EDINA
HORNET
SUMMER STRENGTH
TRAINING
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HORNET SUMMER STRENGTH & CONDITIONING
TABLE OF CONTENTS
I.
II.
HORNET STRENGTH & CONDITIONING MANUAL pg.4-17
SUMMER STRENGTH TRAINING – 3 PHASES pg.18-30
III.STRENGTH TRAINING ROUTINESa.)
b.)
c.)
d.)
e.)
f.)
Multi-Set Barball pg.31
Multi-Set Dumbbell pg.32
Dumbbell Elevator pg.33
Multi-Set Machine pg.34
Pre-Exhaust pg.35
Lower Body Routine pg. 36
IV.STRENGTH TRAININGa.) The Rep pg.37-40
b.) Importance of Progression pg. 41-47
c.) Intensity & Time pg.48-50
d.) Supervision & Motivation pg.51-52
e.) Recording pg. 53
f.) In Season Training pg. 54
g.) Program Organization pg.55-58
h.) Upper Body pg. 59-60
i.) Lower Body pg.61-62
j.) Neck/ Midsection/ Arms pg. 63
k.) Strength Training Principles pg. 64
l.) Seven Strength Training Variables pg. 65-67
m.) How to Record pg. 68
n.) Manual Resistance pg. 69-89
V.CONDITIONING
a.)
b.)
c.)
d.)
e.)
f.)
g.)
h.)
Specificity of Conditioning pg. 90-102
Warm-up Procedure pg. 103
Interval Routines pg. 104-112
Sample Five-Week Interval Programs pg. 112
Maximum Results in Minimum Time pg. 113
Short Shuffle pg. 114
Up- Backs pg. 114
The Ladder pg. 115
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HORNET SUMMER STRENGTH & CONDITIONING
HORNET SUMMER STRENGTH & CONDITIONING
TABLE OF CONTENTS
VI. SKILL DEVELOPMENT pg. 116-117
VII. FLEXIBILITY pg. 118-119
VIII. NUTRITION REST pg. 120-125
IX. THE MENTAL COMPONENT pg. 127-132
X. QUESTIONS & ANSWERS pg. 133-143
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I. EDINA HORNET STRENGTH AND CONDITIONING
The purpose of this manual is to provide you with a general overview of our conditioning
philosophy. The methods we endorse are based upon the most current literature
available, the facts, and our experience. It is our responsibility to provide you with those
methods that stimulate the best gains in the safest and most efficient manner possible.
You’ve all increased your fitness levels using a wide range of methods. Our goal is to
provide you a program with balance.
Too much emphasis in one area may leave you deficient in another area.
Overall fitness specific to the needs your sport is our priority.
CONDITIONING CALENDAR
Skills are specific. Running a drill, catching a ball, shooting a ball, covering
receiver requires specific skills. You will be rusty at these skills if you wait until
your pre-season camp to employ these skills.
Time and space do not allow us to give you all the details of our conditioning
philosophy. We have enclosed general guidelines. Should you have any specific
questions, please do not hesitate to contact us immediately.
There are several elements that make up your overall levels of fitness. They
include the following components. Each must be addressed individually to achieve
overall fitness for an athlete:
1. MUSCULAR STRENGTH
2. CONDITIONING
3. FLEXIBILITY
4. SPECIFICITY OF EXERCISE
5. SPECIFICITY OF SKILLS
6. NUTRITION/EXCESS BODY WEIGHT
7. REST
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MUSCULAR FITNESS
The primary objective of our strength program is to reduce the chance of injury and
build general overall strength. The risk of injury to any area of the body demands that
each major muscle group be developed to its maximum. Most sports are gross motor
activities. All major muscle groups are used to perform each of the skills you use on the
field or court. We can enhance the abilities you use if each area of the body is developed
to its maximum. Balance is the key to your overall fitness program. Balance is also the key to
your strength program. We divide the body into five major segments.
They include the following:
1. NECK (Neck, Traps)
2. HIPS & LEGS (Buttocks, quadriceps, hamstrings)
3. MIDSECTION (Abdominals, Low Back)
4. TORSO (shoulders, Upper Back, Chest)
5. ARMS (Biceps, Triceps, Forearms)
Each area of the body, and exercise performed, must be given equal emphasis.
We’ve observed that many young players coming into our program have ignored the neck and
the shoulder capsule. For that reason, we urge young players to begin emphasizing those
areas. Your program lacks balance and the proper priorities if you spend 25 minutes benchpressing each workout, and just a few minutes on your neck and/or shoulders.
Your muscles act as shock absorbers for your joints. Our goal is to prevent the
“sudden impact” injury, if possible, and also reduce the repetitive trauma muscles are
exposed to day after day, practice after practice. By developing and maintaining near
maximum strength levels during the season, we also hope to prevent or minimize the
accumulative trauma to your joints that can cause problems after your career is over.
REP
The foundation of any strength program is the rep. It is how each rep is performed that
determines the quality and productivity of each exercise. We divide the rep into three phases.
They are the raising phase , the pause phase and the lowering phase.
Each phase is equally important. The same muscles used to raise the weight are the same
muscles used to lower the weight. With the proper emphasis, you will also get stronger from the
lowering phase of an exercise.
RAISING PHASE:
During the raising phase, you must raise the weight without jerking, bouncing, or
using momentum to assist. The brain will only recruit as many fibers as is needed to raise
weight – no more, no less. Motor learning experts state that it is the “intent” to raise the weight
fast that is the key to developing explosive power. Not that the implement itself moves fast.
If you can raise the weight extremely fast, the weight is too light to stimulate
maximum strength gains, or you are using momentum to assist. Observe the competitive
power lifter attempting to bench press a heavy weight. He pauses momentarily with the
bar touching his chest and tries his hardest to rise the weight as fast as he can. The bar
will move in a smooth and controlled manner.
Observe the Olympic lifter performing the power clean. The lifter initiates the
movement with muscle, but momentum eventually takes over as he literally throws the bar
in the air as he jumps under it. The use of a force plate demonstrates that there are few
and eventually no muscle fibers working during parts of the exercise.
The explosive training “myth” is just that—a myth! It will eventually result in injury.
Raise the weight at a speed that allows only the muscle to perform all of the work. Pause
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momentarily in the “muscles contracted” position. If there is no bounce or recoil, you can
assume that you’ve minimized or eliminated the momentum.
PAUSE PHASE:
The Sliding Filament Theory provides us with information regarding how a muscle
fiber contracts. Each muscle fiber is composed of two filaments. As a muscle (each
individual fiber) contracts these two filaments pull themselves toward (and eventually over)
each other causing the fiber to fully contract.
The process is important to understand if full-range exercise is to be accomplished.
The greatest numbers of muscle fibers are recruited in a muscles contracted (pause
phase) position. It is at this point the best gains in strength can be made if…you pause
momentarily (stop) in the muscles contracted position .
If there is any bounce in this position there are literally thousands of muscle fibers
not recruited or developed, eliminating potential strength gains.
LOWERING PHASE:
Gravity and muscular friction make it easier to lower the weight. During the raising
phase, you are fighting against gravity. It makes it harder to raise the weight. During the
lowering of the weight gravity is assisting you. You can lower a great deal more weight
than you can raise. Because of this, you will use fewer fibers to lower the same weight
you raised unless:
1) You allow more time to lower the weight.
2) You add more weight during the lowering phase.
Once you’ve raised the weight and paused momentarily in the contracted position,
you should take longer to lower the weight.
The lowering phase should be performed in a smooth, consistent manner from the
beginning of the movement until the end. Once fatigue sets in, there is a tendency to
speed up the lowering phase. This will make the exercise easier to perform and less
productive. The speed of the lowering phase should be identical on the first rep through
the last rep.
HOW MANY REPS:
The literature and our experience indicate that an individual should perform
somewhere between 6 and 12 reps of most exercises. If only a few heavy reps are
performed, you will not have enough time to activate a high percentage of all the fibers
available.
While performing a one-max rep, you will only activate a limited supply of fibers.
You will not develop all of the fibers leaving you more vulnerable to injury. There is also a
conditioning effect that is specific to your sport that is obtained by increasing the number of
reps.
As fatigue sets in on the playing field or court, you are gradually bringing more
fibers into play. It could be the first long drive of a game, the second period, 8th inning, or
half way through practice. If your training involves a few heavy reps, you’ll eventually be
using muscle fibers on the field or court that you didn’t strengthen in the weight room. The
power lifter has needs specific to his event, as does the varsity athlete
You can get stronger performing almost any number of reps. Performing a few
heavy reps is more dangerous, too time consuming, and not specific to the muscular
needs of playing your sport.
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DOESN’T A FEW HEAVY REPS ADD MORE BULK?
If it did, everyone using the system would be “bulky.”
WHY ISN’T THE 132 POUND POWER LIFTER BULKY?
He uses the same system as the super heavy weight.
The facts remain that it’s your genetic potential dictated at conception that dictate how much
muscle you’re capable of adding. It’s not the number of reps you perform or the equipment you
use that affect how your body responds. It’s how you perform each rep of each set, of each
exercise that generates gains. It’s the developing potential your parents blessed you with and
how hard you train that will dictate the magnitude of your gains.
All of our players use the same system of sets, reps and exercises. Each player at every
position must be afforded the same opportunity to get as strong as they can. How strong and
how much muscle you gain has been predetermined.
There are some specific physiological and biochemical advantages that allow some players to
lift more weight and/or add more muscle than others. This is why we never compare one
athlete’s strength level to another. If you’re interested in learning about what some of these
differences are, just ask!
HOW MUCH WEIGHT:
To generate maximum gains, you must use as much weight as you can properly
raise and lower. Each workout, you must attempt to add more weight and/or perform more
reps on every set of every exercise, every time you train.
Unless you frequently record your weight and reps for every exercise, you run the
risk of performing exercise that isn’t making you stronger. That’s why we record the
information we do on your workout cards. You can make an exercise easier or harder by
changing the order of exercise, raising or lowering a seat setting (on a machine) or
changing equipment.
At the end of every season, we record your best effort of each exercise, that order
they were performed, and any seat settings. We transfer them to your workout cards for
the new year. Your goal is to improve your strength level by the time your season starts.
Remember, it is how you lift the weight that is the key, not how much you lift.
HOW MANY SETS:
You can gain strength performing one set or ten sets. How you conclude each set
determines how productive and intense the exercise is, not how many sets you do. As you
increase the intensity of each set you must decrease the quantity (number of sets and
exercise) performed.
If you perform 7 reps and you are capable of doing 8, logic tells you that you could
have gained more from the set. A sub-maximal set will produce sub-maximal results.
We have many options to our typical package of sets and reps. The foundation of
our training philosophy revolves around one to two intense sets. If you perform one or two
sets correctly, you won’t want to perform any additional sets. Additional sets of properly
performed exercise will eventually prevent you from fully recovering by your next workout.
Time and conservation of energy are top priorities during the season. High intensity
exercise requires the least amount of time to perform, consumes the least amount of
energy, and best prepares your muscles for the needs of your sport.
Once you’ve warmed up, use as much weight as you can handle for 8-10 all-out
reps. If you perform a second set you should not be able to add more weight. If you do
add more weight, you didn’t use as much weight as you could have on the first set.
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Our approach to selecting the number of sets is based on literature, our experience and logic.
All muscles are nearly identical at the cellular level. Once you establish a training package, be
consistent. It doesn’t make sense to vary the number of sets (and reps) based on the body part,
exercise performed, or the equipment. If you feel that 5 sets of 5 reps is most effective for your
sport, you should then perform 5 sets of 5 reps while performing the bench press, neck
exercises, sit-ups, and so on.The same logic (or lack of) applies to the equipment you use. The
set/rep combination should not vary while using a barbell, dumbbell, machine, or manual
resistance. It doesn’t make sense to state that you must use a barbell to develop your
pecs, but it’s okay to use a machine for your neck, lats, or hamstrings.
It is not the tool you use, but how you use the tool that produces results. It’s not the set/rep
combination that is the key to development. It is the intensity of exercise and
how you perform each rep that produces gains.
WHICH EXERCISES:
The exercises you perform will be totally dictated by the equipment you have
available. There is no one exercise more important than another. We are not a
weightlifting team. You’ll need a wide range of equipment to develop each of the major
muscles that are used to play the game and protect you. Equal emphasis must be placed
on every exercise.
Some athletes only perform (or prefer) those exercises they are good at or are
easiest to execute. You probably stand to gain the most from performing exercises you
don’t like to perform.
Through the years, we’ve observed young players coming into our program with
well developed chest muscles from hours of bench pressing. Unfortunately, may have
ignored the critical areas of the body like the neck and shoulder capsule, the hamstrings,
abs and lower back.
Don’t be surprised if you ask one of your upper classmen how much he can bench
and he asks you how strong are the extensors of your neck or the posterior head of your
deltoid.
NECK:
Every workout you should perform 5 exercises for the neck. The first exercises are
the shoulder shrug and/or upright row followed by 3 exercises on the neck machine to
include, neck extension (backwards), lateral flexion (side to side) left and right. We then
spot the neck flexion (forward) movement manually.
HIP & LEGS:
Our normal leg routine involves six movements. A leg extension (quadriceps), leg
curl (hamstrings), and two pushing (ex. Leg press or Squat) movements, inner thigh, and
calf raise. In our facility, we have 5 different pushing movements. We also have two
different leg extension and leg curl machines.
Each piece of equipment has a different design and structural advantages. They
offer you a wide range of variety. We have six basic routines. We alternate routines every
workout never going through the same routine twice. This helps to minimize the boredom
both mentally and physically.
MIDSECTION:
The midsection is composed of the abdominals and the lower back. There are a
wide range of exercise that we use for the abs. We perform the Straight-Legged Deadlift
or Low Back Extension to strengthen the lower back.
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UPPER BODY:
Our normal routine consists of a maximum of 10 exercises for the upper body.
The major muscles of the upper body are the deltoids (shoulders), lats (upper back), and
pectorals (chest). Each of these areas should receive equal emphasis. Most young
players have overemphasized the pecs at the expense of under developing the entire
shoulder capsule.
For those players trying to add mass to the torso, don’t ignore the upper back.
The upper back muscles are potentially bigger than any other muscle in the upper body.
In our typical routine, we usually perform 2-3 exercises for each body part. We
have a wide range of equipment that allows you to perform many different exercises for
each body part. For example, you will perform the seated press exercise in each of the 6
routines. We have 5 different pieces of equipment to perform the seated press. Each
workout, we change the order of exercise, substitute different exercise, and use different
equipment.
If we had a priority in the upper body, it would have to be the shoulder capsule.
There are 3 heads to the deltoid, and the rotator cuff. Each of these areas must be
isolated and developed for their maximum to help protect the neck and shoulder area.
ARMS:
We perform a wide range of exercises for the biceps, triceps, and forearms.
Remember, the key to any strength program for an athlete is balance. General
overall strength. Develop each major muscle group to its maximum. Create as much
variety as possible to prevent muscular staleness and boredom.
Eliminate the inconsistencies and contradictions. Establish the most effective)
set/rep range available. Apply that philosophy to each area of the body, exercise
performed, and equipment used.
STEROIDS / SUPPLEMENTS:
Steroids are illegal. It is a violation of the law to use a steroid not prescribed by a
doctor. We do not condone the use of steroids or any supplement to
enhance performance.
Steroids and/or supplements will not increase the skills used to play. Blocking, tackling,
shooting, reacting, lining up properly, catching and throwing a ball are not enhanced by
drugs. Train hard, get adequate rest, eat properly, and you’ll play the game as well as
you’re capable of playing.
If you are a lousy athlete and use steroids or supplements, you’ll still be a lousy
athlete. You’re also a dumb one. You could be banned from the league; but most
important, you will jeopardize your health and the health of your off-spring.
IN-SEASON TRAINING:
Strength losses are rapid. Significant amounts of strength and muscular body weight
are lost unless meaningful strength work is performed at least twice a week from the first
day of camp until the last game of the season. Our off-season strength program mirrors
our in-season strength program.
In some programs
the amount of time devoted to in-season lifting has been reduced or labeled voluntary.
Our coaches have designated training times during the week set aside exclusively for
strength training. Regardless of your past experience you must be prepared to work your
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hardest during these in-season workouts. If you haven’t in the past be prepared to exert
your best effort from the first day of camp until the last game in the season. In-season
training is the foundation of our HORNET strength program.
The day after a game or meet you will be stiff and sore. Using sub-maximal weight will
result in a rapid decline in strength and a corresponding decrease in muscular body weight.
Maintaining near maximum strength levels for the entire season can become an advantage
as the season progresses.
Near maximum strength levels can be maintained if:
1. You are fortunate enough to avoid serious injury.
2. You are willing to train hard in spite of minor bumps or bruises.
3. If you are injured you train those areas of the body that are unaffected.
4. You enthusiastically perform meaningful, intense, and productive exercise
every workout.
5. You work hard to regain any loss in strength (due to injury, summer camp,
etc.)
6. You keep accurate records to prevent sub-maximal efforts.
7. You develop consistent and sound eating habits for the entire season.
8. You must avoid alcohol abuse.
9. You get the necessary amount of sleep and rest to insure full recovery by
game day.
Training the day after the game is the best day to lift during the season. It will help
alleviate muscle soreness. You will physically feel better at the end of your total body
workout and you’ll be less sore the next day. It will also prepare you for a second
productive workout later on in the week.
You must try to “peak” every day in practice and for every game until the season is
over. It makes little sense to lift hard in the off-season and not work equally hard when it
can make the most difference (during the season)
CONDITIONING
Cardio-respiratory (CR) fitness incorporates the efficiency of your heart and lungs.
During exercise, you heart and lungs must deliver oxygen to the working muscles.
The aerobic system is the energy system developed with low intensity exercise
similar to running, rowing, stair climbing, swimming, etc. The anaerobic system is the
energy system developed with high intensity exercise similar to speed work. Each system
compliments the efficiency of the other.
An activity is considered aerobic in nature if it meets the following criterion:
1. It must involve several large muscle groups.
2. The activity must be rhythmic in nature (running, rope jumping, bike riding,
etc.).
3. It must be sustained for a minimum of 12 minutes and up to 45 minutes.
4. Heart rate should remain somewhere between 70-85% of its maximum.
Your heart rate is the key to any aerobic exercise. If your pace is too slow, your
heart rate will dip below 70% of its maximum and you won’t improve aerobically. If your
pace is too fast, your heart rate will exceed 85% and your gains will not be any better (but,
you’ll endure a great deal more discomfort).
While training aerobically, try to keep your heart rate between 80-85% of its
maximum. To determine 85% of your predicted max. heart rate, use the following formula.
220 – Age = Predicted max. heart rate
X .85 = ideal beats/minute during aerobic exercise
Let’s assume you’re 25 years old. The example below illustrates how to determine
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your ideal heart rate while running, riding a stationary bike, using the Life Step, or during
any aerobic exercise:
200 Max. number of times the average person’s heart
beats.
- 25 Yrs. Old (age of our example)
195 predicted maximum heart rate (predicted maximum number of
times heart can beat)
195 Predicted max. HR
X .85 (85% = Maximum level of intensity to improve aerobic
165 capacity)
165bpm = Maximum heart rate during aerobic exercise.
195
X .70 (70% = Minimum level of intensity to improve aerobic
136.5 capacity)
137 bpm = Minimum heart rate during aerobic exercise
From the above information, we’ve determined that as a 25 year old, you must keep your
heart rate between 137 (70%) and 166 (85%). If while running, riding the bike, or doing
any aerobic exercise, your heart rate falls below 137 beats per minute, your pace is too
slow to improve your aerobic efficiency. If your heart rate exceeds 166, your pace is too
fast. For best results, establish a pace to keep your heart rate around 166.
If you continue to run or cycle at the same pace each workout, your heart rate will
gradually begin to drop and you’ll have to increase your pace to keep your heart rate
around 85%. Take your heart rate after you’ve warmed up and have been exercising at a
steady pace for 5-6 minutes. Take your pulse for 10 seconds and multiply by 6 to get your
heart rate or beats/minute.
No amount of running, biking, hill running, etc., will prepare your cardio-respiratory
and muscular system for the specific conditioning demands of your sport until you practice
and eventually play the game.
There are some guidelines that you should observe when training anaerobically.
Don’t train in a haphazard manner. Frequently record your running times and rest intervals.
For example, let’s assume you run two 440’s in 70 seconds and allow 3 minutes rest
between the two. During your next workout, you run the same two 440’s but you only rest
2 minutes and 45 seconds. It will make your second quarter more demanding. You might
allow more than 3 minutes rest and make the second 440 less productive than your
previous workout. You could run either of the 440’s faster or slower, and increase or
decrease the difficulty of the workout.
If you are trying to become more fit, you should record the distance run, the amount
of time elapsed, and the amount of rest time between each interval. It’s the only way to
prevent doing something you’ve already done. Increase the intensity of exercise as fitness
improves.
The following are guidelines suggested when performing interval work:
1. Exercise time should not exceed 75 seconds (can be anywhere
between 1 & 75 seconds).
2. Rest between each interval should be approximately 2 ½ - 4 times
the running time, or until your pulse rate drops below 120.
It should be your goal to determine how little exercise (not how much) you must
perform to get you ready to play the game. Don’t go into a workout feeling lethargic, stiff,
or not rested. That’s a sign that you’ve performed too much exercise your last workout, or
you didn’t allow enough time to recover. Remember, you exercise to feel stronger, more fit,
and perform at a higher level. As you increase the intensity of work, you must decrease
the quantity performed.
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Your speed work training can incorporate a wide range of activities. Many different
combinations of distances (10 yds. To 440 yds.) can be used. Approximately 3-4 weeks
before camp, you should implement some type of “skilled pattern running” which are drills
that mimic actual practice or game day activities.
Skilled pattern running must imitate the specific demands of your position and sport.
A basketball player should perform drills identical to those they will run at practice while
simulating game conditions. This will more closely place the exact physical demands on
your cardio-respiratory and muscular system that no other type of running or conditioning
is capable of doing. Each position and sport dictates the specific protocol you should
follow.
There is no right way to prepare. Your preference and personal experience will
eventually dictate your conditioning package.
FLEXIBILITY
Flexibility is a term used to define joint mobility and muscular range of motion. At birth
you are blessed with an abundance of flexibility as a protective mechanism. Inactivity and
the aging process erode the natural elasticity of muscles.
Stretching exercises have been implemented into most conditioning programs as
insurance against injury; specifically muscle pulls. There is no study or support from the
scientific community to substantiate that an increase in flexibility will prevent any injury.
The degree of flexibility has little if anything to do with muscle pulls. Pulls usually occur
when an athlete is in a fatigued state, not warmed up, or out of shape. There are several
benefits to stretching. However, these do not include warming up or injury prevention.
Stretching is a low intensity exercise used to increase flexibility. The amount of time
you spend stretching should be proportionate to your degree of flexibility (or lack of).
Some athletes are naturally blessed with a high degree of flexibility and some are not.
Stretching is not a warm-up. An exercise is considered a warm-up if core body
temperature is increased by two degrees or you break a sweat at room temperature.
Stretching does neither. Stretch to become more flexible, not to warm up. Perform
appropriate activities to warm up and then stretch.
The best activity you can use to warm up is the activity itself. If you’re going to run
pass routes all out, begin running slowly and gradually increase your speed. Stretching
will not warm you up to run pass routes all out.
There are a large number of stretching exercises to choose from. Like any other form
of exercise, it must be performed with some regularity. Select a group of exercises
designed to stretch the major muscles in the upper and lower body.
Use the following guidelines while stretching:
* controlled breathing
* stretch statically (hold the stretched position without bouncing)
* place the muscle into a position where you feel a mild stretch
* hold that position for 10-30 seconds
* accelerated breathing and a burning sensation are signs of overstretching
The specific movements you perform on the field or court will develop the range
of motion of the muscles used to perform those activities.
You develop a range of motion while performing a stretching exercise that is specific to that
stretch, and the limited number of fibers recruited at that point. The range of motion of the
muscles used to play your sport is radically different from the range of motion developed from
stretching. Other differences include the number of muscle fibers recruited, the violence of the
movements, and the many different arcs the muscles use to change direction, stop, and
backpedal.
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This phenomenon can be observed in the off-season while running on the treadmill.
Run intervals at 10 mph each day until your muscles adapt to this speed. You’ll
experience a new soreness in the legs when the speed is increased to 11 mph. This small
increase in speed will increase the range of motion of your stride and is enough to take
your muscles through a new range of motion. The same soreness occurs when you
increase the speed to 12 mph.
You’ve spent weeks stretching and running at slower speeds. Soreness wasn’t
experienced until you forced your muscles through a new range of motion. It is not lactic
acid accumulation if only a few reps were performed. It is the soreness from stretching the
muscle beyond its current range of motion.
Play basketball and a new soreness is experienced. Change activities (racquetball)
and there’s a new range of motion and soreness. Go to summer camp and the range of
motion to cover receivers, run pass routes, and rush the pass, will demand a new range of
motion and soreness. After several days, your muscles will adapt to the violent range of
motion these movements require.
Regardless of how much you stretch or how flexible you are, you’ll experience this new
soreness each time you perform a new activity that takes your muscles through a different
range of motion. Range of motion of the muscles involved is dictated and developed
by the activity you perform, not from a low intensity static stretching exercise.
The aging process and inactivity erode your flexibility. Some lower back problems can
be attributed to poor hamstring and low back flexibility. Inactive adults can benefit more
from stretching exercises than active athletes.
Discipline yourself to stretch daily if you wish. No equipment is necessary. However,
do not use stretching as a warm-up.
There are a wide range of stretching exercises. Select movements for each major
muscle group. The frequency is more important than the exercises you select.
SPECIFICITY OF EXERCISE
We’ve already briefly addressed the need for actually playing the game to develop
the specific conditioning affect required to play the game. You will observe this
physiological phenomenon when you progress from the off-season, to the first week of
summer camp, to the first pre-season game, and ultimately to the first regular season
game.
Each is performed at a new level of intensity which places specific demands on
your level of conditioning. Only after the first few games will your body adapt to the level of
conditioning needed to play the game ads efficiently as you can.
Your off-season conditioning needs to be structured in an intelligent manner that
best puts you in a position to reach “game condition.”
SPECIFICITY OF SKILL
Skill and exercise are two separate qualities. Each must be developed separately.
To improve a skill you must practice that specific skill.
For example, in the past we had our football linemen perform the power clean. We
told the linemen they would improve their skill coming out of their stance. We gave
quarterbacks weighted balls to throw and also tried to imitate the throwing motion in the
weight room. There are other stupid examples we could give you but you get the point.
The motor learning experts now inform us that it’s impossible to recreate the
neuromuscular pattern used to perform a skill unless that specific skill is performed. As
soon as you add resistance to a skill, it becomes exercise or a new skill. If you play golf
regularly and borrow a friend’s driver, you realize how the slightest change can affect skill.
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For, example, we ask a person to practice shooting foul shots with a conventional
basketball. Over time, the individual develops a neuro-muscular pattern to perform the
skill. The more refined the neuro-muscular pattern, the better his skill level. He begins to
recruit the same muscle fibers in the same sequence each time he shoots the ball.
Weeks later, we give our foul shooter a weighted basketball. He can’t shoot the
weighted ball with the same degree of accuracy as the conventional ball. The ball is
heavier which forces him to recruit more fibers in a different sequence. It’s a new skill. He
must learn how to shoot the weighted ball. He must develop a new neuromuscular pattern
that can only be developed by shooting the weighted ball.
After several weeks of practice with the weighted ball, we ask our subject to try
shooting the conventional basketball. He can’t shoot with the same level of proficiency as
he once could. He must now redevelop the specific skill (neuromuscular pattern) used to
shoot the conventional basketball. This can only be accomplished by shooting the
standard ball.
The experts state that there are three types of skill transfer. They are positive,
neutral, and negative transfer. Positive transfer results from the practice of the specific
skill. Whatever the skill (throwing a ball, catching a ball, pass protecting, rushing the
passer), you must practice that specific skill to get better at it.
Neutral transfer results in no transfer, good or bad. Playing tennis will not help you
become a better foul shooter, but it won’t hinder your skill either.
Negative transfer can occur if you perform an exercise or skill similar to, but not
identical to, the skill itself. It can actually adversely affect your skill level itself.
It’s impossible to improve the skills you use to play your sport without practicing
those specific skills. For this reason, we don’t try to imitate movements you perform on the
field with exercises in the weight room. We don’t advocate any off the plyometrics craze,
running down hill, or any of the other whacko ideas we’ve all had.
Realize that skills are learned and they are rapidly forgotten. They must be
performed regularly to maintain. Why execute skills in the off-season that aren’t performed
regularly during the season (if they are designed to help you play the game)?
It’s real simple when you rely on the facts. Strengthen your muscles in the weight
room, condition the cardio-respiratory and muscular system, and practice the specific skills
you use to play the game.
