Ruf -Organizing Yearly plan

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Ruf -Organizing Yearly plan

  1. 1. Organizing The YearlyTraining Plan<br />Chris Ruf<br />Director of Athletic Performance - Football<br />
  2. 2. Organizing the Yearly Plan1. Why?2. How?<br />
  3. 3. Annual Planning: Why?<br />Think of it as the installation plan for your Off-Season Training<br />O/D schemes installed in a sequence<br />Training should build upon prior foundation<br />Should have logical sequence<br />Can aid in technical & physical progression<br />Able to plan for key times of the year<br />
  4. 4. Annual Planning: Why?<br />2 Ends of the planning spectrum<br />1. 4 year detailed plan for your high school athlete<br />Not realistic unless we can control most of the variables<br />If we do this – needs to be pretty general<br />2. Flying by the seat of your pants on a daily basis<br />Haphazard, eliminates the ability to maximize long term progress<br />Solution for most lies somewhere in between<br />
  5. 5. Annual Planning: Why?<br />Off-season program is like a trip<br />We know where we’re starting from<br />We know where we need to go<br />Our Annual Plan outlines the path(s) to get to our destination<br />
  6. 6. Annual Planning: Why?<br />Must be willing to be flexible<br />Athletes will progress when their bodies are ready, not always when we think they are<br />Sometimes we need to take a detour<br />
  7. 7. Annual Planning: How?<br />“The Coach’s Strength Training Playbook” by Joe Kenn<br />Good resource for overall program design<br />Has a step-by-step outline for <br /> creating an annual plan<br />
  8. 8. Annual Planning: How?<br />1. Design an excel template<br />2. Chart out your weeks 1-52<br />Training year will start after the previous year’s last competition<br />3. Enter in your competitions and any “uncontrollable factors”<br />
  9. 9. Annual Planning: How?<br />4. Divide your year into 5 main blocks<br />Post-Season<br />Winter Program<br />Spring Ball<br />Summer Conditioning<br />In-Season<br />
  10. 10. Annual Planning: How?<br />5. Within the following blocks, create more specific training phases<br />Winter Program<br />Strength<br />Power/Speed<br />Spring Ball<br />Maintenance<br />Summer Program<br />Speed<br />Conditioning<br />In-Season<br />Training Camp<br />Regular Season<br />Playoffs<br />
  11. 11. Annual Planning: How?<br />6. Develop a running plan for each block<br />7. Develop a lifting plan for each block<br />Don’t have to be specific at this point<br />Set a focus for lifting/running during each block<br />Have a general guideline for intensity and volume to develop the desired qualities<br />
  12. 12. Annual Planning: How?<br />
  13. 13. Post-Season<br />Have been playing football for 4-5 months straight<br />Strength is likely lower<br />Injury Concerns/Imbalances<br />1-2 weeks of active rest<br />2-3 weeks of lower intensity training<br />Get in shape to train<br />
  14. 14. Post-Season<br />Lift 2-3x per week (total body)<br />Use primarily controlled single limb movements<br />Higher volume<br />2-4 sets of 8-20 reps<br />Eccentric emphasis<br />Restores tissue quality<br />Supersets/circuits<br />
  15. 15. Post-Season<br />Little to no high intensity running<br />Primarily tempo running or circuits aimed at improving aerobic qualities<br />
  16. 16. Winter Program – 1st Block<br />1st Block (4-6 Weeks)<br />Primary Goals<br />Build strength<br />Aerobic development<br />Not Long-Slow Distance Running<br />Secondary Goals<br />Power/Speed Development<br />
  17. 17. Winter Program – 1st Block<br />Lift 3-4x per week<br />Olympic or explosive movements trained for 3-4 sets of 2-5 reps @ 60-75% (Pick 1 per day)<br />Our Choices: Clean variations, Power Jerk, DE Squat & Bench w/accommodating resistance, various jumps or throws<br />Core strength lifts trained for 3-8 sets of 3-8 reps @ 70-85% (Pick 1 per day)<br />Our Choices: Squat & Bench and their variations<br />Accessory movements trained for 3-6 sets of 6-12 reps<br />Our Choices: Various pulls, posterior chain movements, single leg movements, various single joint movements<br />
  18. 18. Winter Program – 1st Block<br />Run 2-3x per week<br />Acceleration work<br />Various start positions<br />Generally up to 20-30 yards depending on skill and position<br />Build up to approx. 100-200 yards of total volume per day<br />Agility work<br />Programmed<br />Technique and deceleration work<br />
  19. 19. Winter Program – 2nd Block<br />2nd Block (4-6 Weeks)<br />Primary Goals<br />Speed Development<br />Power Development<br />Secondary Goals<br />Strength Development<br />Alactic Capacity<br />
  20. 20. Winter Program – 2nd Block<br />Lift 3-4x per week<br />Olympic or explosive movements trained for 4-8 sets of 2-4 reps @ 65-80% (Pick 1 per day)<br />Core strength lifts trained for 3-6 sets of 2-6 reps @ 70-85% (Pick 1 per day)<br />Accessory movements trained for 3-6 sets of 6-12 reps<br />
  21. 21. Winter Program – 2nd Block<br />Run 2-3x per week<br />Acceleration and Max Speed Work<br />Generally up to 40-60 yards depending on skill and position<br />Build up to approx. 100-200 yards of total volume per day<br />Agility work<br />Programmed and reactive<br />Transition to drills that are more technically demanding<br />Some skill work introduced<br />Position Drills<br />7 on 7<br />
  22. 22. Spring Ball<br />3-4 Weeks<br />Primary Goals<br />Football Skill Development<br />Technical and Tactical<br />Secondary Goals<br />Strength and Power maintenance<br />In some cases we can develop these qualities during spring ball<br />
  23. 23. Spring Ball<br />Lift 2-3x per week<br />Olympic or explosive movements trained for 3-4 sets of 2-3 reps @ 60-70% (Pick 1 per day)<br />Core strength lifts trained for 3-5 sets of 2-5 reps @ 65-80% (Pick 1 per day)<br />Accessory movements trained for 2-4 sets of 6-10 reps<br />
  24. 24. Summer Conditioning – 1st Block<br />1st Block (3-4 Weeks)<br />Primary Goals<br />Speed/Agility Development<br />Metabolic Training<br />Early emphasis on glycolytic training – Shift to alactic capacity/sport specific training<br />Secondary Goals<br />Strength/Power Development<br />
  25. 25. Summer Conditioning – 1st Block<br />Lift 3-4x per week<br />Olympic or explosive movements trained for 4-8 sets of 2-4 reps @ 65-80% (Pick 1 per day)<br />Core strength lifts trained for 3-6 sets of 2-6 reps @ 70-85% (Pick 1 per day)<br />Accessory movements trained for 3-5 sets of 6-12 reps<br />
  26. 26. Summer Conditioning – 1st Block<br />Run 3-4x per week<br />Acceleration work<br />Various start positions<br />Generally up to 20-30 yards depending on skill and position<br />Build up to 100-200 yards of total volume per day<br />Agility work<br />More time on drills that are more “position-specific”<br />Conditioning for 1st 1-2 weeks lactic in nature<br />Provided good aerobic development is in place<br />
  27. 27. Summer Conditioning – 2nd Block<br />2nd Block (3-4 Weeks)<br />Primary Goal<br />Metabolic Training<br />Alactic capacity/full speed position drills arranged in “X Play Drives”<br />Secondary Goals<br />Power/Strength Development<br />
  28. 28. Summer Conditioning – 2nd Block<br />Lift 3-4x per week<br />Olympic or explosive movements trained for 4-8 sets of 1-3 reps @ 70-85% (Pick 1 per day)<br />Core strength lifts trained for 3-5 sets of 2-5 reps @ 70-85% (Pick 1 per day)<br />Accessory movements trained for 3-4 sets of 6-10 reps<br />
  29. 29. Summer Conditioning – 2nd Block<br />Run 3-4x per week<br />Conditioning 2x/Week<br />Alactic capacity/full speed position drills<br />Drills come as close to football drills/movements/speeds as possible<br />Agility work<br />Increased use of reactionary drills<br />Force quick decision making<br />Make drills as “open” as possible<br />Acceleration work<br />
