I have looked on the site but still can’t figure what’s the best Wednesday option for individuals who only play football since they have no SE requirements? I assume that everything else is the same except maybe limiting the distance of their accelerations in latter phases. What should they do on Wed. to replace SE? Thanks.
Bumping up.
With respect to inseason training, seeing as how it is currently football season, your wisest course of action would be to refrain from performing the CFTS template. Too high a volume of running in conjunction with sport practice and competition.
You have enough demands from sport practice, accordingly, any sprint/speed work you might perform after/before practice would most likely yield excessive CNS fatigue which would hinder your performance on the field.
Inseason is too late to start thinking about getting fast. Inseason strength/speed training is more about maintenance/injury prevention then development, especially for college level and above.
I’m not interested in in-season training. I’m talking about this upcoming off season.
i know people arent going to agree with me on this. but FOR ME a “plyo only” session is what i woudl go with. plyos and i work very well together. but everyone is different.
This is one of the best posts regarding off season football training. Football coach is a good refrence.
http://www.charliefrancis.com/community/showthread.php?t=6513
Going up again.
And again it goes.
I think you need to stay with alactic speed work, albeit the longest of the week. This emphasis on the “left” of the power-to-endurance curve means that you’ll plateau on the training elements that much sooner, meaning that you need to use shorter training cycles than you’d use for a sprinter- even a 100m man. Over a full season, while a sprinter would prob have 3 training periods, the football player would prob have 5 training periods.
Thats money!
Mr Francis ,Is correct doing Sprint session day after aerobicsession (ex. CCVV-Bosco)for football/soccer?
That would be a typical high/low split
I think I understand what you mean about plateauing if all your work is on power, but how do each of these 5 periods differ? It’s not like football players can shift emphasis over to SE.
Do you just mean build up in volume, distances, and intensification, then cut back down and repeat? How are the weight cycles related? Directly? Could maybe be complicated if you’re only alternating between max strength and strength-speed or power cycles?
Each of the five periods may not differ much at all in content. The principle is to recharge through the subtle manipulation of the qualities you have to work with in the program. If you have 5 cycles and you want to consider the weights within the cycles, you could vary the planned inprovements within the time frames. In track, I might have a triple periodization, short-to-long approach, so I’d front-load the strength changes to allow for optimum mobility in the muscles when the max top speed stress occurs in phase three. So, the plan might call for gains of 6%, 3%, and 1 or 2% for the phases respectively, to yield around a 10% total strength change (actually, compounding yields a little more but, with my math, you’ll have to figure that out for yourself- this is close enough!).
A five phase plan should reflect some basic differences:
1: There will never need to be the same degree of trade-off between strength and mobility as the Top Speed and Speed Endurance required for the sprinter will not be required for the football player and there is less conflict with the qualities required for optimal acceleration.
2: Since there are now 5 phases instead of three, each is relatively shorter so the same intensification rate will yield a lower % per phase.
3: Although there is less conflict between the componants and the end result, there is MORE competition for CNS and muscular resources between the componants themselves.
For this reason a wave form of strength change may be more effective. An example of this for weight intensification might be: 2%, 3%, 1%, 3%, 1% for 10% total (plus compounding). Note that the weight ramping is more gradual than with the sprint plan, which would produce a max of 3.5% in the same time-frame. Also note that more of the intensification occurs closer to competition for the reasons we discussed on the Barnes Bench Press thread yesterday (need for muscle pump/leverage vs mobility).
Great stuff. BTW, add me to the vote for a CF Football Training Manual!
Exactly what I was going to say. Great info. Add another vote here.
What is the “CFTS template” can some one explain and show a sample program?
Buy the Charlie Francis Training System and Forum Review, available at the store. Both are great resources. You could probably find some old posts around here detailing parts of the “template” too.
Anyone,
In terms of weights, with the planned improvement percentages, how does one actually implement this model in terms of each loading phase?
For example, with the 2%, 3%, 1%, 3%, 1% quintuple periodization, is the intensity of the lifts performed just raised for that respective planned improvement over the course of the 2 week loading phase in a 2+1 max strength setup?
Sample 2+1’s for Quintuple Periodization Max Strength Phases
MxStrength Phase 1
-Week1- 80%1RM
-Week2- 82%1RM *same number of total lifts as in week 1
-Week3- Deload
MxStrength Phase 2
-Week1- 80%(1RM+2%)
-Week2- 82%(1RM+2%) *same number of total lifts as week 1
-Week3- Deload
etc.
And as long as the athlete is able to perform the same number of lifts in Week 2 as they do in Week 1 of each loading phase, are they considered to have met their planned improvement?
It seems hard to track if an athlete does not max out with a 1RM.
CCVV would not be a typical AErobic session…