USF Summer Strength & Conditioning Program

1. USF Summer Strength & Conditioning Program Mike Golden Director of Strength and Conditioning University of South Florida February 19, 2011

2. Goal • To develop our players to the best of their physical abilities

3. Method “Keep the swords swinging until there are no more heads to roll. Give no quarter, take no prisoners. There is to be only one pace – all out. And only one direction – forward.” Attila

4. Training Philosophy Our training philosophy is focusing on becoming stronger as a team and as individuals. We do what works and get rid of what doesn’t. (New team every year)

5. Training Philosophy • Training Economy • We would rather do 6 productive exercises in 45 minutes than 8 unproductive exercises in 2 hours. • How can we achieve training economy? -Example: The Power Clean • Takes a long time to learn how to perform correctly • Any lift with poor technique is neither safe nor effective • By breaking down the power clean into its components, we can achieve the same outcome (Ex. Triple extension) with more efficiency (Hang clean/Clean pull) until the entire lift can be performed correctly

6. Training Philosophy • Perfect Technique – on all lifts and drills • Athletes have to do all movements correctly, with great speed and skill, before load is increased. • This will lead to long lasting gains in strength. (Ex- Incline DB) • Even in agility and strongman exercises the athlete must have his body under control.

7. Training Philosophy • Warm-ups • We believe in a comprehensive warm-up program that encompasses all aspects of movement (Speed/Agility/Quickness) • We will not start any strength training or specific drills until an athlete has broken a sweat • Low-to-high impact • Dynamic Mobility • Always incorporate speed drills • Work on GPP or any weaknesses that you feel a team might have

8. Training Philosophy Speed Essentials Dynamic Mobility • Straight Leg • Up & Out • Quick Feet & Go • Lunges • Carioca • Shuffle • Backpedal • Get Up & Go’s • High Knees • Butt Kicks • Bike Walk • Bike Run • Ankle Walk • Ankle Run • Dead Leg L/R • Backward Run

9. Training Philosophy • Conditioning • Is metabolic-specific to football • Worked every day • Minimal rest periods • Long/Short/Quick Conditioning

10. Training Philosophy • Strength Training • Weights are not increased until athlete has perfected technique with proper bar speed throughout the exercise. • The exercises are simple, easy to coach, and easy to build upon. Base strength is developed at this time. • Heavy Lower • Heavy Upper • Speed Upper/Lower • Strongman

11. Training Philosophy • Strongman • The bridge that covers the gap between conventional weight training and the athlete’s prospective sport. It aids in the prevention of strength leakage (the strength that is lost from the weight room to the field). It is any type of physical or mental training that challenges the body and/or mind to constantly strain and overcome adversity. • Trains both Limit Strength (Powerlifting) and Speed Strength (Olympic Lifts) • Great for muscular, neurological and cardiovascular conditioning • Breaks the monotony of training • Non-linear. Forces your body to adapt and improvise - every rep is different (core strength/stability) • Train run/speed technique and not even know it (Car/Sled Push positive knee angle) • Competitive

12. Training Philosophy • Linear/Straight Ahead Speed • We feel that there are 6 factors needed to be worked on to increase your speed: • Strength (Weights/Bodyweight) • Footwork • Run Technique • Start • Speed Conditioning • Flexibility • Is worked on every day through a variety of drills, exercises, and techniques. Speed work is done in every aspect of our program. We feel that it breaks up the monotony of speed-specific training and makes speed technique a habit. • Ex-Warm-up/Strongman/Speed-Specific

13. Training Philosophy • Lateral Speed (Agility/Quickness) • Aspects of lateral speed are worked on every day. • The exercises are simple, easy to coach, and easy to build upon. Basic movement skills are developed at this time. • These components are achieved through a variety of Footwork Drills, Bags/Cones/Ropes, and Field Drills.

