gridiron domination manual2

GRIDIRON DOMINATIONWORKBOOK

www.footballstrengthprogram.com

Copyright 2012 Grow Stronger Productions Inc.All Rights Reserved. No part of this book may be reproduced or transmitted in any form by any means graphic, electronic, or mechanical without permission in writing from the publisher.The techniques, ideas, and suggestions in this document are not intended as a substitute for proper medical advice. Consult your physician or health care professional before performing any new exercise or exercise technique particularly if you have any chronic or recurring conditions. Any application of the techniques, ideas, and suggestions in this document is at the readers sole discretion and risk.The authors and publisher of this document make no warranty of any kind in regard to the content in this document, including, but not limited to, any implied warranties of merchantability, or fitness for any particular purpose. The authors and publisher of this document are not liable or responsible to any person or entity for any errors contained in this document, or for any special, incidental, or consequential damage caused or alleged to be caused directly or indirectly by the information contained in this document

Grow Stronger Productions 2012. All Rights Reserved. www.footballstrengthprogram.com! 1

Table of Contents

Principles of Gridiron Domination - 5

Week by Week Overview - 13

Assessment - 17

24 Hour Schedule - 20

The Program - 24

Speed Sessions - 50

Gridiron Nutrition - 55

Meal Plans - 58

Bonus - Work Capacity Conditioning - 70


Principles of Gridiron Domination


1) All athletes must perform Max Effort Upper and Lower Exercises weekly. This means that exercises like the Dead Lift, Squats and Bench Press must be heavy enough that it can only be lifted a maximum of 3-5 times.

2) All athletes must perform "Superior-Speed" training every week in the phases prescribed. This means that building Absolute Strength is only one part of the equation. Athletes must be able to transfer their newly built strength into explosive POWER. To do this, athletes must use exercises like Box Jumps, Sprint drills, Bounding and Vertical Jumping.

3) All athletes must perform Corrective Stretching every day. Being big, strong and powerful is not worth your weight in beans if you are tight and slow. Most high school and college football players spend most of their days seated in a classroom or on a couch. This leads to chronically tight hip flexors, glutes and pec minor. We use a simple 3-step formula that eliminates the most common causes of immobility. This also includes the dynamic warmup as well.

4) All athletes must perform Body Building techniques to build MASS. I'm sure you've heard the saying "Athletes should not train like bodybuilders." Well, I completely disagree. We all know that bodybuilders are the most massive of all athletes, although they are tight and slow. But if done properly, the techniques used by these mass monsters can be quite productive for young, skinny athletes. The truth is "You can't flex bone!" If you are skinny or weak and lack real muscle mass you MUST use some form of bodybuilding in your program. We are not looking to train muscles here still training movements but will rather use the bodybuilding parameters to build armor for the football player.

5) All athletes must condition using "Work Capacity" or GPP circuits. Like I mentioned earlier, football is an anaerobic sport. Conditioning for these athletes must emulate the type of energy demands that will be placed on them during a game-like situation. Short-Hard bursts of energy followed by a rest interval. If you still have your athletes running miles and training like a marathoner, then you'll get what your asking for.


PeriodizationThe most popular form of periodization is the western linear approach to Periodization. Basically, there are phases of training periods divided throughout an annual plan. It may look something like this Hypertrophy, Strength, Power and Transition phases.! These phases are broken down into sub-phases and macro or micro cycles. Reps, sets, exercises and percentages are varied to help an athlete reach a peak level of performance at a particular time.

Although this system seems logical at first there are a few, HUGE drawbacks. First, when you move from one phase to another in linear periodization you leave behind the strength quality that had been developed during the previous phase. For example if you have just spent the last 5 weeks developing maximal strength with athletes and it is now time to move into a power / speed phase... with the traditional western linear form of periodization we will be spending the next 5 weeks on Power while leaving behind the maximal strength method. What happens to our maximal strength you ask? Its capacity decreases. Our athletes will get faster and more explosive but they will lose a huge chunk of the hard earned strength that was amassed in the prior phase.

Here we will introduce you to a system that trains ALL strength qualities at the same time. This includes Hypertrophy (bodybuilding), Strength, Speed and Power all in the same program at the same time! We will also show you how to implement this program to receive the greatest results in the minimum time.

The next big problem with linear periodization is that it is based on percentages. So for example in the first phase you may be training with 65% of your one rep max on the bench press and in the second phase it may be 90%.

Our first question is how accurate can these percentages be? And what about these so-called maxes? Lets say Joey Guns can bench press 300lbs and suppose hes training with 75% 225lbs. Yet, when he comes to our gym and is matched with other athletes, he gets super pumped up and presses 355lbs! So now what? In all probability his training with 225 for the past 8 weeks was a complete waste of time

With our system athletes will always be training very close to their one rep max. Every week we perform ALL OUT maximal effort exercises, not puny percentages based on a number that was established during last months test day, which also happened to be the same day that Joey Guns girlfriend dumped him.

Also, according to Vladimir Zatsiorsky in the text, Science and Practice of Strength Training, long breaks (from working at


percentages close to your 1RM) can ruin physical fitness. Vladimir asks, "If a mountaineer wants to climb to the summit, will he climb halfway up then back down to go back up again?" These long breaks are detrimental because motor abilities are built and retained at different rates, which are fairly specific to each individual. Some may be lost very quickly while others will be held.

Finally, what about your multi-sport athlete? According to Dr. Greg Shepherd of Bigger, Faster, Stronger a periodization program done halfway properly can drive a coach nuts with its complexities. Youve got 12 kids going out for basketball after the football season is over. Half of them will continue with a spring sport. The rest will join your lifting program with the other 24 kids that have been doing it for the last 8 weeks. In the summer you get 9 new kids come out for the football team and have to fit them into the lifting program with the other who have been lifting all spring. If this sounds like a nightmare to you, your right it is!

Imagine a system that allows your athletes to transition from sport to sport and from in season to off seasons with incredible ease. Imagine your athletes could continually progress all year long and reach their fullest potential. Well that is exactly what I am going to show you how to do.

