Base Conditioning Phase Work #1

[CoachAaron]

The offseason football training groups at Beineke Strength & Conditioning are off and running. This year I have tweaked the program to include some new exercises and focus more on the Russian Conjugated Method of periodization. However, starting off for the first two weeks, before we get into the conjugate method, we will be building some base line conditioning with some higher reps workouts.

To fully benefit from the training we will be doing in the next phases, it will help if the athlete builds some fitness first. Also, the higher rep workouts mean the weights will be lighter, so that will be a good way to ease into offseason training. Most of these football players have some bumps and bruises still from the season and some of them have not been lifting much, or at all, during the season. Therefore, I see no reason to jump right into max effort workouts that are done each week in conjugate method training. The base phase is the first two weeks of the off season program.

Here's our first workout of the week:

1) Explosive Underhand Medicine Ball Throw 3x10 with a 15 pound gel med ball - I forgot to film and take pictures of this one, but it's a great way to build conditioning while still working the triple extension of the ankle, knee, and hip. The athlete starts with the med ball overhead, quickly brings the med ball low between his knees, and then explosively throws the med ball straight up as high as possible. The throw should be explosive enough that the athlete leaves the ground on each throw. By reversing the momentum of the med at the bottom portion of each throw, the stretch shorten cycle is worked, as in all plyometric exercises.

2) Safety Bar Squats 2x18 - High rep squats are an outstanding conditioner and can be very challenging. The safety bar offers a comfortable way to do squats, especially for athletes with banged up shoulders from the season, and is a little easier on the back due to the angle of the bar. The safety bar is a nice way to ease into offseason squatting.

Tricity Charge QB (and former Plymouth State University QB) Jimi Lampron in the hole:



Here's a video of Tricity Charge DE, JP Bouraphael, performing a set of 18 safety bar squats:

http://s268.photobucket.com/albums/j...t=b2ad529e.pbr

3) Stone/Sleeve Carry 40yds - This one comes from the world of strongman exercises. The stone carry, or odd object carry, is great for total body strength as well as core stability. These type of carry exercises are particularly good for building the posterior chain (hams, glutes, low back), but I think their best quality is in building core stability.

Tricity Charge FS, Jeff Yolkley, picks up a barbell sleeve loaded with 100 pounds before doing his 40 yd carry:



JP Taking off with the 100 pound bar sleeve:



JP Carrying a 145 pound stone for 40yds:



This is the best one, here QB Jimi Lampron carries a 195 pound stone 40yds. Take into account that Jimi only weighs 200 pounds. This one is not only a physical challenge, but a mental challenge. Notice Jimi takes a while just figuring out how to pick the stone up before he gets going.

http://s268.photobucket.com/albums/j...t=a773e842.pbr

4) Walking Lunges 2x40yds - These are grueling when going a distance of 40yds. I like to include a unilateral exercise in each lower body workout since most of sports is played on one foot (while running and jumping). The walking lunge also works what I call "strength on the move" as well as core stability and balance.

Here's Jimi Lampron showing some nice form doing his walking lunges:



5) Leg Raises 2x18 - These are just simple leg raises. I've found a good way to add weight to these is by using some chain wrapped around the lower leg.

FS Jeff Yolkey banging out a set of 18 leg raises with chain:




Stay tuned for lower body workout #2 of the base phase coming soon in the next edition of Beineke Strength & Conditioning Journal.

[D-TRAIN]

a good way to add weight in leg raises is taking a dumbell and placing the plate over ur feet and hugging the sleeve with ur feet.ill try and take a pic next time im at the gym
i do 3 set with progressing weights. 15/12,20/12,30/8 solid lower ab excercise!

[CoachAaron]

I've tried that with the dumbbell, but I have trouble securing the dumbbell that way . . .falls off my feet, especially with heavier weights. The chain stays in place well. I also sometimes use band resistance for these as well.

[CoachAaron]

By the way, since a few guys who said they were in for the training backed out, I have consolidated the two groups into one, that meets Sunday AM and Thursday PM.

If there are more players interested, I would consider adding another group that meets twice a week as well.

[D-TRAIN]

I will only come to set the bar on ur max squat phase.lol.650 or bust!

and i will show u how i do my leg raises,i have gone up to 50 lbs and never had the weight fall

[CoachAaron]

Originally Posted by D.A.D.

I will only come to set the bar on ur max squat phase.lol.650 or bust!

and i will show u how i do my leg raises,i have gone up to 50 lbs and never had the weight fall

The I have set up the periodization, we do max effort workouts every week. There is no longer a max strength phase. For lower body, we do one max effort workout per week and one dynamic effort (power) workout per week. The periodization is achieved by changing all the exercises every 3 weeks.

[CoachAaron]

Just a note, JP wanted everyone to know that during the video of him doing safety bar squats, he actually did 20 reps, not 18 as I counted. After reviewing the video, he is correct, 20 reps were done. Apparently I can't film and count at the same time.

[Lowell-Pan]

JP needs to do 22 then.