Team Strength and Conditioning

1. Ground based activities
a. improve the force you exert against the ground

2. Multiple joint actions
a. Improve synchronization

3. Three dimensional movements
a. utilization of free weights

4. Train explosively

5. Progressive overload
a. intensity (weight) and volume (set of reps)
b. high volume increases girth, low increases strength

6. Periodization
a. base phase (3x10 @ 65%)
b. strength phase (3x5 @ 75%)
c. peak phase (3x3 @ 85%)

7. Split routine
a. Monday - explosive life, speed/acceleration
b. Tuesday - strength lifts, agility, conditioning
c. Wednesday - no training
d. Thursday - explosive lifts, speed/acceleration
e. Friday - strength lifts, agility, conditioning

8. Hard/Easy system
a. Monday - HARD 70% - explosive, speed, acceleration
b. Tuesday - EASY 65% - strength lifts, agility, cond.
c. Thursday - EASY
d. Friday - HARD

9. Specificity of training
a. ATP system good for about 10 seconds
b. sport specific stations - can individualize
c. recovery provides intensity

10. Interval training
a. allow training to mimic competition

900 - 1000 - 1100 - 1200 Pound Club

Testing of Core Strength Lifts provide opportunities to showcase advancements made in the weightroom.

Core Lifts (1 Rep Max):
1. Bench
2. Incline
3. Squat
4. Power Clean

Broad Jump
Vertical Jump
10yd Dash
40yd Dash
Pro Agility

110's
* No-cut
* Goal line through back of endzone

200's
* One-cut
* Goal line to goal line

Half Gasser
* One-cut
* Sideline-to-sideline

Full Gasser
* Three-cut
* Sideline-to-sideline