2015 Season and Program Direction
Informational Meeting
Thursday, November 20, 2014
GHS Library/LGI
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Introduction and Purpose
History and Core
Building our Team
Goal setting and Vision
Sectional Context
Physical preparation: Strength and
Conditioning Program
Physical preparation: Diet, Nutrition,
Maintaining athleticism
Anticipated Results
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Player Driven Initiative – Comments from Juniors:
“We didn’t do enough”
◦ Skill development
◦ Physical preparation
◦ Focus and determination
◦ Comments from Seniors: “We loved this team” To make it
better…
 “Get more players in the weight room”
 “Make summer lifts mandatory”
 “Talk as a group to the younger kids to get in the weight room”
Coaches’ Perspective – Our Experience, Our Responsibility,
Our Commitment
To inform all Dutchmen Football parents
of our mission and its rewards and to
help our players achieve the goals they
have set and overcome the challenges
they may encounter along the way.
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Who we are:
TEAM FIRST:
Selfless play
and Love for
Each other
Life Values:
Trust, Faith,
Integrity,
Respect
Accountabilit
y What can
YOU control?
DUTCHMEN
FOOTBALL
Clear
Expectations
– Define
Greatness
Candor:
Honesty and
Open
Communication
Diligent and
Tireless
Preparation
FOOTBALL CALENDAR
FALL
WINTER
SPRING
SUMMER
WINTER AND
SPRING
Weight Room
Skills Sessions
Study Hall
Film Sessions
Team Meetings
Volunteer Events
Black and Blue Camp
SUMMER
FALL
Weight Room Practice
Team Camp
Team
Builder
s
“Close to if not perfect WR
attendance”
“Get bigger/stronger/physical”
“Learn OL/offensive plays
better”
“Prepare. Did not even
prepare close to enough”
“Work on technique as a
team”
“Come together...get physical”
“Get bigger to match up w/
opponents better…”
“We need to work together…”
PERFORMANCE GOALS
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Win the Superbowl –
Section Champs
Win every game
Win division
Focused and ready for
games
Be considered a leader
Best shape possible
High hopes for next
season
DESTINATION GOALS
LIFT
Sectional
Class AA
SemiFinalist
Sectional
Playoff
Rival
2013
Dutchmen
SemiFinalists
2014
Dutchmen
SQUAT 500+
2
0
1
0
SQ 400+
7
2
0
0
SQ 315+
23
10
11
6
CLEAN 275
1
0
2
0
CLEAN 225
7
8
3
0
CLEAN 200
18
6
4
3
BENCH 300
2
0
1
0
BENCH 260
5
2
1
1
BENCH 220
9
6
9
5
Lifting Comp AVERAGES*: BH,
BSPA, Shen, Toga, Troy,
Queensbury, S’Ville, AP
WT Squat
Class
Clean
Bench
2014 DUTCHMEN
#
WT
class
Squat Clea
n
Ben
150
185
136
136
10 150
215
141
155
165
250
181
165
4
165
243
150
154
180
251
168
185
7
180
260
160
179
200
302
205
195
7
200
258
174
186
220
285
200
220
1
220
255
175
245
240
351
210
205
5
240
283
188
209
HVY
390
205
235
2
HVY
340
185
240
*Includes Grades 8-11
Bold = At or Above Avg
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BUILD BETTER ATHLETES – BIGGER, FASTER,
STRONGER AND TOUGHER
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AVOID INJURY
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PROMOTE TEAM
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ENSURE PROPER PREPARATION
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HOLD OURSELVES ACCOUNTABLE
Our program has been shaped and guided by the football
coaching staff and GHS strength and conditioning coach Craig
Jensen. Some of the schools from which we have obtained info:
UALBANY, UNION, SYRACUSE, COLGATE, VILLANOVA,
CONNECTICUT, MICHIGAN STATE, RUTGERS;
QUEENSBURY, BURNT HILLS, SCHALMONT, SHAKER
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BUILDING BETTER ATHLETES: Our training program builds
strength, stamina, agility and speed. We build core strength and
flexibility in the abdomen, hips and lower back. We prioritize ground-based
athletic movements that train the whole athlete. We perform agility/speed
drills and Strongman activities. We emphasize proper form and
movement before encouraging athletes to perform heavy lifts.
AVOIDING INJURY: Studies in all sports continue to prove the advantages
of proper strength and conditioning. With the heightened awareness of the
risks of football, participation in our program greatly reduces the
chance of injury during the season.
PROMOTING TEAM: Players will push each other through team
competitions, timed workouts and competitive goals they set each
workout. They push each other and protect each other just as they will do on
the football field. Certain sessions will include football skill
development and conclude with team meals or other team functions
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ENSURING PROPER PREPARATION: Training at the ‘Y’,
in your basement, or even with some of the personal trainers
and coaches out there will not meet all of the above criteria.
Our program ensures each player will excel through
the rigors of organized football.
HOLDING OURSELVES ACCOUNTABLE: No more are
players “off the radar”. When a player is with us, we know he
is preparing. If he is not with us, we know to contact him.
