Train the Way You Play

A Comprehensive Guide to Strength and Conditioning for Football

Donnie Kiefer

Basic Concepts:

 The program must be comprehensive in that it includes all aspects and facets
of strength, power, speed change of direction, quickness, flexibility and
anaerobic conditioning that are needed to develop an explosive, efficient
football player.

 The program must be functional in that it must only train energy systems,
muscle fiber types and movement patterns that are in some way transferable
to the playing field.

 The program must be consistent and ongoing with no long lapses between
training cycles. Accurate records should be kept.

 The program must be research and science based and not controlled by fad
methodology.

Training Concepts:

 Football training should include the following considerations:

A. Fast-twitch Muscle Fiber Development

B. ATP-PC Energy system
C. Work-Rest Ratios/Glycogen Repletion
D. Total Volume
E. Compensatory Acceleration
F. Glycogen Repletion
G. Muscle Hydration
Training Targets:

 Absolute Strength
 Explosive Power
 Linear Speed Mechanics
 Acceleration/ Deceleration
 Change of Direction
 Foot Quickness
 Flexibility
 Core Stability
 Metabolic Conditioning
 Lean Mass Gain
 Body Fat Reduction
 Injury Prevention
 Mental Toughness
 Confidence

Training Phases:

 Phase I: One week after last game until Easter break

 Phase II: Easter break until end of school year

 Phase III: End of school year until first game week

 Phase IV: In-season

Prioritizing Phases: NOTE: All aspects are trained year around, however phases
have specific goals as priorities. Flexibility, Core Stability, Injury Prevention,
Mental Toughness and Confidence are constant priorities.

 Phase I: Absolute Strength, Lean Mass Gain, COD, FQ

 Phase II: Absolute Strength, Lean Mass Gain, COD, FQ, Linear Speed
Mechanics

 Phase III: Explosive Power, Accel/Decel, LS Mech, FQ, Metabolic Cond.

 Phase IV: Explosive Power, Accel/Decel, COD, FQ, Metabolic Cond.

Linear Speed Development: (Speed = Stride Rate X Stride Length)

 Start Phase
 Acceleration Phase
 Velocity Phase

COD:

 Programmed Agility:

A. Pro Shuttle
B. W-Run
C. 3 Cone
D. Short Shuttle

 Reactionary Agility

A. Come to Balance Series

B. Mimic Drills
Acceleration/Deceleration:

 Come to Balance
 Stop/Starts

Plyometric Training:

 Ground Based Series

A. Bounding
B. Skipping
C. Jumping
D. Hopping

 Apparatus Enhanced
A. Boxes
B. Hurdles
C. Cones

Metabolic Conditioning:

 Interval Sprint Training (300, 200, 100, 50 )

 Speed Endurance Sprinting ( 40, 30, 20 ) 4 Quarters

Foot Quickness:

 Ladders

A. High Knee Rapid Fire

B. Lateral HK Rapid Fire
C. Icky Shuffle
D. In and Outs

Flexibility:

 Dynamic Stretching
 Static Stretch
 PNF Stretching
Strength Training Models:

 Progression
 Static
 Speed

Explosive Power:

 Compensatory Acceleration
 Plyometrics
 Linear Speed Mechanics

Lean Mass Gain / Bodyfat Reduction:

 Nutrition Counseling
 Interval Training vs. Steady State Aerobics

Core Lifts:

 Squat
 Bench Press
 Cleans
 Snatch

Auxiliary Lifts:

 Step Ups
 Leg Press
 Lunges
 Stiff Leg DL
 Inclines
 DB Bench Press
 Pushdowns
 Pulldowns
 BB/DB Rows
 Power Shrugs
 Shoulder Circuit
 Split Jerk
 Clean Pulls
Training Schedules
Off Season: Phase I

 Monday:
A. Dynamic Warmup
B. Core Training
C. Programmed Agility/ Ladders
D. Lower Body

 Tuesday:
A. Dynamic Warmup
B. Core Training
C. Apparatus Enhanced Plyos
D. Upper Body

 Wednesday:
A. Dynamic Warmup
B. Core Training
C. Linear Speed Mechanics
D. Platform

 Thursday:
A. Dynamic Warmup
B. Core Training
C. Acceleration/Deceleration
D. Lower Body

 Friday:
A. Dynamic Warmup
B. Core Training
C. Ground Based Plyos
D. Upper Body
Off Season: Phase II

 Monday:
A. Dynamic Warmup
B. Core Training
C. Linear Speed Mechanics/ Apparatus Enhanced Plyos
D. Rack Training : Progression/Static

 Tuesday:
A. Dynamic Warmup
B. Core Training
C. Programmed Agility/ Ladders
D. Platform Training: Progression

 Wednesday:
A. Dynamic Warmup
B. Core Training
C. Metabolic Conditioning

 Thursday:
A. Dynamic Warmup
B. Core Training
C. Linear Speed Mechanics
D. Rack Training: Static/Progression

 Friday:
A. Dynamic Warmup
B. Core Training
C. Acceleration/Deceleration and Ground Based Plyos
D. Platform Training: Static
Summer Training: Phase III

 Monday:
A. Dynamic Warmup
B. Core Training
C. Acceleration/ Deceleration and Apparatus Enhanced Plyos
D. Rack Training: Progression
E. Football Skill Development

 Tuesday:
A. Dynamic Warmup
B. Core Training
C. Metabolic Conditioning
D. Platform Training: Static
E. Football Skill Development

 Wednesday:
Skill and Combo Players: 7on 7
OL/DL: Skill Development

 Thursday:
A. Dynamic Warmup
B. Core Training
C. Programmed Agility/ Ground Based Plyos
D. Rack Training: Speed
E. Football Skill Development

 Friday:
Off
In Season: Phase IV

 Monday:
A. Dynamic Warmup
B. Core Training
C. Programmed Agility/Ladders
A. Rack Training: Speed

 Tuesday:
A. Dynamic Warmup
B. Core Training
C. Apparatus Enhanced Plyos
D. Platform Training: Progression

 Wednesday:
A. Dynamic Warmup
B. Core Training
C. Metabolic Conditioning

 Thursday:
A. Dynamic Warmup
B. Core Training
C. Acceleration/Deceleration
D. Rack Training: Speed

 Friday:
A. Dynamic Warmup
B. Core Training
C. Ground Based Plyos
D. Platform Training: Static