Conjugated PeriodizationConjugate periodization is a system of periodization where several abilities are coupled together throughout the training. (Strength, Hypertrophy, Power, Speed, etc.) Depending on the time of the training year, certain abilities are emphasized unilaterally over others.

For example, in the very early off-season the majority of a football players focus should be on The Auxiliary Muscle building Method (or BodyBuilding Method), this will allow for increased muscle mass where much has been lost during the season. At the same time The Power Lifting (or Max Effort) Method is being used, but to a lesser degree. While Superior Speed (or Dynamic Method) is only used sparingly.

The closer we get to the season the more we begin to emphasize The Superior Speed Method and Power Lifting while minimizing the use of The Muscle Building Method. This is not to say that we completely disregard bodybuilding during this phase (its what got us here!) but only that we emphasize speed instead of bodybuilding.

Basically, this training should be multifaceted and include specific stimuli to produce the strength fitness required for the given sport based upon the athletes level of sports mastery. Therefore, the conjugate method of training maintains


the advantages of the cumulative results of training as well as the accentuation of the specific training effect of the loading of a given training objective. This results in a higher level of work capacity and training fitness for the athlete.

Also, this form of periodization allows for high motivation and intensity, low chance for plateaus, positive progress for the multi-sport athlete and ease of implementation.The entire FSS method is centered around three basic methods to strength development: The Power & Strongman Lifting Method (or Max Effort) The Auxiliary Muscle Building Method (or Repetitive Effort) The Superior Speed Method (or Dynamic Effort)Each of these methods is described below along with the means for developing them.

Power Lifting & StrongmanWith this method you will get Super Strong. When you lift heavy weights your nervous system and endocrine system are forced to adapt. First, the strain on the nervous system causes an increase in inter-muscular and intra-muscular coordination. It is this type of demand that causes your muscles to grow stronger. Also, whenever you strain with a heavy weight your endocrine system responds by increasing the release of anabolic hormones including testosterone and growth hormone. So basically you are causing your body to release its own form of Anabolic Steroids naturally.

The one downside to using this method is that you can't train with weights above 90 percent RM for much longer than three to four weeks before the nervous system begins to become overwhelmed and weaken. When this happens your strength will begin to diminish.

The way to overcome this strength barrier is to change the exercises used for the max effort method every three weeks followed by a deload to rest the nervous system. This keeps the body fresh so the method can be used all-year round, in-season and off-season. Also, we have found that athletes enjoy the constant change of max effort exercises as they many become bored after a few weeks.

Heres how you apply this method to your football-training program. First, decide on one main exercise that will be trained with this method for both the upper body and lower body. For football, the best exercises are Bench Press variations, Squat variations and Dead Lift Variations. After the dynamic warm-up and flexibility, proceed to this exercise and begin to warm up with the bar. Taking small weight increases, you begin to work up in weight with sets of 5-6 reps depending on the experience of the lifter. When 5 reps begin to feel heavy, you drop down to 1-3 reps depending on the experience of the lifter. This is when you


begin to try to max out on the exercise. Keep increasing the weight until you've reached your 1 - 3 rep max.

Make sure to keep track of what this weight is, because this is what you'll try to beat next week. But if you dont beat the record, dont beat yourself up. You will still get the anabolic response associated with lifting heavy and straining.

Auxiliary Muscle BuildingWith this method we train all supplemental or auxiliary exercises meant to support your power lifting exercises. Generally body builders use this method by training each muscle or exercise to its momentary failure (you cant move the weight any longer) with a lighter weight. When you train a muscle to failure the maximal number of motor units are recruited. This system of training is great for the development of muscle mass, which is why it's become so popular among the bodybuilding population.

The big drawback with this type of training, if done alone, is that it is done with sub- maximal weights and will fail to build your absolute strength. Just because a muscle is huge, doesnt mean that it is strong. We have all seen the guy at the gym or have had the kid on our team that LOOKS like a monster but the moment you put a barbell on his back he looks like hes going to have a seizure. Also, by training to failure on several sets you fatigue your nervous system to such a degree that it takes several days to recover and may hamper your strength gains.

We must also remember as athletes we are still training movements not muscles. So its not a matter of how big your chest is but what it is doing for you on the field.

In order to get the greatest benefit from this method without the drawbacks we will modify it slightly. We will train movements (as well as a few muscles) in a bodybuilding parameter to ensure time under tension is accumulated to achieve hypertrophy.

The bodybuilding method is also known as the Repetition Method. This is because we are often more concerned with the amount of reps that are being performed then the amount of weight being lifted. The rep ranges that we typically use are 6-8, 8-12 and occasionally 12-15.!The weight being used needs to allow your athlete to perform the prescribed amount of reps within the range without being able to exceed it.

For example, if your rep range is 6-8 and you choose a weight that your athlete can only perform 4 reps then its too heavy. If you choose a weight that the athlete can perform 12 reps with then its too light. Adjust accordingly.


Superior SpeedIt is with this method that we take all that hard-earned muscle and turn them into weapons. Building strength is great and it is the foundation of improving all athletic capacity. Also, building size is not only great for knocking your opponents onto their heels the extra size (armor) will help you prevent injuries. But, none of this will get you a college scholarship, championship ring or professional contract if youre SLOW.

We call this method Superior Speed because we use several different modalities to build Strength-Speed and Speed Strength. Basically there are times when we move moderate weight as fast as possible and times when we simply move our bodyweight as fast as possible as in plyometrics.

The objective here is to recruit as many muscle fibers as possible in the shortest period of time. This improves an athletes ability to run faster, jump higher and change directions on a dime! Because of the enormous carryover of this method into sports performance a great deal of emphasis is put into this method, but it is often used improperly.

Please remember that although it would seem that the exercises used in this method alone would make you faster dont forget that your expression of speed is determined by your foundation of strength. Many coaches make the mistake of over emphasizing this method without first building the proper relative body strength that most young athletes lack. This would be analogous to putting the cart before the horse or putting on your tie before your suit.

In the early stages of the program, during the early off season and with younger athletes a lower volume of Superior Speed training is used, but as strength and maturity improve so does the volume and variety of Superior Speed training. In fact we have observed that with younger and weaker athletes by simply improving their relative body strength, their speed improves, without any formal speed training.

To implement this in our training we first build a foundation of strength while correcting common muscle imbalances that inhibit the athlete from firing important speed muscles. Next we introduce them to proper linear running form. We are usually amazed how many athletes dont know how to properly run straight and fire the muscles used while running correctly.

After we get their speed muscles firing properly we are able to use jump training and short firing sprints to help increase their quickness, speed, and explosiveness. Finally, when they can run properly we are able to introduce hip mobility and agility drills.


Agility can be done by picking a few simple cone or bag drills that emphasize the cuts they will be making on a field. Coaches and players sometimes get confused with using all kinds of different drills. We recommend keeping it simple and allowing the athlete to continue to gain agility by practicing their position.

The simplicity of our speed training should not be misunderstood. Our NFL guys greatly benefit each year through each and every phase as it is an ongoing process that can always be progressed.


Week By Week Overview


Week by Week Breakdown Phase 1: Week 1-8

Week Workout Description

1 - 3Nervous System:

Strength & Hypertrophy

Building a strong foundation throughout the kinetic chains of the athletes body while producing increased amounts of musculature.

4 CNS Deload Allowing the nervous system to recover fully.

5 - 7 Nervous System:Strength &

Hypertrophy

Building a strong foundation throughout the kinetic chains of the athletes body while producing increased amounts of musculature.

8 CNS DeloadAllowing the nervous system to recover fully.


Week by Week Breakdown Phase 2: Week 9-16


9-11Developmental:

Strength, Speed, & Power

Continuing to build strength throughout the kinetic chains while introducing efficiency through rate of force development.


5 - 7 Developmental:Strength, Speed, & Power

Continuing to build strength throughout the kinetic chains while introducing efficiency through rate of force development.



Week by Week Breakdown Phase 3: Week 17- 24


17 - 19

Peak:Speed,

Explosiveness, Agility, & Power

Training the athlete properly and efficiently to produce the highest amount of force allowing them to transfer this into competition.


21 - 23

Peak:Speed,

Explosiveness, Agility, & Power

Training the athlete properly and efficiently to produce the highest amount of force allowing them to transfer this into competition.



Assessment


Personal AssessmentBefore you start Gridiron Domination we need to assess yourself as well as your performance from your starting point. This is to ensure that you are consistently progressing and developing you through each phase and into competition. To complete this simply assess yourself in each category 1 week prior to starting the program.

Visual AssessmentBefore Picture After Picture


Performance Assessment

Pre - Training Post - Training

Weight (lbs.)

Bench Press (1 rep max)

Squat (1 rep max)

Vertical Jump (inches)

Broad Jump (ft./in.)

40 Yard Dash (seconds)

Pro Shuttle (seconds)

3 Cone Drill (seconds)


24 Hour Schedule


24 Hour Schedule SampleTime Monday Tuesday Wednesday Thursday Friday Saturday Sunday

12 am

1 am

2 am

3 am

4 am

5 am

6 am Meal 1 Meal 1 Meal 1 Meal 1 Meal 1 Meal 1 Meal 1

7 am

8 am

9 am Meal 2 Meal 2 Meal 2 Meal 2 Meal 2 Meal 2 Meal 2

10 am

11 am

12 pm Meal 3 Meal 3 Meal 3 Meal 3 Meal 3 Meal 3 Meal 3

1 pm

2 pm

3 pm Train Speed Train Speed Train


5 pm

6 pm Meal 5 Meal 5 Meal 5 Meal 5 Meal 5 Cheat Meal 5

7 pm

8 pm


10 pm

11 pm


24 Hour Schedule Time Monday Tuesday Wednesday Thursday Friday Saturday Sunday

12 am

1 am

2 am

3 am

4 am

5 am

6 am

7 am

8 am

9 am

10 am

11 am

12 pm

1 pm

2 pm

3 pm

4 pm

5 pm

6 pm

7 pm

8 pm

9 pm

10 pm

11 pm


24 Hour ScheduleTime Monday Tuesday Wednesday Thursday Friday Saturday Sunday

12 am

1 am

2 am

3 am

4 am

5 am

6 am

7 am

8 am

9 am

10 am

11 am

12 pm

1 pm

2 pm

3 pm

4 pm

5 pm

6 pm

7 pm

8 pm

9 pm

10 pm

11 pm


The Program


Following the Program

It is important to follow the program correctly In order to make sure you are receiving the right stimulus to increase performance of the athlete.

Here is a simple guide to make sure you are performing correctly.

Step 1: Corrective Stretching (Flexibility)Muscle imbalances are the leading cause of injury in elite athletes.Each athlete must complete the corrective stretches to avoid muscle imbalances before the Dynamic Warm-Up and all training, which is found in the videos.

Step 2: Warm-upMake sure the Dynamic Warm-up from the video is performed before every Lifting & Speed Session

Step 3: Lifting Key Points Load - Make sure that you choose a weight that you can not perform

more than the number of reps given but can complete the full amount of reps with.

Sets & Reps - The amount of sets and reps is given in each table to show the athlete what they must perform for each movement on each and everyday.

