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"Behind the Scenes" - Summer Football Conditioning begins!

TredSled_Sprint

It's the time of year when tons of people start emailing me regarding my thoughts on football conditioning. Although most college strength & conditioning coaches prefer things like 300-yard shuttles and endless 110-yard sprints; we do things differently at DeFranco's. We prefer conditioning methods that actually improve an athlete's power, as opposed to taking away from it.

Since it's the first week of June, our goal wasn't to murder everyone; but we did want to challenge them with a tough, anaerobic conditioning workout to "break everyone in". As the summer progresses, we will increase the volume - and the specificity - of our football conditioning workouts. If today was any indication of the caliber of athlete we have training with us this summer; we're in pretty damn good shape. Not one of the 17 high school & college football players that performed the below workout puked today. That is a very good start and it shows none of our boys "let themselves go" this off-season.

Here are the specifics of today's workout:

*We started with some warm-up exercises and stretches that will be outlined in our AMPED WARM-UP DVD/MANUAL, then we did the following:

WARM-UP CONCLUSION
1A. Band TKE's - 4x15
1B. DB Squat Jumps (holding 15's) - 4x5

"FOUR QUARTERS" (Rest 2min. between each quarter)

1st Quarter: Prowler Sprints (70 lbs. on each side) - 6 x 20 yards, rest 30-45sec. b/t ea. sprint

2nd Quarter: Tire Battles - 4x10sec., rest 30sec. b/t sets

3rd Quarter: Resisted TredSled Sprints - 5x5sec., rest 45sec. b/t sprints

4th Quarter: Rope Battles - 3x30sec.

 

Here are some quick, "behind the scenes" video clips from the above workout...

 

Keep checkin' back for more "behind the scenes" summer workouts!

-Joe D.

 

11 Comments

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  1. danny makes this comment

    Tuesday, 29 June 2010

    please talk about soccer conditioning and training in general. i am going to keep checking your site for it. it's the world cup!!!

  2. danny makes this comment

    Sunday, 27 June 2010

    you said that the conditioning training will become more specific as you get closer to the season. this workout already seems pretty specific to me. how will you change it? how is conditioning done for soccer players in relation to this workout you give? please help because most good S&C coaches in the US do not focus on soccer or talk about it, but it is my sport! thanks.

  3. K. Kim makes this comment

    Saturday, 26 June 2010

    Really looking forward to the AMPed Warm-up DVDs

  4. Tves makes this comment

    Friday, 25 June 2010

    Maybe MMA is an aerobic alactic sport. So maybe if the athlete needed to work alactic capacity.

  5. K. Kim makes this comment

    Saturday, 19 June 2010

    Nice workout Joe. It is always a tough balance (for me at least) to use to summer to recovery mentally and physically and progress at the same time.

  6. Matt makes this comment

    Saturday, 12 June 2010

    You need additional equipment to increase intensity? I agree that passing the conditioning test is important as it shows your commitment to the summer workout program. My point is that there are a variety of different conditioning levels based upon your sport. And that the majority of "conditioning" that I know of in the past did not really test for football conditioning. I would much rather have teammates who were ready to win football games then pass some conditioning test.

  7. world2change24 makes this comment

    Friday, 11 June 2010

    So as the summer goes on he's gonna buy more equipment????? Ideally, the running program not only contains just the conditioning test but also sprints, agilitys, and explosive work. Doing your program's conditioning test shows accountability to the team, it's what being part of a program is all about.

  8. Matt Christ makes this comment

    Friday, 11 June 2010

    Speaking as a former collegiate athlete the majority of "conditioning" tests I have participated in and have heard of are not very functional. Sprinting 18-110's in a given time frame proves what for a football player? Football is a game of quick, fast explosive spurts. I believe that it was it getting accomplished with this particular workout. Not to mention it is the beginning of summer, I am sure that as the summer progresses and it gets closer to August the intensity of the workouts will increase.

  9. hating haters makes this comment

    Wednesday, 09 June 2010

    coming from the guy who hasnt proved anything is sports right. bet ya sitting on your ass criticizing. get your ass down to a real gym. or play compete in a real athletic event you dart throwing hippie.

  10. world2change24 makes this comment

    Wednesday, 09 June 2010

    Looks like that MAY be tough if you had more than 1 of everything.... 16:1 rest :work ratio isn't too taxing... too bad kids can't train at the college they play at... i hope they are doing their conditioning test on their own so they don't fail it when they get back to campus.

  11. Bartek makes this comment

    Saturday, 05 June 2010

    won't it be good for MMA conditioning?

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