NUTRITION
Nutrition is one component of a fitness program where many people are
misinformed or misunderstood. Everywhere you turn you hear or read about someone
who has gained or lost 20 lbs. in one week. This type of information is misleading and
dangerous. As athletes, you must know the facts about diet and dietary habits in order to
perform at your optimum level. You cannot run a high-performance race car on kerosene.
These are facts that the FDA (Food and Drug Administration) and AMA (American
Medical Association) put out on nutrition. Every athlete and non-athlete should adhere to
these facts for better performance and to live longer. They are as follows:
BALANCED DIET
Everyone should eat a well balanced diet. A balanced diet should consist of eating
approximately 60% of your daily calories should come from complex carbohydrates, 2025% fat and 15-20% protein.
Complex Carbohydrates Fats Proteins
-Grain Products -Fruits -Red Meats -Oils -Fish
-Vegetables -Breads -Fried Foods -Butter -Poultry
14
-Rolls -Pastas -Bacon,Saus. -Ice Cream -Meats
-Cereals -Rice -Whole Milk -Cheese -Beans
DON’T SKIP MEALS
It is important to maintain food intake at a constant level throughout the day. Your
weight-regulation mechanism in you body is called the “Set Point.” It can be compared to
the thermostat in a home. Skipping meals to lose weight is counterproductive. The body
protects itself from starvation by lowering the “Set Point” or slowing down its metabolism
Therefore, if you are trying to lose weight you should eat 3 small meals a day. This will
help prevent a lowering of your “Set Point.” If you are trying to gain weight you must eat at
least 3 large meals a day plus snacks. You must increase your calorie intake.
ARE LARGE AMOUNTS OF PROTEIN ESSENTIAL?
Protein is the most poorly understood and possibly the most abused nutrient by the
athletic community. The recommended daily allowance (RDA) for protein is calculated as
follows, 1 gram per day of protein per 2.2 lbs. of body weight. Therefore, a 220 lb. man
only need 100 grams of protein per day. This is equivalent to 16 ounces of meat.
Unknowingly, an athlete can eat his total daily allowance of protein in one meal. Thus,
protein supplements are unnecessary and money foolishly spent. Weight gain is a
combination of increasing a balanced diet, which increases total caloric intake.
ARE VITAMIN AND MINERAL SUPPLEMENTS NECESSARY?
Athletes tend to consume large amounts of food, and if a sensible selection occurs,
then there is an adequate intake of vitamins and mineral daily. If your diet is not balanced,
a vitamin-mineral supplementation might prove beneficial. However, the finest source of
vitamins and minerals comes from the grocery store.
WEIGHT GAIN
Many athletes are interested in gaining weight. The type of weight an athlete needs to
gain is lean body mass (muscle mass). This can only be done through a proper strength
training regimen and sound nutritional habits. As a general rule, in order to gain weight
you must consume more calories per day than your body expends. To do this, you must
determine how many calories per day your body expends. From this total, design an
eating plan in which calorie intake exceeds your daily expenditure. The addition of 400-500
calories per day above your daily requirement would add about one pound per week. The
key is to ensure that the weight gained is lean muscle and not fat. Gaining more than a
pound per week results in increases in body fat, assuming that you are properly hydrated.
Strength training will use the extra calories to stimulate growth.
Tips:
Eat at least 3 large meals per day + 2-3 snacks
Snacks high in calories and nutrients:
Nuts
Dried Fruits
Shakes/Malts
Peanut Butter sandwiches
Cheese or veggie pizza
Granola or cereal bars
Drink juice or milk with snacks.
Eat a snack after dinner. Keep a loaf of bread and peanut butter and jelly in your room.
Canned tuna packed in water is also a good after dinner snack.
15
WEIGHT REDUCTION
Weight reduction is a simple mathematical formula. For every 3500 calories
burned above your basic metabolic rate (the amount of calories needed to survive) you
lose 1 pound of fat. This 3500 calories burned can come from a reduction of food,
increased exercise or any combination of both. Losing weight through exercise is a very
inefficient method. You burn approximately 100 calories per mile walked or ran. Therefore,
you would need to run 35 miles to lose one pound of fat or 350 miles to lose ten pounds of
fat. Maximally, the human body can only lose 2-3 lbs. of fat per week. Any additional
weight loss would come from lean tissue (muscle) and water. A combination of exercise
and food reduction is the most sensible approach. If you reduce your diet by 500 calories
a day (1 McDonald’s Quarter-Pounder with cheese is 418 calories) and do 30 minutes of
aerobic activity per day you will lose 2 lbs. of fat per week.
READING FOOD LABELS
Carbohydrates and Proteins are 4 calories per/gram where as fats are 9 calories
per/gram. Therefore, if a food label reads:
Calories per serving...89
10 grams...Carbohydrates (10 g x 4) = 40 cal. from
carbohydrates
5 grams...Fats ( 5 g x 9) = 45 cal. for fat
1 grams...Protein ( 1 g x 4) = 4 cal . from protein
89 cal. total
This product would be 50% fat. Therefore, you must be careful in selecting your
food. Just because something is low in calories doesn’t mean it is not high in fat.
Lowering your fat intake is the number one ingredient for weight loss and living healthier
lives.
HOW TO LOWER FAT SELECTION
* Buy lean cuts of meat
* Trim excess fat
* Don’t fry food - bake, broil, poach, steam, etc.
* Use fats sparingly - oil, butter, mayonnaise
* Use skim or low fat milk products
Excess weight in the form of fat reduces speed and endurance of any athlete. We
want you bigger not fatter! The following pages contain analysis of foods as to their
calories, carbohydrates, protein, and fat content. Also, there are some examples of
balanced diets. These pages are to be used as reference material to improve your overall
eating habits.
16
REST
Rest is an important component in the fitness formula. It is often overlooked because
we have been led to believe that more exercise is better. The key to maximum gains is
the proper amount of quality exercise and adequate rest.
Exercise does metabolic damage to the body. This damage is repaired during the
recovery phase. You don’t get stronger from lifting a weight -- Overload is the necessary
stimulus. Gains in strength however, are made during the resting phase. If lifting by itself
generated strength gains, you could lift seven days a week.
There’s only one energy system used to recover from exercise. The same energy
system is used to recover from lifting, running, practice and games. The energy available
to recover from exercise is limited.
The ability to recover from exercise varies with the individual. Don’t waste energy.
Perform quality work when you run and lift. Your training partner may have the ability to
recover from more exercise than you do.
Find out how little exercise you can perform to stimulate the best gains, not how much.
Exercise should make you feel better and perform better. If you don’t you may be
performing too much exercise.
There are indicators that can be used to determine recovery. Sophisticated urine and
blood tests can be administered. Some experts claim that blood pressure and resting
heart rate can be used. Feeling lethargic or experiencing unusual soreness going into a
typical workout are signs of over training.
We’ve stressed the need for keeping accurate records in the weight room. If you don’t
make steady progress each workout, you may be over training. As you gain strength and
become more fit, you should be lifting more weight and running faster. You will also be
performing more work. The energy used to recover doesn’t change significantly from an
untrained state to your most fit condition.
As you become more fit, you may need more time to recover or must perform less
exercise each workout. If you stop making gains before reaching a level of fitness you
think you should reach, cut back on the amount of exercise, don’t add more.
You can enhance the body’s ability to fully recover from exercise. Good eating habits
are essential. Try to eat meals and snacks at approximately the same time every day.
Develop normal and regular sleep patterns. Wake up at approximately the same time
every day. A lack of a normal daily routine can disrupt the systems in the body used to
help the recovery process.
Too much rest and not enough exercise is a problem for the less disciplined.
Not enough rest is a problem for the overly disciplined.
The ability to increase strength, speed and conditioning levels is dependent upon
quality work, sound nutrition, your genetic makeup, and the proper amount of rest.
17
HORNET STRENGTH TRAINING
PHASE I
EXERCISE
BODY
WEIGHT
MR NECK
FRONT/
BACK
SHRUGS
UPRIGHT
ROW
2 WEEK BASIC WORKOUT
REP
WT/REPS
MON
WT/REPS
WED
WT/REPS
FRI
WT/REP
MON
WT/REPS
WED
WT/REPS
FRI
12
12
12
LEG PRESS
/SQUAT
LEG
EXTENSION
LEG CURL
CALF RAISE
GROIN
20
CRUNCHES
LOW BACK
20
15
BENCH
PRESS
BENCH
PRESS
ROW/
PULLDOWN
SHOULDER
PRESS
ROW/
PULLDOWN
ROW/
PULLDOWN
SHOULDER
PRESS
SHOULDER
PRESS
BODY WT.
CHINS
BODY WT.
DIPS
10
BICEP/
TRICEP
10
12
12
15
12
8
10
8
10
8
10
9
MAX
MAX
18
MAY WORKOUTS BASIC PROGRAM
For the first 2 weeks of the program, all three workouts will be the same. This will be a basic total workout.
You may vary the order of the workout each day by starting with a different group. For example on
Monday begin with Neck and
follow the card straight on through. On Wednesday begin with the Lower Body and then perform your
Neck exercises and so on.
On Friday begin with the Bench Press exercise, then train your Neck before finishing with Lower Body.
You may also substitute
different pieces of equipment for the same exercise. You may use a Barbell, Dumbbell, or use a machine
for any of the exercises
listed. Use whatever you have available. Add variety. The equipment used and exercises performed
aren’t nearly as important
as how each rep is performed and how you complete the set.
TRAIN HARD – DON’T WASTE TIME
LAST 2 WEEK of MAY - BASIC WORKOUTS
1. MANUAL NECK FLEXION/EXTENSION 12 REPS
FLEXION: Lie on a flat bench on your back. Cross your arms over your stomach and hang your head
over the end
of the bench. The spotter will place one hand on your forehead and the other hand on your chin. On every
rep, your
chin will come up almost touching your chest. On every negative phase, you will extend your head getting
a good
stretch.
EXTENSION: Lie on a flat bench on your stomach. Put your arms behind your back and hang your head
over the
end of the bench. You will put your chin to your chest and your spotter’s hand will go on the back of your
head.
Raise your head against resistance until you can almost look straight ahead. Pause at the top pushing
against the
spotter’s hands. Tuck your chin as your spotter pushes you back down, chin to chest.
3. SHRUGS 12 REPS
Perform shrugs with a barbell, dumbbell, or machine. Shrug your shoulders straight up and try to
pinch your ears. Lower the weight slowly. Do not roll your shoulders. When you can no longer complete a
perfect
rep reduce the weight by 20% and continue to failure.
4. UPRIGHT ROWS 12 REPS
Once again use whatever tool is available – barbell, dumbbell strap, manual resistance, etc. Raise the
weight to
your chin. You should lead with your elbows. Pause the weight on your chin then lower it slowly getting a
good stretch
at the bottom. Have your spotter assist you with additional reps once you reach failure.
5. LEG PRESS/SQUAT 20 REPS
You should have the seat set so you can achieve the greatest range of movement without discomfort.
You should be
using the heaviest weight possible trying to reach 20 reps. the last 3 or 4 should seem almost impossible.
When you
fail, your spotter should force you through 2 more reps lowering the weight as slow as possible. You will
pause at
the top of each movement. The weight should only lightly touch at the bottom of every rep. If you are
doing barbell
squats, do a light warm-up set. You will be shooting for 20 reps on your heavy set. When fatigue sets in
and your form
starts change, rack the weight and finish off with super slow manuals. 10 seconds down – 10 seconds up.
6. LEG EXTENSIONS 12 REPS
Be very strict with these reps. Pause at the top of each rep then lower the weight slowly. Keep constant
tension on
19
the muscles. When you can no longer perform a rep on your own, have your spotter assist you until you
can no
longer control the weight in the negative phase.
7. LEG CURL 12 REPS
Quickly begin leg curls. The reps should be done in the same manner as the extension. Have your spotter
assist
you once again.
8. CALF RAISES 15 REPS
You can use a calf raise machine or a leg press. Place the balls of your feet on the apparatus. Raise your
heels until
you are on your toes. Lower your heels and get a good stretch. Keep your knees locked and straight.
When you are
no longer able to move your heels you are done.
9. ADDUCTION/ABDUCTION (GROIN/LATERAL HIP) 15 REPS
If you have a Nautilus Add/Abd. machine available, use it. If not, do these exercises manually. Both
exercises should
be done with very slow controlled movements. When you achieve 15 reps with both exercises add 5 lbs.
10. CRUNCHES
11. BENCH PRESS OR INCLINE PRESS 10 - 8 REPS
Do whichever exercise you prefer. You will perform 2 work sets. The first set choose a weight that causes
you to
fail on the 9th or 10th rep. On the second set choose a weight that causes you to fail on the 7 th or 8th rep
(you should
have to reduce the weight on the 2nd set by 10-20lbs.) Do a slow controlled movement. Don’t bounce the
bar off your
chest. When you reach failure your spotter will help you do forced reps until you can no longer move.
Each forced
rep will be followed by a slow controlled lowering of the weight. Once you can no longer move, fall off the
bench and
do strict push-ups until you really can’t move.
12. SEATED ROW 10 - 8 REPS
Use a machine or dumbbells for this exercise. Perform 2 work sets just like Bench or Incline Bench.
13. SEATED MILITARY PRESS 10 - 8 REPS
Use Dumbbells, barbell, or machine. You will again perform 2 work sets done just like the first two
exercises. Go to
failure on both sets. Heaviest weight should be used on first set and the weight reduced slightly for the
second set.
14. BODY WEIGHT CHINS/DIPS 12 REPS
When you can do 12 perfect reps get a belt and add weight.
15. BICEPS/TRICEPS 10 REPS
Curls should be done with a thick bar if you have one available. If not use a straight bar or dumbbells.
This should be
done strictly – no swinging of the bar – no arching of the back. When you fail, have your spotter help you
with
negatives until you can’t hold the bar.
20
HORNET STRENGTH WORKOUT
JUNE/JULY
PHASE II 6 WEEKS
EXERCISE
DAY 1
REPS WT/REPS WT/REPS WT/REPS WT/REPS WT/REPS WT/REPS
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
BODY WT.
LEG PRESS/
SQUAT
LEG EXT.
LEG CURL
LEG PRESS/
SQUAT
CRUNCHES
LOW BACK
MR NECK
FLEX/EXT
SHRUGS
20
12
12
10
15
12
12
UPRIGHT ROW
12
12
BENCH PRESS
10
BENCH PRESS
8
ROW
10
10
LATERAL
RAISE
FRONT RAISE
PULLDOWN
INCLINE
PRESS
INCLINE
PRESS
BICEP/TRICEP
10
10
6
10
10
21
JUNE/JULY TRAINING
The second phase will be for 6 weeks. You will have three different workouts – Monday, Wednesday,
Friday (Day 1,
Day 2, Day 3). This will be six weeks of INTENSE TRAINING!
DAY #1
1. LEG PRESS/SQUAT 20 REPS
This is an all out effort with the heaviest weight possible. When you fail, jump off quick and run to the leg
extension.
If you do a barbell squat, stop the exercise when your form changes. Rack the weight and do three super
slow
manual squats.
2. LEG EXTENSION 12 REPS
Choose a weight that you will fail on between 8-12 reps. These should be perfect reps – constant tension
on the
muscles through the entire exercise.
3. LEG CURLS 12 REPS
These will be done in the same manner as the extensions.
4. LEG PRESS 60% MAX REPS
Use approximately 60% of the weight you used on #1. These are controlled reps doing as many as
possible. How
tough are you?! Once again, if you are doing barbell squats when form goes, rack the weight and finish
with
manuals. BE SMART!
5. CRUNCHES
6. LOW BACK
-------------------------WATER-------------------------7. NECK FLEXION/EXTENSION 12 REPS
8. SHRUGS 12 REPS
9. UPRIGHT ROW 12 REPS
10. BENCH PRESS 10-8
You will do two sets. 10 reps – 8 reps. Rest 1 minute between sets. Sets 1 (10 reps) will be taken to
positive failure.
If you get the 10th rep go for 11, if you get 11, go for 12, so on. The last set you will go to positive failure
and at least 3
negative or forced reps. Go till you can’t move your arms.
11. SEATED ROW 10 REPS
Use a machine or dumbbells for this exercise. Get a good squeeze and contraction at the top of each rep.
12 LATERAL RAISE 10 REPS
This exercise will isolate the medial (side) head of the deltoid. Do not hold back.
13 MANUAL RESISTANCE FRONT RAISE 8-10 REPS
You can perform this exercise manually with a partner, with dumbbells, or with a plate.
-------------------------WATER------------------------14 PULL DOWN 10 REPS
Use an Underhand grip on the Pulldown. Pull to the front just below the chest. Get a good stretch – Full
Range.
15 INCLINE PRESS 6-10 REPS
You will do 2 sets. The rest time is whatever it takes to change the WT. The first set of 6 reps is taken to
positive
failure. The second set – 10 reps is all out – do at least 3 forced or negative reps.
16 BICEPS/TRICEPS 10 REPS
Curls should be done with a thick bar if you have one available. If not use a straight bar or dumbbells.
This should
be done strictly – no swinging of the bar – no arching of the back. When you fail, have your spotter help
you with
negatives until you can’t hold the bar.
22
HORNET STRENGTH WORKOUT
JUNE/JULY
PHASE II 6 WEEKS
EXERCISE
BODYWEIGHT
MR NECK
FLEX/EXT.
NECK RT/LF
SHRUGS
DAY 2
REPS WT/REPS WT/REPS WT/REPS WT/REPS WT/REPS WT/REPS
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
12
12
12
LATERAL
RAISE
MR FRONT
RAISE
PULLOVER
DUMBBELL
FLY
PULLOVER
INCLINE
DUMBELL
FLY
LATERAL
RAISE
REAR DELT
EXTERNAL
ROTATOR
10
LEG EXT.
MR HIP
FLEXOR
LEG CURL
GROIN
MR LATERAL
HIP
CALF RAISE
12
12
CRUNCHES
15
BICEP/TRICEP
10
10
10
10
10
10
10
10
12
12
12
12
15
23
PHASE II – DAY #2
1. MANUAL NECK FLEXION/EXTENSION 12 REPS
2. NECK RIGHT/LEFT 12 REPS
3. SHRUGS 12 REPS
4. 70 DEGREE ANGLE SHOULDER FLY OR LAT. RAISE 12 REPS
If you do not have a shoulder fly or an incline fly machine do a set of lateral raise for the shoulders. You
can use a machine, dumbbells, or do them manually.
5. MANUAL FRONT RAISE 6 –8 REPS
Start the front raise immediately. If you go hard enough you will not get 8 reps. Go till you can not pick
your arms up.
6. PULLOVER 10 reps
The only exercise that isolates the lats and provides full range exercise. If there is no machine available
perform
another pulling movement instead.
7. FLAT BENCH or MACHINE FLY’S 10 REPS
If you use dumbbells be careful. Get a comfortable stretch, and don’t bounce the weight out of the bottom.
8. PULLOVER 10 REPS
Use the same WT as the first pullover. Do as many perfect reps as possible then at least 3 negatives.
Again if you
do not have a pullover machine use a pulldown or seated row..
9. INCLINE FLY 10 REPS
10. LATERAL RAISE 10 REPS
If you use a machine or dumbbells as soon as you fail put the WT down and do 3 manual reps.
11. REAR DELT 10 REPS
Use a machine, dumbbells, or manual resistance. This is a highly neglected area but a very important one
for the
upper back and stabilizing the shoulder. Don’t neglect this exercise.
-------------------------WATER------------------------12. EXTERNAL ROTATOR CUFF 10 REPS
13. LEG EXTENSION 12 REPS
You will just go to positive failure today. No forced, or negative reps. But give an all out effort and beat the
reps you
did on the last workout.
14. MR HIP FLEXOR 12 REPS
Call me if you’re unsure how to perform this exercise. Don’t skip it!
15. LEG CURL 12 REPS
These will be done the same as the extensions. Positive failure only. The reps should still be smooth and
controlled.
16. ADDUCTION (groin) 12 REPS
This should be done smoothly. Try to get a good stretch at the widest point then squeeze the weight
smoothly.
If a machine is not available do manuals.
17. ABDUCTION 12 REPS (LAT. HIP)
Do these on a machine or manually.
18. CALF RAISE – STANDING OR SEATED 15 REPS
19. CRUNCHES
Perform a wide variety of exercises for the abdominal region.
20. BICEP/TRICEP
If you have a thick bar use it. If not use a straight bar or dumbbells. This should be done strictly – no
swinging of the
bar – no arching of the back. When you fail, have your spotter help you with negatives until you can’t hold
the bar.
24
HONRET STRENGTH WORKOUT
JUNE/JULY
PHASE II 6 WEEKS
EXERCISE
DAY 3
REPS WT/REPS WT/REPS WT/REPS WT/REPS WT/REPS WT/REPS
BODYWEIGHT
WEEK 1
MR NECK
FLEX/ EXT.
SHRUGS
12
BODYWT.
CHINS
SHOULDER
PRESS
SHOULDER
PRESS
SEATED ROW
INCLINE
PRESS
PULLDOWN
BENCH
PRESS
BENCH
PRESS
MAX
LEG PRESS/
SQUAT
LEG CURL
LUNGES/
SQUAT
LEG CURL
LEG PRESS/
SQUAT
10
CRUNCHES
LOW BACK
15
15
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
12
10
8
10
10
10
10
6
12
10
12
10
BICEP/TRICEP 10
25
PHASE II – DAY #3
1. MR NECK FLEXION 12 REPS
2. MR NECK EXTENSION 12 REPS
3. SHRUGS 12 REPS
4. BODYWEIGHT CHINS MAX REPS
Use an underhand grip and perform as many rocket reps as possible. When you can’t perform another
rep do
negatives until you get a total of 10 reps. Use a band to assist if available.
5. SHOULDER PRESS 10 – 8
Same as the Bench Press routine on Day 1
6. SEATED ROW 10 REPS
7. INCLINE PRESS 10 REPS
It’s Friday. Go hard on this workout. You can rest Saturday and Sunday.
8. PULLDOWN 10 REPS
9 BENCH PRESS 6 – 10 REPS
2 Sets. Same as the incline press on Day 1
10. LEG PRESS/SQUAT 10 REPS
For this leg routine we will do three sets of leg press or squats with 10 reps each. The first set go to
positive failure.*
(Unless Squating). You should go from one exercise to the next with no rest while doing this leg routine.
PUSH
YOURSELF!!
11. LEG CURL 12 REPS
12. LEG PRESS/SQUAT 10 REPS
Go to positive failure with one forced rep (only on a leg press)
13. LEG CURL MAX + 3 FORCED
Use the same weight as the first set. Perform as many perfect reps as possible – Then have your partner
take you
through 3 forced or negative reps.
14. LEG PRESS/SQUAT 10 REPS
Last set is all out. Go as hard as possible. When you think you can’t move have your partner drop the
weight and do
5 more reps.
15. CRUNCHES MAX REPS
16. LOW BACK EXTENSIONS 15 REPS
17. BICEPS/TRICEPS 12 REPS
26
HORNET STENGTH WORKOUT
PHASE III 6 WEEKS
DAY 1
JULY/AUG
EXERCISE
REPS WT/REPS WT/REPS WT/REPS WT/REPS WT/REPS WT/REPS
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
BODYWEIGHT
LEG PRESS/
SQUAT
LEG CURL
HIP/Flex/Exten.
CALF RAISE
15
CRUNCHES
LOW BACK
15
15
MR NECK
FLEXION
SHRUGS
12
BENCH
PRESS
BENCH
PRESS
PULLDOWN
LATERAL
RAISE
REAR DELT
SEATED ROW
BW
DIPS/CHINS
ROTATOR
CUFF
BICEP/TRICEP
10
12
12
15
12
8
10
10
8
10
10
8
12
27
JULY AND AUGUST
This is the last phase before fall. In order not to over train, we will cut back your lifting days to 2 days a
week. These will still
be very intense sessions. For some of you, your biggest strength gains will be made during this time
Follow the program presented below. Remember to give an all-out effort on each exercise.
DAY #1
1. LEG PRESS/SQUAT 15 REPS
2. LEG CURL 8-12 REPS
3. MR HIP ABDUCTION (LATERAL HIP) 12 REPS
4. CALF RAISES 20 REPS
5. CRUNCHES 20 REPS
6. LOW BACK 15 REPS
7. MANUAL NECK FLEX/EXT 12 REPS
8. SHRUGS 12 REPS
9. BENCH PRESS 10 – 8 REPS
10. PULLDOWN 10 REPS
11. LATERAL RAISE 10 REPS
12. REAR DELT 10 REPS
13. BODYWEIGHT CHINS/DIPS MAX REPS
Do as many perfect chins and dips as possible. Tight contraction at the top, 4 count down – controlled
movement
from the bottom. When you fail do at least 3 negative reps.
PUSH YOURSELF!!!
14. EXTERNAL ROTATOR CUFF 12 REPS
15. BICEP/TRICEP 12 REPS
28
HORNET STRENGTH WORKOUT
JULY/AUG
PHASE III 6 WEEKS
EXERCISE
DAY 2
REPS WT/REPS WT/REPS WT/REPS WT/REPS WT/REPS WT/REPS
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
BODYWEIGHT
MR NECK
12
FLEX/EXT
UPRIGHT
12
ROW
SHOULDER
PRESS
SHOULDER
PRESS
SEATED ROW
INCLINE
PRESS
CHEST FLY
LAT
PULLDOWN
PUSH-UPS
ROTATOR
CUFF
10
8
10
10
10
10
MAX
10
BICEP/TRICEP 12
LEG
EXTENSION
MANUAL HIP
FLEXOR
LEG CURL
LEG PRESS/
SQUAT
HIP
Flex/Exten.
HIP
ADDUCTION
AB
CRUNCHES
12
12
12
12
12
12
MAX
29
DAY # 2
1.
MANUAL NECK FLEX/EXTEN 12 REPS
2.
UPRIGHT ROWS
3.
SHOULDER PRESS
12 REPS
10 – 8 – 6 REPS
Same as Bench 10-8 routine. Each set ALL-OUT to failure.
4.
SEATED ROW
10 REPS
5.
INCLINE PRESS
6.
CHEST FLY
10 REPS
10 REPS
Perform this exercise with dumbbells, machine or manually.
7.
BODYWEIGHT CHINS/DIPS MAX REPS
8.
9.
EXTERNAL ROTATOR CUFF 12 REPS
LEG EXTENSION
12 REPS
Go to positive failure only. No forced reps.
10. MR HIP FLEXOR
11. LEG CURL
12 REPS
12 REPS
12. LEG PRESS/SQUAT
12 REPS
If you are performing barbell squats rack the weight when your form starts going
bad.
13. HIP Flexion/ Extension
12 REPS
You need a machine to perform this exercise. Contact me if not available.
14. ADDUCTION (GROIN)
15. CRUNCHES
20 REPS
16. FOREARMS
15 REPS
12 REPS
30
III. STRENGTH TRAINING ROUTINES
#1- BARBBELL 10-8
DATE
SEAT
UPPER BODY
SET #1-10 REPS
SET #2-8 REPS
ALL SINGLE SET EXERCISES = 12 REPS
BARBELL BENCH
PRESS
BARBELL BENCH
PRESS
SEATED ROW
SEATED ROW
BARBELL INCLINE
BENCH
BARBELL INCLINE
BENCH
LAT PULLDOWNunderhand
LAT PULLDOWNunderhand
SEATED
SHOULDER PRESS
SEATED
SHOULDER PRESS
SHRUGS
BICEP
TRICEP
GRIP
INJURY:
31
#3- DUMBBELL 10-8
DATE
UPPER BODY
SEAT
SET #1-10 REPS
SET #2-8 REPS
ALL SINGLE SET EXERCISES= 12 REPS
DUMBBELL
BENCH PRESS
DUMBBELL
BENCH PRESS
MACHINE LAT
PULLOVER
CHIN UPS
DUMBBELL
INCLINE BENCH
DUMBBELL
INCLINE BENCH
DUMBBELL 1ARM ROW
(RT/LF)
DUMBBELL
SHOULDER
PRESS
DUMBBELL
SHOULDER
PRESS
DUMBBELL
SHRUGS
BICEP
TRICEP
GRIP
INJURY:
32
#5 DUMBBELL ELEVATOR
DATE
SEAT
UPPERBODY
ALL SINGLE SET EXERCISES = 12 REPS
DUMBBELL 1ST FLOOR
(FLAT)
CHIN-UPS
DUMBBELL 2ND FLOOR
(15 DEGREE)
SEATED ROW
DUMBBELL 3RD FLOOR
(30 DEGREE)
CABLE PULLDOWN
DUMBBELL 4TH FLOOR
(45 DEGREE)
LATERAL RAISE
DUMBBELL 5TH FLOOR
(60 DEGREE)
DUMBBELL SHRUGS
BICEP
TRICEP
INJURY:
33
#2- MACHINE 10-8
DATE
SEAT
UPPERBODY
SET #1-10 REPS
SET #2-8 REPS
ALL SINGLE SET EXERCISES = 12 REPS
MACHINE CHEST PRESS
MACHINE CHEST PRESS
LAT PULLDOWN-overhand
LAT PULLDOWN-overhand
MACHINE INCLINE PRESS
MACHINE INCLINE PRESS
SEATED ROW
SEATED ROW
MACHINE SHOULDER
PRESS
MACHINE SHOULDER
PRESS
LATERAL RAISE
REAR DELT
INJURY:
34
#4 PRE-EXHAUST
DATE
SEAT
UPPERBODY
ALL SINGLE SET EXERCISE = 12 REPS
MACHINE CHEST FLY
MACHINE CHEST
PRESS
MACHINE LAT
PULLOVER
MACHINE LAT
PULLDOWN
MACHINE LATERAL
RAISE
MACHINE SHOULDER
PRESS
SHRUGS
UPRIGHT ROW
BICEP CURL
8sec. NEGATIVE
CHINS
TRICEP PUSHDOWN
8sec. NEGATIVE DIPS
35
LOWER BODY
DATE
SEAT
LOWERBODY
LEG PRESS/SQUAT- SET 1=12 REPS
SET 2=10 REPS
SET 3= 8 REPS
ALL OTHER EXERCISES = 12 REPS
LEG PRESS/SQUAT
LEG CURL
LEG EXTENSION
HIP ABDUCTION
LEG PRESS/SQUAT
HIP ADDUCTION
HIP FLEXION
CALF RAISE
MID-SECTION
AB REPS= 15-20 REPS
LOW BACK= 12 REPS
WEIGHTED CRUNCHES
ALTERNATING TOE
TOUCHES
LOW BACK EXTENSION
NECK
REPS=12
MANUAL NECK- FRONT
MANUAL NECK- BACK
36
IV. STENGTH TRAINING
THE REPETITION
Perhaps the hardest idea for most athletes to come to grips with is how simple exercise
really is. Conflicting information, both commercial and personal, may leave an athlete confused.
