American Football Physical Preparation: With Buddy Morris And Ryan Williams

american football physical preparation With Buddy Morris and Ryan Williams

the biological theory of physical preparation Buddy Morris: Module One

the biological theory of physical preparation The Human Body

»»The human body is nothing more than an interdependent matrix system that communicates with and amongst itself all day long through electronically charged molecules – you are an ever evolving and fluctuating organism that is self-regulating and supercompensating – you are nothing more than a bio-electrical field that is hell bent on one function – SURVIVAL!

the biological theory of physical preparation Adaptation

»»General Adaptation Syndrome – Hans Seyle

› Alarm › Resistance › Exhaustion

the biological theory of physical preparation Adaptation

»»General Adaptation Syndrome With exercise, low to medium magnitude workouts, will lead to supercompensation of various substrates, which in turn delivers an increase in performance.

the biological theory of physical preparation Adaptation

»»Supercompensation

the biological theory of physical preparation Adaptation

»»Fitness – Fatigue

the biological theory of physical preparation Adaptation

»»Preparedness – Readiness

the biological theory of physical preparation Adaptation

»»Is a phenomenon of accommodation › Characterizes the organism’s entire reaction › Reflects the specific features of the external influences

the biological theory of physical preparation Adaptation

»»It is the active maintenance of a definite level of disequilibrium between the organism and the environment

› The fundamental reason for the origin and development of accommodative reconstruction within the organism

the biological theory of physical preparation Adaptation

»»Training affects 7 different biological systems › Cardiac › Cardiopulmonary › Hormonal › Detoxification › Metabolic › CNS › Neuromuscular

the biological theory of physical preparation Adaptation

»»Heterochronicity of biological systems »»All these systems DO NOT adapt at the same time »»Adaptation is NOT an equilibrium process

the biological theory of physical preparation Adaptation Similar adaptations between high/elite level athletes regardless of sporting discipline

»»Increased size of adrenal and endocrine glands »»Higher presence of steroid hormones »»Hypertrophy of immune cells »»Increased oxidative capacity of FT and ST fibers »»Sport-specific cardiac hypertrophy »»Skeletal, myocardium and diaphragm hypertrophy »»High parasympathetic dominance

the biological theory of physical preparation Biology of Physical Preparation

»»Bioenergetics »»Biomotor abilities »»Biodynamics

the biological theory of physical preparation Bioenergetics

»»Alactic: Short Term, Creatine Phosphate, <10 sec. »»Lactic: Medium Term, Glycogen, 20-90 sec. »»Aerobic: Long Term, Oxygen/Fatty Acids, Several Minutes To Hours

the biological theory of physical preparation Bioenergetics

»»Capacity VS Power »»Bioenergetic Interations

the biological theory of physical preparation Bio-motor Abilities

»»Speed »»Strength »»Stamina »»Skill »»Suppleness »»Power

the biological theory of physical preparation Bio-motor Abilities

»»Speed › Endurance › Maximal Velocity › Acceleration

the biological theory of physical preparation Bio-motor Abilities

»»Strength › Maximal

› Reactive

› Explosive

› Endurance

› Acceleration

› Hypertrophy

› Starting

the biological theory of physical preparation Bio-motor Abilities

»»Stamina › Endurance › Capacity

the biological theory of physical preparation Bio-motor Abilities

»»Skill › Coordination › Technique › Tactics

the biological theory of physical preparation Bio-motor Abilities

»»Suppleness › Mobility › Flexibility

the biological theory of physical preparation Bio-motor Abilities

»»Power › Maximal › Endurance

the biological theory of physical preparation Biodynamics

»»Movement Considerations › Kinetics: Force, Velocity, Torque, Acceleration, and Power

› Kinematics: Kinetics with respect to joint angles › Biomechanics: Applied mechanics to the human body

the biological theory of physical preparation Biodynamics

»»Dynamic Correspondence – Yuri Verkhoshansky › Dominant Muscles Involved › Amplitude and Direction › Magnitude of Effort and Time › Accentuation of Amplitude › Muscle Work Regime

the biological theory of physical preparation Biodynamics

»»Exercises – Anatoli Bondarchuk › General Preparatory › Special Preparatory › Special Developmental › Competition

American Football requirements Ryan Williams: Module Two

American football requirements Overview

»»Biological and Physiological › Energetic: Dominantly supplied by the alactic and aerobic systems

› Motor: Combination of speed, strength, stamina, suppleness, skill, and power

› Dynamic: Sport-specific movement characteristics

American football requirements Bioenergetics

»»Alactic-Aerobic Capacity › Short Play (avg. 3-8s) › Short Recovery (avg. 20-40s) › Total of 40-50 Plays Per Side › 2-3 Hours of Time

American football requirements American Football Requirements

»»Team VS Team › NFL – Denver Broncos VS Seattle Seahawks › NCAA – Alabama Crimson Tide VS Oregon Ducks › Would you train these teams the same?

