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Pushin’ Iron for the Gridiron
Part 2 - Phase 3

By Kris Aiken
First published at www.johnberardi.com, Jul 4 2003.

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Phase 3 - Strength and Power Phase

The next 11 week long phase is intense. You are going to train 7 days a week, so optimal nutrition and rest are a must. If you put anything less than 100% into your nutrition and supplementation, you’ll over train and your results will be mediocre. If you follow JB’s Massive Eating and add in a few supplements like protein powder, fish oil, creatine, and good post workout nutrition, the results you get will be nothing short of amazing.

Weeks 1-5

Monday - Max Lower

• Deadlifts 5 sets 3,3,2,2,1
• Glute ham raise 3 sets – failure
• Good mornings3 sets 5-7 reps
• One leg squats 3 sets 10 reps
• Speed cable crunches 3 sets 10 reps

Tuesday - Track Workout

• See track workout section

Wednesday - Max Upper

• Bench Press -med grip (12”) 5 sets 3,3,2,2,1
• Overhead Push Press 3 sets 5-7 reps
• Barbell Bent over Rows 3 sets 5-7 reps
• One Arm DB Bench Press 3 sets 5-7 reps
• Controlled Side Raise 2 sets 5-7 reps (exaggerated pause at top followed by a slow eccentric contraction)

Thursday - Track Workout

• See track workout section

Friday - Power Lower

• Jump Squats 3 sets 8-10 reps -superset with -Split Jumps 10 reps per leg
• Speed Deadlifts 3 sets 8-10 reps
• Speed leg curls (lying down) 3 sets 8-10 reps
• Reverse hyperextensions 3 sets 8-10 reps
• Cable chops3 sets 20 reps

Saturday - Power Upper

• The Exercise 3 sets 8-10
• Speed med grip bench press 3 sets 8-10-superset with-Clap Push-ups10 reps
• Speed reverse grip chin ups 3 sets 8-10
• Speed Dips 3 sets 8-10

Sunday - Agility

• Agility and footwork drills. A book of agility drills or an agility coach may be needed.
• In addition some type of one on one work depending on position would be ideal.

*All “speed movements” are done as quickly and explosively as possible during the concentric portion of the rep. The eccentric portion should not be done ballistically, instead, it should be controlled. After each slow and controlled eccentric contraction, pause and then perform the concentric quickly and explosively.

*The Exercise - this movement is a power clean from the floor, followed by a push press. The bar is then lowered behind the head and a full squat is done. Explode up from the squat and press the weight overhead and then return the weight to the floor to complete the first rep. This exercise is exhausting.

*If you are unfamiliar with any other exercises, check out this link and search for the appropriate video here.

Week Six

Rest! Take this as a complete week off from the gym. Continue to stretch and work on flexibility, though.

Weeks 7-11

Monday - Max Lower

• Squats 5 sets 3,3,2,2,1
• Romanian Deadlifts 3 sets 5-7 reps
• Leg press 3 sets 5-7 reps
• Glute ham raises 3 sets until failure
• 15 min cool down on stationary bike

Tuesday - Track Workout

• See track workout section

Wednesday - Max Upper

• Overhead Push Press 5 sets 3,3,2,2,1
• 12” grip bench press 3 sets 5-7
• Weighted Chin ups 3 sets 5-7
• Weighted Dips 3 sets 5-7
• Abs/Lower back 3 sets
• 15 min cool down on stationary bike

Tuesday - Track Workout

• See track workout section

Friday - Power Lower

• Power Snatch 3 sets 4-6 reps
• Power Cleans 3 sets 4-6 reps
• Speed Deadlifts 3 sets 8-10 reps
• One leg deadlifts w/jump 3 sets till failure
• Speed leg curls (upright) 3 sets 8-10 reps
• 15 min cool down on stationary bike

Saturday - Power Upper

• Speed chin ups 3 sets till failure
• Speed push ups 3 sets till failure
• Speed one arm cable rows 3 sets 8-10
• Side Presses 3 sets 6-8
• Medicine ball tosses 4 ways 10 throws each way (overhead, rt side, lt side, underhand)
• 15 min cool down on stationary bike

Sunday - Agility

• Agility and footwork drills. A book of agility drills or an agility coach may be needed.
• In addition some type of one on one work depending on position would be ideal.

Track Workouts For Strength and Power Phase

Speed kills, plain and simple. The faster you are, the better you are on the field. The following workouts are to be performed every Tuesday and Thursday throughout this 11-week phase. The goal of the Tuesday workouts is to strengthen the muscles you need to run fast in an activity specific way. These days are also the very beginning of your conditioning for the upcoming season. The Thursday workouts are all about trying to get your body to move as fast as possible. Being fast should be your only thought. Someone once told me if you want to be fast then run fast. I took that to heart but added the word “repeatedly” to the end. To be fast you have to run fast over and over again.

For each of the following workouts, when I refer to warming up, I just want you to jog a couple of laps. “Skips” are technical drills that promote strength and flexibility in specific movement patterns that help with speed development. A book on track and field drills or a sprint coach may be necessary to fully utilize these drills. Finally, a Tornado ball and Tornado ball video can be found at Paul Chek's site.