The fact is results can come from any type of progressive exercise, which is good because it
allows for differences in a coach’s abilities and situations to produce at least some results.
However, the potential to train people in different ways has athletes swimming through a sea of
information based on anecdotal evidence, past experience, “research” publications, and the
current program at “Big Time U”.
Players looking for the “answer” to their strength training problems need only look at the way
they actually train. Do you work hard? Do you train consistently? Do you train during the
season? Is the training closely supervised? Can you do basic exercises? Can you perform a
repetition properly? Before one goes about evaluating programs, set and rep schemes, the
“exercise of the month”, or the latest in Eastern Block training “secrets”, one should make sure
that the fundamentals are being done properly. The most basic part of strength training is the
properly performed repetition. It is also the most difficult to execute.
Uninformed strength training can by mysterious. There are many “experts” willing to sell
their advice. “Magical formulas”, buzz works, organizations, and certification tests all serve to
make proper exercises appear as something which only a few people know the secret. The
purpose of this manual is to show you how simple, practical and effective training can be. You
will learn what you need in order to organize and implement effective training, but there are
many subtleties which are difficult to articulate and can only be learned by participating in and
supervising workouts.
The fundamentals of exercise are such that you probably know more than you suspect. Too
often we leave common sense to the experts. Consequently, many coaches and athletes do
not understand what the immediate consequence of strength training should be. They spend
time dreaming up complicated schemes and routines designed to develop nonexistent trainable
muscular properties such as “basic strength,” “speed strength,” “endurance strength,” and
“explosion.” Despite all the theory, you cannot change the chemical composition of muscle
fibers by changing sets, reps, and speed of exercise movement. It is important to understand
that strength, power and short term muscular endurance are different expressions of the same
thing and are not separable training entities. If you improve one, you improve all three.
The immediate goal of strength training exercise is to fatigue muscles. Think about this
point for a moment. Now relate the implications to the way you train. A clear understanding of
this point simplifies the evaluation of different exercises, equipment, and training schemes. The
best methods produce the greatest amount of fatigue, in the shortest amount of time, and in the
safest way possible.
The goal of a properly performed repetition is to produce tension in the muscle, which
repeated for a short period of time will fatigue the muscle. To do this in the most efficient
way possible we need to be aware of five coaching points:
1. Raise the weight under control. Minimize momentum.
2. Pause in the contracted position.
3. Emphasize the lowering phase.
4. Body position and leverage.
5. Constant tension
37
1. Raise the weight under control.
If you move a weight too quickly, it will increase in speed to the point of actually traveling on
its own. The increase in momentum will take tension off the muscle, making the exercise both
easier and more dangerous, the two things one tries to avoid when training. Care must be
taken to lift the weight slowly and under control. This does not mean that there will never be a
time when you do not try to move the weight with as much effort as possible. As the exercise
continues, the muscle gradually fatigues to the point that the force generating capabilities is not
much greater than the weight it must overcome. At this point you can push, or “explode,” with
as much effort as possible, but the weight will move slowly because of muscle fatigue and
ensuing decrease in strength. Therefore at the beginning of the set, you must hold back
somewhat. As the set continues, the repetitions will be performed with increasing effort, until
the end, when the effort is maximum and speed of movement is very slow or nonexistent.
According to the size principle of muscle fiber recruitment, small slow twitch fibers are recruited
first when the force requirement (weight) is low such as at the beginning of an exercise. Bigger
fast twitch fibers are eventually recruited once the other fibers have fatigued and force
requirements are high as in the last few reps of a set taken to exhaustion. The Motor Learning
experts state that it is the “intent” to move a weight quickly that will recruit and develop fast
twitch explosive fibers. Not that the actual weight itself has to move fast. In fact, if the weight
can be moved fast, it is not heavy enough to stimulate maximum gains in strength, or you are
using momentum. These are two factors that decrease the quality and effectiveness of an
exercise. In practice, this means it should take at least one or two second to lift the weight. This
will insure safety and minimize momentum. To lift the weight any faster would be throwing it,
and throwing weights will not do much to increase strength.
2. Pause in the Position of Full Muscle Contraction.
Once raised, the weight should be paused momentarily at the highest point, or where the
muscles are in the fully contracted position. This serves two purposes. First, it helps minimize
momentum. Second, it develops strength through out the muscles full range of motion.
3. Emphasize the Lowering Phase of the Lift.
Lift the weight is one half of the exercise. Lowering the weight is the second half. Because you
can lower approximately 40% more than you can lift, you will use fewer muscle fibers in the
lowering phase unless you 1) Allow more time to let the weight down or 2) Add more weight
during the lowering phase. A good rule is that it should take three to five seconds to lower the
weight. Realize this time frame is only a guideline. Lowering the weight any faster would be
dropping it, and just as throwing a weight up is an inefficient and dangerous way to train,
dropping weights will do nothing to develop strength and muscle.
Using the leg extension as an example, the exercise should be started slowly and smoothly
and raised at such a speed that the quadriceps are under tension throughout the full range of
motion. At full extension, the athlete should pause for a second. If the weight stack “floats,”
“recoils,” or travels on it’s own past the point of the momentary pause, then the weight was lifted
too fast. After the pause in the contracted position, the trainee should slowly release the tension
on the muscle until the weight begins to lower at a constant speed. If the weight begins to
accelerate, that is, the speed begins to increase while being lowered, then the weight is being
lowered too fast. When in doubt, lift and lower the weight slower, not faster.
38
4. Body Position and Leverage.
Body position and leverage are the next important points for safe and efficient exercising of
the muscles. Leverage on most exercises can be improved to make the exercise easier. By
arching the back, the bench press, seated press, arm curl and front raise exercises can be
performed easier. You can even use more weight and appear to be stronger. Lifting more
weight for the sake of lifting more weight, with no regard for how it is lifted, may be fine for the
ego, but does not necessarily translate to stronger muscles. Remember, if the leverage is right,
you can lift the world. We have a leg machine in our facility that is very leverage dependent. If
the seat is adjusted two inches one way or the other, it may cause the athlete to be able to use
+/- 50 pounds, and because of this we must be consistent with our seat position. The same is
true when the body is out of position while performing exercises. Since the goal of exercise is to
fatigue the muscles, we should seek to make the exercise as hard as possible, which means
you should use the leverage or body position which allows for the greatest range of motion,
within reason of safety and comfort. Many athletes are unaware of their body when they lift.
They squirm, twist, and use spastic motions while trying to obtain another rep. They adjust their
body, seat height, or machine to give themselves better leverage. All of these adjustments
serve to make the repetition easier.
5. Constant Tension
The final coaching point is constant tension. This is a subtlety that separates skillful trainees
from beginners. When performing exercise, the muscle should be forced to work through a full
range of motion under a constant load. Too often trainees let their concentration slip as the
exercise becomes uncomfortable and they seek relief by resting part way through the repetition
or bouncing the plates off the weight stack. Recalling the leg extension example, when the
unskilled trainee begins to lower the weight and the lever arm approaches the lower half of the
range of motion, they will sometimes let the tension off the muscle and the weight will
accelerate. Then, using this increased momentum, they will bounce the plates off the weight
stack in order to get the exercise moving again. The trainee should lower the weight slowly and
smoothly and then “turn around” the weight in the same fashion.
Pumping up a tire is an excellent analogy to keeping constant tension on the muscle. If you
where trying to inflate the tire - trying to increase the pressure or tension in the tire to a
maximum level - while somebody else was letting a little air out as you worked the tire pump,
what would your results be? So it is with training muscles. You may get the job done, but in a
much less efficient manner than doing it the right way. This does not mean that we never take
the tension off the muscles we are working. It does mean that for as long as possible during a
set we will keep constant tension on a muscle. When we cannot do any more perfect
repetitions we may then have to take a few breaths in order to continue. In exercises that
involve large muscle structures, such as a leg press, we may have to take several breaths. We
will continue to record these reps, as long as the “pit stop” does not become excessive.
39
Rep Replication.
When you begin an exercise, the first rep you do is the most important. Your goal is to block
out all distractions and perform the perfect rep. The weight should be raised smoothly, paused
in the contracted position and lowered slowly to a full stretch. When you begin the second rep,
it is now the most important and should be performed in the exact same manner as the first rep.
Your goal is to replicate perfect repetitions. If we were to videotape a set of repetitions, we
shouldn’t be able to notice a difference in the reps when the tape is played back.
Keep in mind that the purpose of a properly performed repetition is to eventually develop a
level of strength we do not have. It is not to demonstrate a level of strength we wish we had.
There are some exercises that have been touted as being great for training athletes that break
all three rules of a properly performed repetition. These include power cleans, snatches, push
presses and a host of other Olympic lift variations. These lifts rely on momentum, leverage,
complicated technique, little tension on the involved muscles, no constant tension, and no
lowering portion of the exercise. Is this really a productive way to train? Decide for yourself.
Most coaches are result oriented. Some believe the result of strength training should be to
make the weights go up and down. Some believe the result should be an athlete who can
bench press a certain amount of weight and who can have their name on a record board. But
your muscles do not care if the weights go up or down, or even if there are any weights at all.
All the muscle cares about is how hard it is being forced to work. The immediate result of
properly performed exercise should be greatly fatigued muscles. It all starts with the properly
performed repetition.
40
THE IMPORTANCE OF PROGRESSION
The most important component of successful training is an unremitting desire to
progress. Athletes and coaches sometimes become frustrated by the lack of gains “their
program” delivers. This leads to a search for magical solutions, food supplements, exercises
and equipment. The “program” will be changed, perhaps changing exercises, sets, reps,
percentages or speed movement. After another period of unsatisfactory results, new gurus will
be consulted and the program will change again. All the while, the answer to their problem is too
simple to be seen.
Athletes sometime seek the “secrets of strength” from the Biggest Guy in the Gym. Their
conversation will go something like this:
small guy: “I just can’t seem to get my arms to grow.”
Biggest Guy in the Gym: “What are doing for your arms now?”
small guy: “What you told me to do. Barbell curls - three sets of ten, cable curls - four sets of
eight, triceps press downs - five sets of five.”
Biggest Guy in the Gym: (Looking up, thinking real hard) “Well, its obvious to me you
need to be doing dumbbell curls for five sets of eight, preacher curls for 10-8-6-4
pyramid and lying triceps extensions super-setted with triceps push- downs.”
small guy: (Humbled and grateful to be in the presence of a weight guru) “Thanks for the
advice, man. I can’t wait to try my new program. I know this one will work.”
And the small guy is off on his new program, conveniently forgetting that it was the Biggest Guy
in the Gym that gave him his first program that produced unsatisfactory results in the first place.
And the Biggest Guy in the Gym, enjoying the role of mentor, forgetting his original advice,
never tells his students to train harder on the program they have.
We have quit relying on hand-me-down information. Do you really think you can change the
chemical composition of muscle fibers by changing sets, reps and speed of movement?
Muscles are not that smart. They do not have “eyeballs” that allow them to “see” a “program” or
if the resistance comes from a machine or barbell. Yet many people have devised very
complicated ways to train that are hard to understand, that they probably don’t understand, and
we’re sure the muscles don’t understand. This has resulted in such things as pyramid up
schemes, pyramid down schemes, power pairs, percentage training, five sets of five, and a
favorite misguided approach - “periodization.” All these methods assume that there is a magical
muscle making formula that you can just plug into and get results. Periodization takes the
ridiculous to absurd by making the formula an almost epic-like journey that takes a person
through distinct phases of “hypertrophy,” “basic strength,” “power” and “active rest.”
41
Reality is something different. The body changes by a force of will. Strength training, to be
productive, must be difficult and progressive. But the progression need not be difficult to
understand. Each workout, on each exercise, try to increase the weight or the repetitions.
This is called the double progressive method of overload and it is the most effective way to
improve.
An athlete who could improve one repetition every workout would experience phenomenal
gains. For example, let us say we are doing strict barbell curls in the 8 to 10 rep range on
Monday, Wednesday, and Friday.
Week 1
Monday 60 lbs. for 8 reps
Wednesday 60 lbs. for 9 reps
Friday 60 lbs. for 10 reps
Because we have reached 10 reps, it is time to go up a small amount
Week 2
Monday 65 lbs. for 8 reps
Wednesday 65 lbs. for 9 reps
Friday 65 lbs. for 10 reps
Week 3
Monday 70 lbs. for 8 reps
Wednesday 70 lbs. for 9 reps
Friday 70 lbs. for 10 reps
At first it does not seem like much is happening here, but let’s take a closer look. If we are
training three times a week, that is 156 workouts a year. If we are going up in weight 5lbs. every
4 workouts...
156 workouts per year/4 workouts per increase = 39 increases.
42
39 increased X 5 lbs. per increase = 195 lbs. per year!
Not bad for arm curls!
Is this possible?
No, it is not.
A more realistic approach is the following:
A beginner chooses the following exercises to train the majority of his body and performs the
following maximum efforts on his first workout:
Leg Press - 200 lbs. for 10 reps.
Bench Press - 135 lbs. for 10 reps.
Pulldown - 130 lbs. for 10 reps.
Shoulder Press - 85 lbs. for 10 reps
Because our imaginary athlete is just beginning to train, he can make rapid increases in
strength because he is getting more skilled at the exercises. Therefore, his next several training
sessions may all go up in weight without even a drop in repetitions.
Workout 2
Leg Press - 210 lbs. x 10 reps.
Bench Press - 140 lbs. x 10 reps.
Pulldown - 135 lbs. x 10 reps.
Shoulder Press - 90 lbs. x 10 reps.
Training three times per week while adding 2.5 to 10 lbs. per exercise each workout, by the end
of the second week he would perform the following:
Workout 6
Leg Press - 240 lbs. x 8 reps.
Bench Press - 150 lbs. x 8 reps.
43
Pulldown - 155 lbs. x 8 reps.
Shoulder Press - 95 lbs. x 8 reps.
By this sixth workout, our beginning trainee increases the weight a large amount and
experiences his first decrease in the number of reps he can perform with the new weight. He
now uses the double progression method of trying to add a rep each workout, as shown in the
previous example of arm curls. When he reaches ten repetitions, he adds five to ten more
pounds. After two weeks of this he can perform the following:
Workout 12
Leg Press - 250 lbs. x 10 reps.
Bench Press - 155 lbs. x 10 reps.
Pulldown - 160 lbs. x 10 reps.
Shoulder Press - 100 lbs. x 10 reps.
After two months our trainee has learned how to train very hard, concentrate, grasp
expectations, and force progression. He and his strength coach now decide to train each
exercise twice a week to allow for recovery and growth from the higher amount of stress that the
athlete is now capable of placing on his body. They keep with the double progression for the
next month, performing the following after three months of training:
Workout 20
Leg Press - 280 lbs. x 9 reps.
Bench Press - 170 lbs. x 9 reps.
Pulldown - 175 lbs. x 9 reps.
Shoulder Press - 110 lbs. x 9 reps.
By this time, most trainees will have noticed that they respond slightly better to some rep ranges
than others. In other words, they may find it very difficult to add a single repetition more, but
they can continue adding small amounts of weight if they keep the repetition number the same.
This probably has something to due with the fiber type make-up of each individual for
44
each exercise, which will determine his fatigability. At this point, the strength coach and the
athlete decide that they will continue to add a small amount of weight to the bar each workout,
even if he is not able to increase the number of repetitions.
Workout 21
Leg Press - 282 lbs. x 9 reps.
Bench Press - 171 lbs. x 9 reps.
Pulldown - 176 lbs. x 9 reps.
Shoulder Press - 111 lbs. x 9 reps.
Our athlete continues like this for the next three months. He misses two weeks of training. One
week for finals. (Well, he came in and blew off some studying stress, but we did not hold him
100% accountable for progression.) and one week for travel and holidays. So after 12 more
weeks of training - six months total - our trainee performs the following:
Workout 45
Leg Press - 328 lbs. x 8 reps.
Bench Press - 194 lbs. x 8 reps.
Pulldown - 199 lbs. x 8 reps.
Shoulder Press - 135 lbs. x 8 reps.
Now, after six months of training, something drastic happens to the frequency of training for our
athlete. A reduction in training to once a week occurs because his competitive season has
started. Practice, travel, meetings and games limit the number of times he can train. (Though he
tries to train twice a week, and usually does, once-a-week training will work nice for this
example.) It also has the added benefit of allowing more recovery and growth between
workouts, even though this is mostly compromised by the increase in practice and playing time.
Lets also assume that our imaginary athlete misses two more weeks of training because of
finals, travel and holidays. This gives us twenty-four more workouts of adding one to two pounds
each time:
45
Workout 99
Leg Press - 376 lbs. x 8 reps.
Bench Press - 218 lbs. x 8 reps.
Pulldown - 223 lbs. x 8 reps.
Shoulder Press - 159 lbs. x 8 reps.
Compared to the first workout, we have the following increase in training after only one
year:
Leg Press - 200 lbs. to 376 lbs. = 88% stronger.
Bench Press - 135 lbs. to 218 lbs. = 61% stronger.
Pulldown - 130 lbs. to 223 lbs. = 71% stronger.
Shoulder Press - 85 lbs. to 159 lbs. = 87% stronger.
Average after one year of training = 76% stronger.
This is a very typical example of the progress our athletes make. A typical male athlete who had
increased his strength that much will probably add 20 to 50 pounds of muscle heavier. A female
athlete will be much firmer and leaner.
Nothing in the universe is literally infinite, and that includes your strength potential. Through our
many years of experience, we have noticed that an untrained healthy athlete can just about
expect to double his strength (100% increase) on each movement during the course of his
career. Therefore, if you have never lifted weights, and you come to EDINA and perform 70
pounds for 10 repetitions on the leg curl machine, we would expect you to be able to curl 140
pounds for 10 repetitions before your four years at EDINA are over. And as you can see in the
above example, approximately three-quarters of that improvement will happen in the first year. If
you have trained that muscle hard before you arrive here, then your top end potential
percentage of improvement relative to your initial starting weight will be less than double the
initial training weights that we observe in an untrained muscle.
We have never seen an athlete who could increase a repetition every workout, but there will be
times that your progress will amaze both yourself and your coach. For the more experienced
trainee it can be frustrating training for weeks to add only one rep. But even if you add only one
rep every three weeks, that is still twenty-five pounds a year, which would translate into one
hundred pounds over the course of your career.
46
A rep is a huge increment and needs to be broken down into an...inch!
Make every inch of every repetition count. Don’t cheat yourself by using momentum for one
inch. Make progression the driving force in your workouts. Try to add one rep each time you
train. Or try to add a half of a rep. Or six inches. Run a little longer. Sprint a step more. Improve
one inch. Demand improvement from yourself each time you train. Refuse to replicate
previous results.
In the short run you are trying to add reps. In the long run you are trying to add weight. Small
increases over time will get you where you are trying to go, and when you can curl 150 pounds
for ten strict reps, you arms will be a big and as strong as they will ever be. Do not look for
magic. Ultimately, you will determine your results; not the program, the coach, or the equipment.
Look to yourself - your motivation and effort - for the answers.
47
INTENSITY and TIME
Below a certain level of intensity, strength training will do little for you. If you are capable of
lifting two hundred pounds for eight reps, and you stop at seven, it should be obvious that the
exercise was not as productive as it could be.
The one thing that separates strength training exercise from other types of exercise, such as
running or biking, is that it is much harder to do. The dramatic changes that occur in the body as
a result of lifting weights are due to the intense nature of the exercise. There is simply no other
way of working the muscles as hard with any other type of training.
Beyond what is needed for daily tasks, the body does not want to put on a large degree of
muscle. The tissue is metabolically costly, meaning that you have to feed it to keep it alive. And
of all things your body needs to do to survive, conserving energy is numero uno. It needs this
energy to produce the heat that allows for daily living. In the Cave Man days, carrying an extra
thirty pounds of muscle was of no advantage when the famine came! For this reason, to get
stronger and more muscular, you had better give your body a real good reason to do so.
You must place your muscles in a critical situation. The effort level must be maximum. Your
brain will only recruit the minimum of muscle fibers necessary to do the job. This is why you
must do as many repetitions as possible. “As many as possible” is a confusing point for many
young trainees. Some think that when the exercise is uncomfortable they have done as much as
they can. Or they may think that when they have reached ten reps that is all they can do. Let’s
set the standard right now. When you think you have done as many as you can, imagine that
your life depends on you getting one more rep. Literally believe that if you do not get one more,
you’re done for. If at this point you can’t do another rep, try to get a half of a rep more. Then try
to get a quarter of a rep. Try to move the weight one-inch. When you cannot move the weight a
fraction of an inch more, you have finished a proper set. You have successfully completed the
exercise and you should feel proud of your effort.
Don’t make the mistake of thinking you can make up for this effort by doing more work at less
intensity. Given enough time, almost any size muscle can do almost any amount of work. This is
called labor and it has nothing to do with strength training.
As fatigue sets in on the playing field, you are gradually bringing more fibers into play. It could
be during a long drive, the fourth quarter, or halfway through practice. If your training consists of
a few heavy reps or stopping your exercise short of fatigue, you’ll eventually be using muscle
fibers on the field that you didn’t strengthen in the weight room.
Suppose you have a stick of dynamite in front of you. If you took a hammer and lightly tapped it,
nothing would happen. You could literally hit it forever without it exploding.
But one strike with enough force behind it will set off a huge explosion. And so it is with your
strength training. The amount of work you do has nothing to do with your strength development.
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Muscles respond to tension over time. You can get stronger performing almost any number of
reps. Performing only a few heavy reps is more dangerous, too time consuming, and not
specific to the muscular needs of the athlete. The competitive weight lifter has needs specific to
his sport, while the athlete has needs specific to his. The longer the tension is applied to the
muscles, the more fibers that can be activated. Research and our experience shows that the
best results will come from training the muscle to fatigue within the anaerobic time frame of
approximately 30 to 90 seconds. Assuming about five or six seconds to complete a rep, this
would be a rep range of about five to twenty. Each individual responds to some rep ranges
slightly better than others depending on such factors as neuromuscular efficiency, muscle fiber
type, and lever length. We will usually use about eight to twelve, though this can change for
individual needs and variety sake.
There has been much written about the “best” set and reps scheme without anybody really
defining what is being talked about. When discussing the number of reps, we are really talking
about the amount of time. If someone states that five sets of five is the best set and rep scheme,
are they not really saying that the best way to work the muscle is with two and half minutes of
work broken up into five 30-second segments? When they then prescribe three sets of ten for
another exercise, are they not saying that this muscle needs three minutes of work broken up
into three 60-second segments? Why should it change for different exercises? The fact of the
matter is that muscles don’t count reps. The majority of the research has indicated that one to
three all out sets are equally effective.
There is no magical formulas in strength training. An athlete can spend 30 minutes in the weight
room or three hours and accomplish the same thing. But as the intensity of the work increases,
the amount of work must decrease disproportionately. For instance, if you were to walk at two
miles per hour, you could continue that pace indefinitely. If you were to increase your speed to
four-mph, you would be able to keep at if for about eight to ten miles. Double your speed again
to eight-mph and two miles would be about all you could stand. Increase the pace to 16 mph
and 200 meters will have you wiped out.
Not only must the amount of work decrease when the intensity increases, the frequency of the
workouts must decrease also. Make no mistake about it, if you train hard enough to induce the
physiological change you are looking for, you will need to recover from it. Plain and simple, the
only people who can lift every day are those that don’t lift hard. While you maybe able to do a
walking and jogging program every day, just try a hard sprint workout every day and see how
long you last. You must recover from hard exercise, which is the only kind of exercise that can
make dramatic changes in your body. For this reason, we never train more than three days a
week.
Strength training at EDINA is not a recreational activity and this is not intramural athletics.
Consequently, the amount of time you take between exercises will affect how much weight you
can lift. If one lifter decreases the amount of time it takes to do his workout, he will find that he
can’t use as much weight. And if another lifter increases the amount of time to do his workout,
he will be able to lift more weight than if he takes less time. But if both lifters are increasing in
strength, then it becomes completely relative.
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And when the slow worker decreases his rest time, he will find that he can do less, much less,
than the athlete who had conditioned himself to move quickly through the workout. Decreasing
the amount of time it takes to complete a workout is an excellent way to increase the intensity of
the workout. It is also a great way to develop a “metabolic” conditioning that can be transferred
to the playing field.
At EDINA sets are not terminated short of fatigue. Our workouts are brief by necessity. We ask
too much of our athletes to have them do “a lot” of work. It is not that one to three sets per
exercise and thirty to sixty minutes of lifting is the magical amount. It is all that can be tolerated.
Inexperienced athletes who question the effectiveness of this have never experienced a
properly supervised workout. We have supervised thousands of workouts of some of the
toughest and strongest people around and we have never been asked to do three more sets of
a leg press exercise. And we have never been asked if the workout could be repeated again.
The name of the game is effort, and as a EDINA athlete you are expected to train as hard as
possible.
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SUPERVISION and MOTIVATION
Supervision and motivation will determine the results of the strength and conditioning program.
A major advantage of the EDINA strength program is the ability to train many of our players on
an individual basis. Whether 1st or 3rd team, you will be coached and supervised each and
every workout by a strength coach or player.
Proper supervision ensures that the athletes are following all of the checkpoints of a properly
performed repetition, training at the appropriate intensity, making progressions in weight and/or
reps as needed, and that they are not performing exercise haphazardly. Supervision or
coaching an athlete in our strength training facility is a skill that requires experience, practice, a
general knowledge of proper strength training principles, and enthusiasm. We will never merely
move from exercise to exercise, staring at the clipboard as our partner performs his set. Each
and every set should be a charged, exciting event to try to ether increase the number of reps
performed, increase the amount of weight used, or both. The following are guidelines to use
when supervising an athlete through a set of an exercise:
1. “Coach” the athlete during his set. Make sure he is adhering to the checkpoints of a properly
performed rep. If he is not, then the appropriate correction needs to take place
2. Encourage the lifter when the exercise is being performed properly and discourage when
done improperly.
3. Use verbal encouragement. Find what “buttons” to push on the lifter that cause him to train
harder.
4. When assisting, help just enough to keep the weight moving but do not lift the weight for him.
Let the athlete earn the rep but at the same time do not allow the athlete to struggle with the
weight to the point where the bar is beginning to reverse its direction.
5. Do not touch or place your fingers on the bar while the weight is being raised and lowered. If
the weight is moving, keep your hands off it.
6. Do not invade a lifter’s space. Stand away, rather than in his face, until it’s necessary to step
in and help.
7. Do not let the lifter “perform” for you. Force him to draw deeper into himself as the intensity of
the exercise increases. Do not turn the lift into a dog and pony show.
Learning to become a competent strength-training spotter gives you greater insight into your
own strength training. Spotting is a self-educating experience by which you can grasp
expectations, justify every repetition, and gain a more practical understanding of human
physiology and psychology.
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Competent supervision is a cultivated talent that evolves with practice and concentration. It is
not simply assisting a partner. Even the highly motivated athlete benefits from an adept spotter.
Spotting involves the investment of time, effort, and concentration into fellow team members.
Learning how to spot will improve the quality of work performed. Informed athletes will increase
their confidence in the program, stimulate a greater enthusiasm for training, and augment the
credibility of the routine.
Each spotter should have an unrelenting desire to make the lifter better. There is no accepting
less than a maximum effort. Other points a spotter needs to know include:
1. Sense of time: The greater the duration of the workout the less intensity of effort. Spotters
need to be aware of the total workout time.
2. Target reps and weights: The spotter tells the lifter what is needed in order to improve on
previous efforts.
3. Seat setting: consistent seat changes will avoid inconsistent performance.
4. Proper breathing: Lifters should never hold their breath while training. Do not be concerned
when to breathe in or out. Be concerned with just breathing.
5. Expand the tolerance for physical discomfort.
Motivation is a true art form. Enthusiasm is contagious. Nobody wants to be around someone
who acts tired, lethargic, listless and apathetic. The best way to motivate other people is to be
motivated yourself. You should approach every workout, practice and meeting with enthusiasm.
Anybody can yawn, close their eyes and think of a hundred reasons why they should be
somewhere else. The surest way for a player to gain the respect of his teammates is to provide
the excitement and encouragement that others can feed off of.
One of the best motivators of people is past success. This is one reason why we track our
workouts carefully. Athletes who see improvements on an almost daily basis have a good
reason to continue to train.
Credibility will also inspire your teammates and training partners. If you train hard, it is much
easier to push the people you work with. Your credibility as a spotter and teammate is
undermined if you do not train hard. As a leader in the business world, you will find that the best
way to lead is by example. You will get the most work out of the people you supervise when
they see you working.
External motivation in the EDINA weight room comes from many sources. We have great
facilities and equipment, computer tracked workouts, stereo, CD player and loud music. You
have teammates who train hard. All of these things help to make each workout as fun and
productive as it can be. But external motivation can only sustain you for a while. Ultimately, you
will have to reach into yourself for the true motivation that will carry you through your athletic
career and then through your life. Think about why you play. Think about what it means to be an
athlete. You have only one college career. Refuse to be average. Understand that as an EDINA
player you are with a special, select group of people. If it was easy, then everybody would be
doing it. Do not play at training. Make the most of it.
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RECORDING WORKOUT DATA
During each workout, you should record the amount of weight lifted and the number of
repetitions performed for each exercise. This helps eliminate the duplication of previous efforts
and provides incentive for improvement. During a workout you will perform many exercises at
varying repetitions and workloads. It will be quite difficult to recall from one workout to another
the specific accomplishments of prior training sessions. You should follow these guidelines
when recording results on a workout card:
1. Only record the properly performed reps. Do not record the reps you thought you did, wish
you did, or had help. If you complete six perfect reps and your spotter helps you do three more,
record six reps on the workout card.
2. Follow the order that the exercises are listed on the card. Selecting exercises haphazardly
will lead to non-reproducible results.
3. Do not select exercises that are not listed on the card and do not only perform your favorite
exercises. Most athletes like to choose exercises that they are good at doing. Truthfully, you
stand to gain the most by performing the exercises you like to do the least. There is no one
exercise that our athletes perform that is more or less important than another. If you ask some
of our players how much they bench press or squat don’t be surprised if they tell you how strong
their necks are or how much they lift with their hamstrings.
4. Be aware of the number of repetitions that were previously performed on the exercise you are
doing. If during the last workout you completed nine reps on the lateral raise, the goal is now
ten. Always refer back to the card. See what the last effort was and attempt to better it.
5. Understand that certain factors will affect the strength level of an athlete such as injury, time
of the year (pre-season, mid-season, late-season), recent sleeping habits, eating habits, stress
level and other environmental factors.
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IN-SEASON LIFTING
The most important time of the year to strength train is during the season. While it is nice to
be big and strong during the summer, you are not playing any games at that time. The most
important time of the year to be at your strongest and most resilient to injury is during the
competitive season. We evaluate the application of our program by how our team is training
during the latter parts of the season. The number of athletes still lifting, the intensity of their
effort, the exercises still being performed, and the amount of weight being used, is the
strength program; not what was being done in January, March, or June.
The body does not retain peak levels of strength, conditioning and skill very well. You must
consistently expose yourself to the stress if you wish to keep or build on what you have. It
makes no sense to train hard in the off-season if you are not going to train hard during the
season. Whatever physical adaptations occurred during that time will have mostly
disappeared by the end of the season. At Edina, we use the same exercises, sets, reps,
speed of movement and intensity all year. We take what is the most effective way of training
during the season, and use it during the off-season. Performing exercises in the off-season
that we will not use in season is a waste of time. If you do not perform the exercise during
the season, whatever physical adaptation you believed occurred will no longer be there
when you need it most. This is the crucial criteria for us as coaches when evaluating new
techniques, methods or technology. As a player, whenever you are exposed to new
information, ask yourself if you can see yourself doing that activity during the season. If not,
invest your time in something that you can use all year.
Training during the season is part of having a training mentality. The only change to our in
season program is that most of our players actually train harder. The competitive season
can bring out a higher level of focus, concentration and effort. Many of our players will make
their best strength gains during the season because of this. Older players who are at their
genetic potential for strength may have difficulty increasing their strength during the season
due to the increased stress of practice, games, meetings and travel. Our experienced
players will tell you that training their lower body hard during the season actually allowed
them to keep their legs fresh by the end of the year. We will never train to “maintain”
strength. This places you in the wrong mind set. It is the equivalent of practicing only to
maintain your skills. Everything at Edina is improvement orientated.
Scheduling your training during the season can be difficult, if you allow it to be. We adjust
our training frequency during the season to make sure you are not fatigued on game days.
Travel will also dictate training days. Some players can lift great after practice. Most players
cannot or will not train properly after practice. This is why we schedule most of our lifting in
the morning before practice. During the season, you will have a choice of any twenty
excuses why you cannot train properly. Truly competitive people will find the one reason to
keep preparing. You are a competitor. This is why you chose to come to Edina.
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PROGRAM ORGANIZATION
Pushing and Pulling Multi -Joint Exercises
To simplify our discussion of upper-body multi-joint exercise, we classify them as pushing and
pulling movements. The only lower body multi-joint movements are the squat or squatting
motions and leg presses.
The upper body pushing movements primarily train the pectorals, deltoids and triceps. An
example of a pushing movement is a bench press
The upper body pulling movements primarily train the lats, rhomboids, posterior deltoids and the
biceps. An example of a pulling movement is the seated row.
We identify five upper body planes that you can push and pull through. The other upper body
movements are isolation exercises. Each of these planes should be incorporated (not
necessarily every workout) to insure total body development. They are:
1. Vertical - above the shoulders
2. Incline
3. Horizontal
4. Decline
5. Vertical - below the shoulders
Listed below are examples of the pushing and pulling movements that can be performed though
the five upper body planes:
Exercise Plane Pushing Pulling
Vertical - above shoulder Military Press Pulldown
Incline Incline Press High Row
Horizontal Bench Press Seated Row
Decline Decline Press Low Row
Vertical - below shoulder Dips Upright Row
Single Joint Exercises
A single joint exercise isolates a muscle group or area of the body. The advantage of a single
joint exercise is that the muscles being exercised are forced to perform all of the work, therefore
making those muscles train much harder. For maximum muscle development and protection
against injury, isolation movements are a must for all muscles.
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One of the best isolation exercises is the Pullover Machine. The shoulder joint is the only joint
involved. The resistance is applied on the backside of the upper arm, thereby eliminating the
weak link of the hands and biceps. This movement allows an athlete to train his upper back - the
largest, strongest muscles in his upper body without limiting the resistance due to the weaker
muscles of the hands, forearms and biceps.
In our program we incorporate a wide variety of rotary movements through many different
exercise planes. These are our upper body single joint exercises.
Muscle Group Single Joint Exercise
Chest Chest Fly - various angles
Back Pullover
Shoulder
-Lateral Head Lateral Raise
-Anterior Head Front Raise
-Posterior Head Rear Delt
-Rotator Cuff Rotator Cuff (man. res.)
Traps Shrug
A well-rounded program that is specific to the needs of a competitive athlete must include
multi-joint and isolation movements.
MULTIPLE SET ADAPTATIONS
At one time we believed that the number of sets that were completed would determine the
strength gain. We have since learned that an athlete can do one set or ten sets and get
stronger. He can also do one set or ten sets and not get stronger. The determining factor is the
intensity level at which the set is performed.
Some of our athletes enjoy multiple sets. For those that want to do more than one set, the same
rules apply. Perform ten sets if you must, but do not change the way that the rep is performed or
the intensity of the set. Record the amount of weight used and the number of properly
performed reps for each set. Add weight whenever possible. Don’t pace yourself by holding
back and saving energy for the next set. Use a weight that causes failure on each set.
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Do not decrease the intensity of an exercise when more than one set is performed. Submaximal efforts will produce sub-maximal gains in strength. Listed below are examples of less
effective techniques when more than one set is performed.
Less efficient multiple set technique #1.
If you can use the same weight for three sets of eight reps (or whatever number of reps are
selected), the weight is too light on the first set.
Set # 1 - 225 lbs. x 8 reps
Set # 2 - 225 lbs. x 8 reps
Set # 3 - 225 lbs. x 8 reps
After you have warmed up, use as much weight as you can properly handle each set. Select a
weight that causes failure by the eighth rep (or whatever number of reps is selected). The
weight must decrease each set if a maximum effort is exerted.
Less efficient multiple set technique #2.
Another less effective technique we used in the past was to add weight after each set was
performed. Why use 205 pounds on the first set if you are able to use 245 pounds on the third
set?
Set # 1 - 205 lbs. x 8 reps
Set # 2 - 225 lbs. x 8 reps
Set # 3 - 245 lbs. x 8 reps
If you can lift 245 pounds for eight reps on your third set, lifting 205 pounds for eight reps during
your first set is a waste of time. Use as much weight as you can properly handle each set.
An efficient multiple set example.
For maximum gains, use as much weight as you can handle on the first set, the second set, the
third set, and for each additional set you perform.
Each succeeding set the weight must decrease if the first set was an all out effort.
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Set # 1 - 265 lbs. x 8 reps
Set # 2 - 240 lbs. x 8 reps
Set # 3 - 225 lbs. x 8 reps
Once you have warmed up, don’t waste your time and energy doing meaningless sets. Use as
much weight as you can handle and continue the set until you can’t do another rep.
It is the quality of each set performed that dictates the results, not the number of sets
performed.
One properly performed set is all that is needed to stimulate maximum gains in size,
strength, mass, power, speed, explosion and any other physical attribute dependent on
strength. If you must perform additional sets, do not sacrifice the quality of your exercise. If
multiple sets are performed, you must decrease the number of exercises in any given workout.
The body cannot recover from a large amount of high intensity exercise.
For variety, we have a 10-8 , a 6-6-6 , and an 8-6-4 multi-set routine using different pieces of
equipment. We use the heaviest weight possible for a set of ten reps, a set of eight reps, and a
set of six reps - decreasing the weight for each set. We use 90 seconds rest between sets.
The quality of exercise of our multi-set routines is identical to our standard routines. After
warming up, the first set of will be your heaviest. You will not be capable of using the same
weight for the second set (eight reps) if:
1. A maximum amount of weight was used on the first set.
2. You rest only 90 seconds between sets
As a general rule, we don’t perform multiple sets with pulling movements. With high intensity
exercise, the smaller muscles of the hands, forearms and biceps become exhausted preventing
any additional productive work for the large upper back muscles.
We also limit single joint isolation movements in our multi-set routines to prevent the workout
from becoming too long and diluted.
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UPPER BODY ROUTINES
We have up to 11 upper body routines that we rotate through. The Push/Pull Routine (Day
1) is compatible to a dumbbell routine. The movement arms move separately forcing each
side of the body to do all the work. The Pre-Exhaust routine isolates a muscle before
performing a pushing or pulling movement. Pre-exhausting a muscle before doing a pushing
or pulling movement will enhance the intensity of exercise for that body part.
We have a No-Hands routine that incorporates only our isolation movements. This routine
is primarily used during the season when there is an injury to the finger, wrist, or elbow and
it is impossible to push or pull.
You may like some routines better than others. Some players rotate routines each workout
for maximum variety, and others select several that provide adequate variety and total body
development. Each of our routines contains approx. the same volume of work. All upper
body routines include a total of 90 – 98 reps, regardless of the equipment used or number
of sets performed.
Our upper body routines include both multi-joint movements through each pulling and
pushing plane, as well as isolation exercises. Listed are some of the upper body routines
we use.
HORNET STRENGTH TRAINING ROUTINES
ROUTINE #1
HAMMER INDY
HAMMER INDY BENCH
HAMMER INDY ROW
HAMMER INDY INCLINE
HAMMER INDY HIGH ROW
HAMMER INDY SH. PRESS
HAMMER INDY PULLDOWN
HAMMER LATERAL RAISE
NITRO REAR DELT
HAMMER INDY DECLINE
EXTERNAL ROTATOR CUFF
ROUTINE #4
BARBELL 10-8
BARBELL BENCH
BARBELL BENCH
HAMMER PULLOVER
CABLE PULLDOWN
BARBELL INCLINE
BARBELL INCLINE
HAMMER REAR DELT
HAMMER INDY ROW
HAMMER LATERAL RAISE
HAMMER SEATED PRESS
HAMMER SEATED PRESS
EXTERNAL ROTATOR CUFF
ROUTINE #2
HAMMER PUSH/PULL
HAMMER BENCH PRESS
NAUTILUS PULLOVER
HAMMER DIPS
HAMMER PULLDOWN
HAMMER INCLINE
HAMMER ROW
AVANGER SEATED PRESS
HAMMER REAR DELT
HAMMER LATERAL RAISE
EXTERNAL ROTATOR CUFF
ROUTINE #5
BARBELL 3X6
BARBELL BENCH
BARBELL BENCH
BARBELL BENCH
HAMMER LOW ROW
BARBELL INCLINE
BARBELL INCLINE
BARBELL INCLINE
HAMMER PULLDOWN
DUMBBELL SEATED PRESS
DUMBBELL SEATED PRESS
NITRO REAR DELT
LATERAL RAISE
ROUTINE #3
PRE-EXHAUST
NAUTILUS 10 DEGREE FLY
HAMMER INDY DECLINE
HAMMER PULLOVER
CABLE PULLDOWN
HAMMER LATERAL RAISE
HAMMER SEATED PRESS
STRAP UPRIGHT ROW
NITRO REAR DELT
HAMMER INDY ROW
BODYWEIGHT DIPS
ROUTINE #6
BARBELL PUSH/PULL
BENCH PRESS
HAMMER LOW ROW
nd
DUMBBELL 2 FLOOR
CABLE LAT PULLDOWN
HAMMER INDY INCLINE
HAMMER INDY I-ARM ROW
WEIGHTED DIPS
CABLE LAT PULLDOWN
AVENGER SEATED PRESS
SHOULDER TREE
EXTERNAL ROTATOR CUFF
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HORNET STRENGTH TRAINING ROUTINES
ROUTINE #7
DUMBBELL ELEVATOR
ST
DUMBBELL 1 FLOOR
HAMMER REAR DELT
NAUTILUS 10 DEGREE FLY
ND
DUMBBELL 2 FLOOR
HAMMER PLLOVER
RD
DUMBBELL 3 FLOOR
HAMMER ROW
TH
DUMBBELL 4 FLOOR
LATERAL RAISE
TH
DUMBBELL 5 FLOOR
UPRIGHT ROW
ROUTINE #10
HAMMER INDY 10 - 8
HAMMER INDY DECLINE
HAMMER INDY DECLINE
HAMMER REAR DELT
HAMMER INDY ROW
HAMMER INDY INCLINE
HAMMER INDY INCLINE
HAMMER PULLOVER
HAMMER INDY PULLDOWN
HAMMER LATERAL RAISE
HAMMER INDY SEAT PRESS
HAMMER INDY SEAT PRESS
ROUTINE #8
DUMBBELL 10 - 8
ROUTINE #9
NO- HANDS
DUMBBELL INCLINE
DUMBBELL INCLINE
NAUTILUS PULLOVER
HAMMER INDY PULLDOWN
DUMBBELL SEATED PRESS
DUMBBELL SEATED PRESS
NITRO REAR DELT
HAMMER INDY HIGH ROW
NITRO PEC FLY
DUMBBELL BENCH
DUMBBELL BENCH
NAUTILUS 10 DEGREE FLY
HAMMER PULLOVER
HAMMER LATERAL RAISE
HAMMER REAR DELT
NITRO PEC FLY
NAUTILUS PULLOVER
MANUAL LATERAL RAISE
NITRO REAR DELT
MANUAL FRONT RAISE
EXTERNAL ROTATOR CUFF
ROUTINE #11
MACHINE 10 – 8
ROUTINE #12
LEG SEQUENCE
HAMMER BENCH PRESS
HAMMER BENCH PRESS
NITRO REAR DELT
HAMMER ROW
HAMMER INCLINE
HAMMER INCLINE
NAUTILUS PULLOVER
CABLE PULLDOWN
MANUAL LATERAL RAISE
AVENGER SEAT PRESS
AVENGER SEAT PRESS
LEG PRESS / SQUAT
LEG CURL
HIP EXTENSION / RDL
LEG PRESS / SQUAT
LEG EXTENSION
LEG PRESS / SQUAT
HIP ADDUCTION
HIP ABDUCTION
CALF RAISE
TIBIA FLEXION
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LOWER BODY ROUTINES
We will choose from several multi-joint squatting motion exercises in our facility. We have
found through many years of experience that different body types and orthopedic
considerations do not allow for one type of movement to fit all of our athletes. No one
exercise will work for every player. No one exercise is vastly superior to the other. An
athlete must be able to perform the movement both safely and at the absolute highest
level of effort.
Multi-Joint Squatting Motions
1. XPload Leg Press
2. Nautilus ONE Leg Press
3. Trap bar Deadlift
4. Barbell Squat
5. Iso-Lateral One Limb Leg Press
Isolation Exercises - Knee
1. Leg Curl Machine - Various
2. Leg Curl Machine - Iso Lateral One Leg
3. Leg Extension Machine- Various
4. Leg Extension - Iso Lateral One Leg
Isolation Exercises - Hip
1. Buttocks - Stiff Leg Dead Lift, Hip and Back, Abductor Machine
2. Hip Flexors - Hip Flexion
3. Groin - Adductor Machine
Isolation Exercises - Ankle
1. Gastrocnemius- Straight legged calf raise
2. Soleus - Seated Calf Raise
3. Tibia Flexor - Tibia Flexion
4. Inversion/Eversion – Inner and Outer Ankle
Due to the overlap of many of the exercises and the amount of running that we require, we
have found that athletes attempting to do all of the isolation exercises each workout quickly
over train. Through many years of experience, the lower body routine we now use takes into
consideration the following:
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1. Multi-Joint Squatting Motion - Body type, orthopedic concerns and
preference
2. Single Joint - Knee - Both Extension and Curl. Our experience dictates that due to the
nature of the sport, it is necessary to have the ability to train one limb at a time when
needed.
3. Single Joint Hip - Pick one exercise
4. Single Joint Ankle - Pick one exercise
Our typical leg routine is a “mix and match” of equipment, need and preference. The
following are three examples of many possible routines.
Lower Body Sequence Routine 1 Routine 2 Routine 3
Multi-Joint Squat Motion Indy Leg Press Squat Machine Leg Press
Single Joint - Hamstring Leg Curl Machine Indy One Leg Curl MR Leg Curl
Single Joint - Quadriceps MR Leg Extension Leg Extension Mach Indy One Leg Ext
Single Joint - Hips Groin Machine Hip and Back Mach Abductor Mach.
Single Joint - Ankles Straight Leg Calf Raise Seated Calf Raise Tibia Flexion
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NECK ROUTINE
For all of our athletes involved in contact sports, we place a premium on neck training. This
is by far the most important thing we do in the weight room. As much as possible, we will
train our necks before we train the rest of our body.
4-way Neck Machine
1. Neck Flexion
2. Neck Extension
3. Lateral Flexion (left and right)
4. Shrugs – machine, barbell, or dumbbell
MID SECTION ROUTINE
The mid section is frequently ignored. In order to maximize performance and protection it
must be isolated and trained.
Abdominal - Choice of one - Ab machine, Rotary Torso, Side Bend, Manual
Sit-up or Reverse Crunch
Low Back - Choice of one - Low Back Machine, Torso Extension, Hip and
Back, Dead Lift
ARM ROUTINE
Biceps - Choice of one - Machine Curl, Barbell Curl, Dumbbell Curl, Manual
Curl
Triceps - Choice of one - Machine Triceps, Triceps Pushdown, Manual
Triceps
Hands and Forearms - Choice - Gripper, Wrist Curl, Reverse Wrist Curl, Roller etc.
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STRENGTH TRAINING PRINCIPLES
The five check points below are an outline of our philosophy of effective and progressive
training. Maximum gains will be obtained if these 5 check points are observed.
1. Full range of motion exercises - raise and lower the weight through the muscles full range
of motion.
2. Allow the muscles to raise the weight-eliminate all arching, bouncing, throwing, and jerking
movements while raising the weight.
3. Emphasize the lowering of the weight:
A. Lower the weight in a controlled manner. Allow the muscle to lower the weight-Do not drop
the weight.
B. The muscle that is used to raise the weight is the same muscle used to lower the weight Use 3-5 seconds as a guideline to lower the weight.
C. You can lower approximately 40% more weight than you can raise.
D. Allow 8 seconds to lower the weight during the negative-only exercise.
4. Each set must be performed with an all-out effort to momentary muscular exhaustion.
Exercise until you cannot perform another rep with proper form.
5. Supervision - Athletes should be paired off so that every repetition of each exercise is
supervised to guarantee proper execution. Responsibilities of the spotter include:
A. Prevent injury - No arching, bouncing, or jerking of the weights.
B. Record all pertinent workout data on a workout card.
C. Only record the good reps lifted - not the forced or negative reps.
D. Verbally encourage the lifter to exert an all-out effort while utilizing the techniques mentioned
above.
E. Make the workout as hard and intense as possible for the lifter.
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SEVEN STRENGTH TRAINING VARIABLES
1. HOW MANY REPS?
Perform 6 to12 reps for the upper body and lower body unless designated otherwise on
workout card.
NOTE: Only record the number of properly performed reps on the workout card.
2. HOW MUCH WEIGHT?
Use as much weight as possible (once the proper lifting techniques have been
learned) so that the point of MMF has been reached between 30 and 60 seconds or
from 6 to 12 repetitions. Selecting a starting weight is trial and error. Important: The
key below will tell you when and if you should add weight for your next workout.
3. HOW MANY SETS?
Perform as many sets as the workout calls for (anywhere between 1 and 3).
4. HOW MUCH RECOVERY?
When performing one set do not have a resting time - use only the time needed
to move to the next exercise as recovery time. When performing multiple sets allow
90 seconds rest interval between sets.
5. HOW OFTEN?
Two to three workouts per week on alternating days
6. WHICH EXERCISES?
The exercises performed will depend upon the equipment available to you.
Which exercises you perform is not the key to the strength gains, it is how you
Perform the exercise that is the most important.
7. IN WHAT ORDER?
Follow the order that is outlined in your summer packet.
A. We will place a strong emphasis on the Neck if you are involved in contact. Perform
at minimum Neck Flexion; Neck Extension; Shoulder Shrug
B. **If you have a machine also perform: Lateral Flexion - Left and Right.
C. B. The next area to work would be the Legs and Lower Back. These
D. Muscles are used the most when playing no matter what position is being played.
E. C. After performing exercises for the neck and legs we will then exercise the
F. Torso (Upper Body). For the Torso perform the exercises for the
G. Deltoids, Lats, and Pectoral Muscles. Perform at least 2 exercises (6
H. total) for each of those three muscle masses.
I. D. When exercising the muscles of the Arms, perform 1 exercise each for the
Biceps, Triceps, and Forearms.
J. E. When exercising the Abdominal Muscles perform 1-2 exercises.
K.
L. PUTTING IT ALL TOGETHER, OUR TYPICAL ROUTINE
CONSISTS OF THE FOLLOWING…
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Exercise
Reps
Exercise Time
Rest Interval
NECK
Shrugs
12 reps
60 seconds
Neck Flexion
12 reps
60 seconds
Neck Extension 12 reps
Lateral Flexion R/L 24 reps
Total
60 seconds
120 seconds
60 reps
5 min.
Drink of Water
15 sec.
15 sec.
15 sec.
15 sec.
60 sec.
60 sec.
HIPS & LEGS
Leg Press/Squat 12 reps 60 seconds 1 minute 30 sec.
Leg Curl 12 reps 60 seconds 1 minute 30 sec.
Hip & Back 12 reps 60 seconds 1 minute 30 sec.
Leg Exten. 12 reps 60 seconds 1 minute 30 sec.
Hip Adduct. 12 reps 60 seconds 1 minute 30 sec.
Calf raise 12 reps 60 seconds none
Total 72 reps 6 minutes 7 minutes 30 sec.
Drink of Water 60 seconds
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MIDSECTION
Ab Crunch 15 reps 75 seconds 1 minute 30 sec.
Back Extension 12 reps 60 seconds 1 minute 30 sec.
Total 27 reps 2 minutes 15 sec. 1 minute 30 sec.
Drink of Water 60 seconds
UPPER BODY
Chest Exercise 10 reps 60 seconds 1 minute 30 sec.
Chest Exercise 10 reps 60 seconds 1 minute 30 sec.
Back Exercise 10 reps 60 seconds 1 minute 30 sec.
Back Exercise 10 reps 60 seconds 1 minute 30 sec.
Back Exercise 10 reps 60 seconds 1 minute 30 sec.
Shoulder Exercise 10 reps 60 seconds 1 minute 30 sec.
Shoulder Exercise 10 reps 60 seconds 1 minute 30 sec.
Rotator Cuff 10 reps 60 seconds 1 minute 30 sec.
Total 80 reps 8 min. 12 minutes
Drink of Water 60 seconds
ARMS
Biceps 10 reps 60 seconds 1 minute 30 sec.
Triceps 10 reps 60 seconds none
Total 20 reps 2 minutes 1 minute 30 sec.
TOTAL 259 reps 23min. 15sec 26 minutes 30sec
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HOW TO PERFORM AND RECORD STRENGTH
TRAINING WORKOUTS
HOW MUCH WEIGHT TO START WITH
The First Set:
The first time you perform any of the workouts, you must ESTIMATE a weight to start with for
each exercise.
The objective is to use a weight which you are able to reach the “goal rep”, but unable to reach
further reps.
The Second Set:
Always use same weight as the first set.
Only increase the weight if reps additional to the “goal rep” were possible with the first set’s
weight.
WHEN TO INCREASE THE WEIGHT FOR THE NEXT WORKOUT
The First Set:
The amount of weight you will use the next time you perform the workout is based on the FIRST
set (Not the SECOND).
When you finish the first set of an exercise, you must decide whether or not to increase the
weight for the next workout.
Write this weight in the next column on the workout card immediately upon completion of the
first set as follows:
When goal reps could not be reached: DO NOT increase the weight for the next workout.
When goal reps are reached, but not easily or with poor technique, DO NOT increase the
weight.
When goal reps are reached with proper technique: INCREASE WEIGHT by 5LBS. (10LBS. for
Leg Press or Squat).
The Second Set:
Always use the same weight as the first set (only increase the weight if the first set was not
challenging)
RECORDING WORKOUTS
The following are examples of how to fill out the workout card during a workout.
If goal reps of 10 were reached on the first set, increase 5 lbs. for the next workout:
EXERCISE
BARBBELL BENCH PRESS
DATE
225-10
225-8
DATE
230
If goal reps of 10 were NOT reached on the first set, DO NOT increase the weight for the next workout:
EXERCISE
BARBBELL BENCH PRESS
DATE
225-9
225-8
DATE
230
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MANUAL RESISTANCEMAXIMUM MUSCLE WITHOUT EQUIPMENT
Manual Resistance is an alternative to the more conventional forms of resistance in the
strength training program. The resistance is provided by a training partner, or spotter, rather
than a bar or a machine. This style of training could be incorporated into your regular
workouts or in situations where no equipment and/or facilities are available.
Here at Edina we use Manual Resistance (MR) training extensively in all phases of our
strength program. Whether as an exercise in our regular workouts or as the only available
training “tool” at home, on vacation, or on the road traveling, MR has definitely proven itself
as a valuable form of strength training.
ADVANTAGES OF MANUAL RESISTANCE
There are many advantages to using MR. Some of the more obvious reasons include:
1. No equipment is required to perform the exercises. Since no equipment is needed
these exercises can be performed any time and any place. A coach, for example, can
administer the program on the field, court or diamond. The Physical Education instructor
can hold his class indoors or outdoors. The point to be remembered is that MR exercises
can be performed anywhere. Waiting to use equipment is no longer a problem with MR.
Once an individual has been exposed to MR, conditioning the muscles can be a lifelong
activity. No longer will a lack of equipment be an obstacle
2. Large numbers of individuals can be trained simultaneously. Two people or two
hundred people can perform the exercises simultaneously. One person exercises while the
other supplies the work load. To the coach or PE instructor who has experienced the
frustration of overcrowded facilities, MR is a godsend.
