By Bryan Miller, Assistant Strength and Conditioning Coach
United States Naval Academy
Below is an example of my Analyze, Apply, and Adapt training template. It is a general overview of some of the physical categories that freshmen football players typically display (this is a general list, not in any specific order and not all inclusive):
|
Analyze |
Apply |
Adapt |
|
Typical areas of Freshmen Dysfunction/Deficiency. |
Exercise or training modalities implemented. |
Training progressions. |
|
Injury history |
Sports medicine recommendations, FMS corrective exercises, Return to play protocols, etc. |
Progress accordingly with Sports Medicine, ↑volume, ↑time under tension, ↑intensity, ↑ROM |
|
Functional Movement Screen (FMS) |
Sports medicine intervention, appropriate FMS corrective exercises, Overhead squat, soft tissue work, thoracic spine work, etc. |
↓amount of corrective exercises and focus on actual strength development (when plausible). |
|
Lifting technique/ proficiency |
Breakdown complex movements into simplest basic movement patterns, strengthen these individual components gradually, always demand quality repetitions (no exceptions), band around knees for squats, deadlifts and RDL’s. |
↑volume of sets and repetitions and frequency per week. Load Variations (body weight, low load, eccentric, concentric, isometric, pause, etc.) |
|
Mobility Thoracic Hip Ankle |
Thoracic flexion+extension, rotation, Soft tissue work (glute, TFL, piriformis, psoas, hamstring), hip mobilization exercises, in place barefoot lunge matrix, in place inchworms, crawling patterns (forward, backward, lateral), over+under hurdle drills, goblet squats, goblet split squats. Enforce proper depth on all squatting exercises. Soft tissue work (plantar fascia, calf, peroneals), ankle mobilization exercises, in place barefoot lunge matrix, in place inchworms, crawling patterns, over+under hurdle drills, goblet squats, goblet split squats. Enforce proper depth and foot alignment on all squatting exercises. |
1 arm thoracic rotation, segmental flexion+extension, ↑volume, spider man lunge+rotation. More aggressive soft tissue work (glute, TFL, piriformis, psoas, hamstring), hip mobilization exercises, barefoot lunge matrix with movement and then add weight, moving inchworms and then add prone press up’s at end, crawling patterns with isometric holds, lower over+under hurdle drills, pause goblet squats, pause goblet split squats. More aggressive soft tissue work (plantar fascia, calf, peroneals), ankle mobilization exercises, barefoot lunge matrix with movement and then add weight, moving inchworms and then add prone press up at end, crawling patterns with isometric holds, lower over+under hurdle drills, pause goblet squats, pause goblet split squats. |
|
Flexibility Hip Flexors Hamstrings Pectorals |
Hip flexor specific stretches with perfect body alignment, posture and breathing. Soft tissue work (hip flexor, glute and quad). See Mobility work the Hip above. Hamstring specific stretches with perfect body alignment, posture and breathing. Soft tissue work (hamstrings, hip flexors, glute, IT Band, groin, calves, plantar fascia). See Mobility work hip above. Pectoral and upper body specific stretches with perfect body alignment, posture and breathing. Soft tissue work (all pectorals, lats, rhomboids). See Mobility work Thoracic above. |
↑duration of stretch, ↑frequency of stretching, partner stretching, PNF stretching, band stretching. ↑duration of stretch, ↑frequency of stretching, partner stretching, PNF stretching, band stretching, Neural Glide exercises at the knee and at the ankle. ↑duration of stretch, ↑frequency of stretching, partner stretching, PNF stretching, band stretching. |
|
Control/Stabilize spine into extension |
½ kneeling position lifts (chops, lifts, 1 arm overhead press), 2 arm kettlebell carries (farmers walk, goblet walk, overhead walk), Slow Turkish Getups |
½ standing to standing (chops, lifts, overhead press), 1 arm kettlebell carries (suitcase walk, goblet walk, overhead walk). Isometric overhead holds, ↑volume, intensity, eccentric of overhead press. ↑volume, intensity on Turkish Getups. Wall handstand holds, handstand pushups. Overhead step ups. |
|
Work Capacity (Aerobic Capacity, Alactic Capacity, Alactic Power) |
1. Tissue Reeducation Training (Jim Snider)-Put muscles in extreme position under isometric load. Creates fascial changes/break adhesions, strengthen attachment sites. 2. Body weight circuits (squats, lunges, pushups, step ups, pull-ups, glute bridges, inverted rows, low level jumps, planks, jump rope, burpees) 3. Body weight isometric circuits (squats, lunges, pushups, step ups, pull-ups, glute bridges, inverted rows, Y-T-W-L, 4. Maximal Aerobic Speed Running 5. Bike sprint intervals 6. Kettlebell Circuits 7. Medicine ball throws 8. Tempo Runs |
1. ↑Time of isometric holds. ↑joint angle. Tissue Reeducation Training (Jim Snider)-Put muscles in extreme position under eccentric load. Creates fascial changes/break adhesions, strengthen attachment sites. 2. ↑Reps, ↑time of circuit, ↓rest, add in short sprints, ↑jumping. 3. ↑time of isometric hold, ↑volume 4. ↑intensity, ↑total distance, ↑distance per rep, add change of direction, change running surface, ↑frequency per week 5. ↑RPM’s, ↑volume, ↓Rest, Medicine ball throws in between sets. 6. ↑resistance, ↑volume, ↓rest, add sprints between sets. 7. Double leg kneeling, ½ kneeling, standing split stance, standing, 1 leg, ↑resistance, ↑volume, add sprints between sets, ↓rest. 8. ↑total distance, ↑distance per rep, ↑distance per set, add medicine ball throws between sets, add body weight exercises between sets, change running surface. |
|
Symmetrical Strength (Upper to Lower, Posterior to Anterior, Right to Left) |
Total body workouts with symmetrical (equal) volume of exercises (# of upper body press exercises to # of upper body pull exercises, # of horizontal pulls to vertical pulls, # of lower body to upper body exercises, # of hip extension to # of hip flexion exercises, # double leg to single leg exercises, #of knee dominant to hip dominant exercises) |
↑Load and intensity. Establish strength norms by position (ratio of your estimated 1 RM squat vs estimated 1 RM bench, squat to RDL ratio, bench to pull-up, quad strength to hamstring strength), strength to body weight ratio for squat, 1 leg squat, clean, snatch, bench, pull ups, inverted row. |
|
Core Strength (Low load+high velocity, High load+low velocity) |
Anti-core exercises (anti-extension, anti-flexion, anti-rotation, anti-lateral flexion) – body planks, glute bridges, side bridges, double kneeling chops/lifts/presses. 2 arm kettlebell carries (farmers walk, goblet walk, overhead walk), Slow Turkish Getups. Medicine ball throws. Kettlebell swings. |
½ standing to full standing (chops, lifts, overhead press), 1 arm kettlebell carries (suitcase walk, goblet walk, overhead walk). Isometric overhead holds, ↑volume, intensity, eccentric of overhead press. ↑volume, intensity on Turkish Getups. Wall handstand holds, handstand pushups. Rollouts (ball/wheel). ↑volume and intensity on med ball throws. ↑volume and intensity, and 1 arm kettlebell swings. |
|
Low back strength/stability |
1. See above category 2. Back extensions 3. Reverse Hyper 4. Glute Bridges (start w/medicine ball adductor squeeze) 5. Strength exercises (squat, Deadlift, RDL) 6. Limit spinal flexion and lumbar rotation exercises |
1. See above category 2. ↑Weight,↑ isometric holds/↑time, 1 leg(weighted/isometric hold) 3. ↑Weight,↑ isometric holds/↑time, 1 leg(weighted/isometric hold) 4. Double leg to single leg bodyweight, legs bent to straight legs, Isometric holds, ↑time on iso hold, ↑repetitions, eccentric reps, add weight, elevate off bench double leg, elevate off bench single leg, cable pull throughs. 5. Eccentric movements, isometric holds, add bands to Deadlifts and RDLs, 1 Leg RDL’s. 6. Limit spinal flexion and lumbar rotation exercises |
|
Neck strength / stability |
1. Partner or machine neck -flexion/extension/lateral flexion/lateral extension. 2. Partner chin to shoulder rotations. 3. Chin tucks. 4. DB or Bar Shrugs. 5. Multi-planar scapular retractions. 6. Full range (up and down) pull-ups, chin ups, inverted rows. |
1. ↑resistance, ↑volume, anti-rotation/flexion isometric resistance work for time, eccentric training, pause contractions, wall multi planar neck planks. 2. ↑resistance, ↑volume, anti-rotation isometric resistance work for time, eccentric training, pause contractions 3. ↑resistance, ↑volume, isometric resistance work for time, eccentric training, pause contractions 4. ↑resistance, ↑volume, isometric resistance work for time, eccentric training, pause contractions, 1 arm shrugs, 1 arm seated shrugs, prone shrugs, bar or DB overhead shrugs, bar behind back shrugs. 5. Double leg kneeling retractions, ½ kneeling retractions, standing retractions, 1 arm retractions. ↑resistance, ↑volume 6. ↑resistance, isometric holds at top of exercise |
|
Overall tissue quality |
1. Foam rolling, massage stick, etc. 2. Tissue Reeducation Training (Jim Snider)-Put muscles in extreme position under isometric load. Creates fascial changes/break adhesions, strengthen attachment sites. |
1. Lacrosse balls, deep tissue massage, ↑time under tension by rolling slower, adding movement at end range, 2. Tissue Reeducation Training (Jim Snider)-Put muscles in extreme position under eccentric load. Creates fascial changes/break adhesions, strengthen attachment sites. |
Every freshman we get to train is like buying a new – used car. It’s “new” to us but it’s actually a used car because it has miles put on it already. We have to Analyze what type of miles they are (city, suburb, off-road, racing, accidents, maintenance, etc.) and Apply the necessary and appropriate “mechanic” work before we can take it out of the garage and test drive it. After the results of the test drive we have to Adapt the mechanic work so that the car can continue to perform at the highest level. For football coaches this is no different than your typical week of practice: 1) Analyze your opponent (strengths, weaknesses, tendencies, etc.), based off that information, 2) Apply your game plan throughout the week and on game day and based on the results 3) Adapt your game plan with halftime adjustments for the second half.
Ultimately we want our yearly training program to produce a higher transfer of training so that we can reduce injuries and improve performance. Some of the above mentioned categories may overlap to some degree but I feel my athletes will thoroughly develop with a more comprehensive training program. Focus on movement quality, work capacity, repeat sprint ability, strength in positions to maximally stabilize force, absorb force and finally create force. If your freshmen are performing the same workout that your upperclassmen are performing, you need to re-evaluate your pyramid of training and long term training plan because you are limiting their true potential. If we consistently Analyze, Apply and Adapt our offseason training program for our freshmen we know we have given them the best opportunity to play on game-day.
I would like to personally thank Mark Uyeyama, Jaime Rodriguez, Steve DeLustro, Jim Snider, Matt DeLancey and Matt Hauck for contributing to my development of this article.