Eccentric Training/ Triphasic

As a football/powerlifting coach if it hurts my athletes being athletes I don't allow them to do it.  I try to use powerliftng as a tool to help build stronger, bigger and more explosive athletes. I also research all the time with better strength and conditioning practices.  Five years ago I came across Triphasic Training by Cal Dietz who is probably is the best college strength coach in the country.  If you want your athletic program to get better you should take two four week blocks out of the year and run a two week Eccentric Phase and a two week Isometric Phase.  Now Triphasic training is suppose to increase muscle density ie less pulled muscles and also give athletes more potential for change of direction and explosiveness.  But the data I am going to share is strictly having to do with the sport of powerlifting and how much more strength was gained in less than a week of eccentric training.

The Workout was 8 set of 2 @ 80% of raw max with a 5 second eccentric descend.  We use Safety Bar Squats and Bench Press on Monday on Tuesday we used Hex Bar Deadlifts and Meadows Rows.  Here are the results of the Girls Meets with just one week of eccentric training.

Before

After

Before

After

As you can see the strength gains are incredible like I said that is only one many things that Triphasic can do for your program. 

THE SLAMMER (A HOW TO GUIDE TO MAKING YOUR OWN MEDICINE BALLS) By Pierre Augé

An Issue that many have had to deal with over the years is how and where to get an inexpensive implement for effective physical training. Now I’m not going to drag you along with a great history of how the Medicine ball was originally used by the military for that exact purpose. What I will tell you isthatsince then the simple inexpensive Medicine ball has come to cost a small fortune. No longer! Now an inexpensive and durable ball can be manufactured for only a few dollars a little bit of effort and a great deal of patience. These balls are great for anything you would normally do with a Medicine ball, however they are ideal for use as a Slam Ball during CrossFit workouts! Hence I dub thee SLAMMER! For thisis what we do with thee.

Mental Toughness Finishers

These are great finishers to off-season or preseason workout.  Great ways to work on mental and physical toughness.  

300 Gut Check 

• Equipment needed: Football Field or Track, Stop Watches 
• Personal: at least 2 coaches
• Procedures: Separate into several groups one coach starts the group the other coach times the group

50 Second Run

• Equipment needed: Track and Stop Watches 
• Personal: at least 2 coaches
• Procedures: Separate into several groups one coach starts the athletes all out run the track when 50 seconds is over the coach blows the whistle the athletes stop and stand where they stopped in the infield. 

Vanderbilt Football 2 Minute Comp Drill Training Exercise

• Equipment needed: Pull-up Bar, Hex-Bar with 35 lbs and sledge hammer with tire 
• Personal: a spotter for each exercise counting reps 
• Procedures: Switch every 30 seconds have one person counting reps for each person. The Team with the most reps win. 

1. Burpees
2. Pull-ups
3. Hex-Bar Deadlifts
4. Sledge Hammer swings 

   Tricep Death

• Equipment needed: 1 bench with bar and weight 1 2X4, 3 2X4's, 5 2X4's or 2 2X4's, 4 2X4's, 6 2X4's
• Personal: 1 spotter, 1 person holding the boards, 1 person handing the boards to the board holder  
• Procedures: using 50% of athletes bench max they do 5 reps at each level, no board then, 1 board, 3 board, 5 board, then 3 board, 1 board, finally no board.  Or alternative using 50% of athletes bench max they do 5 reps at each level, no board then, 2 board, 4 board, 6 board, then 4 board, 2 board, finally no board.  

Turkish Get-up

• Equipment needed: Dumbbell or Kettle bell a 6' X 6' area
• Personal: Non
• Procedures:  Complete 10 reps each side see Pic

TIM TEBOW's inspired from his bio "Through My Eyes"

• Equipment needed: 1 sand bag and a 45lb plate with towel per group basketball court
• Personal: At least one coach being loud at each event and encouraging everybody to be tough and being a great teammate. 
• Procedures:  Pair up athletes one is doing wall sits with a sandbag in his lap while the other athlete is pushing a 45lb plate on top of a towel a doing a suicide starting at the base line to extend free throw and back, Half court and back, Extend free throw line on the other side and back, Base Line to base line.  Then they get to rest while the other group is going then they switch the wall sitter in now pushing the plate and the pusher is now doing wall sits with the sand bag in his lap.  

Stephenville's 100 yard lunges

• Equipment needed: 1 olympic bar with weight and  football field 
• Personal: At least one coach being loud at each event and encouraging to be tough. 
• Procedures: Lunge 100 yard on the football field first 2 weeks with 95 lbs, then add 20lbs every 2 weeks.  

Y's T's I's

• Equipment needed: 2X10lb plates and Incline Bench or Stability Ball or Standing
• Personal: none
• Procedures: 3 Sets of 10 each set includes 10 reps of Y's T's and I's

AJ Hawk Workout: Kettlebell Strength Circuit

• Equipment needed: Kettlebell 
• Personal: none
• Procedures: Vary Reps 

1. Bulgairan Split Squat
2. Single leg RDL
3. Swings

Dan Burk Plate Complex

• Equipment needed: 25lb plate
• Personal: 
• Procedures: 10 reps of each exercise increase 10 lbs every second week

Javorek's inspired Hell workout

• Equipment needed: 1 Olympic Bar 
• Personal: 
• Procedures: 6 sets of 6 reps rest 60 seconds of each exercise using upright row max 1st set 50%, 2nd set 55%, 3rd set 60%, 4th set 60%, 5th set 55%, 6th set 50% do all of the following exercises in order do not set the bar down until the 60 seconds of rest. 

1. Upright Row
2. Bent-over row
3. Military Press
4. Squat with behind the neck push press
5. Good mornings
6. RDL's 
7. Rest 60 seconds    

CrossFit Football Favorites  OD's

Complete 5 rounds:

You have 60 seconds to complete the following...

20 KB Swings  - 2 pood
Sprint 60 yards

As many rounds as possible in 10 minutes:

7 DB Bent Over Rows
7 DB Power Cleans
7 DB Push Presses

*Use 50lb dumbells

Complete 2 rounds for time:

50 Sledge Hammer Strikes LT
50 Sledgehammer Strikes RT
One Arm Farmer Walk 50 yards RT

One Arm Farmer Walk 50 yards LT

*Rest 2 minutes between rounds
*Use between a 12 -20 lbs sledgehammer.
*Go as heavy as possible for farmer carry. 

Complete 4 rounds:

Each round consists of 6 cycles of the following:

DB Hang Power Clean
DB Front Squat
DB Push Press
DB Lunge RT
DB Lunge LT

*Rest as needed between rounds.
*Do not set the weight down during the 6 times through the cycle.
*Go up in weight each round to perform the heaviest round possible.
*Perform Lunge with the DB in the rack position.

As many rounds as possible in 15 minutes:

10 KB Swings - 2 pood
25 yard One Arm Farmer Walk with KB in rack position - right
10 KB Swings - 2 pood
25 yard One Arm Farmer Walk with KB in rack position - left

21, 15, 9 reps of:

Dumbbell Thrusters 50 lbs
Box Jumps 20"

Mickey "Coach Mick" Marotti speaking to Ohio High School Football Coaches in 2012

I was listing to "Through My Eyes" and Tim Tebow was describing some of the things that Coach Marotti put him through at Florida when he came in the spring after his high school senior fall. Here is a presentation of  Mickey "Coach Mick" Marotti speaking to Ohio High School Football Coaches in 2012. 

WE WILL GET WHAT WE EMPHASIZE 

• Work Toughness/Discipline

• Maximizing Genetic Potential: Improving

• EFFORT and DISCIPLINE: To Work on Hard Things

• Winning

WE ARE WHAT WE TOLERATE 

K.I.S.S. Principle

• Make it Easy
• Simple Things
• Use Common Sense
• Make them GO HARD
• Compete
• Progress
• If it Looks bad, IT IS
• Make FUN
• Have ENERGY GIVERS around the Program 

IT IS NOW WHAT YOU DO
BUT RATHER HOW YOU DO IT 

PHILOSOPHY OF TRAINING 

Incorporate a comprehensive strength/conditioning program. Based on a precise, periodic year round plan of training. Ultimate goal is to train to be the best football player possible.  All training phases are based on the progressive overload principal.

