Applied Strength Training For Applied Strength Training For FootballFootball

Robert McAdamsRobert McAdamswww.robertwmcadams.comwww.robertwmcadams.com

Off-Season PurposesOff-Season Purposes What’s the purposes of the off-season?What’s the purposes of the off-season?

Main Purpose: Increased Team AbilityMain Purpose: Increased Team Ability Primary: *Strength, *Power, Speed, BodyweightPrimary: *Strength, *Power, Speed, Bodyweight Aux.: Skills/Tech—Footwork, Blocking, TacklingAux.: Skills/Tech—Footwork, Blocking, Tackling

Secondary: Increased Team CharacterSecondary: Increased Team Character Comradery, Work Ethic, Discipline, Motivation, & PrideComradery, Work Ethic, Discipline, Motivation, & Pride

ConclusionConclusion Strength & Power are PRIMARY concern of MAIN off-season purposeStrength & Power are PRIMARY concern of MAIN off-season purpose

What the main purpose (or use) of the “Weightroom”?What the main purpose (or use) of the “Weightroom”? Increased Strength & Power—PERIOD!Increased Strength & Power—PERIOD!

So don’t “do everything” in the weightroom, just get So don’t “do everything” in the weightroom, just get strong & powerfulstrong & powerful Speed will improve with very little agility training AND + strength & Speed will improve with very little agility training AND + strength &

powerpower Bodyweight will increase with very little emphases AND + strength & Bodyweight will increase with very little emphases AND + strength &

powerpower Tackling, blocking, & other skills are best taught in pads—not the Tackling, blocking, & other skills are best taught in pads—not the

weightroomweightroom These skills are also improved with very little training AND + strength & These skills are also improved with very little training AND + strength &

power power Character traits will be learned along the way, no need to focus on themCharacter traits will be learned along the way, no need to focus on them

These traits will be improved with very little emphasis AND + strength & These traits will be improved with very little emphasis AND + strength & powerpower

Strength/Power Strength/Power PrinciplesPrinciples

How is Strength/Power Built?How is Strength/Power Built? Multi-joint movements/exercisesMulti-joint movements/exercises

No isolation exercisesNo isolation exercises Strength: Squat, Bench, & RowsStrength: Squat, Bench, & Rows Power: Snatch, CleanPower: Snatch, Clean

Low Volume & Fatigue—low reps, more restLow Volume & Fatigue—low reps, more rest Strength: 3-6 rep rangeStrength: 3-6 rep range Power: 1-3 rep rangePower: 1-3 rep range 3 min rest between sets3 min rest between sets

Increase Intensity—bar weight increases over Increase Intensity—bar weight increases over timetime

Exercise Technique—Exercise Technique—MASTERMASTER few VS “Doing” few VS “Doing” manymany

The Basic 5x5 ProgramThe Basic 5x5 Program Mon/Wed/Fri “5x5 Heavy” DaysMon/Wed/Fri “5x5 Heavy” Days

80 minutes80 minutes Group A (split, then flip-flop) 35 minGroup A (split, then flip-flop) 35 min

Squat, Bench/Row 5x5 3 min/set, 15 min/exSquat, Bench/Row 5x5 3 min/set, 15 min/ex Group B (all one, then all other) 35 minGroup B (all one, then all other) 35 min

Snatch, Clean 5x3r 3 min/set, 15 min/exSnatch, Clean 5x3r 3 min/set, 15 min/ex Team Abs 10 minTeam Abs 10 min

Tu/Th “20x1 Tech/AG” Days Tu/Th “20x1 Tech/AG” Days 80 80 minutesminutes Group A 40 minGroup A 40 min

Snatch, Clean 20x1r 1 min/set, 20 min/exSnatch, Clean 20x1r 1 min/set, 20 min/ex Group B 40 minGroup B 40 min

Agilities, Dots 10 min/exAgilities, Dots 10 min/ex Bounding, Lines 10 min/exBounding, Lines 10 min/ex

