Football Conditioning Tests
May 09, 2008
Q: Coach, I am going to conduct a conditioning test when my football team reports to the start of training camp in August. We are going to run the mile…would you recommend anything else?
-Coach Jenkins
Coach Jenkins, I do apologize, but I need to ride you a little bit on this one… Why, oh why, do football coaches make their kids run a mile, and event that will take most 6-10 minutes, in a sport where plays last from 6-10 seconds! This is one of the most illogical conditioning tests known to man, and yet it is startling that it STILL permeates football programs across America!
Ok, rant over, let’s help you learn why:
To keep it simple, football players use predominantly two different energy systems during the course of a game, ATP-PC and anaerobic glycolysis. The ATP-PC energy system is used for very explosive activities lasting up to 10 seconds, such as sprinting, jumping, throwing, etc. The anaerobic glycolysis energy system is used for activities that produce lactate, and last for a duration under 2 minutes. As you can see, football players use both energy systems concurrently; in the first quarter, the ATP-PC system may be the primary energy system utilized, while in the fourth quarter a shift will most likely have occurred to the anaerobic glycolysis energy system.
Both systems need to be trained by utilizing a rest:work ratio, which takes advantage of proper rest periods and proper work periods to ensure the use of the proper energy systems. In my off season football conditioning programs, we utilize rest: work ratios of 6:1 to 3:1 in order to elicit the desired conditioning effect.
Your conditioning test should hold athletes accountable for the work that they perform on a set rest:work ratio. A great test is to mandate that each athlete hits a certain time/rep/distance on an activity, based on their own personal abilities. You could have your linemen flip a 600lb tire, or have your receivers run 50 yard sprints. It truly does not matter as long as the athletes are exerting a maximal effort, as they would in a game.
Coach, with all due respect, if you care about your athletes, please do not ever run the mile with these guys again. Aside from not correctly identifying football conditioning levels, you are asking for injury from some of your larger kids whose bodies are not designed for the constant joint pounding that distance running causes.
Best of luck in summer conditioning!
Matt
Increasing Bench Press
May 09, 2008
Q: Matt, how do I increase my bench press? My typical routine is to warmup with 3 sets of 12, and then max out. This seems to be getting me nowhere, help!
-Jamel
Jamel, I am going to time you in a 40 yard dash. First, I want you to run a mile though, ok? What’s that? Doesn’t sound good to you? Your probably want to just run a lap around the track and then do some dynamic stretches do get loose, huh? Well, I don’t blame you, it would be crazy to run a mile before a timed 40. But that is my point.
Going back to your question, it is crazy to pre-fatigue yourself with endurance work before a maximal effort lift. You would be better off performing 4 warm-up sets of 5, 3, 3, and 3 before performing a max effort lift. DO NOT fatigue yourself in these sets. Start with 50% of your 1 rep max and make incremental jumps from there.
Every time you perform an activity in the weight room, you need be able to justify why you are doing it. In this instance, your warm-up sets are elevating your core temperature, increasing joint mobility, and preparing your Central Nervous System to take action. Doing 3 sets of 12 will warm you up…and it will tire you out for the sets that matter the most.
There is a time and a place for 3 sets of 12, but it is not in preparation for maximal strength work in the 1-5 rep range. I hope this answers your question.
-Matt
Lifting Routine
May 09, 2008
Q: Matt, great site! I am 15 years old I just started lifting 6 months ago. My typical routine is chest on Monday, back on Tuesday, legs on Wednesday, shoulders on Thursday and arms on Friday. I am a little frustrated because I don’t seem to be getting bigger. Do you have any suggestions?
-Mike
Hi Mike, thanks for the feedback. You are not making progress because you are not following an optimal training program for gaining strength. With younger guys like yourself, you would be better off following a full body program 3X/week, a push/pull split 4X/week, or an upper/lower split 4X/week. You need to hit each bodypart with less volume and more intensity each session. By training in this fashion, you can actually train each body part 2-3 times per week. This will be optimal for getting stronger by providing the overload you need.
There is a lot out there on this topic, but stick to the big movements, i.e. squats, deadlifts, bench presses, chinups, rows, pushups, etc. You may include auxiliary lifts like curls, calf raises, etc., but at your age you really need to hone in on getting stronger in the big lifts. I would recommend going to http://www.t-nation.com and reading up on all of the full body programs they have…there are literally hundreds to choose from!
Be sure to record all workouts and try and make small incremental jumps in weight from session to session. Lastly, make sure you are a eating a lot of good, clean food and getting at least 8 hours of sleep daily!
Hope this helps,
-Matt
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