3. The muscles can be worked maximally each rep. Maximum resistance can be
obtained during the raising and lowering phase of each rep. If the lifter can raise 80 pounds
on the first rep, the spotter can apply 80 pounds worth of resistance. If the lifter can lift five
pounds of resistance on the last rep, the spotter can accommodate this decreasing strength
level accordingly. This is an advantage because it reduces the level of strength closer to the
point of zero. More of the muscle is brought into play, thereby causing a greater overload.
4. The speed of the MR exercise can be controlled. The rate of resistance during the
raising phase will be dictated by the amount of resistance applied by the spotter. The lifter’s
partner or the instructor can decide upon the speed of exercise during the raising phase.
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DISADVANTAGES OF MANUAL RESISTANCE
With all of its advantages, MR also has some distinct disadvantages. Every type of
equipment available has advantages and disadvantages. By recognizing the limitations of
MR, it can help provide a safer and more effective form of exercise. A better understanding
of the exercise will also be realized. The major limitations of MR include:
1. Two people are needed to perform any MR exercise. A lifter and a training partner to
apply the resistance are required to perform each exercise. This can be a problem for some
fitness enthusiasts (e.g. The working person may want to work out during the lunch hour
and perhaps a training partner is unavailable; A team or fitness class may have an odd
number of students and this would leave one student without a partner.)
2. The lifter must learn how to perform each exercise. Before maximum gains can be
obtained, the lifter must learn how to perform each exercise. This is also a problem when
any new exercise using equipment is performed. Due to the uniqueness of the MR style of
exercise, the learning process of performing the exercise probably creates more problems
for the inexperienced lifter than will a conventional exercise performed on equipment. The
lifter must also learn to coordinate the exercise with the spotter.
3. The spotter must learn how to safely and effectively apply the resistance. The
spotter’s job is even more difficult than the lifter’s. The training partner is the key to any
strength building program but the effectiveness of any MR exercise is totally dependent
upon the abilities of the spotter. Equipment can help minimize the risk of injury occurring
while an individual is performing an exercise. The risk increases whenever the lifter must
rely entirely upon a partner to provide the resistance. Instructors can minimize the risk by
taking the time to learn how to utilize this form of exercise and then educating their students
sufficiently. It’s just like teaching a student-athlete how to block, rebound, perform
somersaults, or to do other potentially dangerous skills. Everything demands proper
instruction. The instructor should initially treat MR exercise as any other potentially
dangerous activity. Remember that it is the ability of the spotter that dictates the quality of
the exercise. There is a specific skill required. Some spotters develop a high skill level to
spot effectively, while some develop lower skill levels. An educated lifter will immediately
notice the skill level of the spotter. A lower skill level will obviously decrease the
effectiveness of the exercise.
4. The lifter may be significantly stronger than the spotter. When pairing off
participants, it’s possible that one training partner may be significantly stronger than the
other. This can present a problem for the weaker individual.
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5. Accountability. The lifter may ask, “How will I know how much strength I am gaining
from workout to workout?” Unfortunately, accountability will always be a problem. With MR
you cannot record and evaluate strength gains as you can with a barbell or machine. You
are forced to rely upon your spotters to do their job. When they do, the lifter will be assured
of gaining strength.
Note: Sure, there are limitations to manual resistance. However, these limitations can be
overcome by instructors who are willing to invest a little time in developing the ability to
teach these exercises and in providing as much supervision as possible during their
execution.
RESPONSIBILITIES OF INSTRUCTOR
1. Thoroughly understand the responsibilities of the spotter and lifter. The instructor
should develop and in-depth understanding of how to apply the MR concepts. These
exercises can not be spotted and performed in a haphazard manner. Unfortunately, more
often than not, this is the rule rather than the exception. If this occurs the potential results
from the exercise will be reduced and the risk of injury to the lifter will be increased.
Note: Thoroughly read the guidelines enclosed and develop a detailed understanding of
how to safely and effectively spot and perform each exercise.
2. Perform the exercises with another instructor in order to develop the skills needed
to spot and perform each exercise. It’s obvious to every coach and physical educator that
doing something is better than talking about it. Unfortunately, few instructors are willing to
actually practice doing the MR exercises. The exact skills to apply the resistance and
perform the exercises will not be developed unless instructor practices what he preaches.
Note: There is nothing overly demanding about the skills needed to spot and perform each
exercise. Something will be lost, however, from the instructor to the student if the instructor
doesn’t experience of the problems encountered.
3. Minimize the loss in the interpretation of this information from the instructor to the
student. The instructor’s first responsibility is to adhere to the aforementioned rules. The
eventual quality of MR exercise performed by the participants will be determined by how
well the instructor prepares himself and by how well that information is taught to the
students. This is not the type of information that is posted on the weight room bulletin board.
Initially, constant supervision by the instructor is necessary to eliminate any confusion.
Ideally, the instructor should discuss all of the concepts enclosed and then spot each
student through the exercises until they have mastered the skills required.
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Note: The instructor can teach one thing and the student may interpret it differently.
Instructors must minimize the loss in translation to the students.
RESPONSIBILITIES OF THE LIFTER
For manual resistance to be safe and effective, the lifter must assume some responsibilities
during the execution of each repetition. These responsibilities include the following four
rules:
1. Communication with the spotter is essential. Total cooperation and coordination
between the lifter and the spotter are essential. For maximum gains and safety you may
have to tell the spotter how to provide more efficient resistance. Cooperation with the
spotter is needed for smooth and even resistance. Until the spotting and lifting skills have
been mastered, the lifter may have to talk to the spotter. For example, “You’re not providing
enough resistance on the lowering phase.” Or, “You’re pulling too hard in the stretched
position.”
2. Keep tension on the muscles. The relief of muscle tension for just an instant will allow
the muscle to momentarily rest - and make the exercise less productive. Allowing the
muscles to relax briefly is a common occurrence during the lateral raise if the hands are
allowed to touch the sides of the legs. This gives the muscles a brief rest and makes the
exercise less productive. Another example would be the conventional push-up exercise.
The muscles are allowed a brief rest if the chest, thighs, or mid-section touch the ground.
Ideally, the hands should be elevated off the ground to prevent resting between repetitions.
3. Pause momentarily in the contracted position. The lifter should hold the contracted
position momentarily during the execution of each repetition. If the lifter doesn’t hold this
position momentarily, he will not maximally develop the muscle at each point during that
range of motion. The pause also gives the spotter time to begin applying the more
resistance required for the lowering phase while in the transition from the raising phase of
the exercise to the lowering phase. An example of this concept is the bent over side lateral
raise. The lifter must stop and hold the contracted position momentarily. A good guideline
would be to hold the position for a count 1001. If the lifter does not concentrate on pausing
the contracted position of any exercise, there will be a bouncing affect or recoil from the
raising to the lowering phase.
Note: Hold any contracted position for a count of 1001 and allow the muscles to develop
maximally throughout their full range of motion.
4. Exert an all-out effort. A sub-maximal effort will produce sub-maximal results. The lifter
must work as hard as possible if maximum gains are to be obtained. If the lifter exerts an all
out effort and the training partner applies the MR correctly, the lifter will be assured of
obtaining maximum benefits.
5. Allow four seconds for the lowering phase. The lifter can lower more resistance than
he can raise. During the lowering phase of some exercises, the lifter may by capable of
exerting more force than the spotter can apply during the first few reps. The lifter must
cooperate with the spotter and perform the lowering phase of the exercise. During the
lowering phase of some exercises, the lifter could stop an any point, if he so desired, and
hold that position, not allowing the spotter to push him down. This could invite injury and
make the exercise less effective. Remember that in each succeeding repetition, the person
exercising will grow weaker. Eventually the spotter will be capable of applying more than
enough resistance during the lowering phase. Until this point is reached, the exerciser must
cooperate with the spotter during the lowering phase.
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RESPONSIBILITIES OF SPOTTER
It should be more than obvious to anyone interested MR of the value of a properly educated
training partner. The effectiveness of MR exercise is almost totally dependent on the
abilities of the spotter. It cannot be over emphasized enough how important it is for the
instructor to thoroughly educate the participants. For the exercise to be safe and effective,
the spotter should strictly adhere to the following guidelines. The major responsibilities of
the spotter include the following:
1. Communication whenever necessary and constant coordination with the lifter. Pay
attention to the execution of every repetition. The lifter’s safety is the spotter’s primary
concern. How the spotter applies the MR dictates the quality and safety of the exercise. The
spotter should make corrections if needed and provide verbal encouragement for
motivation. If the lifter is not strictly adhering to the exact methods prescribed, the spotter
should correct the lifter immediately.
2. Do not apply maximum resistance during the first few reps. The first few reps of
each exercise should be used to warm up the involved muscles. This will also help to begin
gradual fatiguing the muscles so that when the lifter does exert an all out effort, the muscle
will be weaker. This will decrease the potential for injury.
Note: If maximum resistance is applied on the first few reps injury could result. Less than
maximum resistance is required on the first few reps.
3. Vary the resistance of each rep during the raising phase. Once the muscles are
warmed up, the spotter should learn to apply as much resistance as the lifter can safely and
effectively handle at each point during the raising phase. All movements should be smooth and
controlled. This is the most difficult aspect of manual resistance to master. The amount of
resistance that a lifter needs during the raising phase of one rep will actually vary. The
bones and musculature are a system of levers. The changing positions of the bone and
muscles create leverage advantages and disadvantages. These advantages and
disadvantages will require more or less resistance by the spotter.
An example of the leverage system is the conventional push-up exercise. The lifter requires
more resistance as the arms straighten. He requires less resistance as the arms bend.
Another example of the leverage system can be observed while spotting the side lateral
raise. It’s obvious that the lifter gradually grows weaker (requires less resistance) as the
arms are raised away from the body and weakest in the contracted position.
The spotter should learn to gradually increase or decrease the resistance according to
accommodate these changing “strength curves.” If the resistance is being applied correctly,
the resistance should feel constant to the lifter. The spotter is adding exactly as much
resistance as the lifter can raise at each point during the raising phase. If too much
resistance is applied at any point, the lifter will be unable to move momentarily. He will be
forced to stop the exercise, jerk, or use cheating movements to continue the exercise. If not
enough resistance is applied the exercise will be less productive than it could be.
The spotter should also be aware that the lifter is gradually fatiguing with each succeeding
repetition. If the resistance is properly applied the amount of resistance will decrease with
each rep. If the spotter applies the resistance correctly, he will only have to apply a few
pounds of resistance on the last rep or two. On some exercises, the lifter may be unable to
raise even the weight of his arms.
Note: It is the spotter’s job to apply just the right amount of resistance at each point during
the raising phase.
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4. Smooth transition from the raising phase to the lowering phase. The person
applying the resistance should adjust the amount of resistance at the point of transition from
the raising phase to the lowering phase. It should be realized that the lifter can lower more
weight than he can raise. This is why it is important for the lifter to pause momentarily in the
contracted position. This gives the spotter time to begin smoothly applying the additional
work load for the lowering phase.
Spotters cannot make a sudden change from the raising to the lowering phase or the lifter
will be unable to hold the contracted position momentarily. The lifter will not make a smooth
transition. There will be a sudden drop, which will
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not allow the muscle to be exercised maximally at each point. It may also invite injury.
5. Add more resistance during the lowering phase. Due primarily to friction, the lifter can
lower more weight than he can raise. The spotter should learn to apply more resistance
during the lowering phase. If not enough resistance is applied the lifter could stop at any
point during the lowering phase and hold that position for several seconds.
Because the lifter is so much stronger during the lowering phases there must be mutual
cooperation between the lifter and spotter. The same leverage advantages and
disadvantages that exist during the raising phase of each exercise apply to the lowering
phase. The person applying the MR must also be aware that the lifter is gradually fatiguing
each rep.
The spotter should learn to apply as much resistance as the lifter can resist while allowing
four seconds to lower the weight. If too much resistance is applied during the lowering
phase the lifter will be unable to allow four seconds to perform the lowering movement. This
could invite possible injury.
6. Change the angle of resistance being applied. Most movements in the body are rotary
in nature. Most muscles contract about an axis of rotation. They pull on the bones to form
movements that form an arc. For the muscles to be most effectively exercised the angle of
resistance must change through the execution of each repetition. This must be done to
accommodate the changing angle that the muscle is pulling on the bone.
The MR must be supplied to coincide with the changing angles of each arc formed by the
muscles involved. The changing angle resistance applied can be observed while performing
the side lateral raise. In the starting position the angle of resistance will be almost
perpendicular to the floor. As the lifter raises his/her arms, the spotter should gradually
adjust the angle of resistance. This concept will apply almost any time a single muscle
group is isolated. The spotter should develop the ability to recognize the correct angle of
resistance.
7. Provide enough resistance to stimulate strength gains. For maximum gains the
spotter needs to apply as much resistance as the lifter can exert during the execution of
both the raising and lowering phase of each repetition.
8. Do not apply maximum resistance for any exercise in an all out manner during the
first few workouts. Gradual increases the intensity of exercise in each succeeding workout
until the techniques required for each exercise have been mastered.
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9. When necessary, apply less resistance as the lifter approaches the muscle’s
stretched position. While performing some exercises, the spotter should learn to gradually
decrease the amount of MR being applied as the lifter approaches and eventually reaches
the joint’s stretched position. Injury could result if too much resistance is applied in the
stretched position of the muscles being exercised.
The spotter should sacrifice the application of maximum resistance to gain maximum
stretching and prevent injury. A good example is the neck flexion exercise. The lifter will not
relax and stretch the neck if too much resistance is applied. To get the lifter into a relaxed
and stretched position safely, the spotter should begin to gradually decrease the amount of
manual resistance as the lifter approaches the neck stretched position. It should be a
smooth and gradual transition. The spotter is applying too much resistance near or at the
stretched position if the lifter:
a. Doesn’t reach a completely relaxed and stretched position at the end of each rep.
b. Stops short of the stretched position
c. Feels the need to pull back in the stretched position to prevent hyper stretching.
PERFORMING MANUAL RESISTANCE EXERCISES
While performing MR exercises, the following guidelines should be used to perform each
exercise:
1. Perform 12 repetitions or continue exercising for approximately 40 to 70 seconds.
2. Perform only one set per exercise.
3. Take four seconds for the lowering phase.
4. Allow from three to four seconds to execute the raising phase of each exercise. This will
include moving form the starting position and pausing in the contracted
position momentarily.
5. Exercise 2-3 times a week while alternating days.
6. Change the order regularly.
The most important aspect of MR is knowing the proper way to spot and to lift. All of you
have been through our MR program from time to time, but for those of you who might have
missed something along the way, here is a quick review of the MR exercises we perform at
Edina.
The following twenty-two exercises will be explained (i.e. starting position, description of
movement, and spotting form) and illustrated on the next few pages:
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1. Neck Flexion
2. Neck Extension
3. Shrug
4. One-Legged Squat
5. Hip Adduction
6. Hip Abduction
7. Push-ups
8. Side Lateral Raise
9. Front Raise
10. Seated Press
11. Bent-over Rear
Delt Raise
12. Upright Row
13. Bent-Over Row
14. Dip
15. Chin
16. Biceps Curl
17. Triceps Extension
18. Leg Curl
19. Leg Extension
20. Bent-Arm Fly
21. Sit-ups
22. Lat Pulldowns
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MANUAL RESISTANCE EXERCISES
There are a variety of MR exercises that can be performed. As discussed on the preceding
page a brief description of each exercise will follow. For maximum gains attempt to reduce
the lifter’s strength level to zero by performing approximately 10-12 repetitions on each
exercise. Remember to follow the guidelines we discussed earlier for the Lifter and Spotter.
Note: Be especially cautious with NECK exercises.
EXERCISE #1 - NECK FLEXION - (NECK FLEXORS)
Starting: Lying face up on a flat bench, the shoulders are slightly over the edge of the
bench. The top of the head should be parallel to the floor - At the beginning of each rep the
neck muscles must be totally relaxed.
Movement: Flexing only the neck muscles, raise the head forward and upward so that the
chin is resting on the chest - Pause momentarily and recover to starting position.
Spotting: Place dominant hand on the lifter’s forehead and the non-dominant hand on the
lifter’s chin - Apply as much pressure as is needed to accommodate for the strength curve
of the neck flexors.
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EXERCISE #2 - NECK EXTENSION - (NECK EXTENSORS)
Starting: Lying face down on an exercise bench with the head hanging over the edge of the
bench - Neck should be totally relaxed with the chin touching chest - Hands should be
resting behind the back.
Movement: Raise the head upward and backwards until it is fully extended - Pause
momentarily before recovering to starting position
Spotting: Form a web with the hands and place them on the back of the Lifter’s head Begin the exercise with mild pressure to stretch the neck and continue to carry the
resistance according to the strength curve on the neck extensors.
EXERCISE #3 - SHRUG (TRAPEZIUS)
Starting: Standing with body erect and arms extended - Hands should be interlocking and
grasping the Spotters wrist - Shoulders and traps should be relaxed.
Movement: Elevate the shoulder girdle by shrugging shoulders as high as possible - Pause
momentarily before recovering to starting position.
Spotting: Lay under the Lifter with his hands interlocking and grasping your wrists.
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EXERCISE #4 - ONE -LEGGED SQUAT - (MAJOR MUSCLES OF LEGS/BUTTOCKS)
Starting: Standing on one leg with right leg extended outward - Balance by placing right
arm around Spotter’s shoulders and grasping a fixed object with left hand.
Movement: Lower the body until the upper leg is horizontal to the floor - Pause momentarily
before recovering to starting position.
Spotting: Stand along side the Lifter and grasp under his right knee joint (lower hamstring)
with your right hand - Place your left arm around the Lifter’s waist - Assistance or resistance
may be applied with the left arm - Mirror with the right leg.
EXERCISE #5 - HIP ADDUCTION - (INNER THIGH)
Starting: Sitting down with arms extended behind body for support - Legs should be bent at
an angle of approximately 90 degrees - Soles of the feet are facing each other but remain 34 inches apart - Knees upward and inward as far as possible.
Movement: Raise the knees upward and inward as far as possible - Pause momentarily
before recovering to starting position.
Spotting: Face the Lifter and apply pressure with both hands on the inside upper portion of
the knee throughout the exercise.
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EXERCISE #6 - HIP ABDUCTION - (HIPS)
Starting: Lying on left side with upper and lower body in line.
Movement: Raise the right leg as high as possible - Pause momentarily before recovering
to starting position - Mirror with left leg.
Spotting: Kneel or stand near the Lifter’s knee and place both hands above the knee on
the thigh to apply the resistance.
EXERCISE #7 - PUSHUP - (CHEST/SHOULDERS/TRICEPS)
Starting: Assume the pushup position with only the feet and hands touching the floor with
the body straight - When no longer able to properly perform another rep drop to the hands
and knees position keeping toes off the floor - Hands should be out in front of the shoulders.
Movement: Lower the chest (Do not touch thighs or stomach) to a position just short of the
floor and recover to starting position.
Spotting: Straddle the Lifter and place both hands on the upper back to apply resistance Ideally the Lifter must fail in the hands and knee position.
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EXERCISE #8 - SIDE LATERAL RAISE - (MEDIAL DELTOID)
Starting: Standing erect with the arms extended out and palms facing inward.
Movement: Raise the arms sideward and upward overhead - Pause before recovering to
starting position.
Spotting: Stand behind the Lifter with hands on the back of the Lifter’s wrist.
EXERCISE #9 - FRONT RAISE - (FRONT DELTOID)
Starting: Standing erect with feet staggered and arms extended well back behind the body.
Palms should be facing away from the body.
Movement: Raise the arms forward and upward to a position up and over the head - Pause
momentarily before recovering to staring position.
Spotting: Place hands on back of Lifter’s wrist - Keep there throughout exercise - Spotter
will have to move closer to Lifter in the starting position and away from him as the Lifter
raises his arm overhead.
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EXERCISE #10 – SEATED PRESS - (DELTOIDS)
Starting: Sitting with arms bent and upper body leaning back slightly
Movement: Extend arms upward - Pause momentarily before recovering to starting
position.
Spotting: Grasp Lifter’s hands with the thumbs interlocking and apply the resistance to the
hands.
EXERCISE #11 - BENT - OVER REAR DELT RAISE - (POSTERIOR DELTOID)
Starting: Bending over at waist with arms extended and hanging down at a 90 degree
angle. Palms and forearms facing each other not quite touching and Legs slightly bent.
keep upper body parallel to floor throughout exercise.
Movement: Raise arms sideward and upward to a position parallel to floor - Pause
momentarily before recovering to starting position.
Spotting: Standing at Lifter’s head and bent at waist - Place hands on the back of the
Lifter’s forearms to apply resistance.
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EXERCISE #12 - UPRIGHT ROW - (DELTOIDS/TRAPEZIUS/BICEPS)
Starting: Standing with arms extended downward holding a towel in both hands - A closer
grip should be used - Feet shoulder width apart - Head looking skyward.
Movement: Pull the towel upward touching under the chin - Pause momentarily before
recovering to starting position.
Spotting: Sitting under the Lifter - Look skyward with hands grasping both ends of the towel
to provide resistance.
EXERCISE #13 - BENT - OVER ROW - (LATS)
Starting: Bending at the waist keeping the upper body parallel to the floor with right arm
extended - Legs slightly bent with the left forearm resting on the left thigh to stabilize the
upper body.
Movement: Bend arm while driving elbow upward to a position above the upper body Pause momentarily before recovering to starting position - More stretching will be obtained
if the Spotter pushes the upper arm to a full stretch position where the upper arm is
touching the chest - Mirror with left arm.
Spotting: Standing on right side of Lifter, place your left hand on his upper back and your
right hand on the upper arm just above the elbow - Apply resistance.
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EXERCISE #14 - DIP - (CHEST/SHOULDERS/TRICEPS)
Starting: Mounted on dip bars with arms extended and legs bent to provide full range
during the lowering of the body.
Movement: Bend the arms lowering the body as much as possible and recover to starting
position.
Spotting: Pull on the Lifter’s hips to provide additional resistance if the Lifter is capable of
performing more than 12 reps.
EXERCISE #15 - CHIN - (LATS/ BICEPS)
Starting: Standing with a bar hanging downward with arms fully extended and the upper
body resting against a wall.
Movement: Raise the bar forward and upward contracting the biceps - Pause momentarily
before recovering to starting position.
Spotting: Manually vary the resistance during the raising and lowering phases of the
exercise - Allowing the Lifter to move the elbows forward will involve the biceps but at the
expense of allowing the muscles to rest in the contracted position.
EXERCISE #16 - BICEP CURL - (BICEP)
Starting: Standing with a bar hanging downward with arms fully extended and the upper
body resting against the wall.
Movement: Raise the bar forward and upward contracting the biceps - Pause momentarily
before recovering to the starting position.
Spotting: Manually vary the resistance during the raising and lowering phases of the
exercise - Allowing the lifter to move the elbows forward will involve the biceps but at the
expense of allowing the muscles to rest in the contracted position.
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EXERCISE #17 - TRICEPS EXTENSION - (TRICEPS)
Starting: Lying on back with the right arm bent and the elbow pointing to the sky - Upper
arm must remain perpendicular to the body throughout exercise.
Movement: Raise the forearm forward and upward until the arm is fully extended - Pause
momentarily before recovering to starting position.
Spotting: Kneeling beside the Lifter with his right thigh resting against the Lifter’s upper
arm - This will stabilize the Lifter’s upper arm - Spotter will place his left hand on the outside
of the Lifter’s elbow and his right hand on the wrist where the resistance is applied.
EXERCISE #18 - LEG CURL - (HAMSTRINGS)
Starting: Lying face down on the floor with your legs straight and toes pointed.
Movement: Keeping right thigh flat on the ground bring right heel as close to buttocks as
possible - Pause momentarily before recovering to starting position - Mirror with left leg.
Spotting: Kneel alongside the Lifter and apply resistance against the heel in motion.
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EXERCISE #19 - LEG EXTENSION - (QUADRICEPS)
Starting: Sitting on a bench or chair so feet do not touch floor.
Movement: Extend right leg up as high as possible - Pause momentarily before recovering
to starting position - Mirror with left leg.
Spotting: Kneel alongside Lifter and apply resistance against heel in motion.
EXERCISE #20 - BENT - ARM FLY - (CHEST/ANTERIOR DELTOID)
Starting: Lying face down on a bench or floor - Place feet on floor and interlock fingers
behind head.
Movement: Bring elbows together in front of face - Pause momentarily before recovering to
starting position.
Spotting: Stand directly behind Lifter’s head and provide resistance against the insides of
the Lifter’s elbows.
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EXERCISE #21 - SIT-UPS - (ABDOMINAL)
Starting: Lying of the floor and placing backs of legs on a bench or a stool - The angle
between upper body and legs should be about 90 degrees - Fold arms across chest and lift
head off the floor.
Movement: Bring torso up to legs - Pause momentarily before recovering to starting
position.
Spotting: Sit behind Lifter and provide resistance against shoulders.
EXERCISE #22 - LAT PULLDOWNS - (LATS)
Starting Position: Sitting a bench or stool and cross arms behind head.
Movement: Pull arms down toward sides - Pause momentarily before recovering to starting
position.
Spotting: Provide resistance against back of the upper arms while standing behind the
Lifter.
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MANUAL RESISTANCE WORKOUTS
Here are three MR
MR #2
MR #3
workouts that you can use
if you can’t get to a weight
room or if you just want to
add variety to your regular
routine. These are made
up of the same exercises
reviewed on the
proceeding pages.
Remember that there is
never an excuse for
missing a workout. You
can always do manuals
no matter where you are
of what time of the day if
is!
MR #1
NECK FLEXION
CHEST FLY
NECK EXTENSION
PUSHUPS
UPRIGHT ROW
LAT PULLDOWNS
SIDE LATERAL RAISE
SIDE LATERAL RAISE
SEATED PRESS
REAR DELT
CHEST FLY
SEATED PRESS
PUSHUPS
UPRIGHT ROW
BICEP CURL
BICEP CURL
TRICEPS EXTENSION
TRICEPS EXTENSION
SIT-UPS
GROIN
LOW BACK
LATERAL HIP
GROIN
LEG CURL
LATERAL HIP
LEG EXTENSION
LEG CURL
ONE-LEGGED SQUAT
ONE-LEGGED SQUAT
SIT-UPS
SIT-UPS
NECK FLEXION
NECK EXTENSIONS
CHINS*/LAT PULLDOWN
DIPS*/PUSHUPS
FRONT RAISE
SIDE LATERAL RAISE
SEATED PRESS
SEATED ROWS
PUSHUPS
BICEP CURL
TRICEPS EXTENSION
UPRIGHT ROW
NECK FLEXION
NECK EXTENSION
SHRUG
LEG EXTENSION
LEG CURL
ONE-LEGGED SQUAT
SIT-UPS
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V. CONDITIONING
SPECIFICITY OF CONDITIONING
Conditioning is very specific. The demands of running a series of sprints are different than
running in a game situation. Specificity of conditioning is a term we use to describe the
specific adaptations that take place physically from a particular activity.
The running you do in the off-season is designed to get you in good enough shape to start
practice. The only way to get into shape for the game is to actually experience the demands
on the body in a game situation. The purpose of the off-season conditioning program is to
prevent injury and to give you a “base level” of fitness that will allow you to make the
specific game level adaptation in a few days instead of a few weeks.
Most of you have experienced this specific conditioning before. Many of you played several
sports in high school. Maybe you spent four months playing and conditioning for football.
“Certainly,” you thought, “I have to be in shape for basketball season.” How surprised were
you when you couldn’t catch your breath the first day of practice? Some of the training you
had done for football had transferred, but not all of it. The training you had done allowed you
to be much better off after a week of practice, instead of the month it would have taken if
you had done nothing.
You will have to actually experience the demands of practice to develop the specific
adaptation to practice. If you have done all of our summer running and you still find yourself
slightly out of breath the first practice, don’t panic! This is natural. If you fight it, you will find
yourself taking weeks to adapt instead of days. If you recognize it and take it for what it is a conditioning challenge just like any other you have done in your preparation - you will
adapt quickly. The same phenomenon will occur when you participate in your first full
scrimmage and then in your first game. You can’t recreate a specific demand on your
energy system until you actually engage in that activity. How quickly you adapt will be
determined by your previous preparation and by how hard you practice and play.
Skilled pattern running is an attempt to duplicate the position specific activities you perform
in competition. Skilled pattern running may help facilitate the transition from running in a
straight line (while conditioning) to performing the physical demands of your position. Your
coach has given us the specific skill patterns you use in a game. We have organized them
into “sets” with a series of ten different “reps.”
Run each rep at full speed and jog back to the starting point after each rep is completed.
Get in your stance and start the next rep. Start the clock when you start your first rep and
stop the clock when you finish your last rep of each set.
