General Preparatory Classifications for Division 1 Football

Introduction

Strength and conditioning/sports performance coaches are often faced with concerns about “individualizing” programs for their athletes. More times than not, it’s extremely difficult to make exact individual programs for every different athlete in the program. Although there are several different reasons for this, lack of time in the day is a large one (especially for the collegiate strength coach). Here at Northwestern State University (NSU), we developed a method for classifying our athletes to make their programs/training more individualized.

The yearly plan

Since we consider our approach to training to be based on the conjugate/concurrent eastern European methods, our classification of periods in the annual plan is different from the western classification (i.e. in-season and off-season). The first period is the preparatory period. We separate this into general preparatory 1 (January–March leading up to spring ball), general preparatory 2 (end of spring ball to May), specialized preparatory 1 (May–June), and specialized preparatory 2 (June–July).

The preparatory period is devoted to all-round physical training. The goal is to gradually prepare the athlete for competition and emphasize special physical preparation (SPP). The second period is the competitive period. The main goal during this phase is high athletic achievement allowing exercise selection to be more specific to the sport (3). We separate this into competitive 1 (spring football) and competitive 2 (in-season/fall football). It’s important to note that during the competitive 2 period, athletes will either train two, three, or four days a week (two day, starters; three day, intermediate playing time; and four day, redshirts/developmental).

The third period is the transitional or post-competitive period. We separate this into the transitional (post-spring ball) and post-competitive (post-fall season) phases. The athletes must remain active during this period. When the training year resumes, the athlete must begin on a higher level than they previously achieved (3). According to Volkov (1), “Sports training is based on three biological principles: the principle of overload, the principle of specificity, and the principle of reversibility of actions.”

Post-competitive

After the football season ended, our team took exactly one week off (week 1). Then, we followed a five-week general physical preparedness (GPP) program (weeks 2–6) similar to the “Coach X and 62’s GPP Program” (which is a must buy for any strength coach at any level). (It can be purchased at www.elitefts.com.) During weeks 2–3, the athletes trained with the sports performance staff here at NSU, and during weeks 4–6, the athletes were responsible for training themselves over Christmas break. Weeks 7–14 represented our eight-week general preparatory 1 program from January until the start of spring football practice (March).

Total classification

Athletes were initially classified into three categories based on our three main lifts. We utilize one-repetition maximums (1RMs) for the back squat (SQ), bench press (BP), and power clean (PC), our three main lifts. If you don’t power clean, you may substitute the deadlift or trap bar deadlift (as some of our other sports use these in place of the PC). We felt that these lifts reflected our program the best, and all of the special exercises we use are to increase the 1RMs of these three lifts.

We took each athletes body weight, and utilizing the Schwartz formula, found the Schwartz body weight coefficient. We then multiplied that coefficient by each athletes’ total (SQ+BP+PC = total). Some of our athletes didn’t have a max from the end of summer (those athletes who saw a significant amount of playing time during the football season—our “two day” and “three day” athletes). With those athletes, we used their exact body weight when they tested at the end of the summer and their total from the end of the summer (their most recent total). Since the rest of the athletes (those who didn’t play much during the football season—our “four day” athletes) tested on week 11 of the football season, we used their body weights and totals from that date. The point here is utilize each athlete’s most recent body weight and total and then use the Schwartz formula with those numbers. The Schwartz formula is as follows.

Schwartz formula in pounds. The Schwartz formula is for men. This version is with body weight conducted in pounds. To determine how strong the athletes are “pound-for-pound,” multiply each athlete’s coefficient (to the right of the body weight listed) by his or her total. The resulting factor is his or her Schwartz formula total. (BWT = body weight; SCHWARTZ = Schwartz formula)

After determining how strong each individual athlete was “pound-for-pound,” we classified them into three categories: all-American, all-Conference, and team. The all-Americans are obviously your strongest or elite athletes pound-for-pound based on their total from the three lifts. The all-American total classification is any athlete over 620 (again taking their body weight, getting the Schwartz coefficient, and multiplying that by their total). The all-Conference athletes are those who are your intermediate lifters. The all-Conference total classification is any athlete between 570 and 619. Finally, the team members are your novice lifters pound-for-pound. The team total classification is any athlete below 570. For example, let’s say we have an athlete who weighs 230 lbs, squats 450 lbs, benches 400 lbs, and power cleans 250 lbs. His total would be 1,100 lbs.  We take 1,100 and multiply it by 0.5449 (the Schwartz coefficient). Our total is 599.4. So this athlete would be classified as all-Conference based on his total.

(Note: These numbers are based on the SQ, BP, and PC totals. If you utilize the deadlift/trap bar deadlift, you must increase these numbers.)

Individual lift classification

After you determine how strong the athletes are pound-for-pound based on their totals, it’s time to figure out how strong the athletes are pound-for-pound based on each individual lift (SQ, BP, and PC). We feel that this is by far the most important part of the classification because of the differences in lower, upper, and total body strength. For example, let’s say we have an athlete who weighs 230 lbs, has a 450 lb SQ, a 400 lb BP, and a 250 lb PC. He would be an all-Conference in the SQ, an all-American in the BP, and a team in the PC.

You’ll most likely have athletes who are a different classification in at least one category (i.e. SQ: all-American, BP: all-Conference, PC: all-Conference) and few athletes who are just one classification in all three categories (i.e. SQ: all-Conference, BP: all-Conference, PC: all-Conference). Hence, it’s important to not only classify the athletes based on their total (SQ+BP+PC), but also on each individual lift if you want to maximize results.

