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tim sharp, personal trainer - football functional strength 2/3 in & around Chipping Ongar
FOOTBALL - STRENGTH PRINT Trainer : Timothy Sharp Introduction Prior to initiating this phase of training the you MUST demonstrate adequate core stabilization strength and neuromuscular efficiency. In the strength phase of training the emphasis is placed on the outer unit musculature and improvement of strength as well as neuromuscular efficiency. The acute variable in this phase are: REPS: 8-12 SETS: 2-4 INTENSITY: 70-85% TEMPO: 3-2-1/2-2-2 5 REST: 30-60 sec. The following exercises can be performed in the circuit training fashion for greater caloric expenditure.
Football Functional Strength
Warm Up Start your warm up by foam rolling to loosen up the adhesions, then increase the tissue temperature with your favourite peace of cardio equipment for 5-10 min. Follow with active stretching. NOTE: The fitness professional should and MUST first perform an assessment in order to determine what areas should be stretched.
Cardio Program Activity Intensity Duration Comments Elliptical 60/79% HR Max OR 6-7 R.P.E. 20-40 mins Traditional cardio could be substituted with speed ladder drills.
Summary Of Program Activity Type Sets Reps Duration Tempo Intensity Rest Tensor Fascia Latae – Standing Flexibility 10 4 sec Adductor - SMR Flexibility N/A As Needed Rhomboids - SMR Flexibility N/A As Needed Tensor Fascia Latae – SMR Flexibility N/A As Needed Adductor - Standing Flexibility 10 4 sec Chest – with stability ball, kneeling Flexibility 10 4 sec
Chest Press - Overhead 2 Arm Split (Free Motion) Exercise 3 12 3-2-1 70% 60 sec Barbell Row: Bent Over Exercise 3 12 3-2-1 70% N/A Dumbbell Row: 1 Leg (Progression 1 - Alternate Arms) Exercise 12 3 3-2-1 70% Squat - Cable Press (Transverse) Exercise Dumbbell Shoulder Press: Split Stance (Progression 2 - 1 Arm with Rotation) Exercise 12 3 3-2-1 70% Squat - Overhead with Barbell (Progression 1 - with Weight) Exercise 12 3 3-2-1 70% Squat - 1 Leg On ½ Foam Roll Exercise 3 12 3-2-1 70% 60 sec Jump Down With 1 Leg Stabilization Exercise 3 10 2 sec. hold upon landing B/W 60 sec Lunge Jumps (Progression 1 - medicine ball chop) Exercise 10 3 As fast as possible B/W Speed Ladder - Skiers Exercise 3 N/A As fast as possible Expolsive 60 sec Dumbbell Chest Press – 1 Arm on Stability Ball Exercise Speed Ladder - Ali Shuffle Exercise Cool Down Same as warm-up. if you see your your knee internally rotate during the workout you should include an adductor stretch in your clients cool down). The purpose of the cool-down is to slowly decrease the heart rate and overall metabolism, both of which have been elevated during the exercise session. This helps prevent any sudden pooling of blood in the veins and ensures adequate circulation to the muscles, heart, and brain; as well as preventing delayed muscle stiffness, soreness, and reducing any tendency toward post-exercise dizziness or fainting.
