First genius hour ted talk
power and explosive workout
Power Strategy #1: PlyometricsIn simplest terms, plyometric training can be described as any activity that involves a rapid stretching of a muscle (eccentric phase) immediately followed by a rapid shortening of that muscle (concentric phase). Hopping, skipping, bounding, jumping and throwing are all examples of basic plyometric movements.
Each of these movements is based around something the stretch reflex you’ve just learned about – relying upon the concept that when your muscle is rapidly stretched, elastic energy in the muscle’s tendon components is built up and briefly stored in those tendons, and when the muscle then contracts, the stored energy in that tendon is released, thus contributing to the speed of a movement or contraction.
Plyometric exercises promote high movement speed, lots of muscle fiber recruitment in a short period of time, and trained release of the powerful elastic energy stored in your tendons. This means that when your foot strikes the ground, it spends less time in contact with the ground, leaves the ground more quickly, and moves you along at a faster speed.
When training with plyometrics (or any of the other power strategies you’re about to learn), the delay between the stretching, eccentric phase and the shortening, concentric phase needs to be very short, about no longer than a quarter second, and this is why all plyometric exercises need to be characterized by fast powerful movements (frankly, when I watch most endurance athletes do plyometrics they do them quite slowly and usually after they’ve already been fatigued by long run or a previous day’s workout – so they’re getting zero bang for the buck out of that “plyometric” workout). So plyometrics explosively or don’t do them at all.
Here are some of the best plyometric movements you can use in your endurance training program:
#1: Depth jumps
Jump off a raised platform or box, land on both feet, and immediately jump as high as possible. For this and any other of the leg exercises in this article, you should minimize ground contact time.
#2: Single-leg hops
With one leg, hop up onto a slightly raised surface. Even jumping up onto a (non-moving) treadmill belt is fine.
#3: Bounds
Run, but with oversized strides and maximum amount of time spent in the air. Every time your foot strikes the ground, push off as hard as possible to maximize stride length.
#4: Clap push-ups
In a variation on the standard push-up, push up explosively, clap hands, and land. You can do these from your knees if necessary.
#5: Med ball throws
Take two to four steps and throw a medicine ball explosively from the chest as hard as possible toward a wall or training mat. Extend arms fully when throwing.
#6: Med ball slams
Hold a medicine ball overhead, then slam it into the ground as hard as possible. Catch and repeat. As a reverse alternative and similar exercise to medicine ball slams, you can do “muscle-ups” when in the pool, pulling yourself up and over the pool wall.
#7: Power skips
Perform playground-style skipping, with your knees exploding towards your chest as high as possible. As with bounds, your goal is to maximize time spent in the air and powerfully drive your knees towards your chest.
#8: Jump rope
Perform double or alternating leg rope jumping, with a focus on minimizing ground contact time and getting as many jumps as possible in the allotted period of time.
#9: Hurdle hops
This side-to-side movement is included because lateral motion is missing from most endurance training programs. Over a line, tennis ball can, cone or step bench, jump side to side as many times as possible in the allotted amount of time. You can jump with one leg (more advanced) or both legs.
Here’s how a sample plyometric routine looks, and during race season or the build-up to a race, you only need to do a program like this once per week to get results:
Each of these movements is based around something the stretch reflex you’ve just learned about – relying upon the concept that when your muscle is rapidly stretched, elastic energy in the muscle’s tendon components is built up and briefly stored in those tendons, and when the muscle then contracts, the stored energy in that tendon is released, thus contributing to the speed of a movement or contraction.
Plyometric exercises promote high movement speed, lots of muscle fiber recruitment in a short period of time, and trained release of the powerful elastic energy stored in your tendons. This means that when your foot strikes the ground, it spends less time in contact with the ground, leaves the ground more quickly, and moves you along at a faster speed.
When training with plyometrics (or any of the other power strategies you’re about to learn), the delay between the stretching, eccentric phase and the shortening, concentric phase needs to be very short, about no longer than a quarter second, and this is why all plyometric exercises need to be characterized by fast powerful movements (frankly, when I watch most endurance athletes do plyometrics they do them quite slowly and usually after they’ve already been fatigued by long run or a previous day’s workout – so they’re getting zero bang for the buck out of that “plyometric” workout). So plyometrics explosively or don’t do them at all.
