Get power and explosiveness with the same off-season regimen that Houston Texans wide receiver Andre Johnson uses to get ready for game time. COLUMBIA – Since enrolling at South Carolina, sophomore defensive end Darius English has been receiving advice from Jadeveon Clowney. When the Gamecocks begin the. The USC Trojans football program, established in 1888, represents the University of Southern California in college football. USC is a member of the National. USC Head Football Coach Pete Carroll Photos courtesy USCID. CARLISLE: I think the core is the. Sample Summer Program. Nebraska Nebraska Football. If your lifting card indicates for your work set to be completed with 80%. Weightlifting for Football is a website with tons of info on weight lifting for sports, power lifting and body building, with a special focus on football. Power Athlete Football Strength Program! Dear Football Player: The Power Football Program has established a new level of excellence. We are stepping into uncharted territory, and we, as a team must improve every aspect of the game in order to have success at this level and to become a dominant force in our style of play. We must work harder than ever to keep getting better. From the time this program begins, you will obtain new lifting goals by the end of the program. While most collegiate programs are based on maintenance, ours will be based on GAINING! The power football strength program is designed to get you stronger, bigger, faster and more flexible. The Official Athletic Site of the University of Southern California Baseball, partner of CBS Sports Digital. The most comprehensive coverage of USC Trojans.The program is designed to improve you as a football player, not a weightlifter or bodybuilder. Remember, your dream is to be a dominant player. To claim our turf you must push your limits in the weight room so we can push our opponents around on the gridiron. No other school attire will be allowed during this time. No street clothes or boots. If you do more than what you are asked in your program you run the risk of NOT gaining. You are ALL football players - So, if you are a 1. GET INTO the weight room. You should be training your butt off to get bigger and stronger. ALL other players across the nation are lifting, running and securing high goals for next season already. Or you will be pushed around. I don't like to be pushed. Clean- up and strip weights During lifting times all above rules will be in effect. The door will be closed and unless I am notified by you personally, and you miss, a form of punishment will be enforced. If the passion to perform better in football is not in you, then I will enforce a punishment to get you in the weight room. ALL WORKOUTS MUST BE SIGNED BY ME OR AN ASSISTANT COACH at the end of each workout. If you are injured you are not exempt from doing this program. If you cannot walk you will train your upper body - If you cannot use your upper body then you will train your legs twice a week. I will not help those who do not help themselves. Is that clear enough for you?! With WEIGHTLIFTING - always STRETCH before and after each workout. Use the flexibility stretches at the end of the weightlifting section. WARM- UP: *Perform warm- up drill listed below before weight training. Jump Rope 5 min. OFF- SEASON WORKOUT 1. ALL Varsity will work out (4) DAYS PER WEEK - Monday, Tuesday, Thursday and Friday. Always stretch before and after each workout. All workouts should be pursued with a high level of INTENSITY. This training program is broken down into a very simple percentage and rep scheme. This is the last and most important step. Only do the recommended number of repetitions that are indicated on your workout chart. It is also a factor in increasing strength and speed. There are two types of stretching, ballistic and static. Ballistic stretching involves stretching exercises that require movement, usually some sort of bouncing. These tend to be better suited for warming up rather than increasing flexibility. In order to increase long- term flexibility, static type stretching is required. You should attempt to stretch as far as possible without any pain. Do not force stretches or have a partner push you through your stretches; this can result in injury. Your stretching should be done systematically similar to your approach to any type of training. Produce goals for your flexibility and work toward that goal in every stretch session. For example, you may want to place your palms on the floor when doing a standing toe touch stretch. Week by week, work toward the above by putting your palms on your shoes and progressing downward. For your stretching program to be successful you must work at it. Only stretch when your muscles are warm, the best time for this is after a workout. On the following pages are a variety of stretching exercises that you may choose from. Try to incorporate 1 or more stretches for each body part listed. This stretch period should take between 1. Another type of static stretching is called PNF (proprioreceptive neuromuscular facilitation) stretching. This stretching must be done with a partner. The athlete should assume the stretch position and hold it for 6- 1. After the 6- 1. 