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SUMMER FOOTBALL TRAINING 2016

In this episode Coach Joe shares the mic with his partner in crime Coach Dan Goodman to discuss their upcoming summer football training program.  Something they and team VH have become synonymous for creating one of the most badass summer training programs in the country.  Athletes from all over the Tri-State area and beyond come to test the physical abilities each week at Varsity House.  Coach Joe will lay out their pan for making 2016 their best training program yet.  If you're a coach or athlete who's training for football you won't want to miss this VALUE packed episode! 

Start:

Core Values:  Hard work, Commitment, Consistency.  Coach Joe and Coach Dan explain how your "core values" set the stage for a badass summer training program.  You must live the code and preach it home every day.

Basic Key Areas of Focus for this Year.  Here Coach Joe and Coach Dan discuss the key areas they want to focus on tis year.  As always their program is ever evolving and improving year to year.  Although Strength, Speed and Explosive Power are always at the top of the list that goes without saying.  Coach Joe believes it's the little details that make their program uniquely great.  For personal stretch session to mobility workshops and nutrition seminars TeamVH is all about over delivery. 

Key Areas 2016:

• Posterior Chain – The most important group of muscles for football speed and power
• Shoulder Mobility & Injury Proofing – The shoulder girdle takes a pounding for any football player so it's really important to address any preexisting injuries and work to prevent one form occurring.
• Eccentric / Isometric Single Leg Strength – This is a hugely overlooked aspect of most college S&C programs and plays a great role in the ability to change direction and prevent Knee/Hip injuries.
• Neck/Grip/Traps – A strong neck and traps help prevent head injuries and reduce the incident of concussion.
• Hip Mobility – Most football athletes are big and tight.  If you want to play better, you need to move better.
• Aerobic Conditioning – Another largely overlooked aspect of football training. One's aerobic capacity determines their ability to recover between plays and or during training. 
• Nutrition – Each athlete must be given a full nutrition packet and hand in their food logs throughout the summer.

HOW TO CREATE AN AWESOME SUMMER TRAINING PLAN

Exercise Selection:

Choose the exercises you want to make sure are the biggest part of your program and best represent the key areas you want to cover.

1. Posterior Chain - Box Squat, RDLs, BB Glute Bridge, Banded GMs, Rev Hyper. Shoulder Mobility – SHL DLC, 30/30 Holds, Rear Delt Fly's, Band Pull Aparts, Horizontal Rows, Thoracic Mobility Drills. Eccentric/Isometric SL – Pause Bulgarian Split Squat, Pause lateral lunges. Neck – Farmer Carry/Holds, Shrugs, 4-way partner Neck, Iso Neck Holds. Hip Mobility – Hip Series, Depth Squats, Bar Under/Overs, ROM Lunges. Aerobic Conditioning – Tempo Runs, Row/Ski Repeats, Sled Pulling, jump rope.

Basic Layout:

Depending on the number of days you can train depends on the structure of the plan.   The more days you have to train the more you can separate aspects of training and get more detailed. 

Running Plan: 

The running plan should coincide with the lifting plan.  Since the most important aspect of football is running around the filed this should be of utmost importance. Construct your lifting plan first.  As you progress through the summer and the volume of lifting decreases conversely the volume of running should increase.  Our program starts off the first 4-weeks with basic strength development as the key focus as most college athletes are not "up to speed" with their strength training.  Our secondary focus is a return to consistent running. Here the running focus is on technique and starting speed.  Low volumes of short intense 5-10y sprints and form drills

Jailhouse Fridays: 

Each training week needs a great finisher and reminder of why training should be the athletes favorite part of the football experience other than playing the game.  We like to create a TEAM atmosphere on Fridays and have athlete compete against each other as well as hit their favorite "Meat Head" body parts.  First we give them a serious "Beach Pump" then we crush them with some fun strongman circuits and conditioning. 

Conclusion:

The key to the success of your summer football plan is consistency.  Not only form the athletes but the coach.  Make sure you are well planned, prepared and ready to go!  Practice extreme ownership in everything that happens in your gym and the athletes will respect you.  Above all have fun, after all we are just working out!