WEIGHT TESTING DATES: November 17 – December 4 (Baseline)
 February 23 – March 6 (Lifting Competition Weekend)
 May 26 – June 5 (Pre Black and Blue Camp)
 August 10-13 (Heading into camp)
GAME TIME – THE ULTIMATE EVALUATION
Goal is to achieve highest number
Percentage of Bodyweight / Lifting Goal
Backs and Receivers:
Squat – 150% / 275 lbs
Clean - 110% / 215 lbs
Bench – 100% / 205 lbs
Linemen:
Squat – 175% / 350 lbs
Clean – 90% / 215 lbs
Bench - 120% / 225 lbs
5
4.5
4
3.5
3
Strength
2.5
Speed and Agility
2
Conditioning
1.5
1
0.5
0
Winter
Spring
Summer
Fall
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CORE LIFTS 1-2 X WEEK – SQUAT, CLEAN, BENCH, PUSH PRESS
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CORE VARIATIONS 1 X WEEK – FRONT SQUAT, BOX, KBS, INCLINE, DB PRESS
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SUPPLEMENTALS EACH DAY – PULLS, DIPS, NECK, ABS, GHD
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STRONGMAN EXERCISES – TIRE FLIPS, PROWLER PUSHES/PULLS, FARMER’S
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RUNNING TECHNIQUE – SKIPS, BOUNDS, HIGH KNEES – TRACK AND FIELD
PROG
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SPRINTS – VARIABLE LENGTHS, STARTS, VARIED REST TIME
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ABDOMEN DEVELOPMENT – VARIOUS PLANKS, CRUNCHES, ETC.
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FLEXIBILITY – ACTIVE STRETCHES, BANDS
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TEAM TRAINING – EACH SESSION HAS SPECIFIC TIME TOGETHER AT THE
END
TIME
MONDAY
TUESDAY
THURSDAY FRIDAY
2:30 – 3:10
TEACHERS
STUDY
HALL
STUDY
HALL
TEAM
SESSION
3:15 – 4:05
LIFTING
LIFTING
LIFTING
LIFTING MAKEUPS
4:05 – 4:30
TEAM
TRAINING
TEAM
TRAINING
TEAM
TRAINING
6:00 – 7:30
LIFTING
AND TEAM
TRAINING*
TBA
LIFTING
AND TEAM
TRAINING*
8:00 – 9:00
OPEN GYM
SKILLS TBA
*for players
who miss
afternoon
*for players
who miss
afternoon
ATTIRE - Prepare to sweat
 Shorts/sweats
 Change of clothes
 Flat-bottomed shoes; running shoes optional
FOCUS
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Mindset upon entering
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Small window - <4 hours/week; 2.38 %
minimum hourly commitment
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Workout on board – share the team regimen
 Specific individual goals – see Coach Jensen
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DIET AND NUTRITION
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Eat a good lunch
Snack (protein bar, fruit) during 4th block
Avoid eating at 2:30 and all ice creams, etc.
Healthy protein and carb based meal to follow
Hydrate throughout the day
Supplements: Muscle Milk, protein/weight gainers,
Creatine – nothing hormone-based
◦ Avoid “Energy” drinks – really just artificial
stimulants
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REST AND RECOVERY
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Need to take down time on weekends and off-days
Expect some days sore, some not
Static stretches after workouts
Nightly rest time to increase productivity in workouts
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“I can’t get a ride…”
“I’ll lift at home/elsewhere…”
“I’m training for bb/lax/cheer/etc…”
“I have travel/bb/bowling/rec leagues/ski….”
“I have to see teachers…”
“I have to work…”
“I’m too sore…”
“I’ll lift tomorrow…”
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Open Gym
Team Training
Camps (Black and Blue and Team Camp)
7 on 7 tournaments
Skills sessions
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Complimentary – be athletes
Rigorous (running and physicality involved)
and non-rigorous (more skill based – consider
additional training)
Maintenance lifting – 2 x per week, Core lifts,
1-2 hours total
Team Policy – Stay athletic but limit football
during school-based seasons
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Percentage increases in lifts; benchmarks by
position reached or exceeded
Safety – Strength, durability, flexibility,
protection
Better Health – diet, activity, habits
Winning games – achieve Destination goals
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Working together and building bonds
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Supporting and encouraging each other
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Having fun! Turn the work into play
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Playing to our potential – as close to 100% as
possible
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Valued lessons – commitment, teamwork,
selflessness
Creating purpose – finding value in working
towards a cause greater than ourselves
Discipline and routine – reflected in academics
◦ 2:30 – 3:10 Study Hall – meet our academic needs
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Creating our DRIVE! Desire for MASTERY over
ADEQUACY – who are we looking to BEAT?
“Mastery Asymptote” – Joy of the pursuit vs. the
realization – paradox of the frustration and the
allure. “Mastery attracts precisely because it
alludes” (Pink, Dweck)
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Your SUPPORT - Help our players get to 100%.
Rides, encouragement, communication, etc.
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Short-term - Weight room equipment
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Long-term – Weight room expansion
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Other ideas? Team events, camps,
tournaments, meals all options behind training