Part 2

By: Kris Aiken

Phase 3 - Strength and Power Phase

So this month, we're comin' right back at ya with the meat of the program. Phases 1 and 2 were all about post season healing and a bit of muscle growth. Now, with phase 3, we teach you how to become a warrior.

All right, so now you're a big dude. But big ain't everything. It's time to get functional. With this phase we aim at improving the attributes that will make you more productive on the field this fall. We want to improve strength, explosiveness, agility, and speed.

Moreover, we want to use exercises and drills that are as close to game performance as possible. This is the phase where our training really starts to diverge from that of traditional bodybuilding. This is the danger zone where most football players fail to tread.

The next 11 week long phase is intense. You are going to train 7 days a week, so optimal nutrition and rest are a must. If you put anything less than 100% into your nutrition and supplementation, you'll over train and your results will be mediocre.

What You Don't Know About Overtraining! Written by Tammy Thomas. The general definition of overtraining is this - a syndrome occurring in athletes who train too frequently/in excess OR who may not allow for adequate recovery from intensive exercise. Read on to find out about the basics of overtraining! [ Click here to learn more. ]

If you follow JB's Massive Eating and add in a few supplements like protein powder, fish oil, creatine, and good post workout nutrition, the results you get will be nothing short of amazing.

Weeks 1-5

Monday - Max Lower

Deadlifts - 5 sets 3,3,2,2,1
Glute ham raise - 3 sets – failure
Good mornings - 3 sets 5-7 reps
One leg squats - 3 sets 10 reps
Speed cable crunches - 3 sets 10 reps

Click here for printable workout log!

Tuesday - Track Workout

See track workout section.

Wednesday - Max Upper

Bench Press med grip (12") - 5 sets 3,3,2,2,1
Overhead Push Press - 3 sets 5-7 reps
Barbell Bent over Rows - 3 sets 5-7 reps
One Arm DB Bench Press - 3 sets 5-7 reps
Controlled Side Raise - 2 sets 5-7 reps (exaggerated pause at top followed by a slow eccentric contraction)

Click here for printable workout log!

Thursday - Track Workout

See track workout section.

Friday - Power Lower

Jump Squats - 3 sets 8-10 reps - superset with Split Jumps - 10 reps per leg
Speed Deadlifts - 3 sets 8-10 reps
Speed leg curls (lying down) - 3 sets 8-10 reps
Reverse hyperextensions - 3 sets 8-10 reps
Cable chops - 3 sets 20 reps

Click here for printable workout log!

Saturday - Power Upper

*The Exercise - 3 sets 8-10
Speed med grip bench press - 3 sets 8-10-superset with-Clap Push-ups 10 reps
Speed reverse grip chin ups - 3 sets 8-10
Speed Dips - 3 sets 8-10

Click here for printable workout log!

Sunday - Agility

Agility and footwork drills. A book of agility drills or an agility coach may be needed.

In addition some type of one on one work depending on position would be ideal.

*All "speed movements" are done as quickly and explosively as possible during the concentric portion of the rep. The eccentric portion should not be done ballistically, instead, it should be controlled. After each slow and controlled eccentric contraction, pause and then perform the concentric quickly and explosively.

*The Exercise - this movement is a power clean from the floor, followed by a push press. The bar is then lowered behind the head and a full squat is done. Explode up from the squat and press the weight overhead and then return the weight to the floor to complete the first rep. This exercise is exhausting.

*If you are unfamiliar with any other exercises, check out this link and search for the appropriate video here.

Week 6

Rest! Take this as a complete week off from the gym. Continue to stretch and work on flexibility, though.

Weeks 7-11

Monday - Max Lower

Squats - 5 sets 3,3,2,2,1
Romanian Deadlifts - 3 sets 5-7 reps
Leg press - 3 sets 5-7 reps
Glute ham raises - 3 sets until failure
15 min cool down on stationary bike

Click here for printable workout log!

Tuesday - Track Workout

See track workout section.

Wednesday - Max Upper

Overhead Push Press - 5 sets 3,3,2,2,1
12" grip bench press - 3 sets 5-7
Weighted Chin ups - 3 sets 5-7
Weighted Dips - 3 sets 5-7
Abs/Lower back - 3 sets
15 min cool down on stationary bike

Click here for printable workout log!

Tuesday - Track Workout

See track workout section.

Friday - Power Lower

Power Snatch - 3 sets 4-6 reps
Power Cleans - 3 sets 4-6 reps
Speed Deadlifts - 3 sets 8-10 reps
One leg deadlifts w/jump - 3 sets till failure
Speed leg curls (upright) - 3 sets 8-10 reps
15 min cool down on stationary bike

Click here for printable workout log!

Saturday - Power Upper

Speed chin ups - 3 sets till failure
Speed push ups - 3 sets till failure
Speed one arm cable rows - 3 sets 8-10
Side Presses - 3 sets 6-8
Medicine ball tosses - 4 ways 10 throws each way (overhead, rt side, lt side, underhand)
15 min cool down on stationary bike

Click here for printable workout log!

Sunday - Agility

Agility and footwork drills. A book of agility drills or an agility coach may be needed. In addition some type of one on one work depending on position would be ideal.

Track Workouts For Strength and Power Phase

Speed kills, plain and simple. The faster you are, the better you are on the field. The following workouts are to be performed every Tuesday and Thursday throughout this 11-week phase. The goal of the Tuesday workouts is to strengthen the muscles you need to run fast in an activity specific way. These days are also the very beginning of your conditioning for the upcoming season.

The Thursday workouts are all about trying to get your body to move as fast as possible. Being fast should be your only thought. Someone once told me if you want to be fast then run fast. I took that to heart but added the word "repeatedly" to the end. To be fast you have to run fast over and over again.

For each of the following workouts, when I refer to warming up, I just want you to jog a couple of laps. "Skips" are technical drills that promote strength and flexibility in specific movement patterns that help with speed development.

A book on track and field drills or a sprint coach may be necessary to fully utilize these drills. Finally, a Tornado ball and Tornado ball video can be found at Paul Chek's site.

Week 1

Tuesday

Warm Up
Skips 25 yards
Stretch
Run 100m @ 75-80% then walk 100m (focus on form not on speed)
Run 200m @ 75-80% then walk 200m (focus on form not on speed)
Repeat four times
Abs and Tornado ball work
Cool down and stretch

Thursday

Warm up
Skips 25 yards
Stretch
3 x 100yd acceleration runs (start at 50% and gradually build up to 90% through 100yds)
4x 20yd sprints at 100% - start from push up position
2 min rest
4x 30yd sprints at 100% - start from 3 point stance
2 min rest
2x 40yd sprints at 100% - start from 3 point stance
2 min rest
1x 60yd sprint at 100% - start from 3pt
Abs and Tornado ball work
Cool down and stretch

Click here for printable page!

Week 2

Tuesday

Warm Up
Skips 30 yards
Stretch
Run 100m @ 75-80% then walk 100m
Run 200m @ 75-80% then walk 200m
Run 100m @ 75-80% then walk 100m
Repeat four times
Abs and Tornado ball work
Cool down and stretch

Thursday

Warm Up
Skips 25 yards
Stretch
3x 100yd accelerations
4x 20yd sprints at 100% - from push up position
2 min rest
4x 30yd sprints at 100% - from 3 pt stance
2 min rest
3x 40yd sprints at 100% - from 3pt
2 min rest
2x 60yd sprints at 100% - from 3 pt
5 min rest
5 resisted starts - from front with your partner's hands on your shoulders
Abs and Tornado ball
Cool down and stretch

Click here for printable page!

Week 3

Tuesday

Warm up
Skips 35 yards
Stretch
Run 200m @ 75-80% then walk 200m
Run 300m @ 75-80% then walk 200m
Repeat 5 times
Abs and Tornado ball
Cool down and stretch

Thursday

Warm up
Skips 25 yards
Stretch
3x 100yd accelerations
6x Ladder runs (start in 2 pt lean stance and run through 7 hurdle sticks placed 1', 1.5', 2', 2.5', 3', 3.5', 4' apart)
3x 20yd sprints at 100% - from push up position
2 min rest
4x 40yd sprints at 100% - from 3pt
2 min rest
3x 60yd sprints at 100% - from 3pt
2 min rest
2x 70yd sprints at 100% - from 3 pt
Abs and Tornado ball
Cool down and stretch

Click here for printable page!

Weeks 4 and 5

Tuesday

Same as week 3 except repeat 6 times

Thursday

Same as week 3 except 4x20, 5x40, 4x60, 3x70

Click here for printable page!

Week 6

Take this week off

Week 7

Tuesday

Warm up
Skips 50 yards
Stretch
Run 400m @ 75-80% then walk 200m
Repeat 6 times
Abs and Tornado ball
Cool down and stretch

Thursday

Warm Up
Skips 25 yards
Stretch
3x 100yd Accelerations
4x 30yd sprints at 100% - from push up position
8x 40yd sprints at 100% - from 3 pt (rest 3 min after #4)
4x 60yd sprints at 100% - from 3pt ( rest 4 min after #2)
Abs and Tornado ball
Cool down and stretch

Click here for printable page!

Week 8

Tuesday

Warm up
Skips 55 yards
Stretch
Run 400m @ 75-80% then walk 200m
Run 400m @ 75-80% then walk 100m
Repeat 3 times
Abs and Tornado ball
Cool down and stretch

Thursday

Warm up
Skips 25 yards
Stretch
3x 100yd accelerations
3x 20yd sprints at 100% - from push up position
4x 10yd cable resisted starts
4x ladder run
12x 40yd sprints at 100% - from 3pt (rest 4min after #6)
Abs and Tornado ball
Cool down and stretch

Click here for printable page!

Week 9

Tuesday

Warm up
Skips 60 yards
Stretch
Run 200m rest 30sec
Run 300m rest 45 sec
Run 400m rest 90 sec
Run 400m rest 90 sec
Run 300m rest 45 sec
Run 200m
Rest for 8 min
Repeat
Abs and Tornado ball
Cool down and stretch

Thursday

Warm up
Skips 25 yards
3x 100yd accelerations
3x 20 yard sprints at 100% - from push up position
4x 10yd cable resisted starts
4x ladder run
4x 30yd sprints at 100% - from 3pt
12x 40yd sprints at 100% - from 3pt (rest 4 min after #6)
Abs and Tornado ball
Cool down and stretch

Click here for printable page!

Week 10

Tuesday

Warm up
Skips 60 yards
Stretch
Run 100m rest 30sec
Run 200m rest 40 sec
Run 300m rest 60 sec
Run 400m rest 90 sec
Run 400m rest 90 sec
Run 300m rest 60 sec
Run 200m rest 40 sec
Run 100m
Rest for 8 min
Repeat
Abs and Tornado ball
Cool down and stretch

Thursday

Warm up
Skips 25 yards
Stretch3x 100yd accelerations
6x ladder run
4x 20yd sprints at 100% - from push up position
8x 40yd sprints at 100% - from 3 pt (rest 2 min after #4)
Rest 3 min
4x 60 yd sprints at 100% - from 3pt (rest 2 min after #2)
Rest 3 min
2x 80yd sprints at 100% - from 3pt
Abs and Tornado ball
Cool down and stretch

Click here for printable page!

Week 11

Tuesday

Same as week 10

Thursday

Same as week 10

About The Author

Kris Aiken recently graduated with a B.A. in Honors Kinesiology from the University of Western Ontario, where he spent 5 years as a starter for the UWO Mustangs football team.

Currently, Kris is working as a strength coach and will be attending free agent camps for the CFL this spring in hopes to continue his football career on a professional level. He can be reached at mustangdb5@hotmail.com.

Kris Aiken
mustangdb5@hotmail.com

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