School is back in session and it's time to start preparing for next season. Championship teams are made in the off season. Now is the time to start building. So where do you start? Your team has come off of a championship run. It was a long season and your players are tired and beat up. Some are going to other sports and some are not. How do you deal with all of this? The easy answer if Football 360. This program is has it all. You put your kids in the program, record there max effort lifts and push print. There you have it. Easy and effective. So what about multi-sport athletes? This was my philosophy when I coached in high school. For example, we are in basketball season. If it is game day, lighten up the core lifts of the program by 10%. Also, train in the morning so the athlete has all day to recover. When tournament time rolls around, you will need to change a few things. We'll cross that bridge when we come to it. There you have it, nice and simple. It you want to take your team to the next level, Football 360 will help. Remember, train hard and smart and God Bless!
Scott Hines Sr. EdM, C.S.C.S. RKC
P.S. Later this week I will touch on training basketball players and wrestlers!
Monday, January 12, 2009
Sunday, January 4, 2009
Metabolic Conditioning
It’s the end of football practice and its time to condition the football team. Everyone lines up on the sidelines and begins to perform half-gassers (width of field and back). Lineman have 18-20 seconds, mid-skill has 16-18 and skill positions have 14-15 seconds. Why do we condition football players this way? Think about it, when was the last time a play lasted 14-18 seconds? Maybe the Cal-Stanford game, with all the crazy backwards passes.
Most plays in football last for about 5-6s with a 30-35s rest interval. So why do we condition our athletes for training intensities that last from 14-20 seconds?
In football there are primarily two metabolic pathways that are used to supply energy to the athlete. The first is a high intensity, short duration system. Energy is produced by metabolizing high energy compounds such as ATP (adenosine triphosphate) and CP (creatine phosphate). This energy system is capable of producing energy for 8-12s.
The second is the intermediate energy system (anaerobic glycolytic). This metabolic pathway uses a process called glycolysis to convert glucose into pyruvic acid and ATP. An additional by-product of glycolysis is lactic acid. Contrary to popular belief, lactic acid is not produced because of a shortage of oxygen, rather it is a by-product of metabolism. Research now indicates that there is a constant amount lactate in the blood; however, there is a balance between removal and accumulation. Glycolytic pathways can contribute to energy metabolism for up to 120s. With this information under our belt, we can now more accurately assign conditioning protocols for American football.
Metabolic conditioning is a general term used to describe conditioning protocols that accurately meet the demands of the sport. For football we want to condition the body to rapidly replenish ATP and CP, and buffer lactate. This is my suggestion: maximum effort sprints that last for 5-6 seconds, with a 30s active recovery. I like to separate sets of sprints just like football drive i.e. 12 play drive.
Example 1 (Receivers)
1 Rep = maximum effort route (5-6s) + 30s jog back to start
1 Set = 10 plays
Rest Interval between sets = 3-4 min
Start with 2 sets work up to 4-5 sets.
Example 2 (Lineman)
1 Rep: Prowler sled push for 5-6 seconds with 90-200lb + 30s walk between reps
1 Set = 8 – 10 plays
Rest Interval between sets = 3-4 min
Start with 2 sets work up to 4-5
This type of conditioning is best used in the summer as you are preparing for the upcoming fall season. It’s highly intensive, thus you need to make it the priority of the workout. In addition, you can now work on specific plays with offensive players and get a conditioning benefit.
Erik Korem, MS, C.S.C.S., CSCCa, USA Weight Lifting Club Coach
Super Training, Mel Siff PhD
Exercise Physiology, Brooks, Fahey and Baldwin
Most plays in football last for about 5-6s with a 30-35s rest interval. So why do we condition our athletes for training intensities that last from 14-20 seconds?
In football there are primarily two metabolic pathways that are used to supply energy to the athlete. The first is a high intensity, short duration system. Energy is produced by metabolizing high energy compounds such as ATP (adenosine triphosphate) and CP (creatine phosphate). This energy system is capable of producing energy for 8-12s.
The second is the intermediate energy system (anaerobic glycolytic). This metabolic pathway uses a process called glycolysis to convert glucose into pyruvic acid and ATP. An additional by-product of glycolysis is lactic acid. Contrary to popular belief, lactic acid is not produced because of a shortage of oxygen, rather it is a by-product of metabolism. Research now indicates that there is a constant amount lactate in the blood; however, there is a balance between removal and accumulation. Glycolytic pathways can contribute to energy metabolism for up to 120s. With this information under our belt, we can now more accurately assign conditioning protocols for American football.
Metabolic conditioning is a general term used to describe conditioning protocols that accurately meet the demands of the sport. For football we want to condition the body to rapidly replenish ATP and CP, and buffer lactate. This is my suggestion: maximum effort sprints that last for 5-6 seconds, with a 30s active recovery. I like to separate sets of sprints just like football drive i.e. 12 play drive.
Example 1 (Receivers)
1 Rep = maximum effort route (5-6s) + 30s jog back to start
1 Set = 10 plays
Rest Interval between sets = 3-4 min
Start with 2 sets work up to 4-5 sets.
Example 2 (Lineman)
1 Rep: Prowler sled push for 5-6 seconds with 90-200lb + 30s walk between reps
1 Set = 8 – 10 plays
Rest Interval between sets = 3-4 min
Start with 2 sets work up to 4-5
This type of conditioning is best used in the summer as you are preparing for the upcoming fall season. It’s highly intensive, thus you need to make it the priority of the workout. In addition, you can now work on specific plays with offensive players and get a conditioning benefit.
Erik Korem, MS, C.S.C.S., CSCCa, USA Weight Lifting Club Coach
Super Training, Mel Siff PhD
Exercise Physiology, Brooks, Fahey and Baldwin
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