Program Design for Collegiate Football Player- Wide Receiver

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Program Design for Collegiate Football Player- Wide Receiver By Katlin Tuckett

Transcript of Program Design for Collegiate Football Player- Wide Receiver

Program Design for Collegiate Football Player- Wide ReceiverBy Katlin Tuckett

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.

References Baechle, T. R., Earle, R. W., & National Strength &

Conditioning Association (U.S.). (2008). Essentials of strength training and conditioning. Leeds: Human Kinetics.