american football physical preparation - 8 Weeks Out€¦ · american football physical preparation With Buddy Morris and Ryan Williams. the biological theory of physical preparation

american football physical preparation

With Buddy Morris and Ryan Williams

the biological theory of physical preparation

Buddy Morris: Module One

the biological theory of physical preparationThe Human Body

» The human body is nothing more than an interdependent matrix system that communicates with and amongst itself all day long through electronically charged molecules – you are an ever evolving and fluctuating organism that is self-regulating and supercompensating – you are nothing more than a bio-electrical field that is hell bent on one function – SURVIVAL!

the biological theory of physical preparationAdaptation

» General Adaptation Syndrome – Hans Seyle › Alarm › Resistance › Exhaustion


» General Adaptation Syndrome

With exercise, low to medium magnitude workouts, will lead to supercompensation of various substrates, which in turn delivers an increase in performance.


» Supercompensation


» Fitness – Fatigue


» Preparedness – Readiness


» Is a phenomenon of accommodation

› Characterizes the organism’s entire reaction

› Reflects the specific features of the external influences


» It is the active maintenance of a definite level of disequilibrium between the organism and the environment

› The fundamental reason for the origin and development of accommodative reconstruction within the organism


» Training affects 7 different biological systems › Cardiac › Cardiopulmonary › Hormonal › Detoxification › Metabolic › CNS › Neuromuscular


» Heterochronicity of biological systems

» All these systems DO NOT adapt at the same time

» Adaptation is NOT an equilibrium process


Similar adaptations between high/elite level athletes regardless of sporting discipline

» Increased size of adrenal and endocrine glands » Higher presence of steroid hormones » Hypertrophy of immune cells » Increased oxidative capacity of FT and ST fibers » Sport-specific cardiac hypertrophy » Skeletal, myocardium and diaphragm hypertrophy » High parasympathetic dominance

the biological theory of physical preparationBiology of Physical Preparation

» Bioenergetics

» Biomotor abilities

» Biodynamics

the biological theory of physical preparationBioenergetics

» Alactic: Short Term, Creatine Phosphate, <10 sec.

» Lactic: Medium Term, Glycogen, 20-90 sec.

» Aerobic: Long Term, Oxygen/Fatty Acids, Several Minutes To Hours

the biological theory of physical preparationBioenergetics

» Capacity VS Power

» Bioenergetic Interations

the biological theory of physical preparationBio-motor Abilities

» Speed

» Strength

» Stamina

» Skill

» Suppleness

» Power


» Speed

› Endurance

› Maximal Velocity

› Acceleration


» Strength

› Maximal

› Explosive

› Acceleration

› Starting

› Reactive

› Endurance

› Hypertrophy


» Stamina

› Endurance

› Capacity


» Skill

› Coordination

› Technique

› Tactics


» Suppleness

› Mobility

› Flexibility


» Power

› Maximal

› Endurance

the biological theory of physical preparationBiodynamics

» Movement Considerations

› Kinetics: Force, Velocity, Torque, Acceleration, and Power

› Kinematics: Kinetics with respect to joint angles

› Biomechanics: Applied mechanics to the human body


» Dynamic Correspondence – Yuri Verkhoshansky

› Dominant Muscles Involved

› Amplitude and Direction

› Magnitude of Effort and Time

› Accentuation of Amplitude

› Muscle Work Regime


» Exercises – Anatoli Bondarchuk

› General Preparatory

› Special Preparatory

› Special Developmental

› Competition

American Football requirements

Ryan Williams: Module Two

American football requirementsOverview

» Biological and Physiological

› Energetic: Dominantly supplied by the alactic and aerobic systems

› Motor: Combination of speed, strength, stamina, suppleness, skill, and power

› Dynamic: Sport-specific movement characteristics

American football requirementsBioenergetics

» Alactic-Aerobic Capacity

› Short Play (avg. 3-8s)

› Short Recovery (avg. 20-40s)

› Total of 40-50 Plays Per Side

› 2-3 Hours of Time

American football requirementsAmerican Football Requirements

» Team VS Team

› NFL – Denver Broncos VS Seattle Seahawks

› NCAA – Alabama Crimson Tide VS Oregon Ducks

› Would you train these teams the same?


