Strength-power blocks for American Football

Other Sports Football
1

STRENGTH BLOCK:

1st day

Barbell squats (90%) 2-4 x 5. Rest is 4-5 min between sets and 6-8 min between series.

Barbell squats (80%) 2-3 x 10-12. Rest is 2 min between sets.

2nd day

Barbell squats (93-95%) 2-4 x 3. Rest is 4-5 min. between sets and 6-8 min. between series

Barbell squats (80%) 3-5 x 8-10. Rest is 2-3 min between sets.

3rd day

Barbell squats (93-95%) 3-5 x 2-3. Rest is 4-6 min. between sets and 6-8 min. between series

Barbell squats (85%) 2 x 8 (+2-3). After completion of the last repetition in the squat with the weight at 85%, it is necessary to do 2-3 additional repetitions. Rest between sets is arbitrary.

4th day

Barbell squats: (80%) 1 x 10, (90%) 1 x 5, (90-93%) 1 x 2

The series are repeated 2-3 times with 4-5 min rest between sets and 6-8 min rest between series

5th day

Barbell squats (93-95%) 3-5 x 2-3. Rest is 4-6 min. between sets and 6-8 min. between series

Barbell squats (80%) 3-5 x 8-10. Rest between sets is 2-3 min.

6th day

Barbell squats (70%) 1 x 12, (80%) 1 x 10, (85%) 1 x 7

The series are repeated 2-3 times. Rest is 8-10 min in between series and 5-6 min between sets.

7th day

Squat jumps with the bar (40%) 5 x 8 (2) Rest interval between sets is 60 sec and 8-12 min between series.

8th day

Barbell squats (85-90%) 4-5 x 1-3 using the interval method

In the interval method it is possible to execute one series of several sets consisting of 1-2 repetitions using a heavy weight (85-90%) and with limited rest pauses. At the end of the series, the number of repetitions decreases and the duration of rest pauses increases. For example, in the first set of 3 repetitions the rest pause is 30-40 seconds; in the second set of 2-3 repetitions the rest pause is 40-60 seconds; in the third set consisting of 1-2 repetitions, the rest pauses is 60-90 seconds and in the in the 4th set there is one repetition.

9th day

Squat jumps with the bar (40%) 8 x 8 (2) Rest interval between sets is 60 sec and 8-12 min between series.

10th day

Barbell squats (95%) 4-5 x 1-3 using the interval method (See 8th day program)

End of strength block.

POWER BLOCK:

11th day

Depth jumps (0.75 m.) 2 x 10, (1.10 m.) 1 x 10. Rest interval between sets is 10-12 min.

Jump squat with bar (40%) 8 x 10 (2). Rest interval between sets is 60 sec and 10-12 min between series.

12th day

Depth jumps (0.75 m.) 2 x 10 and (1.10 m.) 2 x 10. Rest is 8-10 min.

Squat jumps with bar (40%) 6 x 8 (2). Rest interval between set is 30 sec and 8-12 min between series.

13th day

Depth jumps (0.75 m.) 3 x 10 and (1.10 m.) 1 x 10 Rest is 8-10 min between series…

Squat jumps with bar (40%) 10 x 10 (2-3). Rest interval between sets is 60 sec and 8-12 min between series.

14th day

Depth jump (0.75 m.) 4 x 10. Rest is 8-10 min.

Squat jumps with bar (40%) 8 x 8 (2). Rest interval between sets is 30 sec and 8-12 min between series.

15th day

Depth jumps (0.75 m.) 2 x 10 and (1.10) 2 x 10. Rest interval is 8-10 min between series.

Squat jumps with bar (40%) 6 x 10 (2). Rest interval between sets is 10 sec and 8-12 min between series.

16th day

Depth jumps (0.75 m.) 2 x 10 and (1.10m.) 2 x 10. Rest is 6-8 min between series.

Squat jumps with bar (40%) 8 x 10 (2-3). Rest interval between sets is 30 sec and 8-12 min between series.

17th day

Depth jumps (1.10 m.) 4 x 10. Rest is 8-10 min between series.

Squat jumps with bar (40%) 8 x 10 (2-3). Rest interval between sets is 10 sec and 8-12 min between series.

18th day

Depth jumps (0.75 m.) 4 x 10. Rest, 8-10 min.

Squat jumps with bar (40%) 10 x 10 (2-3) Rest interval between sets is 30 sec and 8-12 min between series.

19th day

Jumps on to a box (0.4-0. 5 m.) 4 x 40 (2). Rest interval between sets is 3-4 min, between series is 10-12 min.

20th day

Depth jumps (1.10 m.) 4 x 10. Rest is 8-10 min.

Squat jumps with bar (40%) 10 x 10 (2). Rest interval between sets is 10 sec, between series is 8-12 min.

21st day

Depth jumps (0.75 m.) 4 x 10. Rest is 8-10 min.

Squat jumps with bar (40%) 10 x 10 (2-3). Rest interval between sets is 10 sec, between series is 10-12 min.

22nd day

Jumps on to a box (0.5-0. 6 m.) 6 x 40 (2). Rest interval between sets is 3-4 min, between series is 10-15 min.

