The document outlines how to organize an annual training plan for athletes by dividing the year into blocks and phases with specific goals for lifting, running, and skills development. It recommends charting out weeks 1-52 and entering competitions, injuries, etc. to develop a flexible plan. The plan should build athletes over time through progressive phases focusing on strength, power, speed, conditioning, and maintenance depending on the block. Sample blocks and schedules are provided for the post-season, winter, spring, summer, training camp and in-season.

1. Organizing The YearlyTraining Plan Chris Ruf Director of Athletic Performance - Football

2. Organizing the Yearly Plan1. Why?2. How?

3. Annual Planning: Why? Think of it as the installation plan for your Off-Season Training O/D schemes installed in a sequence Training should build upon prior foundation Should have logical sequence Can aid in technical & physical progression Able to plan for key times of the year

4. Annual Planning: Why? 2 Ends of the planning spectrum 1. 4 year detailed plan for your high school athlete Not realistic unless we can control most of the variables If we do this – needs to be pretty general 2. Flying by the seat of your pants on a daily basis Haphazard, eliminates the ability to maximize long term progress Solution for most lies somewhere in between

5. Annual Planning: Why? Off-season program is like a trip We know where we’re starting from We know where we need to go Our Annual Plan outlines the path(s) to get to our destination

6. Annual Planning: Why? Must be willing to be flexible Athletes will progress when their bodies are ready, not always when we think they are Sometimes we need to take a detour

7. Annual Planning: How? “The Coach’s Strength Training Playbook” by Joe Kenn Good resource for overall program design Has a step-by-step outline for creating an annual plan

8. Annual Planning: How? 1. Design an excel template 2. Chart out your weeks 1-52 Training year will start after the previous year’s last competition 3. Enter in your competitions and any “uncontrollable factors”

9. Annual Planning: How? 4. Divide your year into 5 main blocks Post-Season Winter Program Spring Ball Summer Conditioning In-Season

10. Annual Planning: How? 5. Within the following blocks, create more specific training phases Winter Program Strength Power/Speed Spring Ball Maintenance Summer Program Speed Conditioning In-Season Training Camp Regular Season Playoffs

11. Annual Planning: How? 6. Develop a running plan for each block 7. Develop a lifting plan for each block Don’t have to be specific at this point Set a focus for lifting/running during each block Have a general guideline for intensity and volume to develop the desired qualities

12. Annual Planning: How?

13. Post-Season Have been playing football for 4-5 months straight Strength is likely lower Injury Concerns/Imbalances 1-2 weeks of active rest 2-3 weeks of lower intensity training Get in shape to train

14. Post-Season Lift 2-3x per week (total body) Use primarily controlled single limb movements Higher volume 2-4 sets of 8-20 reps Eccentric emphasis Restores tissue quality Supersets/circuits

15. Post-Season Little to no high intensity running Primarily tempo running or circuits aimed at improving aerobic qualities

16. Winter Program – 1st Block 1st Block (4-6 Weeks) Primary Goals Build strength Aerobic development Not Long-Slow Distance Running Secondary Goals Power/Speed Development

17. Winter Program – 1st Block Lift 3-4x per week Olympic or explosive movements trained for 3-4 sets of 2-5 reps @ 60-75% (Pick 1 per day) Our Choices: Clean variations, Power Jerk, DE Squat & Bench w/accommodating resistance, various jumps or throws Core strength lifts trained for 3-8 sets of 3-8 reps @ 70-85% (Pick 1 per day) Our Choices: Squat & Bench and their variations Accessory movements trained for 3-6 sets of 6-12 reps Our Choices: Various pulls, posterior chain movements, single leg movements, various single joint movements

18. Winter Program – 1st Block Run 2-3x per week Acceleration work Various start positions Generally up to 20-30 yards depending on skill and position Build up to approx. 100-200 yards of total volume per day Agility work Programmed Technique and deceleration work

19. Winter Program – 2nd Block 2nd Block (4-6 Weeks) Primary Goals Speed Development Power Development Secondary Goals Strength Development Alactic Capacity

20. Winter Program – 2nd Block Lift 3-4x per week Olympic or explosive movements trained for 4-8 sets of 2-4 reps @ 65-80% (Pick 1 per day) Core strength lifts trained for 3-6 sets of 2-6 reps @ 70-85% (Pick 1 per day) Accessory movements trained for 3-6 sets of 6-12 reps

21. Winter Program – 2nd Block Run 2-3x per week Acceleration and Max Speed Work Generally up to 40-60 yards depending on skill and position Build up to approx. 100-200 yards of total volume per day Agility work Programmed and reactive Transition to drills that are more technically demanding Some skill work introduced Position Drills 7 on 7

22. Spring Ball 3-4 Weeks Primary Goals Football Skill Development Technical and Tactical Secondary Goals Strength and Power maintenance In some cases we can develop these qualities during spring ball