0 seconds the partner will apply force to hold the athlete in his stretch position, the athlete should try to overcome this force and be held in an isometric contraction. This pattern should be followed for 3 cycles and the athlete should increase the stretch for each one. Remember utilize the static type stretches, only stretch when warm and make flexibility one of your goals. RUNNING PROGRAM The running program has been designed to accomplish several goals that apply specifically to football. The areas that are incorporated are form, speed work, conditioning and plyometrics. A description of drills will be supplied for each aspect of the running workouts. For the first six weeks the running will be done two times per week; while the last six weeks, running will be done three times per week. These workouts should not take more than one hour to complete. If scheduling is a problem, running days can be combined with lifting days. It is important that you wait about 2- 3 hours between these workouts. Skilled Positions. Linemen. 5 x 1. 00 yds at 1. Stretch 1. 0- 1. 5 min. DAY 2. 1. Plyometrics (see plyometric drills section)WEEK 2 Day 1. Skilled Positions. Linemen. 5 x 1. 00 yds at 1. Stretch 1. 0- 1. 5 min. DAY 2. 1. Plyometrics (see plyometric drill section)4. Stretch 1. 0- 1. 5 min. WEEK 3 DAY 1. 1. Skilled Positions. Linemen. 5 x 1. 00 yds at 1. Stretch 1. 0- 1. 5 min. DAY 2. 1. Plyometrics (see plyometric drills section)4. Stretch 1. 0- 1. 5 min. WEEK 4. DAY 1. 1. Skilled Positions. Linemen. 5 x 1. 00 yds at 1. Stretch 1. 0- 1. 5 min. DAY 2. 1. Plyometrics (see plyometric drills section)4. Skilled Positions. Linemen. 2 x 1. 00 yds at 1. Stretch 1. 0- 1. 5 min. DAY 2. 1. Plyometrics (see plyometric drills section)4. Stretch 1. 0- 1. 5 min. WEEK 6. DAY 1. 1. Skilled Positions. Linemen. 2 x 8. 0 yds at 1. Stretch 1. 0- 1. 5 min. DAY 2. REST JWEEK 7. DAY 1. 1. Skilled Positions. Linemen. 10 x 8. 0 yds at 1. Stretch 1. 0- 1. 5 min. DAY 2. 1. Skilled Positions. Linemen. 20 x 1. 0 yds at full speed - - 3. Plyometrics (see plyometric drills section)3. Skilled Positions. Linemen. 10 x 8. 0 yds at 1. Stretch 1. 0- 1. 5 min. DAY 2. 1. Skilled Positions. Linemen. 15 x 1. 5 yds at full speed - - 3. Plyometrics (see plyometric drills section)3. Skilled Positions. Linemen. 10 x 8. 0 yds at 1. Stretch 1. 0- 1. 5 min. DAY 2. 1. Skilled Positions. Linemen. 13 x 1. 5 yds at full speed - - 3. Plyometrics (see plyometric drills section)3. Skilled Positions. Linemen. 8 x 8. 0 yds at 1. Stretch 1. 0- 1. 5 min. DAY 2. 1. Skilled Positions. Linemen. 12 x 1. 5 yds at full speed - - 3. Plyometrics (see plyometric drills section)3. Skilled Postions. Linemen. 4 x 6. 0 yds at 1. Stretch 1. 0- 1. 5 min. DAY 2. 1. Skilled Positions. Linemen. 10 x 1. 5 yds at full speed - - 3. Plyometrics (see plyometric drills section)3. Skilled Positions. Linemen. 4 x 4. 0 yds at : 0. Stretch 1. 0- 1. 5 min. DAY 2. 1. Skilled Positions. Linemen. 10 x 1. 5 yds at full speed - - 3. Plyometrics (see plyometric drills section)3. Stretch 1. 0- 1. 5 min. Plyometric Drills. Always WARM- UP before doing these drills. Use 2- 3 sets of 1. Remember to STRETCH after completing these warm- up drills. The following exercises are used for speed, agility and vertical jump improvements. They are ESSENTIAL FOR IMPROVEMENT ON THE FOOTBALL FIELD. SQUAT JUMP Starting Position: Feet parallel shoulder width apart, fingers locked behind head. SINGLE LEG TUCKStarting Position: Feet parallel shoulder width apart, fingers locked behind your head. Motion: Athlete springs upward using a single foot takeoff, until thighs are parallel with the ground. Next he grabs both knees with hands and pulls toward chest, then return to starting position. SPLIT SQUATSStarting Position: One leg in front of the other with a 9. Keep back straight. Motion: Interchange legs while doing the exercise jump approximately 6 inches off the ground while changing stance. LATERAL HOPSStarting Position: Feet together. Motion: Athlete should jump laterally (side to side) over an object ranging from 8- to- 2. STANDING LONG JUMPStarting Position: Feet together. Motion: Athlete bends knees then explodes outward in front to cover as much distance as possible landing with feet together. DOUBLE LEG HOPSStarting Position: Feet together, body erect. Motion: Athlete jumps up and out with double arm action with maximum effort for 3- 5 reps. For a MS Word printable version of this program, click here. For a printable text version of this program, click here. Recommend this article to a friend by e- mail by clicking here! Curtis is a contributing writer for various health, bodybuilding and collegiate sports publications. He is a collegiate strength coach who has worked with many high- level athletes ranging from NFL stars to top- level bodybuilders. Powerlifting State and Regional champion in the 2. He is also an AAU and USPF referee. Curtis was a 3- year Varsity football letter winner, All- greater Rochester Lineman in high school, and then Junior College and University All- conference lineman.
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