  30. 30. Training Camp<br />Keep it Simple<br />Lift 2-3x per week<br />Looking to maintain strength while not taking away from demands of practice<br />Practice volume and intensity should dictate the structure of what you do in the weight room <br />Not everyone’s situation is the same<br />Get In and Get Out<br />Try to keep at least 1 day in between lifts<br />
  31. 31. Training Camp<br />Keep it Simple<br />Pick 3 things you NEED to do<br />Example: a squat, a press, and an upper body pull<br />Volume very low on the structurally demanding movements (3-4 sets of 2-3 reps) and intensity moderate (65-75%)<br />1 higher rep upper body press or pull as an accessory each day <br />If the press is heavy, the pull will be higher volume and vice versa<br />
  32. 32. Training Camp<br />Keep it Simple<br />More mature players may be able to choose their weights<br />Lifting session can be an opportunity to get some additional recovery work in, such as mobility work or stretching<br />
  33. 33. In-Season<br />10 - 16 Weeks<br />Primary Goals<br />Football Skill Development<br />Technical and Tactical<br />Secondary Goals<br />Strength and Power maintenance<br />In some cases we can develop these qualities during the season<br />
  34. 34. In-Season<br />Lift 2-3x per week<br />Different lifting groups/levels<br />Guys getting the most snaps at the varsity level will benefit from lesser volumes and intensities<br />Young & Low Snap Guys – Technique development and increased volume/intensity<br />Can follow general guidelines from Spring Ball, but reduce volume as the season progresses<br />
  35. 35. In-Season<br />Schedule<br />Saturday<br />Tempo Run (500-800 yards total) + Mobility/Bodyweight/Med Ball Circuit<br />Primary lower body strength day<br />Upper & Lower body assistance work - single arm and single leg movements<br />Always ready to make adjustments<br />
  36. 36. In-Season<br />Schedule<br />Monday<br />Secondary lower body strength day<br />Utilize a different movement than Sunday and at lower intensity<br />Upper body assistance work<br />Light Posterior Chain Movement<br />Always ready to make adjustments<br />
  37. 37. In-Season<br />Schedule<br />Wednesday<br />Explosive Movement<br />Keep it fast and the volume low<br />Primary upper body strength day<br />Typically use Bench variations for this<br />Always ready to make adjustments<br />
  38. 38. Additional Items<br />The “Deload”<br />Reduction in volume, intensity, or both to allow body to recuperate and adapt to new level of performance<br />Planned vs. Unplanned<br />Off-Season – once every 3-4 weeks<br />In-Season – once every 2-3 weeks<br />
  39. 39. Additional Items<br />Prilepin’s Chart<br /><ul><li>Guideline for assigning volume/intensity for well-trained athletes
  40. 40. Olympic movements can work in upper end of range
  41. 41. Strength movements generally need to stay in lower end</li></li></ul><li>Summary<br />
  42. 42. References/Recommended Readings<br />“The Coach’s Strength Training Playbook” – Joe Kenn<br />“Vermeil’s Sports and Fitness Training System for Enhancing Athletic Performance” – Al Vermeil, Erik Helland & Mike Gattone<br />“The Charlie Francis Training System” – Charlie Francis<br />Coaches I have had the privilege to work under and learn from<br />Kaz Kazadi<br />Matt McGettigan<br />Ron McKeefery<br />Rich Lansky <br />
  43. 43. Thank You<br />Thanks to all of you who are making a difference in the lives of young people<br />Coach Art Briles and the Baylor University Football Program<br />Baylor Athletic Performance Staff<br /> - Kaz Kazadi - Anne Tamporello<br /> - Adam Davis - Andrew Althoff<br /> - Jeremy Weeks - Keith Belton<br /> - Ryder Weischedel - Bryce Linn<br />Power Systems – Jeff Bales, Andrew Hunt & Jason Eason<br />Coach Sam Gillespie and the Nike COY Clinic Staff<br />Chris Ruf<br />254-710-3395<br />chris_ruf@baylor.edu<br />

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