Year Long Football Macrocycle
Ron McKeefery, CSCS, SCCC
Head Strength & Conditioning Coach
University of South Florida
Philosophy
OVERLOAD
PROGRESSION
BALANCED DEVELOPMENT
PERFECT TECHNIQUE
REVERSIBILITY
SPECIFICITY
SUPERVISION
PERIODIZATION
EVALUATION
VARIETY
Workout
Stretch
Warm-Up
Groups
Resistance Training
Core
Grip
Neck
Stretch
Static
Definitive start time.
Increase core temperature
Specific Warm-Up
Upper Body
Lower Body
Warm-Up
 Dynamic
 Drills
 Speed Ladder
 Line Drills
 Machine Gun
 Rope Hurdle
 Mini Hurdles
 Dot Drill
BALANCED DEVELOPMENT
1. NECK
A. Flexors (moving forward)
B. Extensors (moving backward)
C. Lateral Flexors (side to side)
D. Traps
2. HIPS and LEGS
A. Buttocks
B. Quadriceps
C. Hamstrings
D. Abductors/Adductors
E. Calves
3. MID-SECTION
A. Abdominals
B. Lower Back
4. TORSO
A. Upper Back/Lats.
B. Pectorals
C. Deltoids
5. ARM
A. Triceps
B. Biceps
C. Hands & Forearms
Resistance Training
Linear Periodization
Phases to Peak
Non Linear Periodization
Stay one phase
Repetition Range
Reach overload within a certain range
Linear Periodization
Testing Lifts & Explosive
Bench
Squat
Power Clean
Snatch
Push Jerk
Hypertrophy (50-65%) 10-15 Reps
Strength (65-80%) 6-9 Reps
Power (80-95%) 3-5 Reps
Peak (95-105%) 1-3 Reps
Non Linear Periodization
Multiple joint movements
Dictated by goals of program
Size – Hypertrophy
Increased Strength – Strength
Explosive Power – Power/Peak
Adjust one rep max as progress
Examples
Incline
Decline
Leg Press
Repetition Range
Isolated Movements
Time under tension principles
Minimum and maximum number of
reps are determined to figure intensity.
Overload always goal.
Ex. 8-10 reps
Core Development
 200 Reps
 Variety
 Rectus Abdominis
 Transverse
 Oblique
 Erector Spinae
Winter
Resistance Training
4 times per week
2 Upper Body Workouts
2 Lower Body Workouts
 8 Lifting groups starting on the half hour.
Groups no larger than 16
Broken down into groups of 4
University of South Florida
Strength & Conditioning
Winter 2004
Phase II
Stretch Routine } Prior To Workout
LSA, Foot Quickness, Plyometrics} Prior To Workout
Monday
Hammer Jammer
Bench Press
Lat Pulldowns
Decline
Seated Row
TPD’s
EZ Curl
Core
Grip
Neck Lateral Flex
Neck Flex
Weight
4x5
5 x Cycle
3 x Drop
3x Drop
3 x Drop
3 x Drop
1 x Protocol
200 reps
Cycle
2 x 12
1 x 12
Tuesday
Power Clean Tech
Squat
Box Jumps
Leg Curls
Leg Ext
Step Ups
Military Press
Shoulder Complex
Ab/Adduction
Calf Raise
Core
Grip
Neck Lateral Flex
Neck Extension
4 x Cycle
5 x Cycle
4x5
2 x Drop
2 x Protocol
2 x Drop
3 x Drop
3 x 8-10
1 x 12
1 x 12
200 reps
Cycle
2 x 12
1 x 12
Thursday
Push Jerk
Incline
Super Set
One Arm Rows
Db Flyes
Close Grip Bench
Super Set
Pull-Ups
Dips
Core
Grip
Neck Lateral Flex
Neck Flex
4 x Cycle
5 x Cycle
3 x Drop
3 x Drop
5 x Cycle
3 x Drop
3 x Drop
200 reps
Cycle
2 x 12
1 x 12
Friday
Power Clean
Vertec
Single Leg Circuit
Leg Curls
Leg Ext
Shrugs
Upright Row
Glute Ham
MR Rear Delt
Slide Board
Db Military
Core
Grip
Neck Lateral Flex
Neck Extension
5 x Cycle
1x3
3 x 8-10
2 x Protocol
2 x Protocol
3 x Drop
3 x Drop
2 x Drop
1 x 12
1 x :30sec
3 x Drop
200 reps
Cycle
2 x 12
1 x 12
Winter
Morning Agilities
10 total 6:00 a.m. sessions
First 6 are done twice per week Monday and
Thursday.
