Transcript Day #1

Day #1
Why Crossfit Football
3 Categories: General, General
Specific and Specific.
• General means exercises that do not directly assist in
developing sport skill; but rather, serve to develop
general physical qualities such as general work capacity,
muscle cross-section, increased bone density,
connective tissue strength, flexibility/mobility, etc.
• General exercises would include Olympic Weightlifting,
power lifts, dumbbells, kettlebells, anything you can do
with a barbell. This would include gymnastics, pull ups,
ring dips, handstand push-ups.
• General Specific means exercises which match the
energy system demands (speed of muscle contraction,
duration of effort, etc) of the sport skill and some or all of
the active musculature yet do not directly match the
physical demands and direction of the sport skill.
3 Categories: General, General
Specific and Specific.
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General Specific exercises would include would include met cons where we
are training the time domains and performing functional movements
performed at high intensity. Pushing and pulling of weighted equipment that
fit within the time domain of training, 4-10 seconds. Sprint work, over speed,
resisted running, dot drills, speed ladders and all athletically based
footwork.
Specific qualifies are those which exactly match the amplitude and direction
of the sport skill and, correspondingly, develop the special work capacity
and have a direct effect on the development of sport skill.
Specific exercises are ones that are specific to football. This includes 7 on
7, 1 on 1 drills, catching passes, running routes, pass pro drills, foot work
drills, running ropes, line drills and anything that is directly related to specific
training football.
CrossFit Football resides in the General and General Specific training for
Football. But by utilizing general movements/skills and performing them in
the General Specific time components we can create a new way to train for
football, CrossFit Football.
How do we cycle the program?
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Off-season
– Strength/Speed phase
– Strength/Speed/Metcon
– Strength/Metcon
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Pre-season
– a. Strength
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Season
– Strength/Metcon
Forging Powerful Athletes: 9
Basic Movements
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Squat
Front Squat
Overhead Squat
Bench Press
Press
Push Press
Push Jerk
Deadlift
Power Clean
Why these movements?
• The Squat is the cornerstone of every football
player’s power. Football is played using the legs.
A player goes from a loaded position and
explodes upon the snap of the ball. This loaded
or coiled position requires the legs to be able to
travel through ROM and explode on contact.
Strength is the biggest ally of this process. A
player can develop his legs, gain size, strength
and explosion and violently generate force
through training the Back Squat
Why these movements?
• The Front Squat is the training exercise of the Clean. It
teaches a player to squat with a vertical back. It
promotes hip flexibility and the ability to support load in a
frontal plane. It teaches explosion in that if the player
cannot generate force through the hips he cannot
complete the lift. Different than the Back Squat where a
player can lean at the waist to incorporate more back
and finish a lift, if a player leans in the front the front
squat the weight will “dump”. This is an excellent lift and
some consider it better than a Back Squat. Why is it not
better? Because through the back squat, a player can
handle more weight thus recruiting more muscle and
training overall strength more efficiently.
Why these movements?
• It has been said you can tell a lot about an athlete by
how he Overhead Squats. This is a true statement. It is
a marker for athleticism and flexibility. The ability to
reach a squatted position with weight held overhead is
not an easy task. The ability to activate a player’s
shoulders to support the weight and the flexibility and
strength to complete the lift are a show of strength and
athletic nature. This could be considered the vertical
jump of the various squats. The vertical jump has long
been considered the mark of an athlete. The Overhead
Squat would be the marker for lifts.
Why these movements?
• Bench Press is considered a body builder move and not
considered functional. Maybe due to legions of guys at
Gold Gym doing bench press with chrome weights this
move is not considered “functional” in the CrossFit
community. However, while this thought might have
merit, very few lifts are as functional in a sport as bench
is to football. In a game where a player is required to use
his hands to extend a defender or blocker the bench
press is vital. This movement builds a large strong chest
and excellent for shoulder stability if coached correctly.
Much like the squat if not done properly it can be
damaging. No other movement has as much function for
day-to-day survival playing in the “trenches” than the
bench press.
Why these movements?
• The Press is taught for overall strength
and the ability to support the shoulder
through full range of motion. Start with the
weight on a player’s frontal deltoids and
drive with the shoulders pressing the
weight to overhead. This demonstrates
strength through a full range and creates
powerful strong shoulders. It will work in
conjunction with the bench press to
increase overall size and strength.
Why these movements?
• Push Press teaches an athlete to recruit power from
their hips. Much like the Shoulder Press the athlete
starts with the load on the frontal deltoid then explosively
rebounds their hips through a full ROM and comes to
extension overhead. This teaches proper hip function
and athleticism. Proper hip function is the largest
deciding factor when looking at those players that are
successful on the field. In high school size is the largest
deciding factor in who is successful but once the player
reaches a professional level where age, size and
strength are consistent, hip function and the ability to
generate violent force through a full range of motion is
the deciding factor in who makes it and who does not.
Why these movements?
• Push Jerk is the second part of the Clean and Jerk
movement. This movement teaches the player to
activate his hips and drive through to full extension and
re-bend to catch the weight in a squatted position. It
teaches a player how to explode through his hips and
generate power in a short time period. The movement is
done quickly and violently and has correlation to a player
exploding his hips upon contact to make a hit or make a
tackle. Hip function is vital to a player’s ability to be
successful on the field. A vertical jump also
demonstrates an athlete’s ability to generate force in a
vertical plane. A push jerk demands the same task from
a player except with weight and a vertical movement by
the shoulders.
Why these movements?
• Deadlift is fundamental much like the
back squat because it incorporates a total
body movement. It recruits large muscles
to pull big weights off from a “dead”
position to a standing position. It teaches
an athlete to start at the bottom of a
movement and under load pull to full
extension. This movement is as vital to the
football as any movement.
Why these movements?
• Power Clean – One of the fastest movements in
sports, the Clean is used for explosion and
violent movement. Much like the push jerk and
the front squat it requires a player to generate
force from his hips. A player starts with an active
hip and he travels into triple extension
generating force in a vertical plane. Much like
the vertical jump and push jerk it forces the
athlete to move dynamically. This vertical
dynamic movement is vital to football success.
Biomechanics & Motor Learning
Introduction
• WARNING: SAID Principle (Specific Adaptation to Imposed Demands) –
Preparation for activities that are very dynamic & ballistic in nature with
high amounts of Change of Direction (COD).
