Every year you try to get better, you want to be the best. You want the man ahead of you to not want to come out the 2nd half. This program can help, so can many others. What it comes down to is are you willing to do it while others are enjoying and taking a break in the off-season. You have to make your off-season so tough that when the season comes the easy sh!t starts.
Diet
What you need to eat and when you need to eat it to get the most out of your day is crucial. Specific types of carbohydrates and proteins can be found in every other article on this site, so I won't bore you with that. I'll get right to it.
You need to generate energy. Generating energy comes from burning carbohydrates and forming ATP bonds. I've heard the saying that ATP is like cash; you can spend it anywhere and everywhere. Every cell from your eyebrows to your pinky toe thrives on it.
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When you burn a calorie 3 things happen: energy, waste, and damage. Damage is the bad part that limits energy production. You cannot stop damage, even if you eat the right mix of foods, the right proteins, carbohydrates, and fats - damage will still occur.
You will still make energy, a lot more than eating junk, but to maximize you need rich levels of antioxidants. So basically, to maximize your energy output you need the right kinds and proportions of proteins, fats, and carbohydrates.
To minimize the damage caused by burning those calories and loss of energy from the damage you need antioxidants, make sense? Good. Here is a good mix of proteins, carbohydrates, and fats. Adjust to fit your liking:
Breakfast (6:30 AM):
- Oatmeal and Cinnamon
- Fresh Fruit
- Baked Beans
- Whole Wheat Toast
- 100% Whey Protein Shake
Estimated Totals (50-60g Protein, 100-125g Carbohydrates, 3-5g Fat)
Mid-Morning Snack (9:30 AM):
- Grilled Chicken Breast Salad with Romane Lettuce
- Light Dressing
- Cucumbers
- Baked Potato
- Fresh Fruit
Estimated Totals (30-40g Protein, 90-100g Carbohydrates, 5-10g Fat)
Lunch (11:00 AM):
- Tuna with Wheat Pasta and Fresh Peas
- Light Mayonnaise
- Fresh Fruit
- Celery Stalk
Estimated Totals (40-50g Protein, 80-90g Carbohydrates, 10-15g Fat)
Post-Workout (5:30 PM):
- 1 tbsp Honey
- 100% Whey Protein Shake
- Baked Potato
- 2 Cups Corn Flakes
Estimated Totals (40-50g Protein, 100-110g Carbohydrates, 5-10g Fat)
Supper (7:15 PM):
- 1/2lb Ground Beef Patty
- Brown Rice
- Baked Beans
- Cauliflower
Estimated Totals (50-60g Protein, 60-70g Carbohydrates, 10-20g Fat)
Before Bed (9:45 PM):
- 100% Whey Protein Shake
Estimated Totals (40-45g Protein, 20-25g Carbohydrates, 0-5g Fat)
Supplements
Okay so now on to the supplement part. I already explained the antioxidants. But now we want to minimize inflammation after our workouts and stay fresh. Important for a sport like football. This is a must if you want the guy in front of you crying.
Every time you move you damage something; me typing this out is tearing stuff. Micro-tears are happening to you as you move your hand to scroll down this site (imagine after an intense workout or game; more inflammation and all kinds of sh!t than you want).
Any physical damage, great or small, is dealt with by your immune system. It deals with it by releasing inflammatory chemicals, which are part of the healing and growing process. If you want to wear out early in competition ignore the past paragraph. You want to take a supplement routine that helps with minimizing inflammation.
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Off-Season Football Training.
In this article we will talk about a 3 day per week routine that centers around squatting and pulling. If you weren't gaining before then this will be your ticket to gain mass and strength.
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Now recovering quickly is important, as you know. Foods that contain omega-3 oils, ginger, and certain supplements will help. Growing is what we all want to do - we grow by producing energy; burning that energy produces activity that breaks you down, releasing inflammatory chemicals to start growth and healing phase.
You want to heal as quickly as possible by stimulating the release of growth factors. You do this by having high levels of antioxidants. Which insulate you from damage of calorie burning for energy.
Ok here is a basic supplement overview of all the crap and confusing sh!t above. I have it listed by brand, because this is what I take, of course you can change it up if you find a better price.
Breakfast (6:30 AM):
Pre-Workout (2:30 PM):
Post-Workout (5:30 PM):
Supper (7:15 PM):
Before Bed (9:30 PM):
Drills
Next are drills you can do to increase your speed, agility, and speed endurance for next season. Note, you can do this before or after strength training. My recommendation is before because on the football field, your speed and agility are more of a priority than strength. If you can split it through the day, (Agility in the AM, Strength PM) that would be best.
Dynamic Warm-Ups:
Agility:
- 5-5-10-10: Run forward 5 yards, back 5, forward 10, back 10, etc.
- Pro-Agility: 2 marks, 10 yards apart. Start in the middle. Run 5 yards to one mark, 10 yards to the next, then 5 back to the start.
- Zig Zags: 2x3 rows of cones, 5 yards apart. Run forward, turn and run.
- Speed Ladder: 1 foot, 2 foot, In & Outs, Shuffle.
- Backpedal: Full speed backpedal with perfect form.
- 4 Cones: 2x2 rows of cones, 10 yards apart. Sprint, shuffle, backpedal, and shuffle.
Plyometrics (With Plyo Boxes):
- Step Ups: Step up, fall down in athletic position.
- Step Up To Deep Jump: Step up, jump as far as possible and land in athletic position. Explode into vertical jump with arms over head.
- Hops: Jump onto, step off and land in athletic position.
- Hops and Over: Jump onto, jump over.
Speed:
- Sprints: 100's, 40's, 30's, 20's, 5's
- Hill Runs: Sprint up hill focusing on stride power and quickness between each stride.
- Speed Sled: 100's, 40's, 30's, 20's, or 5's with various weight added to sled.
Click Image To Enlarge.
Hill Runs.
Video Guide:
Windows Media (219 KB) -
MPEG (1.12 MB)
Speed Endurance:
- Gasers: Run forward 50 yards, back 50 yards, forward 50 yards, and back 50 yards.
- 400's: 400m lap.
You do not want to work on your speed endurance and agility or plyometrics on the same day. Speed Endurance training should be saved for its own day. Speed Endurance and Cardiovascular work is different; Cardiovascular training helps you to last as long as you can. Speed Endurance training will help you with how long you can go at top speed.
Speed & Explosion Training Schedule
Here is a basic, week schedule for your speed and explosion training:
Week 1, 3, 5, etc. (Odd Weeks):
Tuesday:
Thursday:
Friday:
Saturday:
Week 2, 4, 6 (Even Weeks):
Tuesday:
Thursday:
Friday:
Saturday:
Coach's Complex
Coach Complex is a full body muscle movement resistant exercise. Designed by one of my previous coaches who has won numerous High School state championships and who has coached at Division III NCAA football programs.
Complex One:
Start with a basic 45 pound bar laying flat on the ground. Using perfect form, power clean the bar and remain in the athletic position. Then stand up, without setting the bar back down, now front squat it. Then after your front squat rep do a basic military press. Do this for 10 reps without setting the bar down until completed with the set. You will do 10 sets of 10 reps with the 45-pound bar.
Complex Two:
45-pound bar again, and yes again with the 10 sets of 10 reps, this time instead of Power Clean, Front Squat, Press, it is Snatch, Overhead Squat, Stiff-Leg Deadlift.
Yes no mistake, 10x10 with 45lbs. Oh yeah, it's hard.
Okay, here we go finally with the strength training workouts. Specifically designed to increase your 3 main lifts in the off-season. Bench Press, Power Clean, and Squat. Adjust to fit to your liking.
Bench Press Program Week 1, 3, 5, 7
Monday:
Tuesday:
Thursday:
Friday:
Bench Press Program Week 2, 4, 6, 8
Monday:
Tuesday:
Thursday:
Friday:
Eight-week bench press program, after completions take one full week off. Then follow onto this next eight-week power clean program.
Power Clean Week 1, 3, 5, 7
Monday:
Tuesday:
Thursday:
Friday:
Power Clean Week 2, 4, 6, 8
Monday:
Tuesday:
Thursday:
Friday:
Eight-week power clean program, after completions take one full week off. Then follow onto this next eight-week squat program.
Squat Program Week 1, 3, 5, 7
Monday:
Tuesday:
Thursday:
Friday:
Squat Program Week 2, 4, 6, 8
Monday:
Tuesday:
Thursday:
Friday:
Thanks for reading, now go kick @ss.
joliveira@gmail.com
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