american football physical preparation - 8 weeks out€¦ · american football physical preparation...

american football physical preparation

With Buddy Morris and Ryan Williams

the biological theory of physical preparation

Buddy Morris: Module One

the biological theory of physical preparationThe Human Body

» The human body is nothing more than an interdependent matrix system that communicates with and amongst itself all day long through electronically charged molecules – you are an ever evolving and fluctuating organism that is self-regulating and supercompensating – you are nothing more than a bio-electrical field that is hell bent on one function – SURVIVAL!

the biological theory of physical preparationAdaptation

» General Adaptation Syndrome – Hans Seyle › Alarm › Resistance › Exhaustion


» General Adaptation Syndrome

With exercise, low to medium magnitude workouts, will lead to supercompensation of various substrates, which in turn delivers an increase in performance.


» Supercompensation


» Fitness – Fatigue


» Preparedness – Readiness


» Is a phenomenon of accommodation

› Characterizes the organism’s entire reaction

› Reflects the specific features of the external influences


» It is the active maintenance of a definite level of disequilibrium between the organism and the environment

› The fundamental reason for the origin and development of accommodative reconstruction within the organism


» Training affects 7 different biological systems › Cardiac › Cardiopulmonary › Hormonal › Detoxification › Metabolic › CNS › Neuromuscular


» Heterochronicity of biological systems

» All these systems DO NOT adapt at the same time

» Adaptation is NOT an equilibrium process


Similar adaptations between high/elite level athletes regardless of sporting discipline

» Increased size of adrenal and endocrine glands » Higher presence of steroid hormones » Hypertrophy of immune cells » Increased oxidative capacity of FT and ST fibers » Sport-specific cardiac hypertrophy » Skeletal, myocardium and diaphragm hypertrophy » High parasympathetic dominance

the biological theory of physical preparationBiology of Physical Preparation

» Bioenergetics

» Biomotor abilities

» Biodynamics

the biological theory of physical preparationBioenergetics

» Alactic: Short Term, Creatine Phosphate, <10 sec.

» Lactic: Medium Term, Glycogen, 20-90 sec.

» Aerobic: Long Term, Oxygen/Fatty Acids, Several Minutes To Hours

the biological theory of physical preparationBioenergetics

» Capacity VS Power

» Bioenergetic Interations

the biological theory of physical preparationBio-motor Abilities

» Speed

» Strength

» Stamina

» Skill

» Suppleness

» Power


» Speed

› Endurance

› Maximal Velocity

› Acceleration


» Strength

› Maximal

› Explosive

› Acceleration

› Starting

› Reactive

› Endurance

› Hypertrophy


» Stamina

› Endurance

› Capacity


» Skill

› Coordination

› Technique

› Tactics


» Suppleness

› Mobility

› Flexibility


» Power

› Maximal

› Endurance

the biological theory of physical preparationBiodynamics

» Movement Considerations

› Kinetics: Force, Velocity, Torque, Acceleration, and Power

› Kinematics: Kinetics with respect to joint angles

› Biomechanics: Applied mechanics to the human body


» Dynamic Correspondence – Yuri Verkhoshansky

› Dominant Muscles Involved

› Amplitude and Direction

› Magnitude of Effort and Time

› Accentuation of Amplitude

› Muscle Work Regime


» Exercises – Anatoli Bondarchuk

› General Preparatory

› Special Preparatory

› Special Developmental

› Competition

American Football requirements

Ryan Williams: Module Two

American football requirementsOverview

» Biological and Physiological

› Energetic: Dominantly supplied by the alactic and aerobic systems

› Motor: Combination of speed, strength, stamina, suppleness, skill, and power

› Dynamic: Sport-specific movement characteristics

American football requirementsBioenergetics

» Alactic-Aerobic Capacity

› Short Play (avg. 3-8s)

› Short Recovery (avg. 20-40s)

› Total of 40-50 Plays Per Side

› 2-3 Hours of Time

American football requirementsAmerican Football Requirements

» Team VS Team

› NFL – Denver Broncos VS Seattle Seahawks

› NCAA – Alabama Crimson Tide VS Oregon Ducks

› Would you train these teams the same?


