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Houston Texans Lifting and Conditioning Program

Houston Texans Lifting and Conditioning Program

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Published by Coach Brown
Strength and Conditioning
Strength and Conditioning

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Published by: Coach Brown on May 20, 2008
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10/14/2011

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HOUSTON TEXANSSTRENGTH &CONDITIONINGPROGRAM(Players Manual)
Dan Riley
 
Ray Wright
TABLE OF CONTENTS
Texans Football & Conditioning Calendar 2The Fitness Profile of a Texans Football Player 3
NUTRITION
 
4
 Supplements/Health Foods 5Registered Dietitian 7Protein/Vitamins 9Water/Dehydration 11Diets 12Spot Reducing 14Sample Menu’s 15
CONDITIONING
 
18
 Aerobic Exercise 19Predict Maximum Heart Rate 20Interval Training 21Texans Interval Workouts 22Specificity of Conditioning 26Skilled Pattern Running 27
SPEED & QUICKNESS TRAINING
 
38
 Speed Gadgets/Strength Shoe 38Plyometrics 39Stance 40Start 41Running Techniques 42
SKILL DEVELOPMENT
 
44
 Skills/Abilities 44Skill Transfer 44Skill Transfer Positive/Negative/Neutral 44Task-to-task transfer 46
FLEXIBILITY
 
47
 Stretching guidelines 47
MUSCULAR FITNESS
 
49
 Program Organization 50The Rep 50How Much Weight 53How Many Sets 53Order of Exercise 55Multi-joint Exercises 56Isolation Exercises 57How Much Rest Between Exercises 57Explosive Training 58In-Season Training 60
REST
 
63
Conclusion 65Bibliography 66
 
Recommended References 68
Riley/Wright1
 
TEXANS FOOTBALL & CONDITIONING CALENDAR 
Coach Capers has divided our football and conditioning calendar into five periods.The date each period begins and ends may vary from season to season.
First Period:
 
From the end of the last game of the season to the first day of the off-seasonconditioning program.
This period should be used to recover mentally and physically. Schedule surgeriesand vacations during this period. From the end of the season until the off-seasonconditioning program begins we suggest the following:1. Do not gain any weight (Do not gain a pound).2. If you are not lifting … lose weight (if you are not lifting regularly your muscles will atrophy … and your body weight should decrease accordingly).3. Lose excess body fat.4. Participate in recreational exercise (total inactivity not suggested).
Second Period:
 
The beginning of the off-season conditioning program to the April CoachingSessions.
 Organized lifting workouts and supervised running sessions begin during this period.Specific running times and days will be posted. Maximum fitness levels can begenerated by summer camp if:1. You didn’t gain excess body fat during the first period.2. You sustain disciplined work habits throughout the entire off-season (sporadictraining will produce sub-maximal results).3. You do not wait until this period to schedule surgeries.
Third Period:The April Coaching sessions through the June Coaching sessions.
 You must be in good football running shape to meet the rigors of on field coachingsessions, conditioning, and weight workouts.
Fourth Period:
 
The end of coaching sessions until the first day of summer camp.
 Do not become inactive during this period. Schedule a vacation early to recover mentally and physically from the April and June coaching sessions and then resume your training. Report to camp in peak condition.
Fifth Period:The first day of summer camp until the last game of the season.
 Seven weeks of summer camp is followed by the regular season (17 weeks to includea bye week). Playoffs can extend the season by another five weeks. It is during this period that a player needs to be strongest and most fit. This is the most important periodto emphasize strength training. Near maximum strength and fitness levels can bemaintained if:1. Players remain disciplined on and off the field.2. Sound nutrition habits and adequate rest are crucial.3. Players exhibit near maximum effort each weight workout.4. Practice fast and play fast to develop fitness levels needed to play the game.Riley/Wright2

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