Football Ebook

Football Apprentice

Football Apprentice

Get All The Support And Guidance You Need To Be A Success At Having A Great Game of Football. This Book Is One Of The Most Valuable Resources In The World When It Comes To Learning How To Play Football Like A Pro And Win The Game.

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Youth Football Resources

These Youth Football Playbooks give you the ability to lead your youth football team to win after win through a series of three eBooks: T Formation, Pistol Offense, and Shotgun Jet/Fly Offense books. Each eBook contains over 70 fully diagrammed, full color plays and a full series based offense. This is not simple a collection of plays; it is a full guide of strategies. Each guide not only contains how to run the play; it gives additional runs and plays that compliment the main strategy. There are simply blocking strategies that you can easily teach your players. As a bonus, the T Formation eBook contains 8 Wildcat Formation Plays you can teach your team. This set of eBooks will help you coach your youth football team on a level they understand.

Youth Football Resources Summary


4.6 stars out of 11 votes

Contents: Ebook
Author: Dana Larson
Price: $12.00

My Youth Football Resources Review

Highly Recommended

The author has done a thorough research even about the obscure and minor details related to the subject area. And also facts weren’t just dumped, but presented in an interesting manner.

When compared to other e-books and paper publications I have read, I consider this to be the bible for this topic. Get this and you will never regret the decision.

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Of A Lifelong Hardgainer

Ectomorphic physique (more on this distinction later), I never realized the disadvantages I would later face when discovering my penchant for pumping iron. You see, long arms and legs mean that weights have to travel an awful long way when being lifted. But we'll get to that soon enough. Besides, it wasn't all bad having the wingspan of a condor came in rather handy as a kid on the playground. It made me a natural at blocking shots and snagging rebounds on the basketball court. And don't even get me started on throwing sports. Whether it was a baseball or a football, those same long limbs I would later come to curse allowed me to sport an absolute cannon for arm. Yeah, I guess you could say that despite a glaringly obvious lack of anything that even closely resembled speed, I was your basic 16-year-old athletic prodigy.

What Is Capoeira Conditioning

Conditioning in sports training is used when trainers refer to exercises done in addition to the actual pracdce of the sport involved. For example, a football player who trains with weights and sprints is conditioning his body for playing football. It is a rare athlete today who trains for dicir sport solely by doing the sport itself, and most sports training involves some level of conditioning training.

Core Exercises

Excellent firing patterns of the muscles start from the inside out. When I speak of firing patterns, I am referring to the coordination of all the muscles involved to carry out an action, such as catching a football, throwing a front kick, or dancing. It is my view that all athletic actions can be enhanced with training of the micro muscles of the spine, which initiate all muscle firing patterns. In this book, I will also refer to the micro-muscles of the spine as the core muscles, as they are contained in the core or middle of the body.

Shock Treatment For The Legs

Regardless of your competition, you will require tremendous power from your legs. The legs carry you from Point A to Point B. In boxing, you generate powerful punches by thrusting and pivoting from your legs. Martial artists rely on their legs for powerful, explosive kicks. Wrestlers rely on leg strength to drive their opponents to the mat. Football players rely on explosive legs to power them across the field.

How to Build a Bigger Stronger Chest

On the other hand, it might be a mental thing rather than a physical thing. If you study myths and legends or popular folklore, you'll notice a strong chest was representative of male virility and heroism. I don't know about you, but I want to look heroic. Furthermore, the average layperson wouldn't recognize a good back, or a good pair of quads, calves, or hamstrings, even if they barreled through him during a game of sandlot football. However, a powerful chest is something everybody recognizes. Someone with a powerful chest is well, someone to be reckoned with.

Exercise 2 The Push Slap

This exercise introduces the feeling of receiving a blow or impact, then allowing the micro-muscles of the spine to begin to reset the balance of the body. This exercise is relevant to nearly every collision sport such as football, hockey, and several martial arts. This can been seen by watching a running back in football. As the running back is hit by a member of the opposing team, he bounces off, rebalances himself, and continues to run.