14. USF Blueprint1st 4 Weeks LIFT • Straight Ahead “Speed” Conditioning • Agilities/Conditioning • Speed School MOVEMENT • Monday: Heavy Lower, Back, Bi’s • Tuesday: Heavy Upper • Wednesday: No Lift • Thursday: Dynamic Upper and Lower • Friday: Strongman

15. USF Blueprint1st 4 Weeks • Saturday/Sunday-Relax

16. USF Summer: Monday Lift • Warm-up: • Dynamic Mobility (Pick 6) • Speed Essentials (Pick 4) • Hurdles • Power Movement (Pick 1) • Jump Shrug, Clean Pull, High Pull, Jump Shrug/High Pull combo, etc. • Core Movement (Pick 1) • Squat, Deadlift, Front Squat, etc. • Single Leg (Pick 1) • Lunges, Step-ups, or any variations • Assistance Work (Pick 4-6) • Reverse Hyper, Back Extensions, GHR, Pulldowns, Rows, Curls, Chins, etc. • Ab Work (Weighted) • Train Weaknesses • Active/Dynamic Stretch (as needed)

17. USF Summer: Monday Run • Warm-up: • Dynamic Mobility (Pick 6) • Speed Essentials (Pick 4) • Speed Conditioning: • 200’s 4-8 (Linemen do 1-2 less) • Avg. Times: • Skill: 32 • Mid: 35 • Line: 38 • Active/Dynamic Stretch Following • Always done on grass • 4 Groups/Rest time is the other 3 groups running

18. USF Summer: Tuesday Lift • Warm-up: • Footwork • Speed Ladder (Pick 6) • Tape Drill • Dot Drills (Pick 4) • Mobility Circuit • Hurdles • Power Movement (Pick 1) • Push Press, Push Jerk • Core Movement (Pick 1) • Bench/Military (variations) • Assistance Work (Pick 4-6) • Push/Pull • Chest/Shoulders/Tris, (Retractions, Pulldowns, Pushdowns, etc.) • Band Work • Ab Work (Unweighted) • Train Weaknesses • Active/Dynamic Stretch (as needed)

19. USF Summer: Tuesday Run • Warm-up: • Dynamic Mobility (Pick 6) • Speed Essentials (Pick 6) • Agility Stations (Pick 6): • Cone/Rope/Bag Drills, Suicides, etc. • Active/Dynamic Stretch • 6 Groups: OL, DL, WR, DB, LB/RB, QB/SP/TE • Not conditioning • Stations 1-2 min. Goal is perfect reps

20. USF Summer: Wednesday Speed School • Progressive Build up of Speed Techniques (Spoken on earlier) • Low pressure • Perfect technique on all drills • Less is more

21. USF Summer: Thursday Lift • Warm-up: • Dynamic Mobility (Pick 6) • Speed Essentials (Pick 4) • Hurdles • Power Movement (Pick 1) • Jump Shrug, Clean Pull, High Pull, Jump Shrug/High Pull combo, etc. • Core Movement • Squat, and Bench variation • Assistance Work Upper Body (Pick 5) • Ab Work (Unweighted) • Train Weaknesses • Active/Dynamic Stretch (as needed)

22. USF Summer: Thursday Run • Warm-up: • Dynamic Mobility (Pick 6) • Speed Essentials (Pick 6) • Conditioning • 200’s 2-4 (Linemen do 1-2 less) • Avg. Times • Skill: 32 • Mid: 35 • Line: 38 • 4 Groups • 100’s to make up Mondays yardage (3 Groups) • Active/Dynamic Stretch

23. USF Summer: Friday • Warm-up: • Anything Goes • Strongman Events (Pick 6) • 5-Minute Stations Tire Flip Stair Sprint Sled Push Prowler Plate Push Log Clean & Jump Mat Weight Stack Keg Carry Tire Drag Press Sprints Farmer’s Walk Ball Load Sled Drag Frame Walk Yoke Walk Green Manalishi Plate Pass Buddy Flip Ball Carry Tarzan Circuit Medley Events Blackbeard’s Challenge

24. USF Blueprint2nd 4 Weeks LIFT • Monday: Heavy Lower, Back, Bi’s • Tuesday: Heavy Upper • Wednesday: No Lift • Thursday: Dynamic Upper and Lower • Friday: Agilities (Competition Carnival) • Straight Ahead “Speed” Conditioning • Agilities/ Short Conditioning • Speed School MOVEMENT

