Year Long Football Macrocycle

1
Year Long Football Macrocycle

• Ron McKeefery, CSCS, SCCC
• Head Strength Conditioning Coach
• University of South Florida

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Philosophy

• OVERLOAD
• PROGRESSION
• BALANCED DEVELOPMENT
• PERFECT TECHNIQUE
• REVERSIBILITY
• SPECIFICITY
• SUPERVISION
• PERIODIZATION
• EVALUATION
• VARIETY

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Workout

• Stretch
• Warm-Up
• Groups
• Resistance Training
• Core
• Grip
• Neck

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Stretch

• Static
• Definitive start time.
• Increase core temperature
• Specific Warm-Up
• Upper Body
• Lower Body

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Warm-Up

• Dynamic
• Drills
• Speed Ladder
• Line Drills
• Machine Gun
• Rope Hurdle
• Mini Hurdles
• Dot Drill

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BALANCED DEVELOPMENT

• 1. NECK 3. MID-SECTION
• A. Flexors (moving forward) A.
  Abdominals
• B. Extensors (moving backward) B. Lower
  Back
• C. Lateral Flexors (side to side)
• D. Traps 4. TORSO
• A. Upper Back/Lats.
• 2. HIPS and LEGS B. Pectorals
• A. Buttocks C. Deltoids
• B. Quadriceps
• C. Hamstrings 5. ARM
• D. Abductors/Adductors A. Triceps
• E. Calves B. Biceps
• C. Hands Forearms

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Resistance Training

• Linear Periodization
• Phases to Peak
• Non Linear Periodization
• Stay one phase
• Repetition Range
• Reach overload within a certain range

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Linear Periodization

• Testing Lifts Explosive
• Bench
• Squat
• Power Clean
• Snatch
• Push Jerk
• Hypertrophy (50-65) 10-15 Reps
• Strength (65-80) 6-9 Reps
• Power (80-95) 3-5 Reps
• Peak (95-105) 1-3 Reps

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Non Linear Periodization

• Multiple joint movements
• Dictated by goals of program
• Size Hypertrophy
• Increased Strength Strength
• Explosive Power Power/Peak
• Adjust one rep max as progress
• Examples
• Incline
• Decline
• Leg Press

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Repetition Range

• Isolated Movements
• Time under tension principles
• Minimum and maximum number of reps are determined
  to figure intensity.
• Overload always goal.
• Ex. 8-10 reps

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Core Development

• 200 Reps
• Variety
• Rectus Abdominis
• Transverse
• Oblique
• Erector Spinae

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WINTER
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Winter

• Resistance Training
• 4 times per week
• 2 Upper Body Workouts
• 2 Lower Body Workouts
• 8 Lifting groups starting on the half hour.
• Groups no larger than 16
• Broken down into groups of 4

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Winter

• Morning Agilities
• 10 total 600 a.m. sessions
• First 6 are done twice per week Monday and
  Thursday.
• Last 4 are done once per week on Mondays.
• 7 Stations 4 minutes per station
• Bags Star Drill
• 4 Cone 5-10-5
• Wave Weave
• Jump Rope

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4 CORNER STATION  
BAG DRILLS STATION  
Kravitz/Ochs
Lane/Larimore
Smith/Hobbie Bull Agility

Franks/Burnham 5-10-5
WAVE DRILL STATION   Dawsey/Hearn
STAR REACTION STATION   Frey/Anderson
JUMP ROPE STATION   Rachel
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Winter

• Anaerobic/Speed Development
• Schedule
• Weeks 1-3 once per week on Tuesdays
• Weeks 4-8 twice per week on Tuesdays and
  Thursdays
• Speed Development is conducted before Thursday
  workout

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Winter

• Anaerobic/Speed Development
• Drills
• 30x40 yds (7,6,5)
• 20x60 yds. (11,10,9)
• 12x100 yds. (18,16,14)
• Sprint Ladder 4x10,20,40,60,80,100 yds.
• Gassers (45,43,41)
• Half Gassers (20,18,16)
• Crossfields (10,9,8)

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Winter

• Power Position Workouts
• Wednesdays 400 p.m.
• Position Specific Drills Offensive/Defensive
  Line.
• Drills upper body explosion, lower body
  flexibility
• Competition Offense vs. Defense

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Winter

• Winter Competition
• Team divided into three teams
• Points given for Lifter of the Week, Hon.
  Mention, Breaking Team Record, Reaching Goals,
  etc.
• Points are taken away for misses, tardiness, bad
  workouts, etc
• Competitions each week to create intensity.

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Winter

• Testing
• Height, Weight, Body Fat
• Bench Press
• Squat
• Power Clean
• 225 Rep Test
• Vertical
• 40 yd Dash
• Pro Agility

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SPRING BALL
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Spring Ball

• Resistance Training
• Schedule
• 3 times per week Mon, Tues, and Friday
• 2 Upper Body, 1 Lower Body
• Same lifting groups except 230 due to meetings.
• Decrease volume same intensity
• Conditioning
• Practice

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MAY
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May

• Active Rest
• Resistance Training
• Schedule
• 4 times per week Mon, Tues, Thursday, Friday
• 2 Upper Body, 2 Lower Body
• USF Weight Room open those in town
• Conditioning
• Schedule
• 3 times per week
• Aerobic, Anaerobic, and Agility

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SUMMER
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Summer

• Resistance Training
• Schedule
• 4 times per week Mon, Tues, Thursday, Friday
• 2 Upper Body Mon/Thurs
• 2 Lower Body Tues/Fri
• High Volume and Intensity
• 4 Lifting Groups broken down into groups of four.
• Add a fifth group for incoming freshman.

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Summer

• Conditioning
• Schedule
• 4 times per week Mon, Tues, Thursday, Friday
• Monday Lateral Speed and Agility
• Tuesday Anaerobic Conditioning
• Thursday Position Specific
• Friday Anaerobic Conditioning

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Summer

• Conditioning
• Lateral Speed and Agility
• Drills
• 3,4,5 Cone Drills
• 3 Cone Wheel Drill
• 5-10-5
• Wave Drill
• Short Shuttle

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Summer

• Conditioning
• Anaerobic Conditioning
• Drills
• 300s (55,53,51)
• 300 yd shuttle
• 200s (45,43,41)
• 100s (18,16,14)
• Sprint Ladder
• Gauntlet
• 60s
• 40s

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Summer

• Conditioning
• Position Specific
• Drills
• 4 Stations General Athleticism
• Pattern Running 3 x 10 patterns (2 minutes
  progressing to 115 seconds.

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Summer

• Testing
• 300 yd shuttle
• Height, Weight, Body Fat, Vertical, Bench, 225,
  Power Clean
• Dont test squat, 40, agility Risk of injury

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TRAINING CAMP
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Training Camp

• Resistance Training
• 5 workouts per group Team workouts by Offense
  and Defense.
• Workouts follow morning practice
• Upper body workout
• Conditioning
• Gassers, Half Gassers, Crossfields
• County Fair

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INSEASON
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Inseason

• Resistance Training
• Power Positions 3xs per week Mon/Wed/ Thurs
• Skill 2xs per week Mon/Wed
• Raging Bulls 4xs per week Mon/Tues/Thurs/Fri
• Conditioning
• Crossfields

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Inseason

• Post Season Testing
• Raging Bulls test all but 40, Agility, Shuttle
• Starters test Ht., Wt., Fat, Vertical, 225

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CHRISTMAS
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Christmas

• Active Rest
• Resistance Training
• 3 xs per week (Two Upper, One Lower)
• Conditioning
• Aerobic 20-30 mins
• 100s
• Gassers

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