• Applicable to any activity or sport which demands the variables that we
develop (MOE Factor)
• (3P’s)
– Purposeful - What is the reason for the activity?
– Practical - Can it be done?
– Prudent - Is it developing the variable that it was intended to?
– Persistent Pursuit of Perfection
• Coaches ACCOUNTABILITY & RESPONSIBILITY:
– Didn’t teach
– Didn’t reinforce
– Praxis – The human body’s ability to coordinate motor function for performing
new skills, stimulus and/or tasks.
Biomechanics & Motor Learning
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Praxis – The human body’s ability to coordinate motor function to address a
problem(s).
Biomechanical Vocabulary (Basic Primal Movements)
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Combination: Chunking – Individual memory units string to create patterns.
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Upper Body Push
Upper Body Pull
Lower Body X-Axis (Squat)
Lower Body Y-Axis (Lunge)
Lower Body Z-Axis (Step Up)
Sequential
Parallel
Transmitter Systems (Force) do not act in isolation
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Excitatory (Additive)
Inhibitory
Novel meta-modulatory effects
o Motor Sequential Learning - Incremental acquisition of movements into wellexecuted behavior.
o Motor Adaptation - Increasing capacity to compensate for environmental change.
MOE Factor (Margin of Error)
Physiology of Developing Athletes
Crossfit and Athletic Preparation “Bookend Benefits: 1st & Last”
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Limiting Factors (Lf)
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Replication of Speed – You’ve taught them to do it once, condition them to do it every time
Speed of Movement
Power
Strength
− Greater Cross Sectional Area (CSA) – Greater # of myofibrils = a greater potential for cross bridging
− Neural Recruitment
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Rate Encoding
Number Encoding
Pattern Encoding
Fundamental Movement Patterns (Primals)
Joint Stability & Joint Mobility
Work Capacity & General Physical Preparedness – Increased tolerance for:
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Higher Heart Rate (HR)
Higher Respiratory Rate (RR)
Higher acidic environment (LA)
Higher level of discomfort
Posture & Speed
Produce Force, Transmit Force & Reduce Force
• Speed can be developed in the weight room
– Structural Integration -vs- Functional Integration
– Underlies all performance – Transmission of Force “Wet Noodle Model”
– “Break at the Ankles” body positioning
• Shoulder Girdle (ShG)
– ShG Stability (Scapula)
• Retracted
• Depressed (Reverse Shrug)
– ShG Mobility
• Push musculature (Pecs, Delts & Triceps)
• Pull musculature (Lats)
• Arm Swing [Flexion & Extension from the shoulders]
– Punch – Stride Frequency
– Hammer – Stride Length
• Pelvic Girdle (PlvG)
– Maintained Neutral
Movements Practical
(SAS & XLR8)
Day 1
Dynamic Warm-Up #1
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Dead Bugs (Perpetual Motion Hamstring Stretch)
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Spiderman Complex
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w/ Horizontal Rotation
w/ Vertical Rotation
to Hamstring Stretch
See-Saw Walk to Burpie
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R Arm (:30)
Left Arm (:30)
Both Arms (:30)
R to strict Burpie
L to strict Burpie
Acceleration Warm-Up
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High Knees Fw & Bw
Butt Kicks Fw & Bw
High Knees R&L
Butt Kicks R&L
Straight Ahead Speed (SAS) &
Acceleration (XLR8)
• Straight Ahead Speed (SAS) & Acceleration Phase “Dive & Drive”
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Wall Drill [linear piston action]
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Resisted Skips
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Resisted Runs
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Push Up Position [Lead R&L]
• Emphasize: 1) Posture 2) Powerful, Urgent & rhythmic 6-Steps (10yds)
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Hanging Starts [Lead R&L]
• Emphasize: 1) Posture 2) Powerful, Urgent & rhythmic 6-Steps (10yds)
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Lunge Position Starts
• Open (O) R&L
• Cross Over (Xo) R&L
• Forward (R&L)
• Backwards O & Xo / R&L
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40yd Dash – Stances & Starts
• Athletic Pos
• Shotgun Lead R&L
• Rolling Start R&L
• Natural breaks at 10yds & 20yds
CFFB Back Squat
CFFB Athletes put the bar on
their traps. Just below the neck.
Putting the bar high increases
the distance bar to hips.
This has several implications:
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More torque on your lower back.
More upright position compared to low bar.
Easier to squat deep.
Hips & quads evenly emphasized.
Less maximal weight. (Lower Bar Back Squat)
Better transfer to Football.
Easier on your shoulders if you’re inflexible.
Back Squat instruction and
application
Set-up:
• Feet shoulder width apart
• toes slightly turned out
(The Femur)
• Weight on heels
• Chest up
• Grip just outside
shoulders. (on the line)
• Pelvis turned forward
• Elbows down or back
• Scapula Contracted
• Eyes forward
Movement:
• Elbows down or back
• Drive butt back and pull
the knees out
• Pull yourself down into
bottom position
• Lumbar curve, chest up
• Weight in heels
• Range of motion, hip
below knee
• Drive up through heels
• Lead with elbows and
push the hips through
Corrective Exercises
(Static & Active):
• Holding Squats
• Static Squats pushing
legs out
• Step Ups
• Sumo Squat Touch
Down
• Sumo Walk Outs
• Bridges
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Spider-Mans
Hop Ups / “Burpees”
Box Squats
4 Position Squats
Bottom Tabata Squats
w/ ball pick up
• Wall Walk
Learning the Deadlift
The Deadlift is the most basic
of primal movements. The bar
is pulled off the ground with the
legs with straight arms until the
knees, hips and shoulders are
locked out.
Key Points:
• Stance: Feet slightly inside the shoulders; same
starting position as the vertical jump.
• Grip: One thumb off of smooth section of the bar.
• Starting Position: Bar against the shins.
• Back Angle Starting Position: Back angle is
found by positioning the bar under the scapula.
• The Pull: Pull starts from the heels: dragging the
bar up the shins and pulling into the “pocket”.
The Movement
• Lumbar Extension: Maintain a flat back
through out the pull.
• Neck is placed in normal anatomical
position: this is accomplished by looking
at the floor 3-4 feet in front you.
• Take a large breath and contract the midsection and prepare to pull.
• Make an even pull: Towing a Car with a
slack chain vs. taut chain.