25. USF Summer: Monday Lift • Warm-up: • Dynamic Mobility (Pick 6) • Speed Essentials (Pick 4) • Hurdles • Power Movement (Pick 1) • Jump Shrug, Clean Pull, High Pull, Jump Shrug/High Pull combo, etc. • Core Movement (Pick 1) • Squat, Deadlift, Front Squat, etc. • Single Leg (Pick 1) • Lunges, Step-ups, or any variations • Assistance Work (Pick 4-6) • Reverse Hyper, Back Extensions, GHR, Pulldowns, Rows, Curls, Chins, etc. • Ab Work (Weighted) • Train Weaknesses • Active/Dynamic Stretch (as needed)

26. USF Summer: Monday Run • Warm-up: • Dynamic Mobility (Pick 6) • Speed Essentials (Pick 4) • Speed Conditioning: • 100’s (10-16) • 60’s (Effort) • Active/Dynamic Stretch Following • 3 Groups/Rest time is the other groups running

27. USF Summer: Tuesday Lift • Warm-up: • Footwork • Speed Ladder (Pick 6) • Tape Drill • Dot Drills (Pick 4) • Mobility Circuit • Hurdles • Power Movement (Pick 1) • Push Press, Push Jerk • Core Movement (Pick 1) • Bench/Military (variations) • Assistance Work (Pick 4-6) • Push/Pull • Chest/Shoulders/Tris, (Retractions, Pulldowns, Pushdowns, etc.) • Band Work • Ab Work (Unweighted) • Train Weaknesses • Active/Dynamic Stretch (as needed)

28. USF Summer: Tuesday Run • Warm-up: • Dynamic Mobility (Pick 6) • Speed Essentials (Pick 6) • Agility Stations (Pick 6): • Cone/Rope/Bag Drills, Suicides, etc. • 6 Groups: OL, DL, WR, DB, LB/RB, QB/SP/TE • Not conditioning • Stations 1-2 min. Goal is perfect reps • Short Conditioning (Gassers/Tempo Runs/Ladders etc.) • Active/Dynamic Stretch

29. USF Summer: Wednesday Speed School • Progressive Build up of Speed Techniques (Spoken on earlier) • Low pressure • Perfect technique on all drills • Less is more

30. USF Summer: Thursday Lift • Warm-up: • Dynamic Mobility (Pick 6) • Speed Essentials (Pick 4) • Hurdles • Power Movement (Pick 1) • Jump Shrug, Clean Pull, High Pull, Jump Shrug/High Pull combo, etc. • Core Movement • Squat, and Bench variation • Assistance Work Upper Body (Pick 5) • Ab Work (Unweighted) • Train Weaknesses • Active/Dynamic Stretch (as needed)

31. USF Summer: Thursday Run • Warm-up: • Dynamic Mobility (Pick 6) • Speed Essentials (Pick 6) • Conditioning • 60’s/40’s 4-5 Groups (Longer Rest) • Active/Dynamic Stretch

32. USF Summer: Friday • Dynamic Warm-Up • Competition Carnival • Agility Stations (Pick 6-12) • 1-2 Min Per Station • 2 Guys Compete at same time every drill

33. Team Based Speed Development Mike Golden Director of Strength and Conditioning University of South Florida February 19, 2011

34. USF Speed Development Our definition of speed: “Getting from point A to point B as fast as possible and arriving in a bad mood.” –Lou Holtz

35. USF Speed Development • Many different types of speed for football: • Straight ahead (linear) • Acceleration • Top speed • Side/Side • Change of Direction • Each type of speed must be trained in a specific way

36. USF Speed Development • Speed training: • Specific • Must be a progression • Can be trained everyday • Perfect reps over multiple reps • 6 Areas: • Strength (Weights/Bodyweight) • Footwork • Run Technique • Start • Speed Conditioning • Flexibility

37. USF Speed Development • Strength: • Goal: • To be as strong as you can at your body weight • Worked 4 days/week (as previously stated) • Perfect technique • Weight increased gradually

38. USF Speed Development • Footwork: • Done everyday • Used in warm-ups prior to any workout • Example: • Speed ladder • Tape drill • Dot drill • Quick feet

