This is the most important period of training you will have in a calendar year as a S&C Coach. For one there is the most potential risk. More importantly this is the longest stretch of continuous training you will have. The length potentially gives the most relative value from training, this is what I am going to convince you of in this blog post. 

Let’s compare periods with College Football S&C programming

• Winter: 6-8 Weeks

  • 3-5 Workouts/Week – 18-40 total Workouts

• Sprint Ball: 4-6 Weeks

  • 2-3 Workouts/Week – 8-18 total Workouts

• Discretionary: 4-6 Weeks

  • 2-3 Workouts/Week (Voluntary) – 8-16 total Workouts

• Summer: 6-8 Weeks

  • 3-5 Workouts/Week – 18-40 total Workouts

• Pre Season: 4-5 Weeks

  • 2-5 Workouts/Week – 8-25 total Workouts

• In Season 13-14 Weeks

• 2-3 Workouts/Week – 26-42 total Workouts 

• Post Season: 2-4 Weeks

  • 1-2 Workouts/Week – 2-8 total Workouts

Even on the low end of frequency per week In Season training gets more total sessions in a period than any other period of time. This is important because we can commit to developing a Biomotor ability more completely. A key here is that we need to be conscious of the length of the block and that we will lose certain functional levels without exposure. This forces us to select a more balanced periodization scheme like conjugate (multiple biomotor abilities within a training session) or concurrent (single biomotor ability within a training session). 

My preference has always been conjugate and here is why. The focal point of higher volume or higher intensity training sessions would be too hard to manage with practice and competition. There will be either too much CNS fatigue or too much muscle soreness to manage. A blended approach would leave less CNS dampening combined with less systemic fatigue or soreness. 

Frequency is largely not in the S&C coach’s control. But in a perfect world I would prefer three training sessions a week. One would be ‘Recovery’ following a game day. Soft tissue, CARs, PAILs/RAILs, Passive Range Lift Offs/Hovers/Eccentric Neural Grooving/Iso Movement Paths, Pillar/Corrective exercises and tempo work. The other two training sessions would be Total Body and mixed approach of Power/Relative Strength/Hypertrophy. Higher threshold lower body towards the beginning of the week. 

Training Split 

Sunday – Regeneration 

• Soft Tissue

• Kinstretch – 15-30min of Joint Space Work

• Corrective Exercise/Pillar Work

• Tempo Runs

Tuesday – Total Body

• A1 Total Body Power – Hang Power Clean

• B1 Lower Body Relative Strength – Front Squat

• B2 Upper Body Vertical Pull – NG Pullup

• C1 Lower Body Knee Dominant Pull – Glute Ham

• C2 Upper Body Horizontal Push – Incline DB NG Bench 

Thursday – Total Body 

• A1 Total Body Power – KB Swing

• B1 Lower Body Relative Strength – Bench Press

• B2 Upper Body Vertical Pull – DB Single Leg RDL

• C1 Lower Body Knee Dominant Pull – DB 1 Arm Row

• C2 Upper Body Horizontal Push – DB Front Foot Elevated Split Squat

In terms of volume/intensity/progressive overload/fatigue monitoring – Cybernetic/Minimal Effective Dose is key. Rep counts in practice and games vary tremendously. Some people have the opportunity to develop and get stronger, others are trying to maintain it. Having an approach that is based on bar speed with Velocity Based Training, ‘one hard set’, and small progression with longer training blocks is critical. 

Relative Strength Periodization 

• Block 1 – 4 Weeks

  • Week 1: (4/0/1/0) 4×2-3/80%, .3-.5m/s

  • Week 2: (4/0/1/0) 4×3-4/80%, .3-.5m/s

  • Week 3: (4/0/1/0) 4×4-5/80%, .3-.5m/s

  • Week 4: (4/0/1/0) 4×5-6/80%, .3-.5m/s

• Block 2 – 4 Weeks

  • Week 1: (3/0/1/0) 3×1-2/82%, .5-.75m/s

  • Week 2: (3/0/1/0) 3×2-3/82%, .5-.75m/s

  • Week 3: (3/0/1/0) 3×3-4/82%, .5-.75m/s

  • Week 4: (3/0/1/0) 3×4-5/82%, .5-.75m/s

• Block 3 – 4 Weeks

  • Week 1: (2/0/1/0) 2×1/85%, .75-1m/s

  • Week 1: (2/0/1/0) 3×1/85%, .75-1m/s

  • Week 1: (2/0/1/0) 4×1/85%, .75-1m/s

  • Week 1: (2/0/1/0) 5×1/85%, .75-1m/s

The idea is that prioritize the performance and resiliency of the athlete first and foremost. There are multiple ways to do this, however, we need to appreciate the nuance of the period relative to other parts of the year. As we progress through the season, we need to be conscious of both the opportunities and the risks. I always thought of it as getting ahead for the next off season. Constantly working at Biomechanical, Biomotor, Bioenergetic abilities so we can exponentially grow year to year. If not, we are fighting to return to baseline.