If we take the first example (230 lbs, 450 lb SQ, 400 lb BP, and 250 lb PC), here’s what it would look like: squat—245.2 (0.5449 x 450 lbs), bench—217.96 (0.5449 x 400 lbs), and power clean—136.22 (0.5449 x 250 lbs). So this athlete would be on three different programs during the week even though he’s classified as all-Conference for his total (1,100 total or 599.4). During the training week, he would do all-Conference squat workouts (Monday and Thursday), all-American bench workouts (Tuesday and Friday), and team power clean/deadlift workouts (Thursday)

(Note: There aren’t any set standards for ranking individual lifts based on body weight. Athletes should be based and/or ranked on the standards that you see fit as well as on the preparedness level of your athletes.)

Post-break

Before we get started with the all-American, all-Conference, and team programs, it’s important to note that each athlete must report back from Christmas break at a certain goal body weight. The first week that they’re back a preliminary testing is performed to ensure that each athlete was accountable enough over the break to train consistently. Our two and three day athletes (from the season who didn’t test from the end of the summer) must achieve a minimum of 85 percent of their 1RM in all three lifts (SQ, BP, and PC). The four day athletes (those who tested in week 11 of the football season) must achieve a minimum of 90 percent of their 1RM in all three lifts. This is because the four day athletes utilized a much more intense strength training regimen in-season than the two or three day athletes.

These minimum percentages (85–90 percent) should not represent their 1RM at that time. Most athletes should be able to do much more than the minimum if they were dedicated to training over the break. This not only shows us who trained and who didn’t over the break, but it also ensures that all athletes have a high enough level of absolute strength (5) to begin a more intense strength training regimen without risking injury.

All-American

According to Zatsiorky (4), strength can be classified according to the methods of achievings maximal muscular tension in one of three ways—max effort (ME), repeated effort (RE), and dynamic effort (DE). Since the all-Americans are the advanced lifters, they may utilize special (ME) exercises more frequently than intermediate (all-Conference) or novice (team) athletes. All-Americans will rotate all ME exercises in a two-week wave and deload the third week. In the first week of a ME wave, athletes will work up to 92 percent for one rep (92/1), and in the second week, they’ll work up to 101/1. Since there must always be an overload in order to develop strength, the same 1RM achieved previously by the athlete is never used again. Every time we create an overload, the nervous system responds with renewed excitability (2).

According to the principle of progressive resistance, workloads must be above those normally encountered for muscle strength to increase (4). On “traditional DE days,” athletes will begin weeks 7–8 with RE work with free weights (FW) only. For weeks 9–13, they’ll begin true DE work. During weeks 9–11, athletes will attach chains (40–80 lbs total) when utilizing the SQ and BP DE exercises. During weeks 12–13, they will use bands on all DE work in the SQ and BP.  As for pulling, during weeks 7–9, the athletes will do deadlifts with chains. In weeks 10–11, they’ll do a hang clean (HC), and in weeks 12–13, they’ll do power cleans (PC). All assistance exercises were done in a three-week wave of isomiometric, submax eccentric, and dynamic. The basic all-American template is as follows:

All-Conference

Since all-Conference athletes are your intermediate level lifters, they can do special exercises more frequently than team athletes but less than all-Americans. All the ME waves for all-Conference athletes will be in three weeks instead of two weeks as with the all-Americans. For the first week (of a ME wave), they’ll work up to a 5RM (approximately 85 percent), and for the second week, they’ll work up to a 3RM (approximately 92 percent). In the third week, they’ll do a 1RM (approximately 101 percent).

This three week wave enhances the time that the athletes are under tension for special exercises, and it also gives them an extra week for their bodies to learn and adapt to the ME movement. Similar to the extra ME work, the all-Conference athletes will spend more time doing RE work than the all-Americans. They’ll also spend more time doing deadlifts and true PC. However, like the all-Americans, their assistance wave is the same (isomiometric, submax eccentric, and dynamic). The basic all-Conference template is as follows:

Team

Since team athletes are your novice lifters and need to learn the basics first, special exercises are limited. Much time is spent with the classical lifts for the team lifters because they must neurologically learn and excel at the movements before they’re ready for special exercises. Monday is the regular back squat with 40 lbs of chains (20 lbs on each side), and Tuesday is the regular bench press with the same amount of chains. On Thursday, the team athletes perform the deadlift from weeks 8–12 and then PC on week 13 before they test. Team athletes will also incorporate submax eccentric work from weeks 7–10 on Thursdays (box squat) and Fridays (bench press). For weeks 11–13, they’ll still box squat and bench but with “dynamic” (normal speed) movements (no submax eccentric work). The assistance exercises are done in a four-week wave, adding an extra week to adapt unlike the all-American and all-Conference athletes. The basic team template is as follows:

Special thanks to Ben Larson (NSU Assistant Director of Sports Performance), Brian Hill (NSU Sports Performance Assistant), and Mike Wendel (NSU Sports Performance Assistant) for all of their help and input with the program.

References

1. Volkov N (1974) The Logic of Sports Training. Legkaya Atletika 10: 22–23. Translated and cited in the Yessis Review of Soviet Physical Education and Sports (now the Soviet Sports Review) (1975) 10(2).

2. Yessis M (1981) The Key to Strength Development: Variety. National Strength and Conditioning Association Journal 3: 32–34.

3. Yessis M (1981) The Soviet Sports Training System—The Yearly Cycle. National Strength and Conditioning Association Journal; Trends in Soviet Strength Conditioning 3: 20–23.

4. Zatsiorsky VM (1992) Intensity of Strength Training Facts and Theory: Russian and Eastern European Approach. National Strength and Conditioning Association Journal 14(5): 46–57.

5. Zatsiorsky VM (1995) Science and Practice of Strength Training. Champaign, IL: Human Kinetics.

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