39. USF Speed Development

40. USF Speed Development • Run Technique: • Included in dynamic warm-ups • Trained specifically both in the weight room and on the field • Upper Body Running Form • Eyes: Your eyes should be looking straight ahead, not looking up or down. • Hands: Your hands must be relaxed and in a cupped or open position with your thumb placed on the forefinger. • Elbows: Your elbows should remain at a 90 degree angle at all times when running. This is to ensure that you are getting the proper rotation and full power from the shoulder joint. • Wrist: The inside of the wrist should be turned toward the side of the body. The wrist controls the direction of the elbows, which must be kept in perfect alignment with the side of the body. • Shoulders: The shoulders are controlled by the rotation of the arms and elbows. They are the legs of the upper body. They must be straight ahead and not dip from side to side when running.

41. USF Speed Development • Bringing It All Together: • When running, your hands are slightly cupped with your thumb on your forefinger. Your wrist is pointed in toward the side of your body. Your elbows are as close to the sides of the body as possible and at a 90-degree angle. Your arms should always rotate from the shoulder joint, not the elbows. When the arms are rotating forward, your hand should come up even with your chin height with the elbow at the perfect 90 degrees. When the arms are rotating backward, the hand should get as far back as your back pocket, with the elbows again at a perfect 90-degree angle.

42. USF Speed Development • Lower Body Running Form • Legs: The legs go through two phases when you run-flexion and hyperextension. Flexion is when you lift your knee up off the ground. Hyperextension occurs when your leg is straight and you are pushing off the ground. Hyperextension of the back leg is what controls the amount of power generated while sprinting. • Knee: The knee is lifted out and forward from the body. • Lower Leg: The lower leg extends out and reaches forward after the knee is lifted out and forward. Do not overstep. • Feet: The feet play a double role in proper running form. When landing in front of the knee, not under the body, you must land on the balls of your feet. Upon landing, for a split second, think that the balls of your feet have claws and they are digging into the ground as fast and hard as you can think. Pull your foot down and back under the hip. The ankles must be loose, or the heel will go down before the balls of the feet, therefore interfering with the power displacement.

43. USF Speed Development • Bringing It All Together: • Upon starting, the knee gets lifted out and forward. The lower leg extends out in front of the knee. The balls of the feet land in front of the knee, digging into the ground for a split second. The ankle is loose so the heel does not come into play. The knee is then straightened (hyperextended) with as much force as possible pushing the ground. On foot strike the leg drives back and the arm on that side goes up. The opposite knee lifts up and the arm on that side goes down. These two forces acting against each other creates maximum power and stabilizes the entire body.

44. USF Speed Development • Starts: Improved starts is defined by using your starting position to put your body at the optimum advantage to explode into your first rep. The faster out of the gate, the less time it takes to get into your proper running form. • Form: • Front foot is placed three to six inches behind starting line. (Layup leg) • The hand opposite the front foot should be high on fingertips directly on the starting line with the thumb and forefinger parallel to the line. • The other hand is placed at the hip of the forward leg with the elbow pointed up. • Back foot should be even with the front foot heel, hip width. • Hips should be shoulder height. • Shoulders should be slightly ahead of the starting line with the majority of the bodyweight on the hand. • Eyes staring straight down. • Push off with both feet (out and not up) your first step landing no more than six inches from the starting line. • As you drive both feet into the ground, shoot the back arm forward and the front arm backward.

45. USF Speed Development • Speed Conditioning (linear): • Different than regular conditioning • Must be done to build your speed base • Progressive: • 200s • 100s • 60s • 40s

46. USF Speed Development • Flexibility: • Trained daily • Perfect technique on all lifts • Pre-workout (dynamic) • Post-workout (dynamic/static)

47. USF Speed Development • Speed Drills: • Dynamic Warm-up • High knees • Butt kicks (foot flat) • Bike walk • Bike run • Ankle walk • Ankle run • Dead leg cycle (L/R)

48. USF Speed Development • Dynamic Warm-up Video:

49. USF Speed Development • Speed Drills: • Hurdles • 1 foot in • 2 feet in • 1 foot backward • 2 feet backward • Side/Side (Over top) • Straight leg L • Straight leg R • Both • Over/Under

50. USF Speed Development • Hurdle Video: