1. USF Summer Strength & Conditioning Program
Mike Golden
Director of Strength and Conditioning
University of South Florida
February 19, 2011

2. Goal
To develop our players to the best of their physical abilities

3. Method
“Keep the swords swinging until there are no more heads to roll. Give no quarter, take no prisoners There is to be only one pace – all out And only one direction – forward.”
Attila

4. Training Philosophy
Our training philosophy is focusing on becoming stronger as a team and as individuals. We do what works and get rid of what doesn’t. (New team every year)

5. Training Philosophy Training Economy
We would rather do 6 productive exercises in minutes than 8 unproductive exercises in 2 hours.
How can we achieve training economy? Example: The Power Clean
Takes a long time to learn how to perform correctly
Any lift with poor technique is neither safe nor effective
By breaking down the power clean into its components, we can achieve the same outcome (Ex. Triple extension) with more efficiency (Hang clean/Clean pull) until the entire lift can be performed correctly

6. Training Philosophy Perfect Technique – on all lifts and drills
Athletes have to do all movements correctly, with great speed and skill, before load is increased.
This will lead to long lasting gains in strength (Ex- Incline DB)
Even in agility and strongman exercises the athlete must have his body under control.

7. Training Philosophy Warm-ups
We believe in a comprehensive warm-up program that encompasses all aspects of movement (Speed/Agility/Quickness)
We will not start any strength training or specific drills until an athlete has broken a sweat
Low-to-high impact
Dynamic Mobility
Always incorporate speed drills
Work on GPP or any weaknesses that you feel a team might have

8. Training Philosophy Dynamic Mobility Speed Essentials Straight Leg
Up & Out
Quick Feet & Go
Lunges
Carioca
Shuffle
Backpedal
Get Up & Go’s
High Knees
Butt Kicks
Bike Walk
Bike Run
Ankle Walk
Ankle Run
Dead Leg L/R
Backward Run

9. Training Philosophy Conditioning Is metabolic-specific to football
Worked every day
Minimal rest periods
Long/Short/Quick Conditioning

10. Training Philosophy Strength Training
Weights are not increased until athlete has perfected technique with proper bar speed throughout the exercise.
The exercises are simple, easy to coach, and easy to build upon. Base strength is developed at this time.
Heavy Lower
Heavy Upper
Speed Upper/Lower
Strongman

11. Training Philosophy Strongman
The bridge that covers the gap between conventional weight training and the athlete’s prospective sport. It aids in the prevention of strength leakage (the strength that is lost from the weight room to the field). It is any type of physical or mental training that challenges the body and/or mind to constantly strain and overcome adversity.
Trains both Limit Strength (Powerlifting) and Speed Strength (Olympic Lifts)
Great for muscular, neurological and cardiovascular conditioning
Breaks the monotony of training
Non-linear. Forces your body to adapt and improvise - every rep is different (core strength/stability)
Train run/speed technique and not even know it (Car/Sled Push positive knee angle)
Competitive

12. Training Philosophy Linear/Straight Ahead Speed
We feel that there are 6 factors needed to be worked on to increase your speed:
Strength (Weights/Bodyweight)
Footwork
Run Technique
Start
Speed Conditioning
Flexibility
Is worked on every day through a variety of drills, exercises, and techniques. Speed work is done in every aspect of our program. We feel that it breaks up the monotony of speed-specific training and makes speed technique a habit.
Ex-Warm-up/Strongman/Speed-Specific

13. Training Philosophy Lateral Speed (Agility/Quickness)
Aspects of lateral speed are worked on every day.
The exercises are simple, easy to coach, and easy to build upon. Basic movement skills are developed at this time.
These components are achieved through a variety of Footwork Drills, Bags/Cones/Ropes, and Field Drills.

14. USF Blueprint 1st 4 Weeks MOVEMENT Straight Ahead “Speed” Conditioning
LIFT
MOVEMENT
Monday: Heavy Lower, Back, Bi’s
Tuesday: Heavy Upper
Wednesday: No Lift
Thursday: Dynamic Upper and Lower
Friday: Strongman
Straight Ahead “Speed” Conditioning
Agilities/Conditioning
Speed School

15. USF Blueprint 1st 4 Weeks
Saturday/Sunday-Relax

16. USF Summer: Monday Lift
Warm-up:
Dynamic Mobility (Pick 6)
Speed Essentials (Pick 4)
Hurdles
Power Movement (Pick 1)
Jump Shrug, Clean Pull, High Pull, Jump Shrug/High Pull combo, etc.
Core Movement (Pick 1)
Squat, Deadlift, Front Squat, etc.
Single Leg (Pick 1)
Lunges, Step-ups, or any variations
Assistance Work (Pick 4-6)
Reverse Hyper, Back Extensions, GHR, Pulldowns, Rows, Curls, Chins, etc.
Ab Work (Weighted)
Train Weaknesses
Active/Dynamic Stretch (as needed)

17. USF Summer: Monday Run Warm-up: Speed Conditioning:
Dynamic Mobility (Pick 6)
Speed Essentials (Pick 4)
Speed Conditioning:
200’s 4-8 (Linemen do 1-2 less)
Avg. Times:
Skill: 32
Mid: 35
Line: 38
Active/Dynamic Stretch Following
Always done on grass
4 Groups/Rest time is the other 3 groups running

18. USF Summer: Tuesday Lift
Warm-up:
Footwork
Speed Ladder (Pick 6)
Tape Drill
Dot Drills (Pick 4)
Mobility Circuit
Hurdles
Power Movement (Pick 1)
Push Press, Push Jerk
Core Movement (Pick 1)
Bench/Military (variations)
Assistance Work (Pick 4-6)
Push/Pull
Chest/Shoulders/Tris, (Retractions, Pulldowns, Pushdowns, etc.)
Band Work
Ab Work (Unweighted)
Train Weaknesses
Active/Dynamic Stretch (as needed)

19. USF Summer: Tuesday Run
Warm-up:
Dynamic Mobility (Pick 6)
Speed Essentials (Pick 6)
Agility Stations (Pick 6):
Cone/Rope/Bag Drills, Suicides, etc.
Active/Dynamic Stretch
6 Groups: OL, DL, WR, DB, LB/RB, QB/SP/TE
Not conditioning
Stations 1-2 min. Goal is perfect reps

20. USF Summer: Wednesday Speed School
Progressive Build up of Speed Techniques (Spoken on earlier)
Low pressure
Perfect technique on all drills
Less is more

21. USF Summer: Thursday Lift
Warm-up:
Dynamic Mobility (Pick 6)
Speed Essentials (Pick 4)
Hurdles
Power Movement (Pick 1)
Jump Shrug, Clean Pull, High Pull, Jump Shrug/High Pull combo, etc.
Core Movement
Squat, and Bench variation
Assistance Work Upper Body (Pick 5)
Ab Work (Unweighted)
Train Weaknesses
Active/Dynamic Stretch (as needed)

22. USF Summer: Thursday Run
Warm-up:
Dynamic Mobility (Pick 6)
Speed Essentials (Pick 6)
Conditioning
200’s 2-4 (Linemen do 1-2 less)
Avg. Times
Skill: 32
Mid: 35
Line: 38
4 Groups
100’s to make up Mondays yardage (3 Groups)
Active/Dynamic Stretch

23. USF Summer: Friday Warm-up: Strongman Events (Pick 6) Anything Goes
5-Minute Stations
Tire Flip Stair Sprint Sled Push Prowler Plate Push
Log Clean & Jump Mat Weight Stack Keg Carry Tire Drag
Press Sprints
Farmer’s Walk Ball Load Sled Drag Frame Walk
Yoke Walk Green Manalishi Plate Pass Buddy Flip
Ball Carry Tarzan Circuit Medley Events Blackbeard’s Challenge

24. USF Blueprint 2nd 4 Weeks MOVEMENT LIFT
Monday: Heavy Lower, Back, Bi’s
Tuesday: Heavy Upper
Wednesday: No Lift
Thursday: Dynamic Upper and Lower
Friday: Agilities (Competition Carnival)
MOVEMENT
Straight Ahead “Speed” Conditioning
Agilities/ Short Conditioning
Speed School

25. USF Summer: Monday Lift
Warm-up:
Dynamic Mobility (Pick 6)
Speed Essentials (Pick 4)
Hurdles
Power Movement (Pick 1)
Jump Shrug, Clean Pull, High Pull, Jump Shrug/High Pull combo, etc.
Core Movement (Pick 1)
Squat, Deadlift, Front Squat, etc.
Single Leg (Pick 1)
Lunges, Step-ups, or any variations
Assistance Work (Pick 4-6)
Reverse Hyper, Back Extensions, GHR, Pulldowns, Rows, Curls, Chins, etc.
Ab Work (Weighted)
Train Weaknesses
Active/Dynamic Stretch (as needed)

26. USF Summer: Monday Run Warm-up: Speed Conditioning:
Dynamic Mobility (Pick 6)
Speed Essentials (Pick 4)
Speed Conditioning:
100’s (10-16)
60’s (Effort)
Active/Dynamic Stretch Following
3 Groups/Rest time is the other groups running