Rest - sets of reps >5 = 2 - 3 minutes rest between sets. Sets of reps

Phase 1: Week 1Day 1 - Max Effort Upper

Set 1 Set 2 Set 3 Set 4 Set 5

1. Bench 5x 5x 5x 5x 5x

2.a.1 arm row 10x 10x 10x 10x

2.b.Incline DB (Palms In) 10x 10x 10x 10x

2.c.Chin Ups AMRAP AMRAP AMRAP AMRAP

3. Weighted Sit-Ups

20x 20x 20x 20x 20x

Day 2 - Max Effort LowerSet 1 Set 2 Set 3 Set 4 Set 5

1. Back Squat 5x 5x 5x 5x 5x

2.a.Walking Lunges 10x 10x 10x 10x

2.b.RDL 12x 12x 12x 12x

3. Hex DB Holds Failure Failure Failure

Day 3 - Auxiliary Set 1 Set 2 Set 3 Set 4

1.a.Military Press 8x 8x 8x 8x

1.b.Chin Up Variation 10x 10x 10x 10x

2.a.DB Skull Crushers 10x 10x 10x 10x

2.b.Barbell Curls AMRAP AMRAP AMRAP AMRAP

2.c.Barbell Shrug 15x 15x 15x 15x

3.Russian Twists 10x 10x 10x 10x



Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

1. Bench 3x 3x 3x 3x 3x 3x

2.a.1 arm row 10x 10x 10x 10x 10x

2.b.Incline DB (Palms In) 10x 10x 10x 10x 10x

2.c.Chin Ups AMRAP AMRAP AMRAP AMRAP AMRAP

3. Weighted Sit-Ups 20x 20x 20x 20x 20x

Day 2 - Max Effort LowerSet 1 Set 2 Set 3 Set 4 Set 5 Set 6

1. Back Squat 3x 3x 3x 3x 3x 3x

2.a.Walking Lunges 10x 10x 10x 10x 10x

2.b.RDL 12x 12x 12x 12x 12x


Day 3 - Auxiliary Set 1 Set 2 Set 3 Set 4 Set 5

1.a.Military Press 8x 8x 8x 8x 8x

1.b.Chin Up Variation 10x 10x 10x 10x 10x

2.a.DB Skull Crushers 10x 10x 10x 10x 10x

2.b.Barbell Curls AMRAP AMRAP AMRAP AMRAP AMRAP

2.c.Barbell Shrug 15x 15x 15x 15x 15x

3.Russian Twists 10x 10x 10x 10x 10x




1. Bench 5x 3x 2x 1x 1RM

2.a.1 arm row 10x 10x 10x 10x


2.c.Chin Ups AMRAP AMRAP AMRAP AMRAP



1. Back Squat 5x 3x 2x 1x 1RM


2.b.RDL 12x 12x 12x 12x



1.a.Military Press 6x 6x 6x 6x

1.b.Chin Up Variation 10x 10x 10x 10x

2.a.DB Skull Crushers 10x 10x 10x 10x

2.b.Barbell Curls AMRAP AMRAP AMRAP AMRAP

2.c.Barbell Shrug 15x 15x 15x 15x

3.Russian Twists 10x 10x 10x 10x


Phase 1: Week 4Day 1 - CNS Deload Upper

Set 1 Set 2 Set 3 Set 4

1. Bench (50%) 7x 7x 7x 7x

2.a.1 arm row 10x 10x 10x 10x


2.c.Chin Ups 8x 8x 8x 8x

3. Weighted Sit-Ups 20x 20x 20x 20x

Day 2 - CNS Deload LowerSet 1 Set 2 Set 3 Set 4

1. Back Squat (50%) 7x 7x 7x 7x


2.b.RDL 12x 12x 12x 12x


Day 3 - CNS Deload Auxiliary Set 1 Set 2 Set 3

1.a.Military Press 7x 7x 7x

1.b.Chin Up Variation 10x 10x 10x

2.a.DB Skull Crushers 10x 10x 10x

2.b.Barbell Curls AMRAP AMRAP AMRAP

2.c.Barbell Shrug 15x 15x 15x

3.Russian Twists 10x 10x 10x




1. Incline Bench 5x 5x 5x 5x 5x

2.a.Barbell Row 10x 10x 10x 10x

2.b.Band Push-Ups AMRAP AMRAP AMRAP AMRAP

2.c.Pull Downs 10x 10x 10x 10x



1. Deadlift 5x 5x 5x 5x 5x

2.a.Barbell Step-Ups 10x 10x 10x 10x

2.b.Glute/Ham Raise 12x 12x 12x 12x

3. Plate Pinchers Failure Failure Failure


1.a.Weighted Dips 8x 8x 8x 8x

1.b.Upright Rows 10x 10x 10x 10x

2.a.Lateral Raises 10x 10x 10x 10x

2.b.Hammer Curls AMRAP AMRAP AMRAP AMRAP

2.c.Dumbbell Shrug 15x 15x 15x 15x

3.Windshields 10x 10x 10x 10x




1. Incline Bench 3x 3x 3x 3x 3x 3x

2.a.Barbell Row 10x 10x 10x 10x 10x

2.b.Band Push-Ups 10x 10x 10x 10x 10x

2.c.Pull Downs AMRAP AMRAP AMRAP AMRAP AMRAP



1. Deadlift 3x 3x 3x 3x 3x 3x

2.a.Barbell Step-Ups 10x 10x 10x 10x 10x

2.b.Glute/Ham Raise 12x 12x 12x 12x 12x



1.a.Weighted Dips 8x 8x 8x 8x 8x

1.b.Upright Rows 10x 10x 10x 10x 10x

2.a.Lateral Raises 10x 10x 10x 10x 10x

2.b.Hammer Curls AMRAP AMRAP AMRAP AMRAP AMRAP

2.c.Dumbbell Shrug 15x 15x 15x 15x 15x

3.Windshields 10x 10x 10x 10x 10x




1. Incline Bench 5x 3x 2x 1x 1RM


2.b.Band Push-Ups 10x 10x 10x 10x

2.c.Pull Downs AMRAP AMRAP AMRAP AMRAP



1. Deadlift 5x 3x 2x 1x 1RM





1.a.Weighted Dips 6x 6x 6x 6x

1.b.Upright Rows 10x 10x 10x 10x

2.a.Lateral Raises 10x 10x 10x 10x

2.b.Hammer Curls AMRAP AMRAP AMRAP AMRAP

2.c.Dumbbell Shrug 15x 15x 15x 15x

3.Winshields 10x 10x 10x 10x




1. Incline Bench (50%) 7x 7x 7x 7x


2.b.Band Push-Ups 10x 10x 10x 10x

2.c.Pull Downs 8x 8x 8x 8x

3. Weighted Sit-Ups 20x 20x 20x 20x