National Athletic Trainers Association NATA

The NATA offers certification to those who complete a rigorous set of requirements and pass a certification examination. Basic requirements include a high school diploma, current CPR or EMT certification, successful completion of athletic training course requirements (college level), a bachelor's degree from an accredited college or university, at least 200 hours of athletic training experience in practice or game coverage of football, soccer, hockey, wrestling, basketball, gymnastics, lacrosse, volleyball, rugby, and or rodeo, and endorsement by an NATA-certified athletic trainer.

Exercise 6 Side Bends

This is an exercise that can be done with or without weight. When beginning, you may want to do this weightless until balance improves. This helps to increase both lateral and rotational movement of the torso. Nearly any sport, which encompasses reaching to the side, such as a baseball or football catch, will be enhanced.

AC What about someone whos goal is primarily aesthetically driven

CJ A lot of our clients have goals that are appearance based and that's just fine. Whatever the motivation someone has is fine with us as long as the person is wiling to do what is needed to accomplish their goals. We use the same basic evaluation for everyone of course, we will look for specific things in different people. People are people, regardless of what their goals are and they need to be treated in a similar manner at first. It doesn't matter if they are a varsity football player or your grandmother, everyone needs to have a basic level of strength and flexibility to begin a program. Once the levels of strength, flexibility, speed, etc. needed to accomplish the goals are determined and attained, only then can the process of the 'real' training begin. For example, a person with an appearance based goal, say a 50 year old man who is 40 pounds overweight with a low level of strength and poor flexibility, looking to drop the weight and get back in shape, can't really go balls out...

Train them like they were meant to be trained

Here is an example to explain what we mean. Imagine a play in an NFL game where a wide receiver catches a 20 yard pass a split second before being hit by a defenseman. The defenseman smashes into the wide receiver by driving his shoulder pads right into the receiver's chest. The hit is so hard that it could be enough to make the wide receiver bend his back about 90 degree the wrong way (this bending the back the wrong way is also known as hyperextension) . This type of hit happens all the time in football games across the country, yet we never see anyone actually snap in half backwards.

Do The Myths Continue

Many of today's elite athletes follow periodized strength training programs. For many years, athletes from the National Football League (NFL), Major League Baseball (MLB), the National Basketball Association (NBA), and the National Hockey League (NHL) have reaped the benefits of periodization. You must incorporate variety if you wish to maximize performance. Football players require explosive strength. Do you think their explosive strength is different from the explosive strength of a boxer Sport-specific strength training is largely a misconception. If a football player wants to improve starting strength, he will train with weights that are approximately 50-70 of his 1-rep max. He will also include various plyometric drills, and eventually progress to complex training.

Andrew J Thompson v

Many years ago, I experienced leadership and coaching in its purest form. From 1991 to 1996 my life was forever changed by a coach named Phil Emery. Coach Emery was the innovative strength and conditioning coordinator for the United States Naval Academy (USNA) football program. His background as a collegiate football player and coach enabled him to foresee the needs of each trainee. While keeping the needs of the team as a whole in mind, his leadership inspired individual and collective growth. Over the years, Coach Emery's training methods evolved. His mantra of always gain, never maintain crushed the status quo. Complacency was unacceptable. Coach Emery's approach to strength and conditioning was an extension of the Naval Academy's mission. He prepared players mentally and physically for the rigors of collegiate competition. He complemented the weight facility's normal equipment with gear of his own devising. Steel pipes, buckets of gravel, sledgehammers, 4M wood beams, and inner...

Stretch After Weight Training

We all have heard about muscle-bound football piayeri or other athletes who emphaiize weight training. Being inuscl'e-bound meant being inflexible, which is a result of not stretching commerv surate with strength training. We all have heard about muscle-bound football piayeri or other athletes who emphaiize weight training. Being inuscl'e-bound meant being inflexible, which is a result of not stretching commerv surate with strength training.

