strength and conditiong study

7/30/2019 Strength and Conditiong Study

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Running head: MARIETTA COLLEGE FOOTBALL

MARIETTA COLLEGES STRENGTH AND CONDITIONING PROGRAM

A Thesis

Presented in Partial Fulfillment of the Requirements for

The Degree Masters of Education in the

Graduate School of Marietta College

By

Nicholas Joseph Goeser, B.A.

*******

Marietta College

2005

Approved By

______________________________

Dr. Bill Bauer

Department of Graduate Studies Education


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Marietta College Football 2

DEDICATION

I would like to dedicate this paper to my family, who have been supportive in

everything that I have done. They have allowed me to pursue a profession that I am very

passionate about. Without them, I would not be graduating with a Masters Degree from

Marietta College. Thank You.


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ACKNOWLEDGEMENT

Again I want to thank my family who have been very supportive through my

experiences at Marietta College.

I want to thank Bill Bauer who has been my advisor and my professor in many of

my classes. Without his help, I would not have survived the Masters Program.

I would also like to thank Tim Polasek for the University of Stevens Point, Rustin

Clewien from Concordia University, and Mark Sipple from the University of Wisconsin

Eau Claire for getting me the information that I needed to complete this project.

Lastly, I want to thank the rest of the coaching staff at Marietta College who have

allowed me to be part of the program at Marietta College. They have been patient with

me and supportive of getting a Masters Degree from Marietta College.


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ABSTRACT

The purpose of the study was to explore the gains football players achieve over

the spring semester of 2005 at Marietta College. The researcher had the football players

tested in bench press, squat, and power clean as soon as the spring semester began of 05.

The researcher then put the players through a vigorous semester workout of lifting and

running. The players were again tested at the end of the semester in the same lifts. The

researcher evaluated the numbers to better understand if the players met their maximum

potential. The researcher then compared results with other college football programs that

have similar weight lifting programs. The researcher evaluated the Marietta Colleges

strength and conditioning program and made changes to enhance the strength program at

Marietta College.


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TABLE OF CONTENTSPage

Abstract3

Chapters:

1. Introduction....7

Statement of the Problem.8

Purpose and Research Hypothesis...8

Theoretical Perspective9

Definition of Terms10

Delimitations and Limitations of Study.13

2. Review of Literature....14

3. Method......24

Study Design..24

Procedures..24

Instruments.....33

Preliminary Results....33

Timeline.....33

4. Data Analysis....35

5. Summary, Recommendations, and Future Implications.42

Summary42

Recommendations..43

Future Implications43


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6. References.....45

7. Appendix...47

Appendix A- University of Wisconsin Eau Claire Strength Program...47

Appendix B- University of Wisconsin Stevens Point Strength Program..48

Appendix C- Concordia University Strength Program..49


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CHAPTER 1

INTRODUCTION

To be a competitive football team in the NCAA, teams need many different

factors to make them successful. A team needs good leadership, needs to take

responsibility, and have commitment to their program for them to succeed. Being a

dedicated football player involves doing these things on and off the field. A major

component in a football team reaching their maximum potential takes place in the off

season. For an athlete to reach their full potential as a football player, it takes complete

dedication of the individual. Research proves that a football player is developed in the

eight months during the year that they are not involved in the sport. Research proves that

Marietta College has developed into one of the better teams in its conference because of

its intense lifting program

Marietta College has a long history of competitive football teams. Football

started at Marietta in 1892, competitors were Ohio State, Wittenberg, and Otterbein in

that first year. Marietta College is said to be one of the oldest programs in college

football history. Through the years Marietta has had very good teams such as the 1995

team that were 8-1 and bad teams such as the one in 1981 that had a record of 0-9.

Currently, Marietta College plays in a very competitive conference the Ohio Athletic


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Conference (OAC), many say that it is the best in Division III. A conference that

contains such opponents such as Otterbein, Wilmington, Ohio Northern, Capital,

Baldwin-Wallace, John Carroll, Muskingum, Mount Union, and Heidelberg.

This study proves the current staff at Marietta College has put together a strength

and conditioning program that is very comparable to the top programs in NCAA football.

A program that challenges athletes each and every day to be the best college football

players that they can be.

Statement of Problem

Current research shows that football teams should be well conditioned powerful

athletes. But how can you ensure that each athlete reaches their full potential in the

weight room? Or what research shows that one program is any better than the rest? This

study proves that Marietta College strength and conditioning program does a good job of

getting the most out of each and every football player. Past research has not proven how

one strength and conditioning program for football is any better than another program.

