Non-Competitive Season Preparation

[qb0708]

GPP Block/Alactic Power

Pre-Workout Activation (~10 min.)
-Jogging, Skipping, Arm/Leg Swings, Trunk Rotations, Good-Mornings, Light PNF Stretches

Power-Speed Drills
-Walking A/10x2
-Walking B/10x2
-Marching A/10x3
-Dynamic A/10x6
-Dynamic B/10x6
-Running A/20x3

Explosive Med-Ball Throws
-OHB, Squat, Scoop, Rotational/8

Reactive/Elastic Lower Body (~40 sec. set, ~2 min. exercise)
-Box Jump/5x3
-Vertical Hops/35x3
-Split Squat/10x3
-Skaters/10x3

Total Body Strength Training (~90 sec. Squat/Bench, ~60 sec. Hyper/Pulls)
-Barbell Back Box Squat +135/10 +225/8 +325/3x4
-Barbell Bench Press +Bar/12 +95/12 +135/8 +175/6x3
-Hyper Complex +10/10 +25/10 +35/10 +45/10
-Lat Pull-Down +110/10 +115/10 +125/10x2

Static Stretching
-30 sec. hold/2 for multiple stretches for excessively tight muscles

[qb0708]

GPP Block/Alactic Power

Pre-Workout Activation (~10 min.)
-Jogging, Skipping, Arm/Leg Swings, Trunk Rotations, Good-Mornings, Light PNF Stretches

Power-Speed Drills
-Walking A/10x2
-Walking B/10x2
-Marching A/10x3
-Dynamic A/10x7
-Dynamic B/10x7
-Running A/20x4

Explosive Med-Ball Throws
-OHB, Squat, Scoop, Rotational, Vertical/10

Tonic/Phasic (a la Verkhoshansky)
A1: Barbell Back Squat +135/10 +225/8 +315/3 +375/3x3 (2-3min rest)
A2: Barbell Squat Jumps 2x5 (2) +95 (2min set, 4min series)

Total Body Strength Training
-Barbell Bench Press +Bar/10 +95/10 +135/10 +155/3 +185/1 (+Mini-Band around Wrists for these sets) +160/3x3
-Barbell RDL +165/5 +175/5 +185/5
-Barbell Yates Rows +185/5x3

Static Stretching
-30 sec. hold/2 for multiple stretches for excessively tight muscles

[qb0708]

GPP Block/Alactic Power

Pre-Workout Activation (~10 min.)
-Jogging, Skipping, Arm/Leg Swings, Trunk Rotations, Good-Mornings, Light PNF Stretches, etc.

Hip Mobility
-Quadruped/10x3
-Hurdle Circuit +12lb MB/10x3 (barefoot from here on)

Extensive MB Perturbation (2/40 +12lb MB)
-Scoop
-Chest
-OH
-High Lateral
-Squat
-Low Lateral

Abdominal Circuit (repeat x2)
-McGill Sit-Up/40
-Wipers/40
-Destroyers/40
-Side Isometric (40 count)
-Isometric (55 count)
-Flexed Hip Sit-Up w/12lb MB Throw/40

Tempo Circuit (30 sec. rest after completion of other movement, 2 min. series)
-40yd/7 (2) (w/ Push-Up/5x7, Decline Sit-Up/10x7 inter-rep)

Postural Musculature Rehab (done in continuous circuit x3)
-Green Band TKE/25 (emphasis on yielding)
-Mini Band External Rotation/10
-Green Band Ankle Complex/15
-Monster Mini Band Internal Rotation/10
-Ankle Rocker/15
-Light Band Pull-Apart/25
-DB Shrug +100/10
-Transverse Adduction +35/10
-Cable Face-Pull +55/10
-DB Empty Can Raise +20/10

Extensive Stretching (3+ stretches for 30+ seconds)
-Various Static Stretches for Hamstrings, Glutes, Hip Flexors, and Quads

[qb0708]

GPP Block/Alactic Power

Pre-Workout Activation (~10 min.)
-Jogging, Skipping, Arm/Leg Swings, Trunk Rotations, Good-Mornings, Light PNF Stretches

