Welcome to Dan Riley's latest installment of Texans Fitness Corner ...

Welcome to Dan Riley’s latest installment of Texans Fitness Corner. The
response continues to be overwhelming. We will continue to post selected
answers to your questions throughout the year.
NOTE: Before engaging in any new physical activity, always consult your physician.
I am a new offensive line coach for the Munich Rangers, located in Munich,
Germany. What specific strength and conditioning routines do you
recommend for offensive linemen that are different from the other
positions
-- Coach Thomas Grimm
Congratulations on your new position. You have the same last name as current NFL
O-line coach Russ Grimm. I have known Russ for 20 years. During my career with
the Redskins I was fortunate to have the opportunity to work with Russ during his
stellar 11-year career as an NFL offensive lineman.
Russ has been nominated for induction into the National Football League Hall of
Fame. After retiring as a player, Russ coached the offensive line for the Skins. He is
currently coaching the O-line for the Pittsburgh Steelers. Russ is recognized as one
of the most eminently qualified coaches in the League and is destined to become a
head coach in the near future.
One of my most fond memories of Russ is the confrontations he used to have with
Randy White each time we played the Cowboys. Russ played left guard and lined up
over Randy. He was responsible for blocking him on most plays. There was little
conversation between the two but there was mutual respect.
There was a third party that always created a bigger problem for Russ. That third
party was Mark May (current ESPN announcer). Mark (nickname is Mayday) played
right tackle and didn’t have to block Randy. He and Randy didn’t get along too well
on the field. They were constantly exchanging expletives.
During one game our offense was in the huddle with Joe Theismann trying to call a
play. While in the huddle Mark had turned around and was pointing and screaming at
Randy (with Randy screaming back). Russ was screaming at Mark to shut up or
come and play left guard.
When they came off the field Mark was laughing because he had Randy and Russ
mad at him. Russ was screaming at Mark telling him to shut his mouth because he
was getting Randy riled up and making it harder for Russ. Mark said, “Sure Russ,
whatever you say.”
The next series Mark shoved Randy in the back and a brawl erupted. You gotta love
that Mayday.
Enough talk about Coach Grimm of the Steelers, let’s talk about Coach Grimm of the
Rangers, and the strength and conditioning program for your linemen.

Carter Toole is the Director of our Texans website. He receives the questions for the
Fitness Corner and passes them on to me. Your question is a good one but
somewhat general in nature. I’ll do my best to answer your question in the space
available.
I would also suggest you to refer to past installments of the Fitness Corner for
additional information. Carter has stored our past Fitness Corner installments in the
link titled, Fitness Corner Archive. It is located at the end of this installment.
The strength and conditioning profile for our Houston Texans (and your Munich
Rangers) will incorporate seven basic components. Each component must be
addressed individually. The seven components include the following:
Strength and ConditioningProfile for the Houston Texans
· Nutrition
· Muscular Fitness
· Flexibility
· Conditioning
· Specific Speed & Quickness Training
· Skill Development
· Rest
All of our players will utilize the same training protocol for each of the components
listed above, except for Specific Speed & Quickness Training and Skill Development.
The Motor Learning Community agrees that Skill Development is very specific.
Athletes must practice the exact skills they use to play the game to refine those
specific skills. It’s almost impossible to duplicate any of those skills in the weight
room unless you clear an area and have your players put on the pads and scrimmage
at full speed. Skills are specific. Don’t try to imitate football skills in the weight room.
It can’t be done.
I’m not a football coach. I can’t advise you on how to improve the skills used to play
offensive line. I’d recommend you exchange ideas with other offensive line coaches
for this information.
I can tell you that the transfer of skill from one task to another (task to task
transfer) is almost non-existent. For example, the skills used to jump rope will not
transfer to the skills used to pass protect. The message is, whenever possible
practice the exact skills your players will use in a game.
Sage states, “Studies of motor skill transfer from one task to another are not
numerous but they do consistently support the notion that there is little transfer

from one task to another. In summarizing data on task-to-task transfer with motor
tasks it appears that there is little transfer of any kind.”
Therefore don’t waste valuable time and energy practicing skills that aren’t specific
to the exact task at hand.
Intra-task transfer is a term used by motor-learning experts to describe several
tasks performed in sequence to complete a skill. Transfer does take place with intratask
transfer.
I have observed Russ Grimm coach the offensive line by having them (from their
stance) practice their first step only. Over and over, the linemen would practice
taking their first step. He would then have them practice hand placement, followed
by a second step. Each task was practiced individually and eventually put together
and practiced from beginning to end at full speed.
Each of these individual tasks when practiced individually will transfer to the whole
task at hand. This is called intra-task transfer. My only advice regarding skill
development is to have your offensive linemen spend as much time as possible on
the exact skills they will use to play the game. The same is true for all positions.
Specific Speed and Quickness is the other fitness component we individualize by
position. The best way (and the only way) to develop and maintain the specific
fitness levels used to play the game of football is to eventually play the game of
football at game speed. We can’t create the intensity of game like conditions (an
opponent, spectators, television coverage, etc., speed of the game) in our off-season
conditioning program.
Specificity of conditioning is a term we use to describe the specific adaptations that
take place physically from an exercise or activity. Conditioning is very specific. The
energy demands used to run block and pass protect are different than the specific
energy demands used to run in a straight line.
Our off-season running and conditioning program is designed to target the energy
systems our players use to play football. Our goal is to get them in good enough
shape to go to summer camp and use football to get them in shape to play the game
of football.
The only way to develop the exact level of conditioning needed to play the game of
football is actually play the game of football. It’s unrealistic to expect our players to
play football all year in an attempt to stay in football shape.
During the off-season all of our players (to include our offensive linemen) utilize the
same conditioning and running regimen. Several weeks before going to summer
camp we encourage our players to implement position specific conditioning drills we
call, “Skilled Pattern Running.” These conditioning patterns are specific to each
position. If your players had wet paint on their shoes while playing a game, you
could observe the specific tracking patterns each position player uses during a game.