» Tactics VS Tactics

› Pro-Style VS Spread Offense

› 4-3 VS 3-4 Defense

› Would you train the same?


» Philosophy

› Committed to the Run VS Pass-Heavy

› Heavy-Blitz VS Bend-But-Don’t Break

› Would you train the same?


» Position

› Lineman: All Offensive and Defensive Lineman

› Combo: RBs, LBs, TEs, QBs, etc.

› Skill: WR, DB

› Specialists: Kickers and Punters

› Would you train them the same?


» Individuals

› How does the player fit into the system?

› Examples: Every-Down Back VS 3rd-Down Back Pro-Style VS Option Quarterback 4-3 VS 3-4 Linebacker

› Would you train them the same?

MethodologyRyan Williams: Module Three

MethodologyThe High-Low Programming Model

» Originated by Charlie Francis

» Coached high-level sprinters and hurdlers

» The high-low model is easily adaptable to all sports

» Separation of high intensity and low intensity CNS stressors


» High CNS (95-100%): Alactic Power and Capacity

› Anti-Circulatory and Sympathetic Dominant

› Creates pressure against circulatory system

› Increases neural demand and speed reserves

› To expand alactic envelope you must train in an alactic environment/zone


» High CNS (95-100%): Alactic Power and Capacity

› Enhances muscle fiber recruitment

› 95% is Sub-Maximal and 100% is Maximal

› Requires 48-72 hours recovery between sessions

› Finite/limited capacity for the body to handle high intense work


» Low CNS (75% or less): Aerobic Power and Capacity

› Pro Circulatory, which helps reset the parasympathetic nervous system (PNS)

› Keeps motor neurons hot, which lowers electrical resistance and increases motor unit activation (therefore motor neurons take on characteristics of white fiber)

› Prolong heat generated from active/dynamic warm-up


» Low CNS (75% or less): Aerobic Power and Capacity

› Increases capillary density, which slows blood flow down allowing for blood to stay in contact with tissue longer, this increases nutrient transfer and waste product removal (flush out the system)

› Requires 12-24 hours of recovery between sessions

› Secures high adaptation


High Intensity Low Intensity

Sprints Tempo Runs

Jumps Abdominals

Throws Extensive Med-Ball Throws

Maximal Weights Sub-Maximal Weights

Specialized Drills Mobility WorkAny Exercise Performed Intensively

Any Exercise Performed Extensively

MethodologyHigh CNS Template

» Alactic Capacity or Power

» Jumps – Unloaded

» Throws – Loaded

» EMS – If Necessary

» Strength – Primary Lower Body

» Hypertrophy – Auxiliary Lower Body

MethodologyLow CNS Template

» Aerobic Power or Capacity – Tempo, Abs, etc.

» Upper Body Prehab (Neck, Cuff, Scap. Stability)

» Upper Body Land or Throw

» Strength – Primary Upper Body

» Hypertrophy – Auxiliary Upper Body

MethodologyReciprocity of Training Modes

• Alac&c Sprints, Aerobic Strength Endurance, Maximum Strength/Hypertrophy Aerobic Endurance

• Anerobic Strength Endurance, Aerobic Resotra&on, Mixed Endurance Glycoly&c Endurance

• Aerobic Endurance/Restora&on, Explosive Strength, Maximum Strength/Hypertrophy Alac&c Sprints

• Neural max Strength, Flexibility, Aerobic Restora&on

Maximum Strength/Hypertrophy

• Any training aCer dominant/primary task Technical Ability

MethodologyTraining Effects

» Acute

» Immediate

» Cumulative

» Delayed

» Residual


» Acute: Changes in the body’s state that occur during the exercise bout


» Immediate: Changes in the body’s state resulting from a single workout and/or single training day


» Cumulative: Changes in the body’s state and level or motor/technical abilities resulting from a series of workouts


» Delayed: Changes in the body’s state and level or motor/technical abilities attained over a given time interval after a specific training program


» Residual: Retention of changes in the body’s state and motor abilities after a cessation of training beyond a given time period

