2005 Cleveland Browns Intensive GPP

8/3/2019 2005 Cleveland Browns Intensive GPP

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Cleveland Browns 2005

Preparation Phase 1, Anatomical Adaptation Early Off-Season

As a strength and conditioning staff, our objective for you, as the athlete is to:1. Develop, reestablish, and increase your work capacity.

2. Reintroduce yourself to the fundamentals of strength development and dynamicfunctional flexibility.

3. Start eliminating structural weaknesses developed over the course of a season.

4. Provide a functional background on which to commence hypertrophy and strength

training.5. Using lower intensities will provide a means of active restoration.

6. Start eliminating unwanted body fat.

Training System

For the first two training blocks, we will utilize a form of traditional circuit training (TCT) known

as mixed circuit training (MCT). This method of combined development will employ traditional

strength training, dynamic flexibility, and cardiovascular training with active rest intervals.

The Principals of Mixed Circuit Training

1. Intensity of Exercise

Strength- training with approximately 50%-80% of ones 1 RM

Aerobic- training between 40-60% of ones maximal performance ability

over a long distance or 70%-80% of ones maximal capability with short, frequent

rest intervals.2. Density of Exercise or Work to Rest ratio

Strength- varying from 60 sec to 3 minutes.

Aerobic- none at low intensities or 30-90 seconds at higher intensities.

3. Volume of Exercise

Strength- large volume of total weight lifted using a higher number of repetitions.

Aerobic- covering longer distances with low intensities or shorter distances at a

higher intensity.

4. Duration of Exercise

Strength- 10-30 seconds

Aerobic- distance dependent5. Physiological Effect & Training Effect

Strength- muscular and power endurance, work capacity, muscle cross-section area,energy potential, and basic motor coordination.

Aerobic- cardiovascular efficiency, capillarization, oxygen uptake, aerobic capacity,

and work capacity.

6. Educational & Psychological Effect

Strength & Aerobic- Development of staying power, determination, foundation

of self-confidence, physical ability to mobilize oneself to do hard wok, and the ability

to resist fatigue.


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Training Instructions for Training Blocks I & II

1. General Warm-up [Active, Dynamic, and Prehabilitation] (15-20 minutes) make surethat your upper or lower body is thoroughly warmed up before beginning the MCT

program. You should be exhibiting a mild to medium sweat throughout the body partsthat you are preparing to train.

2. Upon completion of your warm-up, take a 5-minute break to mentally prepare and set up

or locate your exercise stations.

3. Perform prescribed workout but do not alter the order of the exercises or changeexercises within the training block. Prior to starting, make the needed modifications(choice of exercise when an Option is given), and then stick with it through the extent of

the training block. Not doing so will make it impossible to measure the onset of fatigueand systematic improvement. You should all understand what your limitations are, so

pick wisely.

4. As you will notice, these exercises are arranged or paired via lower body // upper body or

an agonist (muscles acting) // antagonistic (muscles opposing) fashion. Therefore, when

one muscle group is working or under contraction (upper body or chest), its paired or

opposing muscle group (lower body or back) is relaxing. This acts as a means of active

rest.

5. The same letter followed by an exercise number designates a pair. As an example, A1 &

A2 are trained together, followed by B1 & B2, then C1 & C2, etc.

6. Also, when pairing exercises you must complete all sets and reps given for that pair

before proceeding to the next pair. For example, complete A1 & A2 before moving on to

B1 & B2, and so forth.

7. Consequently,pay particular attention to the rest intervals. These have been chosen fora specific reason. If you do not have a stopwatch, clock, or watch, judge as close as you

can. For example, Training block I, Exercises A1 (Single leg press, 2x20) & A2

(Dumbbell BP, 2x15) with a 2 minute rest interval. Warm-up, Perform set 1 of A1, rest 2

minutes, perform set 1 of A2, rest 2 minutes, perform set 2 of A1, rest 2 minutes, performset 2 of A2. This will give you a total of 4 minutes rest (plus the time of training the

paired exercise) before performing the subsequent set.

8. The main lower body and upper body exercise should, if possible, be performedunilaterally (single limb) or with dumbbells. This is to correct any imbalances that have

occurred during the season.

9. It is imperative that you pick a weight that you can handle for all the sets designated!Use the highest repetition number for each exercise as the baseline number (even though

you might not have to perform that rep scheme on that particular day). As a general rule

of thumb, after the 1st set of 15 you should be able to perform an additional 4-6 reps, andafter the 2nd set 2-3 reps.

For example- Upper body highest set x rep scheme is 2x15


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Db bench press 2x15

Set 1 - 80# Dbs Perform 15 but could have got 19-21

Set 2 - 80# Dbs Perform 15 but could have got 17-18

Be intelligent and use our guidelines on determining your training weight. Warm-up

gradually and base your decision off of it. If you cannot complete the assigned reps, youare training to heavy. Make the adjustment since no one knows your body better than

you do.

10. You will perform 3 total body workouts over the period of a week. The training days arealternated in a Medium-Low-High or High-Medium-Low intensity fashion. It isimperative that you stick with the weight that you have previously chosen, in the highrepetition day, for the subsequent Medium and Low intensity days! Again, this acts as ameans of active rest.

