Plan a Better Off-Season Football Workout | STACK
Joe Giandonato
- Joe Giandonato, MS, CSCS, is the head strength and conditioning coach at Germantown Academy in Fort Washington, Pa. He has authored numerous articles on a...

Plan a Better Off-Season Football Workout

April 1, 2013 | Joe Giandonato

Must See Football Videos

Path to the Pros 2014: Ryan Shazier

Path to the Pros 2014: Carlos Hyde

Heads Up Football Tackling Drills

The start of off-season conditioning is an important time for football players. This is when they can really commit to curing last season's weaknesses with time in the weight room.

To make next year better than last, players and their strength coaches should conduct a needs-based analysis. Doing so will help define improvements that are necessary from both a team and an individual standpoint.

A proficient needs-based analysis should include the following:

  1. Input from Position Coaches. As soon as the season concludes, talk to your position coach for his feedback on where you need to improve. A head coach may note that players struggled in the fourth quarter as they grew tired, whereas a position coach can provide specific advice—e.g., number 42 needs to be more explosive off the line, or number 80 has trouble maintaining top speed in his runs.
  2. Individual Injuries. Before any weightlifting program can be drawn up, strength coaches and players must look at individual injury patterns. Their analysis should result in the establishment of prevention routine within workouts.
  3. Team Strategies. The main goal of an off-season conditioning program is to improve players' readiness to perform on the field when the season starts. Thus, program design must include the coaching staff's team strategies. For instance, if a team runs a no-huddle spread offense, the players must be in top cardiovascular shape before the first day of camp.
  4. Player Performance. If players were getting pushed around at the line of scrimmage, the linemen need to dedicate the majority of the off-season to strength training.
  5. Logistical Parameters. A strength coach and a player could create the best program ever, but it won't be successful if the athlete cannot perform it. The available facilities, equipment and personnel needed for a plan's success should influence the program design.
  6. Meeting the Demands of the Sport. Football requires immense physical preparation. Premiums are placed on size, strength and speed. Each quality needs to be prioritized within blocks of off-season training. Developing foundational work capacity—aerobic, alactic, and anaerobic—along with strength training will armor players against collisions during practice and games.
  7. Head Coach's Approval. The final step before finalizing a program is securing the head coach's signoff. Strength coaches and players must ensure that program goals and strategies are in line with the head coach's vision for the season ahead.

Designing an Off-Season Program

The best approach for football players who do not play another sport is linear. This allows athletes to fully address the velocity demands of football. To establish their work capacity, these attributes should be developed in the following order: maximal strength, speed-strength, power, speed-strength and speed.

The work can begin a week or two after the season ends. Each week, volume should be progressively increased. This will consist of:

Advertisement

Sample Training Day

Perform in alternating fashion:

Perform in circuit fashion:

Foam Roll and Stretch 

Photo: www.kubasaki-bbs.com

Joe Giandonato
- Joe Giandonato, MS, CSCS, is the head strength and conditioning coach at Germantown Academy in Fort Washington, Pa. He has authored numerous articles on a...

Training Centers

FIND A STACK VELOCITY SPORTS
PERFORMANCE LOCATION NEAR YOU

Connect

Advertisement

Resources

STACK Fitness

Everything you need to be the fittest you ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes