Winter Training: Phase 1

This phase will start on January 16th and run for three weeks. It's a continuation of the take home program. The difference between our athletes and real Division 1 athletes is that I won't have my hands on them for almost two months. I have to assume they'll do the work while they're at home over Christmas break. Some will, most won't. For the kids that actually do the work this phase will be a little more organized, controlled version of what they did at home - a little redundant. What I would do if I wasn't a collegiate strength coach is program to the upper echelon of kids and let the lazy ones fall behind or get hurt and just not care. Unfortunately, I have to worry about the bottom of the barrel kids. Hence, the first three weeks being a reconditioning phase that should have been taken care of, by them, at home. Phase 1 Goals

1. Recondition and prepare the body for increased workload as the winter progresses
2. Build a base of conditioning and muscle (3 weeks is pretty good for conditioning, but won't do much for truly building muscle)
3. Re-acclimate the athletes to being coached hard
4. Set the tone/expectations for the winter (entire year)

Workout Organization

1. Dynamic Warm-up: On lower body days we'll warm-up on the field, in the cold. This will consist of a basic Dynamic Warm-up, Jumping and Sprints (1/4 Gassers). On upper body days we'll warm-up in the weight room. Once the basic warm-up is completed we'll do Team Abs or Team Push-ups (will change based on my mood). The goal is 50 reps on my cadence. If all is done properly we'll move on to #2. If there are ANY issues we'll just do ab work/push-ups, continuously, for 5 minutes. Do it right and we move on. Do it wrong and we suffer. The goal is to get them focused and dialed in before the actual lift starts. Running takes care of this on Monday and Wednesday (lower).
2. The first thing we'll do when we get back in the weight room is get on the board and explain the workout. Early on this takes a little more time. As we get rolling very little explanation is needed.
3. The first block will be "on the clock." This is the Squat/Deadlift (M/W). Tuesday and Thursday the first two blocks will be on the clock (Olympic Lift and Bench). I'll give them 2 minutes between warm-up sets. Each athlete will perform a set of the main lift, ab work and mobility work in 2 minutes. After 2 minutes I'll tell them we're on to Set 2. If anyone isn't ready, for any reason, we'll do Up Downs. I want it to get to the point where they're all waiting impatiently for the next set. This will foster moving with urgency, communication and efficiency. As the winter progresses I'll reduce the rest time. The heavier sets/days will get adequate rest, but the warm-up sets will fly.
4. After the first two blocks they will finish the workout on their own.

3-Week Progression On the main lifts (Squat/Deadlift/Bench Close-grip/FBB Bench) we'll follow this progression:

• Week 1: 70%
• Week 2: 80%
• Week 3: 90%
• The top set (the percentage above) will be performed for 3 sets of 5 reps.

Training Max For most players we will use 90% of their previous max. For select players I'll decide what percentage to use. Simply, when they use their percentage for the day it will be that percentage (Week 1: 70%) of 90%. Training weights will be pretty light with a focus on bar speed and perfect reps. 4-Day Workout (M/T/W/Th) Monday

• Dynamic Warm-up
• Jumps
• 10, 55 yard sprints
• Squat (on clock): Work sets 5/5/3x5
• Hurdle-under: 2x3 each
• Planks: 2x30 seconds
• RDL w/shrug: 5x10
• Pull-ups: 5x5/5x3 (line)
• DB Squat: 5x10
• Push-ups or Dips: 5x10
• Team Partner Glute Hams (teach how we want them done): 2x5
• Team Abs/Stretch

Tuesday

• Dynamic Warm-up
• 2 Minutes: some type of shoulder warm-up to prepare them for upper body work
• Team Paused Push-up on my cadence
• Hang Clean (on the clock): 4x3
• Hurdle-under: 2x3 each
• Bench (on the clock): Work sets 5/5/3x5
• Sit-ups: 4x10-20
• Push Press: 5x3
• T-Bar (Inside the box players)/DB Row (outside the box players): 5x10
• Shrugs (BB/Trap Bar/DB): 5x10
• BB Curls/Band Pushdowns: 30-50
• Teams Abs/Stretch

Wednesday

• Dynamic Warm-up
• Jumps
• 10, 55's
• Deadlift (on the clock): Work sets 5/5/3x5
• Hurdle-under: 2x3 each
• Plank: 2x30 seconds/
• Front Squat (outside box)/SSB (inside box): 10/8/6/4/2
• Pull-ups: 5x5/5x3 (line)
• Trap Bar RDL w/shrug: 5x10
• Push-ups/Dips: 5x10
• Team PGH: 2x5
• Team Abs/Stretch

Thursday

• Dynamic Warm-up
• 2 Minutes: Shoulder warm-up
• Team Paused Push-up
• Hang Snatch (on the clock): 4x2
• Hurdle-under: 2x3 each
• Close-grip Bench (outside the box)/FBB (inside the box): Work sets 5/5/3x5
• Sit-ups: 4x10-20
• Incline (outside the box)/FBB Incline (inside the box): 10/8/6/4/2
• T-Bar (outside the box)/DB Row (inside the box): 5x10
• Shrugs: 5x10
• Biceps/Triceps (player's choice)
• Teams Abs/Stretch

Friday (Team Conditioning Drills)

• Dynamic Warm-up
• Team Athletic Skill Development (Jumps/Speed Work)
• Team Agility Drills

Friday will be with the football staff. My staff will do the warm-up and general skill development. Once we finish that the coaching staff will run the agility/football specific drills. The goal is to get the players used to being coached by the football staff again. The last time the football coaches had hands on will have been the Saturday before Thanksgiving. This will give the kids a chance to be coached by every coach on the staff at some point. When spring ball comes they will be prepared to be coached. We deal with a group of crybabies. I've never seen a football "team" that is so mentally soft and sensitive. If they get corrected they take offense, as if they've never been wrong before in their lives. It's bad. I know why, but I won't go into it. I can only do so much on my own, unfortunately. It'll be an interesting winter. I'm excited for it, despite the issues I face. I'm also very realistic and don't sugarcoat things. If I choose to ignore the BS the team will suck. I'm not the type to be positive for the sake of being positive. That's not a philosophy that works and when I get to that point it's time to get out of the business. Not to mention, it's a disservice to the kids. They will rise to the level of expectation. Unfortunately, I'm not the emperor. Once I finish the next phase I will post it with explanations. You'll see it's not terribly different. The addition of single-leg work and sled pushing in place of 55's are the main differences. However, that may change as I put the ideas on paper.