Marietta believes that they have a very good strength and conditioning program. The

researcher proves that they do have a good program one that compares similarly to other

successful programs. By addressing this problem it will help the strength and

conditioning coaches at Marietta have the best program that they can be.

Purpose and Research Questions or Hypothesis

Research was done on this topic so Marietta College Football coaches can help change

and understand how to improve their strength and conditioning program. Research


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helped them to better understand on how Marietta College compares to other college

football programs around America. The researchers intent was to help the coaches

develop this program into one of the top teams in Division III football.

Theoretical Perspective

The researchers hypothesis is that Marietta College has a very good strength and

conditioning program, and it compares very similarly with other college football

programs around the U.S. The researcher also believes that there are slight changes that

should be made to maximize the strength of each and every football player. The research

shows that strength and conditioning at Marietta College will bring them to the next level

of competitive division 3 football.


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Definition of Terms

NCAA: National Collegiate Athletic Association

Strength and Conditioning: The process of developing a player through weight training

and speed training.

Core Lift: Lift in which one or more of the large muscles groups are needed.

Assisted Lift: Lift in which only one small muscle is needed.

Medicine Ball: A heavy basketball sized ball that is used in the weight room.

Plyometric exercises: refers to activities that enable a muscle to reach maximal force in

the shortest possible time. They are exercises that lengthen the muscle to increase speed

and stability.

Definition of Lifts

Power Clean Warm-Up: Shrug thigh, Shrug Shin, Power Clean, Front Squat Use 50%

of your power clean max for the weight. Start with a power clean grip standing straight

up. Squat down as you roll the bar down your legs. Once you reach the middle of your

thigh do a shrug. Repeat this, but this time go to the middle of your shin. After this, do apower clean and finish with a front squat. Do this 3 times in a row for each set. The

warm-up consists of 3 sets.

Power Clean Warm-Up: Power Clean Dead lift, Power Clean Shrugs Use the same

weight you will use for your warm-up set of power cleans. Start in the same stance you

would for a power clean and then stand up with the bar. Do this three times in a row foreach of the three sets. Next, start in the same stance only this time explode up and end

with a shrug. Do this three times in a row for each set.

Complex Warm-Up 1: Start with the bar and one ten pound plate on each side. Do six

Upright Rows in a row. Next do six Hang Snatch's in a row. After that do six squats

with a shoulder press at the top of each squat. The next exercise is six good mornings.

Finally, do six bent over rows. This is meant to be done fast and one exercise into thenext.

1 Arm Bent Over Row: Put your left hand and left knee on bench, by using dumbbellallow it to hang in your right hand, use an upward movement and pull dumbbell to your

chest until your arm is past a 90 degree angle, slowly bring dumbbell back to starting


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position. Make sure you maintain a flat back through the whole exercise. Once downwith the right arm, work the left side putting your right hand and right knee on the bench.

1 Arm DB Bench Alt.: Get in same position as normal bench press, bring bothdumbbells to your chest, and now press the dumbbell in your right hand to the ceiling.

Once you have brought it back down, press the dumbbell in the left hand to the ceiling.Repeat this until you have done the required reps on each arm.

3 Way Delts:

A. For your first of the three exercises, start with dumbbells at your side in a

standing position, keep arms straight and bring them to a position parallel to the groundstraight out in front of you, slowly bring back down to the starting position for each rep.

B. Second exercise, keep your arms at your side holding the dumbbells. From

this position raise your arms straight out to your side until they are parallel to the ground.Then, bring them back to resting position each set.

C. Third exercise, have a slight bend in your knees and push your butt back until

your torso is parallel to the ground. From this position, let the dumbbells hang straightdown and then pull them straight out to the side, like a reverse fly. To complete each repbring them back to resting position.

Bent Over Rows: Lift is done using a barbell with an overhand grip, Lift weight offground and bring to a standing position hanging from hands, have a slight bend in your

knees and push your butt back. Bring your chest toward the ground until your torso is

almost parallel to the ground. Make sure your back remains flat back. Weight should behanging in front of you. Pull barbell toward bottom of rib cage, and slowly allow it back

to starting position.

Biceps: Any lift that works the front muscle between the elbow and the shoulder, suchlift as a bicep curl.

