We have two weeks of school (practice) before we get into our normal game week prep. During this time we'll get as much work in as we can without beating the guys up too much.
During camp we lifted three times. Each day we did Bench as a main movements followed by DB Squats or DB RFESS, Back work and mobility. Twenty minute workouts with a lot of foam rolling, hurdle-unders and stretching.
Our two week lifting template looks like this:
Tuesday
- Hang High Pull: 3x3 (135-225)
- Hurdles or Abs (hurdles if they feel tight even after warm-up)
- Squat: 5/5/3/3/3
- Abs
- Push Press: 3x5
- Pull-aparts or Face Pulls
- RDL: 3x10 (135)
- Pull-ups: 30/20 (Skill and Big Skill do 30/Line does 20)
- Team Abs/Stretch
- 45 minutes
Thursday
- Clean Pull (Hang or from floor): 3x3 (135-225)
- Hurdles or Abs (hurdles if they feel tight even after warm-up)
- Deadlift/Trap Bar: 5/5/3/3/3
- Abs
- Bench/FBB: 5/5/3/3/3
- Pull-aparts or Face Pulls
- RDL: 3x10 (135)
- Hammer Circuit or DB Row: 4x10
- Team Abs/Stretch
- 45 minutes
We'll do this for two weeks (this week and next).
Notes:
- Training Max is 85% of actual max. For guys that we already know will be playing a lot their TM is 80% of actual max.
- The guys get through the dynamic warm-up, the lift and team abs/stretching in 40-45 minutes. They are very efficient because I have explained how I want everything to work. They do a great job of executing it.
I'm still finalizing the In-Season program. We're talking about how we're going to progress the guys based on the teams we play. I want to try and keep them fresh (obviously) and I'd also like to try and keep building some strength. Obviously, the guys that play a lot will get weaker. But, for the guys that play 50% of the snaps or less, I'd like to keep them building, if possible. The redshirt/non-travel guys will have a separate workout. This is also still in the works.
1. We are doing traditional RDL's. I speak with our Head AT about injury prevention A LOT. The hamstring "pulls" as it extends quickly while sprinting - right before your foot hits the ground. So, in order to remedy this, it's very important to train the hamstrings eccentrically in a FULL RANGE OF MOTION. Hence, RDL's, Stability Ball Leg Curls with the coaching point being, fully extend the leg/stretch the hamstring.
2. The Double-over DL with the drop is something I use when running volume is very high. The hamstrings take a beating in the winter and even more so in the summer conditioning periods. Because running volume is so high I will sometimes make the change to dropping the weight at the top and eliminating the eccentric portion.
3. Another key point - when you see RDL in my programs - it's 135lbs. Very rarely do I use them with heavier weight. I know they're a great exercise, but we Squat, Deadlift, DB Squat, RFESS and run so much that I just like to use them to top off the day. My coaching point is like I mentioned earlier, very controlled eccentric with full range of motion (touch the floor with the weights if possible) with a fast, but not explosive concentric.
4. I'll use DOD with some In-Season Training (mostly just the travel guys - the guys that play a lot). The redshirt/non-travel guys will do regular deadlifts because their running volume is low (they only work 3 days a week on the field.
I hope this answers your question.