MethodologyResidual Effects

MethodologyMaximal Output

» Increasing maximal bio-motor (speed, strength and power) and bioenergetic (alactic and aerobic power) output

» By increasing the maximum output of an ability or system, special work capacity is enhanced

MethodologyOperational Output

» Speed Reserve

» Power Reserve

» Strength Reserve

» Alactic Envelope

» Aerobic Efficiency

MethodologyBioenergetics Methods

» Alactic Power: Increasing the duration of time (for one bout) and magnitude of effort that the alactic system can perform

» Methods

› <10 Second Per Rep

› Full Recovery (varies, but average of 3-5 minutes)

› Multiple Repeats, Sets and Series


» Alactic Capacity: Increasing the total amount of work that can be performed by the alactic energy system

» Methods

› <10 Second Per Rep

› Incomplete Recovery (varies, but usually 10-60s)

› Multiple Repeats, Sets and Series (larger volume than alactic power)


» Aerobic Power: Increasing the magnitude of effort that can be supplied by the aerobic system

» Methods

› Long-Duration, Sustained Intensity Activity

› HR Zones

› RPE


» Aerobic Capacity: Increasing the total amount of work that can be performed by the aerobic system

» Methods

› Any Type of Circuit Training

› Combination Workouts

› Interval-Repeat-Serial

MethodologySpeed Methods

» Endurance: >70m

» Maximal Velocity: 40-70m

» Acceleration: 0-40m

MethodologyStrength/Power Methods

» Maximal: >80%, 1-5 Reps

» Explosive: 50-80%, 1-10 Reps

» Acceleration: 30-60%, 1-10 Reps

» Starting: 20-40%, 1-10 Reps

» Reactive: 0-30%, 1-10 Reps

» Endurance: 0-70%, 8-20 Reps

» Hypertrophy: 60-80%, 6-12+ Reps (TUT)

ProgrammingBuddy Morris: Module Ten

ProgrammingYearly Programming – NCAA

ProgrammingYearly Programming – NFL

ProgrammingMonthly Programming

» Loading Progressions

» Concentrated Blocks

» Bioenergetic Blocks


0

1

2

3

4

5

6

Ascend Undulate Descend Undulate Step Flat

Micro 1

Micro 2

Micro 3

Micro 4


» Concentrated Blocks

› Heavy loading of one bio-motor ability: strength, speed, power, stamina, skill, etc.

› Verkhoshansky: Block A › Block B › Block C

› Issurin: Accumulation › Transmutation › Realization

› American Sports: Training camps (heavy load of skill work)


» Bioenergetic Blocks: Performed to secure biochemical, physiological and morphological adaptations necessary for high performance levels

› Power: highest output in shortest time interval

› Capacity: largest amount of work per unit time

› Ex. Alactic Capacity vs. Power

ProgrammingWeekly Programming

» High-Low

» Undulating

» Linear


» High-Low

Sun. Mon. Tues. Wed. Thurs. Friday Sat.


» Undulating


Intensity

Volume


» Linear


Volume

Intensity

ProgrammingDaily Programming

» Example High CNS Workouts

» Example Low CNS Workouts

» Coach X Standard Weekly Workout Template

ProgrammingCNS High

» Warm-Up A

» Sprints: Resisted (0-40m) › Acceleration (0-30m) › Maximal Velocity (40-60m) › Flying (5-20m Run-Up) 100-300m Total Volume

» Jumps: Rudimentary › Box/Stair/Into Pit/Hill › Broad › Hurdle › Weighted › Depth 10-50 Contacts, Various Combination Methods

» Medicine Ball Throws

› 2-5 Throw Variations

› 3-20 Throws Per Exercise

» Weights

› Lower-Body, >80%, Submaximal or Maximal Effort, Prilepin’s Chart for Volumes

› Squat

› Posterior Chain

› Prehab/Auxiliary Work

ProgrammingCNS Low

» Warm-Up B

» Extensive Tempo: <75% Max V., 50-100m, 1000-2000m Total Volume

» Abdominals: 300-1000 Total Reps, Circuit; Stuart McGill or Charlie Francis Style