Skilled pattern running (SPR) is an attempt to duplicate some of the position specific
patterns performed on the field. It is our last attempt before going to summer camp,
to prepare our players for the specific physical demands of their position.
There are some basic running patterns associated with each position. SPR is an
attempt to imitate these basic patterns. I also use SPR during the season to
complete the rehab process if a player is returning from an injury. Below is the
description of SPR that we give to our players.
Skilled Pattern Running
Equipment Used: football field/open grass area.
Exercise time: time used to complete one pattern
Rest interval: time used to jog back to the starting position
Number of reps: 10
Rest between sets: 1 1/2 - 2 1/2 minutes
Two significant benefits can be obtained from using SPR. First, you begin to
familiarize the neuromuscular system with the position specific drills you will use
when you report to camp. Second, it can be used as a conditioning tool for the heart
and lungs, as well as your muscular system. The time to begin skilled pattern
running is several weeks before reporting to summer camp.
We’ve organized these skill patterns into a series of ten different routes. From a
designated starting point perform the first skill pattern all out and slowly jog back to
the starting point. Immediately perform the second skill pattern and again jog back
to the starting point. Continue this process until each of the ten skill patterns has
been executed.
This completes the first set of your skilled pattern running. Perform three to five sets
of ten different skill patterns. The rest interval between each set will be dependent
upon your fitness level. A minimum of 1 1/2 minutes to a maximum of 3 minutes
recovery time should be allowed between sets. Perform each pattern all out and pay
attention to detail regarding any specific techniques emphasized by your position
coach.
Several players can run the skill patterns in succession. The first player runs a skill
pattern. While he jogs back to the starting position a second, third, and fourth player
can immediately run the pattern in succession.
Coach Grimm, I suggest you provide your players with a diagram of each of your
patterns (originating from the same starting position). You can laminate the sheet of
paper for protection. Give copies to your players. If it is large enough the athletes
can set the diagram on the ground at the starting point and use it as a reference.
Another option is to make it small enough to hold in the palm of the hand and give
one to each player.

A brief description of each pattern is listed below. The patterns will change by
position but the administration will remain the same.
OFFENSIVE LINE SKILL PATTERNS
NumberPattern Description
1. sprint 10 yards -- sprint straight ahead 10 yards pushing off left foot
2. sprint 10 yards -- sprint straight ahead 10 yards pushing off right foot
3. 45-degree start -- start pushing off with left foot and sprint 10 yards at a 45-
degree angle
4. 45-degree start -- same as above but start pushing off with right foot
5. pull right -- pull right with first step a drop step with right foot and whip right arm
off right foot and sprint parallel to L.O.S. 10 yards and sprint up field 5 yards.
6. pull left -- same as above but pull left and whip left arm
7. pass set -- take pass set off ball (7steps) and sprint 10 yards up field 5 yards
8. pass set -- take pass set at L.O.S. & hold for a count of 1001, 1002, then sprint the L.O.S.
10 yards to the right and up field 5 yards
9. pass set -- same as above but to the left
10. sweep drill right -- lose 1 ½ yards turn right and sprint the L.O.S. 10 yards then turn up
field and block outside support
11. sweep drill left -- same as above but turn left
12. backpedal -- come out of stance take a pass set and backpedal 10 yards
Perform each set all out and allow three minutes recovery between each skill set. Cool down
and stretch after completing skill set #3. As fitness levels improve you can decrease recovery
time.
Skill Set # 1: 1, 2, 3, 4, 5, 6,7, 8, 9, 12
Skill Set # 2: 5, 6, 7, 8, 9, 10, 11, 3, 4, 12
Skill Set # 3: 11, 10, 9, 8, 7, 6, 5, 4, 3, 12

Each set should be performed as a 10-play drive. Finish off each pattern and jog slowly back
to the huddle (starting point). Have your linemen warm up and be ready to perform each of
the patterns at game speed.
We administer the same strength program to all of our players. Our two primary strength
program objectives are:
1. Primary objective must be to prevent injury.
2. Enhance the abilities used to play the game.
Our basic training philosophy incorporates the following criteria:
1. Develop total body strength.
2. Neck muscles must be the number one priority.
3. Place an equal emphasis on all other exercises.
4. In-season training is the period of priority.
5. Eliminate non-productive exercise - perform as little exercise as needed to produce the best
results.
6. Perform both multi-joint and isolation exercises.
7. Keep accurate records.
8. Incorporate variety - perform a variety of different exercises and use all types of equipment
to include barbells, dumbbells, machines, bodyweight, and manual resistance.
Conclusion:
Coach Grimm, on behalf to the Houston Texans, best of luck this season with the Munich
Rangers. Go Texans!
References: Riley, Dan, Arapoff, Jason, Washington Redskins Strength & Conditioning Manual,
Spring 2000.