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Last updated
11-26-09 10:25 AM
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Washburn Cardinals Football
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Washburn Cardinals Football: Strength Training
Washburn Cardinals Football

Washburn Strength & Agility Records
Bench Press - Adam Forsch - 425 (05)
Squat - Barry Kinnischtzke - 520 (03)
Dot Agility - Nathan Richard - 33 seconds (05)
40 Yard Sprint - Jed Perkerewicz 4.72 (93)

Three Strength Training Periods
Winter: December - Mid Febuary
(Basketball Players Excused)

Spring: Mid February - Mid April
(Track, Baseball & golf Players Excused)

Summer: June - Early August
(Legion Baseball Players Excused)

Off Season Training
Cardinal football players can improve themselves in off season in five key areas:

1. POWER - The ability to apply maximum force in a short period of time. Strength training is where power is developed. Football players must develop their fast twitch muscle fibers that allow the athlete to perform explosive activities in short bursts.

2. AGILITY - The ability to maintain balance while changing direction quickly.

3. ENDURANCE - The ability to play at maximum effort for the entire game. Cardiovascular work is needed as well as developing an athletes slow twitch muscle fibers.

4. SPEED - How fast you can go from point A to point B. Athletes can work on short bursts, run down slight inclines & develop the proper form for efficient running.

5. SKILLS - Take part in activities that will improve the skills pertaining to his position.

Weight Room Rules
1. Keep the room neat & clean. No pop or food in the room. Rake your weights when you are done working out,

2. No horseplay. You're here to work out.

3. Make sure your lifting area is clear of obstructions.

4. Always use a spotter with big bar lifts.

5. Make eye contact with your spotter before you begin a set.

6. When spotting focus on the lifter - coach & encourage him.

7. Train with a weight that you can lift through a full range of motion & with proper technique.

8. Be sure not to distract other athletes when they are lifting.

7.

Nutrition For Strength Building
Protien is absolutely essential for life. For a football player, it would be impossible to gain muscle, maintain muscle, recover or exibit power and stamina without ingesting sufficient amounts of protien. To maximize your strength gains during a training period. Muscles need protien to rebuild & grow. To see the best results possible when strength training try to have some type of protien with every meal. This shouldn't be a problem as protien sources are common and varied (meat, chicken, fish).

Your Body Must Rest Between Workouts
You need at least 48 hours rest before repeating a workout with the same muscle groups.

If you workout two days in a row be sure to alternate working the upper and lower body muscle groups.

Always Use A Spotter On Big Bar Lifts!

Finding Your Training Weight
,font size - 2>Each athlete must find a training weight that will allow him to build strength safely by using proper tecnique.

Upper body training weight:
Find a weight you can lift with proper technique at least 8 times and no more than 12 times.

Lower body training weight:
Find a weight you can lift with proper tecnique at least 10 times and no more than 15 times.

How To Gain Strength
If you always do what you have always done ... you will always get what you have always gotten.

In other words if you want to get stronger you must consistently work your muscles harder than you have the week before.

You have to progressively overload your muscle groups.

Overload By Increasing Your Reps
The first way you can overload your muscles is to increase the number of reps you do in each set. Example: If last week you could bench press 200 lbs. 9 times before reaching muscle failure, this week strive to bench 200 lbs. at least 10 times each set.

Remember! To gain strength you must lift until you reach muscle failure. The point where your spotter must help you raise & rack the bar.

Overload By Increasing Weight
The second way to overload your muscles is to increase the weight you place on the bar.

If you can perform an upper body lift 12 times with good technique, or a lower body lift 15 times properly it's time to add more weight to the bar.

Remember! When you add weight you must be able to execute the lift at least 8 times for an upper body lift & 10 times for a lower body lift with great lifting technique.

Also remember to use a spotter on all big bar lifts.

Check The Off Season Section For:
1. Participation requirements.
2. How to earn letter points.
3. Attendance records.
4. Individual goals for the coming season.

To Improve As An Athlete You Must Work The Entire Body
Squatart
First:
Work on your feet. A player that can't move his feet simple can't play very well. WORK ON YOUR DOT AGILITY EVERY DAY.

Second:
Athletic power comes is generated from your hip area.
* Squats
* Trap bar dead lift
* Hip sled
* Leg extensions & curls
* Calf raises

Third:
Upper body, everyones favorite but arguable the least important to your athletic success.
* Bench press
* Incline press
* Military press


 
 
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