For example:

Db bench press 2x15(High) 3x12(Medium) 4x8(Low)

Original weight Set 1-80# Set 1- 80# Set 1- 80#Chosen - 80# Dbs Set 2- 80# Set 2- 80# Set 2- 80#

Set 3- 80# Set 3- 80#

Set 4- 80#

11. Again, please notice that your first upper body day is at Medium intensity (3x12), but

base your weight chosen off of the prescribed reps on the High intensity day (2x15).

Your first leg day is at high intensity (2x20) so all-subsequent workouts for that training

block should be based off of your chosen weight. Dont guess make an educated decision

based off of your warm-up and current state of trainability.

12. SLOW COOK IT - We understand that the weight you have chosen remains constant.But you must understand that muscles adapt quicker then tendons and ligaments.Therefore, you must resist the temptation to increase you loading on the Medium andLow intensity days. Do not, I repeat, do not, train to failure!!!

13. Maintain perfect exercise technique. If you cannot, the load chosen is to heavy!

14. At the conclusion of every strength training session, you will be asked to performaerobic conditioning at a medium intensity of your own pace, and not truly pushing

yourself for 20-30 minutes! Preferably the stair master, elliptical, or arc trainer andfor variation utilize the bike for spinning or treadmill for conversational jogging.

15. Cool down (5-10 minutes). This can consist of any type of static stretching, yoga, green

band stretching, hang off of a glute/ham, easy body weight exercises throughout the full

range of motion, duck unders and step overs (a barbell positioned in a rack or imaginary

hurdles), and the quadrupted series on all 4s.

16. Remember, there is no justice in this world so you must create your own! See you onMonday, March 21st, the first day of off-season workouts. If you would like to come back

earlier, feel free, were here willing and waiting.

17. NEVER HESISTATE TO CALL WITH QUESTIONS OR CONCERNS!

Buddy 440-891-5148 or Milo 440-891-5163


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Background Information

1. Traditional circuit training (TCT) performed with lighter weights (25) with no rest intervals, and without aerobicconditioning has been proposed as a highly successful system for developing all-around

fitness. This claim is far from accurate. Instead, research has shown that TCT by itself is

insufficientin developing strength and power, and only modest at best in developing local

muscular endurance, cardiovascular fitness, and decreases in body fat. Limiting

ourselves to just one form of exercise does not allow us to produce simultaneous

maximum conditioning of strength, aerobic fitness, and flexibility.

2. In actuality, TCTs major limitation is imposed by its very attempt to introduceaerobic conditioning into conventional weight training. The elimination of rest intervals

prevents one from using heavier weights and maintaining posture perfect form

throughout an exercise. Only when rest intervals are reintroduced into mixed circuit

training (MCT) can all-around conditioning become possible.

3. Therefore, the concurrent development of many fitness factors must utilize manydifferent means and methods. Incorporating both weight and endurance training (MCT)

with active rest intervals produces superior results to TCT in terms of improvements instrength and cardiovascular stamina. This allows for a specific and the desired training

effect for football.

4. Question: Football is not an aerobic sport so why develop the cardiovascularsystem? Correct but the aerobic pathway plays a vital role in human performance and isthe foundation for all sports, if for no other reason than work capacity, recovery, and

overall improvement of the cardio-pulmonary system. Randomized team sports,involving continuous motion performed with varying bursts of power are required to have

a properly developed aerobic system. This will allow you and our team to perform at a

maximal intensity in the last half of the game and season.

5. It is important that you realize a new and stable level of general and specific fitnesscannotbe maintained if restricted to a short time frame. Granted, all the necessaryabilities can be quickly gained from intensive training, but the resulting positive

physiological processes are as quickly lost as they were gained. Therefore, the stability

of a high level of fitness is proportionally related to the length of time it took to acquireit. In other words, start preparing for the upcoming season now.

6. Dynamic flexibility is a must for joint health especially in aging athletes. Movementabout a joint creates changes in pressure in the joint capsule that drives nutrients from the

synovial fluid (the fluid a joint is encased in) toward the cartilage of the joint. Sincecartilage lacks its own blood supply, the chrondrocytes (the cells that produce cartilage),

must depend on diffusion of oxygen and nutrients directly from synovial fluid for

survival. Appropriately, joint mobility correlates highly with joint health.


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GENERAL WARM-UP for Training Blocks I & II

(Active + Dynamic + Prehabilitation)

*You must warm-up to train not train to warm-up!

