STRENGTH & CONDITIONING
...or shall we say Conditioning & Strength. All too often, conditioning takes a backseat to strength training. Running, jumping, and agility drills are compromised by one's underestimation of their value to him. It has been noted that football players would rather spend 2 hours in the weight room "pumping iron" rather than 60 minutes in the weight room and 40 minutes out on the field sprinting, shuffling, backpedaling, and performing plyometrics. Those individuals who overlook the value of a conditioning program and do not dedicate themselves to speed and agility work, will never reach their full potential on the football field and will be more prone to nagging, and sometimes, serious injuries. Thus, for all intents and purposes, "conditioning" should come before "strength" and you should review the League's conditioning program and be just as committed to it as you would to your lifting regimen. Remember, "...if ye are prepared ye shall not fear" (D&C 38: 30)--you also shall not fail. Prepare yourselves for a great football season at BYU-Idaho!
CONDITIONING PROGRAM:
ENDURANCE - SPEED - AGILITY - EXPLOSION - POWER - FLEXIBILITY
Essential to any conditioning program is a proper
warm-up and cool-down. You should always
warm-up and
stretch before you begin your workout and
cool-down
afterwards. Click here to view the
Summer Conditioning
Program.
Click
here for the printable version of the program.
Select "Entire Workbook" in the printer options.
WEIGHT TRAINING PROGRAMS:
Below you will find a variety of weight programs for you
to follow throughout the months leading up to the
football season. Remember, results represent what is
most important in any weight training program. If you
are getting stronger and reaching your lifting goals,
then the program is a good one. Each program is
different; each program offers a variety of benefits. I
want you to find a program with which you feel
comfortable, and then follow that program with
relentless enthusiasm. Here is a brief description of
three programs I prescribe:
Eastern German Training Model:
This program is based on a percentage of your max in
five core lifts: bench press, incline press, back squat,
clean, and snatch. The program runs on a four week
cycle. After four weeks, retest your max on the core
lifts. This program also includes auxiliary lifts you
can do to build total body strength.
Percentage Weight Program:
This program is based on a percentage of your max on
various lifts. It runs on an eight week cycle. After
eight weeks, retest your max on the specified lifts.
This program provides a total body workout with a nice
balance between core and auxiliary lifts.
Split Workout Program:
This program promotes a separate upper body and lower
body lifting regimen throughout the week. In general,
Mondays and Thursdays will be dedicated to the upper
body, and Tuesdays and Fridays to the lower body. In
this program, you will determine the weight with which
you work out. Increase the weight as you get stronger.
Retest your max on the core lifts after eight weeks.
You must perform the core lifts to build “football”
strength, power, and explosiveness. You must perform the
auxiliary lifts to isolate and strengthen specific
muscles and muscle groups, thereby decreasing the
likelihood of injury.
Make sure to record the weight you use by each exercise.
Keep a journal of your strength training regimen. It is
important to keep track of your lifting accomplishments
so that you can see your progress. Again, it is crucial
to select a program that peaks your interest and to then
follow it faithfully. We want healthy football players
who will be able to avoid injuries due to their level of
fitness and strength. Prepare yourself now for a
successful football season. The challenge is
waiting...are you ready?
Click
here to a conversion chart to determine your one
repetition maximum (1-RM).