Signs of Overtraining

Bodybuilding is a sport where overtraining is most prevelant. We use resistance, unlike boxers, track athletes, football players, and swimmers. True these athletes can also overtrain by engaging in too frequent energy draining workouts, but bodybuilders can overtrain more often because we add resistance to already volumous and frequent workouts. Together the volume, frequency (how often we train) and resistance lead

Should I use Creatine

Creatine monohydrate has been shown in numerous studies to be, safe, even in large quantities (Robinson, et al 2000). Side effects are temporary gastric upset and nausea, especially during the loading phase, which can be quite unpleasant. Also quite intense muscle cramps have been reported in many athletes, which could lead to injuries, and impair performance. Muscle cramps tend to be more prevalent in more energetic sports like athletics and football, rather than bodybuilding.

What does the research say

Mon in various athletes, such as football players, cyclists, bodybuilders, and elite military groups. We note the research done by a Dr. Brilla at Western Washington University. Dr. Brilla found the addition of 30 mg of zinc monomethionine-aspartate and 450 mg of magnesium aspartate (the forms used in ZMA) daily to football players had a 32 percent increase in total testosterone, a 3.6 percent increase in IGF-1, and improvements in strength levels.

AC Anything else youd like to mention

Bodybuilding, for example, has become the red headed stepchild of the strength training community. Bodybuilders are often stereotyped and criticized as being vain, non athletic and non functional drug addicts. The truth is, some of this criticism is valid, but most of it is not. For every bloated steroid using bodybuilder you can point your finger at, I can introduce you to an aesthetically-built all natural bodybuilder that most men would die to look like and most women would drool over. I can also show you just as many steroid-bloated football, hockey or baseball players. The drug use is there in all sports, it just happens that bodybuilders wear it on their shirtsleeves. And for every stiff, bulky, non athletic bodybuilder you can point your finger at, I can introduce you to a lean, massive bodybuilder with multiple black belts who is

AC Where can people read more about your theories and programs

I work with athletes from a wide variety of sports but baseball players seem to make up the predominance of my clientele followed next by football players and combat athletes. A lot of my closest friends are some of the pro baseball players I train so I think that has something to do with the steady stream of baseball players walking through my door. As far as personal achievements go, I have routinely helped athletes get scholarships, win starting positions and dominate their team's strength and conditioning tests, but I can only do that with the right person. So even though I help, all I am really doing is giving them a map to follow, the rest is up to them. So I can't take too much of the credit. Although when any of my athletes succeed in any way, it's the best feeling in the world for me.

Physiology of interval training

Interval training refers generally to any activity which alternates periods of high intensity exercise with periods of lower intensity exercise. While interval training is most commonly thought of as sprint training, activities such as basketball and football, which are of a stop and start nature, should be classified as interval training as well. Although weight training is interval in nature, it is discussed separately in the next chapter.

Exercise 37 Proprioceptive Side Lunge

The side lunge is an excellent exercise for martial arts kicking improvement, and overall lateral balance for a multitude of sports. I am a huge proponent of this exercise, as lateral balance is so important in nearly any sport. From playing shortstop to hitting a tennis ball, and cutting in football to throwing a side kick, make this exercise part of your routine.

Cardio And Fat Burning

Why is this important Because measurements of RER have shown that higher intensity exercise uses proportionally less fat to fuel the activity than lower intensity exercise does. One small study on 9 male football players exercised at different intensities came up with the following numbers

AC When young athletes come to you for training whats the first thing you do with them

No sport-specific bullshit. Teach them how to lift, teach them about conditioning. Football players are the worst. I usually won't work with a high school football player. All they care about is weight. Football and the bench fascination play right into the male ego. Truth be told, I'd rather coach females. They only care about what they are doing. Males are always looking to see what someone else did and then they try to figure out how to cheat to keep up appearances.

Turned Flab Into Muscle

High school football took care of it for a while, but graduation and a 60-hour-a-week desk job added roundness in two places he didn't want his gut and his pecs. Fifteen pounds overweight, Betson decided to get back in shape. I wanted to make sure I looked good for my wife, he says. I didn't want to give her a reason to look elsewhere.

