Post-Season
Programs
Upon
completion of the football season, the athletes should take one month of active
rest. The only lifting that will be done
during this month is the testing to find the athlete’s one-rep maximum in the
primary exercises. These 1RM will be
used for the winter training cycle. The
coach may also test the athletes in any other exercises or agilities that they
deem necessary.
The post-season program will begin
immediately following the month of active rest and testing. The post-season program is designed to
reacclimatize returning players and introduce a basic training program for new
players and in-coming freshman at the high school level. Before the program begins, one week should be
taken to demonstrate techniques for all of the exercises.
The
post-season program is an eight-week cycle, with part of the program occurring
over the holiday break. Typically, the
athletes will have nine weeks to complete the eight-week cycle, allowing for a
week off between holidays. The program
involves a lot of dedication on the behalf of the athlete, especially for a
college athlete since the holiday break may run for four to five weeks. Strength gains are generally smaller during
this cycle due to unsupervised training and also due to the fact that the
biggest gains will be seen in the spring and summer, when most athletes are
beginning a serious training program for the first time that season.
By clicking on the links below, you will
find samples of 3-day, 4-day, and 5-day programs. It is important to evaluate previous programs
each year and design and implement a program that will benefit the needs of the
athletes and meet time and facility constraints. Please use the exercise menu to choose your
exercises for the workout cards. In
addition to lifting 2 to 3 days each week, it is important to implement some
conditioning and agility training--these are incorporated into the program. Typically, we will have a distance run of 2
miles on one day, and on another day have some type of sprint or interval
training. We will also include some
plyometrics, agilities, and medicine ball training which is also included on
the workout cards.
3-Day Post-Season Programs (2 days of weight training, 1 day of
additional training)
4-Day Post-Season Programs (2 days of weight training, 2 days of
additional training)
5-Day Post-Season Programs (3 days of weight training, 2 days of
additional training)