Wed “Power” DaysWed “Power” Days Same as M/W/F except with 85% of normal weightSame as M/W/F except with 85% of normal weight

The Condensed (JH) The Condensed (JH) VersionVersion

Mon/Wed/Fri “5x5 Heavy” Mon/Wed/Fri “5x5 Heavy” 45 45 minutesminutes Group A (flip-flop) 20 minGroup A (flip-flop) 20 min

Squat, Bench/Row 3x5 3 min/set, 10 min/exSquat, Bench/Row 3x5 3 min/set, 10 min/ex Group B 20 minGroup B 20 min

Snatch, Clean 3x3 3min/set, 10 min/exSnatch, Clean 3x3 3min/set, 10 min/ex Team AbsTeam Abs 5 min 5 min

Tu/Th “20x1 Tech/AG” Tu/Th “20x1 Tech/AG” 45 45 minutesminutes Group A 22 minGroup A 22 min

Snatch 10x1, Clean 12x1 1 min/set, 10 min/exSnatch 10x1, Clean 12x1 1 min/set, 10 min/ex Group B 22 minGroup B 22 min

Agilities, Dot Drill, Lines 7 min/exAgilities, Dot Drill, Lines 7 min/ex

Wed “Power” DaysWed “Power” Days Same as M/W/F except with 85% of normal weightSame as M/W/F except with 85% of normal weight

Details of the ProgramDetails of the Program All variables remain All variables remain CONSTANT/CONSISTENTCONSTANT/CONSISTENT

Exercises: Squat, Bench/Row, Snatch, CleanExercises: Squat, Bench/Row, Snatch, Clean Volume: 5x5, 5x3r, 20x1rVolume: 5x5, 5x3r, 20x1r Heavy (or Power) days are all IDENTICALHeavy (or Power) days are all IDENTICAL Technique days are all IDENTICALTechnique days are all IDENTICAL

Consistency helps kids/coaches understand/implement Consistency helps kids/coaches understand/implement programprogram

Kids/Coaches know what to do & expect in only a few weeksKids/Coaches know what to do & expect in only a few weeks Weight Accountability Weight Accountability *numbers that mean *numbers that mean

something*something* InitiallyInitially “Heavy Weight” is 75% of max “Heavy Weight” is 75% of max Weight up 5lb if all 5x5 done, down 20lb if not doneWeight up 5lb if all 5x5 done, down 20lb if not done

Insures the kids will Insures the kids will increase much more than decreaseincrease much more than decrease Affects kid’s body—adapt to ever-increasing weightAffects kid’s body—adapt to ever-increasing weight Affects kid’s view of weightroom—Affects kid’s view of weightroom—they expect to get strongerthey expect to get stronger

Weights written down on sheet by athlete after 5Weights written down on sheet by athlete after 5thth set set Coach will put Mon weights on the new sheet every weekCoach will put Mon weights on the new sheet every week

Technique days are 70% of Monday Weights Snatch & Technique days are 70% of Monday Weights Snatch & CleanClean

Power days are 85% of Mon Weights for ALL ExercisesPower days are 85% of Mon Weights for ALL Exercises

HVY-PWR-EZ HVY-PWR-EZ Weight ChartWeight Chart

Used Tu/Th for technique day weightUsed Tu/Th for technique day weight Ex. Mon = 205 Clean 5x3 (HVYEx. Mon = 205 Clean 5x3 (HVYEZ)?EZ)? 145lb range +/- to keep group same145lb range +/- to keep group same

Used Wed for power day weightUsed Wed for power day weight Ex. Mon = 275 5x5 Squat (HVYEx. Mon = 275 5x5 Squat (HVYPWR)PWR) 240lb range +/- to keep group same240lb range +/- to keep group same

Used for “max range” or aiming pointUsed for “max range” or aiming point Ex. 275 Squat 5x5, 205 Clean 5x3Ex. 275 Squat 5x5, 205 Clean 5x3 Likely max = (PWRLikely max = (PWRHVY for 5x3, HVY for 5x3,