Anatomical Differences
• The anatomy of the lifter will help
determine the correct back angle in
the starting position.
• Tall vs. Short
• Long Torso vs. Short Torso
Cool-down & Post WOD
Stretching
Warm-up & Vertical Jump &
Broad Jump
Dynamic Warm-Up
&
Movement Prep
Dynamic Warm-Up & Movement Prep
• Purpose of:
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Central Nervous System (CNS) arousal
Optimal mobility
Increase blood flow, circulation & cardiac output (Circulatory System)
Prime the Metabolic System
Increase core temperature
Teach basics
Reinforce prior lessons
Teach & coach additional movements, skill points & progressions
Corrective exercises
Develop camaraderie
WOD specific
Set the tone for the WOD (Psychology)
• Decrease injury prevalence
• Increase performance
Dynamic Warm-Up #2
• ITB Slow Twisting Kick Complex
– Hands glued to the floor w/ a low kick
– Low kick & Low reach
– Butt drop & High kick
• Inch Worms
• Primal Warm-Up
– Swimmer’s Squat
– FwLunge w/ dLat Flx R&L
– Carioca Lunge R&L
• Cocky Walk Complex
– Walk F2B / R&L
– Skip F2B / R&L
– Flips F2B / R&L
Bench Press
Anyone who says the bench
press is not a functional
movement has never been
involved in a contact sport.
Key Points
• Position yourself on the bench so your
hips and head are on the bench
• Grip: One thumb off of smooth section.
• Feet: Legs at 45 degrees; toes slightly in
front of knees
• Walk shoulders down towards hips to
create arch.
• Active shoulders.
Key Points (cont.)
• Breath is drawn in and held.
• Bar starts over the top of the chest.
• Bar is lowered and touches chest right
below the nipple line.
• Bar is pushed in a straight line back into
starting position.
• Maintain active shoulders through out
movement.
• Drive from your legs, pushing back not up.
Day #2
Combine Drills: Change of
Direction & Agility / Manual
Resistances
Physiology
of
Manual Resistance (MR)
Types of Muscular Contractions
• Muscular contractions:
– Concentric: M. Tension __________ Ext. Force
– IsoMetric: M. Tension __________ Ext. Force
– Eccentric: M. Tension __________ Ext. Force
• Compensatory Action Reflexes
– True Eccentric (AccNeg):
M. Tension __________ Ext Force
– Quasi-IsoMetric:
M. Tension __________ Ext Force
Movements Practical
(COD & Agility)
Day 2
Change of Direction (COD) & Agility
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Change of Direction (COD)
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Pro Short Shuttle [5-10-5]
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Athletic Position / 2nd Lead Start @O&Xo
Hard Cuts [Steps @3/6/3]
Strong comparison to 40yd Dash times
3-Cone Pro Agility L-Drill
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Athletic Position/ 2nd Lead [Linear] Open (O) & Cross Over (Xo)
[w/ Rotation: Fw & Bw] @O&Xo
40yd Dash Start
Hard cuts for the 1st ½
Speed Triangular cuts at the top of the fig. 8
Pro Long Shuttle [5-10-15]
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40yd Dash start
Speed endurance
Dynamic Warm-Up #3
• Pillar Complex
– Front & Wide IsoLat R&L
– Lateral Cpt. Morgan R&L
– Rear Alt IsoLat R&L
• Jimmy Buffets R&L
• Leg Cradle to TwLunge (Lag leg only)
• Lateral Speed & Agility (LSA) Warm-Up
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Low & Slow R&L
Quick R&L
Singles Open (O) R&L
Singles Cross Over (Xo) R&L
Power Clean
Breathing
for
Olympic Weightlifting
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Take a deep breath in from your mouth.
Fill the stomach first.
Then the chest.
Hold the breath through the Snatch,
Clean, and Jerk.
Grips?
• Open Grip “The suicide grip!”
• Close Grip
• Hook Grip
– Holds better!
– Requires less energy.
– Harder to bend your elbows.
Hook Grip
• Press the hand against the bar.
• Make sure the skin is tight.
– Do not let the skin in the hand fold in!
• Wrap thumb around the bar
• Fingers around the top of thumb.
– Do not wrap the fingers above the knuckle!
• Relaxed Grip
– You do not need a death grip!
The Clean Grip
• Grab the bar outside hip width.
• Roughly one to one and half thumb width off the
line.
• Your hands should sit 1” to 3” outside the
shoulder width.
– Wider: harder on the elbow to stay up.
– Narrow: makes the start position tight, longer turn
over and on the catch the hand may sit between the
bar and the shoulder.
• Bar is in the frontal plane.
The Stance
• Starting Position:
– Feet Under Hips. Like
“Take a free throw
shoot!”
– Generation of force
against the ground.
“Try to push your heels
through the floor”
– A vertical extension
“Vertical Jump”
• Landing Position:
– Feet outside hips.
“Squat position”
• Knees bent.
• Chest up.
– Weight on the heels of
the feet.
Front Squat
(Would be what position?)
Set-up:
Same as Clean Grip!
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Feet shoulder width apart
Weight on heels
Chest Up
Grip just outside shoulders
Pelvis turned forward
Elbows high, triceps parallel to
ground
• Eyes forward
Movement:
• Weight against chest
• Elbows high
• Drive butt back and pull the
knees out
• Pull yourself down into bottom
position
• Lumbar curve, chest up
• Weight in heels
• Range of motion, hip below
knee
• Drive up through heels
• Lead with elbows and push the
hips through Feet outside hips.
Clean & Front Squat Stretches
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Pam Out Up & Down
Sit on Fingers (“Be Very CAREFUL!!!)
Squat Rack Stretch
Racked Stretch
Front Squat PNF Stretches
(Proprioceptive Neuromuscular
Facilitation Stretching)
– Elbows Up
– Elbows Down
Clean Progression
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Front Squat
High Hang
Mid Thigh Hang
Below Knee
Shin
Floor
Front Squat
to
Hang (AKA: High Hang)
• High Hang Muscle Clean
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Elbows high, Quick Elbow Turn Over, Down to the High Hang, Shrug, Quick Elbow Turn
Over, back to Front Squat Position
• Mid-Thigh Muscle Clean
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Elbows high, Quick Elbow Turn Over, Down to the Mid-Thigh, Shrug, Quick Elbow Turn Over,
back to Front Squat Position
• Knees Muscle Clean
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Elbows high, Quick Elbow Turn Over, Down to the Knees, Shrug, Quick Elbow Turn Over,
back to Front Squat Position
• Shin (Like you were lifting off the ground.)