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CONDITIONING
The energy used to play the game of football is provided by two predominant energy
systems. They are the aerobic system and the anaerobic system. The aerobic means
with oxygen and the term anaerobic means without oxygen.
The aerobic system draws its energy from oxygen in the air you breathe. Aerobic
exercise improves the ability of the cardio-respiratory system to transport oxygen (fuel)
to the working muscles.
The anaerobic system draws its energy from ATP (adenosine tri-phosphate) and
glycogen. Both are stored within the muscles. The body uses the food you eat and
converts it to ATP and glycogen. Your car engine uses gasoline. Your muscles use ATP
and glycogen.
The amount of ATP and glycogen your muscles can store is limited. Interval training
and proper diet improves the muscle’s ability to store more ATP and glycogen. It also
improves the ability of the anaerobic system to replace these energy stores.
The aerobic system is called the O2 System. The anaerobic system has two
separate energy systems. They are called the ATP-PC System and the LA (lactic
acid) System.
The ATP-PC and the LA system have a limited supply of energy. For example, try
sprinting up a 400-yard steep incline as fast as you can. You will fatigue rapidly and
won’t make it very far. After running a short distance your legs will buckle, and you’ll be
gasping for air.
You’ve just exhausted all of the ATP and glycogen available. Rest and your body
immediately begins replenishing ATP and glycogen. Wait long enough and you can
perform the same activity again.
A properly organized interval running program will increase your muscles’ ability to
store more energy. Interval training will also improve the muscles’ ability to recover
more quickly.
On a different day instead of sprinting up the hill as fast as you can, jog slowly all the
way to the top. You can make it to the top because the exercise intensity is lower and
the fuel is coming from the aerobic energy system (oxygen). Your ability to utilize
oxygen can be increased with aerobic training. Below is a chart that illustrates how long
each system can provide energy at high levels of intensity.
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System
ATP-PC
LA 11 to
O2 (aerobic)
Energy Available
0 to 10 seconds
60 seconds
12 minutes to unlimited
Distance
0 - 100 yards
100 - 400 yards
1-1/2 miles to ?
Cardio-respiratory (CR) fitness incorporates the efficiency of your heart and lungs.
During exercise, you heart and lungs must deliver oxygen to the working muscles.
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The aerobic system is the energy system developed with low intensity exercise
similar to running, rowing, stair climbing, swimming, etc. The anaerobic system is the
energy system developed with high intensity exercise similar to speed work. Each
system compliments the efficiency of the other.
An activity is considered aerobic in nature if it meets the following criterion:
1. It must involve several large muscle groups.
2. The activity must be rhythmic in nature (running, rope jumping, bike riding,
etc.).
3. It must be sustained for a minimum of 12 minutes and up to 45 minutes.
4. Heart rate should remain somewhere between 70-85% of its maximum.
Your heart rate is the key to any aerobic exercise. If your pace is too slow, your
heart rate will dip below 70% of its maximum and you won’t improve aerobically. If
your pace is too fast, your heart rate will exceed 85% and your gains will not be any
better (but, you’ll endure a great deal more discomfort).
While training aerobically, try to keep your heart rate between 80-85% of its
maximum. To determine 85% of your predicted max. heart rate, use the following
formula.
220 – Age = Predicted max. heart rate
X .85 = ideal beats/minute during aerobic exercise
Let’s assume you’re 20 years old. The example below illustrates how to determine your ideal heart rate while
running, riding a stationary bike, using the Life Step, or during any aerobic exercise:
200 Max. number of times the average person’s heart beats.
- 20 Yrs. Old (age of our example)
200 predicted maximum heart rate (predicted maximum number of times heart can beat)
200 Predicted max. HR
X .85 (85% = Maximum level of intensity to improve aerobic 9.75 capacity)
170 bpm = Maximum heart rate during aerobic exercise.
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200
X .70
140 bpm (70%) = Minimum heart rate during aerobic exercise
From the above information, we’ve determined that as a 20 year old, you must keep
your heart rate between 140(70%) and 170 (85%). If while running, riding the bike,
or doing any aerobic exercise, your heart rate falls below 140beats per minute, your
pace is too slow to improve your aerobic efficiency. If your heart rate exceeds 170,
your pace is too fast. For best results, establish a pace to keep your heart rate
around 170.
If you continue to run or cycle at the same pace each workout, your heart rate will
gradually begin to drop and you’ll have to increase your pace to keep your heart rate
around 85%. Take your heart rate after you’ve warmed up and have been exercising
at a steady pace for 5-6 minutes. Take your pulse for 10 seconds and multiply by 6
to get your heart rate or beats/minute.
The goal of your running during June and July is to get you in good enough shape to
allow you to use the game of football to get you in shape to play football. No amount
of running, biking, hill running, etc., will prepare your cardio-respiratory and muscular
system for the specific conditioning demands of football until you practice and
eventually play the game.
There are some guidelines that you should observe when training anaerobically.
Don’t train in a haphazard manner. Frequently record your running times and rest
intervals. For example, let’s assume you run two 440’s in 70 seconds and allow 3
minutes rest between the two. During your next workout, you run the same two 440’s
but you only rest 2 minutes and 45 seconds. It will make your second quarter more
demanding. You might allow more than 3 minutes rest and make the second 440
less productive than your previous workout. You could run either of the 440’s faster
or slower, and increase or decrease the difficulty of the workout.
If you are trying to become more fit, you should record the distance run, the amount
of time elapsed, and the amount of rest time between each interval. It’s the only way
to prevent doing something you’ve already done. Increase the intensity of exercise
as fitness improves.
The following are guidelines suggested when performing interval work:
1. Exercise time should not exceed 75 seconds (can be anywhere
between 1 & 75 seconds).
2. Rest between each interval should be approximately 2 ½ - 4 times the
running time, or until your pulse rate drops below 120.
It should be your goal to determine how little exercise (not how much) you must
perform to get you ready to play the game. Don’t go into a workout feeling lethargic,
stiff, or not rested. That’s a sign that you’ve performed too much exercise your last
workout, or you didn’t allow enough time to recover. Remember, you exercise to feel
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stronger, more fit, and perform at a higher level. As you increase the intensity of
work, you must decrease the quantity performed.
Your speed work training can incorporate a wide range of activities. Many different
combinations of distances (10 yds. To 440 yds.) can be used. Approximately 3-4
weeks before summer camp, you should implement some type of “skilled pattern
running”
Skilled pattern running must imitate the specific demands of your position. For
example, the wide receiver should run a series of pass routes identical to those you
will run at camp while simulating game conditions. This will more closely place the
exact physical demands on your cardio-respiratory and muscular system that no
other type of running or conditioning is capable of doing. Each position dictates the
specific protocol you should follow.
There is no right way to prepare. Your preference and personal experience will
eventually dictate your conditioning package.
SPEED & QUICKNESS TRAINING
Speed development is another component of your fitness profile. You’ve heard the term
“speed kills”. A more appropriate term for an athlete should be, “specific sport speed
Kills.” For a football player the term should read, “position specific football speed
kills.”
Too much emphasis is placed upon running in a straight line (40-yard sprint). The speed
to play the game of football is specific to the demands of each position (football speed).
Football speed is the key to your success, not straight line track speed. Some athletes
run fast in a straight line but do not possess the abilities to quickly change direction.
Your goal is to develop the specific speed and quickness you use to play your position,
and a level of conditioning to sustain that speed and quickness during a game. Speed
and quickness are abilities you inherit from your genetic pool. There are specific
physical and neurological assets you must possess to run fast. These are factors you
have no control over.
You can’t develop more speed than your genetic potential will allow. Why is it that an
elementary school student can sprint faster than anyone in his school? He’s had no
special training or coaching. He’s in no better shape than the other kids.
Invest your training time wisely. Do not invest too much time developing speed for a
specific event (40-yard sprint). You are not a track athlete. Your level of conditioning
to maintain football speed and quickness during a game is more important than
your ability to run 40 yards in a straight line.
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Speed Gadgets
There are no magical potions, gadgets, or exercises that will miraculously increase
your speed. Speed quacks are as common as nutrition quacks. Increases in speed are
often obtained in spite of the training regimen employed by the athlete. Unknowingly
coaches and athletes often attribute speed increases to activities that had nothing to do
with any improvement in speed.
To determine if any activity has a positive impact on your speed, first get in great
running shape. Lift, stretch, condition, and practice running fast. Periodically time
yourself electronically. Eventually your increases in speed will level off. You simply can’t
run any faster.
At this point add one new activity to your training that you believe will improve your
speed. After a short period of time you should observe an increase in your speed. If you
do not, it’s obvious the new activity had no impact on improving your speed.
Continue experimenting with only one activity at a time, until you’ve tried all the
activities that purportedly improve speed. Don’t expect to begin the off-season out of
shape and then perform a multitude of activities and expect to know which, if any,
actually had an impact.
Plyometrics
Plyometric exercises incorporate a wide range of bounding, hopping, jumping,
throwing, and explosive activities. The literature is quite specific on the effects of
transfer. Skills do not transfer. Quickening exercises performed do not transfer from one
task to another. You can become proficient at one-legged bounds by practicing onelegged bounds. Do not expect this skill to transfer to movement performed on the
football field.
The game of football includes an endless number of explosive movements too
numerous to document. The specific explosiveness used to perform each of these
movements can only be developed by practicing these exact movements. If any
plyometric exercise enhanced a skill or ability to play the game, it must be performed
regularly during summer camp and throughout the entire season.
Many of the explosive plyometric movements performed are quite stressful to the
joints. You do not have the time or the energy to expend additional time and energy
performing plyometric exercises during the season. If you are not going to perform them
during the season…why perform them at all?
The formula is a simple one for an athlete --- and it doesn’t include any of the speed
gadgets on the market.
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Speed training should not be confused with strength training, conditioning, or
practice.
• use the weight room to develop muscular strength
• use an interval running program to condition the heart, lungs, and
muscles
• practice the skills needed to run fast (stance, start, running technique)
• practice the skills used to play your position
You develop and maintain your specific speed, quickness, and conditioning by the
activities you perform during practice and games. You don’t have the time or energy
during the season to perform many of the activities often recommended to increase
speed. You barely have enough time to recover between games.
You can’t alter your genetic pool or those characteristics you’ve inherited from your
parents. But you can develop the potential speed you do possess by exploiting those
factors you can control. Listed below are some of the items you can control that
contribute to your ability to run fast:
• eliminate excess body fat
• strengthen the muscles used to run
• develop adequate flexibility
• refine stance/start techniques
• develop sound running techniques
• develop a level of fitness to maintain speed and quickness
_ practice running fast
FORM RUNNING
The purpose of form running is to improve running technique. We use a distance of 40
yards. Form running is performed at ¼ speed, to ½ speed, to ¾ speed, and finally to full
speed. Progress to full speed only when perfect technique at ¾ speed is achieved. If
players are having trouble with a technique they are kept at a slower speed.
Form running will become counter-productive if players reinforce incorrect technique.
Begin with 2 sets of 5 reps and increase to 3 sets when the first two sets are run without
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a drop off in the quality of techniques. Quality is more important than quantity. Work on
1-2 techniques at a time.
It is important to note that during ¼, ½, and ¾ speed running, players are not
running with full stride. This means that the hands will travel to the hip area at ¼ speed.
At ½ speed the hand travels back a little further, at ¾ speed a little further. As the
speeds are increased and the stride lengthens, the hand travels further back through
the hip pocket. At full speed there is a full arm swing through the hips and past the
buttocks.
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The following vocabulary is to be used during form running. The words will be
explained as players are performing each specific drill:
STANCE/START
STANCE:
Crowd the Line: Get as close to the line as possible without getting too much
weight forward.
Hand Position: One hand on the pocket, arm bent at 90 degrees, upper arm
parallel to the ground. The down hand just behind the line, thumb
pointing up.
Foot Stagger: Lead Foot should be as close to the line as possible, without getting
too much weight forward. Back foot at the heel of lead foot (foot
position based on comfort). Have a narrow stance.
Head: Eyes focused on the ground 3 yards in front of you. Not up or down.
START:
Lead Hand: Needs to drag back in a violent motion
Back Hand: Rip forward from the pocket in a violent motion.
Feet: Explode out with both legs. Gain as much ground as possible on the first step.
Step out forward in a straight line.
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UPPER BODY TECHNIQUES
nd
1. HAND POSITION - Thumb on the 2 knuckle of the index finger and in line with
the forearm. The rest of the fingers curled in under the index finger. Palms are in
toward the body.
2. FIXED – Elbows are locked at a 90 degree angle. Do not let the angle close at t
he top of the movement or open at the bottom or back of the movement.
3. ROTATE & SQUEEZE - Start with a walk, rotating the arms through a full range
of motion
Note: Anytime the elbows move away from the midline you get rotational force,
so you must concentrate on getting your elbows tight against your body. To
accentuate speed everything must be moving straight ahead.
a. With elbows fixed, the knuckles move down, not back, through past the hip
pocket with a downward violent angular force.
b. Range of Motion begins at the chest, no higher than the sternum.
4. HAMMER – The knuckles must be in a down and back position (with palms
toward the midline of the body) as though you are standing with your back to a
wall hammering a nail into the wall. This is a violent motion. You will run closer to
full speed with this drill.
5. FOCUS – Eyes and head focused straight ahead. Focus on fixed point.
LOWER BODY TECHNIQUES
1. ARCH – There should be a slight arch in the lower back region.
a. Upper Back: shoulder blades should be slightly toward the midline of the
body, “Stick your chest Out”.
b. Lower Back: Arched out so that the hips are beneath you.
c. Slight angular lean, not bent over.
2. PUNCH – The knee is driven forward not up slightly rotating the hip. Punch the
knee through the wall in front of you.
3. FOOT PLANT a. The foreleg snaps down and back beneath the hips
b. The foot will hit naturally on the ball of the foot.
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4. HYPEREXTENSION – Locking out the plant leg to full extension. If you come out
of this phase too early, the stride length and power will not be maximized.
Vertical Displacement
Any vertical lift will force you to spend more time in the air, less time on the ground,
and slow you down. Eliminate the vertical component and you’ll increase speed.
Fast runners often appear to run effortlessly. Their heads remain level once they
have reached the upright position. The term we use to describe this condition is
vertical displacement. Your vertical displacement can be measured while you run.
It is the distance that your head moves up and down above and below your standing
height. The greater the curve, the more vertical lift. Minimize vertical lift and you’ll
run faster.
Listed below are tips to eliminate vertical lift;
• Rotate at the shoulder, do not shrug as you swing your arms forward.
• While rotating the arm forward keep arm flexed at 90 degrees.
• While rotating arm forward do not bring your hand higher than your sternum.
• While rotating your arm rearward do not bring the thumb beyond the hip.
• Throw the knee in the direction that you are running (upper leg reaches a position
parallel to the ground).
• Do not land with your front foot beyond your hip.
• Keep upper body erect (run tall), do not rock forward at the waist.
Running Techniques
Listed below are the key points we teach about running:
• Run tall with torso erect and shoulders back (forward lean can shorten stride).
• Keep head stationary with eyes focused straight ahead.
• Rotate arms forward and rearward close to the body.
• Be sure to land the plant foot directly under the hip.
• Increase your stride length by fully extending your hip and leg behind you, not
by over striding (rear leg must be fully extended – do not prematurely pull
your foot off the ground).
• During the recovery phase keep the lower leg relaxed and flexed at 90 degrees
• During recovery forcefully drive the knee in the direction that you are running.
• Drive the leg down and back – (speed comes from the force you apply to the
ground downward and backward).
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Practice Running Fast
The most important variable to realizing your full speed potential is to practice
running fast. Running fast is a specific skill. The neurological system and the
muscular system must learn to coordinate a network of sophisticated actions
both chemically and physically. To fully develop these systems they must be
trained at maximum speeds.
It sounds simple and it is, yet some athletes never practice running fast (all out).
Once you’ve developed a requisite level of strength and conditioning, you must
practice running as fast as you can.
Periodically, set aside a workout to practice running fast. You must be completely
rested. You can only run a few sprints all out. Rest until you feel recovered
between each sprint. It may require that you rest for 10-15 minutes between each
sprint.
Skills and Drills
There are dozens of books and video tapes that display hundreds of skills and
drills that are used to complement speed training. Track athletes can spend time
and energy performing skills and drills. They don’t have to recover from hitting
during practice all week and playing 12 – 14 games a year.
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We’ve discussed the formula to running your fastest. There is no need for a football
player to spend any additional time on speed drills. Time doesn’t allow it during the
season when you need to be your fastest.
You’d be wiser to spend that time on conditioning, running pass routes, covering a
receiver, perfecting your pass rushing skills, throwing the football, catching a football, or
any other skill used to play the game. Remember, the activities you perform during the
season are the activities that develop and maintain your football speed and quickness
from August through December.
RUNNING/ WARM-UP PROCEDURE
WARM-UP
- players will run one full lap around the field
DYNAMIC FLEXIBILITY – players line up in groups on goal line.
- Knee pulls (to chest) 2 x 10 yds.
- Frankenstein Walk 2 x 10 yds.
- Lunges 2 x 10 yds.
- High Knees 2 x 10 yds.
- Lateral Shuffle 2 x 10 yds
STRETCH: 5-7 MINUTES
HURDLE MOBILITY: 5-7 MINUTES
QUICK FOOT LADDER DRILLS
- various footwork drills, 5-7 minutes
3 MINUTE BREAK
**********
***Perform Scheduled Running Workout on Calendar***
Running Programs
1. 300yd Intervals
2. 200yd Intervals
2 110’s x 8-10
3. 40’s – 2 x 10
4. 40’s – 1 x 14
5. 20’s – 2 x 16
6. Short Shuttle
7. Up Backs
8. Ladder
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INTERVAL WORKOUTS
Follow the Conditioning Calendar to see which interval workout will be performed for
that day.
300’s
Can be run on football field or track. Once around the football field is approx. 300yds
(staying inside the end zone on your turns). Your assigned time and relief/rest intervals
are based on your positions: We will use 45 - 60 seconds as a guideline.
Exercise Time: 45 – 60 seconds
Rest Interval : 2 minutes
Number of Reps : 6 - 10
200’s
Can be run on field or track. Your assigned time and relief/rest intervals are based on
your positions: We will use 30 - 35 seconds as a guideline.
Exercise Time: 30 - 35 seconds
Rest Interval : 1 minute 30 seconds
Number of Reps : 8 - 12
110’s
Exercise time: 16 seconds
Rest interval: 45 seconds (unless otherwise posted)
Number of reps: 8-22
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During this workout you will run one set of 110-yard sprints. From a stance, sprint 110
yards. After crossing the finish line coast ten yards and turn around. The rest interval
begins as soon as you cross the finish line. Rest 45 seconds and again sprint 110
yards. After crossing the finish line coast ten yards and turn around. Continue this
procedure until you have completed the desired number of reps
2 Sets of 40’s
Exercise time: max effort
Rest interval between reps: 25 seconds
Rest interval between sets: 2 ½ minutes
Number of reps: 20 reps
During this workout you will run two sets of 40-yard sprints. From a stance, sprint 40
yards, then coast 20 yards and turn around. The rest interval begins as soon as you
cross the finish line. At the end of the rest interval again sprint 40 yards, and then coast
20 yards. Continue this procedure until you have completed ten 40 yard sprints. Rest 2
½ minutes and repeat the above protocol.
2 sets of 20’s
Exercise time: max effort
Rest interval between reps: 15 seconds
Rest interval between sets: 2 ½ minutes
Number of reps: 16
During this workout you will run two sets of 20-yard sprints. From a stance sprint 20
yards, then coast ten yards and turn around. The rest interval begins as soon as you
cross the finish line. At the end of the rest interval, again sprint 20 yards, and then coast
ten yards. Continue this procedure until you have completed 16 20 yard sprints. Rest 2
½ minutes and repeat the above protocol.
Up-Backs
Exercise time: max effort
Rest interval between reps: 45 seconds
Number of reps: 12
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During this workout you will perform three different movements. They include running
forward and backpedaling, carioca, and the lateral shuffle.
REP #1
From a standing position, sprint forward five yards, touch the line and backpedal 5
yards. Immediately sprint forward ten yards, touch the line and backpedal ten yards.
To finish rep number one, again sprint forward 15 yards, touch the line and
backpedal 15 yards. You’ve just completed 60 yards of running forward and
backward. Rest 45 seconds and begin rep number two.
REP #2
Use the same protocol while performing the carioca. Rest 45 seconds and begin rep
number three.
REP #3
Use the same protocol outlined above while performing the lateral shuffle.
Repeat reps 1, 2, and 3 (4 times), until a total of 12 reps have been performed.
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RUNNING/ WARM-UP PROCEDURE
WARM-UP
- players will run one full lap around the field
DYNAMIC FLEXIBILITY – players line up in groups on goal line.
- Knee pulls (to chest) 2 x 10 yds.
- Frankenstein Walk 2 x 10 yds.
- Lunges 2 x 10 yds.
- High Knees 2 x 10 yds.
- Lateral Shuffle 2 x 10 yds
STRETCH: 5-7 MINUTES
HURDLE MOBILITY: 5-7 MINUTES
QUICK FOOT LADDER DRILLS
- various footwork drills, 5-7 minutes
3 MINUTE BREAK
**********
***Perform Scheduled Running Workout on Calendar***
Running Programs
1. 300yd Intervals
2. 200yd Intervals
2 110’s x 8-10
3. 40’s – 2 x 10
4. 40’s – 1 x 14
5. 20’s – 2 x 16
6. Short Shuttle
7. Up Backs
8. Ladder
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WARM-UP

The best warm up incorporates movements that are similar to the movements that will
take place during practice.
• Increase the intensity of the movements in the warm up gradually over the course of a
period of 8 to 12 minutes.
• A proper warm up increases heart rate, blood flow, muscle temperature, respiration
rate, sweat rate, and viscosity of joints.
• The increase in muscle temperature allows for greater flexibility.
• Stretching is not a warm up.
MUSCLE STRAINS
MUSCLE STRAINS CAN HAPPEN DUE TO THE FOLLOWING FACTORS:
• Fatigue and/or inadequate recovery from previous practice.
• Improper warm up and/or inability to stay warm during practice or games.
• Muscle forced through abnormal range of motion.
• Prior injury / Dehydrated
• Strength imbalance between opposing muscle groups – ex. Hamstrings/Quads.
FLEXIBILITY
• Full range of motion strength training, stretching, and position specific drills will develop
the flexibility needed to play football.
• Full range of motion strength workouts will lengthen and strengthen the muscle
throughout the full arc of the muscles range of motion.
• Practicing position specific drills at full speed will provide the flexibility needed for your
position. The range of motion of the muscles used to play your position is totally
different from stretching exercises. The range of motion needed for a defensive back
to back peddle, turn his hips, and sprint full speed, cannot be replicated by any
flexibility exercise.
• To counteract the adaptive shortening of muscles repeatedly performing the same
movements specific to your position, all players should engage in a flexibility
program. This is especially important for players with low back problems.
• Stretching should be completed at the end of your workouts.
• There are a multitude of flexibility exercises. Choose exercises that you are familiar
with that target all the large muscle groups. Hold each stretch for :10 to :30 seconds.
Please contact strength staff if you need any assistance in exercise selection.
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INTERVAL WORKOUTS
Follow the Conditioning Calendar to see which interval workout will be performed for that day.
300’s
Can be run on football field or track. Once around the football field is approx. 300yds (staying
inside the end zone on your turns). Your assigned time and relief/rest intervals are based on
your positions: We will use 45 - 60 seconds as a guideline.
Exercise Time: 45 – 60 seconds
Rest Interval : 2 minutes
Number of Reps : 6 - 10
200’s
Can be run on field or track. Your assigned time and relief/rest intervals are based on your
positions: We will use 30 - 35 seconds as a guideline.
Exercise Time: 30 - 35 seconds
Rest Interval : 1 minute 30 seconds
Number of Reps : 8 - 12
110’s
Exercise time: 16 seconds
Rest interval: 45 seconds (unless otherwise posted)
Number of reps: 8-22
During this workout you will run one set of 110-yard sprints. From a stance, sprint 110 yards.
After crossing the finish line coast ten yards and turn around. The rest interval begins as soon
as you cross the finish line. Rest 45 seconds and again sprint 110 yards. After crossing the
finish line coast ten yards and turn around. Continue this procedure until you have completed
the desired number of reps
2 Sets of 40’s
Exercise time: max effort
Rest interval between reps: 25 seconds
Rest interval between sets: 2 ½ minutes
Number of reps: 20 reps
During this workout you will run two sets of 40-yard sprints. From a stance, sprint 40 yards, then
coast 20 yards and turn around. The rest interval begins as soon as you cross the finish line. At
the end of the rest interval again sprint 40 yards, and then coast 20 yards. Continue this
procedure until you have completed ten 40 yard sprints. Rest 2 ½ minutes and repeat the above
protocol.
2 sets of 20’s
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Exercise time: max effort
Rest interval between reps: 15 seconds
Rest interval between sets: 2 ½ minutes
Number of reps: 16
During this workout you will run two sets of 20-yard sprints. From a stance sprint 20 yards, then
coast ten yards and turn around. The rest interval begins as soon as you cross the finish line. At
the end of the rest interval, again sprint 20 yards, and then coast ten yards. Continue this
procedure until you have completed 16 20 yard sprints. Rest 2 ½ minutes and repeat the above
protocol.
Up-Backs
Exercise time: max effort
Rest interval between reps: 45 seconds
Number of reps: 12
During this workout you will perform three different movements. They include running forward
and backpedaling, carioca, and the lateral shuffle.
REP #1
From a standing position, sprint forward five yards, touch the line and backpedal 5 yards.
Immediately sprint forward ten yards, touch the line and backpedal ten yards. To finish rep
number one, again sprint forward 15 yards, touch the line and backpedal 15 yards. You’ve
just completed 60 yards of running forward and backward. Rest 45 seconds and begin rep
number two.
REP #2
Use the same protocol while performing the carioca. Rest 45 seconds and begin rep number
three.
REP #3
Use the same protocol outlined above while performing the lateral shuffle.
Repeat reps 1, 2, and 3 (4 times), until a total of 12 reps have been performed.
110
30 Yard Short Shuttle
Exercise time: max effort
Rest interval between reps: 25-20 seconds
Rest interval between sets: 2 ½ minutes
Number of reps: 2 sets of ten reps
During this workout you will run 2 sets of 30 yard shuttles. From the 5 yard line, sprint 5 yards to
the 10 yard line and touch the line with your foot. Immediately change direction and sprint 10
yards back to the goal line. Change direction and sprint 15 yards through the 15 yard line,
completing the 30 yard shuttle. Perform 10 reps and rest 2 ½ minutes and repeat ten more reps.
The Ladder
Rest interval: 60 seconds after the first rep, decrease 5 seconds from the rest interval after each
rep.During this workout each group will run desired distance. When Group 1 finishes first rep,
then Group 2 will run, and so on. After first rep (200 yds) the distance will be reduced to 180
yds. and the rest interval dropped to 55 seconds and so on.
NOTE: Rest intervals for most runs will be length of time for all three groups to complete
one rep. They may not be exact to what’s listed.
DISTANCE
Rep #1
Rep #2
Rep #3
Rep #4
Rep #5
Rep #6
Rep #7
Rep #8
Rep #9
Rep 10
200 yds
180 yds
160 yds
140 yds
120 yds
100 yds
80 yds
60 yds
40 yds
20 yds
REST
60 sec
55 sec
50 sec
45 sec
40 sec
35 sec
30 sec
25 sec
20 sec
15 sec
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A sample program emphasizing the lactic acid
system.
The ability to tolerate and recover from large amounts of lactic acid is best met by
running sprints that take about 30 to 90 seconds to complete. Run each sprint as hard
as possible. Your heart rate should be about 180 BPM at the end of each sprint. This is
an excellent method of bridging the gap between distance running and sprint
conditioning.
LACTIC ACID INTERVAL PROGRAM
On day 1, use a work/rest ratio of 1:2, keep the rest interval the same
And try to improve your average time.
WEEK
DAY 1
DAY 2
1
2
3
4
4X400 meter (work/rest 1:2)
5X400 meter (work/rest 1:2)
7X400 meter (work/rest 1:2)
7X400 meter (work/rest 1:2)
8x200 meter (60 sec. rest)
9x200 meter (60 sec. rest)
10x200 meter (60 sec. rest)
12x200 meter (60 sec. rest)
A sample program emphasizing the ATP-PC system (sprint conditioning).
The ability to sprint fast and to sprint fast repeatedly is best met by interval sprint
conditioning. Each sprint must be run as hard as possible. Running hard is the only way
to get faster, get in shape and prevent injuries.
When running sprint conditioning we use a “set and rep” approach. After running a
series of “reps” with a short rest period, we will take a longer break before starting the
next “set” of reps. The short rest between individual sprints provides conditioning while
the longer rest between sets allows enough recovery to clear the lactic acid and keep
the running speed fast.
