1. MONTH
DATE 6 13 20 27 4 11 18 25 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 6 13 20 27 6 13 20 27 3 10 17 24 1 8 15 22 29
WEEK 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52
GAMES THU SAT SAT BYE SAT SAT SAT SAT SAT SAT SAT SAT SAT
ACADEMIC
CALENDAR
17th
First
day of
Class
Labor
day
6th
Classes
resum
e
18th
MLK
day
25th
spring
holiday
TRAINING
PHASE
STRENGTH
TRAINING
75%
70%
Volume 360 540 432 540 288 324 324 324 216 180 TEST 180 180 270 180 90 90 90 90 135 90 90 135 90 135 60 90 60 90 60 90 60 0 0 0 0 0 0 0 540 540 540 432 432 324 324 0 0 0 0 0 0
Frequency 2 3 3 3 2 3 3 3 3 3 TEST 3 3 3 3 2 2 2 2 3 2 2 3 2 3 2 3 2 3 2 3 2 3 3 3 3 3 3 3
Exercises 6 6 6 6 6 6 6 6 6 5 TEST 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 6 6 6 6 6 6 6
Sets 3 3 3 3 3 3 3 3 3 3 TEST 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3
Reps 10 10 8 10 8 6 6 6 4 4 TEST 4 4 6 4 3 3 3 3 3 3 3 3 3 3 2 2 2 2 2 2 2 10 10 10 8 8 6 6
PLYOMETRICS
SPEED
TRAINING
62% 62%
70%
77%
65%
72%
50%
55%
Aerobic
Conditioning
Anaerobic/Max
Speed
Aerobic
Conditioning
Anaerobic
Conditioning/Max Speed
Specific Speed, Agility,
Acceleration Specific Speed, Agility, Acceleration
7th-11th
spring break,
14th classes
resume
27th-5th finals
NC STATE FOOTBALL ANNUAL PLAN 2016-2017
Landings/Holds Landings/Holds
Prehab/Strengh
Edurance
Basic Strength ACTIVE REST
70%
Stretch-Shortening Cycle Stretch-Shortening Cycle
Prehab/Strength
Endurance
Basic Strength Strength/Power Strength/Maintenance ACTIVE REST
55%
64% 62%
70%
75%
70%
77%
84%
TEST
65%
70%
75%
80%
65%
60%
65%
70%
65%
55%
65%
72%
80%
PREPARATORY OFF-SEASON
INTENSITY
50%
57% 55%
72%
79%
86%
Stretch-Shortening
Cycle
SEPTEMBER OCTOBER NOVEMBER
PREPARATORY COMPETITION PLAYOFFS/BOWL
DECEMBER JANUARYJUNE
6th-10th Fall
break
23rd-28th
thxgiving
5th-14th finals
24th-1st
winter break
JULY AUGUST MARCH APRIL MAYFEBRUARY
OFF-SEASON
PROGRAM GOALS:
•Develop Fundamental and Maximum Movement Efficiency
•Develop Maximum Strength/Power
•Prevent Injury
TESTS/STANDARDS:
BODY
• Height
• Weight
• DEXA SCAN
• Vertical Jump
SPEED
• 40 Yard Dash
• Pro-Agility
• 1-Mile Run
STRENGTH
• 1RM Bench Press
• 1RM Squat
• 1RM Deadlift
PRIMARY LIFTS:
•Lower Front: Squat
•Upper Front: Bench Press
•Lower Posterior Chain: Deadlift
•Upper Posterior: Bent-Over Row
•Overhead: MIlitary Press