23rd day

Depth jumps 4x10 (1.10 m.) Rest is 8-10 min between series.

Squat jumps (40%) 10 x 10 (2-3). Rest interval between sets is 10 sec, between series is 8-12 min.

24th day

Depth jumps (0.75 m.) 4 x 10. Rest is 8-10 min.

Jumps with bar (40%) 10 x 10 (3-4) Rest interval between sets is 10 sec, between series is 10-15 min.

25th day

Jumps on to a box (0.7-0.8 m.) 5 x 50 (3) Rest interval between sets is 2-3 min, between series is 10-15 min.

26th day

Squat jumps with bar (40%) 10 x 10 (3-4) Rest interval between sets is 10 sec, between series is 10-15 min.

27th day

Jumps with bar (40%) 10 x 10 (3-4). Rest interval between sets is 10 sec, between series is 10-15 min.

28th day

Jumps on to a box (0.7 – 0.8m.) 6 x 50 (3) Rest interval between sets is 2 min, between series is 10-15 min.

End of power block.

The days are not consecutive: in the first eight weeks of training there are two wo at week.

For example:
monday= 1st day and
thursday= 2nd day,
monday= 3rd day,
thursday=4th day, etc.

By the ninth week we have three sessions a week:
For example:
Monday= 17th day,
Wednesday=18 day,
Friday= 19 day, etc.

In the strength block there are (in the other days) some aerobic running on glass, light sprint, light bounds and jumps with BW and 20-30%, altitude landings (for preparation of the follow shock method). They are lighter means because the emphasis is on strength. The same means of strength I use for upper body.

For the New York Giants; Verkho compressed the strength block because he had little time, so there are three contemporary means:

  1. Morphological-physiological strength with little impact on mass.
  2. Morphological-physiological strength with high impact on mass.
  3. Central nervous strength.

If the % is not identical with the reps, you must refer only to reps.

In the power block the emphasis is directed to the development of explosive strength and Local Muscolar Endurance, reinforcement of the shuttle mechanism of CP.

In the power block, there are also Olys, shock method for upper body, stimulation method for explosive strength:

Tonics of max strength (They retain the strength), follow by:
Developings of explosive strength.

In the third block there is the emphasis on development of speed on the field and the technical and tactical works. Light means of strength and explosive strength (especially for upper body)+ preactivation squat little before the games.

2

Thanks Dimitry!!

It is very similiar to his bob sled training!

What would you do for upper body?

Everett

3

This program is CRAZY for any a NFL player! 1.10m depth jumps are a recipe for disaster! It’s a cookie cutter and should be adjusted accordingly.

4

Yes, it depends on the roles, on the bodyweight and it is an individual matter also, I do 1.10 mt stop at 85-90 kg, for higher weights the height must be reduced.

Verkho also indicates under the use of dampening mats.

I have athletes of 100 kg who do this at 1 meter because they have iron legs…, but others of the same weights, more sensitive, do it from 70-80 cm…

From physics we could do a calculation Mgh in Joule.

5

His bobsled training?Do you have any info=?Or are you referring to his website ?( I was the one asking him about bobsled).
The 10x10x10 is almost the same recommended for middle distance races, so I wonder if it suit football very well.
Dimitry, working with some football player her ein Italy?(IFL?) could you share some results, if you have been using this very method?Thanks

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Crazy volume for any team sport athlete.

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@Eroszag: athletes are of “Muli Trieste” and one of a Rugby Chieti.

The program was done in the 80…by athletes that are supported and superman…

Nevertheless, I managed to do so in large part, on certain points even tougher with “normal” athletes…

I managed to do this by diluting the strength block and introducing unloading weeks…

But as I said I did variations of the program because it’s still the 80s… and I made it harder by other means such as iso-extreme, eccentric, isometric, other means of absolute and explosive strength and pliometric.

The greatest difficulties are in the LME means and there I had to cut,
but for me they are useful for maximum anaerobic power, the ability to repeat explosives efforts in short-medium-range time.

@Everett: for the upper body as well as lower body I use many means, similar to the ones you’ve seen in my system on pling.
My system is derived from the “Theory of Systems”, is based on the creation first of stable states and then their destabilization through a series of means. It is difficult to explain because from me you do not ever find written: “you have to do 3x8” and more it is written in Italian it would take much time to translate.

8

Dimitry

Isn’t this just a re-hash of Verkoshansky’s “Special Strength Training: A practical manual for coaches” ?

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I was deeply influenced by the Verkho’s thought.

I use many of his drawings, but time by time I have integrated with other interesting things of other trainers, there is not only Verkho.

For example, the means of strength of Zatsiorsky.
The eccentric-isometric means of Thibaudeau and eccentric of Bompa.

The iso-extreme and means of nervous activation of Schroeder and Buchenlohz.

Other wave works of Harre and King.

Finally, the organization and the genius of Italian trainers of athletics as Vittori, Gigliotti, Rondelli and Lenzi.

The whole has been revised from the viewpoint of my system and of the theory of systems or systemics of Ludwig von Bertalanffy.
http://www.amazon.com/s?ie=UTF8&search-type=ss&index=books&field-author=Ludwig%20Von%20Bertalanffy&page=1

10

Dimitry, still employing verkho’s system?