Jim Kramer NDSU Strength and Conditioning 2009

NDSU FOOTBALL YEARLY
TRAINING PLAN
YEARLY TRAINING PLAN
 OFF-SEASON 1 (Winter Workouts)

 SPRING BALL
 TRANSITION
 OFF-SEASON 2 (Summer Workouts)
 PRE-SEASON CAMP (“2 DAYS”)
 INSEASON (Travel Squad & Developmental)
 TRANSITION
WINTER WORKOUTS
Off-Season 1
 January – March (~9 weeks)
 1st Week=Half Week Transition(decreased soreness, better results)
 7 Weeks of Training (not enough)
 1 Week Testing (too much)
 Lifting 4 Days Week (greatest volume)
 Speed Agility
 Weeks 1-4: 4 day lift, only running is speed & agility
mechanics
 Weeks 5-8: 4 day lift, 2 Morning Speed Agility sessions
per week (M & Th Skill, Tu & Fr Skill)
GOALS OF THIS PHASE
1. IMPROVE BODY COMPOSITION

 Increase Lean Muscle Mass
 Decrease Body Fat - realistic? Not as active as in-season
2. Increase Strength Levels (increase lmm or even mass & this one will
take care of itself)
3. Speed & Agility

4. Conditioning (why not huge emphasis)
 Hinders lean muscle mass and strength gains
 Why get in peak condition now, competition is 9 months away
Body Comp changes are The #1
Goal of Winter Program
HOW:
 Nutrition Program (am lift followed by breakfast, considered an
exercise)
 Periodization: periodized strength program

 Hypertrophy Phase (finding unique, nobody likes high reps)
 High Volume is the trademark of this phase:
 Core exercises 8-10 reps,
 Assistive exercise 10 reps+
 “Supersets”; time under tension
 “Get the reps” weight don’t matter
 Double Day Lifts (linemen, hardgainers)
STRENGTH PROGRAM
Hypertrophy Phase
 Sample MONDAY:  Sample THURSDAY:
 Squats  Front Squats
 1 Leg Squats  Lunges
 Incline Press  Bench Press
 DB Bench  DB Incline Press
 Dips  Ly Tri Ext + Press Superset
 Snatch Squat stretch hold  Snatch Squat stretch hold
 Sample TUESDAY:  Sample FRIDAY:

 Pulling Ex: Pull Thigh, Block Cleans,  Pulling Ex: Pull Thigh, Block Cleans,
Pulls Floor Pulls Floor
 Military Press bar  DB Military
 Romanian Deadlift  Glute Ham Raise
 Back Superset (Pull Up/Lat Pull)  Back Superset (Row/Rear Fly)
 Phys Ball Hamstrings  Shrugs
 Shoulder Combo(Rear/Lat/Front)  Shoulder Combo
STRENGTH PROGRAM
Basic Strength Phase
 Sample MONDAY:  Sample THURDAY:
 Bench Press  Squats
 Pause Squat or light squat ex  CG Bench or Light Bench Ex
 Lower Body Plyos  Lower Body Plyos
 Jammer Press  DB Alternate Incline
 Hamstring Exercise (LP Step Ups)  Hamstring Exercise (Hip Ext exercise)
 Lying Triceps  Snatch Squat or Side Lunge
 Neck Strength/Stretch Exercise  Neck Strength/Stretch Exercise
 Sample TUESDAY:  Sample FRIDAY:

 Cleans  Cleans
 Push Press  Military Press
 Upper Body Plyos  Upper Body Plyos
 Lat Pulldowns  Seated Rows
 DB Military  Front Plate Raise
 Shrugs  Shrugs
 Manual Neck  Manual Neck
SPEED AGILITY PROGRAM
winter workouts
 Speed Mechanics – done prior to lift, small group setting
 Agility Mechanics – done prior to lift, 3 group breakdown;
Linemen, Offensive Skill, Defensive Skill
 Morning Running/Breakfast
 Begin each session with speed work. Different for each position
(linemen = starts & acceleration, Skill = Start, acceleration & top
end)
 Agility to follow = position specific
 Not one day all speed, one day all agility, agility too important
 Conditioning Effect
Excel Calendar
Putting it all together