23. Spring Ball Lift 2-3x per week Olympic or explosive movements trained for 3-4 sets of 2-3 reps @ 60-70% (Pick 1 per day) Core strength lifts trained for 3-5 sets of 2-5 reps @ 65-80% (Pick 1 per day) Accessory movements trained for 2-4 sets of 6-10 reps

24. Summer Conditioning – 1st Block 1st Block (3-4 Weeks) Primary Goals Speed/Agility Development Metabolic Training Early emphasis on glycolytic training – Shift to alactic capacity/sport specific training Secondary Goals Strength/Power Development

25. Summer Conditioning – 1st Block Lift 3-4x per week Olympic or explosive movements trained for 4-8 sets of 2-4 reps @ 65-80% (Pick 1 per day) Core strength lifts trained for 3-6 sets of 2-6 reps @ 70-85% (Pick 1 per day) Accessory movements trained for 3-5 sets of 6-12 reps

26. Summer Conditioning – 1st Block Run 3-4x per week Acceleration work Various start positions Generally up to 20-30 yards depending on skill and position Build up to 100-200 yards of total volume per day Agility work More time on drills that are more “position-specific” Conditioning for 1st 1-2 weeks lactic in nature Provided good aerobic development is in place

27. Summer Conditioning – 2nd Block 2nd Block (3-4 Weeks) Primary Goal Metabolic Training Alactic capacity/full speed position drills arranged in “X Play Drives” Secondary Goals Power/Strength Development

28. Summer Conditioning – 2nd Block Lift 3-4x per week Olympic or explosive movements trained for 4-8 sets of 1-3 reps @ 70-85% (Pick 1 per day) Core strength lifts trained for 3-5 sets of 2-5 reps @ 70-85% (Pick 1 per day) Accessory movements trained for 3-4 sets of 6-10 reps

29. Summer Conditioning – 2nd Block Run 3-4x per week Conditioning 2x/Week Alactic capacity/full speed position drills Drills come as close to football drills/movements/speeds as possible Agility work Increased use of reactionary drills Force quick decision making Make drills as “open” as possible Acceleration work

30. Training Camp Keep it Simple Lift 2-3x per week Looking to maintain strength while not taking away from demands of practice Practice volume and intensity should dictate the structure of what you do in the weight room Not everyone’s situation is the same Get In and Get Out Try to keep at least 1 day in between lifts

31. Training Camp Keep it Simple Pick 3 things you NEED to do Example: a squat, a press, and an upper body pull Volume very low on the structurally demanding movements (3-4 sets of 2-3 reps) and intensity moderate (65-75%) 1 higher rep upper body press or pull as an accessory each day If the press is heavy, the pull will be higher volume and vice versa

32. Training Camp Keep it Simple More mature players may be able to choose their weights Lifting session can be an opportunity to get some additional recovery work in, such as mobility work or stretching

33. In-Season 10 - 16 Weeks Primary Goals Football Skill Development Technical and Tactical Secondary Goals Strength and Power maintenance In some cases we can develop these qualities during the season

34. In-Season Lift 2-3x per week Different lifting groups/levels Guys getting the most snaps at the varsity level will benefit from lesser volumes and intensities Young & Low Snap Guys – Technique development and increased volume/intensity Can follow general guidelines from Spring Ball, but reduce volume as the season progresses

35. In-Season Schedule Saturday Tempo Run (500-800 yards total) + Mobility/Bodyweight/Med Ball Circuit Primary lower body strength day Upper & Lower body assistance work - single arm and single leg movements Always ready to make adjustments

36. In-Season Schedule Monday Secondary lower body strength day Utilize a different movement than Sunday and at lower intensity Upper body assistance work Light Posterior Chain Movement Always ready to make adjustments

37. In-Season Schedule Wednesday Explosive Movement Keep it fast and the volume low Primary upper body strength day Typically use Bench variations for this Always ready to make adjustments

38. Additional Items The “Deload” Reduction in volume, intensity, or both to allow body to recuperate and adapt to new level of performance Planned vs. Unplanned Off-Season – once every 3-4 weeks In-Season – once every 2-3 weeks

40. Olympic movements can work in upper end of range

42. References/Recommended Readings “The Coach’s Strength Training Playbook” – Joe Kenn “Vermeil’s Sports and Fitness Training System for Enhancing Athletic Performance” – Al Vermeil, Erik Helland & Mike Gattone “The Charlie Francis Training System” – Charlie Francis Coaches I have had the privilege to work under and learn from Kaz Kazadi Matt McGettigan Ron McKeefery Rich Lansky

43. Thank You Thanks to all of you who are making a difference in the lives of young people Coach Art Briles and the Baylor University Football Program Baylor Athletic Performance Staff - Kaz Kazadi - Anne Tamporello - Adam Davis - Andrew Althoff - Jeremy Weeks - Keith Belton - Ryder Weischedel - Bryce Linn Power Systems – Jeff Bales, Andrew Hunt & Jason Eason Coach Sam Gillespie and the Nike COY Clinic Staff Chris Ruf 254-710-3395 chris_ruf@baylor.edu