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Elbows high, Quick Elbow Turn Over, Down to the Shin, Shrug, Quick Elbow Turn Over, back
to Front Squat Position
Up-Down 4 Position Power Clean
• High Hang (Bar Starts)
– Shrug, Quick Elbow Turn Over, Elbows high, Racked in a Quarter Front Squat position
• Mid-Thigh Hang
– Shrug, Quick Elbow Turn Over, Elbows high, Racked in a Quarter Front Squat position
• Knee
– Shrug, Quick Elbow Turn Over, Elbows high, Racked in a Quarter Front Squat position
• Shin or Ground
– Shrug, Quick Elbow Turn Over, Elbows high, Racked in a Quarter Front Squat position
“Try and keep your hands on the bar the hole time
Barski Style.”
The 3 Pulls
• 1st Pull
– The Pick off the ground
• Transition
– Scoop / Double Knee Bend
• 2nd Pull
– Jump phase
• 3rd Pull
– Pull under
The Scoop? AKA: Jumping
• Vertical Jump / Pulling
• Landing / Receiving
Power Clean & Clean
Starting Position
Set-up:
• Feet between hip and shoulder width
• Feet in Jumping/Pulling position.
• Stand over the bar.
• Bar close to the shin.
• Squat down.
• Grip the bar relaxed.
• Shoulders over the bar.
• Tight back
• Weight on heels
• Chest high
• Butt up
• Shoulders in front of wrists
• Load mid-shin
• Eyes forward
Movement:
• Drive through heels
• Arms like straps
• Full extension at hips
• Shrug
• Drop under bar
• Front squat up
Progression: (Full)
• Dead Lift
• Clean Pulls (Ground & Blocks)
• Front squat
• 4 Pos. Muscle Clean (Hang)
• 4 Pos. Power Clean (Hang)
• 4 Pos. Clean Pull (Ground/ That’s why
is 2nd.)
• Power Clean
Jerk
Jerk Stance
• Jumping / Driving
• Landing / Receiving (Split)
– Determine front leg
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“Trust me”
Push method
For CrossFit WOD’s Alternate Feet
For Max Weight use you dominate leg
Jerk Grip
• Elbows down and out
• Same as clean and Front Squat grip for
the most part
• Can go wider
Jerk Progression
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Rack Press
Rack Push Press
Rack Squat Jerk
Rack Split Jerk
Press
Push Press
Squat Jerk
Split Jerk
Jerk Bar Warm Up
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Press
Push Press
Squat Jerk
Split Jerk
Dynamic Warm-Up #4
• Pelvic Tilt to Ninja Get-Ups
• Superman Complex
– Stream-Line
– “T”
– Cobra
• SpCd Lunge Pos w/ Horizontal Rotation
– Towards R&L
– Away R&L
• V-Column Side Stretch R&L
• single Arm Hang R&L (high hand, same leg back)
• Quick Feet Complex
– Run Ld R&L / Lateral Outside R&L
– Scissors & Swivel / Lateral Cross Over (Xo) R&L
– R&L Single Leg F2B / Lat R&L
CF Football Nutrition
CrossFit Football Diet
• CFF Diet in a few words….”Eat meat,
vegetables, fruit, nuts and seeds. Drink
whole milk and eat eggs and cheese. Eat
a little starch, no sugar, no wheat, barley
or rye. Drink plenty of water. Avoid foods
with ingredients you cannot pronounce.
Remember no one ever got strong eating
from a vending machine or a package.
CrossFit Football Diet
• The CrossFit Football Diet is a blending of the Paleolithic
Diet and Dairy. I believe the combination of Paleo and
dairy is the best form of nutrition for a football player.
Football is a primal sport and needs a primal diet. Here
is some history on the Paleo Diet and why we believe a
combination of Paleo and diary to be good for size and
muscle gain. While CrossFit supports a Zone Diet…and I
believe The Zone to be excellent I do not want to
regulate calories and eating for football players. 90% of
football players are in need to size and strength and
allowing them to fill their hunger needs is my first priority.
Rather than limit calories I want to give them a list of
foods they can consume and let them go at. Here is
some history on the Paleolithic Diet and it’s origins.
Paleo History
• There are races of people who are all slim, who are
stronger and faster than us. They all have straight teeth
and perfect eyesight. Arthritis, diabetes, hypertension,
heart disease, stroke, depression, schizophrenia and
cancer are absolute rarities for them. These people are
the last 84 tribes of hunter-gatherers in the world. They
share a secret that is over 2 million years old. Their
secret is their diet- a diet that has changed little from that
of the first humans 2 million years ago, and their
predecessors up to 7 million years ago. Theirs is the diet
that man evolved on, the diet that is coded for in our
genes. It has some major differences to the diet of
"civilization". You are in for a few big surprises.
Paleo History
• The diet is usually referred to as the
"Paleolithic Diet" referring to the Paleolithic
or Stone Age era. It is also referred to as
the "Stone Age Diet", "Cave Man Diet" or
the "Hunter-Gatherer Diet". More romantic
souls like to think of it as the diet that was
eaten in the "Garden of Eden" and they
are correct in thinking so.
Paleo History
• The basic principles of the Paleolithic Diet are so
simple that most high school students can
understand them. Within 15 minutes from now
you will grasp the major elements. At the
technical level, Paleolithic Diet Theory has a
depth and breadth that is unmatched by all other
dietary theories. Paleolithic Diet Theory presents
a fully integrated, holistic, comprehensive dietary
theory combining the best features of all other
dietary theories, eliminating the worst features
and simplifying it all.
Paleo History
• All major dietary components are covered- (i.e. vitamins,
fats, protein, fats, carbohydrates, antioxidants and
phytosterols etc). This is for the simple reason that it is
the only diet that is coded for in our genes- it contains
only those foods that were "on the table" during our long
evolution, and discards those which were not. Have you
ever wondered why almost everybody feels the need to
take vitamin supplements at times, or why so many
people feel the need to "detoxify" their system? There
are very real reasons for this that you will soon
understand. Now, come with me, I’d like to share the
secret with you...