1. Deadlift (50%) 7x 7x 7x 7x





1.a.Dips 7x 7x 7x

1.b.Upright Rows 10x 10x 10x

2.a.Lateral Raises 10x 10x 10x

2.b.Hammer Curls AMRAP AMRAP AMRAP

2.c.Dumbbell Shrug 15x 15x 15x

3.Windshields 10x 10x 10x




1. Floor Press 5x 5x 5x 5x 5x

2.a.Chin Up Variation 10x 10x 10x 10x

2.b.DB Military Press 10x 10x 10x 10x

2.c.Face Pulls AMRAP AMRAP AMRAP AMRAP

3. Knees to Bows 20x 20x 20x 20x 20x

Day 2 - Speed Session 1


1. Box Squat 5x 5x 5x 5x 5x

2.a.4-Way Lunges 10x 10x 10x 10x

2.b.Good Mornings 12x 12x 12x 12x

3. Thick Bar Holds Failure Failure Failure



1.a.DB Incline Press 8x 8x 8x 8x

1.b.Rear Delt Raise 10x 10x 10x 10x

2.a.Pull Downs 10x 10x 10x 10x

2.b.Front Plate Raise AMRAP AMRAP AMRAP AMRAP

2.c.Tricep Extension 15x 15x 15x 15x

3.a.Russian BB Twists 10x 10x 10x 10x

3.b.Manual Neck 3x 3x 3x 3x




1. Floor Press 3x 3x 3x 3x 3x 3x

2.a.Chin Up Variation 10x 10x 10x 10x 10x

2.b.DB Military Press 10x 10x 10x 10x 10x

2.c.Face Pulls AMRAP AMRAP AMRAP AMRAP AMRAP




1. Box Squat 3x 3x 3x 3x 3x 3x

2.a.4-Way Lunges 10x 10x 10x 10x 10x

2.b.Good Mornings 12x 12x 12x 12x 12x




1.a.DB Incline Press 8x 8x 8x 8x 8x

1.b.Rear Delt Raise 10x 10x 10x 10x 10x

2.a.Pull Downs 10x 10x 10x 10x 10x

2.b.Front Plate Raise AMRAP AMRAP AMRAP AMRAP AMRAP

2.c.Tricep Extension 15x 15x 15x 15x 15x

3.a.Russian BB Twists 10x 10x 10x 10x 10x

3.b.Manual Neck 3x 3x 3x 3x 3x




1. Floor Press 5x 3x 2x 1x 1RM



2.c.Face Pulls AMRAP AMRAP AMRAP AMRAP




1. Box Squat 5x 3x 2x 1x 1RM






1.a.DB Incline Press 6x 6x 6x 6x

1.b.Rear Delt Raise 10x 10x 10x 10x

2.a.Pull Downs 10x 10x 10x 10x

2.b.Front Plate Raise AMRAP AMRAP AMRAP AMRAP

2.c.Tricep Extension 15x 15x 15x 15x

3.a.Russian BB Twists 10x 10x 10x 10x

3.b.Manual Neck 3x 3x 3x 3x




1. Floor Press (50%) 7x 7x 7x 7x



2.c.Face Pulls 8x 8x 8x 8x

3. Knees to Bows 20x 20x 20x 20x



1. Box Squat (50%) 7x 7x 7x 7x






1.a.DB Incline Press 7x 7x 7x

1.b.Rear Delt Raise 10x 10x 10x

2.a.Pull Downs 10x 10x 10x

2.b.Front Plate Raise 8x 8x 8x

2.c.Tricep Extension 15x 15x 15x

3.a.Russian BB Twists 10x 10x 10x

3.b.Manual Neck 3x 3x 3x




1. Close Grip Bench 5x 5x 5x 5x 5x

2.a.Inverted Rows 10x 10x 10x 10x

2.b.DB Bench 10x 10x 10x 10x

2.c.Underhand PullDown AMRAP AMRAP AMRAP AMRAP

3. V-Ups 20x 20x 20x 20x 20x



1. Trap Bar Deadlift 5x 5x 5x 5x 5x

2.a.Bulgarian Split Squat 10x 10x 10x 10x

2.b.Buddy Hamstrings 12x 12x 12x 12x




1. Keg or Olympic Clean & Press 7x 7x 7x 7x

2.a.Face Pulls 10x 10x 10x 10x

2.b.Push Ups AMRAP AMRAP AMRAP AMRAP

2.c.Hammer Curls 15x 15x 15x 15x

3.Manual Neck 3x 3x 3x 3x




1. Close Grip Bench 3x 3x 3x 3x 3x 3x

2.a.Inverted Rows 10x 10x 10x 10x 10x

2.b. DB Bench 10x 10x 10x 10x 10x

2.c.Underhand PullDown AMRAP AMRAP AMRAP AMRAP AMRAP

3. V-Ups 20x 20x 20x 20x 20x



1. Trap Bar Deadlift 3x 3x 3x 3x 3x 3x

2.a.Bulgarian Split Squat 10x 10x 10x 10x 10x

2.b.Buddy Hamstrings 12x 12x 12x 12x 12x




1. Keg or Olympic Clean & Press 4x 4x 4x 4x 4x

2.a.Face Pulls 10x 10x 10x 10x 10x

2.b.Push Ups AMRAP AMRAP AMRAP AMRAP AMRAP

2.c.Hammer Curls 15x 15x 15x 15x 15x

3.Manual Neck 3x 3x 3x 3x 3x




1. Close Grip Bench 5x 3x 2x 1x 1RM



2.c.Underhand PullDown AMRAP AMRAP AMRAP AMRAP

3. V-Ups 20x 20x 20x 20x 20x



1. Trap Bar Deadlift 5x 3x 2x 1x 1RM






1. Keg or Olympic Clean & Press 2x 2x 2x 2x

2.a.Face Pulls 10x 10x 10x 10x

2.b.Push Ups AMRAP AMRAP AMRAP AMRAP

2.c.Hammer Curls 15x 15x 15x 15x

3.Manual Neck 3x 3x 3x 3x




1. Close Grip Press (50%) 7x 7x 7x 7x



2.c.Underhand PullDown 10x 10x 10x 10x

3. V-Ups 20x 20x 20x 20x



1. Trap Bar Deadlift (50%) 7x 7x 7x 7x






1. Keg or Olympic Clean & Press 7x 7x 7x

2.a.Face Pulls 10x 10x 10x

2.b.Push Ups 10x 10x 10x

2.c.Hammer Curls 15x 15x 15x

3.Manual Neck 3x 3x 3x




1. Board Press 5x 5x 5x 5x 5x

2.a.Barbell Rows 10x 10x 10x 10x

2.b.Lateral Raises AMRAP AMRAP AMRAP AMRAP

