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The following article was published in our article directory on December 2, 2009.
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Football: Power, Strength & The American Way

Article Category: Sports

Football: Power, Strength, And The American Way

Power training and strength conditioning play a vital role in the improvement, progression and longevity in any and every football player. Particularly with young athletes, strength and power training can split the playing field in half. Young athletes are still budding physically, and with a basic training program, there evolution can jump the charts. With developing strength and power, there come many benefits. Increased mass and overall size is the first thing that comes to mind. The stronger an athlete gets, quality size is typically another benefit of that development. Another benefit with quality power and strength comes better muscle coordination and stabilization, a necessary for skill-specific positions with the (especially when countering someone twice your size trying to take you down!). Lastly, power and strength builds durability to last throughout a long season. Athletes have to be able to not just perform, but explode exponentially. Athletes have to sustain power and strength without getting hurt.

As great as it is to develop and relish in the process of building superior football teams, there are some factors that tend to get lost in the shuffle. Building great strength and power is by all means crucial, that is not what we are trying to say. As a matter of fact, it is the only way that you can assure you are putting a dominant team on the field. However, there are a few critical points that need to be addressed: the first is proper teaching of lifts and understanding the corrective methods to in list consistent, progressive performance in the weight room; second, training too much the same way is not always a best way; and thirdly, train football players to perform, not to show off like a professional body builder.

One of the major issues that hinder a good strength and conditioning program...the ability to teach a good strength and conditioning program! Many coaches in the more dominant markets (top-ranked high schools, Division 1-A and many Division 1-AA schools, and all professional organizations) typically have it together in regards to awareness of proper methods of teaching lifts and designing programs to fit the needs of their players. But for the less structured programs (for many reasons: lack of equipment, materials, resources, and/or knowledge) sometimes are steps behind of the various methods of building a strong team. Not to say that many of the old-school training techniques are all bad, but times have changed and have simply became ineffective! Sometimes this type of training may be necessary for team punishment, but not good for overall morale.

The problem with continuously building for tomorrow is neglecting the information of today. There is absolutely no reason why any team should suffer physically with the amount of strength and conditioning resources available. The first place for formidable resources is the information highway, the internet. There are several videos that are available (our site Premier1Sports.com is a great start!). There are a ton of coaches and trainers groups and message boards that will not only allow you as a coach to get questions answered, but some groups will even give you all the information you need to start at ground zero of a championship-like program. Next are seminars and workshops. Start with all of your major universities and local sports performance facilities. They may give and sometimes come out to deliver incredible camps that will not only help you as the coach, but even demonstrate proper techniques and functions to your program. Lastly, get certified. Certifications can teach you all the basics and can solidify all the fundamentals of putting together a sound strength and conditioning series for your squad.

This leads to one of the next major issues, sometimes performing one style of training too often (i.e. repetition maximums) can be detrimental to the overall development of a team. Using the example of lifting to the heaviest of each athlete's ability definitely has its place and is vital to every athlete's improvement; however, sometimes enough is enough. In order for recovery and constant progression, there always has to be periods of weight de-loading and regeneration cycles. As previously mentioned, take time to learn new methods to always improve upon what you are currently doing, or completely revamp your existing program. Training modalities to consider adding to any program is joint mobility and regeneration exercises and bodyweight exercises (Perfect Push-ups, TRX system, Elite Fitness Systems Blast-straps, Egoscue Method, etc.). Football relies a lot on strength, but it is even more crucial to develop strong limbs and great joint range of motion to guarantee injury prevention, on the field and in the weight room.

Remember when developing your strength training program, football is about the performance on the field, not how good you look when you perform. Knowledge of program development is critical to assure any coach that his young athletes are ultimately prepared for "battle". Many programs have great intention in the weight room, but lack focus of why they are there. Lift weights, lift simple, lift heavy, lift fast, lift short, and recover. This should be the motto. In the interim, your athlete's muscular development will be the by-product as opposed to the focus of a great training cycle. For instance, here is an ideal day in the weight room:

- Power cleans 3 sets @ 3 reps

- Rack Pulls 5 sets @ 5 reps

- Incline Bench Press 4 sets @ 6-8 reps

- Pull-ups 2 sets @ positive failure

- Hanging leg raises, reverse hyperextensions, landmines 3 rounds @ 10 reps

Simple but effective! Build for performance and not body-build.

It is your responsibility as the coach to create team camaraderie through leadership, starting at the top. Pay very close attention to how training will bring your athletes closer. Togetherness will build a level of drive that will promote team work, starting in the weight room. Dig deep now and reap the rewards in the season.

Keywords: Football speed training, Speed training for football, Premier 1 sports, Premier 1 football

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