The end of the Competitive Season is among us for the majority of high school and small college schools.
That means the start of Off-Season GPP programs in hopes of increasing the development of the specific adaptations via anatomy, physiology, and kinesiology that are necessary to excel in American Football.
A general overview of these means are:
Functional Hypertrophy (be it Sarocplasmic of Myofibular) of the Skeletal Musculature via proper anatomical movements of the associated joints surrounding the muscle.
Proper Bio-Mechanics of all joints (via mobility of the joints along with sufficient fascia flexibility) of the body with special attention to Ankle, Knee, Hip, & Shoulder Joints as these are the joints most commonly stressed.
A highly developed Anaerobic-alactic energy system, along with a supplementary development of the aerobic system.
The quote “Many roads lead to Rome…” is appropriate in the sense that there are many ways to develop these three areas.
Functional Hypertrophy may be developed via the use of strength training defined by Vladimir Zatsiorsky in four different categories:
Maximal Effort: using maximal loads in regards to the trainee’s Fmax
Dynamic Effort: using sub-maximal loads with an emphasis on high velocity during execution
Repetition Effort: use of sub-maximal loads trained to neuromuscular failure
Sub-maximal Effort: use of sub-maximal loads for an intermeddiate amout of repetitions & not achieving failure
Personally I have no adherence to specific exercises when trying to isolate a specific muscle via its anatomical movement (i.e. when training the Biceps Brachii, elbow flexion is the associated movement to this muscle and any exercise involving elbow flexion is a proper way to train this movement).
Methods associated with isolation are the Repetition and Sub-Maximal Effort
When it comes to Compound Movements, I have my reasoning for which exercises I select to train multiple joint movements. But with that being said, there also is to a certain degree my belief that a Squat is a Squat & a Press is a Press and that as long as you achieve proper extension for the lower/upper extremities where no extra stress is placed on the joints, that one can properly utilize any type of Squat or Press variation via the Dynamic & Maximal Effort.
Proper Bio-Mechanics are fairly self explanatory. One must be able to properly mobilize joints and muscles in order to achieve optimal performance.
Many different methods can be utilized to achieve this, and are extremely individual.
The individualization comes from the need to specifically diagnose and properly treat conditions that may have accumulated during the season.
These methods are performed via Dynamic, Static, or Isometric/PNF Stretching, Calisthenics, Prehabilitation/Rehabilitation, and Mobility Exercises.
Staples of every football player should be the use of exercises for the External Rotators, Scapular Elevators, VMO and the Muscles surrounding the neck.
That along with Hip & Shoulder mobility drills should be done prior to training.
Post training stretching of the muscles can be done on a needs basis for muscles that are tight and may compromise proper movement.
Next is the development of the Anaerobic-alactic Energy System.
This system is associated with high intensity, short duration bouts. Think about the game of football, the plays last 4-10 sec. and are at a very high intensity be it sprints by Wide Receivers, Quasi-Isometric Contractions of Lineman, backpedaling of Defensive backs, etc.
Training this system can be achieved with the use of many different exercises, be it Compound Barbell, Jumps, Throws, Sprints, Agility drills, drills designed to develop the Competition Exercise, and the Competition Exercises themselves.
Then there comes the difference between GPP and SPP.
In the off-season utilization of basic sprints, med-ball throws, maximal effort squats or press, and jumps serves as a sufficient way to develop the alactic system, along with some minisucal amount of competition specific training for the alactic system. Once the season approaches the training of the alactic system must morph to fit the requirements of the sport.
As you can see the development and retainment of these three areas are vital in the performance of American Football.
Those who have read this post, I urge you to expand your knowledge on how to properly and specifically develop the areas presented with regard to you individually via the under-developed areas of your body.
All the best in your off-season training,
Ryan
Hello,
What about gymanstics and maybe acrobatics for GPP?
Hurdlin and throwing the shot backwards maybe?
Brandon Green
Hey Brandon,
In regard to your question about the throwing of the shot backwards, I make mention of “throws” for the development of the alactic system.
These throws can be with a Med Ball, Shot Put, Plates, an American Football itself, pretty much anything.
There are also a plethora of variations you can do. Forward Swinging Throws, Overhead Swinging Backwards, Falling Throws, Rotational Throws, and many more.
Any of these can be utilized to develop the alactic system as a general means.
As for your mention of gymnastics, they can be implemented as part of a warm-up or used in the development of muscle cross section via the Sub-Maximal & Repetition Methods.
But the exercises utilized shouldn’t interfere with the athletes mastering of their own selected sport. Thus one should select only the most general and easily performed exercises in regards to the execution of gymnastic routines.
Personally I utilize very General exercises associated with gymnastics be it Dips, Elevation/Depression of the Scapula, Pull/Chin Ups, Various Hanging Leg Raises, Body Rows w/ or w/o an External Rotation of the Shoulder Joint, Iron Cross holds, etc.
When you select your exercises you must remember that when trying to increase your General Physical Preparation, you must utilize General Exercises/Means that are easily/properly executed and fit logistically into your plan.
Hopefully this answers your question and gives you some good information to reflect on for your own selection of exercises/means in your preparation.
Thanks,
Ryan
Hello,
Excellent reply. I suggested gymnastics because in the 80’s the USSR volleyball team was traveling the country playing the U.S. national team and i had the opportunity to witness first hand their warm up at the old Laker forum in LA. They flipped both forward and backward,walked on their hands and performed various other stunts.In addition the Soviet sports review was in print in those days and Medvedev wrote a “piecemeal” article on a training program for weight lifters(Oly) that included gymnastics and acrobatics. I know that for many sports gymnastics were an important Gpp means for the Soviets.
Brandon Green
Hey Brandon,
Thanks for the words regarding my reply. I have taken note via various texts of the use gymnastics as a General Means of developing relative strength.
In regards to the Soviets and other Weightlifters, their strength is very impressive as they have a well balanced degree of relative strength throughout the muscles of their entire body and not just in the muscles of the legs.
Ryan