Blog Conditioning Football Workout S.S.X.: Strength and Conditioning Speed & Agility strength weight training

Off Season Strength and Conditioning : All Access Coaching

15,484 excessive faculties performed 11, 9, Eight, or 6-man deal with football in 2014.  Over 1.1 million boys and 1,698 women participated, more than double the subsequent closest sport, basketball.  All participation numbers can be found on the National Federation of Excessive Faculties website.  Maxpreps lists a complete of 438 champions in all 50 states, most of whom recognize state champions.  A couple of states comparable to California, don’t have a true state playoff system, so 55 California teams ended their seasons victorious, calling themselves champions within numerous divisions in the 10 sections that California is split up into.  In 2015, CA is testing a model new system that invitations the 47 champions who played 11-man football right into a 2-game state event, so there shall be 13 “state champions” in 2015.

At any price, if we’re to assume that half of the 15,484 groups across the U.S. made the playoffs, and 438 ended with a championship victory, then meaning approximately 7,300 teams ended their season with tearful, dream crushing playoff losses.  Then there were the 7,700 groups who didn’t make the playoffs but may need ended their season profitable a meaningless recreation 10 earlier than turning their gear in.  At any fee 97% of the groups finish their season with the bitter taste of defeat in their mouths and a strong flame burning to work more durable for next season.

Coaches spend December doing a couple of issues:  gather gear, manage awards banquets, and getting to know their households that they last noticed in late July.  One other thing that every successful coach will do is sit down in December and map out a power and conditioning program that spans from January to July.  I want to put some thoughts down on paper on how I organized our program.


  1. Time.  All high school coaches are sure by a bell schedule.  The secret’s to get most reps in that period of time.
  2. A number of Sport Athletes.  Whereas enjoying other sports must be inspired, it creates a weight room where some athletes are in a heavy, low season routine, while others are on a lighter, in-season maintenance routine.  That is very troublesome to plan for.
  3. Gear.  There are lots of nice workout techniques that you would be able to comply with and even buy.  However you will all the time need to adapt to the gear you might have and the variety of athletes.
  4. Vitamin.  Your athletes need proper fueling, in any other case their body will burn muscle to create extra ATP.  The challenges are: lack of expertise, they don’t purchase the groceries, and the varsity cafeteria just isn’t setup to offer the required calories required of an elite athlete in training.


My philosophy was that I wanted every athlete working very fast.  They needed to do every part shortly: warmup, setup stations, raise, and change weights at very quick speeds.  Why?  We solely had restricted time and I needed to get as many reps in on as many muscle mass as attainable.  One more reason was I consider that understanding at an intense degree where no one is standing round translates to the enjoying subject.  Yearly I had a number of coaches complement our groups on how arduous we played and how exhausting we hit.  I believed that there was a direct correlation to how intense our weight room operated.



It’s straightforward to run a weight room where no one is sitting down and being lazy.  That is straightforward to spot and right.  But an area where so many coaches lose time is once they permit athletes to not raise for 1 or 2 minutes whereas they are between units.  I completely perceive that the muscle that was simply fatigued needs at the very least a 1-minute period for ATP regeneration, so I designed a workout where the athlete was working a special muscle while that muscle was being rested.  For instance:

Bobby does Heavy Back Squat 5 reps and Jonny is his spotter.  As quickly as Bobby is completed, he will get ready to spot Eddie doing his back spots while Jonny picks up a barbell to do cut up jerk (shoulders).  So Bobby’s thighs are recovering while he’s recognizing!  As quickly as Eddie gets accomplished squatting, he turns into the spotter, Bobby goes to separate jerk, whereas Jonny is now doing Field Step Ups (thigh muscle again, but explosive, fast twitch).  So Bobby continues to be lifting (shoulders) however his thighs are nonetheless getting a break to construct up some extra ATP.  Bobby continues following Jonny, so Bobby does Field Step Ups while Jonny does 30 reps of some type of ab work.  Bobby’s shoulders are resting however now his thighs need one other break, Bobby replaces Jonny and works his ab muscle tissue whereas Jonny takes his flip at the squat rack.  When Bobby gets back to the squat rack, everybody provides weight and all of them start their 2nd set.

  1. EXERCISE ONE:  Back Squat (thighs, sluggish twitch)  Four units of 6
  2. EXERCISE TWO: Spotter
  3. EXERCISE THREE:  Cut up Jerk (shoulders)  4 sets of 10
  4. EXERCISE FOUR:  Box Step Ups (thighs, explosive fast twitch) 4 sets of 6, ea leg
  5. EXERCISE FIVE: Abs or lower back.  4 units of 30

So what I tried to do was put my athletes in groups of 5 and they might rotate by way of these 5 workouts Three or Four occasions with no stopping.  So every athlete did 4 units of Four workouts (232 complete reps) and I might get all 5 athletes by means of this in roughly 10 minutes.  I might permit 15 minutes due to setup time.  The secret is that they might be at every train for 20-30 seconds, so each muscle obtained no less than 1 minute of ATP restoration before a load was placed on that muscle again.

As soon as this 15 minute workout was completed, they then setup one other Four workouts.  This took 5 minutes (restoration time) and that is once they have been allowed water.

  1. EXERCISE ONE:  Explosive Lifeless Carry (thighs, quick twitch)  Four units of 6
  2. EXERCISE TWO: Shoulder Exercise. 4 sets of 10
  3. EXERCISE THREE:  Lateral Squat (thighs, sluggish twitch)  4 units of 10
  4. EXERCISE FOUR:  Abs or decrease again. Four units of 30.
  5. EXERCISE FIVE: Glute Hams.  4 units of 10.

Once more this second set of workouts took a complete of 15 minutes.  So in 30 minutes I might get 5 athletes to perform 9 workouts, 36 sets, and 460 reps.  Not only have been the thighs and shoulders worked out, however metabolic & cardiovascular charges have been elevated.  Trust me when i say that each athlete left our weight room with a shirt drenched in sweat.  Showers were not an choice and there wasn’t sufficient Axe deodorant at the retailer to cowl up the odor.  Our soccer players just accepted that they have been going to work out very arduous in a brief time period and it might require a shower before going again to class.


I might have 40-45 athletes broken into Eight-9 teams.  Once I first started we only had Four squat racks, so half the category was at squat racks whereas the opposite Four groups of 5 have been on platforms.  Then the groups would change squat racks for platforms after 15 minutes.  Regardless of setup, NO ATHLETE started lifting till I gave a staff command.  So think about for a second that each one 45 athletes are standing in a squat rack, next to a box, or with a bar of their arms…taking a look at me.  I might yell something like “LIFT TO WIN”…they might repeat what I stated in unison, clap Three occasions, and start lifting.  After they end their 6, 10, or 30 reps all of them rotate to the subsequent workouts as described above and then take a look at me (this takes lower than 30 seconds).  I yell one thing like “NO PAIN NO GAIN”.. they repeat in unison, clap Three occasions, and begin lifting.  We do this before every raise.  The message?



  • 5-Eight minutes: Dynamic Warmup.  As a workforce.  Each train began with a clap.  And I used to be very seen ensuring they have been completed right.
  • 15 minutes: First set of workouts
  • 15 minutes: Second set of workouts
  • 5 minute: cleanup
  • 5 minute: Settle down, static stretch executed as a group.


I by no means might discover time to show correct operating mechanics so high knees, falling starts, A-skips, butt kickers, striders are all included in the warmup.  On the very minimum they’ll study to run with thumbs to ears, parallel thighs, and land on balls of their ft.


We just adopted the BFS 1-2-Three-4 stretching program after each exercise.  It will take less than 5 minutes, we stretched as a group with me counting down from 10 on every stretch and once I stated “ONE” they yelled out our mascot in unison with Three claps and immediately obtained into the subsequent stretch, waiting for me to start out counting down.  Typically occasions I let workforce leaders do the countdown.


The primary week again from winter break was spent on getting maxes so gamers had a baseline to make use of with their 1-rep max charts which might be zeroxed on the back of each workout sheet.  After four weeks of following this routine, we spent every week on PLATEAU BUSTERS.  While the first 4 weeks is a Mon, Tue, Thur, Fri lifting routine, the plateau buster week was Mon, Wed, Fri and was any enjoyable lifting that I might find.  I’d usher in a p90x or Madness DVD or google the workout that the actors did in preparation for the film 300.  But the players LOVED once I designed competitive, lifting relay races the place profitable group would get a gatorade or egg mcmuffin sandwich.  All of those plateau buster workouts are in my SSX Binder that I sell for $37.

WEDNESDAYS have been spent in the classroom educating the athletes about correct vitamin for Four weeks adopted by a Four week leadership training.