I. Active (5-10 min) Warm-up utilize any piece of conditioning equipment or

jump rope

II. Dynamic Warm-up Calisthenics

a. Jumping jacks x10b. Split jacks x10 (1 leg in front, 1 behind, arms same as JJ)

c. Long Striders x10 (same leg placement as SJ, pull the rope with arms)

d. Neck flexion & extension x5/5

e. Lateral flexion & extension x5/5 (ear to shoulder)f. Shoulder rolls x5/5 (hands on hips)

g. Long arm swings x10

h. Arm circles x5/5 (small to big)i. Exaggerated good mornings x5/5 (trunk flexion & extension toes to

heels)

j. Side bends x5/5 (straight arms, hands touch knees)k. Staggered wide stance hip circles x5/5

l. Knee circles x5/5

m. Ankle plantar & dorsi flexion x5/5

n. Ankle inversion & eversion x5/5o. Split squats x5/5 (lunge position)

p. TKEs 2x20 use bands, low box, or multi-hip unit

III. Dynamic Warm-up Hip mobility

a. Leg swings x5/5 (side to side)

b. Leg swings x5/5 (front to back)c. Quadrupted (all 4s) hip abduction (to side) x5/5

d. Quadrupted hurdlers forward x5/5

e. Quadrupted hurdlers backward x5/5f. Hurdle mobility (place barbell in a rack, visualize imaginary hurdles, or

use a stretch cord) - Duck unders x10

g. Hurdle mobility - Step overs x10

IV. Prehabilitation

a. 4-way Neck

b. Shrugsc. Rotator cuff/External & Internal Rotation


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TRAINING BLOCK IFebruary 7 th-18 th

(2 weeks)


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TRAINING BLOCK I February 7th-18th

1. General Warm-up2. Prehabilitation

a) 4-way Neck - Performed slow and under control (machine, stability ball leans into wall, manual with partner,

neck harness, with bands, wrestling bridges)M- 2x20 / W- 2x12 / F- 2x15

b) Barbell Shrugs - Normal grip using NO straps!M (Isometric emphasis) - 2x20 10 sec high hold + 10 reps then repeat = 1 setW (Submax eccentric emphasis) 2x20 + 4-2-1 tempo (4 sec lower-2 sec hold-1sec raise)

F (Dynamic emphasis) 2x20 (normal reps)

c) Rotator cuff/External & Internal Rotation @ 0 degrees - (dumbbell, cables, bands)External Rotation - Away from body, stay in the box with rolled up towel under arm

M (Isometric emphasis) - 3x5 + 2-5-1 tempo (2s lower-5s hold-1s raise)W (Submax eccentric emphasis) - 2x8 + 6-1-1 tempo (6s lower-1s hold-1s raise)

F (Dynamic emphasis) 3x10 (normal reps)Internal Rotation - Towards body, open arm outside box with rolled up towel under armM/W/F- Dynamic emphasis (normal controlled reps) 2x15-20

EXERCISE Sets x reps+ Rest

Intervals(RI) inbetween pairs

TrainingWeight based

off of highestreps

Coaching points

A1. Single leg

Leg press

M-2x20 + 2m RI

W-4x10 + 1m RIF-3x15 + 90s RI

Position heel high and dig it into the plate. If

unavailable, stationary alternate lunges are a viablealternative.

A2. Dumbbell,Hammer, ormachine BP

M-2x15 + 2m RIW-4x8 + 1m RIF-3x12 + 90s RI

Palms in and elbows at 45.

B1. Front Hover M/W/F-3x20s +

1m RI

On forearms and toes. Keep hips up & make entire

torso as tight as possible.

B2. Lazy

Supermans

M/W/F-

3x10 R&L + 1m

RI

Face down on floor, 1 hand under forehead, lift opposite

arm & leg from glute, squeeze torso. Hold for 2s.

C1. Body weightReverse Hypers

M-2x20 + 1m RIW-4x10 + 1m RI

F-3x15 + 1m RI

Use a reverse hyper, glute/ham (reverse body position,grab foot plates), or place a stability ball on a bench and

grab underneath. Perform slow and controlled.

C2. Cable Tricep

extensions

M-2x15 + 1m RI

W-4x8 + 1m RIF-3x12 + 1m RI

Dynamic reps. Maintain constant tension on triceps by

not letting the bar travel past 90 degrees of elbow bend.

D1. McGill sit-ups

M/W/F-3x15R&L + 60s RI

Just shoulder blades off ground. Make torso as tight aspossible while lifting chin & chest to ceiling (add weight

or change arm position to increase difficulty), hold for3s. Straight legs ankle in dorsiflexion.

D2. 4-way hipflexion

M/W/F- 3x10R&L + 60s RI

Stand erect. Flexion (up), extension (back), abduction(out from body), & adduction (in towards body).

E1. Double leg

Leg curls

M-2x20 + 90s RI

W-4x10 + 90s RIF-3x15 + 90s RI

Use any machine but point toes (plantar flex) to

inactivate calf muscles.

E2. Vertical lat

row

M-2x15 + 90s RI

W-4x8 + 90s RIF-3x12 + 90s RI

Use front lat cable, Hammer high pulldown or row, or

variation. Maintain a statically held torso at 70 degrees.Use any handgrip.

F1. Seated calfraises

M-2x20 + 60s RIW-4x10 + 60s RI

F-3x15 + 60s RI

For soleus. Stretch to the fullest, perform slow andunder control.

F2. Contra-lateral

shoulder raise

M-2x15 + 60s RI

W-4x8 + 60s RIF-3x12 + 60s RI

1 arm in front and 1 to the side. Maintain scapular

plane, 80/30and never above 90 degrees.


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3. ***AEROBIC CONDITIONING4. Cool down


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TRAINING BLOCK IIFebruary 21 st March 4 th

(2 weeks)


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TRAINING BLOCK II February 21st- March 4th

1. General Warm-up2. Prehabilitation

d) 4-way neck Change exercise from TB I. Perform slow and under control (machine, stability ball leans intowall, manual with partner, neck harness, with bands, wrestling bridges)

M- 2x15 / W- 2x10 / F- 2x12

e) Dumbbell Shrugs - NO straps!M (Isometric emphasis)- 2x20 10 sec high hold + 10 reps then repeat = 1 setW (Submax eccentric emphasis) 2x20 + 4-2-1 tempo (4 sec lower-2 sec hold-1sec raise)F (Dynamic emphasis) 2x20 (normal reps)

f) Rotator cuff/External & Internal Rotation @ 0 & 45 degrees - (dumbbell, cables, bands)External Rotation - Away from body, stay in the box, arm under towel at 0

M (Isometric emphasis) - 2x5 at 0& 45+ 2-3-1 tempo (2s lower-3s hold-1s raise)W (Submax eccentric emphasis) - 2x10 + 4-1-1 tempo (4s lower-1s hold-1s raise)

F (Dynamic emphasis) 3x10 (normal reps)Internal Rotation - Towards body, open arm outside box with rolled up towel under armM/W/F- Dynamic emphasis (normal controlled reps) 2x10-12

EXERCISE Sets x reps+ Rest

Intervals(RI) in

between pairs

Training Weightbased off of

highest reps

Coaching points

A1. Dumbbell Step-ups (boxshould be adjusted so thigh is

slightly below parallel to ground)

M-2x15 + 2m RIW-4x8 + 90s RI

F-3x12 + 90s RI

Non-dominant leg first. Drive heel thrubox & squeeze glute.

A2. Dumbell, Hammer, or

machine Incline

M-2x20 + 2m RI

W-4x10 + 1m RIF-3x15 + 90s RI

Palms in and elbows at 45.

B1. Side Hover M/W/F-3x10-20sec R&L + 1m RI

On 1 forearm and side of foot. Hips upand make entire torso as tight as

possible.

B2. Quadrupted Supermans M/W/F-

3x10 R&L + 1mRI

On all 4s, opposite arm & leg.

Squeeze floor together, make torsotight, and hold for 2s.

C1. Stability ball hip extensions +

leg curl

M-2x15 + 90s RI

W-4x8 + 90s RIF-3x12 + 90s RI

Make torso tight, squeeze glutes to

extend hips then curl ball underneath.

C2. Dumbell JM presses M-2x20 + 90s RI

W-4x10 + 90s RIF-3x15 + 90s RI

Place the db on your chest by tipping it

on the corner of its side, pause thenpress.

D1. Negative to neutral stabilityball crunch

M/W/F-3x10 R&L+ 60s RI

Hook feet, lean back as you follow thenatural curve of the ball. Squeeze

torso, and hold parallel position for 3s.

D2. Hip flexors M/W/F-3x20 + 60s

RI

Hanging Knee to chest, Roman chair,

Logan hip flexors on cable, orvariation.

E1. Standing calf raise M-2x15 + 90s RIW-4x8 + 90s RI

F-3x12 + 90s RI

For gastroch. Stretch to the fullest,maintain tension, and perform under

control.

E2. Horizontal lat row M-2x20 + 90s RI

W-4x10 + 90s RIF-3x15 + 90s RI

Chest supported, long cable row, db

row or Hammer parallel row. Pull toput change in your pockets.

F1. Strap pulls M-2x20 + 60s RIW-4x10 + 60s RI

F-3x15 + 60s RI

Pull strap to nose with elbows high.

F2. Lateral shoulder raise M-2x15 + 60s RI

W-4x8 + 60s RIF-3x12 + 60s RI

Use dumbbells, cable, or machine.

Maintain scapular plane with arms not

going above 90.

3. ***AEROBIC CONDITIONING


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4. Cool down

TRAINING BLOCKIII

March 7th

18th

(2 weeks)


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Training Instructions for Training Block III

1. In this two-week block, you will begin a traditional training template. To the best of yourability, please select the appropriate load with each exercise and keep in mind the set x

rep scheme. At this time, we would rather have you underestimate than overestimate.

2. Pay attention for NOT all exercise are paired. As a reminder, the same letter followed by

an exercise number designates a pair. As an example, A1 & A2 are trained together,

followed by B1 & B2, then C1 & C2, etc. On your leg day, the first three exercises are

paired, A1 & A2 & A3, while the squat is not. The same holds true for the bench press

and vertical lat row, as they also are not paired.

3. Concluding the strength training session, you will notice we have introduced theinfamous Dynamic warm-up. You will find two variations, Dynamic warm-up #1 and #2

at the end of this workout. We understand that the majority of you (okay, all of you) do

not like this in the least bit, but unfortunately it is very important in the development of

general movement patterns for any athlete. Plus, this will give you a window of

adaptation before you report back on Monday, March 21st when the real Dynamic warm-

ups commence.

4. During this two-week time frame, you will also be all asked to perform a reasonableamount of aerobic conditioning on the treadmill. This is more intensive in nature, but

still abides by the guidelines in developing your aerobic system. As you will notice, we

have given miles per hour (mph) ranges understanding that all individuals are notcreated equal. Run according to your capabilities but within the required parameters.

5. Following the treadmill training, we strongly encourage all individuals that need to

continue to lose weight to resume exercising using the same recommendations we gave

you during the first two training blocks. At a medium intensity or a conversational

exercise pace for an additional 20-30 minutes on any piece of equipment.

6. As always, NEVER HESISTATE TO CALL WITH QUESTIONS OR CONCERNS!

Buddy 440-891-5148 or Milo 440-891-5163


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TRAINING BLOCK III March 7th March 18th

Monday, March 7th

1. Active Warm-up (10-15 minutes) utilize any piece of conditioning equipment or jump rope.

EXERCISE Sets x reps

+ Rest Intervals (RI) inbetween sets or pairs

Training

WeightsUsed

Coaching points

A1. 4-way Neck(If possible, changeexercise from TB II)

2x20 + 60s RI Perform slow and controlled. Choice of machine, stability ball leans into wall, manualwith partner, neck harness, with bands, wrestling

bridges.

A2. Barbell Snatch gripShrugs

2x20 + 90s RI Wide grip with hands on outside rings. Usestraps if available!

B1. Rotator cuff/External& Internal Rotation @ 0

& 45 & 80/30 degrees

1x12 each of 3 positionsand each arm + 60s RI

Dynamic reps. Choice between dumbbells,cables, or bands.

B2. Iso-hold push-ups 3x20s + 60s RI Stack 2-45# plates upon one another. Squeezechest & upper back to store elastic energy.

Elbows at 45.

C1. Sub-max eccentricBench press with aDynamic effort off of

chest

4x5 reps + 60% of your1 RM (season max) + 6-0-X tempo + 3m RI

Control and store elastic energy on the 6slowering portion (lower w/your back) andEXPLODE as fast as possible on the raising (X

tempo).

D1. Iso-miometric

Vertical lat row

3x6-5-4-3-2-

1+1dynamic rep + 2m

RI

Change exercise from TB I. Use front lat cable,

Hammer high pulldown, or variation. Maintain a

statically held torso at 70.

E1. 1 triceps

pushdowns

4x8-10 + 90s RI Change bar attachment from TB I. All the way

down, half way up and down again is 1 rep.

E2. Sub-max eccentric

dumbbell hammer curls

4x8-10 + 4-0-1 tempo +

90s RI

4 sec lengthening.

F1. Posterior deltoid-Single arm bent overlateral raise

3x15 Maintaining a flat back & neutral head (perfectposture while bent over) use a low cable ordumbbell. With a slightly bent elbow raise arm

parallel to ground w/thumb in line w/ear.

F2. McGill series -

Shooters

3x10 R&L leg Maintain a neutral spine (pain free ROM). Keep

head on ground & apply gentle pressure into theground via low back. Alternate legs in a cycling

fashion w/ankles in doriflexion.

G1. Standing cable

retract-row (no rotate)

2x10 R&L Use cable system and maintain scapular plane,

80/30.

G2. Rotational Sidecrunches

3x12-15 Lying on your side, stretch to the fullest, andlaterally flex your torso. Use a stability ball,

glute/ham, or a bench with a partner.

3. Dynamic warm-up #1 for Training Block III.

4. ***AEROBIC CONDITIONING on a treadmill1 minute jogging and 2 minutes recovery walk (between 2.5 3 mph) x 5 reps @ a 1% grade (a total time on

the treadmill of 15 minutes).OL between 6.5 7 mph


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DL between 7 7.5 mph

LB/TE/FB/QB/HB between 7.5-8.5 mphRB/DB/WR between 8 9 mph

If you need to lose weight, this is the perfect time to do so. After the treadmill training, exercise at a medium intensityor conversational exercise for any additional 20-30 minutes on any piece of equipment.

5. Cool down continuing walking until your heart rate returns to normal then static stretch, use a green band, or hang

off of the glute/ham.TRAINING BLOCK III March 7th - March 18th

Wednesday, March 9th


EXERCISE Sets x reps+ Rest Intervals

(RI) in betweensets or pairs

TrainingWeights

Used

Coaching points

A1. Parallel Wall sits 3x20s + 60s RI Sit in imaginary chair against wall, drive heels thruground and turn pubis up.

A2. TKEs 3x20 + 60s RI Use band, low box, or multi hip

A3. Seated groinabduction (out) &adduction (in)

2x15 + 60s RI Use any selectorized machine. Perform slow andcontrolled.

B1. Hurdle mobility 2x10 step overs2x10 duck unders

Set barbell in rack, stretch a cord, or utilize imaginaryhurdles.

C1. Barbell squatsOr

Double leg Leg press(Start light)

3x8+4-2-Xtempo + 3-4m RI

3x10+4-2-Xtempo + 3-4m RI

4 sec down, 2 sec iso hold at bottom, X equalsEXPLODE out of the hole. Maintain perfect posture, ass

back, and chest up, while driving thru your heels. Dontsacrifice technique for weight.

D1. 45Hyperextension 2x10+4-1-2tempo + Body

weight + 90s RI

These are not reverse hypers. Set pad at hips, lock legsand bend at the waist. Start straight out, keep chin tucked

on chest, and lower for 4s while rising for 2s.

E1. Pull-thrus 3x10-12 + 90s RI Use low cable. Maintain perfect posture, stick ass back,

and keep head & chest up.

E2. Globetrotters 3x10 R&L leg

(20 total)

Statically maintaining a V-sit position, alternate passing

(draw a figure 8) a med ball or weight plate whilescissoring your legs.

F1. Single leg Iso-miometric Leg Curl

3x6-5-4-3-2-1+1dynamic rep

Change machine from TB I. Point toes (plantar flex) toinactivate calf muscles.

F2. Partner passes w/amed ball

3x12-15 Maintaining neutral spine, curl-up and throw a med ballto a partner (or into wall) over your knees.


4. ***AEROBIC CONDITIONING on a treadmill1 minute jogging and 2 minutes recovery walk (between 2.5 3 mph) x 6 reps @ a 1% grade (a total time onthe treadmill of 18 minutes).

OL between 6.5 7 mphDL between 7 7.5 mphLB/TE/FB/QB/HB between 7.5-8.5 mphRB/DB/WR between 8 9 mph

If you need to lose weight, this is the perfect time to do so. After the treadmill training, exercise at a medium intensity

or conversational exercise for any additional 20-30 minutes on any piece of equipment.

5. Cool down continuing walking until your heart rate returns to normal then static stretch, use a green band, or hangoff of the glute/ham.


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Friday, March 11th


EXERCISE Sets x reps

+ Rest Intervals (RI) inbetween sets or pairs

Training

WeightsUsed

Coaching points

A1. 4-way Neck 2x12 + 60s RI Perform slow and controlled. Choice of machine, stability ball leans into wall, manual

with partner, neck harness, with bands,wrestling bridges.

A2. Barbell Snatch grip

Shrugs

2x20 + 90s RI Wide grip with hands on outside rings. NO

straps!B1. Rotator cuff/External& Internal Rotation @ 0& 45 & 80/30 degrees

1x12 each of 3 positionsand each arm + 60s RI

Dynamic reps. Choice between dumbbells,cables, or bands.

B2. Iso-hold push-ups 2x30s + 60s RI Stack 2-45# plates upon one another. Squeeze

chest & upper back to store elastic energy.

Elbows at 45.

C1. Sub-max eccentric

Bench press with aDynamic effort off ofchest

4x4 reps + 65% of your 1

RM (season max) + 6-0-Xtempo + 3m RI

Control and store elastic energy on the 6s

lowering portion (lower w/your back) andEXPLODE as fast as possible on the raising (Xtempo).

D1. Sub-max eccentric

Vertical lat row

3x8+ 6(lengthening)-1-1

tempo + 2m RI

Use same machine & grip pattern as you used

on Monday. Maintain a statically held torso at

70.

E1. 1 tricepspushdowns

4x8-10 + 90s RI Stay with same bar attachment. All the waydown, half way up and down again is 1 rep.

E2. Sub-max eccentricdumbbell hammer curls

4x8-10 + 4-0-1 tempo +90s RI

4 sec lengthening.

F1. Posterior deltoid-

Single arm bent overlateral raise

3x12 Maintaining a flat back & neutral head (perfect

posture while bent over) use a low cable ordumbbell. With a slightly bent elbow raise arm


F2. McGill series -

Shooters

3x10 R&L leg Maintain a neutral spine (pain free ROM).

Keep head on ground & apply gentle pressureinto the ground via low back. Alternate legs in

a cycling fashion w/ankles in doriflexion.

G1. Standing cableretract-row (no rotate)


80/30.

G2. Rotational Side

crunches

3x12-15 Lying on your side, stretch to the fullest, and

laterally flex your torso. Use a stability ball,glute/ham, or a bench with a partner.

3. Dynamic warm-up #1 for Training Block III (see attached sheets).

4. ***AEROBIC CONDITIONING on a treadmill1 minute jogging and 2 minutes recovery walk (between 2.5 3 mph) x 7 reps @ a 1% grade (a total time onthe treadmill of 21 minutes).OL between 6.5 7 mph

DL between 7 7.5 mph


16/21

LB/TE/FB/QB/HB between 7.5-8.5 mph

RB/DB/WR between 8 9 mphIf you need to lose weight, this is the perfect time to do so. After the treadmill training, exercise at a medium intensity



TRAINING BLOCK III March 7th

- March 18th

Monday, March 14th


EXERCISE Sets x reps+ Rest Intervals (RI) inbetween sets or pairs

TrainingWeightsUsed

Coaching points

A1. Parallel Wall sits 2x30s + 60s RI Sit in imaginary chair against wall, drive heelsthru ground and turn pubis up.


A3. Seated groinabduction (out) &

adduction (in)

2x15 + 60s RI Use any selectorized machine. Perform slowand controlled.

B1. Hurdle mobility 2x10 step overs2x10 duck unders

Set barbell in rack, stretch a cord, or utilizeimaginary hurdles.


Double leg Leg press

3x8+4-2-X tempo+ 3-4m RI

3x10+4-2-X tempo+ 3-4m RI

+10#s forsquats+20-25#s forleg press

4 sec down, 2 sec iso hold at bottom, X equalsEXPLODE out of the hole. Maintain perfect

posture, ass back, and chest up, while drivingthru your heels. Dont sacrifice technique for

weight.

D1. 45Hyperextension

2x10+4-1-2 tempo +

Body weight + 90s RI

+10-15#s

(hold plate ordumbbell)

These are not reverse hypers. Set pad at hips,

lock legs and bend at the waist. Start straightout, keep chin tucked on chest, and lower for 4s

while rising for 2s.

E1. Pull-thrus 3x10-12 + 90s RI Use low cable. Maintain perfect posture, stick

ass back, and keep head & chest up.


(20 total)

Statically maintaining a V-sit position, alternate

passing (draw a figure 8) a med ball or weightplate while scissoring your legs.

F1. Single leg Sub-max eccentric Leg

Curl

3x8+6(lengthening)-1-1tempo

Same machine as last Wednesday. Point toes(plantar flex) to inactivate calf muscles.

F2. Partner passes w/a

med ball

3x12-15 Maintaining neutral spine, curl-up and throw a

med ball to a partner (or into wall) over yourknees.


4. ***AEROBIC CONDITIONING on a treadmill1 minute jogging and 2 minutes recovery walk (between 2.5 3 mph) x 6 reps @ a 1% grade (a total time onthe treadmill of 18 minutes).

OL between 6.5 7 mphDL between 7 7.5 mphLB/TE/FB/QB/HB between 7.5-8.5 mphRB/DB/WR between 8 9 mph




17/21


Wednesday, March 16th


EXERCISE Sets x reps+ Rest Intervals (RI)

in between sets orpairs

TrainingWeights

Used

Coaching points

A1. 4-way Neck 3x10 + 60s RI Perform slow and controlled. Choice of machine,stability ball leans into wall, manual with partner,

neck harness, with bands, wrestling bridges.

A2. Barbell Snatch grip

Shrugs

3x15 + 90s RI Wide grip with hands on outside rings. Use straps

if available!

B1. Rotator cuff/External& Internal Rotation @ 0& 45 & 80/30 degrees

1x12 each of 3positions and eacharm + 60s RI

Dynamic reps. Choice between dumbbells, cables,or bands.

B2. Iso-hold push-ups 1x60s Stack 2-45# plates upon one another. Squeezechest & upper back to store elastic energy. Elbows

at 45.

C1. Sub-max eccentricBench press with a

Dynamic effort off ofchest

6x3 reps + 70% ofyour 1 RM (season

max) + 6-0-X tempo+ 3m RI

Control and store elastic energy on the 6slowering portion (lower w/back) and EXPLODE

as fast as possible on the raising (X tempo).

D1. Dynamic Vertical latrow

3x8-10 Keep everything the same as previous two

workouts. Maintain a statically held torso at 70.

E1. 1 triceps

pushdowns

4x8-10 + 90s RI Stick with same bar attachment. All the way

down, half way up and down again is 1 rep.

E2. Sub-max eccentric

dumbbell hammer curls

4x8-10 + 4-0-1 tempo

+ 90s RI

4 sec lengthening.

F1. Posterior deltoid-Single arm bent overlateral raise

3x10 Maintaining a flat back & neutral head (perfectposture while bent over) use a low cable ordumbbell. With a slightly bent elbow raise arm


F2. McGill series -

Shooters

3x10 R&L leg Maintain a neutral spine (pain free ROM). Keep

head on ground & apply gentle pressure into theground via low back. Alternate legs in a cycling

fashion w/ankles in doriflexion.

G1. Standing cable

retract-row (no rotate)


80/30.

G2. Rotational Sidecrunches

3x12-15 Lying on your side, stretch to the fullest, andlaterally flex your torso. Use a stability ball,

glute/ham, or a bench with a partner.


4. ***AEROBIC CONDITIONING on a treadmill1 minute jogging and 2 minutes recovery walk (between 2.5 3 mph) x 7 reps @ a 1% grade (a total time on

the treadmill of 21 minutes).OL between 6.5 7 mphDL between 7 7.5 mphLB/TE/FB/QB/HB between 7.5-8.5 mph

RB/DB/WR between 8 9 mph


18/21


5. Cool down continuing walking until your heart rate returns to normal then static stretch, use a green band, or hang

off of the glute/ham.

TRAINING BLOCK III March 7th - March 18th

Friday, March 18th


EXERCISE Sets x reps+ Rest Intervals(RI) in between

sets or pairs

TrainingWeightsUsed

Coaching points

A1. Parallel Wall sits 1x60s Sit in imaginary chair against wall, drive heels thruground and turn pubis up.


A3. Seated groinabduction (out) &

adduction (in)

2x15 + 60s RI Use any selectorized machine. Perform slow andcontrolled.

B1. Hurdle mobility 2x10 step overs2x10 duck

unders

Set barbell in rack, stretch a cord, or utilizeimaginary hurdles.


Double leg Leg press

3x8+4-2-Xtempo+ 3-4m RI3x10+4-2-X

tempo+ 3-4m RI

+10 more #s forsquats+20-25 more #s

for leg press

4 sec down, 2 sec iso hold at bottom, X equalsEXPLODE out of the hole. Maintain perfect

posture, ass back, and chest up, while driving thru

your heels. Dont sacrifice technique for weight.

D1. 45Hyperextension

2x10+4-1-2

tempo + Bodyweight + 90s RI

+10-15 more #s

(hold plate ordumbbell)

These are not reverse hypers. Set pad at hips, lock

legs and bend at the waist. Start straight out, keepchin tucked on chest, and lower for 4s while rising

for 2s.

E1. Pull-thrus 3x10-12 + 90s

RI

Use low cable. Maintain perfect posture, stick ass

back, and keep head & chest up.


(20 total)

Statically maintaining a V-sit position, alternate

passing (draw a figure 8) a med ball or weight platewhile scissoring your legs.

F1. Single legDynamic Leg Curl

3x8 Same machine. Point toes (plantar flex) to inactivatecalf muscles.

F2. Partner passes w/amed ball

3x12-15 Maintaining neutral spine, curl-up and throw a medball to a partner (or into wall) over your knees.


4. ***AEROBIC CONDITIONING on a treadmill

1 minute jogging and 2 minutes recovery walk (between 2.5 3 mph) x 8 reps @ a 1% grade (a total time onthe treadmill of 24 minutes).OL between 6.5 7 mphDL between 7 7.5 mph

LB/TE/FB/QB/HB between 7.5-8.5 mphRB/DB/WR between 8 9 mph

If you need to lose weight, this is the perfect time to do so. After the treadmill training, exercise at a medium intensity




19/21

DYNAMIC WARM-UP #1 for Training Block III

1. Neck extension/flexion 5/5

2. Neck lateral flexion/extension 5/5

3. Neck circles 5/5

4. Shoulder rolls forward/backward 5/55. Big arm circles forward/backward 5/5

6. Rope pulls 5/5

7. Back slaps 5/5

8. Exaggerated good mornings 5/5

9. Side bends 5/5

10. Staggered wide stance hip circles 5/511. Knee circle 5/5

12. Ankle flexion/extension 5/5

13. Ankle inversion/eversion 5/5

14. Ankle circle into ground 5/5

15. 60% TECHNICAL BUILD-UP 20/20

16. Ankle bounce up/back 10/10

17. Knee tucks up/back 10/10

18. Lunge walk up/back 10/10

19. High skip up/back 10/10

20. Standing leg swings flexion/extension 10/10

21. Standing leg swings abduction/adduction 10/10

22. 60% TECHNICAL BUILD-UP 20/2023. Shuffle up/back 10/10

24. Carioca up/back 10/10

25. Exaggerated carioca up/back 20/20

26. Lateral high knees up/back 10/10

27. Figure 4 stretch 15s/15s

28. Frog stretch 15s/15s

29. 3D hip flexor & straight leg hamstring 15s/15s/15s/15s

30. Mountain climbers (knees inside elbows) 10/10


32. Butt kicks up/back 10/10

33. High knees up/back 10/10

34. Walking toe touch up/back 10/10

35. Hip rotation-walk up/skip back 10/10

36. Lying high kicks 10/10

37. V-outs 10

38. Iron cross (on back) 5/5

39. Scorpions (on belly) 5/5

40. Quadrupted series (all 4s) 5/5/5/5/5

Hurdlers forward/backward

Knee to chest w/bent knee reverse hyper


20/21

Lift knee to side

Leg straight back swing side to side


DYNAMIC WARM-UP #2 for Training Block III

1. Neck extension/flexion 5/5

2. Neck lateral flexion/extension 5/5

3. Neck circles 5/5

4. Shoulder rolls forward/backward 5/5

5. Big arm circles forward/backward 5/56. Rope pulls 5/5

7. Back slaps 5/5

8. Exaggerated good mornings 5/5

9. Side bends 5/510. Staggered wide stance hip circles 5/5

11. Knee circle 5/5

12. Ankle flexion/extension 5/513. Ankle inversion/eversion 5/5

14. Ankle circle into ground 5/5


16. Ankle flips up/back (heel to toe walks) 10/10

17. Lateral knee tucks up/back 10/10

18. 45Lunge walk up/back 10/1019. Low skip up/back 10/10

20. Forward walking leg swings 10

21. Forward walking toe touch 10


23. Shuffle & turn 10/10

24. Carioca & turn 10/1025. Exaggerated carioca & turn 20/2026. Lateral high knees up/back (facing sideways) 10/10

27. Figure 4 stretch 15s/15s

28. Frog stretch 15s/15s

29. 3D hip flexor & straight leg hamstring 15s/15s/15s/15s30. Wide mountain climbers (knee outside elbows) 10/10


32. Backward walk (heel to butt) 10/10

33. Back pedal 10/10

34. Backward high knees 10/10

35. Backward walking front leg swings 10

36. Backward walking toe touch 1037. Low backward skip 10

38. High backward skip 10

39. Backward walk hip rotation 10

40. Backward skip hip rotation 10

41. Quadrupted series (all 4s) 5/5/5/5/5

42. Hurdlers forward/backward

43. Knee to chest w/bent knee reverse hyper44. Lift knee to side


21/21

45. Leg straight back swing side to side


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2005 Cleveland Browns Intensive GPP

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