27. USF Summer: Tuesday Lift
Warm-up:
Footwork
Speed Ladder (Pick 6)
Tape Drill
Dot Drills (Pick 4)
Mobility Circuit
Hurdles
Power Movement (Pick 1)
Push Press, Push Jerk
Core Movement (Pick 1)
Bench/Military (variations)
Assistance Work (Pick 4-6)
Push/Pull
Chest/Shoulders/Tris, (Retractions, Pulldowns, Pushdowns, etc.)
Band Work
Ab Work (Unweighted)
Train Weaknesses
Active/Dynamic Stretch (as needed)

28. USF Summer: Tuesday Run
Warm-up:
Dynamic Mobility (Pick 6)
Speed Essentials (Pick 6)
Agility Stations (Pick 6):
Cone/Rope/Bag Drills, Suicides, etc.
6 Groups: OL, DL, WR, DB, LB/RB, QB/SP/TE
Not conditioning
Stations 1-2 min. Goal is perfect reps
Short Conditioning (Gassers/Tempo Runs/Ladders etc.)
Active/Dynamic Stretch

29. USF Summer: Wednesday Speed School
Progressive Build up of Speed Techniques
(Spoken on earlier)
Low pressure
Perfect technique on all drills
Less is more

30. USF Summer: Thursday Lift
Warm-up:
Dynamic Mobility (Pick 6)
Speed Essentials (Pick 4)
Hurdles
Power Movement (Pick 1)
Jump Shrug, Clean Pull, High Pull, Jump Shrug/High Pull combo, etc.
Core Movement
Squat, and Bench variation
Assistance Work Upper Body (Pick 5)
Ab Work (Unweighted)
Train Weaknesses
Active/Dynamic Stretch (as needed)

31. USF Summer: Thursday Run
Warm-up:
Dynamic Mobility (Pick 6)
Speed Essentials (Pick 6)
Conditioning
60’s/40’s 4-5 Groups (Longer Rest)
Active/Dynamic Stretch

32. USF Summer: Friday Dynamic Warm-Up Competition Carnival
Agility Stations (Pick 6-12)
1-2 Min Per Station
2 Guys Compete at same time every drill

33. Team Based Speed Development
Mike Golden Director of Strength and Conditioning University of South Florida February 19, 2011

34. USF Speed Development Our definition of speed:
“Getting from point A to point B as fast as possible and arriving in a bad mood.” –Lou Holtz

35. USF Speed Development Many different types of speed for football:
Straight ahead (linear)
Acceleration
Top speed
Side/Side
Change of Direction
Each type of speed must be trained in a specific way

36. USF Speed Development Speed training: Specific Must be a progression
Can be trained everyday
Perfect reps over multiple reps
6 Areas:
Strength (Weights/Bodyweight)
Footwork
Run Technique
Start
Speed Conditioning
Flexibility

37. USF Speed Development Strength: Goal:
To be as strong as you can at your body weight
Worked 4 days/week (as previously stated)
Perfect technique
Weight increased gradually

38. USF Speed Development Footwork: Done everyday
Used in warm-ups prior to any workout
Example:
Speed ladder
Tape drill
Dot drill
Quick feet

39. USF Speed Development

40. USF Speed Development Run Technique: Upper Body Running Form
Included in dynamic warm-ups
Trained specifically both in the weight room and on the field
Upper Body Running Form
Eyes: Your eyes should be looking straight ahead, not looking up or down.
Hands: Your hands must be relaxed and in a cupped or open position with your thumb placed on the forefinger.
Elbows: Your elbows should remain at a 90 degree angle at all times when running. This is to ensure that you are getting the proper rotation and full power from the shoulder joint.
Wrist: The inside of the wrist should be turned toward the side of the body. The wrist controls the direction of the elbows, which must be kept in perfect alignment with the side of the body.
Shoulders: The shoulders are controlled by the rotation of the arms and elbows. They are the legs of the upper body. They must be straight ahead and not dip from side to side when running.

41. USF Speed Development Bringing It All Together:
When running, your hands are slightly cupped with your thumb on your forefinger. Your wrist is pointed in toward the side of your body. Your elbows are as close to the sides of the body as possible and at a 90-degree angle. Your arms should always rotate from the shoulder joint, not the elbows. When the arms are rotating forward, your hand should come up even with your chin height with the elbow at the perfect 90 degrees. When the arms are rotating backward, the hand should get as far back as your back pocket, with the elbows again at a perfect 90-degree angle.

