Cardinal Football - May Training Program

May Training Program 4 Weeks - Hypertrophy & Strength Focus - Movement Prep/Acclimation We want to build our work capacity - increase overall load, restore and develop range of motion, and become more resilient to handle future demands.

The off-season is a time to feel fatigued, break down muscle, tax the nervous system, and push the limits, because we have time to recover and achieve the adaptations we are chasing. With that being said, we will program in a way that ensures quality work while being intentional and maintaining elite “rep integrity” throughout the year.

DEMAND MUCH - CARE DEEPLY Macro/Meso/Microcycle Overview: When programming, I take into consideration the long-term plan and work broad to narrow. In simplest terms, the macrocycle is the big picture year plan, the mesocycles are the monthly plans, and the microcycles are the weekly plans. We have this system set in place so we can have a proper structure while also having the flexibility to adjust and modify what we need to based on how the athletes are responding.

What this looks like - all of our football athletes participate in Track & Field or Baseball, so we will have a transition period from each sport’s end of the season into our early off-season for football. With this time being very busy with potential playoff games, state track meets, finals, and family travel commitments, I would like this period to be a player-led training time with a program they can follow on their own and auto-regulate based on individual stress levels.

May - July: We want to set a great foundation by building quality muscle mass and absolute strength so we can eventually express that strength as power. You will 100% see improvement by staying consistent, pushing yourself, and being intentional with EVERYTHING you do. We will work concurrently on various physical qualities and adjust priorities based on the time of year.

As we get closer to the season, we will prioritize power and shift the speed and agility training from general physical preparation to more sport-specific training.

Discipline Vs. Motivation To truly set yourself apart, you need to know the difference between discipline and motivation.

Motivation is great, but it is temporary and comes through waves of emotions. On the other hand, discipline is the ability to consistently do what needs to be done, at the standard it needs to be done, regardless of how you feel in the moment. Do the things you don’t want to do, and you will eventually become the person you want to be. The great thing about this mindset is that through consistency, those things that were once hard to do become normal. Let’s have a GREAT summer!

Questions?: cgarcia@fwc.org

MONDAY Run First - Lift After Medball Throws + Acceleration Sprints Medball Reverse Toss: 4 Total Reps Push Up Start 10yd Sprint: 4 Total Reps (1-2min rest) Kneeling Lateral Start 10yd Sprint: 1 Rep Each Direction (1-2min rest)

Lower Lift EXERCISE 1. Clean High Pull: 4x3

Set #1

Set #2

Set #5

%

Reps

%

Reps

%

Reps

FAST

3

FAST

3

FAST

3

FAST

3

10

3. Barbell RDL: 3x6

Set #4

Reps

1b. Pogos 2. Front Squat: 6x6 (last set 3-6 reps)

Set #3

%

10

10

50%

6

55%

6

60%

6

Moderate

6

Moderate

6

Moderate

6

Set #6

%

Reps

%

Reps

75%

6

75-90%

3-6

10 70%

6

4. Walking Lunges: 1x20 each leg

20

5. Glute Bridge: 1x20

20

4ea

4ea

4ea

4ea

6. Calf Raises: 1x20

20

45sec

45sec

45sec

45sec

7. Banded Ankle Tib Raise: 1x20

20

6

6

6

6

Torso / Shoulder / Corrective Core 7 way hip Mobility Restore Stretch Foam Roll Cold/Hot Tub Eat & Sleep

TUESDAY Lift First - Run After Tempo Runs 60-70% (Good Technique & Controlled Nose Breathing) 50yd Runs: 6 Total Reps (1min rest)

Upper Push Lift

Set #1

Set #2

Set #3

Set #4

Set #5

EXERCISE

%

Reps

%

Reps

%

Reps

%

Reps

1. Barbell Bench Press: 4x6

55%

6

65%

6

75%

6

80%

6

2. Z-Press: 3x10

10

3. DB Incline Press: 1x20

20

4. Plate Front Raise: 1x20

20

5. DB Side Raise: 1x20

20

6. Banded Tricep Extensions: 1x20

20

7. Push Ups: 1x20

20

8. IYTs: 1x20ea

20

Torso / Shoulder / Corrective Banded Pallof Press Banded Rotator Cuff T-Spine Restore Stretch Foam Roll Cold/Hot Tub or Contrast Shower Eat & Sleep

10

10

%

Set #6 Reps

%

Reps

WEDNESDAY Run First - Lift After Curved Flys (10yd Build-In) 10yd build in - Sprint 1/4 of Soccer Center Circle: 2 reps each direction

Upper Pull + Lower Aux Lift EXERCISE

1. Barbell Bent Row: 4x6

Set #1

Set #2

Set #3

Set #4

Set #5

%

Reps

%

Reps

%

Reps

%

Reps

Moderate

6

Moderate

6

Moderate

6

Moderate

6

2. Pull Ups: 3x5-10

5-10

3. DB Chest Supported Row: 1x20

20

4. Barbell Curls: 1x20

20

4a. Plate Step Ups: 1x20

20

5. KB Curls: 1x20

20

5a. KB Single Leg RDL

20

6. Banded Bicep Curls: 1x20

20

6a. Banded Adductor/Abductor: 1x20ea

20

5-10

%

Set #6 Reps

%

Reps

%

Reps

5-10

Torso / Shoulder / Corrective Russian Twist Dead Bugs 7 Way Hip Restore Stretch Foam Roll Cold/Hot Tub or Contrast Shower Eat & Sleep

THURSDAY Recover & Restore Mobility, Extensive Plyos, Skill Development Mobility: Hurdle Series (Over/Under, Foward Right Leg Lead, Foward Left Leg Lead) Low Tier Extensive Plyos: 100-300 reps Skill Development: Football or Tennis Ball Catches 100 reps (5yards apart)

Friday Run First - Lift After COD / Agility / Deceleration (Pick 3-5 Drill) 5yd Burst to Decel (50 total yards) 5-10-5 Pro Agility L-Drill T-Drill Ladder Drill Bag Drills Angled Cuts Shuffle, Cross-Over, Run

Upper Push/Pull Lift EXERCISE

Set #1

Set #2

Set #3

Set #4

Set #5

%

Reps

%

Reps

%

Reps

%

Reps

1. Barbell Incline Bench Press: 4x8/8/6/6

Moderate

8

Moderate

8

Moderate

6

Moderate

6

1a. DB Chest Supported Row: 4x8/8/6/6

Moderate

8

Moderate

8

Moderate

6

Moderate

6

2. DB Bench Press: 1x20

20

3. Chin Ups 1xAMRAP

AMRAP

4. Barbell Close Grip Bench Press: 1x20

20

5. Curls: 1x20

20

6. Tricep Extensions: 1x20

20

Torso / Shoulder / Corrective Shoulder Taps Medball Situps Mobility Restore Stretch Foam Roll Cold/Hot Tub or Contrast Shower Eat & Sleep

%

Set #6 Reps

Cade Garcia, CSCS Director of Sports Performance cgarcia@fwc.org