PWRPWRHVY + down 1 for 5x5)HVY + down 1 for 5x5) Squat = 340lb range, Clean = 235lb Squat = 340lb range, Clean = 235lb

rangerange Chart Made With Microsoft ExcelChart Made With Microsoft Excel

Column 1 “15 + cell (above it = 100)” Column 1 “15 + cell (above it = 100)” & drag it down until desired max & drag it down until desired max weightweight

Column 2 “round (.85 * cell (to left)/5, Column 2 “round (.85 * cell (to left)/5, 0) * 5” & drag down to bottom0) * 5” & drag down to bottom

Column 3 “round (.7 * cell (to left)/5, 0) Column 3 “round (.7 * cell (to left)/5, 0) * 5” & drag down to bottom* 5” & drag down to bottom

HVY PWR EZ

100 85 70

115 100 80

130 110 90

145 125 100

160 135 110

175 150 125

190 160 135

205 175 145

220 185 155

235 200 165

250 215 175

265 225 185

280 240 195

295 250 205

310 265 215

325 275 230

340 290 240

355 300 250

370 315 260

385 325 270

400 340 280

Example Weekly Sheet From Estill Example Weekly Sheet From Estill County, KYCounty, KY

Feb 27, 2006 (Front Side)Feb 27, 2006 (Front Side)27-Feb   Squat 5x5   Row 5x5   Bench 5x5  

Last M W F M W F M W F

Baber 9 325     250     180    

Benedict 9 315     250     155    

Carson 9 345     250     210    

Covey 9 250     225     180    

McIntosh 9 280     250     190    

Peiffer 9 200     195     155    

Puckett 9 245     200     130    

Walling 9 250     210     175    

Wiseman 9 245     220     135    

Witt 9 290     250     190    

Example Weekly Sheet From Estill Example Weekly Sheet From Estill County, KYCounty, KY

Feb 27, 2006 (Back Side)Feb 27, 2006 (Back Side)27-Feb   Snatch 5x3   Clean 5x3   Dot Drill Weight

Last M W F M W F Tu Th

Baber 9 155     195     56    

Benedict 9 165     210     44    

Carson 9 170     215     58    

Covey 9 125     155     53    

McIntosh 9 145     185     63    

Peiffer 9 115     145     63    

Puckett 9 115     145     60    

Walling 9 140     175     48    

Wiseman 9 125     160     54    

Witt 9 145     185     61    

Estill County, KY Estill County, KY WeightroomWeightroom

Coaches’ Office

Squatting Key Coaching Squatting Key Coaching PointsPoints

Squat is King of Strength ExerciseSquat is King of Strength Exercise Kids have to get down to below parallel to get benefitsKids have to get down to below parallel to get benefits Coach “through heels”Coach “through heels”

Sit back on your heels (going down)Sit back on your heels (going down) Should be able to wiggle toes through the whole squatShould be able to wiggle toes through the whole squat Keep your heels down (at the bottom)Keep your heels down (at the bottom) Push through your heels (coming up)Push through your heels (coming up)

Coach “taking a dump”Coach “taking a dump” Sit back like you’re “taking a dump”Sit back like you’re “taking a dump” Don’t get crap on your feet… Sit way back, shoulders Don’t get crap on your feet… Sit way back, shoulders

forward forward Punish—Group: for ANY kids squatting above parallelPunish—Group: for ANY kids squatting above parallel

Call out each groups number of above parallel squats = Call out each groups number of above parallel squats = team up-downsteam up-downs

This really cuts down on above parallel squattingThis really cuts down on above parallel squatting

Bench/Rows Coaching Bench/Rows Coaching PointsPoints

Upper body is less coaching intensive than lower bodyUpper body is less coaching intensive than lower body Bench Press (Chest/Front Shoulder/Arm)Bench Press (Chest/Front Shoulder/Arm)

Big breath at top hold, descend slowly “on track” to Big breath at top hold, descend slowly “on track” to bottombottom