Week 1

Tuesday

• Warm Up
• Skips 25 yards
• Stretch
• Run 100m @ 75-80% then walk 100m (focus on form not on speed)
• Run 200m @ 75-80% then walk 200m (focus on form not on speed)
• Repeat four times
• Abs and Tornado ball work
• Cool down and stretch

Thursday

• Warm up
• Skips 25 yards
• Stretch
• 3 x 100yd acceleration runs (start at 50% and gradually build up to 90% through 100yds)
• 4x 20yd sprints at 100% - start from push up position
• 2 min rest
• 4x 30yd sprints at 100% - start from 3 point stance
• 2 min rest
• 2x 40yd sprints at 100% - start from 3 point stance
• 2 min rest
• 1x 60yd sprint at 100% - start from 3pt
• Abs and Tornado ball work
• Cool down and stretch

Week 2

Tuesday

• Warm Up
• Skips 30 yards
• Stretch
• Run 100m @ 75-80% then walk 100m
• Run 200m @ 75-80% then walk 200m
• Run 100m @ 75-80% then walk 100m
• Repeat four times
• Abs and Tornado ball work
• Cool down and stretch

Thursday

• Warm Up
• Skips 25 yards
• Stretch
• 3x 100yd accelerations
• 4x 20yd sprints at 100% - from push up position
• 2 min rest
• 4x 30yd sprints at 100% - from 3 pt stance
• 2 min rest
• 3x 40yd sprints at 100% - from 3pt
• 2 min rest
• 2x 60yd sprints at 100% - from 3 pt
• 5 min rest
• 5 resisted starts - , from front with your partner's hands on your shoulders
• Abs and Tornado ball
• Cool down and stretch

Week 3

Tuesday

• Warm up
• Skips 35 yards
• Stretch
• Run 200m @ 75-80% then walk 200m
• Run 300m @ 75-80% then walk 200m
• Repeat 5 times
• Abs and Tornado ball
• Cool down and stretch

Thursday

• Warm up
• Skips 25 yards
• Stretch
• 3x 100yd accelerations
• 6x Ladder runs (start in 2 pt lean stance and run through 7 hurdle sticks placed 1’, 1.5’, 2’, 2.5’, 3’, 3.5’, 4’ apart)
• 3x 20yd sprints at 100% - from push up position
• 2 min rest
• 4x 40yd sprints at 100% - from 3pt
• 2 min rest
• 3x 60yd sprints at 100% - from 3pt
• 2 min rest
• 2x 70yd sprints at 100% - from 3 pt
• Abs and Tornado ball
• Cool down and stretch

Weeks 4 and 5

Tuesday

• Same as week 3 except repeat 6 times

Thursday

• Same as week 3 except 4x20, 5x40, 4x60, 3x70

Week 6

Take this week off

Week 7

Tuesday

• Warm up
• Skips 50 yards
• Stretch
• Run 400m @ 75-80% then walk 200m
• Repeat 6 times
• Abs and Tornado ball
• Cool down and stretch

Thursday

• Warm Up
• Skips 25 yards
• Stretch
• 3x 100yd Accelerations
• 4x 30yd sprints at 100% - from push up position
• 8x 40yd sprints at 100% - from 3 pt (rest 3 min after #4)
• 4x 60yd sprints at 100% - from 3pt ( rest 4 min after #2)
• Abs and Tornado ball
• Cool down and stretch

Week 8

Tuesday

• Warm up
• Skips 55 yards
• Stretch
• Run 400m @ 75-80% then walk 200m
• Run 400m @ 75-80% then walk 100m
• Repeat 3 timesAbs and Tornado ball
• Cool down and stretch

Thursday

• Warm up
• Skips 25 yards
• Stretch
• 3x 100yd accelerations
• 3x 20yd sprints at 100% - from push up position
• 4x 10yd cable resisted starts
• 4x ladder run
• 12x 40yd sprints at 100% - from 3pt (rest 4min after #6)
• Abs and Tornado ball
• Cool down and stretch

Week 9

Tuesday

• Warm up
• Skips 60 yards
• Stretch
• Run 200m rest 30sec
• Run 300m rest 45 sec
• Run 400m rest 90 sec
• Run 400m rest 90 sec
• Run 300m rest 45 sec
• Run 200m
• Rest for 8 min
• Repeat
• Abs and Tornado ball
• Cool down and stretch

Thursday

• Warm up
• Skips 25 yards
• 3x 100yd accelerations
• 3x 20 yard sprints at 100% - from push up position
• 4x 10yd cable resisted starts
• 4x ladder run
• 4x 30yd sprints at 100% - from 3pt
• 12x 40yd sprints at 100% - from 3pt (rest 4 min after #6)
• Abs and Tornado ball
• Cool down and stretch

Week 10

Tuesday

• Warm up
• Skips 60 yards
• Stretch
• Run 100m rest 30sec
• Run 200m rest 40 sec
• Run 300m rest 60 sec
• Run 400m rest 90 sec
• Run 400m rest 90 sec
• Run 300m rest 60 sec
• Run 200m rest 40 sec
• Run 100m
• Rest for 8 min
• Repeat
• Abs and Tornado ball
• Cool down and stretch

Thursday

• Warm up
• Skips 25 yards
• Stretch3x 100yd accelerations
• 6x ladder run
• 4x 20yd sprints at 100% - from push up position
• 8x 40yd sprints at 100% - from 3 pt (rest 2 min after #4)
• Rest 3 min
• 4x 60 yd sprints at 100% - from 3pt (rest 2 min after #2)
• Rest 3 min
• 2x 80yd sprints at 100% - from 3pt
• Abs and Tornado ball
• Cool down and stretch

Week 11

Tuesday

• Same as week 10

Tuesday

• Same as week 10

So there you have it. 11 weeks to brutal strength, power, and conditioning. Next month I'll be back to show you how to keep all that strength and power while preparing for camp.

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Kris Aiken recently graduated with a B.A. in Honors Kinesiology from the University of Western Ontario, where he spent 5 years as a starter for the UWO Mustangs football team. Currently, Kris is working as a strength coach and will be attending free agent camps for the CFL this spring in hopes to continue his football career on a professional level. He can be reached at mustangdb5@hotmail.com.