MONDAYS & THURSDAYS have been legs & shoulders.  TUESDAYS & FRIDAYS have been chest & again.  The core lifts: Squat, Clean, & Snatch have been performed twice per week.  The auxillaries have been all the time changing because I needed to provide them variety.  In case you take a look at the chart above, discover that shoulders workouts embrace Incline, Chin Pulls, Army Press, Cut up Jerk, and Lateral Raises.  My aim was that an athlete wouldn’t need to do the identical auxillary raise till Four-5 weeks had passed.  I needed to challenge them mentally and bodily, as well as assault the muscle from as many angles as potential.

So week one was maxes, weeks 2-5 was lifting, week 6 was plateau buster, weeks 7-10 was more lifting, and week 11 was maxes again.  Hopefully week 11 would land proper earlier than dismissing for Easter break.  A every day pattern workout seems like this:

Strength Daily example

I might zerox one sheet for every group day by day.  The SSX Binder has all 32 day by day exercise sheets for the power part and there was a % guide on again of each one to information the gamers on how a lot weight to raise on every set.


I used both the BFS model and the Boyd Epley website as my information.   The sets, reps, & volume modifications each week and the 4th week is setup so the gamers can get their 1-rep max.  This gave them an concept of how a lot they improved.  I never needed to waste every week on “maxing out” so our set/reps at the end of each Four week micro cycle was 10-Eight-Four-2 or 5-4-Three-2-1.  I will inform you this:  all of our athletes have been at 110 – 120% of their 1-rep maxes after this 11-week macro cycle.  We did traditional maxing the Thursday and Friday earlier than dismissing for Easter Break.


The first week back from easter break we jumped right into a 5-day lifting routine.  Mon, Wed, & Fri was equivalent to the STRENGTH PHASE.  Tuesdays & Thursdays we might do PLYOMETRICS, CONES, and LADDERS.  Identical to before, we might comply with this routine for Four weeks, spend every week on PLATEAU BUSTERS, and then do one other Four weeks.  The DVDs in the SSX Binder present my athletes demonstrating a ton of PLYOMETRIC EXERCISES, including proper method, as well as over 20 cones and ladder routines.  It additionally consists of over 30 Kettlebell workouts if your weight room is lucky enough to have them.
Explosive Phase Overviewexplosive Daily example

I might zerox one sheet for each group daily.  The SSX Binder has all 24 every day workout sheets for lifting and another 16 day by day Plyo/Agility exercise for Tue & Thur.  The % guides are updated to account for the power positive factors that the athletes ought to be experiencing.  I took the % guides from a Fresno State Strength Coach who’s now a full-time personal advisor who solely trains NFL athletes.


In California, we’re allowed 10 days of spring soccer follow after the last baseball recreation is performed.  So we might give up doing plyos and limit the amount of auxillary lifting since our boys have been going to apply fairly exhausting for two hours afterschool.  If there were no spring soccer then we might just continue the EXPLOSIVE PHASE and ignore the “Last 2 Weeks of May” section.  The last week of faculty there was no lifting in any respect.  This was time for finals, delivering papers, enjoying the top of the yr activities, and seeing our seniors out with fashion.  Since our Weight class was earlier than faculty (6:30am to 8am) I just cancelled so the boys might sleep in and be rested for finals.  If weights have been a category through the day, I might have got them in the library or a classroom for research corridor.

Spring & Summer

SUMMER was principally a ton of cross-fit stuff.  I discovered tons of of metabolic exercises off the web (XL Athlete and Cross-Match for Football) and put the 18 that I appreciated into the binder.  Thursdays was TOTAL TEAM THURSDAY….which we divided our staff into 16 teams, put them on a 16-team event bracket and we competed in the stadium.  We did crazy things like push pickup vans up & down the sector, ran up & down bleachers with 70lb blocking dummies over our head, and flipped tires.  Win or lose, every workforce did Four competitions and the overall champion was rewarded with pizza.  It taught our youngsters the best way to compete, how you can work as a group, however most significantly it received them out of the load room!  They’ve been gazing those self same Four partitions since January.

So to summarize, my complete 52-week Strength & Conditioning Plan adopted this tough pattern:

SSX Annual Plan

If you want to see far more element of my S.S.X. Strength & Conditioning Plan for the Excessive Faculty Weight Room, click right here.