2.c.Scarecrows 10x 10x 10x 10x

3. Sledge Hammer 20x 20x 20x 20x 20x



1. Front Squat 5x 5x 5x 5x 5x

2.a.Barbell Step Ups 10x 10x 10x 10x 10x

2.b.Keg Carries 30yds 30yds 30yds 30yds 30yds



1. Tire Flip or Power Clean 7x 7x 7x 7x

2.a.DB Floor Press 10x 10x 10x 10x

2.b.DB Curls AMRAP AMRAP AMRAP AMRAP





1. Board Press 3x 3x 3x 3x 3x 3x

2.a.Barbell Rows 10x 10x 10x 10x 10x

2.b. Lateral Raises AMRAP AMRAP AMRAP AMRAP AMRAP

2.c.Scarecrows 10x 10x 10x 10x 10x




1. Front Squat 3x 3x 3x 3x 3x 3x

2.a.Barbell Step Ups 10x 10x 10x 10x 10x 10x

2.b.Keg Carries 30yds 30yds 30yds 30yds 30yds 30yds



1. Tire Flip or Power Clean 4x 4x 4x 4x 4x

2.a.DB Floor Press 10x 10x 10x 10x 10x

2.b.DB Curls AMRAP AMRAP AMRAP AMRAP AMRAP

2.c.Face Pulls 15x 15x 15x 15x 15x




1. Board Press 5x 3x 2x 1x 1RM


2.b.Lateral Raises 10x 10x 10x 10x





1. Front Squat 5x 3x 2x 1x 1RM

2.a.Barbell Step Ups 10x 10x 10x 10x 10x

2.b.Keg Carries 30yds 30yds 30yds 30yds 30yds



1. Tire Flip or Power Clean 2x 2x 2x 2x

2.a.DB Floor Press 10x 10x 10x 10x

2.b.DB Curls AMRAP AMRAP AMRAP AMRAP





1. Board Press (50%) 7x 7x 7x 7x


2.b.Lateral Raises 10x 10x 10x 10x


3. Sledge Hammer 20x 20x 20x 20x



1. Front Squat (50%) 7x 7x 7x 7x

2.a.Barbell Step Ups 10x 10x 10x 10x

2.b.Keg Carries 30yds 30yds 30yds 30yds



1. Tire Flip or Hang Clean 4x 4x 4x

2.a.DB Floor Press 10x 10x 10x

2.b.DB Curls AMRAP AMRAP AMRAP

2.c.Face Pulls 15x 15x 15x




1. Band or Chain Press 5x 5x 5x 5x 5x

2.a.1 Arm Rows 10x 10x 10x 10x

2.b.DB Incline Press 10x 10x 10x 10x

2.c.Narrow Chin Ups AMRAP AMRAP AMRAP AMRAP

3. Knees To Bows 20x 20x 20x 20x 20x



1. Band or Chain Squat 5x 5x 5x 5x 5x

2.a.Backwards Sled Drag 30yds 30yds 30yds 30yds 30yds

2.b.Prowler Push 30yds 30yds 30yds 30yds 30yds



1. Tire Fights or Jerk 7x 7x 7x 7x

2.a.Farmer Walks 30yds 30yds 30yds 30yds

2.b.SandBag Loads 10x 10x 10x 10x

3. Russian BB Twists 15x 15x 15x 15x




1. Band or Chain Press 3x 3x 3x 3x 3x 3x

2.a.1 Arm Rows 10x 10x 10x 10x 10x

2.b. DB Incline Press 10x 10x 10x 10x 10x

2.c.Narrow Chin Ups AMRAP AMRAP AMRAP AMRAP AMRAP

3. Knees To Bows 20x 20x 20x 20x 20x



1. Band or Chain Squat 3x 3x 3x 3x 3x 3x

2.a.Backwards Sled Drag 30yds 30yds 30yds 30yds 30yds 30yds

2.b.Prowler Push 30yds 30yds 30yds 30yds 30yds 30yds



1. Tire Fights or Jerk 4x 4x 4x 4x 4x

2.a.Farmer Walks 30yds 30yds 30yds 30yds 30yds

2.b.SandBag Loads 10x 10x 10x 10x 10x

3. Russian BB Twists 15x 15x 15x 15x 15x




1. Band or Chain Press 5x 3x 2x 1x 1RM







1. Band or Chain Squat 5x 3x 2x 1x 1RM

2.a.Backwards Sled Drag 30yds 30yds 30yds 30yds 30yds

2.b.Prowler Push 30yds 30yds 30yds 30yds 30yds



1. Tire Fights or Jerk 2x 2x 2x 2x

2.a.Farmer Walks 30yds 30yds 30yds 30yds

2.b.SandBag Loads 10x 10x 10x 10x

3. Russian BB Twists 15x 15x 15x 15x




1. Band or Chain Press (50%) 7x 7x 7x 7x




3. Knees To Bows 20x 20x 20x 20x



1. Band or Chain Squat (50%) 7x 7x 7x 7x

2.a.Backwards Sled Drag 30yds 30yds 30yds 30yds

2.b.Prowler Push 30yds 30yds 30yds 30yds



1. Tire Fights or Jerk 4x 4x 4x

2.a.Farmer Walks 30yds 30yds 30yds

2.b.SandBag Loads 10x 10x 10x

3. Russian BB Twists 15x 15x 15x


Superior Speed Sessions


Speed Session 1


1. Seated Arm Pump10x 10x 10x 1x 1RM

2.a.Barrier Knee Raise25sec 25sec 25sec 25sec

2.b.Posterior Chain Contraction

10x 10x 10x 10x

3. Ground Starts (10 yds)2x 2x 2x 2x 2x

4. Box Jumps2x 2x 2x 2x 2x

Speed Session 2



2.a.Barrier Knee Raise25sec 25sec 25sec 25sec

2.b.Posterior Chain Contraction

10x 10x 10x 10x

3. Sprints (10 yds)2x 2x 2x 2x 2x

4. Broad Jumps2x 2x 2x 2x 2x


Speed Session 3



2.a.Band Knee Raise25sec 25sec 25sec 25sec

2.b.Band Glute/Hamstrings10x 10x 10x 10x

3. Wall Sprints10x 10x 10x 10x 10x

4. ESS Jumps2x 2x 2x 2x 2x

Speed Session 4



2.a.Band Knee Raise25sec 25sec 25sec 25sec

2.b.Band Glute/Hamstrings10x 10x 10x 10x

3. Falling Sprints2x 2x 2x 2x 2x