Here are some of the best plyometric movements you can use in your endurance training program:
#1: Depth jumps
Jump off a raised platform or box, land on both feet, and immediately jump as high as possible. For this and any other of the leg exercises in this article, you should minimize ground contact time.
#2: Single-leg hops
With one leg, hop up onto a slightly raised surface. Even jumping up onto a (non-moving) treadmill belt is fine.
#3: Bounds
Run, but with oversized strides and maximum amount of time spent in the air. Every time your foot strikes the ground, push off as hard as possible to maximize stride length.
#4: Clap push-ups
In a variation on the standard push-up, push up explosively, clap hands, and land. You can do these from your knees if necessary.
#5: Med ball throws
Take two to four steps and throw a medicine ball explosively from the chest as hard as possible toward a wall or training mat. Extend arms fully when throwing.
#6: Med ball slams
Hold a medicine ball overhead, then slam it into the ground as hard as possible. Catch and repeat. As a reverse alternative and similar exercise to medicine ball slams, you can do “muscle-ups” when in the pool, pulling yourself up and over the pool wall.
#7: Power skips
Perform playground-style skipping, with your knees exploding towards your chest as high as possible. As with bounds, your goal is to maximize time spent in the air and powerfully drive your knees towards your chest.
#8: Jump rope
Perform double or alternating leg rope jumping, with a focus on minimizing ground contact time and getting as many jumps as possible in the allotted period of time.
#9: Hurdle hops
This side-to-side movement is included because lateral motion is missing from most endurance training programs. Over a line, tennis ball can, cone or step bench, jump side to side as many times as possible in the allotted amount of time. You can jump with one leg (more advanced) or both legs.
Here’s how a sample plyometric routine looks, and during race season or the build-up to a race, you only need to do a program like this once per week to get results:
- Depth jumps – 10 jumps from 3- to 5-foot box
- Clap push-ups – 10
- Single leg hops – 10
- Med ball throws – 8
- Power skips – 20 yards
- Bounds – 40 yards
- Medicine ball slams – 8
- Hurdle hops – 10 per side
- Jump rope – 20 seconds
speed workout program
FLEXIBILITY
Flexibility is a key component in avoiding injury, by increasing the joint's range of motion. It is also a factor in increasing strength and speed. There are two types of stretching, ballistic and static. Ballistic stretching involves stretching exercises that require movement, usually some sort of bouncing. These tend to be better suited for warming up rather than increasing flexibility. In order to increase long-term flexibility, static type stretching is required.Static stretches should be held for a period of 20-45 seconds. You should attempt to stretch as far as possible without any pain. Do not force stretches or have a partner push you through your stretches; this can result in injury. Your stretching should be done systematically similar to your approach to any type of training. Produce goals for your flexibility and work toward that goal in every stretch session. For example, you may want to place your palms on the floor when doing a standing toe touch stretch. Week by week, work toward the above by putting your palms on your shoes and progressing downward.
For your stretching program to be successful you must work at it. Only stretch when your muscles are warm, the best time for this is after a workout. On the following pages are a variety of stretching exercises that you may choose from. Try to incorporate 1 or more stretches for each body part listed. This stretch period should take between 10-15 minutes.
Another type of static stretching is called PNF (proprioreceptive neuromuscular facilitation) stretching. This stretching must be done with a partner. The athlete should assume the stretch position and hold it for 6-10 seconds. After the 6-10 seconds the partner will apply force to hold the athlete in his stretch position, the athlete should try to overcome this force and be held in an isometric contraction. This pattern should be followed for 3 cycles and the athlete should increase the stretch for each one.
Remember utilize the static type stretches, only stretch when warm and make flexibility one of your goals.
RUNNING PROGRAM
The running program has been designed to accomplish several goals that apply specifically to football. The areas that are incorporated are form, speed work, conditioning and plyometrics. A description of drills will be supplied for each aspect of the running workouts. For the first six weeks the running will be done two times per week; while the last six weeks, running will be done three times per week. These workouts should not take more than one hour to complete. If scheduling is a problem, running days can be combined with lifting days. It is important that you wait about 2-3 hours between these workouts.Make sure you do not run before squatting.