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MAXIMUM RESULTS
MINIMUM TIME
Currently, we believe there is another system of training that will produce near
maximum results in both Anaerobic and Aerobic conditioning. This has been termed the
Tabata protocol, named after the researcher who developed this. Using laboratory
measurables, this system of training has produced the greatest increases in both
aerobic and anaerobic function in the shortest time.
This is one of the most intense ways of training that we have used. It is essentially a
series of twenty second sprints followed by ten second rest periods. The majority of the
overload comes from the short recovery time. The ten second-rest interval is just
enough to keep you sprinting at a high level of intensity without allowing full recovery.
The workout looks like this:
Warm-up:
Very hard 3 to 5 minute run.
Rest 3 minutes.
1. Sprint for 20 seconds.
Rest 10 seconds.
2. Sprint for 20 seconds.
Rest 10 seconds.
3. Sprint for 20 seconds.
Rest 10 seconds.
4. Sprint for 20 seconds.
Rest 10 seconds.
5. Sprint for 20 seconds.
Rest 10 seconds.
6. Sprint for 20 seconds.
Rest 10 seconds.
7. Sprint for 20 seconds.
Rest 10 seconds.
8. Sprint for 20 seconds.
Rest 10 seconds.
The other large component of this protocol is that it is double progressive. We train in
the six to nine rep range. When all nine reps can be completed, increase the intensity
and drop the reps to six. This can be set up easily on a treadmill or bike.
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SHORT SHUFFLE
DIRECTIONS: Straddle the 5 yard line. On command break right and
touch 10 yard line. Break left and touch goal line. Break right and finish
through 15 yard line. For next rep start on 10 yard line and break left to 5
yard line. Touch line and break right to 15 yard line. Break left and finish
through goal line.
UP BACKS
DIRECTIONS:
A. Goal line to 5 and back
B. Goal line to 10 and back
C. Goal line to 15 and back
SEQUENCES:
1. Sprint/back pedal
2. Carioca
3. Shuffle
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LADDER
DIRECTIONS:
Start on goal line. On command sprint designated distance, touch
line with hand and sprint back. Rest designated time and repeat
sequence until complete.
DISTANCE
REST
REP #1
200 YDS
60 SEC
REP #2
180 YDS
55 SEC
REP #3
160 YDS
50 SEC
REP #4
140 YDS
45 SEC
REP #5
120 YDS
40 SEC
REP #6
100 YDS
35 SEC
REP #7
80 YDS
30 SEC
REP #8
60 YDS
25 SEC
REP #9
40 YDS
20 SEC
REP #10
20 YDS
15 SEC
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VI. SKILL DEVELOPMENT
We’ve already briefly addressed the need for actually playing the game to develop the
specific conditioning affect required to play the game. You will observe this physiological
phenomenon when you progress from the off-season, to the first week of summer
camp, to the first pre-season game, and ultimately to the first regular season game.
Each is performed at a new level of intensity which places specific demands on your
level of conditioning. Only after the first few games will your body adapt to the level of
conditioning needed to play the game as efficiently as you can.
Your off-season conditioning needs to be structured in an intelligent manner that best
puts you in a position to reach “game condition.”
Skill and Exercise are two separate qualities. Each must be developed separately. To
improve a skill you must practice that specific skill. For example, in the past we had our
linemen perform the power clean. We told the linemen they would improve their skill
coming out of their stance. We gave quarterbacks weighted balls to throw and also tried
to imitate the throwing motion in the weight room. There are other examples we could
give you but you get the point.
The motor learning experts now inform us that it’s impossible to recreate the
neuromuscular pattern used to perform a skill unless that specific skill is performed. As
soon as you add resistance to a skill, it becomes exercise or a new skill. If you play golf
regularly and borrow a friend’s driver, you realize how the slightest change can affect
skill.
For, example, we ask a person to practice shooting foul shots with a conventional
basketball. Over time, the individual develops a neuro-muscular pattern to perform the
skill. The more refined the neuro-muscular pattern, the better his skill level. He begins to
recruit the same muscle fibers in the same sequence each time he shoots the ball.
Weeks later, we give our foul shooter a weighted basketball. He can’t shoot the
weighted ball with the same degree of accuracy as the conventional ball. The ball is
heavier which forces him to recruit more fibers in a different sequence. It’s a new skill.
He must learn how to shoot the weighted ball. He must develop a new neuromuscular
pattern that can only be developed by shooting the weighted ball.
After several weeks of practice with the weighted ball, we ask our subject to try shooting
the conventional basketball. He can’t shoot with the same level of proficiency as he
once could. He must now redevelop the specific skill (neuromuscular pattern) used to
shoot the conventional basketball. This can only be accomplished by shooting the
standard ball.
The experts state that there are three types of skill transfer. They are positive, neutral,
and negative transfer. Positive transfer results from the practice of the specific skill.
Whatever the skill (throwing a ball, catching a ball, pass protecting, rushing the passer),
you must practice that specific skill to get better at it.
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Neutral transfer results in no transfer, good or bad. Playing tennis will not help you
become a better foul shooter, but it won’t hinder your skill either. Negative transfer can
occur if you perform an exercise or skill similar to, but not identical to, the skill itself. It
can actually adversely affect your skill level itself. It’s impossible to improve the skills
you use to play the game of football without practicing those specific skills. For this
reason, we don’t try to imitate movements you perform on the field with exercises in the
weight room. We don’t advocate any off the plyometrics craze, running down hill, or any
of the other whacko ideas we’ve all had.
Realize that skills are learned and they are rapidly forgotten. They must be performed
regularly to maintain. Why execute skills in the off-season that aren’t performed
regularly during the season (if they are designed to help you play the game)?
It’s real simple when you rely on the facts. Strengthen your muscles in the weight room,
condition the cardio-respiratory and muscular system, and practice the specific skills
you use to play the game.
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VII. HORNET FLEXIBILITY TRAINING
Flexibility is a term used to define joint mobility and range of motion. The greatest
determiners of flexibility are age, activity level and genetics.
Most conditioning programs have implemented stretching exercises to prevent injuries
such as muscle pulls. Unfortunately, there is very little scientific support to substantiate
that an increase in flexibility will prevent injuries. The degree of flexibility has little to do
with muscle pulls. Pulls usually occur due to an athlete being out of shape, fatigued or
not warmed up.
There are benefits to stretching, but warming up a muscle is not one of them. The best
activity you can use as a warm up is the activity itself. If you are going to be running
sprints, begin by running slowly and then gradually increase your speed. Stretching will
not warm up the muscles to sprint.
When undergoing a stretching program, the following three stages should be adhered
to:
1. WARM-UP - It is important to elevate the muscle temperature prior to stretching. This
can be done during low intensity aerobic exercise such as a slow jog or riding a
stationary bike. You should “break a sweat” before doing extensive stretching exercises.
2. PRE-STRETCH - Begin with a slow pre-stretch that adds only slight tension to the
muscle. This position should be held for 10-30 seconds while the muscle
accommodates tension. This phase should be light and should not be painful to the
athlete.
3. STRETCH - During the actual stretching phase, slowly lengthen the muscle group
involved. If too much tension is developed too soon, safeguards within the nervous
system will be activated (e.g. excessive pain, uncontrolled muscle quivering, contraction
of antagonist muscles) and the benefits of the stretch will be lost. When this happens,
slowly back off and let the muscle once again relax, then proceed. The correct
procedure is to develop slight tension, let this fade, then continue to achieve a greater
range of motion.
The specific movements you perform for your position will develop the range of
motion of the muscles used to perform those activities. When you stretch, you
develop a range of motion that is specific to that stretch and the limited number of fibers
recruited at that point. The range of motion used in sports is different than that
developed stretching. Other differences include the number of muscle fibers recruited,
the violence of the movements and the many different arcs the muscle use to change
direction, stop and backpedal.
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You can observe this in off-season conditioning. Run 200’s in 33 seconds until you
adapt to this speed. Increase the speed to 31 seconds and a new soreness is
experienced. Spend a few weeks at this speed and then increase the speed to 29
seconds. You will experience new soreness.
You spent weeks running and stretching at slow speed. Soreness wasn’t experienced
until you forced your muscles through a new range of motion. Play racquetball and a
different soreness is experienced. Go to the driving range and a different soreness is
experienced again. Start practice and the range of motion to go through drills and
scrimmages will demand a new range of motion and soreness. Regardless of how much
you stretch or how flexible you are, you will experience this new soreness each time you
perform a new activity that takes your muscles through a different range of motion.
Range of motion of the muscles involved is dictated and developed by the activity
you perform.
The aging process and inactivity erode your flexibility. Some lower back problems can
be attributed to poor hamstring and low back flexibility. Inactive people can benefit more
from stretching than active athletes. You are interested in developing “functional
flexibility.” When you increase the range of motion of a joint, make sure you also
increase the strength of the muscles in that new range of motion. It makes little sense to
increase the range of motion of the joint without increasing strength in that new range of
motion. Increasing flexibility without an increase in strength will result in joint laxity.
Unless you are a contortionist, joint laxity is of no value to you and will probably
increase your risk of injury. If you properly strengthen a muscle, you will increase
its flexibility. A properly designed strength program should increase an athlete’s
flexibility. Discipline to stretch daily if you wish. No equipment is necessary. However,
do not use stretching as a warm-up.
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VIII. NUTRITION
The value of a proper diet and good nutrition has become increasingly important in
athletic performance. Good nutrition is essential for maximizing performance in
athletics. Food provides us the energy to train and the building blocks to grow. The hard
training athlete must be properly fueled if they are to reach their physical potential.
Consistent eating patterns and attention to a balanced diet will provide you with all the
benefits of good nutrition. The following information will assist you in making good
choices on a daily basis. Proper nutrition and weight control is a life long habit, teach
yourself proper guidelines now.
Balanced Diet
A balanced diet consists of:
Carbohydrates: 65% of daily caloric intake
Fats: 20% of daily caloric intake
Proteins: 15% of daily caloric intake
Carbohydrates
Grain products
Vegetables
Cereals
Rolls
Breads
Fruit
Pasta
Rice
Fats
cheese
oils
butter
whole milk
ice cream
bacon/sausage
Proteins
fish
poultry
beef
beans
eggs
Guidelines for good eating
Breads/cereals/rice/pasta: 6-11 servings/day
Fruits and vegetables: 5-9 servings/day
Meat/poultry/fish/dried beans/eggs/nuts: 2-3 servings/day
Milk/yogurt/cheese: 2-3 servings/day
Fats and sweets: USE SPARINGLY!!!
Do not skip meals!
This will result in reduced energy levels, late day overeating and will lower you Basal
Metabolic Rate. EAT BREAKFAST! It is important to maintain energy levels through out
the day. Breakfast gives you the energy to start your day. Skipping meals to lose weight
is counterproductive. You should eat at least 3 meals per day, preferably 4-5 smaller
ones. If you skip breakfast your body will have gone without nutrition for approx. 18
hours. This is not conducive to hard training.
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• Increase foods which are high in carbohydrates and grains
Add fruits and vegetables to every meal. They are high in vitamins and minerals and
generally high in water content and carbohydrates.
Cut down on foods high in fat: red meats
pork
Mayonnaise
creamy salad dressing
fried foods
oils
Diets high in fat can lead to: chronic exhaustion
% body fat increases
muscle tissue decrease
increased blood pressure
irritability
stress on joints
increased cholesterol levels
Water is the most neglected nutrient.
Fluid is very important to the hard training athlete. Water makes up 65-70% of muscle.
Muscles will not be able to function properly if they are dehydrated. Drink plenty of fluids
prior
to, during and following any athletic activity. Do not wait until you are thirsty to drink
water.
Athletes should drink a minimum of 6-10 12 ounce glasses of water per day.
Monitor your salt intake.
Salt dehydrates the body and may cause high blood pressure. Do not salt your food,
there is
already a lot in it.
Monitor your caffeine intake. (cokes, coffee)
It lowers blood sugar and can make you hungrier. It is a diuretic and can be
dehydrating.
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Alcohol
For those of the legal drinking age, keep the following points in mind concerning
alcohol. It is a diuretic and dehydrates the body. The calories in alcohol are empty
ones, the body metabolizes them similar to fat. Alcohol also disrupts sleep patterns,
interferes with the metabolism of glucose (the primary source of energy), has a toxic
effect on the liver and has an adverse effect on the proper muscle function. Other
dangers of alcohol are to numerous to mention. It is highly tempered or better yet
removed from the hard training athlete’s diet all together.
Limit your intake of sweets.
They can actually lower blood sugar and make you eat more!
Good Food Choices
Breakfast
Pancakes/ waffles/ French toast with syrup- no butters
Egg sandwich- no sausage
English muffins/ toast or bran muffin with preserves/ jelly/ fruit butters
Bagels with preserves/ jelly/ apple butter
Low fat milk or yogurt
Dry or cooked cereals with or without milk and fresh or dried fruit
Dried fruit alone or mixed with dry cereal and nuts
Determining your daily caloric needs:
In order to begin a successful weight loss or weight gain program, daily caloric needs
must be determined. Daily caloric expenditure is the sum of a person’s Basal Metabolic
Rate (BMR), average caloric needs of daily workouts (strength training and running),
and requirements for normal daily activities (walking, driving, and running errands).
BMR= 1 x body weight (kg.) x 24.
Once the BMR is determined, the caloric needs of daily workouts must be determined.
The Hornet workout plan will require about 1000 cal/ day. The requirement for normal
daily activity is approximately 500 cal/ day.
For a 200 lb. Athlete
BMR = 2181 cal.
Daily workouts = 1000 cal.
Daily activity = 500 cal.
Total Daily Requirement = 3681 cal/ day
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Lunch
Vegetable or chili stuffed potatoes
Salad with low fat dressing
On salad bars add veggies, dried beans, beets, carrots, pasta, crackers, rolls bagels,
bread
Turkey, chicken, or roast beef sandwiches on bagel, whole grain bread
Add tomatoes, green peppers to sandwiches
Pasta with meat or meatless sauce
Tacos without sour cream
Baked/ broiled meats instead of fried
Vegetable/ chicken soups. Cheese and creamed soups are high in fat
Cheese or veggie pizza
Dinner
Less emphasis on meats and more on starches: Rice/ pasta/ potatoes and vegetables
Meats should be bakes/ broiled/ grilled instead of fried
Pasta in clam or marinara sauce
Fish steamed in tomato sauce
Chicken breast without the skin with rice and vegetables
Stir fry dishes with lean meat and lots of vegetables in minimal oil
Snacks
Whole grain crackers
Fruit juices
Dried fruit
Pretzels
Graham crackers
Low- fat yogurt
Fresh fruit
Dry cereal
Dry roasted nuts
Bread sticks
*Eat every 3-4 hours
*Include carbohydrates at every mealEating at home
Cook double batches of pasta/ rice/ noodles/ potatoes and store them for later.
Baked potatoes in microwave.
Use frozen veggies and salsa to top potatoes/ pasta and rice.
Buy canned clams and add to spaghetti sauce to serve on pasta.
Use packaged rice or noodle dishes for time savers and add veggies to boost nutritional
value.
Buy black beans, mix with salsa and serve in corn tortillas with or without grated
cheese.
Use canned meats such as chicken/ salmon/ tuna for time savers.
Buy already prepared vegetables at salad bar.
Do stir fries with or without meat and add some beans.
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Weight Gain
Many athletes are interested in gaining weight. The type of weight an athlete needs to
gain is lean body mass (muscle mass). This can only be done through a proper strength
training regimen and sound nutritional habits. As a general rule, in order to gain weight
you must consume more calories per day than your body expends. To do this, you must
determine how many calories per day your body expends. From this total, design an
eating plan in which calorie intake exceeds your daily expenditure. The addition of 400500 calories per day above your daily requirement would add about one pound per
week. The key is to ensure that the weight gained is lean muscle and not fat. Gaining
more than a pound per week results in increases in body fat, assuming that you are
properly hydrated. Strength training will use the extra calories to stimulate growth.
Tips:
Eat at least 3 large meals per day + 2-3 snacks
Snacks high in calories and nutrients:
Nuts
Dried Fruits
Shakes/Malts
Peanut Butter sandwiches
Cheese or veggie pizza
Granola or cereal bars
Drink juice or milk with snacks.
Eat a snack after dinner. Keep a loaf of bread and peanut butter and jelly in your room.
Canned tuna packed in water is also a good after dinner snack.
Weight Loss
Bigger is not always better! If you sustain muscle growth, strength and speed with a
gain in weight, then bigger is batter, especially in football. For mast people this is not the
case. Excess body fat restricts speed of movement by adding useless weight that must
be moved at high speeds. In order for many to perform at their optimal level, a loss of
weight is necessary. Weight loss is a tricky situation. Many overweight people have
developed a lifestyle around eating, and in order to lose weight there has to be a
lifestyle change. The method for weight loss is similar to that for weight gain. First, the
amount of calories needed to maintain a specific body weight needs to be calculated. A
500-1000 calorie deficit in daily intake will result in a loss of 1-2 pounds per week. A
slow reduction in body fat over a 8-10 week period is the key. Rapid weight loss will
result in a loss of muscle tissue. This is counter productive.
Tips:
Burn off more calories than you take in. Add aerobic exercise.
Cut out all fatty foods.
To lose one pound of fat, you must eliminate 3500 calories. This is preferably done
through an increase in exercise and a decrease in caloric intake.
Do not eat a big snack after dinner just before bed.
When hungry and just before eating, drink a tall glass of water.
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Avoid alcohol.
I Lose Weight Easily. How Can I Maintain My Bodyweight?
Maintaining bodyweight can be a problem for some people. The active athlete requires
a significant number of calories. The key is to make sure you’re eating enough calories
to generate maximum gains in strength, and recover completely from exercise, practice,
and games. Some players have a difficult time gaining and/or maintaining weight,
especially during summer camp and the season. Others complain of fatigue and a lack
of energy. These may be signs of inadequate caloric intake, and/or low carbohydrate
consumption. To reach your full potential physically, you must develop a disciplined
approach to eating and sleeping. How disciplined are you?
DO YOU ...
Yes No Sometimes
* eat breakfast seven days a week? _ _ _
* consume at least 1/4 of your daily caloric requirements at breakfast? _ _ _
* eat at least three meals a day at approximately the same time? _ _ _
* consume a nutritious snack at mid-morning and mid-afternoon? _ _ _
* eat three to five pieces of fruit a day? _ _ _
* eat at least one vegetable a day? _ _ _
* consume 60% of your calories from carbohydrates? _ _ _
* consume only 25% of your calories from fat? _ _ _
* eat from all four food groups? _ _ _
* consume 20 to 30 grams of fiber a day? _ _ _
* consume your necessary daily caloric intake before the day is _ _ _
over on game day?
* consume 300 complex carbohydrates immediately after a game to _ _ _
expedite the recovery process?
* eat a post game meal high on carbohydrates (and calories if necessary)? _ _ _
* eat enough calories every day at summer camp to maintain your _ _ _
bodyweight?
* drink at least 8 (8 ounce) glasses of water/day? _ _ _
* go to bed at about the same time each day? _ _ _
* avoid the habit of sleeping in? _ _ _
TOTAL:
If you cannot answer yes to all of the above, you will make it more difficult to maintain or
increase your bodyweight. Your metabolism and activity level will ultimately determine
how many calories you need each day to perform most effectively. You can use a
standard formula to calculate how many calories you should consume daily.
This formula should be used by players who are trying to add muscle, those who are
having difficulty maintaining body weight, or those who are feeling fatigued and have
difficulty recovering from workouts.
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IX. REST & RECOVERY
The next section that needs to be addressed in this manual is rest and recovery. This
section will be brief but is just as important as any already covered. At Edina, one of your
greatest challenges will be getting enough rest so that you are able to make steady gains
from your lifting and running programs.
The ability to gain strength, speed and conditioning levels is based upon the quality of work
performed, not the quantity of work done. An individual’s genetic makeup and sound
nutrition will determine strength and size potential. The amount of exercise that one is able
to recover from will also vary from athlete to athlete. You may need more time to recover
than your training partner who does the same amount of exercises or runs the same
distance. Everyone’s recovery systems are different.
The same amount of running may be just right to stress the system of a 190 pound athlete
but would be to much for the 225 pound athlete. An athlete weighing 225 pounds is
performing more work running intervals than the 190 pound athlete at the same pace or
time. This is why you need to follow the prescribed amount of run to rest ratio to ensure you
are working within your group’s ability. The amount of rest that one needs to recover from a
lifting bout will vary from athlete to athlete. Two of the biggest factors is the amount and
consistency of the sleep that your get and the amount and consistency of the food that you
eat.
There are ways to improve your recovery. Try the following:
1. Get on a schedule. Make sure you are in bed early enough to get seven to ten hours of
sleep per night.
2. Take naps whenever you can fit them in during the day.
3. Eat properly. Exercise depletes the stored sugar in your muscles. A high carbohydrate
diet will allow for more sugar to be stored in your muscles. In addition, research has
indicated that within an hour after exercise your body’s ability to store sugar in the muscles
is at its greatest. Consequently, you should eat or drink carbohydrates within sixty minutes
of training.
Exercise is a form of stress and by itself produces nothing of value. It is the Stimulus for
producing strength and conditioning results. It is rest that allows improvement to occur. As
you gain strength or become better fit, you are performing more work. As you approach
your top levels of fitness at Edina, you will need less work and more rest to maintain your
top level of fitness. If you find yourself not gaining strength before you have reached your
maximum level, you are probably overtraining. At this point, we will cut you back on the
amount of exercise. Do not add more. You are just adding to the problem at hand.
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X. THE MENTAL COMPONENT
Privileges
To be able to train hard at this point in your life is a privilege. To be an athlete playing at
EDINA places you in a select group of people. Think of all the people less fortunate
than you. Those with little talent, those with birth defects, those in wheelchairs and
those in hospitals. To be able to lift, condition and play hard is a gift that is easily taken
for granted. At some point in your life you will not be able to push your body like you can
now. You will then look back with fond memories and wish you could still do what you
can now.
Training hard is a privilege. Remind yourself of this when conditioning. Remind yourself
of this on the last reps of a set. Tell yourself this as you go through the workout trying to
catch your breath. You will not be able to do this forever. Some people will never be
able to do this at all. Enjoy the experience while you can.
Discipline and Self Esteem
Contrary to what you might expect, discipline is not the most significant component of
individual or team success. Talent and skill are the most important attributes of
successful people. But without discipline, absolutely nothing of value can be
accomplished. How you prepare yourself physically and mentally are indications of your
commitment. The same players who commit to training are the same players who study
more film, take better notes, practice harder and play harder. They are the players on
who the team can rely on. Discipline is not something that can be turned on and off.
Successful teams cannot have individuals decide when they will or will not be
disciplined.
The nature of the human mind demands that you embrace discipline in order to be
happy. The happiest people in the world are the most disciplined. They can see beyond
the immediate. They can delay gratification until another time. The process alone gives
them a since a satisfaction and reaffirms their place in the world. Lazy and undisciplined
people are invariably miserable, unsatisfied and unhappy. They never attempt anything
hard, and they never accomplished anything worthwhile
Sooner or later you will cross paths with friends and acquaintances from your high
school days. Eventually you will see someone who, in school, was shy, introverted and
unsure of himself. But upon graduation he went on to do something difficult; such as
joining the military. The change in this person will no doubt be dramatic. They radiate
confidence, have a bounce in their step, look you in the eye, and tell great stories of all
the things they have done. You will also see people who have never done anything after
school. They complain constantly, believe “society” is out to get them, have a victim’s
mentality and sit around reliving their high school days.
Coaches, teachers and parents who do not set expectations, provide structure, and
expect self-control, are doing young people an enormous, sometimes irreparable,
disservice. They are robbing that person of the only way they can truly be happy. Selfesteem and self-confidence are earned by working hard and accomplishing goals. They
do not just happen to you.
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Athletes are required to compete at a much higher level when they enter college.
Athletes who were successful on pure talent may become easily frustrated if they have
not been required to have a consistent work ethic. These emotionally fragile and “high
maintenance” personalities will take an unfair share of their teammates’ and coaches’
attention, patience and energy. A person cannot have self-confidence without struggle
and accomplishment. Self-esteem cannot be taught. It is earned.
The EDINA way is effort. High Intensity effort is expected in every thing that we do.
Whether lifting or running, practicing or playing; less than all out is unacceptable. This
effort, combined with talent, is why we are successful. It is your effort that will provide
the happiness and satisfaction of your athletic career.
Concentration
The ability to focus your attention for the purpose of attaining a goal is one of the
characteristics of being human. It defines your actions and separates you from animals.
Observe a dog for a few moments. All he can do is react to his environment. Every
sight, sound, and smell draws his attention equally. His actions are limited to
responding. He can not focus his mind to achieve a goal. You, being different from an
animal, can decide where you will put your mental energy. The things on which you
choose to concentrate will decide what you do, and ultimately what you become.
Concentration is the consolidation, collection and application of what is important at the
moment. Noted psychologist Dr. Mihaly Csikszentimihalyi has stated that the human
mind is only capable of consciously evaluating about 126 bits per second. And even this
processing rate can be limited. For instance, it is very difficult to listen to two
conversations at the same time, and it is impossible to listen to and understand three or
more conversations taking place at once. This limitation on how much information your
mind can process dictates that you cannot be passive, unconscious and oblivious to the
world around you and accomplishes anything of value. You must choose the elements
on which you will focus your mind.
A high level of mental focus does not come naturally but it can improve with practice.
Concentration is only developed through the choice and the effort to improve your ability
to focus your mental labor. Your ability to concentrate will ultimately decide your
success in any endeavor. The world is full of talented unsuccessful people who let their
minds wander or fixate their attention on unproductive and unimportant things. The
ability to consolidate your mental effort on a task can make up for a lack of talent, simply
because so few people are willing to exert the required energy over the long run.
Training at EDINA is serious business. There is no way you can be successful at
training if your attention is divided. The high intensity effort and attention to detail that
are necessary in order to get maximum results demands a singleness of purpose while
training. Athletes looking for excuses and distractions will easily find them. They can
complain about the music, the weather or the early morning hours. They can talk about
their schoolwork or about last night’s party. Ultimately each person must choose before
he walks through the door whether or not this workout will be important and successful.
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The phrase, “He has potential” is loaded with unfulfilled promise. It implies that a person
is not realizing their complete talent. Why? What is stopping them? What is their ratelimiting factor? Your ability to reach your potential during your athletic career will be a
function of your willingness to focus your mind on the immediate task at hand. Over the
course of your life, you will become the product of the choices of where you put your
mental effort and concentration.
Leadership and Coach-ability
All successful teams have effective leaders who provide encouragement and discipline.
They demonstrate how to behave and establish the team work ethic. They are the
confidence and the reinsurance in adverse times. They pass to the younger players the
team traditions of work ethic, personal accountability, practice pace, training hard and
playing hard. They serve as extensions of the coaching staff.
A leader must want the responsibility that comes with that place on the team. A leader
must want to shape the team in his image. To become a leader, you must first learn to
follow instructions. You will not know how to give instructions or enforce team rules until
you have followed them yourself. Your credibility as a leader will only be as good as
your ability to follow. Your work ethic and practice habits will determine if your
teammates listen when you speak. A person who is only a vocal leader is ineffective
and can actually produce effects that are the opposite of what everyone desires.
Teammates will resent him and tune him out and consequently not listen to others who
have something valuable to say. So before you “talk the talk” be sure you have “walked
the walk.” Effective leaders have a command presence. Everyone knows who is in
charge without anyone saying it. Everyone knows that this person “walks the walk.”
An interesting question for athletes to ask themselves is “Am I coachable?” Read that
question again. If I am not coachable, why? For the most part, coaches, teachers and
parents want only the best for you. They want to see you improve. They want to see you
win. Certainly a coach with twenty years of experience has information that can help
you. If you want to lead the team, you will also have to be able to follow directions.
Leadership and coach-ability are inseparable.
The Training Mentality
The highest compliment we can give one of our athletes is to say of him, “He has a
training mentality.” This person has an enthusiasm for effort. He expects and forces
improvement every workout. His personal accountability is at a higher standard than
anyone else could hold him to. He takes an interest and responsibility in his teammates
training and progress.
Few athletes who begin with us have a training mentality. But it can be developed.
Athletes will go through three distinct mental phases during their training career. They
are;
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1. Fear and Apprehension:
This phase is marked by a genuine terror and possible attempts of avoidance of the
upcoming workout and ensuing discomfort associated with it. For a minority of these
athletes, the psychological stress is very real and can be related to any number of
things, including a low pain tolerance. The majority of athletes who stay for very long in
this phase are typically talented and extremely successful at lower levels without ever
having discipline, accountability or a work ethic demanded of them.
Because of their overwhelming talent, they have had coaches, parents and
administrators hold their hand, coddle them and make excuses for them for most of their
life. Athletes who stay in the Fear and Apprehension stage of training usually have very
fundamental personal responsibility problems, as long as it does not affect playing time.
