WHAT IS CROSSFIT FOOTBALL?

CrossFit Football is a strength and conditioning program designed for football players and participants in contact sports.
We use organic functional movements performed at high intensity to simulate the demands placed on an athlete during a football game. Football is a game of seconds and inches. CrossFit Football knows the demands placed on players during the game and the distances they will have to travel. With this in mind, we can replicate the stresses and situations a player will face on the field. By combining high intensity movements with a comprehensive strength and speed program, the result is a training program that is unparalleled in the industry. How do we know CrossFit Football's programming works? Because it has been designed by NFL players and some of the top coaches in the world. Not only has it been created by top athletes, but it has been used to compete at the highest levels of professional sports. The utility of this program is not theoretical; it has not been designed by someone that thinks it might work, but by athletes and coaches that have dominated at the highest levels of competitive athletics. The CrossFit Football program is designed to work for all players regardless of age or experience. The loads, distances, times, intensity, and programming can be scaled, and the program has been designed to meet the needs of athletes at all levels of training advancement. Every football player needs to be strong in mind, heart and body. He needs to be fast and explosive. He needs to be able to perform when tired and exhausted. This applies to NFL players the same as it applies to Pop Warner. CrossFit Football meets these needs, for all players.

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CrossFit Football recommends two different approaches for beginning CrossFit Football training.
1) If you are an experienced football player and have had exposure to football training, Olympic weightlifting, powerlifting, gymnastics and speed work it is recommended that you begin with the strength training and the WOD (Workout of the Day). If our terminology or exercises are unfamiliar you can look for video clips (when they get uploaded) of the movements being performed in our Exercise and Demos section.

2) If many or most of the exercises are relatively or completely unknown to you, then we recommend that you begin learning the movements for a month or two until you can either perform our common exercises or have substitutions worked out for those movements under development. This is a great place to begin for anyone with little or no experience with strength and football training.

In any case it must be understood that the CrossFit Football workouts are extremely demanding and will tax the capacities of even the best players. You would be well advised to take on the

Collegiate and Professional. Prepares connective tissue and muscles for dynamic movement Increases nervous system arousal Greases key movement motor pathways . The WOD (Workout of the Day) is listed for all levels. The best results have come for those who've started at the beginning levels by reducing weights and poundages and not endeavoring impressive times for a month before turning up the heat. this type of program will ask an athlete to increase the weights every workout or every week. It is not enough that good pre-session movement routines strive to protect athletes from injury. cautiously. power. These levels depend on the amount of training level player While many will be tempted to do the Professional level. The Professional level is reserved for athletes where progress has stopped and a more advanced program is needed to make gains. With this in mind an athlete new to CrossFit Football must be smart and understand their own level of training The an Strength athlete Training has had listed and on the and the right of at the which page the will have is conditioning. the weights will be maximal and should be scaled depending on the level of strength and conditioning of the player. this is a mistake. (3) three playing.Strength workout and WOD carefully. CF FOOTBALL WARM UP Practice and Game Ready Movement Preparation and Warm-up The goal of any good pre-practice/pre-game warm-up routine is to completely prepare the player-athlete for the rigors and responsibilities of the session ahead. and provide the fastest progress for those athletes that can use them. assuming this to be the most difficult. The workouts must be done with some form of intensity to replicate these demands. These are Linear Progression Programs. Technically CFMP accomplishes several tasks: 1) 2) 3) 4) 5) Raises heart and respiration rates. However. You must remember Football is a rigorous game that places high demand on its athletes. and work first towards completing the workouts comfortably and consistently before "throwing" yourself at them 100%. We counsel you to establish consistency with the Strength WOD and WOD before maximizing intensity. The most important training comes from the Amateur and Collegiate levels. and work outputs while simultaneously protecting athletes from avoidable injury and strain. headings: Amateur. Pre-game/practice warm-up is a real opportunity to increase athletic performance by increasing the speed. Crossfit Football Movement Preparation (CFMP) is designed to bring the athlete into a game or practice ready state from which best player and team performances can occur. Raises body core temperatures.

These amateur leveled athletes last in this phase for about 1 year. Stick to the strength WODs. Dont waste the opportunity to get stronger and increase performance with every workout by not taking advantage of these linear progressions for training. strength training and CrossFit. facilitates athlete adherence as players understand sequencing and expectations. drops and running plays against air. Take full advantage of these opportunites! . scale the WOD to meet your specific needs and maintain excellent nutrition. Examples of CF Football Warm Ups Sprint 20 yards Sprint back 20 yards Backwards run 20 yards Turn and backwards run 20 yards Shuffle to the left 20 yards Shuffle to the right 20 yards Followed by position specific drills like stances and starts. A systematic movement preparation allows for practice and game continuity. Classic warm-ups that include basic calisthenics like team jumping jacks. allows for the control of CFMP duration and the ramping of session intensity. static long-hold partner stretching. These amateur athletes can make the type of gains many of us training for years would dream of. They lay the groundwork for the rest of a career. Players need to come ready to perform the serious task of preparing themselves for elite level practice and play. and brief running drills fail to elicit peak athlete performances and actually predispose players to increased common injuries like hamstring and hip flexor strains. AMATEUR An Amateur athlete is someone who is new to football. running patterns. There is no time in an athlete's life more important than these first years of training. Proper training and nutrition are the cornerstones of this program. Timing and Intensity Ramping The CFMP is hard work and should feel like it.6) 7) Primes dominant metabolic pathways and shifts blood away from the stomach and gut and Increases cardiac pre-load and cardiac outputs by decreasing venous pooling. can be player run due to fewer coaching resources. into muscles and lungs The CFMP can be tailored to include “favorite” warm-up and position specific drills but it must meet the criteria above. The exciting part of being an amateur is the ability to make strength gains every workout.

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