Glazier Clinics March 5, 2011

Toughen Up???
Best Football Shape Optimal Performance

Best Football Shape & Optimal Performance

Aerobic Endurance:
The bodys ability to use 02 for energy production for long duration activity.

Anaerobic Activity:
Short, intense bouts of exercise where the body can not use 02 as an energy source.

Anaerobic Endurance:
The bodys ability to repeat the short, intense bouts efficiently over time. (Football)

RPE (rate of perceived exertion) Heart Rate Calorie Per Minute Pace (Kcal/min)

Based on the amount of 02 used in the bout and is relative to body weight. The total number of calories that would be burned if the exercise bout lasted for a full min. i.e. A 250lb. DE runs 40 yds. in 6 sec. = a calorie per minute pace of 45Kcal/min. 4.5kcal = Total Calories burned in the sprint since the sprint only lasted 6sec not a full min. (45kcal/60s*6s)

Football is played at 45-60 kcal/min depending on the position. A typical football play only lasts 2-6 sec. with a 25-40 sec. rest in between plays.
It is hard to match this intensity with most activities, or modes of conditioning.

Football 52
Aerobic dance: 16 Basketball (full court, vigorous): 26 Bicycling (15 mph): 13 Spinning: 12 Cross-country skiing (8 mph): 28 Golf (carrying clubs): 12 Running (5 mph): 16 Running (15 mph): 48 Soccer (vigorous): 26 Swimming (20 yards/min): 8 Swimming (50 yards/min): 19 Tennis (recreational): 8 Walking (at 3.5 mph): 9 Walking (at 4.5 mph): 13

INTERVAL TRAINING
WORK
(SEC)

REST
(SEC)

60 DB & WR MAX METS 17.5 METS 17.5 ML/KG/MIN 61.3 MPH 10.8 YARDS 316 LAPS 0.88 WEIGHT 195 CALORIES/BOUT 27 TOTAL CALORIES 136 CALORIES/MIN 27 TREADMILL SPEED (MPH) 9.5

120

% MAX METS 100

BOUTS 5

LAPS/ MILE 4.9

TREADMILL GRADE

3.0 OL 14.0 14.0 49.0 8.5 249 0.69 316 35 176 35 7.5

OH LB,TE & FB 16.5 16.0 16.5 16.0 57.8 56.0 10.1 9.8 297 287 0.83 0.80 230 242 30 31 151 154 30 31 8.9 8.6

DE DT & NT 15.0 14.5 15.0 14.5 52.5 50.8 9.1 8.8 268 259 0.75 0.72 262 327 31 38 156 189 31 38 8.1 7.8

INTERVAL TRAINING

DB/WR 81 yds OH

76 yds LB/TE/FB/QB

73 yds
DE 71 yds

10

20

30
DT/OL 64 yds

40

50

40

30

20

20

30

40

50

40

30

20

10

+10s (5)
+40s (25) -15pr (15) +10s (20) +15bp (30) +10sl (35)

+20s (45)
-40s (25)

10

-10sr 20(20)

30

40

50

40

30

20

-5bp (20)

20

30

40

50

40

30

20

10

PLAY DRIVE

OFFENSIVE LINE
PLAY 1 2 3 4 5 6 7 8 9 10 11 12 FIELD GO/STOP TIME(s) +G: 36 :00-:08 8 -40:11 :33-:39 6 +G:34 1:04-1:08 4 +30:47 1:33-1:35 2 -50:01 2:00-2:06 6 +G:17 2:31-2:33 2 +20:46 2:58-3:02 4 -50:01 3:27-3:33 6 +G: 36 3:58-4:06 8 -40:26 4:31-4:35 4 +25:42 5:00-5:02 2 -49:G 5:27-5:33 6 YARDS 64 49 34 17 49 17 34 49 64 34 17 49

P. 7

+G:36 -40:11 +G:34 +30:47

-50:01 +G:17 +20:46 -50:01 +G:36 -40:26 +25:42

10

20

30

40

-49:G

50

40

30

20

20

30

40

50

40

30

20

10

TRAINING SMART is not necessarily TRAINING HARD A smart conditioning approach should:
Maximize Rest and Recovery Minimize Fuel Depletion and Increase Energy Levels Optimize Gains in the Weight Room Optimize Overall Performance