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Football is an anaerobic sport.  The game consists of many bursts of intense activity that usually do not exceed 8 seconds. The dominant energy systems for football are the ATP-PC energy system and the alactic energy system.  Reactive power, strength, starting power, and power endurance are the main attributes that lead to athletic success. These attributes are directly related to the development of maximum strength and ultimately maximum power. We do not train all football players a like, however. There are subtle differences in demands that each position carries. Therefore we have grouped positions together with like minded training goals in order to maximize the specific needs of the position. 

The Two Groups are; big combo ( Lineman, Tight Ends, Fullbacks, Linebackers), and Skill ( Running Backs, Wide Recievers, Defensive Backs, Quarterbacks, and Special Teams).

Featured below are the strength training phases for football.

General Adaptation (GA): This period of training is done farthest out from competition. The training status and maturity of your athletes dictates the amount of time you will spend in General Adaptation. The focus of the general adaptation phase is to prepare your muscles, joints, tendons and ligaments for the intense training that is yet to come. The general adaptation phase is characterized by higher repetitions, lower intensities, and shorter rest periods. This phase lays the foundation for physiological gains yet to come. Do not skip this phase it is integral to injury prevention and body awareness.  Click here to access the general adaptation workout.

Hypertrophy (H): This period of training should be done before the maximum strength phase. The hypertrophy phase is characterized by high training volume with moderate training intensity. The goal of this phase is to build muscle mass. Because of the physical difference between positions, some groups such as lineman may spend a considerable amount of time in hypertrophy, while defensive backs or wide receivers won't spend as much.

Strength (S): The strength phase is characterized by lower training volume and higher training intensity. the goal of the strength program is invoke adaptation to the muscular and neuromuscular system through heavy loads. The focus of this phase is to move as much weight as possible using correct form and range of motion. Our strength base will dictate our power base.  Just as in the other phases, we may spend more time in the strength phase for a certain position relative to their needs. Click here to access the strength workout. 

Power (P): The goal of the power phase is to build overall body explosiveness. We ware going to take the strength that we just gained in the previous phase and teach your body to apply it to athletic motions. The power phase is characterized by low volume and high intensities with Olympic and explosive lifts, along with plyometrics as the focus. All Positions will go through a power phase, however, some positions will spend a longer amount of time in the power phase than others. click here to access the power workout.

FOOTBALL ANNUAL STRENGTH TRAINING PLANNER FOR BIG COMBO POSITIONS

MONTH	PERIOD	PHASE	WEEKLY LOADING PATTERN
JAN	TRANSITION		LIGHT ACTIVITY
	PREPARATION	GA	LOW - 65%
			MEDIUM - 67%
			MEDIUM HEAVY - 65-70%
FEB			MEDIUM - 67%
			MEDIUM HEAVY - 72%
		S	LOW- 75%
			MEDIUM - 80%
MAR			MEDIUM HEAVY - 77-82%
			HEAVY - 82-85%
		H	LIGHT ACTIVITY
			MEDIUM - 67-70%
APR			MEDIUM HEAVY - 70-72%
			HEAVY - 75%
			MEDIUM - 67-70%
		S	LOW - 75%
MAY			MEDIUM - 80%
			MEDIUM HEAVY -77-82%
			HEAVY -85%
		H	LIGHT ACTIVITY
JUN			MEDIUM - 67%
			MEDIUM HEAVY - 72%
			HEAVY - 75%
		S	MEDIUM - 82%
JUL			HEAVY - 87-90%
			MEDIUM HEAVY - 85%
		P	MEDIUM - 77%
			MEDIUM HEAVY - 80%
AUG			HEAVY - 82-85%
			MEDIUM - 77%
	COMPETITION	P	DOUBLE DAYS
			DOUBLE DAYS
SEP			MEDIUM- 75%
			MEDIUM - 75%
			MEDIUM - 75%
			MEDIUM - 75%
OCT			MEDIUM - 75%
			MEDIUM - 75%
			MEDIUM - 75%
			MEDIUM - 75%
NOV			MEDIUM - 75%
			MEDIUM - 75%
			MEDIUM - 75%
			LOW - 70%
DEC			LOW - 70%
	TRANSITION	T	LIGHT ACTIVITY
			LIGHT ACTIVITY
			LIGHT ACTIVITY