My college football team is currently using this offseason split:
M-Total Body Lift
W-Total Body Lift
F-Total Body Lift
The lifting sessions are intense and generally consist of 1-2 Total body exercises, 1-3 Lower body exercises and 2-3 Upper exercises.
The speed sessions consist of 7-8 short distance sprints (20-30) with incomplete recovery plus a conditioning component of 40yard sprints with game type rest intervals of 25-30 seconds. Generally 3 sets of 7-9 reps are completed with 4-5 minute recovery in between sets.
Do you believe it is possible for an athlete to fully recover from this over the weekend and be improved on a week to week basis? Or do you see this as more of a split that will allow for the body to supercompensate in deload/off weeks such as spring break and finals week? Or Neither?
That might seem like more than my teams program on paper, but I think its far smarter. Theres a lot more agility stuff and everything is in regulation and theres no overkill on anything. I understand that they might build on reps etc as the off season progresses. We used to do the alternating speed and agility days, I would have rather stayed with that than having these 40 yard endurance sessions at this time of year.
I have read about other schools offseason programs that go like or similar to this:
M - Speed, Total Body Lift
T - Conditioning/GPP
W - Total Body Lift (Squat emphasis)
T - Conditioning/GPP
F - Speed, Total Body Lift
no they dont add volume but vary it from week to week by using other means. most college program dont do true speed work just so u know. how is vtech program much diff from ur setup, the only major diff is vtech do movement work each day and u only do movement work twice a week. i think too many fb coach spend too much time in the weightroom and not enough on movement.
My teams program is only straight line movement. And we average about 1000 yards per speed session with incomplete recoveries. Looks to me like VTech is only hitting about 250 yards per day (not including conditioning), if that.
I definately agree its more than straight line speed. I am not a coach im a player wondering if my teams program is going to help me improve as much as I can this offseason.
I know I am just looking at one week of VT, I like it! I feel like that would definately help me improve my speed. Im a lineman and id imagine they have something even better for lineman.