Texans strength and conditioning coach Dan Riley writes his ...

More documents

Recommendations

Info

My advice to our players is warm-up before stretching. If you stretch it should be toimprove your flexibility, not to prevent an injury.I am 16 years old and play football in England. I am looking for the bestworkout for a middle linebacker? How do your routines vary from positionto position?Nik HaywoodLogic dictates that once you find the “best” strength training workout for alinebacker, it should also be the same workout used by a quarterback, linemen, widereceiver, or any position.The number one priority for all athletes, regardless of position, must be short andlong-term injury prevention. When a coach finally finds the ultimate “best workout,”it must be utilized by all players (regardless of position).The function of your muscles is the same as any member of your team (regardless ofposition). Our goal is to find those methods producing the best results and thenemploy those techniques with every member of our team.Once a strength coach finds out how to best develop strength, all players should usethe same routines. The only difference will be the degree of development. With thesame effort, some athletes will respond better than their teammates, simply becausethey possess a better genetic predisposition for adding muscular size andstrength.We all possess some ability to add muscle strength and size. An athlete with the bestphysiological, anatomical, neurological, and biomechanical, advantages will respondthe most.During his induction speech at the National Football League Hall of Fame, formerPenn State offensive linemen Mike Munchak acknowledged me and the strengthprogram at Penn State for adding forty-five pounds of muscle during his first twoyears at Penn State.I have explained to “Munch” that he was a big person with a big frame and had verygood developing potential. Through the normal maturation process he was going togain a significant amount of weight whether he lifted weights or not. One of theadvantages of being a college strength coach is capitalizing on the maturationprocess. Most college athletes generate some of their best physical gains betweenthe ages of eighteen and twenty years-old.At Penn State all of our players used the same routines yet few of our playersresponded with the same degree of muscular strength and size as did Mike Munchak.Far more important than the routine, the sequence of exercises, the set/repcombination, or the equipment used, is the genetic potential of the individualathlete.For an athlete to generate significant strength gains there are certain genetic assetsshe/he must possess. If you are blessed with a higher degree of these assets you will
espond more favorably (regardless of the program, equipment, set/rep combinationyou use).This physiological phenomenon can be observed with competitive weightlifters.Weight classes range from the super lightweight to the super heavyweight. Each ofthe competitive weightlifters uses the same methods, techniques, and equipment,yet the gains in strength and degree of development is different.This same physiological phenomenon exists with our players. Each position requiresa specific job description. Remember, the function of an activity dictates the physicaldesign of the athlete.The physical demands of defensive lineman on the field are different than thephysical demands of a defensive back. Gary Walker and Aaron Glenn are both ProBowl players. Yet if we asked them to switch positions each would fail miserably. Itwould be impossible for Gary to cover speedy receivers and just as impossible forAaron to take on mammoth offensive linemen at the line of scrimmage.Gary and Aaron each possess the same muscles. They both use the same Texansweight workouts. What is the physical difference between how much Gary and Aaronrespond to the same workout? Obviously Gary has better potential to add muscularstrength and size due to the position he plays and the developing potential he musthave. That is why he is a defensive lineman and Aaron is a defensive back. It hasnothing to do with the exercises performed, the set/rep combination, or theequipment used.Organizing a strength program for a football player (and most athletes) is easy. Totalbody strength is a priority. We divide the body into five major segments:1. Neck2. Hips & Legs3. Midsection4. Upper Body5. ArmsRefer to past installations of the Fitness Corner and our player’s training manual forguidance on how to perform an exercise and organize a workout.All athletes should have the same opportunity to experience the same muscularbenefits. If there is a program that is “best,” common sense dictates that all athletesshould use this program.Ray, Everett, Virgil, and myself, are constantly looking for safer, efficient and moreeffective methods, to generate maximum gains in strength. If we find a better wayNik, we will implement those methods all of our players, not just our linebackers.
Page 1 and 2: Texans strength and conditioning co
Page 3: perform more work at a higher level

Texans strength and conditioning coach Dan Riley writes his ...

You also want an ePaper? Increase the reach of your titles

Delete template?

Save as template?