ZINC The Anabolic Activator

The mineral zinc is at last receiving the respect it deserves from the athletic community. A now famous study conducted at Western Washington University evaluated the hormonal effects 8 weeks of nightly supplementation provided. A group of football players were divided into two test groups that either received the supplement or a placebo.

Are you delusional about your fiber makeup

For the last two decades, I have trained mainly Olympians. Therefore athletes who went through an extensive selection process before I ever got the chance to work with them. One of the factors that made them superior was their superior fiber make-up. Even amongst that select segment of the population, only a small percentage 0.3 had scores below 3 reps on the 85 of 1 R.M The athletes who achieved such scores were throwers, American Football wide receivers and running backs, lugers, bobsledders, weightlifters and judokas.

Spartan Principle on Neck Training

For any one that does any contact sport be it football, boxing, wrestling, karate or just street-fighting (not really a sport - although some would disagree) having a strong neck is a tremendous advantage. It will protect you from injury, increase the power of your headbutts, and it's always exposed, so should be in good condition.

My Favorite Stretches for Specific Sports

Think for a moment about an unbelievable catch in baseball or football or an amazing return in tennis. All these feats require a combination of power, agility, and coordination. And yet if athletes didn't have the flexibility to reach and stretch their bodies that last little bit, they never would've been able to make the play. And what's more, if they weren't extremely limber, reaching to the utmost limit would most likely cause an injury.

Strengthtraining programs for specific sports

Football To become stronger for the sport of football, we will retain four exercises from the Big-Five baseline program, but we will break these into two workouts. Workout 1 will be followed by seven days of rest and then Workout 2 will be performed. After another seven days have elapsed, the athlete will repeat the two-workout cycle by performing Workout 1 again, and so on. The athlete should take even more time off between workouts during the competitive season. they're fresh. Placing neck work first in the workout wilt also help ensure that it is dealt with seriously. The most devastating injury that can occur from football is a cervical-spine injury with paralysis, and a strong neck is excellent protection against that. We recommend that athletes looking to build neck strength employ a four-way neck machine, such as those manufactured by MedX or Nautilus. It is important to understand the muscle action and posture required during performance to optimize the training stimulus. Most...

Your Ability to Take Risks Will Determine Your Level of Bodybuilding Success

I can identify with these feelings because, long before I started bodybuilding, I felt very confused trying to become successful in different areas of my life. Ever since I was very young, I was determined to be great at something. When I was much younger, the majority of my focus and energy was directed at the different sports I participated in. My older brother and I spent a lot of time trying to figure out which sport we wanted to play professionally. During baseball season, it was baseball. During basketball season, it was basketball. During football season, it was football.

Weight Training Injuries

Prevention of an acute injury during weight training is actually quite simple. Proper form and technique during an exercise will prevent 95 of these. Weight training is not an activity involving the degree of three-dimensional and unpredictable movement that you might expect with, say, basketball or football. Additionally, there is ideally no contact, pushing, pulling, pinning, or awkward positioning induced by an opponent or another person. As such, the potential for acute injury in the weight room should be much less than on most playing fields. As such, proper technique in weight training exercises is of utmost importance. In this regard, if you do not know how to do an exercise, do not hesitate to consult an appropriate resource or qualified trainer.

Anabolic Androgenic Steroids

Anabolic Androgenic steroids, hereafter referred to as AAS, have been used by athletes to improve performance for more than 30 years. The non-medical use of AAS is widespread among athletes engaged in power sports such as power-lifting, bodybuilding, football and rugby. Their popularity stems from their perceived contribution to increase muscle bulk and strength and to improve competitiveness. There are more than one million estimated users of AAS in the United States alone. Approximately 2 of athletes between the ages of 10 and 14, and 5 to 10 of high school athletes have used AAS. even though their use is prohibited. In addition, approximately 5 of college athletes currently use AAS. Because of legal and

Q When did you decide you wanted to do this for a living and how did you go about embarking on this path

AC It was while in college I started being approached by other athletes to help them, with their training including a National level rugby player, and the captain of the track team. And then two Taekwon-do fighters moved to where I was enrolled in college to have me advise them on their training. They both won the nationals that year. This was a good time for me - as I was learning training theory and methodology academically, and actually applying it at the same time -figuring out what works in the research may not work as well with real athletes in real situations - not too many people get to experience both approaches at once. It really helped 'fast-track' my development. I think that's when I realized that my obsessive studying and notetaking wasn't normal. Maybe I had something to offer. I continually researched and refined what the science showed would work, what the real world showed did work, and what the top strength coaches in the field had shown had worked. This concept of...

Combining strength and endurance training

Second, the studies cited used heavy resistance training in combination with interval training (as a football player or rugby player might be expected to train) (78-80). High intensity aerobic training recruits Type II muscle fibers, causing them to become smaller and more aerobic. The body can generally only adapt maximally in one direction or another so it may

Quadriceps potentiation exercises

Key point(s) For this variation of the exercise you start each repetition from a static bent-knee position. You hold there for 2-3 seconds before jumping up in the air. This pause will negate the participation of the strength reflex so you will have to rely mostly on muscle power to project yourself. For athletes this variation is better to develop the capacity to explode from a static start (football lineman or sprinter out of the blocks) while the preceding one is better to increase speed by improving both the muscle and reflex elastic aspects of force production.

Tony Reynolds Ms Cscs Iyca Level II

Prior to founding Progressive Sporting Systems, Tony served as Head Strength and Conditioning coach for Rose Hulman Institute of Technology where he worked with football, baseball, volleyball, soccer, softball, wrestling, and track and field. In addition to duties at Rose Hulman, Tony has worked extensively with Indiana State University and St. Mary of The Woods University providing sport performance enhancement for numerous teams. In 2000, Tony served as the Head Strength and Conditioning Coach for the Cincinnati Reds Double A-team, the Chattanooga Lookouts. Prior to his stint in Chattanooga, Tony completed an assistantship with the International Performance Institute in Bradenton, Florida where he worked with professional football, baseball, soccer, tennis, and golf.

Matt Mclaughlin Bodybuilder

What Causes Vascularity

Tension is usually associated with negative conditions such as high blood pressure, insomnia, digestive disorders, fingernail chewing, profuse sweating and offensive body odor. Excessive tension can also lead to depression and, on rare occasions, cause ex-football players to slash the throats of their ex-wives. Yet, in the world of physique training, that microcosm of existence that doesn't follow the rules of normal society, tension is a good thing.

AC Who else in the field has influenced or helped you What are the best tips you learned from them and can pass on to

AC - it is my pleasure to have such an awesome opportunity to be one of the coaches you interview Currently, I am training mainly high school athletes, the majority of them are wrestlers and football players with a few baseball players. All of them are highly serious athletes which makes coaching them an absolute blast My typical client is a teenager in high school (wrestler or football player mostly) and they are very uneducated on how to train. They are also very deconditioned with the posterior chain being very weak as well. Exercises such as push ups, pull ups and body weight squats are difficult for them. They come to with tons of questions and they want answers & results I give them both as long as they are dedicated and committed to doing all the work necessary Each workout lasts 45 minutes on average. In season workouts are never longer than 30 minutes though. The warmer times of the year my athletes get more strongman training done as well. My football and baseball players...

Week Body Shaping Course

For the biggest gains, you should always get adequate rest and sleep. Of course, you have other activities as well, but don't go to the extreme. You can't expect to run track before training, then play football and go out dancing all night. You need to give your muscles a chance to rest. Anytime you train, muscle cells are broken down, resting gives muscle cells a chance to rebuild and increase muscle size. When you give your muscles adequate rest your cells will rebuild properly resulting in added strength and muscle size.

Contralateral Traimhfi

Examination of his workout regimen shows classic signs of overtraining. Ryan's customary routine is an assortment of stationary cycling, sprinting backwards and forward, some swimming, throwing a baseball as well as throwing a football, heavy weight work, and light weight work. He does some type of weight training almost every day, even on game days.

Exercise 16 Inch Worm Drag

This is a very advanced exercise which strengthens the stomach muscles considerably, and coordinates strength between the upper and lower body. The relationship to sport is applied when a football running back has his leg held by a defender, and is pulling forward to get away.