Power-Speed Drills
-Walking A/10x2
-Walking B/10x2
-Marching A/10x3
-Dynamic A/10x7
-Dynamic B/10x7
-Running A/20x4
-10yd Varied Acceleration Start/5

Explosive Med-Ball Throws
-OHB, Squat, Scoop, Rotational, Vertical/10

Reactive/Elastic Lower Body (~40 sec. set, ~2 min. exercise)
-Box Jump/6x3
-Vertical Hops/40x3
-Split Squat/12x3
-Skaters/12x3

Total Body Strength Training (~90 sec. Squat/Bench, ~60 sec. Hyper/Pulls)
-Barbell Back Box Squat +135/10 +225/8 +250/2x2
-Barbell Bench Press +Bar/12 +65/12 +95/12 +135/2x2
-Hyper Complex BW/8x3
-Lat Pull-Down +95/8x3

Static Stretching
-30 sec. hold/2 for multiple stretches for excessively tight muscles

[qb0708]

GPP Block/Alactic Power

Pre-Workout Activation (~10 min.)
-Jogging, Skipping, Arm/Leg Swings, Trunk Rotations, Good-Mornings, Light PNF Stretches, etc.

Hip Mobility
-Quadruped/10x3
-Hurdle Circuit +12lb MB, 25lb Plate (for last 2)/10x3

Extensive MB Perturbation (2/40 +12lb MB)
-Scoop
-Chest
-OH
-High Lateral
-Squat
-Low Lateral

Abdominal Circuit (2/40)
-McGill Curl-Up
-Wipers
-Destroyers
-Side Isometric/40 count
-Isometric/60 count
-Flex Hip/Knee Sit-Up Throw

Tempo Circuit (30 sec. rest after completion of other movement, 2 min. series)
-40yd/7 (2) (w/ Bar TGU/1x7, Pull-Down Crunch +45/10x7)

Postural Musculature Rehab (done in continuous circuit x3)
-Low Box TKE/25 (emphasis on yielding)
-Mini Band External Rotation/10
-Green Band Ankle Complex/15
-Monster Mini Band Internal Rotation/10
-Ankle Rocker/15
-Light Band Pull-Apart/25
-DB Shrug +100/10
-Cable Face-Pull +45/10
-DB Empty Can Raise +20/10

Extensive Stretching (3+ stretches for 30+ seconds)
-Various Band and Static Stretches for Hamstrings, Glutes, Hip Flexors, and Quads

[qb0708]

Transition Week

Pre-Workout Activation
-1 lap
-Walking + Arm Swings/Arm Circles (F & B)
-Jogging + Arm Swings (F & B)
-Side Skip/Shuffle + Arm Swings
-Stationary Hip Complex
-Leg Swings
-Stationary Calisthenics/10 (G-M, Squat, Lunge, Trunk Rotations)

Power-Speed Drills
-Walking A, B, Hip In/Ex/10
-Dynamic A, B/10x2

Med-Ball Throws/3
-Vertical OH
-Rotational
-Squat
-OHB

Hills (walk back rest per rep, 2-3 min inter-set)
-10yd/5
-20yd/5
-30yd/5

Post-Workout
-Foam Roll & Lax Ball

[qb0708]

Transition Week

Upper Body Strength Training
-DB Bench +40/20x2
-Inverted BB Rody Row/10x2
-DB Shrug +75/20x2
-Lat Pull-Down +90/20x2
-DB Curl +25/10x2
-DB Empty Can Raise +15/10x2

Muscle Tonus Reset
-Extensive Foam Roll & Lax Ball
-Extensive Static Stretching

[CyRyde]

Not too bad, a lot of similarities to James Smith stuff. One thing I would look at if I were you, is the work/rest ratios in your alactic capacity/power blocks, in your power block some of them would be more appropriate for your capacity block. Not bad thought! What school do you attend?

[qb0708]

Not too bad, a lot of similarities to James Smith stuff. One thing I would look at if I were you, is the work/rest ratios in your alactic capacity/power blocks, in your power block some of them would be more appropriate for your capacity block. Not bad thought! What school do you attend?

Thanks for the words.

If you give me some specifics from my posts I can probably give you rationale behind why certain rest periods where as long or as short as they were.

