully - force isapplied from the start to the end of the movement.

Isotonic Weight LiftingThis technique simply incorporates traditional strength training exercises used inother phases. The key difference is that lighter loads (50-80% 1RM) are lifted inquick, explosive bursts. Weight lifting movements like power cleans and jumpsquats are more appropriate than bench presses and leg presses for example. Ofcourse this assumes that you have been taught correct technique.

Hiram Football Lifting Week July 19-23


2/3

Monday Tuesday Thursday Friday

Warm-Up: Warm-Up: Warm-Up: Warm-Up:Jump Rope 5

Sets 30 Sec

Jump Rope 5 Sets 30

Sec Jump Rope 5 Sets 30 Sec

Jump Rope 5 Sets 30

Sec

Body Core Body Core Body Core Body Core

Physio ball leglifts 3x30 sec

Partner Leg Throws3x30

Butt Bumpers 3x35 Bicycle Abs 30 Sec x 3

Bicycle Abs 30Sec x 3

Lordsman 6x3025# PLATE CRUNCES(FT ON BENCH) 3x35

Crunches on the Physioball 30 sec x 3

Regular Situps3x30

Reverse Crunches onbench 3x30

25# PLATE Twists 3x35 Lordsman 4x30

Power Power Power Power

Deadlift 4x4Box Step Ups (eachleg) 3x4 Hang Snatch 4x4 Push Press 4x5

Hang Clean 4x4 ChestSumo Deadlift 4x4

Box Step Ups (each

leg) 3x4

Bench Press (warm up

8 reps)

65% - 6 Reps

70% - 6 Reps

Legs 75% - 6 Reps Legs Chest

Squat (warm up- 8 reps) 80% - 6 Reps Single Leg Squat 4x6 Incline Dbells 3x8

65% - 6 Reps Shoulders Standing Calf Raises 4x8Physio Ball DumbbellPress 3x8

70% - 6 Reps

Seated Alternate

Dumbell Press 3x8 Back Shoulders

75% - 6 RepsLateral Raises in front

3x8 Seated Rows 3x8Standing FrontShoulder Press 3x8

80% - 6 Reps Triceps Skill/Braun Pullups 3x10 Side Raises 3x8

Standing Calf

Raises 4x8

Lying Triceps

ExtensionSize Lat. Pulldowns in

front 3x8 Triceps

Back

(barbell or curl bar) 4

sets 8 reps Lower Back

Bench Dips

4x8w/weight

Lat Pulldowns

3x8

also add close right

after each set 4x8 Glute Ham Hypers 2x10 Wrist Forearm

Dumbbell Bent

Over Row 3x8 Wrist Forearm

Reverse Hyperextension

3x15

Barbell Wrist Curls

3x10

Biceps

Barbell Wrist Curls

3x10 Roman Chair 3x15 Neck

Countdowns

Start at 10 go 1 Neck Biceps

Partner Neck 1 set 12

reps each directions

Back Up 10-1 Partner Neck 1 set 12 3x21's


3/3

SQ: Sets Re

Dot Drill (w/8 yard Sprint Out on Last Rep) 3 1

Quickies Forward Only (w/8 yard Sprint Out on Last Rep) 2x/each 1

50 yard Sprint Cycle Sprint 10 yards & back; 20 second rest; immediately

ards

2 1

print 20 yards & back; repeat @ 30, 40 & 50

NT: Sets Re

Scissor Jumps 3 8

Skaters 3 8

Repeated Long Jumps 3 8

Tuesday and Friday

SA: Sets Re Sagittal Plane Cone Hops into 10 yard Sprint (4 hops) 3 1

Frontal Plane Cone Hops into 10 yard Sprint (4 hops) 3 1

week of july 19-23rd lifting and conditioning

Documents