Development of Division 1 Football PDF

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Development of Division 1 Football

We believe the initial year in our program is the most critical to an athletes over all development.
During this period, the strength and conditioning staf f must implement the f oundation f or
development. Generally, incoming f reshman can be and usually are a train wreck, both physically and
mentally. Freshmen usually enter a program ill-prepared to meet the demands of a rigorous f ootball
season.
T he most common problems we see in our incoming f reshmen are weaknesses in core and posterior strength,
inabilities to perf orm movements without resistance, lack of f lexibility, and poor nutritional habits. T hese
f actors play a critical role in determining whether or not to red-shirt the athlete in his f irst year.
Assessment
T he f irst f ew days on campus can be the most stressf ul time f or f reshman. T hey must report to the coaches,
get checked into their dorms, meet with administrators and medical personnel, and above all, get acclimated to
a new environment. During this period, we must also obtain an accurate account of each athletes
preparedness levels.
We adhere to a f our step process in our initial assessment f or all f reshman athletes (Table 1). T he goal of this
process is to identif y weaknesses, potential f or injury, and the physical needs of each athlete. T he data
compiled is used as one f actor in determining if the athlete will be red-shirted.
Once all the data has been collected f rom the assessment process, it is then presented to the sport coaches.
We keep on record the scores of previous classes to compare the results. T his aids in f orming an opinion
about where the current class ranks among previous f reshmen who have entered our program. All of this data
is used in conjunction with the sport coaches evaluations of on-f ield perf ormance during f all camp. At the
conclusion of f all camp, the decision is made to classif y the athlete as a red-shirt.
Table 1. Assessment Process

1. Medical evaluation, perf ormed by medical staf f
a. Head-to-toe screening of all joints, checking stability
b. Evaluate previous injuries
c. Identif y potential f or injury
2. Functional movement screen, perf ormed by strength staf f
a. Evaluate symmetry throughout the body
b. Identif y weaknesses
c. Identif y potential f or injury
3. Nutritional screen, perf ormed by strength staf f
a. Perf orm body weight and body composition tests
b. Identif y athletes f or weight gain
c. Identif y athletes f or f at loss
4. Perf ormance tests, perf ormed by strength staf f
a. 225 bench rep test
b. Vertical jump
c. Pro agility
Development, phase 1 (three weeks)

Now that the athlete has been classif ied as a red-shirt, the development process must be f ormulated. Our
initial phase is a three-week training block f ocusing on body weight movements and techniques used in our
core lif ts (bench, squat, and hang clean). T he primary goals are to increase work capacity, acclimate the athlete
to working in the weight room, and teach proper
technique (Table 2). Extra work is individualized to target weaknesses as identif ied through the assessment
process (see Table 1).
It must also be noted that during this period, the athlete must also f ollow our in-season practice schedule
(Table 3). During this period, there must be a balance between developing the athlete while not taking away
f rom his participation in practice.
Table 2. Phase 1 (three weeks, three days/week)

Day 1: Sunday
a. Dynamic warm-up/abs/f ront bridge
b. T hree-minute stations
1) Manual resistance neck, f ront/back
2) Internal/external rotation
3) Reverse hypers
4) Jump rope
c. Four-minute stations (work 30 seconds, rest 30 seconds with partner)
1) Push-ups with blast straps
2) Pull-ups
3) Manual resistance contra-lateral raise
4) Rear f ly with blast strap
d. Bench technique
e. Extra work (individualized)
Day 2: Monday
1) Manual resistance neck, lateral
2) T KE
3) Back extensions
4) Jump rope
1) Vest step-up
2) Glute ham raise
3) Vest f ront lunge
4) Manual resistance adduction
d. Squat technique
e. Extra work (individualized
Day 3: T hursday
1) Manual resistance neck, f our way
2) Hurdle mobility, over/under
3) Reverse hypers
4) Jump rope
1) Vest reverse lunge
2) Bar push-up
3) Glute ham raise
4) Strap pull
d. Clean progression technique
e. Extra work (individualized)
Table 3. In-season practice plan f or red-shirts

Sunday: Watch f ilm, lif t, and conditioning
Monday: Lif t, no practice
Tuesday: Intensive practice and conditioning
Wednesday: Intensive practice and conditioning (additional lif t day begins in week 4)
T hursday: Lif t, light practice
Friday: Of f
Saturday: Of f
Development, phase 2 (f our weeks)

During phase two, lif ting is increased to f our times per week. T he program now includes traditional strength
building movements while maintaining a f ocus on body weight movements. We are still working on increasing
work capacity and stressing proper technique (Table 4). Extra work is individualized to target weaknesses as
identif ied through the assessment process (see Table 1).
Table 4. Phase 2 (f our weeks, f our days/week)

Day 1: Sunday
a. Dynamic warm up/abs/modif ied f ront bridge
b. Manual resistance f our way neck
c. Bench
d. Dumbbell row
e. Barbell shrug
f . Side/rear raise
g. Band back extensions
h. Body weight circuit
1) Push-ups
2) Pull-ups
3) Dips
4) Grippers
i. Extra work (individualized)
Day 2: Monday
b. Box squat
c. Dumbbell single-leg Romanian deadlif t
d. Manual resistance abduction/adduction
e. Manual resistance hip f lexion
f . Dumbbell back extension
g. Body weight circuit
1) Vest box squat
2) Bulgarian split squat
3) Glute ham raise
4) Calf raise
h. Extra work (individualized)
Day 3: Wednesday
a. Dynamic warm up/abs/side bridge
b. Four way neck
c. Dumbbell incline
d. Narrow lat pull
e. Barbell upright row
f . Rear raise
g. Reverse hypers
h. Body weight circuit
1) Push-ups
2) Pull-ups
3) Dips
4) Grippers
Day 4: T hursday
a. Dynamic warm up/abs/f ront bridge
b. Hang clean
c. Barbell Romanian deadlif t
d. Manual resistance abduction/adduction
e. Manual resistance hip f lexion
f . Dumbbell back extension
g. Body weight circuit
1) Vest box squat
2) Bulgarian split squat
3) Glute ham raise
4) Calf raise
h. Extra work (individualized)
Development, phase 3 (six weeks)

During phase three, lif ting is maintained at f our times per week. T he emphasis now shif ts to placing a greater
importance on the development of traditional strength. Body weight movements have been removed f rom the
program, and a greater f ocus is placed upon improving the core lif ts. We are still working on increasing work
capacity and stressing proper technique (Table 5). Extra work is individualized to target weaknesses as
identif ied through the assessment process (see Table 1).
Table 5. Phase 3 (six weeks, f our days/week)

Day 1: Sunday
c. Bench
d. Seated row
e. Dumbbell shrug
f . Contra-lateral raise
g. Rolling dumbbell extensions
h. Barbell curl
i. Band back extensions
j. Shoulder pre-habilitation
k. Extra work (individualized)
Day 2: Monday
a. Dynamic warm up/abs/back bridge
b. Box squat
c. Dumbbell glute ham
d. Dumbbell Romanian deadlif t with reverse lunge
e. Manual resistance abduction/adduction
f . Manual resistance hip f lexion
g. Dumbbell back extension
h. Knee pre-habilitation
Day 3: Wednesday
b. Four way neck
c. Barbell incline
d. Reverse lat pull
e. Dumbbell upright row
f . Rear raise with strap
g. Reverse hypers
h. Shoulder pre-habilitation
Day 4: T hursday
b. Hang clean
c. Dumbbell step-up
d. Barbell Romanian deadlif t
e. Manual resistance abduction/adduction
f . Manual resistance hip f lexion
h. Ankle pre-habilitation
Transitional post-season (six weeks, 12 weeks of f post-season)

T he transitional period designates the time between the traditional season and the of f -season. During this
block of training we eliminate all barbell exercises and the f ocus returns to body weight movements (see table
2). Lif ting is reduced to three times per week with two cardio session perf ormed on non-lif ting days.
We do this f or three reasons:
to allow the athlete to recuperate f rom the stresses of in-season practices

to provide a recovery period f rom heavy lif ting
to prepare f or the next training phase
Off-season, winter (nine weeks)

T he training to this point has prepared the athlete f or our of f -season program. T he goal of this period is to
increase traditional strength and continue to work on weaknesses. Lif ting will be done f our times per week,
with three running sessions per week. Programming is done in three-week training blocks using linear
periodization. Supplemental exercises are rotated during each block of training (Table 6).
Table 6. Winter block 1 (three weeks, f our days/week)

Day 1: Monday
c. Football bar bench
d. Hammer row
e. Barbell shrug
f . Side/rear raise
g. Tate press with band extension
h. Dumbbell curl
Day 2: Tuesday
a. Dynamic warm up/weighted abs/back bridge
b. Hip mobility circuit
c. Box squat
d. Glute ham raise
e. Dumbbell single leg Romanian deadlif t
f . Manual resistance abduction/adduction
g. Manual resistance hip f lexion
h. Dumbbell back extension
i. Knee pre-habilitation
j. Extra work (individualized)
Day 3: T hursday
b. Four way neck
c. Dumbbell incline
d. Pull-ups
e. Strap press
f . A f rame lat pull
g. Barbell upright row
h. Reverse hypers
i. Shoulder pre-habilitation
Day 4: Friday
a. Dynamic warm up/weighted abs/f ront bridge
c. Hang clean
d. Barbell f ront lunge
e. Single leg squat
f . Romanian deadlif t
g. Negative glute ham
i. Ankle pre-habilitation

Day 1: Monday
c. Bench
d. Seated row
e. Dumbbell shrug
f . T hree way shoulder
g. Extensions
h. Band curl
Day 2: Tuesday
c. Box squat
d. Dumbbell glute ham raise
e. Dumbbell Romanian deadlif t with f ront lunge
Day 3: T hursday
b. Four way neck
c. Swiss ball dumbbell bench
d. Wide lat pull
e. Plyo push-up
f . Face pulls
g. Dumbbell upright row
h. Reverse hypers
Day 4: Friday
c. Squat clean
d. Speed squat
e. Dumbbell Bulgarian split squat

