1. Year Long Football Macrocycle
Ron McKeefery, CSCS, SCCC
Head Strength & Conditioning Coach
University of South Florida

2. Philosophy OVERLOAD PROGRESSION BALANCED DEVELOPMENT PERFECT TECHNIQUE
REVERSIBILITY
SPECIFICITY
SUPERVISION
PERIODIZATION
EVALUATION
VARIETY

3. Stretch Warm-Up Groups Resistance Training Core Grip Neck
Workout
Stretch
Warm-Up
Groups
Resistance Training
Core
Grip
Neck

4. Stretch Static Specific Warm-Up Definitive start time.
Increase core temperature
Specific Warm-Up
Upper Body
Lower Body

5. Warm-Up Dynamic Drills Speed Ladder Line Drills Machine Gun
Rope Hurdle
Mini Hurdles
Dot Drill

6. BALANCED DEVELOPMENT 1. NECK 3. MID-SECTION
A. Flexors (moving forward) A. Abdominals
B. Extensors (moving backward) B. Lower Back
C. Lateral Flexors (side to side)
D. Traps TORSO
A. Upper Back/Lats.
2. HIPS and LEGS B. Pectorals
A. Buttocks C. Deltoids
B. Quadriceps
C. Hamstrings ARM
D. Abductors/Adductors A. Triceps
E. Calves B. Biceps
C. Hands & Forearms

7. Resistance Training Linear Periodization Non Linear Periodization
Phases to Peak
Non Linear Periodization
Stay one phase
Repetition Range
Reach overload within a certain range

8. Linear Periodization Testing Lifts & Explosive
Bench
Squat
Power Clean
Snatch
Push Jerk
Hypertrophy (50-65%) Reps
Strength (65-80%) 6-9 Reps
Power (80-95%) 3-5 Reps
Peak (95-105%) 1-3 Reps

9. Non Linear Periodization
Multiple joint movements
Dictated by goals of program
Size – Hypertrophy
Increased Strength – Strength
Explosive Power – Power/Peak
Adjust one rep max as progress
Examples
Incline
Decline
Leg Press

10. Repetition Range Isolated Movements Time under tension principles
Minimum and maximum number of reps are determined to figure intensity.
Overload always goal.
Ex reps

11. Core Development 200 Reps Variety Rectus Abdominis Transverse Oblique
Erector Spinae

12. WINTER

13. Winter Resistance Training 4 times per week
2 Upper Body Workouts
2 Lower Body Workouts
8 Lifting groups starting on the half hour.
Groups no larger than 16
Broken down into groups of 4

15. Winter Morning Agilities 10 total 6:00 a.m. sessions
First 6 are done twice per week Monday and Thursday.
Last 4 are done once per week on Monday’s.
7 Stations 4 minutes per station
Bags Star Drill
4 Cone
Wave Weave
Jump Rope

16. Kravitz/Ochs Smith/Hobbie Bull Agility Franks/Burnham 5-10-5
4 CORNER STATION
BAG DRILLS STATION
Lane/Larimore
Kravitz/Ochs
Smith/Hobbie
Bull Agility
Franks/Burnham
5-10-5
WAVE DRILL STATION
Dawsey/Hearn
STAR REACTION STATION
Frey/Anderson
JUMP ROPE STATION
  Rachel

17. Winter Anaerobic/Speed Development Schedule
Weeks 1-3 once per week on Tuesday’s
Weeks 4-8 twice per week on Tuesday’s and Thursdays
Speed Development is conducted before Thursday workout

18. Winter Anaerobic/Speed Development Drills 30x40 yds (7,6,5)
Sprint Ladder 4x10,20,40,60,80,100 yds.
Gassers (45,43,41)
Half Gassers (20,18,16)
Crossfields (10,9,8)

19. Winter Power Position Workouts Wednesday’s 4:00 p.m.
Position Specific Drills Offensive/Defensive Line.
Drills upper body explosion, lower body flexibility
Competition Offense vs. Defense

20. Winter Winter Competition Team divided into three teams
Points given for Lifter of the Week, Hon. Mention, Breaking Team Record, Reaching Goals, etc.
Points are taken away for misses, tardiness, bad workouts, etc
Competitions each week to create intensity.

21. Winter Testing Height, Weight, Body Fat Bench Press Squat Power Clean
225 Rep Test
Vertical
40 yd Dash
Pro Agility

22. SPRING BALL

23. Spring Ball Resistance Training Conditioning Schedule Practice
3 times per week Mon, Tues, and Friday
2 Upper Body, 1 Lower Body
Same lifting groups except 2:30 due to meetings.
Decrease volume same intensity
Conditioning
Practice

25. MAY

26. May Active Rest Resistance Training Conditioning Schedule
4 times per week Mon, Tues, Thursday, Friday
2 Upper Body, 2 Lower Body
USF Weight Room open those in town
Conditioning
3 times per week
Aerobic, Anaerobic, and Agility

27. SUMMER

28. Summer Resistance Training Schedule
4 times per week Mon, Tues, Thursday, Friday
2 Upper Body Mon/Thurs
2 Lower Body Tues/Fri
High Volume and Intensity
4 Lifting Groups broken down into groups of four.
Add a fifth group for incoming freshman.

30. Summer Conditioning Schedule
4 times per week Mon, Tues, Thursday, Friday
Monday – Lateral Speed and Agility
Tuesday – Anaerobic Conditioning
Thursday – Position Specific
Friday – Anaerobic Conditioning

31. Summer Conditioning Lateral Speed and Agility Drills 3,4,5 Cone Drills
3 Cone Wheel Drill
5-10-5
Wave Drill
Short Shuttle

33. Summer Conditioning Anaerobic Conditioning Drills 300’s (55,53,51)
300 yd shuttle
200’s (45,43,41)
100’s (18,16,14)
Sprint Ladder
Gauntlet
60’s
40’s

38. Summer Conditioning Position Specific Drills
4 Stations General Athleticism
Pattern Running 3 x 10 patterns (2 minutes progressing to 1:15 seconds.

40. Summer Testing 300 yd shuttle
Height, Weight, Body Fat, Vertical, Bench, 225, Power Clean
Don’t test squat, 40, agility – Risk of injury

42. TRAINING CAMP

43. Training Camp Resistance Training Conditioning
5 workouts per group; Team workouts by Offense and Defense.
Workouts follow morning practice
Upper body workout
Conditioning
Gassers, Half Gassers, Crossfields
County Fair

44. INSEASON

45. Inseason Resistance Training Conditioning
Power Positions 3x’s per week Mon/Wed/ Thurs
Skill 2x’s per week Mon/Wed
Raging Bulls – 4x’s per week Mon/Tues/Thurs/Fri
Conditioning
Crossfields

49. Inseason Post Season Testing
Raging Bulls test all but 40, Agility, Shuttle
Starters test Ht., Wt., % Fat, Vertical, 225

50. CHRISTMAS

51. Christmas Active Rest Resistance Training Conditioning
3 x’s per week (Two Upper, One Lower)
Conditioning
Aerobic mins
100’s
Gassers