Last 4 are done once per week on Monday’s.
7 Stations 4 minutes per station
Bags
Star Drill
4 Cone
5-10-5
Wave
Weave
Jump Rope
BAG DRILLS STATION
Lane/Larimore
4 CORNER
STATION
Kravitz/Ochs
Smith/Hobbie
Bull Agility
Franks/Burnham
5-10-5
WAVE DRILL
STATION
STAR
REACTION
STATION
Dawsey/Hearn
Frey/Anderson
JUMP ROPE STATION
Rachel
Winter
Anaerobic/Speed Development
Schedule
Weeks 1-3 once per week on Tuesday’s
Weeks 4-8 twice per week on Tuesday’s and
Thursdays
Speed Development is conducted before
Thursday workout
Winter
Anaerobic/Speed Development
Drills
30x40 yds (7,6,5)
20x60 yds. (11,10,9)
12x100 yds. (18,16,14)
Sprint Ladder 4x10,20,40,60,80,100 yds.
Gassers (45,43,41)
Half Gassers (20,18,16)
Crossfields (10,9,8)
Winter
Power Position Workouts
Wednesday’s 4:00 p.m.
Position Specific Drills
Offensive/Defensive Line.
Drills upper body explosion, lower body
flexibility
Competition Offense vs. Defense
Winter
Winter Competition
Team divided into three teams
Points given for Lifter of the Week, Hon.
Mention, Breaking Team Record, Reaching
Goals, etc.
Points are taken away for misses,
tardiness, bad workouts, etc
Competitions each week to create
intensity.
Winter
Testing
Height, Weight, Body Fat
Bench Press
Squat
Power Clean
225 Rep Test
Vertical
40 yd Dash
Pro Agility
Spring Ball
Resistance Training
Schedule
3 times per week Mon, Tues, and Friday
2 Upper Body, 1 Lower Body
Same lifting groups except 2:30 due to
meetings.
Decrease volume same intensity
Conditioning
Practice
University of South Florida
Strength & Conditioning
Spring Ball 2004
Stretch Routine } Prior To Workout
LSA, Foot Quickness, Plyometrics} Prior To Workout
Monday
Drop Clean
Single Leg Circuit
Cook Hip Lift
MR Ab/Adduction
One Arm Db Rows
Hyperextension
P-Ball Sh. Complex
Core
Grip
Neck Lat Flex
Neck Flex
4x5
2 x 10-12
1 x 10-12
1 x 10-12
2 x 10-12
2 x 10-12
1 x 10-12
200 reps
Cycle
2 x 12
1 x 12
Friday
Db Incline
Seated Row
Shoulder Complex
Good Mornings
Push Ups
Shrugs
Dips
St. Bar Curls
Core
Grip
Neck Lat Flex
Neck Alt Flex
4x8
2 x 10-12
2 x 10-12
2 x 10-12
1 x Failure
2 x 10-12
2 x 10-12
2 x 10-12
200 reps
Cycle
2 x 12
1 x 12
Wednesday
Leg Ext.
RDL’s
Pec Flyes
Db Bench
Rev. Hypers
Military Press
Alt Db Curls
TPD’s
Core
Grip
Neck Lat Flex
Neck Ext
1 x 10-12
1 x 10-12
2 x 10-12
4x8
2 x 10-12
2 x 10-12
2 x 10-12
2 x 10-12
200 reps
Cycle
2 x 12
1 x 12
May
Active Rest
Resistance Training
Schedule
4 times per week Mon, Tues, Thursday,
Friday
2 Upper Body, 2 Lower Body
USF Weight Room open those in town
Conditioning
Schedule
3 times per week
Aerobic, Anaerobic, and Agility
Summer
Resistance Training
Schedule
4 times per week Mon, Tues, Thursday,
Friday
2 Upper Body Mon/Thurs
2 Lower Body Tues/Fri
High Volume and Intensity
4 Lifting Groups broken down into groups of
four.
Add a fifth group for incoming freshman.
University of South Florida
Strength & Conditioning
Summer 2003
Phase III
Stretch Routine } Prior To Workout
LSA, Foot Quickness, Plyometrics} Prior To Workout
Monday
Power Clean
Squat
Leg Curls
Leg Ext.
