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Next Level Performance Systems Sample 4 week Off season Football Program

Next Level Performance Systems Sample 4 week Off season Football Program

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Published by: rkimbrow on Mar 26, 2010
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11/19/2012

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Next Level Performance Systems4 WEEKOFF SEASONSTARTER PROGRAM
For the ULTIMATE in Strength, Conditioning and Mental Toughness for Athletes check out our blog atwww.FOOTBALLTRAINERPRO.info
 
Disclaimer:You must get your physician’s approval before beginning this exercise program. Theserecommendations are not medical guidelines but are for educational purposes only. You must consultyour physician prior to starting this program or if you have any medical condition or injury thatcontraindicates physical activity. This program is designed for healthy individuals 18 years and older only.The information in this report is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility fortheir safety and know their limits. Before practicing the exercises in this book, be sure that yourequipment is well maintained, and do not take risks beyond your level of experience, aptitude, trainingand fitness. The exercises and dietary programs in this book are not intended as a substitute for anyexercise routine or treatment or dietary regimen that may have been prescribed by your physician.See your physician before starting any exercise or nutrition program. If you are taking any medications,you must talk to your physician before starting any exercise program. If you experience anylightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult aphysician.Don’t perform any exercise unless you have been shown the proper technique by a certified personaltrainer or certified strength and conditioning specialist. Always ask for instruction and assistance whenlifting. Don’t perform any exercise without proper instruction. Always do a warm-up prior to training.You must have a complete physical examination if you are sedentary, if you have high cholesterol, highblood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss allnutritional changes with your physician or a registered dietician. If your physician recommends that youdon’t use this program, please follow your doctor’s orders.
For the ULTIMATE in Strength, Conditioning and Mental Toughness for Athletes check out our blog atwww.FOOTBALLTRAINERPRO.info
 
The Components of Next Level Performance SystemsRange of Motion Development
The most important areas of athletic development is range of motion (ROM) development. There are 2types of ROM or flexibility: static and dynamic. Static flexibility improves the muscular ROM through deep,controlled muscular tension while in a stretched position, lengthening the muscle. Dynamic flexibility isrelated more so to sport- specific movements. Research has proven that improving dynamic ROM directlyimproves performance in the sport of choice.We use Dynamic Mobility Exercises to improve joint mobility. Joint mobility exercises. Joint mobility, is theability to move a joint through its full range of motion. Joint mobility exercises work by circulating synovialfluid, which "washes" the joint. Joints have no direct blood supply so this synovial fluid nourishes them.Joint salts, or calcium deposits, which can degrade the joint, are also dissolved with the gentle, high-repetition movement patterns of the exercises.That's why mobility exercises are recommended before the workout. Dynamic mobility exercises prepareyour body for the vigorous movements that make up the more demanding part of the workout.
Strength Development
In the gym it is necessary to train the entire body for strength, rather than focus on individual musclegroups. Training must address absolute strength, relative strength and strength-endurance. Alsoimportant is explosive power, developed byOlympic-style lifts, and cardiovascular conditioning. Gripstrength must also be developed. This program uses multi-joint, full-body movements including thefollowing exercises:1. Squat2. Bench Press and Overhead Press
For the ULTIMATE in Strength, Conditioning and Mental Toughness for Athletes check out our blog atwww.FOOTBALLTRAINERPRO.info

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