» Extensive Med Ball: 300-1000 Total Reps, Circuit

» Weights

› Upper Body

› >80%, Submaximal or Maximal Effort

› Prilepin’s Chart for Volumes

› Press

› Row

› Prehab/Auxiliary Work

ProgrammingCoach X: Monday

FIELD WORK » Active/Dynamic Warm-Up

» Speed Mechanics/Drills

» Speed Training: Charlie Francis Short to Long Program

» Example

› 1st 3 Weeks of Training Block › Hills for Acceleration

10/10m, 10 sec. rest per run, 2 min. after set

10/20m, 20 sec. rest per run, 2 min. after set

10/30m, 30 sec. rest per run (skill only)

» Total volume of speed training is between 300-500

ProgrammingCoach X: Monday

WEIGHT ROOM » Jumps: Before or After (Primer or PAP)

» Strength Training

› Pre/Rehab

› Squat

› Posterior Chain Work (2 Exercises)

» Mobility Work/Static Stretch

» Core Stabilization Exercises › Timed Method

» Strength training guidelines with exception of rehab/

prehab work, NO MORE than 3-5 exercises

ProgrammingCoach X: Tuesday

WEIGHT ROOM

» Prehab/Rehab Work

› Rotator Cuff

› Neck

› Traps

» Med Ball Throws or ISO Holds

» Upper Body Training

› Max Effort Exercise: Press Variation

› Assistance Exercise for Chest (PAP)

› Rowing/Back Exercise

› Upper Back Work

› Light Triceps Work Low Intensity, Higher Volume/Reps

2-3 Sets, 10-15 Reps

ProgrammingCoach X: Tuesday

FIELD

» Abs/Repetition Method

» Active/Dynamic Warm-Up

› Followed by Conditioning i.e. 2 min/3 min rest, yardage based on position

» Mobility Work/Static Stretch After

ProgrammingCoach X: Thursday

FIELD


» Speed Mechanics/Drills

» Wall Acceleration Position

» Speed Training

› Same volume of work as Monday

› As they adapt to training, the sets and reps will change

ProgrammingCoach X: Thursday

WEIGHT ROOM

» Strength Training

› Dynamic Effort Method (OL/DL, LB/TE)

› Skill › Uni-Lateral Movements (Start with BB Lunge)

› Posterior Chain

› Rehab/Prehab

» Post Mobility Work

» Static Stretch

» Core Stabilization › Timed Method

ProgrammingCoach X: Friday

WEIGHT ROOM » Pre/Rehab Work › Rotator Cuff › Neck › Traps » Upper Body Plyometrics › MB’s, Altitude Drops, Isoballistics, Depth Drop Push-Ups » Dynamic Bench Press › 3 Week Waves (Step Loading) › Isomiometrics › Reactive/Speed Method › Straight Weight › Chains and Bands » Triceps Emphasis 1-2 Exercises › Close Grip Board Pressess, DB Tricep Extensions » Back Exercise or Vertical Pull › Variations of Posterior Deltoid or Lateral Raises

ProgrammingCoach X: Friday

FIELD

» Abs/Repetition Method


» Conditioning

› Timed Work/Rest Intervals

› Fartlek’s

› Tempo Work

» Mobility Exercises/Static Stretch

ProgrammingFinal Thoughts

» Training is a long term process – there are no quick fixes » Training does NOT happen linearly » Training is NOT black and white, it is very gray and fuzzy » Training seeks results, science seeks answers » Nothing works forever » To adapt is not to adapt » Have no way as way, and no limit as limit » Retain what is useful, disregard what is useless

ProgrammingFinal Thoughts – Continued

» Correct one thing at a time, 85% success rate » Two things at one time, 35% success rate » Three things at one time, BEST OF LUCK!!! » When discussing successful training programs, there is no right or wrong way » If you get bored reading it, just think of how your athletes will feel doing it » If you get tired writing it, just think of how the body will reside doing it

american football physical preparation - 8 weeks out€¦ · american football physical preparation...

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