Evolutionary Athletics

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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