American football requirements American Football Requirements

»»Tactics VS Tactics › Pro-Style VS Spread Offense › 4-3 VS 3-4 Defense › Would you train the same?

American football requirements American Football Requirements

»»Philosophy › Committed to the Run VS Pass-Heavy › Heavy-Blitz VS Bend-But-Don’t Break › Would you train the same?

American football requirements American Football Requirements

»»Position › Lineman: All Offensive and Defensive Lineman › Combo: RBs, LBs, TEs, QBs, etc. › Skill: WR, DB › Specialists: Kickers and Punters › Would you train them the same?

American football requirements American Football Requirements

»»Individuals › How does the player fit into the system? › Examples: Every-Down Back VS 3rd-Down Back Pro-Style VS Option Quarterback 4-3 VS 3-4 Linebacker

› Would you train them the same?

Methodology Ryan Williams: Module Three

Methodology

The High-Low Programming Model

»»Originated by Charlie Francis »»Coached high-level sprinters and hurdlers »»The high-low model is easily adaptable to all sports »»Separation of high intensity and low intensity CNS stressors

Methodology

The High-Low Programming Model

»»High CNS (95-100%): Alactic Power and Capacity › Anti-Circulatory and Sympathetic Dominant › Creates pressure against circulatory system › Increases neural demand and speed reserves › To expand alactic envelope you must train in an alactic environment/zone

Methodology

The High-Low Programming Model

»»High CNS (95-100%): Alactic Power and Capacity › Enhances muscle fiber recruitment › 95% is Sub-Maximal and 100% is Maximal › Requires 48-72 hours recovery between sessions › Finite/limited capacity for the body to handle high intense work

Methodology

The High-Low Programming Model

»»Low CNS (75% or less): Aerobic Power and Capacity › Pro Circulatory, which helps reset the parasympathetic nervous system (PNS)

› Keeps motor neurons hot, which lowers electrical resistance and increases motor unit activation (therefore motor neurons take on characteristics of white fiber)

› Prolong heat generated from active/dynamic warm-up

Methodology

The High-Low Programming Model

»»Low CNS (75% or less): Aerobic Power and Capacity › Increases capillary density, which slows blood flow down allowing for blood to stay in contact with tissue longer, this increases nutrient transfer and waste product removal (flush out the system)

› Requires 12-24 hours of recovery between sessions › Secures high adaptation

Methodology

The High-Low Programming Model High Intensity

Low Intensity

Sprints

Tempo Runs

Jumps

Abdominals

Throws

Extensive Med-Ball Throws

Maximal Weights

Sub-Maximal Weights

Specialized Drills

Mobility Work

Any Exercise Performed Intensively

Any Exercise Performed Extensively

Methodology High CNS Template

»»Alactic Capacity or Power »»Jumps – Unloaded »»Throws – Loaded »»EMS – If Necessary »»Strength – Primary Lower Body »»Hypertrophy – Auxiliary Lower Body

Methodology Low CNS Template

»»Aerobic Power or Capacity – Tempo, Abs, etc. »»Upper Body Prehab (Neck, Cuff, Scap. Stability) »»Upper Body Land or Throw »»Strength – Primary Upper Body »»Hypertrophy – Auxiliary Upper Body

Methodology

Reciprocity of Training Modes Aerobic  Endurance   Glycoly&c  Endurance   Alac&c  Sprints  

• Alac&c  Sprints,  Aerobic  Strength  Endurance,   Maximum  Strength/Hypertrophy   • Anerobic  Strength  Endurance,  Aerobic   Resotra&on,  Mixed  Endurance   • Aerobic  Endurance/Restora&on,  Explosive   Strength,  Maximum  Strength/Hypertrophy  

Maximum  Strength/ Hypertrophy  

• Neural  max  Strength,  Flexibility,  Aerobic   Restora&on  

Technical  Ability  

• Any  training  aCer  dominant/primary  task  

Methodology Training Effects

»»Acute »»Immediate »»Cumulative »»Delayed »»Residual

Methodology Training Effects

»»Acute: Changes in the body’s state that occur during the exercise bout

Methodology Training Effects

»»Immediate: Changes in the body’s state resulting from a single workout and/or single training day