The main reason is that I am constantly evaluating my needs as I continue to expand my knowledge in physical preparation; last year I did not set-up a plan at the beginning of my summer's preparation. So I was sort of 'going with the flow' during the time I had control of my training and eventually got to the point where I knew objectively (based on American Football physiological and game-construction principles) what I needed to achieve and how to do it subjectively from evaluating my individual needs and personal preference. This was probably after I did a test battery around early July when my work and training started to make a change for the best.

Besides that, most often it is going to be that this was the first year I partook in this type of training (Hi-Low, Speed before Weights, more Jumps, Field Drills, etc.) and since I had only myself to account for I was able to keep the rest intervals shorter because my CNS output is not high enough to where I need a 'full' recovery in order to give the same effort in the subsequent bouts (read Charlie Francis and he will explain this).

Also from a General (Aerobic) Work Capacity standpoint I had done no sort of this type of work in my off-season preparation during the previous years; thus, in order to combat the risk of injury, I reduced the rest intervals so that I would not lose my potentiation effect from the previous means during the workout.

In other words, my fitness level was not high enough to support long rest intervals that are aimed at enabling one to maximize their output, albeit in the form of alactic based field drills, sprints, throws, jumps, or weights.

Thus, in a multi-year training standpoint, this year I plan to do a proper GPP block (short rest hills, tempo, abdominal and extensive MB work) and then transition into Alactic Power (with full rest periods and concurrently with a max strength block, a la Charlie Francis 3-1), and then transition into to Alactic Capacity.

[qb0708]

Transition Week (Friday 3/11/11)

Pre-Workout Activation
-Jog + Arm Circle (F & B)
-Jog + Arm Swings
-Jog + Shoulder Rolls
-Side Skip + Arm Swings
-Ground Based Flex-Band Movements
-Ground Hip Movements

Hip Mobility
-Quadruped/10
-Barbell Rack Step-Over + Duck-Under/10

General Oxidative Capacity
-Continous Run/10 min.

Extensive MB Perturbation (x40 each)
-OH
-Squat
-Low Lateral
-One Leg Chest Pass
-Scoop

Trunk/Spine/Hip Circuit
-McGill Sit-Up/30
-Wipers/30
-Destroyers/30
-Side Isometric Support/30 sec.
-Isometric Support/60 sec.

General Strength Circuit (Continous x2)
-Push-Up/15
-Reverse Box Lunge/6
-Face-Pull +45/12
-DB Curl +25/10
-Cross-Body Extension +25/10

Static Stretching
-McGill Hamstring Stretch
-Box Hip Flexor
-Lunge Hip Flexor w/ Rotation

[qb0708]

Transition Week:

CNS Intensive Day

Pre-Workout Activation
HR/Circulation Increase (30 sec. each)
-Jumping Jacks
-Split Jacks
-Skiers
-Jog + Transverse Abduction/Adduction
-Side Skip + Arm Swings
Green Band Stretching
-Leg Swings/10
-Flexed Hip Knee/Hip Extension/10
-Abducted Hip/Knee Extension/10
-Adducted Hip/Knee Extension/10
-Side Lying Hip Flexor/10
Calisthenics
-Good-Morning/10
-Side-Bends/5 (each)
-Trunk-Rotations/5 (each)
-Squat/10
-Lunge/5 (each)

-Power-Speed Drills
Walking A, B/10
Dynamic A, B/10x3
Running A/20

-Explosive Med-Ball Throws
Vertical OH/3
Squat/3
Rotational/3 (each)
Shot-Put/3 (each)
OHB/3

-Alactic Capacity Sprints (~30 sec. rest inter-rep)
10yd +12lb MB/10

-Lower-Body Strength Training
Reverse Leg Press +90/6 +115/6
Unilateral DB RDL +30/6 +35/6

-Postural Rehabilitation
Light Band TKE/20x2 (+15 reps for left limb)
Monster Mini X Band Walk/10x2 (+10 reps for left limb)

-Static Stretching
Lower Body

Notes: Transition week before the beginning of the first preparatory block which starts on Monday. I may cease to continue to update my log if there is a lack of readers. Please let me know if anybody actually reads it, because if not I'm not going to post it on here, rather I'll just keep a personal record or move it elsewhere.