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AFM Magazine


Strength Report: Lamar’s Off-Season Strength and Conditioning Program

by: Scott Reeves
Sports Performance Director Lamar University
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The Lamar football program begins play in 2010 after a 21-year layoff. As the first Sport Performance Director in school history, it has been my task to develop and implement a speed, power, strength, agility, flexibility, and conditioning program. The process has been difficult, to say the least. Combine that with the fact that we are waiting for our athletic facility to be built and one can only imagine the challenges we have faced. Needless to say, I not only have had to think outside my box, I can’t even find my box anymore. Having said all that, the process has been very enjoyable and rewarding, and I have become a better coach for having to endure it. But it is not over yet. Our facility will not be ready until after the 2010 Lamar football season begins on September 4, when the Lamar Cardinals travel to McNeese State to play the Cowboys. So, I still have to be creative this summer to ensure that our athletes are ready to perform when two-a-days begin on August 4th. Here’s our mission, philosophy and goals as well as some of the workouts we have been doing thus far in 2010.

Mission:

The mission of the Lamar University Sport Performance Department is to help each student-athlete be the best competitor that he/she can be in their sport, as opposed to making them into a body builder, power lifter or Olympic lifter. The Sport Performance Department will create programs designed to develop the student-athlete’s physical attributes to meet the specific demands of their sport. Success of the program will be measured by a battery of tests specific to the goals of the program and by performance in competition.

PHILOSOPHY:

POWER, LOVE AND SELF-DISCIPLINE

These principles describe the spirit of the Lamar University Sport Performance Department. We strive to help student-athletes reach their fullest potential through hard work. Proper training methods and great effort can lead to outstanding achievement. Artificial methods of attaining strength, such as the use of performance enhancement illegal substances, will not be advocated or tolerated. We have one rule: ALWAYS BE POSITIVE. No matter what circumstances life brings your way, deal with it in an adult manner and go on (FIDO – Forget It Drive On). No matter what the sport performance staff asks of you, do it with maximum effort.

GOALS:

1: Positive experiences by our student-athletes in developing athletic attributes, toughness, discipline, and character.

2: Respect by our student-athletes for the Sport Performance Department and staff.

3: WINNING - Putting the physical/mental attributes developed through the Sport Performance Department to use in competition.

Prior to Spring Practice:
Six-Week Lift/Run Program:

We worked out twice a day, 4 days a week. We lifted in the mornings at 6:00 am and ran in the afternoon at 3:30pm. Our lifting schedule was Monday – Plyos; Tuesday – Dumbbell Series consisting of Snatch, Front Squat, Single Leg Goodmornings, Incline, Reverse Fly, and Split Jerk; Thursday – Dumbbell Series consisting of Clean, Single Leg Squat, RDL, Bench, Rows, and Shrug Jump; and Friday – Plate Complex. Our running schedule was Monday – Linear Speed Development; Tuesday – Lateral Speed Development consisting of six agility group stations (Iron Cardinal, L – Drill, Pro – Test, Grass Drills, Speed Ladders, and Bag Drills); Thursday – Linear Speed Development; and Friday – Lateral Speed Development consisting of six agility group stations (Iron Cardinal, L – Drill, Pro – Test, Grass Drills, Speed Ladders, and Bag Drills).

During Spring Practice:
Four- Week Lift Program:

We worked out two times a week on Monday and Thursday mornings at 6:00 am. Our lifting schedule included Monday - workout consisted of Ankle Discs, Jump Rope, Abdominal Circuit, Steering Wheels, RDL to Snatch, Clean Pulls, Hang Clean, Clean Grip RDL to a Bent Row, Front Squat, MB Squat Jumps, Close Grip Floor Press, MB Lying Chest Pass, MB Single Leg Overhead Pass, and PNF stretching; and Thursday - workout consisted of Ankle Discs, Speed Ladder, Weighted Abdominal Circuit, Plate Catches, Snatch Squat, Clean, Snatch Pulls, Snatch Grip RDL to a Bent Row, Back Squat, MB Overhead Lunge Jumps, Wide Grip Floor Press, MB Shot Put, MB Twist Throws, and PNF stretching.

After Spring Practice:
Two-Week Lift/Run Program:

We worked out four times per week on Monday, Tuesday, Wednesday, and Thursday. On Monday at 4:30 pm, our workouts consisted of Linear Speed Development with a concentration on 40-yard speed. On Wednesday at 4:30 pm, workouts consisted of Lateral Speed Development with a concentration on the Iron Cardinal Agility. On Tuesday at 6:00 am, lifting workouts consisted of Ankle Discs, Jump Rope, Abdominal Circuit, Steering Wheels, RDL to Snatch, Clean, Snatch Pulls, Clean Grip RDL to a Bent Row, Back Squat, MB Squat Jumps, Wide Grip Floor Press, MB Lying Chest Pass, MB Single Leg Overhead Pass, and PNF stretching. On Thursday at 6:00 am, workouts consisted of Ankle Discs, Speed Ladder, Weighted Abdominal Circuit, Plate Catches, Snatch Squat, Clean Pulls, Hang Clean, Snatch Grip RDL to a Bent Row, Front Squat, MB Overhead Lunge Jumps, Close Grip Floor Press, MB Shot Put, MB Twist Throws, and PNF stretching.

Last Week – TESTING:

Monday – 40-yard sprint and vertical jump; Tuesday – Flexibility and Clean; Wednesday – Height, Weight, Flexibility, and Iron Cardinal Agility; Thursday – Front Squat and competition (Ultimate Med Ball).

The Lamar Cardinal off-season football program has been a success because the student-athletes here have bought into the program. Regardless of the program philosophy or administrative style, its sole success depends on the student-athletes willingness to do whatever it takes to meet and exceed their goals. No matter what I have asked our student-athletes to do, they have completed each task with great intensity. Thus, our Lamar student-athletes have greatly improved in speed, power, strength, agility, flexibility, and conditioning.






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