Specific Program Goals

• Improve as a Football Player
• Maximize physical potential and physical/mental readiness
• Increase physical capacity
• Speed/Power/Strength/Flexibility/Conditioning/Body Comp   
• Help minimize injuries, decrease rehab time
• Develop confidence and unity
• Develop mental toughness and work toughness 

Action Required

• Organized, Disciplined, Precise Plan
• Create Intense Competitive Environment
• Develop Overall Toughness
• Demand Discipline. Accountability
• Sports Specific
• Coach Extremely Hard
• High "JUICE" Meter  
• Enthusiasm breeds Energy
• Energy breeds Effort
• Effort breeds Excellence

Weigh Room / Strength

Focus on ground based. multi-joint movements

Make program hard with proper progression

Use different rep/sets/exercise

4 Day Program/ 3 Day Program

Highly competitive

Begin movement and plyometric progression 

Conditioning / Speed

2-3 days per week

Focus on Mechanics

Focus on football speed (ACCELERATION/starts/agilities) 

General to Specific conditioning, energy system, interval training

Highly competitive speed and agility program 

Nutrition

• Provide recovery drinks post exercise, Nutritional beverages for weight gain and weight maintenance
• Education / Provide information
• Pre practice / lift Fueling Stations
• Breakfast Club: pinpoint High need athletes (wt gain, fat loss, wt loss, incoming freshmen) 
• Monday-Friday 6:00-7:30 am
• mandatory training table 5:000-7:00 Monday-Thursday
• 1-2 Nutritionist present
• Body composition bod pod/skin calipers
• Goal to build lean muscle mass 

Based on ATTITUDE, ACCOUNTABILITY, RELENTLESS EFFORT, TOUGHNESS and PERFORMANCE

Highly Competitive 

Overcoming the Strength Plateau By Mickey Marotti, MS.MA.,C.S.C.S.

http://www.athletesacceleration.com/overcomingstrengthplateau.html

Marotti employing Motivational Techniques

Marotti employing Motivational Techniques

Need to turn that 145 pound freshman outside linebacker into an 180 pound middle linebacker?

I wrote this plan as a result of being very under sized at my last coaching stop.  The largest varsity offensive lineman weighed 217 at the end of the season.   None of these ideas or recipes are that original but wanted to put something together.  Through the course of the off season each lineman gained an average of 20 pounds.  I coach in Texas and am restricted about talking about supplements.  If not I would just tell them to consume copious amounts of Whey protein and take Creatine-Monohydrate(I know all of you google doctors out their say it causes everything from cramps to shingles. Its been around for 20 years and people are still taking it and you can choke it down unlike some of the stuff I use to take like Hot Stuff and Soy Protein yuck!) So instead of telling an athlete in the weight room he needs to get bigger then walk away and let the minimum wage worker at the local GNC or the Roid Monkey at the Gym tell him what to do I came up with and stole these suggestions and recipes: 

This is the NSCA's  Position Stand on Androgen and Human Growth Hormone Use:

Article as PDF. 

7 Simple Rules

1. Eat big – Eat every 2 hours. If you are serious about putting on size, you have to

be serious about getting a continuous supply of nutrients into your body.

2. Take in plenty of high quality proteins and carbohydrates – Don’t mistake bulking

up for an excuse to eat all kinds of junk. It is fine if you have a treat every day or

two, but the majority of your food should be high-quality proteins like poultry,

fish, eggs, and lean red meat; complex carbohydrates like potatoes, yams, rice and

oatmeal; and fibrous carbohydrates, which are raw vegetables.

3. Have a shake after every training session – Training depletes your body of protein

and glycogen, so the perfect time to put nutrients back and speed up your

recovery is immediately after training.

4. Rest big - Get plenty of sleep – The added stress of heavy training along with the

pressures of school and family can tax your recovery abilities. To combat this you

need to sleep as much as possible, at least eight hours a day.

5. Don’t get fat – Yes, the objective is to put on weight, and yes, you’ll gain a little

fat along with the muscle, but the key word here is “little”.

6. Give yourself time to gain weight – Gaining muscular weight is a slow process.

Five pounds a month is a reasonable amount of weight gain when you are in the

full-blown bulk-up phase. Little gains quickly add up to huge gains. A body

weight of 225lbs can be 240lbs in 3 months, with a minimum gain in % body fat.

7. Your weekly goal is to gain 1 pound a week.

Homemade weight-gainer

3 cups whole milk 450 calories

3 whole eggs 250 calories

1 cup vanilla ice cream 270 calories

2 bananas 210 calories

1 cup nonfat powdered milk 430 calories

This makes a high-powered protein drink that packs a good 1,600 calories. If you were to drink two of these a day in combination with three wholesome meals, you could really add some decent size.

Banana Chocolate Chunk Oatmeal

It doesn't get any better then this.  This is as fast and easy as it gets, and it tastes amazing.  Below is a big serving for one meal, cut back on some ingredients if necessary.

Ingredients

1 cup plain oats        

1/2 banana                   
1/4 cup plain or vanilla yogurt  

1/2 cup whole milk                       

2 tbsp dark chocolate chunks or chocolate chips
 

Directions

 

Place the oats into a bowl, and add milk and yogurt and mix.

Continue to stir while adding chocolate chips and sunflower seeds.

Nutritional Information

Calories (Per Serving):  855

Protein:  36 Grams

Carbohydrates:  133 Grams

Fat:  23 Grams

Carb - Protein - Fat% Ratio:  62% - 17% - 21%

Banana Berry Blast

 Ingredients

1/2 cup frozen mixed berries (or plain blue berries, strawberries or

rasberries)

1/2 banana

1/4 cup oats

1/4 cup Yogurt

1 cup whole milk (soy, rice or skimmed milk work as well)

1 Carnation Instant Breakfast.

1 tsp honey

Directions

This one is pretty simple, you can pretty much just dump everything in to your blender and mix.  I like to heat the frozen berries in the microwave for about 20 seconds before I mix so that the shake isn't too thick.

 

*If you do not use whole milk, add a table spoon of extra virgin olive oil or flax oil to the shake.Nutritional Information

Calories (Per Serving):  625

Protein:  37 Grams

Carbohydrates:  70 Grams

Fat:  13 Grams

Carb - Protein - Fat% Ratio:  45% - 24% - 19%

Banana Chocolate Chunk Oatmeal

It doesn't get any better then this.  This is as fast and easy as it gets, and it tastes amazing.  Below is a big serving for one meal, cut back on some ingredients if necessary.

Ingredients

1 cup plain oats        

1/2 banana                   
1/4 cup plain or vanilla yogurt  

1/2 cup whole milk                       

2 tbsp dark chocolate chunks or chocolate chips
 

Directions

 

Place the oats into a bowl, and add milk and yogurt and mix.

Continue to stir while adding chocolate chips and Banana .

Nutritional Information

Calories (Per Serving):  855

Protein:  36 Grams

Carbohydrates:  133 Grams

Fat:  23 Grams

Carb - Protein - Fat% Ratio:  62% - 17% - 21%

Egg Nog

2 eggs, beaten

3 tablespoons sugar

2 1/3 cups whole milk

1 teaspoon vanilla extract

1 dash ground nutmeg

Directions

Blend together eggs, sugar, milk, vanilla and nutmeg. Serve chilled.

2 Packets of Carnation instant Breakfast
1 cup oats
500mL milk
2 tbsps peanut butter
2 tbsps olive oil

1100 calories.

Banana Bread Shake
2 Carnation Instant Breakfast
1 Banana
1/2 cup Quaker Oatmeal (cook with boiling water)
3/4 cup Kellogg’s Bran Flakes 

1 bottle of water

Easy to Add Calorie Meals/Snacks 

•1 Peanut and Butter Jelly Sandwich  300 calories

•1 tuna fish sandwich 411 calories

•Coconut milk 552

•1 slice Little Ceasar’s Pizza Cheese 200 calories

•1 subway Sandwich 988 calories

•1 cup of Cottage Cheese 180 calories

•McDonalds Dollar Menu

–Sausage Biscuit 430 calories

–Sausage McMuffin 370 calories

–Hash Browns 150 calories

–Sausage Burrito 300 calories

–McDouble 390 Calories

–Hot and Spicy 360 Calories

•Big Breakfast with Hotcakes 1090 Calories

How to Gain Weight

Basic Concepts

1. There are two ways to gain body weight:

a. Consume more calories than you burn off (diet)

b. Burn off less calories than you consume (exercise)

2. To gain weight, you have to take in more calories than your body burns up during exercise.

3. A pound of bodyweight equals 3500 calories. So, in order to gain a pound, you need to eat 3500 calories more than your body uses.

4. Realistically, you can gain about one or two pounds in a week if you consume 500 to 1000 extra calories every day.

5. Eat at least 3 balanced meals a day, preferably 5 meals a day.

6. Eat daily servings from the 4 basic food groups:

a. Grain products – 4 servings

b. Fruit and vegetables – 4 servings

c. Dairy products – 3 servings

d. Meat, poultry and fish – 2 servings

Notice that 8 servings coming from grain products and fruits and vegetables allows for most of the increased calorie intake to come from carbohydrates.

7. Eat larger portions at meals.

8. Have snacks between meals that are high calorie, and also rich in nutrients such as:

a. Nuts

b. Dried fruits

c. Shakes and malts

d. Cheese

e. Sandwiches

f. Pizza

9. Avoid snacks between meals that are high in calories, but low in nutrients. If you do eat them, do not substitute them for nutrient rich foods. Some high calorie, low nutrient foods are:

a. Soft drinks

b. Cakes, pies, cookies

c. Salty snack foods

d. Jams, jellies, syrups

e. Doughnuts, sweet rolls

10. Eat a quality breakfast.

11. Keep regular hours with plenty of rest.

12. Eat a sandwich before going to bed.

13. Never miss a weight training workout, because the weight you do gain needs to be lean muscle mass.

Old School Strength Training with New School Twist

This is a program I had gotten from my high school Offensive Line Coach Robert Koopmann who is probably one of the best offensive line coaches I have been around including the two college offensive line coaches I played for and the one offensive line coach I coached college ball with. I have used on my-self and at various athletic programs I have worked at.  It is pretty simple and have had success with it.  But there are some rules that need to be followed:

• The program should be used only twice to three times a year.
• On Bench and Squat use the whole program
• On Olympic Lifts and Dead lift replace reps of 10 and 8 with 6 (with higher reps with Olympic lifts and Dead Lift it turns it into a Cross Fit workout)  
• This Rep Scheme should only be used once per week per exercise so an example of this would workout would be:

Monday 

Power Clean*

Upper Back Complex 2 X 8, 1 X Rep Max (If 12 + Reps are acheved then move weight up 5 lbs next week)

• Horzontal Pull-ups for Linemen and Regular Pull-ups for Skill
• Y'sT'sI's
• Dumbbell Bent over Rows
• Upright Rows

Single Leg Squat 3 X 5-10 reps

100 Yards of Lunges with (95 lbs weeks 1 & 2) (115 Lbs week 3 & 4) (135 week 5 & 6)  

Wednesday

Bench Press*

Olympic Complex 2 X 3, 1 X Rep Max (If 6 + Reps are acheved then move weight up 5 lbs next week)

• Clean Pulls
• Hang Clean
• Over Head Press
• Push Press

Front Squat 2 X 8, 1 X Rep Max (If 12 + Reps are acheved then move weight up 5 lbs next week)
Dumbbell or Kettle Bell Swings 3 X 10

Friday

Squat*

Tricep Death 

50% of Bench Max (Week 1 & 2 5 Reps) (Week 3 & 4 6 Reps) (Week 5 & 6 7 Reps)

Using 2 X 4 Boards This is Done Super Set Style 

Odd Weeks 

No board, 1 Board, 3 Board, 5 Board, 3 Board, 1 Board, No Board 

Even Weeks

No Board, 2 Board, 4 Board, 6 Board, 4 Board, 2 Board, No Board 

Hex Bar Dead Lift*