This is a sample football strength training program to build maximal strengthWhy is maximal strength important?Quite simply it is a precursor to developing explosive power THE most important physical trait in football. You must convert any gains in strength into sport-specific power if you want to dramatically improve your performance on the field.If you need to increase your size and lean weight, you should first follow a hypertrophy program. Fitness Tests - Step Number 1 To Athletic Success Mar 25, 16 11:53 AMFitness tests form the foundation of any good sports training program. Best for: casual, recreational runners or active athletes with little to no experience racing recently (if at all), who can run 20 to 30 minutes without stopping, without knee or joint pain. Cross Training (XT): Cross training is low-impact exercise, such as biking, swimming, rowing, skating, using the elliptical trainer, cross-country, or skate skiing. Another way to gauge your effort is by using perceived effort, or running based on feeling.
90-95% effort: fast, but not all out, and can only be sustained for short periods of time (30 seconds to 2 minutes). Fartlek: Fartlek, the Swedish term for speed play, is a continuous run during which the athlete plays with various speeds or efforts over various time periods or distances.
Intervals: Recurrent periods of higher-intensity exercise (and effort) ranging from 1 to 10 minutes followed by a recovery interval of varying time.
Hill Pick-ups: The practice of running up hills fast, at 80-85% or 90-95% effort of Maximum Heart Rate (MHR). Filed Under: Training, Training Plans About Sven HaugSven Haug has more than 16 years of coaching experience, which includes coaching for the world famous Santa Monica Track Club. We all know that sports supplements can help give athletes, bodybuilders, people on weight loss plans, and anyone simply wanting to be physically fit the extra energy and fuel that their bodies need along with the increased performance that they desire. In at the moment’s day and age whereby individuals have turn into extra weight and well being acutely aware, getting private coaching is popping out to be the brand new development. Find plan - bodybuilding., Find plan home free, complete fitness plans industry' experts. Exercise plan bodybuilding 50, There reason bodybuilding 50 difficult successful bodybuilding 20. Vegetarian bodybuilding diet meal plan build build, Vegetarian bodybuilding diet meal plans sacrifice build muscle vegetarian. Download free workout plan & bodybuilding diet ebook, Start building muscle mass free ebook! There is a high correlation between an athletes strength and explosive power and their sprint performance (3,4,5).
While other elements of the speed training program aim to condition the metabolic and neuromuscular systems, technique training results in a more efficient use of energy.
While strength and power training alone can increase an athletes speed, combining it with sprint training is more effective (2).Basic sprints help to improve reaction time, acceleration, top speed and deceleration. Liner speed training aims to improve speed and acceleration and requires maximal effort and near maximal velocity. A fast athlete can not only accelerate and move in multiple directions rapidly, they should also have the ability to repeat rapid movements with minimal loss of speed.In multi-sprint sports such as hockey and basketball, players are often required to repeat several high intensity runs, all-out sprints and sharp changes in direction without rest.
As with other components of conditioning, the speed training program varies over the course of the year.