4. Depth Jumps2x 2x 2x 2x 2x


Speed Session 5


1. Hip Rotations10x 10x 10x 1x 1RM

2.Hurdle Hips

10x 10x 10x 10x

3. Hurdle Jumps2x 2x 2x 2x 2x

4. Box Drill (Alternate)2x 2x 2x 2x 2x

Speed Session 6



2.Hurdle Hips

10x 10x 10x 10x

3. Ball Drops2x 2x 2x 2x 2x

4. Plyometric Circuit (15yds)2x 2x 2x 2x 2x


Speed Session 7



2.Hurdle Hips

10x 10x 10x 10x

3. Lateral Power Jumps2x 2x 2x 2x 2x

4. Pro Shuttle2x 2x 2x 2x 2x

Speed Session 8



2.Hurdle Hips

10x 10x 10x 10x

3. 4 Corners2x 2x 2x 2x 2x

4. L Cut Drill2x 2x 2x 2x 2x


GridironNutrition


Gridiron NutritionHere we will discuss the macronutrients needed in order to provide tissue repair and recovery as well as growth and development.

ProteinFound in all animals and vegetable tissue, protein is a nitrogen containing compound that aids in the repair of tissue and synthesis. The nitrogen actually comes from the amino acids that make up the protein, which are the key factors of growth and repair. Proteins are compiled of 20 amino acids, 8 of which are essential and found in food sources.

Any strenuous activity including weightlifting increases the bodies demand for these amino acids for the purpose of repairing the tissues broken down and growth of the tissues. If the body is not supplied sufficiently it will begin to breakdown muscle tissue in order to receive them.

CarbohydratesCarbohydrates are the preferred source of energy for the body to utilize during training. Carbs come mainly from plant sources that when entered into the body are readily available. When the body has no carbs it begins to turn to fats then proteins to utilize for energy.

When training for football the body should be breaking down and processing the right combination and ratio of carbs to aid in energy and help aid in digestion of amino acids.

FatsFat is a macronutrient that aids in the absorption of fat-soluble nutrients such as vitamins and minerals. Fat also assists in the growth process as it metabolizes growth hormone released by the body during REM sleep. Also, fat highly correlates with increased testosterone when found in the body.

Creatine (supplementation)Creatine is a metabolite produced by our bodies to supply our muscles with strength and energy. It can be found naturally in red meat but in very small amounts. It is in no way an anabolic substance, pro-hormone or illegal drug. Creatine aids in power output and aids in overall athletic performance when it converts into ATP, which is energy utilized by the body.

Principles to Your NutritionIt is essential that you understand these meal plans are for mass building and should be done properly. Without consuming the right nutrients and following a meal plan these workouts will be useless.

To figure out your meal plan simply find out how much you weigh and turn to the meal plan with your weight in the top left corner. After every month re-assess and select the program according to your weight.

Please note this is a mass gaining program so if you are overweight please seek other nutritional advice.


Food Substitutions

Protein

Chicken Fish

Beef Eggs

Turkey Shell Fish

Carbohydrates

Rice Wheat Bread

Oatmeal Wheat Pasta

Potatoes Fruits

Vegetables

Broccoli Green Beans

Asparagus Salads

Greens Cabbage


Meal Plans


Meal Plan - 120 lbs.Quantity Foods Calories Protein(g) Carbs(g) Fats(g)

Meal #1

2 Scoops Whey Protein 280 42 24 2

1 Banana 105 1 27 0

2 Tbsp Peanut Butter 132 7 7 14

1 Multi-Vitamin 0 0 0 0

517 50 58 16

Meal #2

3 Large Whole Eggs 225 18 3 15

3 Slices Wheat Bread 183 6 33 0

408 24 36 15

Meal #3

4 oz. Chicken 140 32 0 4

1 cup, Brown Rice 216 4 46 2

356 36 46 6

Meal #4


1 serving, Creatine 140 0 34 0

2 tbsp Peanut Butter 132 7 7 14

552 49 65 16

Meal #5

4 oz. Chicken 140 32 0 4


358 36 46 6

Meal #6

1 scoops Whey Protein 90 18 0 1


222 25 7 15

Totals 2,413 220 258 74

Daily Water Intake - 79.20 oz.



