* Get the workout secrets of the NFL's best: * * * * * * * * * * * * * * * * * * * * * * * 1. Identify individual muscle imbalances/joint restrictions DO: To start any strength program, it is imperative to have each player thoroughly evaluated by a licensed medical professional who can identify muscle imbalances and/or joint restrictions. Discovering these abnormalities and properly addressing them will allow the athlete to develop the proper foundation for maximum strength improvement while significantly reducing the chances of potential injury. Remember, you don't want to build a beautiful house on a faulty foundation or eventually it will come tumbling down. As an example, I recently had the opportunity at my facility, the Fischer Institute in Phoenix, Arizona, to evaluate a veteran NFL defensive back who suffered a very mild lower leg injury in their recent mini-camp. As we evaluated him, we discovered some faulty movement patterns that we quickly had to address with corrective exercises to enhance his offseason training program. Real easy book bass clef pdf merger. Football Kicking Training Video #1. 8 Tips to Incorporate Speed Training into Your Strength Routine; Meet the program. Attention Football Kickers and Soccer. Strength & Weight Training For Football Kickers. If we had not intervened, I truly believe his lower leg injury would re-surface in training camp or in the season. Before benching or starting any strength program, it is imperative to have each player thoroughly evaluated by a licensed medical professional who can identify muscle imbalances and/or joint restrictions. (Special to NFL.com) DON'T: Just use the mirror and look at the 'beach muscles' (chest, abs, arms) to determine if an athlete is in great football shape. Just because someone has low body fat percentage and large chest and arm muscles doesn't mean that they are prepared for the rigors of a football season. Periodization Periodization is the progressive cycling of various variables such as reps, sets, speed of contraction, volume (amount of work), intensity, rest time, type of exercises and frequency of training. Changing these variables avoids over-training injuries, plateaus and ensures maximum benefit by properly stimulating your neuromuscular system. DO: Start with proper intensity (loading) and volume in this periodization program. Many times, I start even my NFL players with particular bodyweight exercises to make sure that the athlete can handle their own body weight before adding any external loads. For example, I have many of my NFL clients start with a single leg bodyweight squat before going to weighted bar squats. Through this we can detect some areas that need improvement, quickly address those and then move on to more progressive exercises without compromising technique and quality of movement. As far as volume, I normally start my athletes with a total body workout three times a week to ease back into the weight room. This phase is typically at three sets of 10 to 12 repetitions with a one minute rest in between sets. This initial phase is not long, lasting around three to four weeks. Next is the strength phase which normally includes strength training four times a week in a split body routine (training specific areas of the body on certain days). New York Jets cornerback Darrelle Revis should rest for 48 hours between lifts and presses. (Special to NFL.com) DO: Progress thorough the basic stages of periodization. After the initial re-introduction back to the weight room, I often challenge my NFL players with the strength phase.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |