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Pad Level Builder Module – Week 4

Strength, Training Modules|

Pad Level Builder Module - Week 4 Monday Ankle Mobility Jump Rope Double Leg 4 sets / 60s/ 30s rest Posterior Front Squat Heels Raised - Eccentric Focused 10 sets of 3 reps / 60s rest / 65%-70% Intensity *Focus on the quality of the movement. Lower Back/Core-Superset Back Extensions  4 sets / 10 reps  Weighted Planks  4 sets / [...]

Bullrush Stopper Module – Week 3

Strength, Training Library|

Bullrush Stopper Module - Week 3  Monday  Power Movement Power Clean 3 sets / 3 reps / 60s rest / 68-73% Intensity 2 sets / 2 reps / 90s rest / 70-75% Intensity *Focus on moving the weight with efficiency. If your technique isn't clean, lower the weight. *The weight will come. Focus on your setup and attack the weight. [...]

The Value of Floor Press

Strength|

An important step in building an o-line athlete's strike is the development of upper-body muscular strength. This means strong pecs, delts, tri's, and lats. That being said, the Floor Press (FP) is an excellent movement for intensely developing upper-body strength while minimizing exposure to shoulder and pec injury. It has a smaller ROM than the bench press, but this is [...]

Quality Over Quantity

Motivation|

The tempo of football has gotten faster and faster over the last 15-20 years. Naturally as the pace of the game increases, that assumes the pace of practice has to be fast as well. Coaches now take pride in how Fast the tempo of their practice is. There has also been a general consensus on how poor blocking and tackling [...]

The Value of Med Ball Slams

Strength|

Med ball (MB) slams are a useful training tool for teaching o-line athletes to quickly and powerfully sink their hips. Whether sitting on a bullrush or run blocking, a strong and leveraged body position is always desired. However, the opposing d-lineman is constantly trying to maneuver you into a weak, unstable position. Hence, during a play, if you initially have [...]

Bullrush Stopper Module – Week 2

Strength, Training Modules|

Bullrush Stopper Module - Week 2  Monday  Power Movement Power Clean 5 sets / 3 reps / 60s rest / 65-70% Intensity *Focus on moving the weight with efficiency. If your technique isn't clean, lower the weight. *The weight will come. Focus on your setup and attack the weight. Posterior Front Squat - Pause  5 sets / 6 reps / [...]

Pad Level Builder Module – Week 3

Strength|

Pad Level Builder Module - Week 3 Monday Ankle Mobility Jump Rope Double Leg 4 sets / 60s/ 30s rest Posterior Front Squat Heels Raised - Eccentric Focused 10 sets of 6 reps / 60s rest / 45%-55% Intensity *Do not rush to add weight. Trust the process. *Focus on the quality of the movement. Lower Back/Core-Superset Bird Dogs - [...]

Benefits of Australian Pull-Ups

Strength|

Australian pull-ups are an excellent body weight exercise for strengthening the muscles that lead to good posture. Traditional pull-ups can be difficult for many offensive line athletes. The Australian pull-up is a great alternative to get you moving on the right track. Good posture is necessary to have good o-line technique, because it enhances balance and efficient movement. Australian pull-ups [...]

Why coaching trust is just as important as teaching skills

Motivation|

Something that coaches often say about players is…”he looks so good in drills, but when things get real, he abandons everything he’s learned and everything we’ve drilled”. One of two things is going on here. First, as the level of stress goes up, people will generally revert back to what they naturally are. In football, they will go back to [...]

Pad Level Builder Module – Week 2

Strength|

Pad Level Builder Module - Week 2 Monday Ankle Mobility-Superset Foam Roller Plantar & Dorsiflexion 4 sets /45s /60s rest *Must complete both sets prior to taking the break Posterior Front Squat Heels Raised - Eccentric Focused 10 sets of 8 reps / 60s rest / 35-40% Intensity *The weight will appear light. Do not rush to add weight. Trust [...]