By Chris Shugart Originally published at wwwtmagcom

Thibaudeau (pronounced Tee-Bow-Doh) is yet another French Canadian phenom in the strength and conditioning community. He's successfully trained a wide array of athletes from Olympic lifters and strongmen to hockey players and figure skaters. He's also a competitive Olympic weightlifter, a football coach, and is completing his M.Sc. degree in exercise science. Judging from his articles so far at T-mag, he also knows a heck of a lot about packing on mass. In high school I was able to make the football team as a receiver. That's when I really started working out hard. I was about 13 years old and would train every lunch hour. When I look back I must say that I started my training career doing exactly the opposite of what all the others did. Most guys start off training only their upper body I only worked my legs. I reasoned that as a receiver I only needed strong legs. Basically I never had talent at any sport that's what prompted my interest in training. Ironically, there wasn't a day...

The difference between the possible and the impossible lies in a persons determination Tommy Lasorda

The legs are arguably the most functional muscle group. Football players use their legs to sprint across field. Boxers generate power from the legs when delivering a punch. Martial artists require powerful legs to deliver explosive kicks. Wrestlers use their legs to generate power while

Whats Your Type

MES0M0RPHS These are the oft-referred-to genetically gifted individuals. They tend to exhibit low levels of body fat and impressive muscular development even prior to training. Theirthick, wide bone structure is more conducive to building muscle, giving them a decided advantage in strength and power sports such as football, wrestling, and Olympic lifting. According to Sheldon, most mesomorphs are outgoing, adventurous individuals with action-oriented mentalities.

No More Nonsense

I have been involved in the sport of boxing for over ten years. My athletic career has always revolved around contact sports. Whether playing football, wrestling, or boxing, my objective is to seek and destroy my opponent. Unfortunately, many athletes involved in similar sports do not follow a functional training routine. These athletes are misled to believe that they can only achieve strength and power in the weight room. Many football players boast about the weight they can bench press, without recognizing their lack of functional strength. With this book, I will teach you a new way to condition your body. You will learn to maximize your endurance, strength, and power with natural, functional exercises. These exercises will use your body as the primary form of resistance. I am not here to say that you should avoid the weight room. Weight lifting certainly offers numerous benefits to the aspiring athlete. Rather, I am here to tell you that weight lifting is only one of many ways that...

Two Common Problems

Consider the American football players of yesteryear, in comparison to today's athletes. Today's players are bigger, stronger, and faster. Their training programs have advanced by leaps and bounds. Unfortunately, many combat athletes and coaches refuse to learn and apply new training systems. Unfortunately, many strength coaches do not understand the complexity of combat sports. They often possess impressive credentials, including advanced college degrees. Many have success with athletes from sports such as basketball and football. They help their athletes get stronger, but fail to appreciate the demanding training regimen of a fighter. It is hard to explain the physical demands of sparring to an individual who has never been inside the ring. A textbook cannot explain the fatigue experienced during combat. What about sports such as football, basketball, baseball, and soccer you read, or how much football you played in high school, neither will teach you about the physical (and mental)...

Just Weight a Minute

Is it possible to be both fat and fit Yes, to a limited degree. Five-hundred-pound sumo wrestlers, three-hundred-pound football defensemen, and some long-distance or endurance swimmers are both strong and overweight. However, they cannot be described as completely fit. They are functionally fit for their chosen sports. For most people, balanced fitness leads to a long, healthy life.

How To Obtain It

And what is physical culture is naturally the question which arises to the lips of those to whom the subject is still unfamiliar. Let me begin by saying what it u not. To begin with, to suppose, as many people do suppose, that athletics and physical culture are the same thing is quite a mistaken notion. Then is physical cultixre opposed to athletics Certainly not. Cricket and football and rowing and swimming, and,

Exercise 8 Hip Turn

This exercise increases the coordination between the lower and upper body. The movement is initiated with the hips, and refines rotational trunk movement. This movement occurs in many sports, such as football, tennis, hockey, and the spin technique in the discus and shot put.

