As we complete the first off-season cycle of lifting for football, we approach testing week for strength. The off-season program consists of 4, 8 week cycles, based on the priciples of undulating periodization progression. In lay-mans terms, undulating periodization just means we attack a different energy system in the body each day. Last week we tested linear speed, multi-directional change of direction, lower body power, upper body power, body weight and body fat. Almost all of the guys have shown improvement by shaving 1-2 tenths off of their 40 and pro shuttle times, while gaining feet in the kneeling power ball toss for upper body power and in the broad jump for lower body power.
This upcoming week we will test in the Bench, Squat, Power Clean, 1 minute sit-up, chin-up and the Sit-and-Reach for hamstring flexibility. I am confident we will see the same impressive jumps in strength as we saw last week in speed and power. We will use all testing results as motivation and for evaluation to continue making improvements as the next cycle begins.
- Coach R