Basics of the Paleolithic Diet
• For millions of years, humans and their relatives
have eaten meat, fish, fowl and the leaves, roots
and fruits of many plants. One big obstacle to
getting more calories from the environment is
the fact that many plants are inedible. Grains,
beans and potatoes are full of energy but all are
inedible in the raw state as they contain many
toxins. There is no doubt about that- please
don’t try to eat them raw, they can make you
very sick.
Basics of the Paleolithic Diet
• Around 10,000 years ago, an enormous breakthrough
was made- a breakthrough that was to change the
course of history, and our diet, forever. This
breakthrough was the discovery that cooking these foods
made them edible- the heat destroyed enough toxins to
render them edible. Grains include wheat, corn, barley,
rice, sorghum, millet and oats. Grain based foods also
include products such as flour, bread, noodles and
pasta. These foods entered the menu of New Stone Age
(Neolithic) man, and Paleolithic diet buffs often refer to
them as Neolithic foods.
Basics of the Paleolithic Diet
The cooking of grains, beans and potatoes had an
enormous effect on our food intake- perhaps
doubling the number of calories that we could
obtain from the plant foods in our environment.
Other advantages were soon obvious with these
foods:
• they could store for long periods (refrigeration of
course being unavailable in those days)
• they were dense in calories- ie a small weight
contains a lot of calories, enabling easy
transport
Basics of the Paleolithic Diet
• the food was also the seed of the plant- later allowing ready farming
of the species
• These advantages made it much easier to store and transport food.
We could more easily store food for winter, and for nomads and
travelers to carry supplies. Food storage also enabled surpluses to
be stored, and this in turn made it possible to free some people from
food gathering to become specialists in other activities, such as
builders, warriors and rulers. This in turn set us on the course to
modern day civilization. Despite these advantages, our genes were
never developed with grains, beans and potatoes and were not in
tune with them, and still are not. Man soon improved further on
these advances- by farming plants and animals.
• Instead of being able to eat only a fraction of the animal and plant
life in an area, farming allows us to fill a particular area with a large
number of edible plants and animals. This in turn increases the
number of calories that we can obtain from an area by some 10 to
100 fold or more.
Basics of the Paleolithic Diet
• Paleolithic Diet buffs refer to the new
foods as Neolithic foods and the old as
Paleolithic Diet foods. In simple terms we
see Neolithic as bad and Paleolithic as
good.
Basics of the Paleolithic Diet
• Grains, Beans and Potatoes (GBP) share the following
important characteristics:
– They are all toxic when raw- there is no doubt about this- it is a
fact that no competent source would dispute- they can be
extremely dangerous and it is important never to eat them raw or
undercooked. These toxins include enzyme blockers, lectins and
other types. I will talk about them in detail later as they are very
important.
– Cooking destroys most but not all of the toxins. Insufficient
cooking can lead to sickness such as acute gastroenteritis.
– They are all rich sources of carbohydrate, and once cooked this
is often rapidly digestible-giving a high glycemic index (sugar
spike).
Basics of the Paleolithic Diet
Therefore diets high in grains beans and potatoes
(GBP):
• Contain toxins in small amounts
• Have a high glycemic index (ie have a similar
effect to raw sugar on blood glucose levels)
• Are low in many vitamins, minerals, antioxidants
and phytosterols- ie they are the original "empty
calories"
• Have problems caused by the GBP displacing
other foods
Basics of the Paleolithic Diet
Therefore diets high in grains beans and potatoes (GBP):
• As grains, beans and potatoes form such a large
proportion of the modern diet, you can now understand
why it is so common for people to feel they need
supplements or that they need to detoxify (ie that they
have toxins in their system)- indeed both feelings are
absolutely correct. Unfortunately, we don’t necessarily
realize which supplements we need, and ironically when
people go on detoxification diets they unfortunately often
consume even more Neolithic foods (eg soy beans) and
therefore more toxins than usual (perhaps they
sometimes benefit from a change in toxins). More detail
on these issues follows in subsequent pages.
The essentials of the Paleolithic
Diet are:
Eat none of the following:
• Grains- including bread, pasta, noodles
• Beans- including string beans, kidney beans, lentils, peanuts, snow-peas
and peas
• Potatoes
• Sugar
• Salt
Eat the following:
• Meat, chicken and fish
• Eggs
• Fruit
• Vegetables (especially root vegetables, but definitely not including potatoes)
• Nuts, eg. walnuts, brazil nuts, macadamia, almond. Do not eat peanuts (a
bean) or cashews (a family of their own)
• Berries- strawberries, blueberries, raspberries etc.
The essentials of the Paleolithic
Diet are:
Try to increase your intake of:
• Root vegetables- carrots, turnips, parsnips, rutabagas,
Swedes
• Organ meats- liver and kidneys (I accept that many
people find these unpalatable and won’t eat them)
• Expect some minor tuning problems- don’t worry, you
can deal with them:
• It will take some time for your body to adjust to the
changes after all these years. There is a huge surge in
your vitamin intake. There is a huge decrease in your
toxin intake.
The essentials of the Paleolithic
Diet are:
Try to increase your intake of:
• Start with breakfast for few days, as this is the easiest
place to start as most people eat it at home, and it tends
to be the least Paleolithic meal of the standard 3. For
weight loss you will eventually need to reduce your
carbohydrate intake, but ignore this initially as most
people have high carb intakes and this can continue for
the first few days that you are on this diet. If you reduce
too quickly then you may fell unwell. Then move on to
lunch or dinner for a few days and then to all 3 meals. If
you work, you will often find it easier to take your lunch
to work.
Why Are Beans Bad?
• Beans too are full of enzyme blockers and lectins.
Potatoes contain enzyme blockers, lectins and another
family of toxins called glycoalkaloids. Glycoalkaloids
(GA) unlike lectins and enzyme blockers aren't
destroyed by cooking, even deep-frying. GA are
particularly high in green or injured potatoes, which must
never be eaten even if trimmed heavily and well-cooked.
Many people have told me that they eat small amounts
of raw potato- this is a dangerous habit and it should be
discouraged very strongly.
• These toxins in foods are commonly referred to as
antinutrients. Let's learn some more about them:
Why Are Beans Bad?