Step-Ups
St. Legged Deadlift
Seated Row
Pull-Ups
Abduction
Calf Raise
Core
Grip
Neck Lateral Flex
Neck Flex
Weight
5 x Cycle
5 x Cycle
3 x 8-10
3 x 8-10
2 x 10-12
3 x 8-10
3 x 8-10
1 x Failure
1 x 10-12
1 x 10-12
200 reps
Cycle
2 x 12
1 x 12
Tuesday
Snatch
Bench Press
Db Incline
Military Press
Shoulder Complex
Dips
St. Bar Curls
Core
Grip
Neck Lateral Flex
Neck Extension
4 x Cycle
5 x Cycle
3 x 10,8,6
3 x 10,8,6
3 x 10-12
3 x 8-10
3 x 10,8,6
200 reps
Cycle
2 x 12
1 x 12
Thursday
Power Clean
5 x Cycle
Single Leg Circuit
3 x 8-10
(Step-Up, Single Leg Squat, Lunge)
Front Squat
3 x 8-10
Leg Curls
3 x 8-10
Leg Ext.
3 x 8-10
Shrugs
3 x 8-10
Glute Ham
3 x 8-10
Lat Pulldown
3 x 10-12
Pull-Ups
1 x Failure
Adduction
1 x 10-12
Core
200 reps
Grip
Cycle
Neck Lateral Flex
2 x 12
Neck Flex
1 x 12
Friday
Push Jerk
Incline
Iso Pulldown
Bench 40 (Close Grip)
Super Set
Pec Flyes
Upright Row
5 x Cycle
5 x Cycle
3 x 8-10
5x8
Military
Core
Grip
Neck Lateral Flex
Neck Extension
3 x 8-10
200 reps
Cycle
2 x 12
1 x 12
3 x 8-10
3 x 8-10
Summer
Conditioning
Schedule
4 times per week Mon, Tues, Thursday,
Friday
Monday – Lateral Speed and Agility
Tuesday – Anaerobic Conditioning
Thursday – Position Specific
Friday – Anaerobic Conditioning
Summer
Conditioning
Lateral Speed and Agility
Drills
3,4,5 Cone Drills
3 Cone Wheel Drill
5-10-5
Wave Drill
Short Shuttle
SPEED AGILITY CONE DRILLS
5 –CONE PATTERN
FIGURE 8’S (28 Yds.)
PERIMETER (40 Yds.)
10 YARDS
10 YARDS
7 YARDS
BUTTERFLIES (56 Yds.)
HOURGLASS (48 Yds.)
CRISS-CROSS (48 Yds.)
“M” PATTERN (44 Yds.)
TRI-SHUFFLE (34 Yds.)
TIC-TAC-TOE (40 Yds.)
BACKWARD “L” (40 Yds.)
BOOMERANG (54 Yds.)
360’s (40 Yds.)
AGILITIES RUNNING KEY
Sprinting Forward:
Lateral Shuffle:
Sprinting Backward:
Carioca:
WORKOUT #1
4.5 X TIME TO RUN PATTERN
RECOVERY INTERVALS
WORKOUT #2
4 X TIME TO RUN PATTERN
WORKOUT #3
3.5 X TIME TO RUN PATTERN
OR RECOVER TO 140/BPM
OR RECOVER TO 144/BPM
OR RECOVER TO 148/BPM
Summer
Conditioning
Anaerobic Conditioning
Drills
300’s (55,53,51)
300 yd shuttle
200’s (45,43,41)
100’s (18,16,14)
Sprint Ladder
Gauntlet
60’s
40’s
200 START
300 START
200 FINISH
300’S
GROUP 1
OL/DL – 58
GROUP 2
QB/RB/LB/DE/TE – 55
GROUP 3
WR/DB - 53
300 FINISH
200’S
GROUP 1
OL/DL – 36
GROUP 2
QB/RB/LB/DE/TE – 33
GROUP 3
WR/DB - 31
NOTE:
300’S – Sprint 300 yards and then walk the curve to the start line.
200’S – Sprint 200 yards and then walk across the field to the start line.
120’S & 60 YARD FIELD SPRINTS
UNIVERSITY OF SOUTH FLORIDA
G
EXECUTION:
5
10


15
20

25
30
35

BEGIN ON THE GOAL LINE
ON COMMAND SPRINT DESIGNATED
DISTANCE, TOUCH LINE WITH HAND AND
SPRINT BACK. REST DESIGNATED TIME AND
REPEAT SEQUENCE UNTIL COMPLETE.
60’s
OL/DL = 9
QB/RB/LB/TE/DE = 8
WR/DB = 7
120’S
OL/DL = 19
QB/RB/LB/TE/DE = 17
WR/DB = 16
40
45
50
45
40
35
30
25
20
15
10
5
BULLS
G
WORKOUT #1
1 X TIME TO RUN PATTERN
OR RECOVER TO 140/BPM
RECOVERY INTERVALS
WORKOUT #2
.85 X TIME TO RUN PATTERN
OR RECOVER TO 144/BPM
WORKOUT #3
.75 X TIME TO RUN PATTERN
OR RECOVER TO 148/BPM
Summer
Conditioning
Position Specific
Drills
4 Stations General Athleticism
Pattern Running 3 x 10 patterns (2 minutes
progressing to 1:15 seconds.
Defensive Backs
Explanation:
Select a starting spot on the field. All patterns will begin from that spot.
Between each full speed pattern, jog back to that spot to begin the next pattern. A
coach or running partner will call out your next pattern to you during your job back
to that spot until you finish 10 consecutive patterns. Begin each pattern from your
positon stance.
Note: The clock runs continuously from the time you initiate the first pattern until
you jog back and touch the spot after the last pattern.
Patterns:
10S, 20S, & 40S – 10,20, & 40 YD Sprint
5BF – 5 YD Backpedal, 10 yd sprint
10BBR/BBL – 10 yd Backpedal break Rt or Lt
20BP – 20 yd Backpedal
LCD/RCD – Backpedal 10 yds, Turn Lt or Rt and Sprint 5 yds, Break Lt or Rt
LFD/RFD – Backpedal 10 yds, Crossover Run Rt or Lt at 45 degrees, Sprint 5 yds
RZD/LZD – Crossover Run at 45 Degree Angle for 10 yds, square up and
backpedal for 5 yds Rt or Lt.
40S
20S
10S
10SHL
5BF
10BBR/BBL
LCD/RCD
RFD/LFD
20BP
Pattern Run Progression:
Rep
1
2
3
4
5
6
7
8
9
10
Set 1
20BP
LZD
40S
10BBL
5BF
LCD
10BBR
LFD
RCD
10S
Set 2
40S
10BBR
5BF
RZD
20BP
RFD
LCD
10BBL
LZD
20S
Set 3
10BBL
LFD
20S
RCD
20BP
10BBR
5BF
RZD
RFD
10S
Summer
Testing
300 yd shuttle
Height, Weight, Body Fat, Vertical,
Bench, 225, Power Clean
Don’t test squat, 40, agility – Risk of
injury
300 YARD SHUTTLE TEST
C
C
P
P
C
C
C
P
P
Equipment:
 Stop Watch
 Clip Board
 Pencil
 Cones
Execution:
 The athlete sprints 60 yards X 5 laps. Their time is recorded by the coach, and
the athlete rest the time it takes for the next athlete to run his shuttle a 1;1 work
to rest ratio. The athlete then performs his second repetition of 60 yards X 5
laps. The time is recorded and added to the first repetition and divided by 2 to
get the average. The average of the two repetitions must be within the the
shuttle qualifying time.
SHUTTLE QUALIFYING TIMES:
Offensive Line – 55 sec.
Defensive Line – 53 sec.
Defensive End – 50 sec.
Tight End – 50 sec.
Special Teams – 49 sec.
Linebacker – 48 sec.
Running Back – 47 sec.
Wide Receiver – 46 sec.
Defensive Back – 46 sec.
Training Camp
Resistance Training
5 workouts per group; Team workouts by
Offense and Defense.
Workouts follow morning practice
Upper body workout
Conditioning
Gassers, Half Gassers, Crossfields
County Fair
Inseason
Resistance Training
Power Positions 3x’s per week Mon/Wed/
Thurs
Skill 2x’s per week Mon/Wed
Raging Bulls – 4x’s per week
Mon/Tues/Thurs/Fri
Conditioning
Crossfields
University of South Florida
Strength & Conditioning
Inseason
Power Positions
OL/DL/DE/TE/LB/FB
Stretch Routine } Prior To Workout
LSA, Foot Quickness, Plyometrics} Prior To Workout
Monday
Power Clean Tech
4 Way Hip
Bench
Seated Row
Military Press
St. Bar Curls
Tricep Push Downs
Core
Grip
Neck Lat Flex
Neck Flex
4 x Cycle
1 x 10-12
5 x Cycle
3 x 10-12
3 x 10-12
3 x 10-12
3 x 10-12
200 reps
Cycle
2 x 12
1 x 12
Thursday
Bench 40
Db Bench
Shoulder Complex
Upright Rows
Dips
Rotator Cuff
Db Flyes
Core
Grip
Neck Lat Flex
Neck Alt Flex
5x8
2x8
3 x 10-12
3 x 10-12
3 x 10-12
3 x 10-12
3 x 10-12
200 reps
Cycle
2 x 12
1 x 12
Wednesday
Power Clean Combo
Incline
Leg Curls
Leg Ext.