““Big air tight!”, you can’t over-coach breathing properlyBig air tight!”, you can’t over-coach breathing properly Smooth decent, not jerky or fastSmooth decent, not jerky or fast

Bar below nipples (sternum) w/ elbows in to body/lats Bar below nipples (sternum) w/ elbows in to body/lats tighttight

Smooth into and out of the chest, no bounceSmooth into and out of the chest, no bounce Drive elbows up and press to over eyes—focus on elbowsDrive elbows up and press to over eyes—focus on elbows

Row (Upper Back/Rear Shoulder/Arm)Row (Upper Back/Rear Shoulder/Arm) Deadlift barbellDeadlift barbell

Bend over to approx 45-60 degree angleBend over to approx 45-60 degree angle Pull bar back to belly with focus on elbowsPull bar back to belly with focus on elbows

““Break bar over your belly”Break bar over your belly” ““Smooth stretch…” going down + big breathSmooth stretch…” going down + big breath

Honestly, I don’t care much about either of these…Honestly, I don’t care much about either of these… I do them because…I do them because…

Kids love bench + pretty musclesKids love bench + pretty muscles Shoulder stability and strength helps avoid injuriesShoulder stability and strength helps avoid injuries They promote some balance to this leg-dominant programThey promote some balance to this leg-dominant program

Alterations, Problems, Alterations, Problems, ResolutionsResolutions

Alterations to 5x5Alterations to 5x5 Add the “Power” day WednesdayAdd the “Power” day Wednesday

Good for after all kids tap out 1-2 times on all exercisesGood for after all kids tap out 1-2 times on all exercises This should happen around 6-8 weeks inThis should happen around 6-8 weeks in

Starting weight is best 5x5 (weight before last decrease) minus 15-20lbStarting weight is best 5x5 (weight before last decrease) minus 15-20lb Only increase on Mon/FriOnly increase on Mon/Fri

Should last you another 4-6 weeks with few decreasesShould last you another 4-6 weeks with few decreases ProblemsProblems

5x5 doesn’t encourage muscle growth BEST*5x5 doesn’t encourage muscle growth BEST* 5x5 doesn’t fatigue kids BEST*5x5 doesn’t fatigue kids BEST* Kids need to gain muscle at some point…Kids need to gain muscle at some point…

ResolutionsResolutions Fatigue-Strength TrainingFatigue-Strength Training Only done Only done AFTERAFTER base strength/tech established (3+ mo of 5x5) base strength/tech established (3+ mo of 5x5)

Phase 1 “Max 12/Drop 12’s” (max 12, followed by 3x12 less weight, 45s timed Phase 1 “Max 12/Drop 12’s” (max 12, followed by 3x12 less weight, 45s timed rest for 2-3 wk)rest for 2-3 wk)

Phase 2 “Max 10/20” (max 10, followed by max 20, 4-5 min rest, 2-3 wk)Phase 2 “Max 10/20” (max 10, followed by max 20, 4-5 min rest, 2-3 wk) Phase 3 “Max 8/15” (max 8, followed by max 15, 4-5 min rest, 2-3 wk)Phase 3 “Max 8/15” (max 8, followed by max 15, 4-5 min rest, 2-3 wk) Weight increased in progression like in 5x5—up 5 if complete, down 10 if not Weight increased in progression like in 5x5—up 5 if complete, down 10 if not

completecomplete 4-6 week training period with growth increase w/ same type strength 4-6 week training period with growth increase w/ same type strength

progressionprogression Kids must EAT MORE FOOD + DRINK MILK DURING THIS PHASEKids must EAT MORE FOOD + DRINK MILK DURING THIS PHASE

5x5 fits right into this programming (right after it for 6-9 weeks)5x5 fits right into this programming (right after it for 6-9 weeks)

Questions?Questions? Feel free to contact me at Feel free to contact me at

either…either… www.robertwmcadams.cowww.robertwmcadams.co

mm robertmcadams75@yahoorobertmcadams75@yahoo

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