They do not register for class on time. They miss doctor and tutor appointments. They
forget to be at events. People who hold them accountable for their responsibilities are
always viewed as “wrong” and “out to get them.” They hold a victim’s mentality. Athletes
in the Fear and Apprehension stage best respond to a coaching style that can be
described as “animated.” The coach will have to scream, turn up the music and run
around like a maniac. The coach will lie and cajole and shout, “One more!” seven times
in row in order to get six more reps out of the person. At this stage, the coach is the only
one capable of generating any intensity or energy. Most responsible people do not stay
in the Fear and Apprehension phase for very long.
2. Acceptance and Duty:
Virtually all of our athletes reach this mental phase of training due to the
accountability, attendance, consistency and effort in our program. The majority of
people will settle at this level, if allowed. These athletes will rarely miss a workout, they
will start workouts on time, train hard, and accept training as something they must do.
Athletes in this mental phase of training are good soldiers. Unfortunately, unless they
have unbelievable talent or a very strong personality, they will not be good leaders.
They cannot lead in the weight room or in conditioning, at least not consistently. Like
most people, they are inherently self-centered. They are concerned with their own
development, but they will only occasionally show concern for a teammate’s training.
They cannot sustain interest in other people, or their activities, or their development or
their accountability to the team. They will talk the talk of a leader though, because it is
what they think is expected of them. Sustained effort outside of their own interests is
their rate-limiting factor in team dynamics and leadership roles.
3. The Training Mentality:
This is the highest mental phase that an athlete can reach. Almost all people can
achieve this if they choose. This mindset is neither a magical, mystical place, nor
does a person have to have talent for athletics or training in order to achieve this
level. Athletes who have this mindset have chosen it. Working at the absolute
highest levels of effort is really not that big of a deal for them. They no longer view
training as a requirement, but as something that they “just do.” They do not psych
themselves out before hand. They do not panic while the intensity and pain level
increase. They can
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separate physical discomfort from their emotional response to the discomfort.
This does not mean that they are emotionally apathetic to the pain, but that they can
identify their response and the discomfort for what it is. They realize that the source
of their discomfort and their responses to it are separable entities. At the highest
level of effort and concentration, these athletes will draw into themselves. Rather
than project their pain and discomfort for the whole room to view, they internalize
that energy and place it into the rep that they are trying to complete. Coaches and
athletes who observe this for the first time are usually stunned. While there is not the
usual dog and pony show that passes for “hard training” at most schools, there is a
quiet confidence and building of physical and mental energy with each repetition.
First time observers will think to themselves, “Surely that is his last rep. He will set
the weight down now.” For up to six reps in row.
These athletes have the potential to be the best leaders because they are the
most credible. Regardless of talent, their teammates respect them because of their
courage and consistency. These athletes can lead by action, even if they are not the
most vocal or most skilled. When they speak, their teammates know that what is
stated is coming from someone who truly “walks the walk.” A person with a high
level of talent, a strong personality and a Training Mentality can become a
phenomenal leader. They can shape the complete personality of the team. They can
literally change the course of season. A handful of people like this can turn good
soldiers into champions. Athletes at this level of mental ability respond to a style of
coaching that can best be described as “subtle.” As the exercise becomes more
intense, the athlete has learned to draw deeper and deeper into his mental reserves.
He is involved in an internal dialogue that does not use words. Yelling and
screaming are distractions. Other people are distractions. The coach should make
most of his points before the set starts. Once the exercise begins, the coach should
pick his words and moments appropriately. If the coach does not have the years of
experience supervising and teaching athletes such as this, or if he does not know
this particular athlete’s psychological make-up as good as his own, he should just be
quiet. Unfortunately, most coaches who fall in this category won’t recognize the
situation. Or, they will not be able to identify the athletes who have a Training
Mentality. This is part of the “Art of Coaching.” It cannot be taught. The coach will
have to make some sincere honest mistakes along the way and then figure it out for
himself.
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Sustained Effort
“Never give in, never give in, never, never, never, never-in nothing.”
-Winston Churchill
Most people can get excited for a short burst of time. Everybody can give maximum
effort sporadically. Most everyone can concentrate on a task for a few minutes. But the
true measure of character is the ability of a person to sustain that effort over the long
run.
None of this is easy. If it were easy, everyone would do this. Never allow yourself the
luxury of having a bad day. Create intensity for yourself. Create energy for your
teammates. Always be “on.” Be the bright spot. Never allow self-pity and self doubt to
creep in. Never quit on a rep. Never quit on a set. Never yield to fatigue. Never concede
a possession. Never quit playing to win. Never quit. Never quit. Never quit. Never.
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XI. QUESTIONS AND ANSWERS
How can I get bigger? How do I put on weight?
Getting bigger and stronger is really a simple process. You must first overload your
muscles to give them a reason to grow. This means training in a hard, progressive
fashion. You must then give your body enough rest and food to allow growth to occur.
Of course, proper training is where it all starts. No amount of food or rest will get you
bigger without muscle overload. In order to overload, you must expose your muscles to
demands that are greater than they are momentarily capable of performing.
Assuming the body has been properly trained, you need to provide more calories than
are needed for maintenance of body weight. If you are currently eating at a level that
has you maintaining your body weight, then you need to eat slightly more. If your are
very active, you can estimate your daily caloric needs by the following formula:
Daily Calories = BW x 19
So, if you weigh 200 lb. you would estimate your maintenance calorie level at 3800
Calories.
In order to gain approximately one pound of muscle per week, we suggest adding 500
Calories a day to your maintenance level. The 200 lb. player would eat 4300 Calories
per day. But this is just an estimate. The actual Calorie level will have to be adjusted for
activity level and differences in metabolic rate.
While trying to put on weight, it is important to monitor your waistline. If you begin
putting on fat, your are eating at a rate faster than you can put on muscles. The
increase in fat will make you a slower, less athletic player. It will also set you up for
health problems later in life. We never suggest that a player “bulk-up” by adding ten
pounds of fat in an attempt to add five pounds of muscle. If your pants begin to feel a
little tighter around the waist, back off on the amount that you are eating.
Simply put, lift hard and eat a little bit more, but not so much that you get fat.
How can I bulk up? Is there a lifting program that develops size? Should I train
like a powerlifter in order to get big?
One of the myths that have been handed down through the years is that there are
separate programs that can be used to develop size, strength, power, definition, and
short term muscular endurance.
Almost any program will deliver at least some results, but your development will be
based upon your genetic potential. If a powerlifter’s program made everyone who used
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it big and bulky, then why is the 132-pound powerlifter not big and bulky? Your potential
for size and strength was determined at conception and can not be changed by the type
of program used. (As a side note; the two most competitive powerlifting weight classes,
in terms of numbers and ability, are usually the 181 and 198 pound classes. Not the
super heavyweights.) Just as playing basketball will not make you seven feet tall, using
a powerlifter’s program will not change your genetic predisposition to put on muscle.
Dick Conner is one of this country’s most successful powerlifting coaches. He has
nearly fifty years of training experience and has coached the sport of powerlifting since
its inception over thirty years ago. In an interview with Chuck Clark, Mr. Conner had
some very insightful thoughts on the sport of powerlifting and how it relates to strength
training and athletics.
Q: ...you don’t think powerlifting is a safe sport necessarily?
A: No.
Q: What differences should a person not interested in powerlifting, but wanting to
get big and strong, train?
A: If you want to train safely and get as big and strong as you can, you have to
move the weight with good control...you have to lift with control and work the
muscle...you got to keep the force off the joint. You can build muscle size and
strength without tearing up your body.
Q: So what is it about powerlifting exactly that tears up your body? Is it the low
reps?
A: That, and more than anything, how you handle the weight. You are trying to
demonstrate strength. You use skill. And skill has nothing to do with building
strength. Skill has to do with demonstrating how strong you are. When you’re
demonstrating how strong you are, you’re in a dangerous place. I don’t care who
you are. Some guys can get by with it. A lot of guys can’t.
Q: A lot of athlete’s programs are based heavily on powerlifting and on one rep
maxes, etc. Do you think that is the best way to train athletes: basketball players,
football players, wrestlers, and other athletes?
A: No, I think that’s ridiculous. There’s no reason for a wrestler, football player or
whatever to max out. Powerlifters have to do that. That’s their sport. Repetitions
are safer than maxes. If you have to test a guy, test his 10 rep max. It’s all the
same thing anyway. If his 10 rep max goes up, so will his 1 rep max.
Q: How would you suggest these guys train?
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A: To start off with, most high school players don’t have any business
squatting...if a guy really gets into this stuff and he wants to take all the chances,
he should at least know he is taking them. If he wants to handle heavy weights
and gets a lot of satisfaction out of squatting and deadlifting, that’s a choice he
has made. He just needs to understand he can get hurt doing them.
Q: How do you feel about explosive movements like power cleans?
A: I don’t believe in them. I don’t believe explosive exercises make you explosive.
It’s how hard you work the muscle that is usable for running and jumping.
Q: What about some people who believe that because these movements look
similar, they should improve running, jumping, etc.
A: No, that’s nonsense too. A muscle has a function and that dictates to you how
to train it. You should train a muscle through it’s function and go out on the field
and play the sport exactly how you want to play it. Specificity of skill is true. Can’t
make an exercise that resembles the sport and come out ahead. You’re not
going to work the muscle as hard as you could and it causes a greater chance of
injury?
Q: Do you feel the squat is the best lower body exercise?
A: Yeah, but I don’t think everybody can squat and I don’t think everybody is
interested enough to work at it...For instance, a tall guy, it’s tough to squat. It’s
hard to learn how to squat and see everybody in the gym with better body
proportions squatting three times as much. Guys say that if you don’t squat you
won’t realize your potential...if a guy thinks he can squat and build great strength
and size without working hard, he’s crazy. He’s got to work it hard too. In some
cases, spending so much time learning how to do it, he never gets to work it
hard. He struggles with doing it correctly.
...I think the biggest mistake in weight training is jerking and yanking on weights.
Overtraining is bad, but jerking and yanking causes problems too and it doesn’t
necessarily happen today. It could be maybe ten or 15 years down the road. If
you have a lifetime interest in this stuff, you should get into your brain that you
have to keep the weight loaded...smooth and under control. School is not out on
what happens to people after 40 or 50 years of this stuff. You want to last. To do
that, you must understand how to keep the force off the joint. That’s the only way
I can explain it...strength training has a value and the value is not necessarily
going to the gym and seeing how much you can lift. It really should be having a
healthy body. It should be the number one reason a person goes to the gym for
and that means having healthy joints for as long as you can...When you are 25,
you don’t care if you will be alive at 60, but you will. When you hit 60, you’ll care
about the health of your joints. Most of the powerlifters at 60 didn’t
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start when they were 20; they started when they were 50. People are always
bragging, “look that guy didn’t start lifting till he was 50, look what he can do.”
Well, that’s because he started when he was 50. Had he started when he was
20; he wouldn’t be lifting still.
Wise words from as wise man that has been there.
A powerlifting program can make you bigger and stronger, but it is not specific to the
needs of the athlete unless that athlete is a competitive powerlifter. It is too time
consuming, dangerous, slow paced and unbalanced for the competitive athlete who
must train year round, prevent injuries, and stay at peak strength throughout a four to
six month competitive season. The best method to use is a system of comprehensive
exercise performed in a high intensity, maximum effort fashion for moderate repetitions,
executed in a safe manner.
What is the best set and rep scheme to get stronger? I used pyramid training
before and my bench went up. Isn’t this the best way?
Any program of sets and reps will work as long as it is done in a progressive fashion.
Pyramiding, the scheme of starting with a light weight for many repetitions and doing
successive sets with increasing weight and decreasing repetitions, is a method that
competitive weight lifters have used. Each set prepares the muscles and nervous
system for a progressively heavier weight so that the lifter can work up to a one-rep
max., or close to it. While performing a pyramid bench routine, a powerlifter may do 135
lbs. x 10 reps, 185 lbs. x 8 reps, 225 lbs. x 6 reps, 275 lbs. x 4 reps and 300 lbs. x 2
reps.
It should be obvious that if an athlete can lift 300 lbs. for 2 reps, 225 lbs. for 6 reps is not
going to do anything to increase his strength. Yet an athlete can spend a good 15 to 20
minutes doing just one exercise using the above program.
Pyramiding, and schemes like it, are leftovers from the days when strength coaches
came from competitive lifting backgrounds. Besides the time limitation, there are
obvious conflicts with the rest of the program. For instance, if sets of 10, 8, 6, 4, 2 are
the best way to get strong, then that is what should be used for the most important body
parts. In the case of a football player, that would be the neck region. Using the above
logic, he should do 10, 8, 6, 4, 2 for the front of his neck, for the back of his neck, for the
left side of his neck, for the right side of his neck, and for shrugs. Twenty-five total sets
for the neck. At least an hour and fifteen minutes of work. Ridiculous? You bet!
The modern strength program needs to be based on physiological fact. We no longer
use myths, superstition and outdated methods for our athletes. Their time and safety is
too valuable. Everything we do needs have a purpose. For this reason we do one to
three maximum effort sets of moderate repetitions, with true progression being the
driving force of our workouts.
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What is the best way to become explosive on the field? Should I do power
cleans? Should I try to move the weight as fast as I can?
The history of the use of the power clean in the training of athletes has its roots in the
influence of Olympic weightlifters on the early days of the strength and conditioning
field. Football coaches looking for an advantage hired coaches to teach their athletes
how to lift weights. At the time, there were very few people who had any expertise or
knowledge in the field. Naturally, they hired who appeared to be experts, the
competitive Olympic weight lifters. The coaches believed that training like an Olympic
lifter would cause their athletes to take on the physical qualities of the elite competitive
lifters. What these early strength coaches knew about training athletes had everything
to do with performing two very specific lifts and nothing to do with the actual demands of
the sport of the athletes they were training.
The power clean is just one variation of the two competitive Olympic lifts - the snatch
and the clean and jerk. Other variations include the hang clean, split clean, power
shrug, high pull, power snatch, push press, jerk press and many others. Olympic lifters
use these mutations of the snatch and the clean and jerk to train certain phases of the
complex two competitive lifts.
In order to justify the high injury rate and difficulty in learning these exercises, many
myths and superstitious arose around these lifts. One being that moving a weight
quickly will make “fast” muscles, and another being that the power clean is specific to
the skills of the offensive lineman and transfers “explosiveness” to the skills of the sport.
Moving a weight quickly will not develop fast muscles. According to the size principle of
muscle fiber recruitment, it is the “intent” to move a weight quickly that allows you to
recruit the strongest, most powerful muscles fibers, not that the weight actually moves
fast. In other words, it is the attempted maximum effort against a weight that has
momentarily become virtually impossible to move that allows the nervous system to
recruit and fire the most explosive muscle fibers. In fact, if the weight can be moved
fast, it will be too light to allow maximum muscle fiber recruitment. Up to a certain point,
you can always recruit more muscle fibers at a slower speed.
As we explored in the section on specificity of skills, a skill is exactly specific to the task
or it is not. There is no such thing as “almost “ specific. Any movement performed with
added resistance will obviously be slower than the same movement performed on the
field without resistance, therefore violating the principle of specificity of speed of
movement. The added resistance will also change the “pattern” of the movement,
violating what the motor learning experts call the encoding principle of learning. Athletes
and coaches sometime take the transfer of learning for granted. They assume almost
anything will help them perform better on the field. Nothing could be further from the
truth. The central nervous system learns and stores only essential information. The
ability of the body to retain high levels of skill, strength and conditioning is very poor.
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The only way to retain and transfer skills to the playing field is to practice literally
thousands of specific repetitions exactly as performed in competition. Just ask a
basketball player what happens to his shot if he does not shoot for a few days. He has
lost a certain amount of what the nervous system now perceives as nonessential
information. Yet the power clean has been described as being specific for everything
from tackling to rowing a boat to swinging a golf club. How can one exercise be
“specific” for so many tasks? It can’t. The myth of weight room transfer of skills is just
that.
If skills learned in the weight room transferred to the field, shouldn’t skills learned on the
field transfer to the weight room? Think about that point for a moment. If that were the
case, the most explosive players would automatically be the best power cleaners. Or
put another way, the best Olympic lifters should be the best players. This is rarely the
case. Many factors come into play as to who actually performs best in practice and
games, not the least of which is the mental component. In football for instance, the most
explosive players are not necessarily the ones with the best power clean or vertical
jump, but the ones with the most contact courage. If a player does not have this, no
amount of any kind of lifting will change his perceived on the field explosiveness.
The way to get more explosive on the field is to first practice in a game specific fashion
as much as possible. You must then strengthen the muscles so that you can apply as
much force as possible in a skillful fashion. The hours necessary to learn the Olympic lift
variation can better be put to use practicing, watching film, studying scouting reports,
meeting with coaches, performing productive strength and conditioning exercises, going
to class, doing homework and having a social life.
Interestingly, the best Olympic weightlifting coaches and teams do not do many power
cleans and the Olympic lift mutations anymore. The most successful coach in the
history of Olympic weightlifting is a fellow by the name of Ivan Abadjiev. He has
coached the Bulgarian weightlifting team for over twenty years, taking his lifters to the
absolute top of international dominance. Abadjiev has found that the Olympic lift
variations do not transfer to the competitive lifting platform like once believed. Abadjiev
and his fellow coaches are opposed to most anything but the specific lifts performed in
competition. The modern Olympic weightlifters train almost exclusively the clean and
jerk, the snatch, and the squat at near competition weights. If the power clean does not
transfer to the clean and jerk, why would it transfer to an offensive lineman performing
the complexities of a zone block, or a point guard shooting a jumper?
All of us are a product of the things we have been exposed to. There was a time when
we really believed all the myths until we were exposed to more information. And we
were not always ready to change when presented with new facts. At times our
education has been slow and painful. You may say we were unable to learn even
though we had the information clearly presented to us. We have made our share of
mistakes as coaches. Conversations with today’s power clean advocates are very
revealing. We have been told that the clean was “just like” run blocking at one moment
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in a discussion and then “just like” pass blocking fifteen minutes later. The next day we
were told it was “just like” diving into a pool, “just like” dunking a basketball and “just
like” tackling. Which is it? The old saying, “If all you have is a hammer, everything looks
like a nail” seems to fit here.
Make no mistake about it, Olympic weightlifting is a very demanding sport. So are
football, basketball, swimming and tennis. I have a lot of respect for competitive Olympic
weightlifters and I am one of the few people who actually enjoys watching it as a
spectator sport. But just because Olympic weightlifting is a tough game does not mean
it is the best way to prepare athletes in other sports. Believe me when I tell you that
competitive Olympic weightlifters do not practice explosive blocking, tackling or
rebounding in order to better explode into the bar. Does that seem stupid to you? It is.
An Olympic weightlifter would not accept the risk of injury and waste his time blocking,
tackling or rebounding when he could be putting that time and risk into his chosen sport.
He wouldn’t even do it in his “off-season.” Why take the risk and considerable time to
perform the Olympic lifts and the various mutations when you could put that exact same
time into practice?
Much of the fascination with the Olympic lifts is related to the speed of movement.
Olympic weight lifting coaches frequently admonish their athletes to “think speed.”
When lifts are missed the athlete is coached to increase the speed of bar. Experts who
study movement measure speed in terms of degrees per second. They literally measure
how fast the joint rotates. The standard repetition speed in our weight room would
probably measure about 60 degrees per second. A 140 degree barbell curl would take a
little over two second to complete the raising portion of the rep. The speed many people
consider “fast” or “explosive” in the weight room would measure approximately 180
degrees per seconds. The same barbell curl performed at this speed would take about
three-fourths of a second. In competition, a fast athlete can rotate some joints well in
excess of 1000 degrees per second. This is a factor five to ten times greater than the
speed consider “fast” in the weight room. “Explosive” lifting is only “fast” relative to a
controlled rep. Relative to the athletic field it is quite slow. So slow, in fact, that if you
moved at that speed in competition you would lose every time. If speed is what was
needed in order to develop muscles, there would be no need to lift weights. You get
speed and explosion every day in practice. Muscle growth, strength and power
development are adaptations to high tension and high intensity muscular contraction.
High tension exercise and high speed exercise are mutually exclusive. You can have
one or the other but you can’t have both. If you don’t believe me, strap two hundred
pounds to your body and see how fast you can run.
It is all very simple when you rely on the facts. There is no skill that will transfer from the
weight room to the field. Strength training develops the raw material of the body. Skills
are learned in practice and repetition.
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Will using free weights help my balance and coordination? Which is better, free
weights or machines? Sometimes when I lift weights for a while without bench
pressing, my bench goes down even though my strength in all my other
exercises goes up. Does this mean I’m getting weaker?
As discussed previously, there is no skill that is learned in the weight room that will
transfer to the field. There are as many balancing skills as there are objects to balance.
Being able to balance a stick on your nose doesn’t mean you can spin a basketball on
your finger. If you can’t balance yourself by now, you can’t play at Edina.
Free weights and machines are just tools to place stress and tension on your muscles.
At Edina we use barbells, dumbbells, machines, leverage equipment, manual
resistance, and body weight exercises. This provides variety psychologically and
physically, allowing us to use change as a motivator.
Your muscles cannot tell where the tension comes from. It is far more important the way
the tools are used. Your passion, effort and intensity will determine your results, not the
equipment.
Each type of equipment has advantages and disadvantages. Free weights are cheap,
low maintenance, and readily available. Dumbbells and barbells are versatile and can
be used for many exercises. The barbell, as we know it, was developed in 1902. Before
this time, people interested in exercise used fixed weights and kettle bells that could not
be easily adjusted for varying degrees of resistance. Compared to anything before it,
the barbell was a stroke of genius. But the barbell is not without limitations. There are
some exercises that cannot be done with free weights that can be done with a machine.
How would you do a leg curl with a barbell? Another disadvantage is that free weights
provide resistance in only one direction - straight down - while your muscles move in a
rotary fashion, producing areas in the movement that are heavier or lighter than they
should be. A properly designed machine can provide balanced rotary resistance
throughout a much greater range of motion than a free weight.
A good machine can do anything that a free weight can do except develop the skills of
performing that particular exercise with a free weight. While lifting weights, some of the
strength increases are a direct result of your nervous system becoming more
coordinated at doing that particular exercise. The more difficult the exercise is to learn
or balance, the greater the amount of neurological contribution to the initial strength
gains. If you are competitive powerlifter or weight lifter, then you must use a free weight
in the exercises in which you compete in order to be as skilled as possible in that event.
If you are not a competitive lifter, then it doesn’t matter.
We don’t do “a lot” of bench pressing at Edina, only because we can get better results
in less time doing other things. We do bench press though, because many players like
to and it can be a productive exercise. We just don’t spend thirty minutes doing it.
Occasionally, we have athletes who are finished playing who want to get “good” at the
exercise. They begin spending time bench pressing, using a routine from their favorite
muscle magazine. Initially they are able to increase their weights every
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workout. They might even begin to say, “Man, I wish we had used this routine our whole
career. Think how strong we would be.”
Six weeks later, their bench is up twenty pounds and they are not making any more
progress. This is the same thought process that runs through the head of every
beginning lifter who makes a five pound increases each of his first eight workouts and
figures at that rate he will be bench 400 pounds in six months.
What happens is this: The lifter’s skill level in that particular exercise has caught up to
his strength level. The initial neurological adaptations take place very fast compared to
actual functional strength increases. One trick new strength coaches use when they first
come into a program is to “test” the players to see “how much” they lift. They will choose
exercises that the athletes have not done, have not done often, have not done in a long
time, or have not trained in the fashion that the new coach tests (e.g., one rep max.
instead of repetitions). He will then test them eight weeks later and show a huge
“increase” in “strength” in order to make himself look good. This is called “pushing
numbers” and is neither difficult to do nor the best way to train athletes.
How can I get faster? How can I increase my jumping ability? Will running with
parachutes tied to my body help?
This is by far the most frequently asked question. Players who really want to improve
know that speed can be the deciding factor. At the end of this section, we will reveal the
secret to getting faster.
Sprinting and jumping are types of activities that the motor learning expert Edwin
Fleishman termed abilities. Abilities are a “general trait or capacity of an individual that
is related to the performance of a variety of motor skills.” In other words, abilities set
limits on the degree of success a person can achieve for a motor skill. Motor learning
experts believe that abilities are primarily genetically determined. Skills, on the other
hand, are a demonstration of a learned activity. Two athletes of different abilities can
display similar levels of skill through differences in practice, experience, training and
desire.
The section on running mechanics in this manual teaches you the most efficient way to
run. By practicing running technique, along with starting and finishing techniques, we
have consistently improved forty yard dash times. But the limitations of this are obvious:
You never run a controlled, tested, forty yard dash in a game. You may improve your
forty by 0.2 seconds but may or may not improve your pass rush speed.
Coaches have been trying to improve speed for as long as there has been sports. At
some point, we have tried all of the following. Running up hills, running down hills,
running stadium steps, jumping on boxes, jumping off boxes, running with ankle
weights, running with parachutes, running through tires, running against rubber tubing,
and get this, running while having a car pull us!
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We’ve had some flat-out crazy ideas. And we’re not the only ones. Every month we get
a catalog from a company that sells “speed products.” If we bought one of all the stuff in
the brochure (all of which are “necessary”) it would cost $3,730.59. Because we all have
a desire for greater speed, a whole industry has been created to fill this “need.”
Consequently, speed quacks are as common as nutrition quacks. Some of these
devices are actually drills that track athletes use at different times of the year. A track
sprinter prepares for one or two specific events. He does not have to practice, watch
film, condition for a different sport, rehab and recover from many games for several
months. He has time to try some of these speed gadgets. You barely have time to
recover between games.
Interestingly, many track athletes and coaches do not use many of the devices used by
others. There is no consensus of opinion about some of these techniques. Furthermore,
many of these methods are used at very specific times of the year after months of
preparation for a specific meet. In the past, we had taken what the track coaches were
doing out of context of that particular sport. The result was, at best, a dilution in the
training intensity of our conditioning. At worst, players pulled and were injured
performing “speed drills” that they had not spent months of specialized running
preparing for.
Can speed be improved?
Obviously, yes. Experienced athletes will tell you that they are at their fastest at the end
of the season when their skills are at their peak. This is especially true if they have
continued to lift, condition and practice hard. Most athletes also observe they are
slowest after the few weeks or months that they take off of training once the season
ends. Is there a limit on speed improvement? Obviously, yes. The world record in the
100 meter dash has been reduced by 0.1 second in the last 20 years. In other words,
the best in the world training full time and using a variety speed drills and techniques
have improved the world record by about 1 meter. At 18 years old, Carl Lewis ran a 9.3
second hundred yard dash, which would be the equivalent of a 10.10 second hundred
meter dash. At the peak of his career, at age 27 he had improved to 9.92 seconds. Do
you think Carl Lewis did speed and track drills? Of course he did. He trained ten years
full time at a couple of events to improve his speed by about 5.5 feet over a ten second
run.
Just by getting stronger, we have consistently improved the forty yard dash speed of
most of our athletes by more than the 0.18 seconds that Mr. Lewis improved his 100
meter time. Getting in great shape and losing fat has produced further improvements in
many players. Improving running mechanics and start technique have allowed some to
increase their speed a little more.
Track speed is nice to have, but sport speed is more important. We have all seen
people who can run fast in a straight line but cannot change direction. Or more
commonly, can change direction at a cone or spot on the field but cannot change
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direction in response to an opponent or changing condition. Effort and experience,
combined with good genetics, results in sport speed or the fastest players on the field.
We have seen “4.8 speed” catch “4.6 speed” from behind in the heat of competition
because he wanted (effort) to get there and he knew how to get there (experience and
coaching.) The lesson of all this? As an athlete, you have to decide how much time and
energy you are going to invest in different task in order to improve. Everything is not of
equal value.
Before you can determine if an activity has a positive affect on your speed, you must
first get yourself in great running shape. You must lift, run, condition, stretch, lose fat
and practice running fast. Periodically time yourself electronically. Eventually your
speed will level off. You simply can’t run any faster.
At this point, add one new activity to your training that you believe will improve your
speed. After a short period of time you should observe an increase in your speed. If you
do not, it’s obvious the new activity had no impact on improving your speed.
Continue experimenting with one activity at a time until you have tried all the activities
that purportedly improve speed. Don’t expect to begin the off-season out of shape and
then perform a multitude of activities and expect to know which, if any, actually had an
impact on improving your speed.
Now, here is the speed secret. In order to get faster, you must run fast. Really. Review
the section on skill specificity. Running as hard as possible will increase your speed.
How can you expect to improve your forty yard dash if you always run it slower than full
speed? How can you improve your game speed if you spend most of your practice time
running slower than all out? Running and practicing hard is the only way to improve
speed. By consistently practicing your skills at game speed, you will become faster in
the game.
There is no substitute for hard running. This does not mean that all of our
conditioning needs to be forty yard sprints, just as all of practice does not need
to be a scrimmage. Understand the purpose of the things you do. And when it is
time to go full speed, sprint as hard as you can!
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