Program design strategies for football athletic performance.

1. Program Design for Football-A Case Study- Chris Ruf Adam Davis Baylor Athletic Performance

2. Understanding Principles When designing an S&C program the following factors serve little importance: How many days a week you lift How many days a week you run The number of sets and reps you do The lifts you perform

3. Understanding Principles What is important then? Knowing what qualities need to be improved and finding the most efficient way to improve them (ironically, this is where the factors listed in the first slide come into play) In order to do this we need an accurate needs analysis for our sport After we know our needs, we must be able to structure the training with an understanding of how our methods train our needs

4. Needs Analysis We break down the physical needs of the game of football into the following categories: Speed Strength Mobility Movement Conditioning

5. Speed Primarily need starting and acceleration strength Rarely, if ever, reach top speed mechanics in football

6. Speed Training for speed Large focus on starts (from various positions) and acceleration In order to train for speed, you must be moving fast---full recovery is required To a certain point, improving strength will enhance starting ability Cannot train speed and conditioning at the same time

7. Strength Is a complimentary quality in football Maximal strength is never used on the field-not enough time for force production All weight room movements are slower than on field movements It does not matter how much you can bench, squat, or clean---it only matters how well you can display this strength on the field! Maximal strength often allows us to display greater forces in a short period of time (greater speed and power) Cannot come at the cost of flexibility or mobility

8. Strength How to improve strength Depends on the individual Beginners Rely almost entirely on primary lifts Use a moderate to high number of reps per set for a moderate number of sets Frequency of stimulation is higher (train harder a greater number of times during the week) Intermediate Start using a few more auxiliary exercises to fill in weak links in the kinetic chain Moderate number of reps for a moderate and sometimes high number of set Almost never go until failure on the “heavy” or “primary” exercises Advanced Use combination of primary lifts (and their variations) and auxiliary lifts specific to the individual Programming must be more individualized, but will typically use a low-moderate number of reps per set Must be more cognizant of stress imposed by training demands while understanding the effects of outside stressors Performing main exercises to failure is still rarely needed

9. Mobility Mobility needs Must be able to get into all necessary positions without any compensation patterns (i.e. must be capable of perfect technique in all movements) Must be capable of maintaining proper posture on all movement and exercise (without excessive effort to hold posture)

10. Mobility How to train mobility Demand perfect technique on everything! One Example: A perfect squat to depth will do more for mobility than most any stretching exercises can do Perform running and movement drills in a manner that enhances mobility (play with a good pad level) Use dynamic mobility drills in your warm up Use static stretching after training

11. Conditioning The most often misunderstood aspect of preparation A little science: 3 Energy systems: Short term (anaerobic-alactic): Fuels high intensity activities, but only lasts 5-7secs Intermediate (anaerobic-lactic): Fuels moderate to high intensity activities for a time period lasting up to 2 mins-results in the formation of lactic acid which can severely reduce performance Long term (aerobic): Fuels moderate to low intensity work and can last for long periods of time- Also fuels all recovery (regardless of the system that fuels performance)

12. Conditioning Metabolic demands of football Anaerobic-alactic (5-7s): High demands placed on this system, time constraints of this system match well with the length of the average play Aerobic system (long term): This system fuels all recovery, if it is well developed in the football player he will recover well between plays Anaerobic-lactic: In a well conditioned player, this energy system should not be used often at all This is a major component of training-ask questions afterward if you have them

13. Conditioning How to condition for football Anaerobic-alactic system will be trained via weight training and sprint work How do we effectively train the aerobic system while limiting the contribution of the lactic system (which will ultimately limit performance) Avoid lactic work-many stereotypical football conditioning drills train this system Most efficient way to train aerobic system is to monitor HR Early off season perform reps of low intensity tempo runs Late off season can use high intensity work (prowler, sled, hills, etc) but monitor HR & keep under anaerobic threshold

14. Movement Movement/agility needs in football To change direction & move efficiently, one must be able to absorb force and redirect it in a highly efficient manner Requires good technique and appropriate-sport specific- levels of strength The ability of the athlete to read and respond to the situation is a key component of movement

15. Movement How to improve movement skills Improve general strength and speed qualities Improve mechanics (perfect mechanics rarely used in competition, but enforcing them in training will reduce injury risk) Follow a progression: first teach them how to stop, from there teach them to stop and redirect with perfect mechanics at high speeds Keep volume relatively low and quality high (just like we do with speed work)

16. Putting it all together Now that we know the basic principles-we have to put it all together

17. Order of training Optimal order to train qualities Within a workout, the easiest way: fast to slow…big to small Therefore: Any/all speed work comes first, followed by agility (debatable), followed by jumping/power training, followed by primary strength exercises, followed by secondary strength exercises, followed by conditioning Of course you would not perform this all in one training session As always there are exceptions to this rule Ex. Using strength work to potentiate speed

18. Order of training Optimal order to train qualities Proper sequencing of training blocks can greatly enhance results What does this mean? Each training block should have a specific goal or emphasis If these goals are ordered correctly, they will compliment each other Example: Emphasis order: Work capacity-> strength-> speed =More effective Emphasis order: Strength-> work capacity-> speed =Less effective

19. Understanding & Managing Stressors The body reacts to all stress the same!!! General response (always the same) Specific response (depends on specific stressor) Accordingly we must understand: Physical stressors imposed by different training methodics Understanding of outside stress and its impact on training

20. Understanding & Managing Stressors Training and stress Highly stressful training events: Performing large lifts to failure Maximal performance events (p.r. in a race or lift for example) Novel training methods Excessive volumes/intensities Insufficient rest within and/or between sessions

21. Understanding & Managing Stressors The impacts of outside stress on training General stress response: activation of the Sympathetic branch of the nervous system When this happens: Sleep is inhibited both in volume and quality Food digestion is inhibited Energy stores are mobilized Body is continually breaking down with no chance to refuel Will see stagnation or decrease in BW

22. Understanding & Managing Stressors Bottom Line We need to find a way to get our athletes to understand the importance of recovery Understand the timing and effect of outside stressors (finals week for us) and accommodate as possible More freedom in training times, etc.

23. Thank You’s All of you who took their Saturday to attend our clinic Our staff for the work they put into the clinic Our sponsors for their support: Power Lift – Blair Prince Xtreme Formulations/BSL/Myonova – Dave Rosland Hammer Strength – Gus Rodrigues Power Systems – Jason Eason Ironmind

24. Questions? Chris Ruf 254-710-3395 chris_ruf@baylor.edu Adam Davis 254-710-3396 adam_davis@baylor.edu