Specialization Legs

Decipher the considerable wisdom contained within my late father's maxim. You likely will never see a champion athlete in any sport with weak legs. Boxers are said to be past their prime when their legs weaken or become rubbery. The same is true in baseball, soccer, football, hockey, and skiing. Bodybuilding is no different. In fact, unlike with the other sports, weak legs are immediately noticeable in bodybuilding and can destroy the symmetry that is the hard-fought hallmark of the competitive bodybuilder.

Simplified Approach

I was once hired to develop a strength training program for a football running back. One of our objectives was to increase starting strength. Unfortunately, the young man was more concerned with the opinions of others than he was about improving athletic performance. He would not train with 70 of his 1-rep max for fear onlookers would believe that was all he could lift. He wanted to load the bar with as much weight as possible to impress fellow gym members. His primary concern was his one rep max on the bench press.

Tribute to a Coach

Satan was their nickname for Phil Emery. During his years at Navy, he had become the most stable force in the lives of the football players. He was a master at torturing the players during their off-season conditioning drills, driving them to their absolute limits and beyond. One winter morning, an ice storm had completely shut down the eastern seaboard. Since Emery lived outside of Annapolis, the players arrived for their 5 30 AM running and conditioning session fully convinced they would end up with a morning off. But as they walked through the darkness to Ricketts Hall, they saw a lone car sitting in the parking lot waiting for them Emery's. Only the devil himself could have made it there before dawn and taken such pleasure in being there on a totally miserable morning. Each conditioning session was personally designed and created and by Coach Emery. Predawn runs, brutal weight-room sessions, injury rehabilitation, and football conditioning all were intended to foster individual...


Balance is one of the most important elements of athletic ability. Balance underlies movement. Regardless of your sport, you will require balance to execute your attack. Whether you run down field with a football, throw a punch as a boxer, or wrestle with an opponent on the mat, you will require balance to effectively initiate the movement. Balance is an essential component of movement. Balance is a close relative to coordination and agility. An athlete's coordination and agility are dependent on a well-developed sense of balance. As an athlete you must continually react to gravity and external forces that surround you, such as your opponent or a strong wind on the football field. You must learn to maintain dynamic equilibrium regardless of the obstacles that you encounter during competition. You must develop and train balance in motion.


Studies have shown that androstenedione has no effect on testosterone levels in the body. (35) The use of androstenedione was popularized when a professional baseball player admitted to using it the year he hit a record number of home runs. Although legal in baseball, androstenedione is banned by the International Olympic Committee, the National Football League, and the National Collegiate Athletic Association.

Warrior Conditioning

The Warrior cannot focus on one form of exercise. The bodyweight exercises will give you tremendous strength and endurance but you must recognize the different forms of endurance. For example, a football player can sprint up and down the field for an entire 1-hour game. This football player will need a tremendous amount of explosive strength and endurance to continually sprint with maximum force throughout the game. This form of endurance however is much different than the endurance required to run a 26-mile marathon. The marathon runner does not sprint back and forth. Rather, the marathon runner must maintain a constant pace throughout the entire race. The football player will sprint with maximum exertion over short distances. His action will look somewhat like

Sprinting or Walking

Many power lifters advise against sprinting with the sled. Meanwhile, many football players perform sprint drills while dragging a weighted sled. Football players sprint with the sled for a reason. These workouts develop awesome lower body power, particularly throughout the torso and hips. Do the athletes of the National Football League struggle with sprint mechanics No

Combo Moves

Sports, as I've emphasized in the previous chapters, rarely involve single movement patterns in one particular plane of motion. So even though football players train with the bench press, and tend to be damned good at it, there's nothing in football that precisely mirrors a bench press. Or a squat. Or a deadlift.

Upper Lower

As we said, a split routine makes sense if you're doing a lot of sets or, say, training for a power-oriented sport like football. Trying to do too much in one day is bound to lead to a lack of concentration and enthusiasm. While breaking up your routine allows your muscles ample recovery time between workouts, keep in mind that your body recovers as a unit, not just as individual muscles. A split routine guarantees that you'll be in the gym on consecutive days during the week, which puts an extra demand on your body. While it's wise to eat well and get plenty of rest no matter how hard you work out, once you start training, more rest and nutrition becomes even more important.