Running Schedule
WEEK 1
DAY 1
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
2 x 440 yds at 90 secs -- 2 min. rest in between
4 x 220 yds at 40 sec -- 2 min. rest in between
4 x 100 yds at 15 secs -- 60 sec. rest in between
b. Linemen
5 x 100 yds at 15 secs -- 90 sec. rest in between
10 x 50 yds at 8 sec -- full recovery in between
20 x 30 yds at ¾ speed -- full recovery in between
4. Stretch 10-15 min.
DAY 2
1. Warm-up
2. Form - Run
3. Plyometrics (see plyometric drills section)
WEEK 2
Day 1
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
1 x 440 yds at 87 secs -- 90 sec. rest in between
5 x 220 yds at 40 secs -- 2 min. rest in between
5 x 100 yds at 15 secs -- 60 sec. rest in between
b. Linemen
5 x 100 yds at 15 secs -- 90 sec. rest in between
10 x 50 yds at 8 sec -- full recovery
15 x 20 yds at ¾ speed -- full recovery
20 x 10 yds at full speed -- full recovery
4. Stretch 10-15 min.
DAY 2
1. Warm-up
2. Form - Run
3. Plyometrics (see plyometric drill section)
4. Stretch 10-15 min.
WEEK 3
DAY 1
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
4 x 220 yds at 36 secs -- 2 min. rest in between
8 x 100 yds at 14 secs -- 60 sec. rest in between
4 x 50 yds at ¾ speed -- 60 sec. rest in between
b. Linemen
5 x 100 yds at 15 secs -- 90 sec. rest in between
5 x 60 yds at ¾ speed -- full recovery
10 x 30 yds at full speed -- full recovery
20 x 10 yds at full speed -- full recovery
4. Stretch 10-15 min.
DAY 2
1. Warm-up
2. Form - Run
3. Plyometrics (see plyometric drills section)
4. Stretch 10-15 min.
WEEK 4
DAY 1
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
2 x 220 yds at 35 secs -- 90 sec. rest in between
8 x 100 yds at 13 secs -- 60 sec. rest in between
10 x 50 yds at ¾ speed -- 60 sec. rest in between
b. Linemen
5 x 100 yds at 15 secs -- 90 sec. rest in between
5 x 60 yds at ¾ speed -- full recovery
10 x 30 yds at full speed -- full recovery
15 x 10 yds at full speed -- full recovery
4. Stretch 10-15 min.
DAY 2
1. Warm-up
2. Form - Run
3. Plyometrics (see plyometric drills section)
4. Stretch 10-15 min.
WEEK 5
DAY 1
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
5 x 100 yds at 13 secs -- 60 sec. rest in between
8 x 60 yds at 8 secs -- 60 sec. rest in between
10 x 20 yds at full speed -- 60 sec. rest in between
b. Linemen
2 x 100 yds at 15 secs -- 90 sec. rest in between
4 x 60 yds at ¾ speed -- full recovery
10 x 30 yds at full speed -- full recovery
10 x 10 yds at full speed -- full recovery
4. Stretch 10-15 min.
DAY 2
1. Warm-up
2. Form - Run
3. Plyometrics (see plyometric drills section)
4. Stretch 10-15 min.
WEEK 6
DAY 1
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
5 x 80 yds at 10 sec -- 60 sec. rest in between
8 x 50 yds at 7 sec -- 60 sec. rest in between
12 x 15 yds at full speed -- 60 sec. rest in between
b. Linemen
2 x 80 yds at 12 sec -- 90 sec. rest in between
6 x 50 yds at ¾ speed -- full recovery
6 x 30 yds at full speed -- full recovery
10 x 10 yds at full speed -- full recovery
4. Stretch 10-15 min.
DAY 2
REST J
WEEK 7
DAY 1
1. Warm-up
2. Speed Work
a. Skilled Positions
3 x 150 yds at 25 secs -- 60 sec. rest in between
10 x 100 yds at 15 secs -- 60 sec. rest in between
10 x 35 yds at full speed -- full recovery
b. Linemen
10 x 80 yds at 12 secs -- 60 sec. rest in between
10 x 30 yds at ¾ speed -- full recovery
20 x 15 yds at full speed -- full recovery
3. Stretch 10-15 min.
DAY 2
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
5 x 30 yds at full speed -- 30 sec. rest in between
6 x 60 yds at :08 sec -- 60 sec. rest in between
3 x 100 yds at ¾ speed -- (hold form)
b. Linemen
20 x 10 yds at full speed -- 30 sec. rest in between
8 x 30 yds at ¾ speed -- full recovery
5 x 60 yds at :09 sec -- full recovery
DAY 3
1. Warm-up
2. Plyometrics (see plyometric drills section)
3. Stretch 10-15 min.
WEEK 8
DAY 1
1. Warm-up
2. Speed Work
a. Skilled Positions
10 x 100 yds at 14 secs -- 60 sec. rest in between
8 x 60 yds at 10 secs -- 60 sec. rest in between
10 x 30 yds at full speed
b. Linemen
10 x 80 yds at 12 secs -- 60 sec. rest in between
10 x 30 yds at ¾ speed -- full recovery
20 x 10 yds at full speed -- full recovery
3. Stretch 10-15 min.
DAY 2
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
5 x 35 yds at full speed -- 30 sec. rest in between
6 x 55 yds at :07 secs -- 60 sec. rest in between
3 x 100 yds at ¾ speed -- (hold form)
b. Linemen
15 x 15 yds at full speed -- 30 sec. rest in between
6 x 25 yds at ¾ speed -- full recovery
4 x 50 yds at :09 secs -- full recovery
DAY 3
1. Warm-up
2. Plyometrics (see plyometric drills section)
3. Stretch 10-15 min.
WEEK 9
DAY 1
1. Warm-up
2. Speed Work
a. Skilled Positions
10 x 100 yds at 14 secs -- 60 sec. rest in between
8 x 45 yds at :06 secs -- full recovery
10 x 20 yds at full speed -- full recovery
10 x 10 yds starts full speed -- full recovery
b. Linemen
10 x 80 yds at 12 secs -- 60 sec. rest in between
10 x 20 yds at ¾ speed -- full recovery
15 x 10 yds at full speed -- full recovery
3. Stretch 10-15 min.
DAY 2
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
4 x 50 yds at full speed -- 30 sec. rest in between
5 x 70 yds at :09 secs -- 60 sec. rest in between
3 x 100 yds at ¾ speed -- (hold form)
b. Linemen
13 x 15 yds at full speed -- 30 sec. rest in between
4 x 30 yds at ¾ speed -- full recovery
4 x 50 yds at :09 secs -- full recovery
DAY 3
1. Warm-up
2. Plyometrics (see plyometric drills section)
3. Stretch 10-15 min.
WEEK 10
DAY 1
1. Warm-up
2. Speed Work
a. Skilled Positions
8 x 100 yds at 13 sec -- 60 sec. rest in between
6 x 60 yds at 8 sec -- full recovery
10 x 25 yds at full speed
10 x 10 starts at full speed
b. Linemen
8 x 80 yds at 12 sec -- 60 sec. rest in between
12 x 20 yds at ¾ speed -- full recovery
13 x 10 yds at full speed -- full recovery
5 x 5 yds starts at full speed
3. Stretch 10-15 min.
DAY 2
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
6 x 35 at full speed -- 30 sec. rest in between
5 x 60 yds at :08 sec -- 60 sec. rest in between
3 x 100 yds at ¾ speed -- (hold form)
b. Linemen
12 x 15 yds at full speed -- 30 sec. rest in between
7 x 25 yds at ¾ speed -- full recovery
4 x 50 yds at :09 sec -- full recovery
DAY 3
1. Warm-up
2. Plyometrics (see plyometric drills section)
3. Stretch 10-15 min.
WEEK 11
DAY 1
1. Warm-up
2. Speed Work
a. Skilled Postions
2 x 100 yds at 13 sec -- 60 sec. rest in between
4 x 60 yds at :08 sec -- full recovery
8 x 30 yds at full speed
8 x 10 yds starts at full speed
b. Linemen
4 x 60 yds at 12 sec -- 60 sec. rest in between
10 x 20 yds at ¾ speed -- full recovery
12 x 10 yds at full speed -- full recovery
5 x 5 yds starts at full speed
3. Stretch 10-15 min.
DAY 2
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
6 x 40 yds at full speed -- 30 sec. rest in between
5 x 50 yds at :06 sec -- 60 sec. rest in between
3 x 80 yds at ¾ speed -- (hold form)