•
•
Enzyme Blockers: These enzyme blockers are abundant in all seeds
including grains and beans, and also in potatoes, serving to hold them in
suspended animation and also acting as pesticides. Most commonly they
block the enzymes that digest protein (proteases), and are called "protease
inhibitors". They can affect the stomach protease enzyme "pepsin", and the
small intestine protease enzymes "trypsin" and "chymotrypsin". These small
intestine enzymes are made by the pancreas (it does a lot of other
important things besides making insulin). Some enzyme blockers affect the
enzymes that digest starch (amylase) and are called "amylase inhibitors".
When GBP are cooked, most of the enzyme blockers are destroyed, but
some are not. In human volunteers and in animal experiments high levels of
protease inhibitors lead to increased secretion of digestive enzymes by the
pancreas. This is because the body can sense that the enzymes have been
knocked out and orders to pancreas to make more. Even if the effect of
GBP based foods is only a small increase in pancreatic enzyme secretion,
over many years it all adds up to a lot of extra work.
Why Are Beans Bad?
•
•
•
They are effective poisons- rats cannot gain weight if they have substantial
amounts of enzyme blockers in the diet. As far as their preservative action is
concerned, I need only to remind you that the potted grains in the tombs of
the Egyptian pharaohs were still viable and sprouted after thousands of
years locked away.
Grain eating birds have evolved digestive enzymes that are resistant to
grain protease inhibitors. Lectins (Haemagglutins)................ Meet Hannibal
Lectins are natural proteins that have a large variety of roles. They are
amongst the most fascinating and stimulating of all biological compounds,
and I have no doubt that they play a major role in many "unexplained "
diseases. I think of them as "Hannibal Lectins" as they remind of the
devious criminal mastermind in the shock horror movie "Silence of the
Lambs.' Lectins are like master code-breakers. The cells of our bodies are
studded with receptors which are like code pads to ensure stimulation only
under the correct circumstances. Lectins have the ability to crack these
codes and stimulate the receptors causing a variety of responses- covering
basically the full repertoire of the cell and even tricking the cell into doing
things it normally cannot do.
More Bad Thing From Beans!
They also have a knack for bypassing our defenses and
"getting behind the lines", and then they can travel all
over the body causing harm. They can, for example:
• strip protective mucus off tissues,
• damage the cells lining the small intestine- disrupting the
microscopic fingers called villi and microvilli,
• get swallowed whole by the small intestine cells
("pinocytosis")
• bind to cells including blood cells causing a clot to form
(hence they were initially called "haemagglutins")
More Bad Thing From Beans!
They also have a knack for bypassing our defenses and
"getting behind the lines", and then they can travel all
over the body causing harm. They can, for example:
• make a cell act as if it has been stimulated by a
hormone• stimulate a cell to secrete a hormone
• promote cell division at the wrong time
• cause gowth or shrinkage of lymphatic tissue ("outposts"
of white blood cells)
• cause enlargement of the pancreas
• cause cells to present codes (HLA's) that they normally
should not use
• cause cell death (apoptosis)
More Bad Thing From Beans!
• Lectins break down the surface of the small intestine,
stripping it of mucus and causing the cells to become
irregular and leaky. Some lectins make cells act as if
they have been stimulated by insulin. Others cause the
pancreas to release insulin. Others cause immune cells
to divide in the wrong way, causing growth of some white
blood cells and breaking down the control of the immune
system. Others cause cells to present the wrong codes
(HLA's) on their surface, tricking the immune system into
thinking that intruders have been found and activating
the immune system inappropriately- thus leading to
"autoimmune disease" where the body's tissues are
attacked by its own immune system.
More Bad Thing From Beans!
• Autoimmune diseases are incredibly
common and increase every year that a
person gets older. A disordered immune
system also has a much harder job
recognizing and attacking the real
intruders- invading germs and cancer cells
(you may have heard that scientists think
that most people generate many cancer
cells in a life time but that the immune
system cleans most of them up).
Fat
• Fat is a key player in the CFF Diet. With 9
calories coming from every gram of fat it is an
easy way to increase calories in diet. The
absence of fat in a Westernized Diet has
destroyed America’s physical fitness and
physique. We want to include good fats in the
form of tree nuts, avocado, olive oil, coconut and
coconut oil. We need to include Omega 3’s in
the form of fish, grass fed beef, grass fed milk
and wild game. We can also supplement with
Cod Liver Oil for Omega 3’s…this will help with
recovery and performance.
Dairy
• Milk, eggs and cheese are vital to the CFF Diet. This
allows an athlete to consume more calories over the
course of a day. There are requirements to consuming
dairy products on this diet.
• Raw Unpasteurized Whole Milk is one of the best foods
an athlete can consume. The milk has not been treated
by heat and very healthy and full of good vitamins.
• Whole Milk is a must. Do not drink low fat or non-fat milk.
We want the fat from the milk this gives us more calories.
CFF would like an athlete to drink a few large glasses of
milk in their post workout meal.
Dairy
• The protein in milk is about 80 percent whey and 20 percent casein.
Both are high-quality proteins, but whey is known as a "fast protein"
because it's quickly broken down into amino acids and absorbed
into the bloodstream. That makes it a very good protein to consume
after your workout. Casein, on the other hand, is digested more
slowly. So it's ideal for providing your body with a steady supply of
smaller amounts of protein for a longer period of time — like
between meals or while you sleep. Since milk provides both, one big
glass gives your body an ideal combination of muscle-building
proteins.
• A gallon of milk has about 3600 calories, so if an individual drank a
gallon a day he would be picking up an extra pound of body weight.
But what else is in the milk that might lend claim to this increase in
size and strength? I found this information concerning what is else is
in milk other than just protein and fat.
Dairy
• This information was reported in Milkweed. High levels of Insulin-like
Growth Factor-1 (IGF-1) are found in milk. Milk from cows injected
with rbGH have significantly higher levels of IGF-1 than normal
cow's milk. Injecting synthetic growth hormones in milk cows
increases their production of 1GF-1, a powerful "secondary"
hormone responsible for muscle growth and increased growth
hormone levels. IGF-1 is exactly the same in bovines and humans
and spurs cellular growth function.
• rBGH (recombinant Bovine Growth Hormone) is a genetically
engineered, potent variant of the natural growth hormone produced
by cows, Manufactured by Monsanto, it is sold to dairy farmers
under the trade name POSILAC. Injection of this hormone forces
cows to increase their milk production by about 10%.
Dairy
What is Insulin-like Growth Factor-1?