Methodology Training Effects

»»Cumulative: Changes in the body’s state and level or motor/technical abilities resulting from a series of workouts

Methodology Training Effects

»»Delayed: Changes in the body’s state and level or motor/technical abilities attained over a given time interval after a specific training program

Methodology Training Effects

»»Residual: Retention of changes in the body’s state and motor abilities after a cessation of training beyond a given time period

Methodology Residual Effects

Methodology Maximal Output

»»Increasing maximal bio-motor (speed, strength and power) and bioenergetic (alactic and aerobic power) output

»»By increasing the maximum output of an ability or system, special work capacity is enhanced

Methodology Operational Output

»»Speed Reserve »»Power Reserve »»Strength Reserve »»Alactic Envelope »»Aerobic Efficiency

Methodology Bioenergetics Methods

»»Alactic Power: Increasing the duration of time (for one bout) and magnitude of effort that the alactic system can perform

»»Methods › <10 Second Per Rep › Full Recovery (varies, but average of 3-5 minutes) › Multiple Repeats, Sets and Series

Methodology Bioenergetics Methods

»»Alactic Capacity: Increasing the total amount of work that can be performed by the alactic energy system

»»Methods › <10 Second Per Rep › Incomplete Recovery (varies, but usually 10-60s) › Multiple Repeats, Sets and Series (larger volume than alactic power)

Methodology Bioenergetics Methods

»»Aerobic Power: Increasing the magnitude of effort that can be supplied by the aerobic system

»»Methods › Long-Duration, Sustained Intensity Activity › HR Zones › RPE

Methodology Bioenergetics Methods

»»Aerobic Capacity: Increasing the total amount of work that can be performed by the aerobic system

»»Methods › Any Type of Circuit Training › Combination Workouts › Interval-Repeat-Serial

Methodology Speed Methods

»»Endurance: >70m »»Maximal Velocity: 40-70m »»Acceleration: 0-40m

Methodology Strength/Power Methods

»»Maximal: >80%, 1-5 Reps »»Explosive: 50-80%, 1-10 Reps »»Acceleration: 30-60%, 1-10 Reps »»Starting: 20-40%, 1-10 Reps »»Reactive: 0-30%, 1-10 Reps »»Endurance: 0-70%, 8-20 Reps »»Hypertrophy: 60-80%, 6-12+ Reps (TUT)

Programming Buddy Morris: Module Ten

Programming

Yearly Programming – NCAA

Programming

Yearly Programming – NFL

Programming Monthly Programming

»»Loading Progressions »»Concentrated Blocks »»Bioenergetic Blocks

Programming Monthly Programming

6  

5  

4   Micro  1   Micro  2  

3  

Micro  3   Micro  4   2  

1  

0  

Ascend  Undulate  

Descend  Undulate  

Step  

Flat  

Programming Monthly Programming

»»Concentrated Blocks › Heavy loading of one bio-motor ability: strength, speed, power, stamina, skill, etc.

›

›

› Verkhoshansky: Block A Block B Block C

›

›

› Issurin: Accumulation Transmutation Realization › American Sports: Training camps (heavy load of skill work)

Programming Monthly Programming

»»Bioenergetic Blocks: Performed to secure biochemical, physiological and morphological adaptations necessary for high performance levels

› Power: highest output in shortest time interval › Capacity: largest amount of work per unit time › Ex. Alactic Capacity vs. Power

Programming Weekly Programming

»»High-Low »»Undulating »»Linear

Programming Weekly Programming

»»High-Low

Sun.  

Mon.  

Tues.  

Wed.  

Thurs.   Friday  

Sat.  

Programming Weekly Programming

»»Undulating

Intensity   Volume  

Sun.  

Mon.  

Tues.  

Wed.  

Thurs.  

Friday  

Sat.  

Programming Weekly Programming

»»Linear

Volume   Intensity  

Sun.  

Mon.  

Tues.  

Wed.   Thurs.   Friday  

Sat.  