» Tactics VS Tactics

› Pro-Style VS Spread Offense

› 4-3 VS 3-4 Defense

› Would you train the same?


» Philosophy

› Committed to the Run VS Pass-Heavy

› Heavy-Blitz VS Bend-But-Don’t Break

› Would you train the same?


» Position

› Lineman: All Offensive and Defensive Lineman

› Combo: RBs, LBs, TEs, QBs, etc.

› Skill: WR, DB

› Specialists: Kickers and Punters

› Would you train them the same?


» Individuals

› How does the player fit into the system?

› Examples: Every-Down Back VS 3rd-Down Back Pro-Style VS Option Quarterback 4-3 VS 3-4 Linebacker

› Would you train them the same?

MethodologyRyan Williams: Module Three

MethodologyThe High-Low Programming Model

» Originated by Charlie Francis

» Coached high-level sprinters and hurdlers

» The high-low model is easily adaptable to all sports

» Separation of high intensity and low intensity CNS stressors


» High CNS (95-100%): Alactic Power and Capacity

› Anti-Circulatory and Sympathetic Dominant

› Creates pressure against circulatory system

› Increases neural demand and speed reserves

› To expand alactic envelope you must train in an alactic environment/zone


» High CNS (95-100%): Alactic Power and Capacity

› Enhances muscle fiber recruitment

› 95% is Sub-Maximal and 100% is Maximal

› Requires 48-72 hours recovery between sessions

› Finite/limited capacity for the body to handle high intense work


» Low CNS (75% or less): Aerobic Power and Capacity

› Pro Circulatory, which helps reset the parasympathetic nervous system (PNS)

› Keeps motor neurons hot, which lowers electrical resistance and increases motor unit activation (therefore motor neurons take on characteristics of white fiber)

› Prolong heat generated from active/dynamic warm-up


» Low CNS (75% or less): Aerobic Power and Capacity

› Increases capillary density, which slows blood flow down allowing for blood to stay in contact with tissue longer, this increases nutrient transfer and waste product removal (flush out the system)

› Requires 12-24 hours of recovery between sessions

› Secures high adaptation


High Intensity Low Intensity

Sprints Tempo Runs

Jumps Abdominals

Throws Extensive Med-Ball Throws

Maximal Weights Sub-Maximal Weights

Specialized Drills Mobility WorkAny Exercise Performed Intensively

Any Exercise Performed Extensively

MethodologyHigh CNS Template

» Alactic Capacity or Power

» Jumps – Unloaded

» Throws – Loaded

» EMS – If Necessary

» Strength – Primary Lower Body

» Hypertrophy – Auxiliary Lower Body

MethodologyLow CNS Template

» Aerobic Power or Capacity – Tempo, Abs, etc.

» Upper Body Prehab (Neck, Cuff, Scap. Stability)

» Upper Body Land or Throw

» Strength – Primary Upper Body

» Hypertrophy – Auxiliary Upper Body

MethodologyReciprocity of Training Modes

• Alac&c Sprints, Aerobic Strength Endurance, Maximum Strength/Hypertrophy Aerobic Endurance

• Anerobic Strength Endurance, Aerobic Resotra&on, Mixed Endurance Glycoly&c Endurance

• Aerobic Endurance/Restora&on, Explosive Strength, Maximum Strength/Hypertrophy Alac&c Sprints

• Neural max Strength, Flexibility, Aerobic Restora&on

Maximum Strength/Hypertrophy

• Any training aCer dominant/primary task Technical Ability

MethodologyTraining Effects

» Acute

» Immediate

» Cumulative

» Delayed

» Residual


» Acute: Changes in the body’s state that occur during the exercise bout


» Immediate: Changes in the body’s state resulting from a single workout and/or single training day


» Cumulative: Changes in the body’s state and level or motor/technical abilities resulting from a series of workouts


» Delayed: Changes in the body’s state and level or motor/technical abilities attained over a given time interval after a specific training program


» Residual: Retention of changes in the body’s state and motor abilities after a cessation of training beyond a given time period

