Strength Training the Bull Way
Ron McKeefery M.A. CSCS, SCCC
Assistant Athletic Director
University of South Florida
Goals
• Increase performance
• Decrease risk of injury
• Design program’s as sport, position, and
player specific as possible.
• Provide a safe training environment
• Intensity
Principles
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Overload
Progression
Balanced Development
Perfect Technique
Reversibility
Specificity
Supervision
Periodization
Evaluation
Variety
Balanced Development
• Neck
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Flexors
Extensors
Lateral Flexors
Traps
• Hips & Legs
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Glutes
Quads
Hams
Abductor/Adductors
Calves
• Mid Section
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Rectus Abdominals
Transverse Abdominals
Obliques
Erector Spinae
• Torso
– Upper Back/Lats
– Pecs
– Delts
• Arm
– Triceps
– Biceps
– Hands & Forearms
Strength Training
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Static Stretch
Dynamic Warm-Up
Total Body Movements (Power Day) or Testable Lifts.
Multiple Joint Movements
Single Joint Movements
Core
Grip
Neck
Skill Development
Prehab/Rehab
Total Body Movements
• Why?
– Time
– Neuromuscular
Patterning
– Metabolic
Multiple Joint Lifts
• Why?
– Synergistic Muscle
Movement
– Football is a game of
multiple joint
movements.
Single Joint Lifts
• Why?
– Identify Muscular
Imbalances.
• Train the weak link
– Prevent injuries from
happening
Total Body Exercises
• Olympic Lifts
– Power Clean
– Snatch
– Jerk
• Jammer
• Vertimax
• Plyometric Ex.
Steps to Teaching Clean
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Deadlift
Deadlift w/Shrug
High Pulls
Front Squat
Drop Cleans
Hang Above Knee
Hang Below Knee
Power Clean
Execution
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Implement
Bilateral
Unilateral
Protocol
MJ Chest Exercises
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Bench Press
Incline Press
Decline Press
Push Ups
SJ Chest Exercises
• Pec Flyes
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Db
Manual
Cable
Deck
• MB/Rack Walk
Overs
MJ Back Exercises
• Pulldowns
• Rows
• Pull Ups
SJ Back Exercises
• Hyperextensions
• Reverse Hypers
• Seated Back
Extension
• Superman Series
MJ Shoulder Exercises
• Military Press
• Cuban Press
SJ Shoulder Exercises
• Front Delt
– Db Raise
– ABC’s
• Side Delt
– Db Raise
– Side Squeezes
• Rear Delt
– DB Raise
– Wall Rear Delt
MJ Lower Body Exercises
• Squat
– Back
– Front
– Overhead
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Leg Press
Deadlift
V-Squat
Lunges
Step Ups
SJ Lower Body Exercises
• Leg Curls
• Leg
Extensions
• Abduction/
Adduction
• Calf
– Seated Calf
Raise
– Standing Calf
Raise
– Walk of Pain
Core Exercises
• Rectus
Abdominals
• Transverse
Abdominals
• Internal/External
Obliques
• Erector Spinae
Grip Exercises
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Plate Holds
Plate Flips
Gripper
Hangs
Wrist Rolls
Wrist Curls
Neck & Trap Exercises
• Neck Flexion
• Neck
Extension
• Neck Lateral
Flexion
• Neck Alt
Flex/Ext
• Shrugs
• Upright Rows
Skill Exercises
• Offensive Line
– Plate Punches, MB Shuffle,
Mirror Dodge
• Defensive Line
– Austin Sled
• Tight Ends
– Austin Sled
• Defensive Ends
– Get Offs
• Running Backs
– Stab Drill
• Quarterbacks
– Med Ball Drops
• Wide Recievers
– Tennis Ball Series
• Defensive Backs
– Figure 8’s
– Austin Sled
• Linebackers
– Hurdle Series, Austin Sled
Skill Exercises
4 Day Split
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Strength vs. Power
Push/Pull (1st 4 Weeks)
Pre Exhaust (2nd 4 Weeks)
Linear vs. Non Linear Periodization
Day One
Upper Body - Strength
• MJ Chest
• MJ Back (Horizontal)
• MJ Chest
• MJ Back (Vertical)
• SJ Chest
• SJ Back
• SJ Tricep
• SJ Bicep
• Core
• Grip
• Neck
• Skill Development
Day Two
Lower Body - Power
• Total Body
• Squat Assists/MJ Leg
• SJ Trap
• MJ Shoulder
• SJ or MJ Ham Emphasis
• SJ or MJ Quad Emphasis
• Lower Body Plyometric
• SJ Shoulder
• SJ Lower Body Adduction
• SJ Lower Body Calf
• SJ Bicep
• SJ Tricep
• Core
• Grip
• Neck
• Skill Development
Day Three
Upper Body - Power
• Total Body
• Bench Assists/MJ Chest
• MJ Back (vertical)
• SJ Chest
• MJ Back (extra to balance
volume) (horizontal)
• SJ Back
• Upper Body Plyometric
• Core
• Grip
• Neck
• Skill Development
Day Four
Lower Body - Strength
• MJ Lower Body
• MJ Shoulder
• SJ Shoulder (Trap)
• SJ Lower Body (Quad)
• SJ Lower Body (Hamstring)
• MJ Lower Body
• SJ Lower Body (Abduction)
• SJ Lower Body (Calf)
• SJ Shoulder (All Three Planes)
• SJ Tricep
• SJ Bicep
• Core
• Grip
• Neck
• Skill Development
Program Design Questions
• Administration
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How many athletes?
How many coaches?
How much time?
Equipment?
• Accountability
– Data Collection?
• Flow
Thank You!
Questions:
Ron McKeefery, MA, CSCS, SCCC
813-974-7360
rmckeefe@admin.usf.edu