Glute Ham
Lat Pulldown
Shrugs
Core
Grip
Neck Lat Flex
Neck Ext
4x3
5 x Cycle
2 x 10-12
2 x 10-12
2 x 10-12
3 x 10-12
2 x 10-12
200 reps
Cycle
2 x 12
1 x 12
University of South Florida
Strength & Conditioning
Inseason
Skill Positions
WR/DB/QB/RB/SP
Stretch Routine } Prior To Workout
LSA, Foot Quickness, Plyometrics} Prior To Workout
Monday
Power Clean Combo
4 Way Hip
Leg Curls
Bench Press
Lat Pulldown
Military Press
Rotator Cuff
Tricep Pushdowns
St. Bar Curls
Core
Grip
Neck
5 x Cycle
1 x 10-12
2 x 10-12
5 x Cycle
2 x 10-12
2 x 10-12
2 x 10-12
2 x 10-12
2 x 10-12
200 reps
Cycle
4 x 10
Wednesday
Power Clean Tech
Single Leg Circuit
Leg Ext
Shrugs
Incline Press
Seated Row
Shoulder Complex
Rotator Cuff
Dips
Alt. Db Curls
Core
Grip
Neck
4x5
2 x 10-12
2 x 10-12
3 x 10-12
5 x Cycle
2 x 10-12
2 x 10-12
2 x 10-12
2 x 10-12
1 x 10-12
200 reps
Cycle
4 x 10
University of South Florida
Strength & Conditioning
Inseason
Raging Bulls
Stretch Routine } Prior To Workout
LSA, Foot Quickness, Plyometrics} Prior To Workout
Monday
Bench Press
Db Incline
Lat Pulldown
Military Press
Shoulder Complex
St. Bar Curls
Dips
Core
Grip
Neck
5 x Cycle
3 x 10-12
3 x 10-12
3 x 10-12
3 x 10-12
3 x 10-12
3 x 10-12
200 reps
Cycle
4 x 10
Thursday
Incline
Seated Row
Db Bench
Military Press
Shoulder Complex
Alt Db Curls
Dips
Core
Grip
Neck
Friday
Tuesday
Power Clean Tech
Leg Press
Leg Curls
Shrugs
Step-Ups
St. Legged Deadlift
Calf Raise
Core
Grip
Neck
5x5
5 x Cycle
3 x 10-12
3 x 10-12
2 x 10-12
3 x 10-12
1 x 10-12
200 reps
Cycle
4 x 10
5 x Circuit
3 x 10-12
3 x 10-12
3 x 10-12
3 x 10-12
3 x 10-12
3 x 10-12
200 reps
Cycle
4 x 10
Power Clean
Squat
Leg Ext.
Shrugs
Glute Ham
Lunges
Calf Raise
Core
Grip
Neck
4 x Cycle
3 x 10-12
3 x 10-12
3 x 10-12
3 x 10-12
3 x 10-12
1 x 10-12
200 reps
Cycle
4 x 10
Inseason
Post Season Testing
Raging Bulls test all but 40, Agility,
Shuttle
Starters test Ht., Wt., % Fat, Vertical, 225
Christmas
Active Rest
Resistance Training
3 x’s per week (Two Upper, One Lower)
Conditioning
Aerobic 20-30 mins
100’s
Gassers
University of South Florida
Strength & Conditioning
Basic Strength
Off-Season Preparation
Stretch Routine } Prior To Workout
Monday
Squat
Leg Curls
Leg Ext.
Glute Ham or RDL
Calf Raise
Core
Grip
Neck
3 x 8-10
3 x 8-10
3 x 8-10
3 x 8-10
3 x 8-10
200 reps
Cycle
4 x 10
Thursday
Leg Press
Front Squat
Single Leg Circuit
Glute Ham or RDL
Shrugs
Core
Grip
Neck
3 x 8-10
3 x 8-10
2 x 8-10
3 x 8-10
2 x 8-10
200 reps
Cycle
4 x 10
Tuesday
Bench Press
Db Incline
Military Press
Shoulder Complex
Tricep Pushdowns
St. Bar Curls
Core
Grip
Neck
5 x Cycle
3 x 8-10
3 x 8-10
2 x 8-10
3 x 8-10
3 x 8-10
200 reps
Cycle
4 x 10
Friday
Incline
Db Bench
Shoulder Complex
Dips
EZ Bar Curls
Core
Grip
Neck
5 x Cycle
3 x 8-10
2 x 8-10
3 x 8-10
3 x 8-10
200 reps
Cycle
4 x 10