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Strength Report: Samford Football – The Ironman Classic

by: Paul Hogan
Strength and Conditioning Coach • Samford University
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A team and individual competition to develop mental toughness and promote unity.

Toward the end of the spring semester, when spring ball is over, often it’s hard to keep the attention of the players. One way I’ve found to combat this is by competition. I try to put them in a competitive situation that is challenging, but still fun. The Ironman Competition is an intense form of evaluation to measure muscular endurance, mental toughness, and competitiveness. It helps develop team unity using a variety of resistance training movements.
 
Teams:   
Group 1:  Offensive Line/Defensive Line
Group 2:  Defensive Ends/QBs/Specialists
Group 3:  Tight Ends/Fullbacks/Linebackers
Group 4:  Wide Receivers/Cornerbacks
Group 5:  Halfbacks/Safeties

General Rules:
1. All athletes are required to compete in each event. Top 5 scores will be used for the total and grand total.
2. An overall team and individual winner will be determined.
3. Individual, as well as team rankings, will be posted in the locker room from top to bottom at the completion of the contest.
4. Captains are responsible for their team. Teams will be penalized for the following – missed meals (-50), missed weights/conditioning (-200), sick without doctor’s.excuse (-50), missed study hall (-100), missed treatment (-50), miscellaneous lates (-100), and a team member dropped (-500).
5. Teams and individuals will be rewarded for the following – 5% improvement on Core Lifts (+100); each day in a red Samford jersey during mat drills (+100); receiving a final grade of  “A” in a class (+100).
6. Captains are the only ones that can address Coach Hogan. Excessive complaints from a team will result in a –10 rep penalty, if it continues, disqualification.
Events:  

Event #1  FARMER’S WALK
Location:  Stadium
Description: Each athlete will carry 75 lb. dumbbells in each hand for 100 yards. This event will be done in a relay fashion. The dumbbells must be placed over the line and on the ground before the next athlete picks them up. Once the final athlete crosses the line, the time will stop.
Scoring: This is a timed event and score is based on the team’s total time after completing the relay.

Event #2  SLED PUSH
Location:  Stadium
Description: Each athlete will push a 100 lb. sled up to 50 yards. This event will be done in a relay fashion, with athletes 1, 3, and 5, etc. at one of the field and 2, and 4 etc. at the other end. The sled must be pushed over the line before the next athlete pushes it back.  
Scoring: This is a timed event and score is based on the team’s total time after completing the relay.

Event #3  TIRE FLIP
Location:  Stadium
Description:  Two athletes will flip a 750 lb. tire 50 yards. This event will be done in a relay fashion, with athletes 1, 3, and 5 etc. at one of the course and 2, and 4 etc. at the other end. The tire must be flipped over the line before the next athlete flips it back. Once the final athlete flips the tire onto the finish line, the time will stop.
Scoring: This is a timed event and score is based on the team’s total time after completing the relay.
 
Event #4  HANG CLEAN / SQUAT PRESS:  (200+   -155 lbs.)
Location:  Weight Room
Description: Hang clean to chest, front squat to judge, return to erect position, press weight overhead to lockout position (1 minute time limit). Wear a belt. Do not drop weight violently. Always keep weight under control. Do not perform exercise with a rounded back. If at any time you feel a strain in your back, discontinue the exercise.
Scoring: This is an individual/team event. Each individual’s reps will count toward the “individual champion standings”. The team with the highest total amount of reps will be declared the winner. 
                              
Event #5 STRAIGHT BAR CURL (200+ - 95lbs) 
Location:  Weight Room
Description: Upper back will be in constant contact with the wall and feet placed in designated area. Bar must touch chin at the top of the rep. Full extension at the bottom of each rep (touch thigh) is mandatory (1 minute time limit). Perform as many reps as possible. Control weight at all times. If you feel a strain in the shoulder or upper back, discontinue exercise.
Scoring: This is an individual/team event. Each individual’s reps will count toward the “individual champion standings”. The team with the highest total amount of reps will be declared the winner.  
                              
Event #6 BENCH PRESS (200+ - 225lbs) 
Location:  Weight Room
Description: No elbow wraps or sleeves. Bar must touch chest and arms and must be fully extended (1-minute time limit). Control weight at all times. Do not slam weight on chest.
Scoring: This is an individual/team event. Each individual’s reps will count toward the “individual champion standings”. The team with the highest total amount of reps will be declared the winner. 
                              
Event #7 SQUAT (200+ – 275lbs) 
Location:  Weight Room
Description: Player must touch the judge on the decent and return to erect position for reps to count and contestant must wear a belt. 3 spotters must be used. Control weight at all times. Do not drop violently. If contestant is unable to perform exercise in a controlled manner, discontinue exercise. Do not perform exercise with a round back. If you feel a strain in your back, discontinue exercise.
Scoring: This is an individual/team event. Each individual’s reps will count toward the “individual champion standings”. The team with the highest total amount of reps will be declared the winner. 
                              
Event #8 PSYCHO CIRCUS
Location:  Weight Room
Description: Considered the “Toughest of All Events”
Combination of 4 Events:
• Hang Clean / Squat / Press: 200+ – 155lbs   
• Squat: 200+ – 275lbs 
• Bench Press: 200+ - 225lbs 
• Straight Bar Curls: 200+ – 95lbs  
Scoring: This is an individual/team event. Each individual’s reps will count toward the “individual champion standings”. The team with the highest total amount of reps will be declared the winner.  
                              
* In the Event of a Team Tie

Tug of War
Location: Sand Pit
Description: This event is the “tie breaker” event. Based on the standings at this point, the top teams will compete in this standard tug of war. In this event, each team will use their top five guys to compete. This event will consist of each team trying to pull the opposing team past the predetermined line. All members must hold on to the rope at all times. No tying, twisting, or taping the rope to the athletes. If there is a four-way tie, team 1 vs. 4 and 2 vs. 3 will compete. The winner of those two pulls will compete and the tug of war champion is crowned champion!
                              
* In the Event of an Individual Tie

Med Ball Throw
Location:  Stadium
Description: Each athlete will stand behind the goal line and toss the med ball as far as possible. Each athlete will get two throws and will be measured for distance.
Scoring: This event is based on distance. The total will be determined by adding the best five throws of each team.  The winner will be crowned the Individual Champion. Both the individual and team champion will be rewarded. u


About the Author:
Paul Hogan recently completed his first season as Samford’s Strength and Conditioning Coach. He was a four-year starter at center at Alabama, earning All-American honors as a senior. Hogan then coached at Georgia, Alabama, and Clemson before coming to Samford.






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