As such it is not suitable for anyone under the age of 18 and who does not have several years of weight lifting experience. Keep the bar close to the body.Once you have extended the lower leg shrug your shoulders and at maximum elevation of the shoulders start pulling with the arms.
Deadlifts have a lighter resistance as too much weight can place strain on the lower back.Don't forget, this is just one phase of a football strength training program.
You’ll increase the amount of time you can run as well as your ability to handle more intense bouts of exercise. This may be less accurate, especially during early years of running or after an extended period off.
This tempo run pace improves your anaerobic threshold, also known as your lactate threshold.
These short bouts of faster running introduce your body to speed work and prepare your legs for more intense sessions. The athlete may play with speeds that correspond with various intensity levels, like 75-80%, 80-85%, or 90-95% efforts. Pyramid training improves speed, typically 20 seconds faster than your 10k goal pace per mile. Run at a specific % Effort, but generally at a conversational pace, these runs strengthen your cardiovascular system, increase muscle strength and endurance, and burn fat—plus build mental endurance.
He holds a MS in Sports Medicine from the University of California Long Beach and a BS in Kinesiology from UCLA.
For example, straight-line sprinting has been shown to have little or no effect on agility tests that involve various changes of direction even though it improves 30meter sprint time (1). Of course, its not only elite sprint athletes that can benefit from examining and correcting their sprinting technique.Working on running biomechanics is low intensity and should not aim to fatigue the athlete. This type of activity leads to rapid blood lactate accumulation severely hindering peak power and rate of force development (11).Training can help to curb lactate accumulation and increase the rate of clearance (12,13,14). How much emphasis it is given at any point in the season obviously depends on the sport (i.e. Step under bar and position bar across posterior deltoids at middle of trapezius (as shown). Check the other articles for programs that fit into other phases.And make sure to read the 12-month football strength training article which plugs everything into a complete plan. First, find your Resting Heart Rate (RHR) in beats per minute (bpm): Count your heartbeat for one minute before rising in the morning or after you have been resting for an extended period of time. Although factors such as fatigue, illness, and stress can affect your heart rate, I recommend training with a heart rate monitor. This will improve your VO2 max, which is the maximal rate at which oxygen can be taken up, distributed, and used by the body during physical activity.
Interval training primarily improves your anaerobic threshold (AT), also known as your lactate threshold (LT), as well as your speed and strength.
Sven is a two-time Olympic Trials qualifier (1992 and 1996) and a former middle distance runner for both the German National team and the Santa Monica Track Club.
This has obvious implications for many athletes that rarely have to run in straight lines but are involved in regular, quick changes of direction.This article sets out the guidelines for increasing speed and agility.


The more force a muscle can produce, the more potential there is for greater power and speed. The shorter and more intense the interval, the greater the improvement in speed and strength.
While some components of fitness (such as strength, power and basic speed) are relevant to most athletes, other elements of fitness covered here (such as speed-endurance and agility) are not applicable to all.An obvious example is the 100meter sprinter compared to a soccer player. Of course the other element of the power equation is the speed of muscle contraction or the rate of force development.A bodybuilder or weightlifter may be exceptionally strong but lack significant power if they are unable to apply that strength quickly.
Agility training aims to convert basic speed into sport-specific speed.As with basic sprint training, the work to rest ratio should allow adequate recovery between intervals and sets.
For team sports the following model is an example of how speed training changes over the course of a competitive year:Early Pre-SeasonThe emphasis is on building a general conditioning base with maximal strength training and endurance training.
Lift elbows up, pull shoulder blades together, and lift chest up to create a shelf for the bar.2. The sprinters speed training program will focus predominantly on acceleration and maximal velocity in a straight line, whereas the soccer player rarely, if ever, reaches top speed. Similarly, individuals that can contract their muscles and move their limbs very rapidly are not necessarily the fastest athletes as they may not be able to generate significant force with each foot strike.Once a phase of maximal strength training has been completed it can be converted into explosive power through plyometric training for example. Sprints can be repeated at near maximal velocity, which is necessary to induce the right neuromuscular adaptations.A basic speed training program can be adapted by running uphill and downhill. Agility training relies on a high degree of co-ordination and movement quality, which becomes difficult in the presence of fatigue.
For details on a developing a suitable strength and power training program see the sport-specific approach to strength training programs and associated articles. Many of the coaching points for proper sprinting technique can be applied to agility training.Sprint technique, basic speed training and agility training should all occur at the start of a training session when the athlete is fresh.
Unlike basic speed and agility training, speed endurance conditioning is highly fatiguing and energy depleting. It can take up to 8 weeks for before a conditioning response is seen (19), which may mean there is some overlap into the competitive season.In-SeasonSpeed and agility training is maintained. Keep training to the bare essentials focusing on the prime movers rather than smaller muscle groups.Football strength training must be specific to the game. You won't - they'll be too heavy to move quickly but your efforts will teach your body to recruit the largest number of fast twitch fibres as quickly as possible. Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. DO NOT allow knees to go past the big toe or deviate medially or laterally throughout movement.



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