b. Linemen
10 x 15 yds at full speed -- 30 sec. rest in between
6 x 25 yds at ¾ speed -- full recovery
4 x 50 yds at :09 sec -- full recovery
DAY 3
1. Warm-up
2. Plyometrics (see plyometric drills section)
3. Stretch 10-15 min.
WEEK 12
DAY 1
1. Warm-up
2. Speed Work
a. Skilled Positions
4 x 60 yds at :08 sec -- 60 sec. rest in between
4 x 40 yds at :05 sec -- full recovery
6 x 20 yds at full speed
6 x 10 yds starts at full speed
b. Linemen
4 x 40 yds at :06 sec -- 60 sec. rest in between
10 x 20 yds at full speed -- full recovery
10 x 15 yds at full speed -- full recovery
5 x 5 yds starts at full speed
3. Stretch 10-15 min.
DAY 2
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
6 x 40 at full speed -- 30 sec. rest in between
4 x 50 yds at :06 secs -- 60 sec. rest in between
4 x 60 yds at ¾ speed -- (hold form)
b. Linemen
10 x 15 yds at full speed -- 30 sec. rest in between
4 x 25 yds at ¾ speed -- full recovery
4 x 40 yds at :05 secs -- full recovery
DAY 3
1. Warm-up
2. Plyometrics (see plyometric drills section)
3. Stretch 10-15 min.
Flexibility is a key component in avoiding injury, by increasing the joint's range of motion. It is also a factor in increasing strength and speed. There are two types of stretching, ballistic and static. Ballistic stretching involves stretching exercises that require movement, usually some sort of bouncing. These tend to be better suited for warming up rather than increasing flexibility. In order to increase long-term flexibility, static type stretching is required.Static stretches should be held for a period of 20-45 seconds. You should attempt to stretch as far as possible without any pain. Do not force stretches or have a partner push you through your stretches; this can result in injury. Your stretching should be done systematically similar to your approach to any type of training. Produce goals for your flexibility and work toward that goal in every stretch session. For example, you may want to place your palms on the floor when doing a standing toe touch stretch. Week by week, work toward the above by putting your palms on your shoes and progressing downward.
For your stretching program to be successful you must work at it. Only stretch when your muscles are warm, the best time for this is after a workout. On the following pages are a variety of stretching exercises that you may choose from. Try to incorporate 1 or more stretches for each body part listed. This stretch period should take between 10-15 minutes.
Another type of static stretching is called PNF (proprioreceptive neuromuscular facilitation) stretching. This stretching must be done with a partner. The athlete should assume the stretch position and hold it for 6-10 seconds. After the 6-10 seconds the partner will apply force to hold the athlete in his stretch position, the athlete should try to overcome this force and be held in an isometric contraction. This pattern should be followed for 3 cycles and the athlete should increase the stretch for each one.
Remember utilize the static type stretches, only stretch when warm and make flexibility one of your goals.
RUNNING PROGRAM
The running program has been designed to accomplish several goals that apply specifically to football. The areas that are incorporated are form, speed work, conditioning and plyometrics. A description of drills will be supplied for each aspect of the running workouts. For the first six weeks the running will be done two times per week; while the last six weeks, running will be done three times per week. These workouts should not take more than one hour to complete. If scheduling is a problem, running days can be combined with lifting days. It is important that you wait about 2-3 hours between these workouts.Make sure you do not run before squatting.
Running Schedule
WEEK 1
DAY 1
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
2 x 440 yds at 90 secs -- 2 min. rest in between
4 x 220 yds at 40 sec -- 2 min. rest in between
4 x 100 yds at 15 secs -- 60 sec. rest in between
b. Linemen
5 x 100 yds at 15 secs -- 90 sec. rest in between
10 x 50 yds at 8 sec -- full recovery in between
20 x 30 yds at ¾ speed -- full recovery in between
4. Stretch 10-15 min.
DAY 2
1. Warm-up
2. Form - Run
3. Plyometrics (see plyometric drills section)
WEEK 2
Day 1
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
1 x 440 yds at 87 secs -- 90 sec. rest in between
5 x 220 yds at 40 secs -- 2 min. rest in between
5 x 100 yds at 15 secs -- 60 sec. rest in between
b. Linemen
5 x 100 yds at 15 secs -- 90 sec. rest in between
10 x 50 yds at 8 sec -- full recovery
15 x 20 yds at ¾ speed -- full recovery
20 x 10 yds at full speed -- full recovery
4. Stretch 10-15 min.
DAY 2
1. Warm-up
2. Form - Run
3. Plyometrics (see plyometric drill section)
4. Stretch 10-15 min.
WEEK 3
DAY 1
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
4 x 220 yds at 36 secs -- 2 min. rest in between
8 x 100 yds at 14 secs -- 60 sec. rest in between
4 x 50 yds at ¾ speed -- 60 sec. rest in between
b. Linemen
5 x 100 yds at 15 secs -- 90 sec. rest in between
5 x 60 yds at ¾ speed -- full recovery
10 x 30 yds at full speed -- full recovery
20 x 10 yds at full speed -- full recovery
4. Stretch 10-15 min.
DAY 2
1. Warm-up
2. Form - Run
3. Plyometrics (see plyometric drills section)
4. Stretch 10-15 min.
WEEK 4
DAY 1
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
2 x 220 yds at 35 secs -- 90 sec. rest in between
8 x 100 yds at 13 secs -- 60 sec. rest in between
10 x 50 yds at ¾ speed -- 60 sec. rest in between
b. Linemen
5 x 100 yds at 15 secs -- 90 sec. rest in between
5 x 60 yds at ¾ speed -- full recovery
10 x 30 yds at full speed -- full recovery
15 x 10 yds at full speed -- full recovery
4. Stretch 10-15 min.
DAY 2
1. Warm-up
2. Form - Run
3. Plyometrics (see plyometric drills section)
4. Stretch 10-15 min.
WEEK 5
DAY 1
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
5 x 100 yds at 13 secs -- 60 sec. rest in between
8 x 60 yds at 8 secs -- 60 sec. rest in between
10 x 20 yds at full speed -- 60 sec. rest in between
b. Linemen
2 x 100 yds at 15 secs -- 90 sec. rest in between
4 x 60 yds at ¾ speed -- full recovery
10 x 30 yds at full speed -- full recovery
10 x 10 yds at full speed -- full recovery
4. Stretch 10-15 min.
DAY 2
1. Warm-up
2. Form - Run
3. Plyometrics (see plyometric drills section)
4. Stretch 10-15 min.
WEEK 6
DAY 1
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
5 x 80 yds at 10 sec -- 60 sec. rest in between
8 x 50 yds at 7 sec -- 60 sec. rest in between
12 x 15 yds at full speed -- 60 sec. rest in between
b. Linemen
2 x 80 yds at 12 sec -- 90 sec. rest in between
6 x 50 yds at ¾ speed -- full recovery
6 x 30 yds at full speed -- full recovery
10 x 10 yds at full speed -- full recovery
4. Stretch 10-15 min.
DAY 2
REST J
WEEK 7
DAY 1
1. Warm-up
2. Speed Work
a. Skilled Positions
3 x 150 yds at 25 secs -- 60 sec. rest in between
10 x 100 yds at 15 secs -- 60 sec. rest in between
10 x 35 yds at full speed -- full recovery
b. Linemen
10 x 80 yds at 12 secs -- 60 sec. rest in between
10 x 30 yds at ¾ speed -- full recovery
20 x 15 yds at full speed -- full recovery
3. Stretch 10-15 min.
DAY 2
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
5 x 30 yds at full speed -- 30 sec. rest in between
6 x 60 yds at :08 sec -- 60 sec. rest in between
3 x 100 yds at ¾ speed -- (hold form)
b. Linemen
20 x 10 yds at full speed -- 30 sec. rest in between
8 x 30 yds at ¾ speed -- full recovery
5 x 60 yds at :09 sec -- full recovery
DAY 3
1. Warm-up
2. Plyometrics (see plyometric drills section)
3. Stretch 10-15 min.
WEEK 8
DAY 1
1. Warm-up
2. Speed Work
a. Skilled Positions
10 x 100 yds at 14 secs -- 60 sec. rest in between
8 x 60 yds at 10 secs -- 60 sec. rest in between
10 x 30 yds at full speed
b. Linemen
10 x 80 yds at 12 secs -- 60 sec. rest in between
10 x 30 yds at ¾ speed -- full recovery
20 x 10 yds at full speed -- full recovery
3. Stretch 10-15 min.
DAY 2
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
5 x 35 yds at full speed -- 30 sec. rest in between
6 x 55 yds at :07 secs -- 60 sec. rest in between
3 x 100 yds at ¾ speed -- (hold form)
