HOUSTON TEXANS STRENGTH & CONDITIONING PROGRAM ...

Interval work is the most effective exercise to develop the anaerobic system. The
exercise prescription for an interval workout must include the following:
Time to complete interval.
Rest between intervals.
Number of reps performed.
Monitor the above information every time you run. If you don’t you may not improve
from your last workout.
For example, while running 200’s on the treadmill, you will run for 30 seconds. We
use 2 1/2 times the running time to recover during this workout. Therefore you’ll rest for
one minute and fifteen seconds (2 1/2 x 30 seconds = 1 minute and 15 seconds) and then
begin your next interval.
During each workout we time every interval as well as the recovery time between
reps. The distance you cover is not the key to developing the proper energy system. It’s
the intensity of exercise and the amount of time to complete the exercise that is the key.
We’ve inherited many running programs from track coaches. Many of these programs
were designed for athletes running a specific distance. Many had similar body types.
Your needs as a football player are to condition the specific energy systems used to play
football. Time and intensity of exercise is the key, not the distance you run.
For example, today’s workout is to run six 440’s (440 yards). Our 180-pound wide
receiver runs his first 440 in 60 seconds and his last 440 in 72 seconds. Our 320-pound
lineman runs his first 440 in 1 minute 40 seconds, and his last 440 in 2 minutes 45
seconds.
The distance run by both players is the same. Yet the amount of energy, and the
source of energy used by the two are different. To most effectively develop the same
energy systems, both players should exercise for the same period of time. The intensity
level should also be similar. If 60 seconds is the appropriate time you’ve selected, both
players should run for 60 seconds. The lineman will cover less distance, but the same
energy systems will be developed.
For any distance greater than 110 yards we use time and intensity (not the distance
run) as a guideline to develop the appropriate energy system.
Warming up before running.
Appropriate warm-up activities are always performed before beginning more intense
interval work. We utilize a series of hurdle exercises to actively stretch and warm up.
These are great exercises to warm up the hamstrings and the muscles surrounding the
hips. We elevate the height of the hurdles each week during the off-season.
We move from the hurdles to a series of movements on the quick foot ladder. We use
the ladder to make the transition to quicker moving activities (we do not use the ladder to
improve foot speed). These activities help prepare the muscles for our interval run of the
day.
Each workout listed below is designed to develop the ATP-PC system and the LA
system.
The following are the standard Texans interval routines we use and a brief
description of each:
Anding/Riley/Wright 21