Meal #1


1 Banana 105 1 27 0

2 Tbsp Peanut Butter 132 7 7 14


517 50 58 16

Meal #2



469 26 47 15

Meal #3

4 oz. Chicken 140 32 0 4


356 36 46 6

Meal #4




1 Banana 105 1 27 0

657 50 92 16

Meal #5

4 oz. Chicken 140 32 0 4


358 36 46 6

Meal #6



222 25 7 15

Totals 2,579 223 296 74




Meal #1


1 Banana 105 1 27 0

2.5 Tbsp Peanut Butter 190 9 9 21


583 52 60 23

Meal #2



544 32 48 20

Meal #3

5 oz. Chicken 175 40 0 5


393 44 46 7

Meal #4




1 Banana 105 1 27 0

657 50 92 16

Meal #5

5 oz. Chicken 175 40 0 5


393 44 46 7

Meal #6



222 25 7 15

Totals 2,792 247 299 88




Meal #1


1 Banana 105 1 27 0



583 52 60 23

Meal #2



544 32 48 20

Meal #3

5 oz. Chicken 175 40 0 5

1.5 cup, Brown Rice 327 6 69 3

502 46 69 8

Meal #4



2.5 tbsp Peanut Butter 190 9 9 21

1 Banana 105 1 27 0

715 52 94 23

Meal #5

5 oz. Chicken 175 40 0 5


393 44 46 7

Meal #6



222 25 7 15

Totals 2,959 251 324 96




Meal #1


1 Banana 105 1 27 0



583 52 60 23

Meal #2



544 32 48 20

Meal #3

5 oz. Chicken 175 40 0 5


2 cup, Spinach 80 10 10 0

582 56 79 8

Meal #4




1 Banana 105 1 27 0

715 52 94 23

Meal #5

5 oz. Chicken 175 40 0 5


502 46 69 8

Meal #6



222 25 7 15

Totals 3,148 263 357 97




Meal #1


1 Banana 105 1 27 0



583 52 60 23

Meal #2



544 32 48 20

Meal #3

5 oz. Chicken 175 40 0 5



582 56 79 8

Meal #4




1 Banana 105 1 27 0

715 52 94 23

Meal #5

5 oz. Chicken 175 40 0 5



582 56 79 8

Meal #6



412 49 31 16

Totals 3,418 297 391 98




Meal #1


1 Banana 105 1 27 0



583 52 60 23

Meal #2



544 32 48 20

Meal #3

6 oz. Chicken 210 48 0 6



726 66 102 10

Meal #4




1 Banana 105 1 27 0

715 52 94 23

Meal #5

6 oz. Chicken 210 48 0 6



617 64 79 9

Meal #6



412 49 31 16

Totals 3,597 315 414 100




Meal #1


1 Banana 105 1 27 0



583 52 60 23

Meal #2



544 32 48 20

Meal #3

6 oz. Chicken 210 48 0 6



726 66 102 10

Meal #4




1 Banana 105 1 27 0

715 52 94 23

Meal #5

6 oz. Chicken 210 48 0 6



726 66 102 10

Meal #6



470 51 31 23

Totals 3,787 361 437 109




Meal #1


1 Banana 105 1 27 0



583 52 60 23

Meal #2



1 Banana 105 1 27 0

724 39 76 25

Meal #3

6 oz. Chicken 210 48 0 6



726 66 102 10

Meal #4




1 Banana 105 1 27 0

715 52 94 23

Meal #5

6 oz. Chicken 210 48 0 6



726 66 102 10

Meal #6



470 51 31 23

Totals 3,944 361 465 109




Meal #1


1 Banana 105 1 27 0



665 74 70 25

Meal #2



1 Banana 105 1 27 0

785 41 87 25

Meal #3

7 oz. Chicken 245 56 0 7



761 74 102 11

Meal #4




1 Banana 105 1 27 0

715 52 94 23

Meal #5

7 oz. Chicken 245 56 0 7



761 74 102 11

Meal #6



470 51 31 23

Totals 4,157 366 486 112




Meal #1


2 Banana 210 2 54 0



770 75 97 25

Meal #2



1 Banana 105 1 27 0

785 41 87 25

Meal #3

7 oz. Chicken 245 56 0 7



761 74 102 11

Meal #4




1 Banana 105 1 27 0

715 52 94 23

Meal #5

7 oz. Chicken 245 56 0 7



761 74 102 11

Meal #6



560 73 43 25

Totals 4,352 389 525 114



BonusWork Capacity

Conditioning


Work Capacity Conditioning

aerobic training in the traditional sense, for football players makes no sense. Instead we focus on the energy system demands that the sport of football requires. Primarily Strength, Power and Speed... all of which can be described as ATP-CP or more accurately The Non-oxidative / Glycolitic Systems.

According to Mel Siff, Work Capacity refers to the general ability of the body as a machine to produce work of different intensities and duration using the appropriate energy systems of the body. The energy systems that we would like to train typically follow the parameters of High Intensity at Short or Moderate Rest Intervals. Basically this means that we are going to be intense for 30-90 seconds and then rest for 30-90 seconds. This can be repeated 1-10 times depending on the time of the off-seasons and the goals of the program.

Generally the training of Work Capacity and most conditioning programs may be delayed until later in the year and be consistent with the specific demands of the sport / position as it exists during games. For example special conditioning training and Sport Specific practice itself (running routes, tackling drills etc.)

Many coaches and athletes make the mistake of conditioning way to early (December May) and sacrifice time and resources that can be harnessed for the development of muscle mass, strength and power.

Below are some examples of Work Capacity Routines that we use starting late May through the summer. You can add these circuits to the end of your Speed Sessions or Weight Training days or you can reserve special training sessions for the completion of these workouts.


Work Capacity #1 (repeat 2-10 times, 60-90 seconds rest) Weighted Tire Sled Dragging (30 yards) Burpees (10 reps) Farmers Carries (30 yards) Vertical Squat- Jumps In Place (10 reps)

Work Capacity #2 (repeat 2-10 times, 60-90 seconds rest) Body Weight Squats (20 reps) Body Weight Lunges (20 reps) ! Body Weight Step Ups (10 each leg) Burpees (10 reps)

Work Capacity #3 (repeat 2-10 times, 60-90 seconds rest) Pull Ups (5 reps) Medicine Ball Slams (10 reps) Burpees (15 reps) Car Push (40 yards)

Work Capacity #4 (repeat 2-10 times, 60-90 seconds rest) Push Ups (15 reps) Bear Crawls (20 yards) ! Crab Walk (20 yards) Star Jumps (10 reps)

Work Capacity #5 (repeat 2-10 times, 60-90 seconds rest) Weighted Prowler Push (40 yards) Heavy Sand Bag Carry (40 yards) Bear Crawls (40 yards)


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