Strength/Speed/Agility Development

HelenaCat95 · Post by **HelenaCat95** » Wed Apr 27, 2005 8:25 am

This question is for discussion, but I'd really like to hear from the former players out there (espcially Mike), what the off-season Strength/Speed/and Agility Workouts are like.
How many days a week? Different body parts on different days? Plyometrics? Speed Workouts? Etc.....
Please give us an idea of how these guys get bigger and faster.
I'm especially interested in what the O-Line and D-Linemen do.
Thanks in advance.

mquast53000 · Post by **mquast53000** » Wed Apr 27, 2005 8:47 am

The summer program is very intense. The lift will take about 1½ hours and the running is about 1 hour. You lift 4 days a week, and the run was 3 days a week. The lift would alternate with upper and lower body. The run would consist of a lot of different things from sprints to endurance. I know that during the summer was when I would get the strongest. The hardest thing is working and working out. You have to find a job that is flexible and that will pay you enough to live in Bozeman. The guys that didn’t have to worry about jobs were the guys that had to go to summer school. They get scholarship money in the summer. My grades were never quite at that level…

BleedsBlue&Gold · Post by **BleedsBlue&Gold** » Wed Apr 27, 2005 11:26 am

What Quast said. Plus, winter conditioning really sucks. I thought only pregnant women were aloud to puke that hard so early in the morning.

El_Gato · Post by **El_Gato** » Wed Apr 27, 2005 1:39 pm

aaaaaa

gtapp · Post by **gtapp** » Wed Apr 27, 2005 2:20 pm

From MSU strength coach:

I will give you a rundown for our off season. This is only the weightroom portion. We of course do a bunch of running type stuff also.

Our first three exercises of the day fall into one of three categories, effort, speed, or volume. The body is further divided into three categories upper, lower, and total body.

Our off season training will always start with our effort category followed by speed work, volume, mobility training, then at the end we do posterior chain work.

We usually use 4 week cycles for our 1st exercises each day but the rest of the exercises change every two weeks. The effort exercises follow the Prilepin wet/rep scheme. All our speed work generally falls in the 8-10 set range for 2-3reps with 30-45 second rest.

Monday is a total body emphasis and may look something like this. 1. Heavy Cleans (total body effort) 2. Speed squats (speed category) (with bands, chains and also straight weight) 3. Upper Body Exercise (Volume Category, usually 4X10 superset Pushing and pulling). Mobility training is next. We use lifting exercises that emphasize flexibility, bilateral independent movement, and if possible some type of balance/proprioception. So for Monday (total body emphasis) it may look like this: 4. Single arm dumbbell snatches on a balance board. 5. Lower body lunge or step up (exercises rotated to hit all planes of motion). 6.Posterior chain (again exercises are rotated, usually 4 sets)

Wednesday is our lower body emphasis. 1. Heavy back squats (lower body emphasis). 2. Speed bench (upper speed, again using bands chainsand sometime straight weight) 3. Total body volume (total body exercise 4 sets 6-8 reps) Mobility training. 4 Lower body involving flexibility, bilateral independent movement and balance/proprioception. 5. same idea as #4 but for upper body. 6. posterior chain, usually 4 sets.

Friday upper body emphasis. 1. Heavy bench press. 2. Total body speed (may be speed deadlifts of some kind.) 3. Lower body Volume ( may be a variation on the squat but for higher reps) Mobility training 4. upper body involving flexibility, bilateral independent movement, and balance/ proprioception. 5. same as 4. but for total body. 6. posterior chain, usually 4 sets.

We start all of our workouts with about a 25-30 minute warm up. Our warm up goes as follows. 1. Agility exercises 2. Torso 3. Low back prehab 4. Knee/Hip/ankle prehab 5.Shoulder prehab 6.Mobility work consisting of hip flex work as well as dynamic and static flex work.

I know this is kind of jumbled together but I think you can figure it out. If you have any other questions please feel free to ask. Our system is somewhat complex but it really boils down to the players working their ass off… and they do.

HelenaCat95 · Post by **HelenaCat95** » Wed Apr 27, 2005 3:14 pm

gtapp-
that is great information - thank you. It gives a good picture as to how hard our guys are working the off-season.
Still interested in the speed aspect of things - but this is fantastic info.

BobcatLionFan · Post by **BobcatLionFan** » Wed Apr 27, 2005 5:35 pm

In addition to the strength program, there is the informal passing workout sessions by the speed guys (QB Receivers DBs LBs and RBs). The coaches cannot be involved by rule, but I'm sure like most schools the captains have the sessions right outside the office windows of the coaches. There is nothing illegal about watching from the offices.

This timing practice is probably just as important or more so for the backup QBs (for insurance). Travis also needs to get use to Brown, Murray, etc.

BobCatFan · Post by **BobCatFan** » Wed Apr 27, 2005 11:14 pm

What? You mean you've never been at the R Bar later than you should have been? I've witnessed (and participated in) ALL SORTS of early morning puking thanks to the Rockin' R (and the Cat's Paw, and Little John's, and the Molly Brown, and the ZOO, and the Sundance, and the Filling Station, and the Scoop; well, you get the picture...)

[/quote]

The Zoo Bar, now that brings back some memories. When I moved back to Bozeman in 96, the Zoo Bar was gone. What happened to it?

John Wayne · Post by **John Wayne** » Thu Apr 28, 2005 12:24 am

Bobcat Fan
Just currios you played in 96 and spent a lot of time in the bar which led to poor physical conditions for the workouts. How many times did you beat the griz? I have only known one person that could to play or work out better after a night of booze in bozeman. TY O'Connor, and I doubt that he has a computer where he lives, so you must not be him. I hope are guys are focused and that they care about the next day work out enough to stay out of the bar the night before they work out. Look at what these guys have to do (thanks gtapp). I hope they are focused and working hard at weight room reps not keg stand push ups.

94VegasCat · Post by **94VegasCat** » Sat Apr 30, 2005 1:51 pm

Jason Hakert and Lee Carter could party pretty damn hard and still play some mean football. Anybody remember those two??

BobCatFan · Post by **BobCatFan** » Sat Apr 30, 2005 3:14 pm

I was hanging out at the Zoo bar when we won the national Championship.

cat_man_08 · Post by **cat_man_08** » Tue May 03, 2005 6:39 pm

HelenaCat95 wrote:gtapp-
that is great information - thank you. It gives a good picture as to how hard our guys are working the off-season.
Still interested in the speed aspect of things - but this is fantastic info.

Sat with Jason Gathing at the banquet before the scrimmage in Great Falls a few weeks ago. He said that they do a ladder drill everyday and he said it really helped him get faster. I'm a high school football player at GFHS and we do the ladder maybe twice a week. Each box is about 12 inches by 12 in and there are a set of drills you do that work on cordination but mainly getting your feet in and out of the box quickly. There are about 20 boxes taped on the floor and it does work pretty well.