Lets Have A Test

Every year we wait anxiously for the Super Bowl. No, not the football, the commercials How many of you remember the ad last year with the sweet-talking, Barry White- listening gentleman sweet talking his beautiful girl into having Some logs to put out that fire. What happened next After some dancing in the kitchen he proceeded to come out and unleash his beer like a firehose on his date Now here's the test.what was the commercial an ad for And who was the manufacturer Most of you got the first one but only half of you got the second one. What a waste of advertising dollars. I can't remember how many dollars were spent on that thirty second ad but I know it was a ton. And only half of us remember who it was an ad for.


In a second study with football players, Evans' research showed those supplementing with 200 meg of chromium picolinate daily lost 7V2 pounds in six weeks while those not using the chromium lost only 2 pounds. These same football players (who consumed an average of 4000 calories daily during training) were all chromium deficient leading into the study. Other follow up research has not been so complimentary. At the very least, it may be safe to assume many who do not regularly eat chromium rich foods may be deficient and it may be that chromium works well in deficient subjects.


An easy example is the widely-used football training drill in which the squad run at an easy pace but the back marker or markers must always sprint to the front of the squad. Fartlek can be structured beforehand to be run in a formal pattern of intervals of jogging, hard-running and walking, or just feel free to do as you please while out running alone or with friends. As with your continuous runs, aim for a 30 minute session.

Anthony Ditillo

Lou Ferrigno Arnold

If an exercise involves multiple joints in a complex skill, such as the Olympic lifts, excessive reps will produce undesirable technical and motor-learning changes. When performing more than six reps in the power clean, for example, the relatively small rhomboid muscles would tire out first, causing a change in lifting technique. 1 saw an article by a football strength coach who recommended sets of up to 30 reps in the power clean. Since his team won a national championship, I concluded that a scientifically sound weight training program is only one variable responsible for success in collegiate football.

ICt I Got eh

From the lime I was 13 years old I have beer keenly interested in learning the best, ways to get in condition for sports. At that time I began training three days a week, using only orse exercise, the clean and push press. In six weeks 1 noted some amazing changes in my physical appearance. And to a certain extent, the new muscles helped roe perform belter in the sports I was involved in football, wrestling and swimming,


Pedometers are great for walking or running, using a treadmill or an elliptical trainer, or engaging in a sport, such as baseball, soccer, or football. But you can't wear one while swimming, and they are close to useless for biking. Other devices do a much better job of measuring these types of activities, and we'll cover those devices later in this chapter.

Dynamic Conditioning

Sandbag Throw

All you will need is a heavy sandbag and fence. I use a fence at a local park. You can find a fence at any baseball or football field. This exercise is similar to Sandbag Loading except you will load the bag to the other side of the fence. You will then do whatever is necessary to scale the fence. As soon as you land, pick the bag up and throw it back over the fence. In the illustration below, I begin with my left foot closest to the fence. After jumping the fence, I would continue by throwing the bag back over with my right foot closest to the fence. Throw to your left, then jump, then throw the bag to your right, and continue back and forth.

Plyometrics Please

Jump rope is more than just a kids' playground diversion. Done correctly, it is one of the most effective cardio workouts and an excellent plyometric component of cross-training. In fact, that's why hardcore athletes such as boxers and football players incorporate rope jumping into their training programs. This high-endurance activity is the choice of many professional athletes. (For more information about jumping rope, see Chapter 14.)

Training Splits

This is also known as the four day split. It has the trainee separate the upper body from the lower body. Both the upper body and lower body are trained twice each week. This is good for building a foundation and working hard with heavier weights in more basic exercises. It's a great way to add mass for the person who has graduated from the 3 day a week split. Football players and many athletes find this split most successful since they are not in the gym every day and are trying to build strength primarily, with a bit less emphasis on size. Train the upper body on Monday and Thursday and the lower body on Tuesday and Friday.