Program Design for Collegiate Football Player- Wide Receiver
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Transcript of Program Design for Collegiate Football Player- Wide Receiver
Athlete Overview
• Training status= Advanced
• Male
• 18 years old
• Height 6’0
• Weight 170 lbs
• Position: Wide Receiver
Athletes Goals & Objectives
The athletes goals/objectives of the training program consist of gaining:
Speed & AgilityStrength & HypertrophyPower
Testing for Wide Receiver
Before testing the athlete must warm up with a few sets of the test, starting with light loads (usually at 50% of estimated 1RM)
This test will reflect force and velocity
• Testing for Anaerobic or Maximum Muscular Power:
The amount of high force that is exerted/performed at a high speed (explosive movements, takes about 1 second)
Testing contains: 1RM power clean, snatch, and push jerk. Also height of a vertical jump.
Testing for Wide Receiver
Before testing the athlete must warm up with a few sets of the test starting with light loads (usually at 50% of estimated 1RM)
This test takes about 2-4 seconds to perform
Testing for Muscular Strength:The amount of force a muscle can exert during maximal
effort with maximal weight one time (1RM)Testing contains: 1RM bench press and back squat Testing for 1RM will help figure other percentages in
order to help with hypertrophy
Testing for Wide Receiver
Before testing the athlete must warm up
Testing for these should also be performed on a nonslip surface and with correct footwear
Testing for Speed: This focuses on the amount of distance covered in a
specific amount of time (usually not over 200m in distance)
Testing contains: 40 yard dash
Testing for Agility: This is the ability to start, stop, and change direction
quickly and while maintaining control Testing contains: Shuttle run and ‘L’ drill
Periodization for Collegiate Football Player, Position- Wide Receiver
Macrocyle for Collegiate Football Player- Wide Receiver
Aug Sept Oct Nov Dec Jan Feb Mar Apr May June July
Pre-season In-Season
Post-Season Spring Ball-Season Off-Season
Endurance/ hypertrophy/ strength & power training
MaintenanceActive
restHypertrophy/Maintenance Hypertrophy/strength/power training
Exercise Selection
Power clean
Snatch
Clean & jerk
Back squat
Font squat
Bench press
Overhead squat
Box jumps
Barbell lunges
Sumo squat
Dead lift
Sprinting ladders
Sprints
Core exercises
Bicep curl
Triceps extension
Incline bench press
Bent over row
Dumbbell bench
Push press
Romanian dead lift
Preparatory Phase(August)
Training will happen 3 days per week
Monday: Legs
Wednesday: Chest, back, triceps
Friday: Biceps and shoulders
Core exercises will be performed each session
Goal: Hypertrophy, endurance, strength, & power
MONDAYPre-season
Exercise Sets Repetitions Intensity % of 1RM
Dead Lift 3 6-12 67-85%
Barbell Back Squat 3 6-12 67-85%
Box Jumps 3 15 Body weight resistance
Hang Cleans 3-5 3-5 67-85%
RDL’s 3 6-12 67-85%
WEDNESDAYPre-season
Exercises Sets Repetitions Intensity % of 1RM
Bench press 3 6-12 67-85%
Bent over row 3 6-12 67-85%
Rope triceps extension 3 6-12 67-85%
Triceps kickbacks 3 6-12 67-85%
DB bench press 3 6-12 67-85%
Lat pull down 3 6-12 67-85%
FRIDAYPre-season
Exercise Set Repetitions Intensity % of 1RM
Push jerk 3-5 3-5 67-85%
DB bicep curl 3 6-12 67-85%
Arnold press 3 6-12 67-85%
Preacher curl 3 6-12 67-85%
Push press 3 6-12 67-85%
Core ExercisesPre-season
Exercise Set Repetitions Intensity % of 1RM
Stability ball crunches 2-3 20 67-85%
Plank 2-3 Timed 67-85%
Supine leg raises 2-3 10-15 67-85%
Russian Twist (w/medicine
ball)2-3 20 67-85%
In-Season(Sept-Dec)
Training will happen 2-3 days per week
Monday: Upper body
Wednesday: Lower body
Core exercise will happen each session
Goal: Maintenance/upkeep from gains during off-season & pre-season
Sprint intervals should be performed one-two times weekly during practice along with speed, agility, and other running conditioning can be implemented into practice time during the week.
MONDAY(upper body)In-season
Exercise Set Repetitions Intensity % of 1 RM
Bench press 2 6 80-85%
Push press 2 6 80-85%
Barbell skull crushers 2 8 80%
DB hammer curls 2 8 80%
Low-pulley seated row (machine)
2 10 75%
Barbell up-right row 2 10 75%
Supine leg raise 2 Timed Max in 60 sec
WEDNESDAY(lower body)In-season
Exercise Set Repetitions Intensity % of 1RM
Power clean 2 4 85%
Front squat 2 5 80%
Hamstring curl 2 10 75%
Leg extension 2 10 75%
Barbell Step up 2 6 (each leg) 80%
Abdominal crunch 2 Timed Max in 60 sec
Post-Season(January)
Active rest phase
No formal or structured workouts will take place
Goal: For the athlete to recuperate physically and psychologically from in-season training.
Activities such as recreational fitness, swimming, jogging, informal basketball, and circuit weight training are encouraged.
All activities should be performed at low volume & low intensity
Spring-Ball Season(Feb-April)
Hypertrophy phase
Workouts will take place 3-4 times per week
Conditioning will contain early morning running
Monday: Lower body
Tuesday: Upper body
Thursday: Lower body
Saturday: Upper body
Goal: hypertrophy and maintaining strength
MONDAY(lower body)Spring-ball Season
Exercise Set Repetitions Intensity % of 1RM
Snatch 3 8-10 67-85%
Back Squat 3 8-10 67-85%
Forward step lunge
3 8-10 (each leg)
67-85%
Overhead barbell squat
3 8-10 67-85%
RDL’s 3 8-10 67-85%
Plank 3 Timed 60 seconds
TUESDAY (upper body)Spring-ball Season
Exercise Set Repetition Intensity % of 1RM
High pull 3 8-10 67-85%
Incline bench press
3 10 67-85%
Lateral shoulder raise
3 10 67-85%
Close-grip bench press
3 10 67-85%
Barbell bicep curl
3 10 67-85%
DB overhead triceps extension
3 10 67-85%
Russian Twist (w/medicine ball)
3 10 Medicine ball weight
THURSDAY(Lower body)Spring-ball Season
Exercise Set Repetitions Frequency % 1RM
Glute/Ham raises
3 10 Body weight
Pistol squat 3 10 (each leg) Body weight
Goblet squat 3 10 67-85%
Step ups 3 10 (each leg) 67-85%
Abdominal-Medicine ball toss
2 Timed Max in 30-60 seconds
SATURDAY(upper body)Spring-ball Season
Exercise Set Repetition Intensity % of 1RM
Stability ball push-up 3 10 Body weight
Triceps dips 3 10 Body weight
Pull ups 3 10 Body weight
Bench press w/chains or resistance
bands connected on
ends
3 10 67-85%
Sit ups 3 10 Body weight
Off- Season(May-July)
Training will take place 3-4 times per week
Other training will include aerobic exercises to maintain or improve cardiovascular fitness.
More than one mircrocyle will take place during the off-season
Microcycle 1: 3 days per weekMonday/Wednesday/Friday: Full bodyGoal: Basic Strength Phase
• Microcycle 2: 4 days per weekMonday/ Thursday: Lower bodyTuesday/Friday: Upper bodyGoal: Hypertrophy/ endurance
Microcycle 1:Monday/Wednesday/ Friday(Full body)
Exercise Set Repetition Intensity % of 1RM
Power clean 3 5 87%
Hip Sled 3 6 85%
Bench press 3 6 85%
Bent over row 3 10 10RM
Upright row 3 10 10RM
Military press 3 10 10RM
Sit-ups 3 20 Body weight
Monday (heavy day), Wednesday (light – about 80% of Monday’s load), Friday (medium – about 90% of Monday’s load)
Microcycle 2:Monday/Thursday (Lower body)
Exercise Set Repetition Intensity % of 1RM
Hang snatch 3 5 87%
Back squat 3 6 80%
Standing calf raises 3 8 75%
Barbell walking lunge 3 8 (each leg) 75%
Dead lift 3 8 75%
Abdominal crunch 3 20 Body weight
Monday (heavy load), Thursday (light load – 85% of Mondays load)
Microcycle 2:Tuesday/Friday(Upper body)
Exercise Set Repetition Intensity % of 1RM
Alternating Hammer curl 3 8-12 (each arm) 67-85%
Lying triceps extension 3 8-12 67-85%
Incline DB bench press 3 8-12 67-85%
Flat DB fly 3 8-12 67-85%
Shoulder press (machine) 3 8-12 67-85%
Seated barbell shoulder press 3 8-12 67-85%
Preacher curl 3 8-12 67-85%
Triceps pushdown (machine)
3 8-12 67-85%
Hanging leg-raise 3 20 Body weight
Evaluating
Test athlete at least 2-3 times per year in each lift and according to tests listed previously.
Check previous scores/times and compare to see if the athlete is improving and moving towards their goals.
If there is no improvement or moving in the direction towards the athletes goals than re-evaluate and adjust training program accordingly.
Things to consider include: injuries, overtraining, diet, and the attitude of the athlete.
Conclusion This program is designed to obtain strength,
hypertrophy, endurance, and power according to the athletes goals. By following the periodization model, mesocycles, and microcycles, this wide receiver will be able to achieve his goals.