Programming Daily Programming

»»Example High CNS Workouts »»Example Low CNS Workouts »»Coach X Standard Weekly Workout Template

Programming CNS High

»»Warm-Up A »»Sprints: Resisted (0-40m) › Acceleration (0-30m) › Maximal Velocity (40-60m) › Flying (5-20m Run-Up) 100-300m Total Volume

»»Jumps: Rudimentary › Box/Stair/Into Pit/Hill › Broad › Hurdle › Weighted › Depth 10-50 Contacts, Various Combination Methods

»»Medicine Ball Throws

› 2-5 Throw Variations › 3-20 Throws Per Exercise

»»Weights

› Lower-Body, >80%, Submaximal or Maximal Effort, Prilepin’s Chart for Volumes › Squat › Posterior Chain › Prehab/Auxiliary Work

Programming CNS Low

»»Warm-Up B »»Extensive Tempo: <75% Max V., 50-100m, 1000-2000m Total Volume »»Abdominals: 300-1000 Total Reps, Circuit; Stuart McGill or Charlie Francis Style »»Extensive Med Ball: 300-1000 Total Reps, Circuit »»Weights

› Upper Body › >80%, Submaximal or Maximal Effort › Prilepin’s Chart for Volumes › Press › Row › Prehab/Auxiliary Work

Programming Coach X: Monday

FIELD WORK

»»Active/Dynamic Warm-Up »»Speed Mechanics/Drills »»Speed Training: Charlie Francis Short to Long Program »»Example › 1st 3 Weeks of Training Block

› Hills for Acceleration

10/10m, 10 sec. rest per run, 2 min. after set 10/20m, 20 sec. rest per run, 2 min. after set 10/30m, 30 sec. rest per run (skill only)

»»Total volume of speed training is between 300-500

Programming Coach X: Monday

WEIGHT ROOM

»»Jumps: Before or After (Primer or PAP) »»Strength Training › Pre/Rehab › Squat › Posterior Chain Work (2 Exercises)

»»Mobility Work/Static Stretch »»Core Stabilization Exercises › Timed Method »»Strength training guidelines with exception of rehab/ prehab work, NO MORE than 3-5 exercises

Programming Coach X: Tuesday

WEIGHT ROOM

»»Prehab/Rehab Work › Rotator Cuff › Neck › Traps

»»Med Ball Throws or ISO Holds »»Upper Body Training

› Max Effort Exercise: Press Variation › Assistance Exercise for Chest (PAP) › Rowing/Back Exercise › Upper Back Work › Light Triceps Work Low Intensity, Higher Volume/Reps 2-3 Sets, 10-15 Reps

Programming Coach X: Tuesday

FIELD

»»Abs/Repetition Method »»Active/Dynamic Warm-Up › Followed by Conditioning i.e. 2 min/3 min rest, yardage based on position

»»Mobility Work/Static Stretch After

Programming Coach X: Thursday

FIELD

»»Active/Dynamic Warm-Up »»Speed Mechanics/Drills »»Wall Acceleration Position »»Speed Training › Same volume of work as Monday › As they adapt to training, the sets and reps will change

Programming Coach X: Thursday

WEIGHT ROOM

»»Strength Training › Dynamic Effort Method (OL/DL, LB/TE) › Skill

› Uni-Lateral Movements (Start with BB Lunge)

› Posterior Chain › Rehab/Prehab

»»Post Mobility Work »»Static Stretch »»Core Stabilization › Timed Method

Programming Coach X: Friday

WEIGHT ROOM

»»Pre/Rehab Work

› Rotator Cuff › Neck › Traps Upper Body Plyometrics › MB’s, Altitude Drops, Isoballistics, Depth Drop Push-Ups Dynamic Bench Press 3 Week Waves (Step Loading) › Isomiometrics › Reactive/Speed Method › Straight Weight › Chains and Bands Triceps Emphasis 1-2 Exercises › Close Grip Board Pressess, DB Tricep Extensions Back Exercise or Vertical Pull › Variations of Posterior Deltoid or Lateral Raises

»» »» »» »»

›

Programming Coach X: Friday

FIELD

»»Abs/Repetition Method »»Active/Dynamic Warm-Up »»Conditioning › Timed Work/Rest Intervals › Fartlek’s › Tempo Work

»»Mobility Exercises/Static Stretch

Programming Final Thoughts

»»Training is a long term process – there are no quick fixes »»Training does NOT happen linearly »»Training is NOT black and white, it is very gray and fuzzy »»Training seeks results, science seeks answers »»Nothing works forever »»To adapt is not to adapt »»Have no way as way, and no limit as limit »»Retain what is useful, disregard what is useless

Programming

Final Thoughts – Continued

»»Correct one thing at a time, 85% success rate »»Two things at one time, 35% success rate »»Three things at one time, BEST OF LUCK!!! »»When discussing successful training programs, there is no right or wrong way »»If you get bored reading it, just think of how your athletes will feel doing it »»If you get tired writing it, just think of how the body will reside doing it