• IGF1 is a polypeptide hormone about the same size as
insulin, or 70 amino acids; a type of growth factor. IGF-1
is a highly anabolic hormone released primarily in the
liver (but also in peripheral tissues) with the stimulus of
growth hormone (GH). It is responsible for much of the
anabolic activity of GH, including nitrogen retention and
protein synthesis as well as muscle cell hyperplasia
(increase in number of muscle cells), as well as
mitogenesis (the growth of new muscle fibers). It can
also induce skeletal muscle hypertrophy by activating the
phosphatidylinositol 3-kinase (PI3K)-Akt pathway. In fact,
IGF-1 acts on several different tissues to enhance
growth via several mechanisms.
Dairy
• So it seems that the rBGh given to milk cows increases
their levels of IGF-1. These high levels of IGF-1 are
passed into the milk and onto the consumer. Their is no
difference between bovine and human IGF-1, so we
could expect that the muscle building properties of IGF-1
are present when drinking large amounts of whole milk
from milk cows treated with rBGH. This would translate
into an increase in strength...muscle and size gain.
• Eggs are an excellent source of protein, fat, vitamin D
and K. Cholesterol is one building blocks of testosterone
and Cholesterol is needed to build a strong body. We
would like for an athlete to consume Omega 3 eggs as
we are in constant need to Omega 3.
CFF Diet
• Meat – Red Meat, Chicken, Fish, Lean Pork, Turkey
• Vegetables – Dark Green Vegetables like broccoli, spinach and kale.
Roots like carrots and beets are excellent. Sweet Potatoes and
Yams.
• Fruits – Berries, apples, oranges, ect.
• Diary – Whole Milk, Eggs, Cheese
• Tree Nuts – Almonds, Pecans, Walnuts, Macadamia
• Avocados
• Olive Oil, Coconut Oil, Avocado Oil
• ***Combine these food elements for all meals.
• Avoid Gluten, Barley and Rye. This translates in whole wheat
bread, pasta, bagels, and anything that has wheal in it.
• Avoid all processed foods.
• Nobody ever got big and strong eating from a vending machine
or package.
CF Football Programming
Power Athlete
Levels of Training
• Simply put, a novice, as we use the term here, is a trainee for whom
the stress applied during a single workout and the recovery from that
single stress is sufficient to cause an adaptation by the next
workout. The end of the novice phase is marked by a performance
plateau occurring sometime between the third and ninth month of
training, with variations due to individual differences. Programming
for the novice is essentially the linear progression model that is
described in the ACSM manual and defined specifically for weight
training in our book Starting Strength: Basic Barbell Training
(Aasgaard, 2007). It is important to understand here that the novice
is adapted to inactivity (as it relates to weight training) and therefore
progress can be made with training programs that are not specific to
the task involved.
Levels of Training
• For example, doing high-volume hypertrophy work would also
increase a novice's absolute strength for one repetition. A previously
sedentary beginner can even improve his 1RM (one-repetition
maximum) squat by riding a bike. This would not be the case with
intermediate or advanced trainees, where progress in strength,
power, or mass is absolutely linked to appropriate application of
specific training programs.
Novices accomplish two things with every workout: they "test" their
strength, and the test loads the body to become stronger in the next
workout. The act of moving 10 more pounds for the prescribed sets
and reps both confirms that the previous workout was a success at
improving the novice's strength and causes his body to adapt and
become stronger for the next workout.
Levels of Training
•
As the intermediate lifter begins to handle training loads closer to his
genetic potential, his recovery ability is also affected differently by the
stress. Recovery requires a longer period of time-a period encompassing
multiple workouts (efficiently managed using a weekly schedule). This is
because the athlete has developed the ability to apply stress to the system
that requires a longer period of time for recovery. For an intermediate
trainee, the stress required for a disruption of homeostasis exceeds the
capacity for recovery within that period of time (say, within the week). To
allow for both sufficient stress and sufficient recovery, then, the training load
must be varied over the week. This variation can take several forms, but the
critical factor is the distribution, which allows enough stress to be applied in
a pattern that facilitates recovery. The key to successful training in this stage
of development is to balance these two important and opposing
phenomena. Simple weekly periodization of training loads facilitates
recovery following one or more heavier training bouts within a single week.
Levels of Training
• Intermediate trainees benefit from exposure to
more exercises than novices. These athletes are
developing their skills with new movement
patterns, and as this happens they are
developing their ability to acquire new skills. It is
during this period that trainees actually become
athletes, choosing a sport and making decisions
that affect the rest of their competitive careers.
These decisions are more effectively made if
based on a broad exposure to a wide variety of
training and competition options.
Levels of Training
• The end of the intermediate phase of training is marked by a
performance plateau following a series of progressively more difficult
weekly training organizations. This can occur in as little as two years
or in as many as four or more, depending on individual tolerances
and adherence to year-round progressive training. It is likely that
75% or more of all trainees will not require programming complexity
beyond this level (remember, the amount of weight lifted or years of
training do not classify a trainee). Virtually all sports-specific weight
training can be accomplished with this model. Athletes in nonweightlifting sports will not train progressively in the weight room all
year; they will focus much of their training on their primary
competitive sport. This effectively extends the duration of this stage
in the trainee's development to the extent that even very
accomplished athletes may never exhaust the benefits of
intermediate-level weight lifting programming.
Levels of Training
• Advanced trainees in the barbell sports work relatively close to their
genetic potentials. The work tolerance of the advanced trainee is
quite high, given that the ability of an athlete to recover from training
is itself trainable. However, the training loads the advanced athlete
must handle in order to produce an adaptation are also quite high,
since the adaptation that brought the athlete to the advanced stage
has already occurred. This level of training volume and intensity is
very taxing and requires longer periods of recovery than do
intermediate training loads. Both the loading and the recovery
parameters must be applied in more complex and variable ways and
over longer periods of time. When combined, the loading and
recovery periods required for successful progress range in duration
from a month to several months.
Levels of Training
• For example, we may apply a single week of very heavy training to
induce adaptation. That week of training may require three or more
weeks of work at lighter loadings for complete recovery and
improvement to occur. The average slope of the improvement curve
here is very shallow (fig. 1-3), closely approaching maximum genetic
potential at a very slow rate, and rather large amounts of training
effort will be expended for rather small degrees of improvement. For
this reason too, the number of exercises advanced trainees use is
typically lower than for intermediates; they do not require exposure
to new movement patterns and stress types, since they have
already specialized and adapted to those that are specific to their
sport.
