The Importance of Conditioning…Tips from Coach J

31 Dec

With the 2008 football season soon approaching, the crew of WFB Talk did a rebroadcast of Coach Jason Andrews on the importance of conditioning before, during and after the season.

Coach J sent some additional information posted below.

http://www.nike.com/usnikefootball/#homepage

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http://www.soccersupplies.com/ – cheap website pick up cones and hurdles
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http://www.power-systems.com/nav/closeup.aspx?c=5&g=2652&Step/Hurdle™/6– overall website great for different strength and conditioning stuff
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amazon.com for books:
Explosive Power and Strenth/ Dr. Chu
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Training for Speed, Agility, and Quickness/ Brown/Ferguss
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Jumping into Plyometrics/ Dr.Chu
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The Mental Game Plan Bull/ Bull – Excellent Book for those having a hard time in any sport and need to overcome there fear of success.

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Weight Training Dr. Bill Kutzer – This book is only available at the Sacramento State Hornet Bookstore. If you are near a college than search through the book store under the weight training program and a similar book can appear. This book has great illustrations on how to properly lift different weight lifting techniques.

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Sit down at a Barnes Nobles, Borders, or College University and look through different weight training programs to see what can work for you.

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Remember to make sure you keep your muscle active and growing have a short day and a long day.
Short Day is 20 yards under.

Long Day is 40 yards under.

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Alternate your program daily.
Before season start 4-5 day work out program.
Season go to 3-4 days program.

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Drink Plenty of Water even during the Cold Season. During the winter months wear a Hood by Under Armour or ski mask that will cover your mouth while you run. This will help your Lungs as they take in warmer oxygen than without a mask.

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Short Workout at Gym.
M Chest / Triceps/Stomach
Tue Legs/Bigceps/Back Extensions
W Shoulder/ Triceps/Stomach
Th Back/Biceps/Back Extensions
F Chest/Triceps/Stomach
Sat Legs/Biceps/Back Extension
Sunday OFF

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If your just beginning than only do 4 day work out and alternate the days.

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In each workout one individual technique should be overall for example.
M – Chest
Warmup 20 Pushups
Flat Bench 3 x 10 x 50 ( 3= times x 10= reps x 50= weight) <== Overall workout
Dumbell Press Flat Bench
Incline Dumbell Press

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Other overall workout maybe examples:
Back Squat or Front Squat
Military Press

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Stretch out Before you go to bed and when you get up for your day. Yes you will be sore but only for a few days. If sore hurts you then possibly you are doing the exercise wrong or your that out of shape.
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Also remember that I am not a licensed physician or a certified trainer. So anything you take from this is at your own risk. Consult a physician or certified trainer for proper lifting technique or injuries.

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Also here are some nation wide coaching clinics:
nikecoyfootball.com
http://www.megaclinic.com/&gt; great website for drills on each level
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Hope this helps. Use what you want. This plus SST has helped Formico through the past 6 years.
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Coach Andrews
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