42. USF Speed Development Lower Body Running Form
Legs: The legs go through two phases when you run-flexion and hyperextension. Flexion is when you lift your knee up off the ground. Hyperextension occurs when your leg is straight and you are pushing off the ground. Hyperextension of the back leg is what controls the amount of power generated while sprinting.
Knee: The knee is lifted out and forward from the body.
Lower Leg: The lower leg extends out and reaches forward after the knee is lifted out and forward. Do not overstep.
Feet: The feet play a double role in proper running form. When landing in front of the knee, not under the body, you must land on the balls of your feet. Upon landing, for a split second, think that the balls of your feet have claws and they are digging into the ground as fast and hard as you can think. Pull your foot down and back under the hip. The ankles must be loose, or the heel will go down before the balls of the feet, therefore interfering with the power displacement.

43. USF Speed Development Bringing It All Together:
Upon starting, the knee gets lifted out and forward. The lower leg extends out in front of the knee. The balls of the feet land in front of the knee, digging into the ground for a split second. The ankle is loose so the heel does not come into play. The knee is then straightened (hyperextended) with as much force as possible pushing the ground. On foot strike the leg drives back and the arm on that side goes up. The opposite knee lifts up and the arm on that side goes down. These two forces acting against each other creates maximum power and stabilizes the entire body.

44. USF Speed Development
Starts: Improved starts is defined by using your starting position to put your body at the optimum advantage to explode into your first rep. The faster out of the gate, the less time it takes to get into your proper running form.
 Form:
Front foot is placed three to six inches behind starting line. (Layup leg)
The hand opposite the front foot should be high on fingertips directly on the starting line with the thumb and forefinger parallel to the line.
The other hand is placed at the hip of the forward leg with the elbow pointed up.
Back foot should be even with the front foot heel, hip width.
Hips should be shoulder height.
Shoulders should be slightly ahead of the starting line with the majority of the bodyweight on the hand.
Eyes staring straight down.
Push off with both feet (out and not up) your first step landing no more than six inches from the starting line.
As you drive both feet into the ground, shoot the back arm forward and the front arm backward.

45. USF Speed Development Speed Conditioning (linear):
Different than regular conditioning
Must be done to build your speed base
Progressive:
200s
100s
60s
40s

46. USF Speed Development Flexibility: Trained daily
Perfect technique on all lifts
Pre-workout (dynamic)
Post-workout (dynamic/static)

47. USF Speed Development Speed Drills: Dynamic Warm-up High knees
Butt kicks (foot flat)
Bike walk
Bike run
Ankle walk
Ankle run
Dead leg cycle (L/R)

48. USF Speed Development
Dynamic Warm-up Video:

49. USF Speed Development Speed Drills: Hurdles 1 foot in 2 feet in
1 foot backward
2 feet backward
Side/Side (Over top)
Straight leg L
Straight leg R
Both
Over/Under

50. USF Speed Development
Hurdle Video:

51. USF Speed Development Speed Drills: Fast arms (sitting)
Top speed twist
Sprinter sit-up
Bench hip thrust (2 legs/1 leg)
Foot Ups (Box)
Wall Sprints

52. USF Speed Development
Speed Drill Video:

53. USF Speed Development Blueprint Rules:
All of these are following a dynamic warm-up
All workouts followed by a dynamic/static cool-down
All 200s done in 4-5 groups depending on hamstring’s conditioning levels (Line: 38, Mid: 35, Skill: 32)
All 100s done in 3 groups (Line: 18, Mid: 16, Skill: 14)
All sled work done with no more than 10-15% of athlete's body weight
Rule of thumb:
Skill: 25 lbs
Mid: 35 lbs
Line: 45 lbs
MUST run the same amount unresisted as resisted
(Ex: Run 6 with weight, MUST run 6 without weight) (1:1)

54. USF Speed Development Week Monday Tuesday Wednesday Thursday Friday
Focus:
Speed Base
Change of Direction
Run Technique 1
4x 200m
6 Agility Stations
4x Flying 10s
2x 200m – time
4x 100m 2
5x 200m (Line)
6x 200m
(Mid/Skill)
4x Flying 15s
4x 200m – time
4/ ¼ Gassers 3
6x 200m (Line)
8x 200m
4x Flying 20s
6/ ½ Gassers 4
4x 200m (Line)
6x 200m – time (Mid/Skill)
Sled Work
4x4x30 (Line)
6x6x30 (Mid/Skill)
12x 100m
8/ ½ Gassers

55. USF Speed Development
Flying 10’s:

56. Change of Direction/ Conditioning
USF Speed Development
Week
Monday
Tuesday
Wednesday
Thursday
Friday
Focus:
Speed Base
Change of Direction/ Conditioning
Run Technique
Prowler
Change of Direction 5
8x 100m
6x 60m
6 Agility Stations
6/ ½ Gassers
Parachute 4x4x40
10x20 yds
Tempo Runs 6
6x 100m
8x 60m
1 Ladder
Parachute
6x6x40
12x20 yds 7
1 ½ Ladder
4x40
(Weighted) 8
2 Ladders
Test or Off