What do we do now? Year round, speed, strength, athletic, competitive development program

The biggest difference in high school football teams is what they do January through July To have a consistently successful team, you need to try to have the best year round program Don’t wait to have good players, develop good players “Football season never ends, the games just stop for awhile.”

Not an exercise science major No formal training in athletic development We do know your body adapts

We want to have the best year round program in the country We want the players to make DRAMATIC developments

What do we want to develop? The ability to play our football position Athleticism Football speed Reaction Dig your foot in the ground and cut Explosive strength Competitiveness Football decision making Toughness Motivation Strength (especially necks)

Get players there and Motivated Sell it We are going to have the best weight program in the country We are going to make DRAMATIC improvements Each practice wins the state championship Text, call, and see players Be positive Entire staff takes ownership Value this time, make it productive Keep them fresh, every day is different Adjust to your facility – you can have a tremendous weight program in your space

Basic Schedule 3 days a week 2.5 hours a day Roll – Beat Colonels Motivational talk Warm up Weights Drills Team

Necks With partner Individually All fours – 4 directions Lying down – 3 directions Individually Machines Shrugs

Pushing Good Bench Close Grip Towel Bench Military Incline Decline Skull Crusher Dips Dumbbell press – 1 & 2 arms Jammer Chips

Pushing Better Pushups Regular Close grip Wide grip Spiderman Clap Clap behind back

Pushing Best Basketball pass Push drill on chest Push drill with towel Punch sled

Pulls Good Curl Dumbbell curl Rows Shrugs Chips Reverse pulls at squat

Pulls Better Pull ups Chin ups Carry a heavy dummy

Pulls Best Tug of war Rope 1 towel 2 hands Right vs Right Left vs Left 2 towels – 1 on 1 3 towels – 2 on 2 Wrestle – One guy have hold with no locked hands for 30 seconds

Squat/Clean Good Squat Front squat Lumberjacks Rotation Deadlift

Squat/Clean Better Overhead squat Clean Clean pulls Hang jerk Clean/squat/press

Squat/Clean Even Better Jumps Squat jumps Broad jumps Bags Box plyos Side to side Back and forth Over a bunch Any variation Box plyos 360’s Split squat Scissors

Squat/Clean Best All the running and jumping drills that you can do