MethodologyResidual Effects

MethodologyMaximal Output

» Increasing maximal bio-motor (speed, strength and power) and bioenergetic (alactic and aerobic power) output

» By increasing the maximum output of an ability or system, special work capacity is enhanced

MethodologyOperational Output

» Speed Reserve

» Power Reserve

» Strength Reserve

» Alactic Envelope

» Aerobic Efficiency

MethodologyBioenergetics Methods

» Alactic Power: Increasing the duration of time (for one bout) and magnitude of effort that the alactic system can perform

» Methods

› <10 Second Per Rep

› Full Recovery (varies, but average of 3-5 minutes)

› Multiple Repeats, Sets and Series


» Alactic Capacity: Increasing the total amount of work that can be performed by the alactic energy system

» Methods

› <10 Second Per Rep

› Incomplete Recovery (varies, but usually 10-60s)

› Multiple Repeats, Sets and Series (larger volume than alactic power)


» Aerobic Power: Increasing the magnitude of effort that can be supplied by the aerobic system

» Methods

› Long-Duration, Sustained Intensity Activity

› HR Zones

› RPE


» Aerobic Capacity: Increasing the total amount of work that can be performed by the aerobic system

» Methods

› Any Type of Circuit Training

› Combination Workouts

› Interval-Repeat-Serial

MethodologySpeed Methods

» Endurance: >70m

» Maximal Velocity: 40-70m

» Acceleration: 0-40m

MethodologyStrength/Power Methods

» Maximal: >80%, 1-5 Reps

» Explosive: 50-80%, 1-10 Reps

» Acceleration: 30-60%, 1-10 Reps

» Starting: 20-40%, 1-10 Reps

» Reactive: 0-30%, 1-10 Reps

» Endurance: 0-70%, 8-20 Reps

» Hypertrophy: 60-80%, 6-12+ Reps (TUT)

ProgrammingBuddy Morris: Module Ten

ProgrammingYearly Programming – NCAA

ProgrammingYearly Programming – NFL

ProgrammingMonthly Programming

» Loading Progressions

» Concentrated Blocks

» Bioenergetic Blocks


0

1

2

3

4

5

6

Ascend Undulate Descend Undulate Step Flat

Micro 1

Micro 2

Micro 3

Micro 4


» Concentrated Blocks

› Heavy loading of one bio-motor ability: strength, speed, power, stamina, skill, etc.

› Verkhoshansky: Block A › Block B › Block C

› Issurin: Accumulation › Transmutation › Realization

› American Sports: Training camps (heavy load of skill work)


» Bioenergetic Blocks: Performed to secure biochemical, physiological and morphological adaptations necessary for high performance levels

› Power: highest output in shortest time interval

› Capacity: largest amount of work per unit time

› Ex. Alactic Capacity vs. Power

ProgrammingWeekly Programming

» High-Low

» Undulating

» Linear


» High-Low

Sun. Mon. Tues. Wed. Thurs. Friday Sat.


» Undulating


Intensity

Volume


» Linear


Volume

Intensity

ProgrammingDaily Programming

» Example High CNS Workouts

» Example Low CNS Workouts

» Coach X Standard Weekly Workout Template

ProgrammingCNS High

» Warm-Up A

» Sprints: Resisted (0-40m) › Acceleration (0-30m) › Maximal Velocity (40-60m) › Flying (5-20m Run-Up) 100-300m Total Volume

» Jumps: Rudimentary › Box/Stair/Into Pit/Hill › Broad › Hurdle › Weighted › Depth 10-50 Contacts, Various Combination Methods

» Medicine Ball Throws

› 2-5 Throw Variations

› 3-20 Throws Per Exercise

» Weights

› Lower-Body, >80%, Submaximal or Maximal Effort, Prilepin’s Chart for Volumes

› Squat

› Posterior Chain

› Prehab/Auxiliary Work

ProgrammingCNS Low

» Warm-Up B

» Extensive Tempo: <75% Max V., 50-100m, 1000-2000m Total Volume

» Abdominals: 300-1000 Total Reps, Circuit; Stuart McGill or Charlie Francis Style

» Extensive Med Ball: 300-1000 Total Reps, Circuit

» Weights

› Upper Body

› >80%, Submaximal or Maximal Effort

› Prilepin’s Chart for Volumes

› Press

› Row

› Prehab/Auxiliary Work

ProgrammingCoach X: Monday

FIELD WORK » Active/Dynamic Warm-Up

» Speed Mechanics/Drills

» Speed Training: Charlie Francis Short to Long Program

» Example

› 1st 3 Weeks of Training Block › Hills for Acceleration

10/10m, 10 sec. rest per run, 2 min. after set

10/20m, 20 sec. rest per run, 2 min. after set

10/30m, 30 sec. rest per run (skill only)

» Total volume of speed training is between 300-500

ProgrammingCoach X: Monday

WEIGHT ROOM » Jumps: Before or After (Primer or PAP)

» Strength Training

› Pre/Rehab

› Squat

› Posterior Chain Work (2 Exercises)

» Mobility Work/Static Stretch

» Core Stabilization Exercises › Timed Method

» Strength training guidelines with exception of rehab/

prehab work, NO MORE than 3-5 exercises

ProgrammingCoach X: Tuesday

WEIGHT ROOM

» Prehab/Rehab Work

› Rotator Cuff

› Neck

› Traps

» Med Ball Throws or ISO Holds

» Upper Body Training

› Max Effort Exercise: Press Variation

› Assistance Exercise for Chest (PAP)

› Rowing/Back Exercise

› Upper Back Work

› Light Triceps Work Low Intensity, Higher Volume/Reps

2-3 Sets, 10-15 Reps

ProgrammingCoach X: Tuesday

FIELD

» Abs/Repetition Method

» Active/Dynamic Warm-Up

› Followed by Conditioning i.e. 2 min/3 min rest, yardage based on position

» Mobility Work/Static Stretch After

ProgrammingCoach X: Thursday

FIELD


» Speed Mechanics/Drills

» Wall Acceleration Position

» Speed Training

› Same volume of work as Monday

› As they adapt to training, the sets and reps will change

ProgrammingCoach X: Thursday

WEIGHT ROOM

» Strength Training

› Dynamic Effort Method (OL/DL, LB/TE)

› Skill › Uni-Lateral Movements (Start with BB Lunge)

› Posterior Chain

› Rehab/Prehab

» Post Mobility Work

» Static Stretch

» Core Stabilization › Timed Method

ProgrammingCoach X: Friday

WEIGHT ROOM » Pre/Rehab Work › Rotator Cuff › Neck › Traps » Upper Body Plyometrics › MB’s, Altitude Drops, Isoballistics, Depth Drop Push-Ups » Dynamic Bench Press › 3 Week Waves (Step Loading) › Isomiometrics › Reactive/Speed Method › Straight Weight › Chains and Bands » Triceps Emphasis 1-2 Exercises › Close Grip Board Pressess, DB Tricep Extensions » Back Exercise or Vertical Pull › Variations of Posterior Deltoid or Lateral Raises

ProgrammingCoach X: Friday

FIELD

» Abs/Repetition Method


» Conditioning

› Timed Work/Rest Intervals

› Fartlek’s

› Tempo Work

» Mobility Exercises/Static Stretch

ProgrammingFinal Thoughts

» Training is a long term process – there are no quick fixes » Training does NOT happen linearly » Training is NOT black and white, it is very gray and fuzzy » Training seeks results, science seeks answers » Nothing works forever » To adapt is not to adapt » Have no way as way, and no limit as limit » Retain what is useful, disregard what is useless

ProgrammingFinal Thoughts – Continued

» Correct one thing at a time, 85% success rate » Two things at one time, 35% success rate » Three things at one time, BEST OF LUCK!!! » When discussing successful training programs, there is no right or wrong way » If you get bored reading it, just think of how your athletes will feel doing it » If you get tired writing it, just think of how the body will reside doing it

american football physical preparation - 8 Weeks Out€¦ · american football physical preparation With Buddy Morris and Ryan Williams. the biological theory of physical preparation

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