Levels of Training
•
Complex manipulation of training parameters is appropriate for use with these
trainees. The majority of trainees will never attain the level of development that
makes advanced periodization necessary, since most trainees voluntarily terminate
their competitive careers before the advanced stage is reached.
•
The elite athlete is in a special subset of the advanced category. Elite athletes are the
genetically gifted few who also happen to be motivated to achieve success despite
enormous physical and social costs. They have stayed in their sport by virtue of their
success and have dedicated themselves to training at this level because their training
investment has been returned. An advanced lifter is one, who has progressed beyond
the intermediate; an elite or professional lifter is one who performs at an professional
or elite level within the standards of the sport. (By this definition, the elite designation
could actually be applied to an intermediate lifter performing at the
national/international level. There occasionally exist a few athletes so talented and
genetically endowed that this situation occurs.)
Levels of Training
• Previous training has brought the elite athlete very close
to genetic potential, and additional progress requires
much greater program complexity to scratch out those
small improvements that might still remain unrealized.
These athletes must be exposed to training programs
that are very complex-highly variable in terms of stress,
although probably simple in terms of exercise selection
forcing the already adapted athlete closer to the ultimate
level of performance. At this point the program may be
considered in terms of several months, a year, or even
an Olympic quadrennium. Any approach to the training of
an athlete of this caliber is a highly individualized matter
and is beyond the scope of this text. We propose that far
less than 1% of all trainees regardless of training history
reach this level
3 Categories: General, General
Specific and Specific.
• General means exercises that do not directly assist in developing
sport skill; but rather, serve to develop general physical qualities
such as general work capacity, muscle cross-section, increased
bone density, connective tissue strength, flexibility/mobility, etc.
• General exercises would include Olympic Weightlifting, power lifts,
dumbbells, kettlebells, anything you can do with a barbell. This
would include gymnastics, pull ups, ring dips, handstand push-ups.
• General Specific means exercises which match the energy system
demands (speed of muscle contraction, duration of effort, etc) of the
sport skill and some or all of the active musculature yet do not
directly match the physical demands and direction of the sport skill.
• General Specific exercises would include would include met cons
where we are training the time domains and performing functional
movements performed at high intensity. Pushing and pulling of
weighted equipment that fit within the time domain of training, 4-10
seconds. Sprint work, over speed, resisted running, dot drills, speed
ladders and all athletically based footwork.
3 Categories: General, General
Specific and Specific.
• Specific qualifies are those which exactly match the
amplitude and direction of the sport skill and,
correspondingly, develop the special work capacity and
have a direct effect on the development of sport skill.
• Specific exercises are ones that are specific to football.
This includes 7 on 7, 1 on 1 drills, catching passes,
running routes, pass pro drills, foot work drills, running
ropes, line drills and anything that is directly related to
specific training football.
• CrossFit Football resides in the General and General
Specific training for Football. But by utilizing general
movements/skills and performing them in the General
Specific time components we can create a new way to
train for football, CrossFit Football.
How do we cycle the program?
•
Off-season
– Strength/Speed phase
– Strength/Speed/Metcon
– Strength/Metcon
•
Pre-season
– a. Strength
•
Season
– Strength/Metcon
Forging Powerful Athletes: 9
Basic Movements
•
•
•
•
•
•
•
•
•
Squat
Front Squat
Overhead Squat
Bench Press
Press
Push Press
Push Jerk
Deadlift
Power Clean
CrossFit Football Basic Movements
• The Squat is the cornerstone of every football
player’s power. Football is played using the legs.
A player goes from a loaded position and
explodes upon the snap of the ball. This loaded
or coiled position requires the legs to be able to
travel threw ROM and explode on contact.
Strength is the biggest ally of this process.
Through training the Back Squat a player can
develop his legs, gain size, strength, explosion
and violently generate force.
CrossFit Football Basic Movements
• Bench Press is considered a body builder move and not
considered functional, thus maybe due to legions of guys
at Gold Gym doing bench press with chrome weights this
move is not considered “functional” in the CrossFit
community. However, while this thought might have
merit, very few lifts are as functional in a sport as bench
is to football. In a game where a player is required to use
his hands to extend a defender or blocker the bench
press is vital. This movement builds a large strong chest
and excellent for shoulder stability if coached correctly.
Much like the squat if not done properly it can be
damaging. No other movement has as much function for
day-to-day survival playing in the “trenches” than the
bench press.
CrossFit Football Basic Movements
• Deadlift is the fundamental much like the back
squat because it incorporates a total body
movement. It recruits large muscles to pull big
weights off from a “dead” position to a standing
position. It teaches an athlete to start at the
bottom of a movement and under load pull to full
extension. A Deadlift is opposite of a squat
where an athlete starts at full extension drops
into a squatted position and returns to full
extension. This movement is as vital to the
football as any movement.
CrossFit Football Basic Movements
• The Power Clean is one of the fastest
movements in sports. The Clean is used for
explosion and violent movement. Much like the
push jerk and the front squat it requires a player
to generate force from his hips. A player starts
with an active hip and he travels into triple
extension generating force in a vertical plane.
Much like the vertical jump and push jerk it
forces the athlete to move dynamically. This
vertical dynamic movement is vital to football
success.
CrossFit Football Basic Movements
• The Split Jerk is the second part of the Clean and Jerk
movement. This movement teaches the player to
activate his hips and drive through to full extension and
split to catch the weight. It teaches a player how to
explode through his hips and generate power in a short
time period. The foot movement being done teaches foot
speed and the ability to drive a players foot into the
ground, thus having carry-over for an initial first step.
Every play in football starts with a explosive first step.
The split jerk also teaches hip function and this is vital to
a player’s ability to be successful on the field. A vertical
jump also demonstrates an athlete’s ability to generate
force in a vertical plane; the jerk also works at generating
force in a vertical plane.
Program Design
&
Motor Learning
Motor Learning & Program Design
•
Application of Loads & Stresses
–
General
•
–
Directed
•
–
ex: Movement drill
Scaling Metcons for a) Position specific b) Competition c) Team Accountability
–
–
–
–
•
ex: Explosive movement that resembles exact
Exact
•
•
ex: Olympic Lift
Specific
•
–
ex: Primal
Frequency
Intensity
Duration
Mode
Additional Topics
–
–
Politics of S&C [Head Coach / ATCs]
Chaos