b. Linemen
15 x 15 yds at full speed -- 30 sec. rest in between
6 x 25 yds at ¾ speed -- full recovery
4 x 50 yds at :09 secs -- full recovery
DAY 3
1. Warm-up
2. Plyometrics (see plyometric drills section)
3. Stretch 10-15 min.
WEEK 9
DAY 1
1. Warm-up
2. Speed Work
a. Skilled Positions
10 x 100 yds at 14 secs -- 60 sec. rest in between
8 x 45 yds at :06 secs -- full recovery
10 x 20 yds at full speed -- full recovery
10 x 10 yds starts full speed -- full recovery
b. Linemen
10 x 80 yds at 12 secs -- 60 sec. rest in between
10 x 20 yds at ¾ speed -- full recovery
15 x 10 yds at full speed -- full recovery
3. Stretch 10-15 min.
DAY 2
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
4 x 50 yds at full speed -- 30 sec. rest in between
5 x 70 yds at :09 secs -- 60 sec. rest in between
3 x 100 yds at ¾ speed -- (hold form)
b. Linemen
13 x 15 yds at full speed -- 30 sec. rest in between
4 x 30 yds at ¾ speed -- full recovery
4 x 50 yds at :09 secs -- full recovery
DAY 3
1. Warm-up
2. Plyometrics (see plyometric drills section)
3. Stretch 10-15 min.
WEEK 10
DAY 1
1. Warm-up
2. Speed Work
a. Skilled Positions
8 x 100 yds at 13 sec -- 60 sec. rest in between
6 x 60 yds at 8 sec -- full recovery
10 x 25 yds at full speed
10 x 10 starts at full speed
b. Linemen
8 x 80 yds at 12 sec -- 60 sec. rest in between
12 x 20 yds at ¾ speed -- full recovery
13 x 10 yds at full speed -- full recovery
5 x 5 yds starts at full speed
3. Stretch 10-15 min.
DAY 2
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
6 x 35 at full speed -- 30 sec. rest in between
5 x 60 yds at :08 sec -- 60 sec. rest in between
3 x 100 yds at ¾ speed -- (hold form)
b. Linemen
12 x 15 yds at full speed -- 30 sec. rest in between
7 x 25 yds at ¾ speed -- full recovery
4 x 50 yds at :09 sec -- full recovery
DAY 3
1. Warm-up
2. Plyometrics (see plyometric drills section)
3. Stretch 10-15 min.
WEEK 11
DAY 1
1. Warm-up
2. Speed Work
a. Skilled Postions
2 x 100 yds at 13 sec -- 60 sec. rest in between
4 x 60 yds at :08 sec -- full recovery
8 x 30 yds at full speed
8 x 10 yds starts at full speed
b. Linemen
4 x 60 yds at 12 sec -- 60 sec. rest in between
10 x 20 yds at ¾ speed -- full recovery
12 x 10 yds at full speed -- full recovery
5 x 5 yds starts at full speed
3. Stretch 10-15 min.
DAY 2
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
6 x 40 yds at full speed -- 30 sec. rest in between
5 x 50 yds at :06 sec -- 60 sec. rest in between
3 x 80 yds at ¾ speed -- (hold form)
b. Linemen
10 x 15 yds at full speed -- 30 sec. rest in between
6 x 25 yds at ¾ speed -- full recovery
4 x 50 yds at :09 sec -- full recovery
DAY 3
1. Warm-up
2. Plyometrics (see plyometric drills section)
3. Stretch 10-15 min.
WEEK 12
DAY 1
1. Warm-up
2. Speed Work
a. Skilled Positions
4 x 60 yds at :08 sec -- 60 sec. rest in between
4 x 40 yds at :05 sec -- full recovery
6 x 20 yds at full speed
6 x 10 yds starts at full speed
b. Linemen
4 x 40 yds at :06 sec -- 60 sec. rest in between
10 x 20 yds at full speed -- full recovery
10 x 15 yds at full speed -- full recovery
5 x 5 yds starts at full speed
3. Stretch 10-15 min.
DAY 2
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
6 x 40 at full speed -- 30 sec. rest in between
4 x 50 yds at :06 secs -- 60 sec. rest in between
4 x 60 yds at ¾ speed -- (hold form)
b. Linemen
10 x 15 yds at full speed -- 30 sec. rest in between
4 x 25 yds at ¾ speed -- full recovery
4 x 40 yds at :05 secs -- full recovery
DAY 3
1. Warm-up
2. Plyometrics (see plyometric drills section)
3. Stretch 10-15 min.