Day 1: Monday
c. Bench
d. T-bar row
e. Barbell shrug
f . Contra-lateral raise
g. Rolling extension
h. Barbell curl
Day 2: Tuesday
c. Box squat
d. Dumbbell glute ham raise
e. Dumbbell Romanian deadlif t with back-up lunge
Day 3: T hursday
a. Dynamic warm-up/abs/side bridge
b. Four way neck
c. Barbell incline
d. Reverse lat pull
e. Strap press with bands
f . Rear raise with strap
g. Barbell upright row
h. Reverse hypers
Day 4: Friday
c. Plyo circuit
d. Hang clean
e. Barbell reverse lunge
Spring ball (f our weeks)

During spring ball, we reduce lif ting to three times per week. We f ollow an upper/lower/total body split due to
the practice demands during the week. Practice days are Monday, Wednesday, Friday, and Saturday with lif ting
taking place on Monday, Tuesday, and T hursday. T he goal during spring ball is to maintain strength gained up
to this point (Table 7). T his is an intensive practice period, and we must accommodate f or those demands in
the athletes training.
Table 7. Spring ball (f our weeks, three days/week)

Day 1: Monday
Day 1: Monday
c. Football bar bench
d. Dumbbell f loor press
e. Seated row
f . Barbell shrug
g. Reverse hypers
h. Shoulder pre-habilitation
Day 2: Tuesday
c. Box squat
d. Glute ham raise
e. Dumbbell Bulgarian split squat
h. Band back extension
Day 3: T hursday
b. Four way neck
c. Clean pull and hang clean
d. Romanian deadlif t
e. Barbell incline
f . Pull-ups
g. Dumbbell upright row
i. Ankle pre-habilitation
T he conclusion of spring ball marks the end of the training year f or our red-shirts. At this point, each athlete is
evaluated to determine the direction of their second year of training. T his evaluation process addresses f our
areas:
prof iciency of technique in our core lif ts

strength level obtained in relation to their initial assessment
improved perf ormance in identif ied weak areas
body composition
T he evaluation process dictates which level of training they will enter. Level 1 (gold) is our beginner program
(discussed in this article). Level 2 (blue) is a combination of Western periodization and conjugate/concurrent
sequencing, and level 3 (white) is the conjugate/concurrent sequencing. Advancement into the next level of
training is not set in stone but is a result of each athletes individual needs and progress.
As this article illustrates, our level 1 program is very basic and is f ocused on increasing work capacity while
emphasizing proper technique. We have had good success in developing our red-shirts f ollowing this style of
programming. We f eel that the initial year of training is the most critical time in their development. It is during
this time that proper technique and basic motor f unctions must be instilled f or development over the next f our
years of training.
References
1. Z atsiorsky VM (1995) Science and Practice of Strength Training. Champaign, IL: Human Kinetics.
2. Cook Gray (2003) Athletic Body in Balance. Champaign, IL: Human Kinetics.
3. Coach X, GPP Training Manual. Elite Fitness.
4. Simmons L (2002) General Physical Preparedness. Accessed at: http://www.westside-barbell.com.
5. Simmons L (2001) Organization of Training, Part 1. Accessed at: http://www.westside-barbell.com.
6. Simmons L (2001) Organization of Training, Part 2. Accessed at: http://www.westside-barbell.com.
7. Verkoshansky V (1988) Programming and Organization of Sports Training. Livonia, MI: Sportiviny Press.
8. Sif f M (2000) Supertraining. Denver, CO: Supertraining International.
Ryan Martin is a strength and conditioning coordinator at Hofstra University. He was previously the head strength
and conditioning coach at Davidson College. For more information on Ryan, please contact him at
ryan.m.martin@hofstra.edu.
Elite Fitness Systems strives to be a recognized leader in the strength training industry by providing the highest
quality strength training products and services while providing the highest level of customer service in the
industry. For the best training equipment, information, and accessories, visit us at www.EliteFTS.com.

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art icle s.e lit e f t s.co m http://articles.elitefts.

co m/training-articles/spo rts-training/develo pment-o f-divisio n-1-fo o tball/

Development of Division 1 Football

Table 1. Assessment Process

Development, phase 1 (three weeks)

Table 2. Phase 1 (three weeks, three days/week)

Table 3. In-season practice plan f or red-shirts

Development, phase 2 (f our weeks)

Table 4. Phase 2 (f our weeks, f our days/week)

Development, phase 3 (six weeks)

Table 5. Phase 3 (six weeks, f our days/week)

Transitional post-season (six weeks, 12 weeks of f post-season)

We do this f or three reasons:

to allow the athlete to recuperate f rom the stresses of in-season practices

Off-season, winter (nine weeks)

Table 6. Winter block 1 (three weeks, f our days/week)

Table 6. Winter block 2 (three weeks, f our days/week)

Table 6. Winter block 3 (three weeks, f our days/week)

Spring ball (f our weeks)

Table 7. Spring ball (f our weeks, three days/week)

prof iciency of technique in our core lif ts

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