SPRING BALL
 High Level Maintenance
 Change Body comp if can, especially decrease
body fat
 Increase strength
 2-3 Days Lift per Week (non practice days)
 Reps for core exercises are moderate 3-5
reps; even 6 has been found to be too many
=fatigue, soreness = injury. Assistive
exercise will try to periodize 10reps6reps
SUMMER WORKOUTS
May
 May Phase
 Lift emphasis. Hypertrophy phase again
emphasizing changes in body composition. Very
similar to winter hypertrophy phase
 Only running is speed & agility mechanics prior to
lift.
SUMMER WORKOUTS
June
 June Phase
 Speed Agility receives more emphasis (3X week)
 Summer Schedule: Lift 4 Days Week in AM (prior to
“work”) Run in PM
 Introduce some conditioning in PM Runs
 Lifting:
SUMMER WORKOUTS
July
 July Phase (“Conditioning Phase”)
 Conditioning receives more emphasis, “2” Days wk
 Pattern Running -Sports specific thus prepares them for FB training
 Speed Agility Work 2 Days a Week
 Position Specific
 Speed work is all football (acceleration) NO MORE 40
 Greater emphasis on Agility vs Speed as compared to winter running
 Lifting
 Emphasis on Power, Explosiveness
 Olympic Lifts: Cleans, Snatches, (Bar Monitors), Jerks
 Jammer Movements
 Upper & Lower Body Plyos
 Emphasis on speed of movement not weight on bar
 Leg Assist Exercise = Sled Drives, every position vs Lunge or 1 Leg Squats
IN-SEASON CAMP
 Maintenance of strength & lean muscle mass
 2-A-Day Camp not what it use to be
 Lift/Recovery Workouts 3X Week
 Begin with recovery warm up if necessary; foam
rollers, stretch, dynamic warm up “get the kinks out
to lift/train heavier
 Stretching & Flexibility work maybe more important
at this time of year than any other time.
 Theraputic & Injury Prevention aspects of stretching.
 May aids in recovery
 Dynamic vs Static, is there a better one
 Stretching is a huge area of controversy in S&C right now
 Pool Workouts, Yoga, Pilates
INSEASON
 ~15 Weeks, Longest Phase
 Thus Variation will be important to stimulate maintenance
of strength. Too much variation can be negative……….
 Exercises:
 Pulls vs Cleans, why?
 Sumo Deadlift, why?
 Injury Prevention:
 Upper Back & Shoulders
 Hamstrings - watch can contribute to fatigue and cause injury vs prevent
 Neck – watch can contribute to fatigue and cause injury vs prevent
INSEASON CONTINUED
 Again importance of maintenance of flexibility in
prevention of injury
 2-3 Lifting Groups
 Travel Squad A (2 – 60min sessions per week)
 Travel Squat B (3 – 60 min sessions per week)
 Developmental Squad (4 - 45-60min sessions per week)
 Redshirt Freshmen
 15 weeks huge potential for changes in body/performance
 Allows them to get 3 off-seasons in, in first year
 APPLICATION TO H.S.? Lift Frosh & JV 3-4X week like college
setting? Or is this just a strength coach talking….
TRANSITION PHASES
 Get in training room for treatment and

rehab. Priority over lifting
 Watch Body Weights
 Fat guys get fatter & surprisingly skinny guys
get skinner

Jim Kramer NDSU Strength and Conditioning 2009

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Jim Kramer NDSU Strength and Conditioning 2009

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NDSU FOOTBALL YEARLY

 OFF-SEASON 1 (Winter Workouts)

1. IMPROVE BODY COMPOSITION

3. Speed & Agility

 Periodization: periodized strength program

 Sample TUESDAY:  Sample FRIDAY:

 Sample TUESDAY:  Sample FRIDAY:

Putting it all together

 Get in training room for treatment and

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