Cuban Press: Start with 10lb. dumbbells hanging to your side in a standing position,first shrug the weight and keep the arms nice and straight, then bring weight up toward

body till elbows are parallel to ground and forearms are in a hanging position, next rotate

arms so weight is above arms with elbows still at a 90 degree angle, last step is tostraighten arms and lift weight above head bringing weight together, repeat same steps on

way back down to starting position. You need to hold the shrug during the whole rep.

The shrug is the last thing to release at the end of the rep.

DB Lying Flies: Start with dumbbell in each hand, start by laying on bench and have

arms extended upward with weight together, have a slight bend in your arms and bring

weight down to your sides till you get a good stretch in your chest, and return to startingposition, it is like hugging a tree


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DB Shoulder Press: This lift is done while sitting down (with no back rest), bringdumbbells up near head so elbows make 90 degree angle, press weight over head and

touch at the top, then bring back to starting position.

Elbow on Knee Ext. Rot.: Sit on ground and bring one knee up to 90 degree angle, lift

is done by resting elbow on inner part of knee and rotating arm from top to bottom withdumbbell in hand.

Incline Flies: Lift is done on incline bench, bring arms above head with dumbbell in

each arm, have a slight bend in the arms and bring arms down to the side until you feel a

good stretch in the chest, return to starting position. Remember it is like hugging a tree.

Lying Med. Ball Pops: While lying down, have your partner stand on a bench over the

top of you holding a weighted med. Ball. Partner will drop med. Ball from the benchtowards your chest. Catch the ball and throw it back. Keep your back and shoulders on

the ground and explode through while throwing ball back to partner.

Manual Neck: This is a four-way exercise: With your back on a bench, a partner willput resistance on the top of your head and press down. Work your neck by resisting while

your partner is pushing down and resist again while you bring your head back up. These

same type of movements will be done while lying on your left and right side (workingboth sides of the neck) and on your stomach (working the back part of the neck).

Med. Ball Push-Ups: Do this exercise with any hard covered med. Ball. Place hands ontop of the med. ball and lower yourself down as you normally would while doing a push-

up. Press back up and lock your arms out, this is one rep.

Pause Squat: Do a normal squat, going to parallel or below, and then pause for a 3 countbefore returning back to the top. This is one rep.

Perfect Push-ups: Be in normal push-up position, and lower yourself to the ground. Atthe bottom of the push-up, hold for a 3 count and then press yourself back up. This is one

rep.

Power Clean Shrug: Start in power clean position and explode from starting position

while shrugging the bar.

Straight Bar Shoulder Press: Lower bar to middle of your neck and then press back up

while locking out your elbows.

Standing External Rotation: Keeping your elbows bent and your arms at 90 degrees,rotate your arms up and down using whatever weight is comfortable. Always keep your

elbows bent and your arms at 90 degrees.


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Step-ups: Place the bar on your back in proper squat position. Step up on to a bench orbox with one leg and explode your opposite leg towards your chest. Rotate from one leg

to another.

Triceps: Lift that works the muscle of the back part of the arm between the elbow and

the shoulder, such lift as the triceps extension.

Upright Row: Take regular bench press bar and grip your hands no more then thumblength apart. Pull bar up towards the top of your chest and the bottom of your chin.

While doing this pull your elbows toward the ceiling.

Delimitations and Limitations of the Study

Delimitations to this study would be that in previous years most of the testing

times of the kids have been analyzed. In the past few semesters data has been collected

but no comparisons have been made. Other delimitations are that the researcher is able to

get hands on approach to the strength and conditioning program at Marietta College.

Limitations to this research are that some of the weight lifting equipment was

ruined in a recent flood (September 2004) they experienced. Because of this the lifters

needed to move their workout sessions to the recreation center and do not have the

equipment that they are usually accustomed to. Another limitation to the study is that

Marietta College is a Division III school they do not have all the equipment that maybe a

Division I school would have. This limitation may not allow the coaches to specialize in

each different muscle group to properly train that area and may not see the kind of results

other bigger schools would have. Another limitation to the study would be the athletes

themselves. Coaches can not persuade each and every athlete to give maximum effort

every time they are in the weight room. They also can not control if athletes are taking

care of the bodies, such things as using drugs or drinking alcohol. These things will

affect athletic performance in the researchers study.


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CHAPTER 2

REVIEW OF LITERATURE

As the football season comes to a conclusion, the second phase for a football

player begins. For many players it is a time to put on that much needed muscle mass, for

others its time to loss a few extra pounds. The off season strength and conditioning

programs used at most high school and universities can dramatically change an athlete

from one year to another. Many times you will hear the phrase There Is No Off-

Season, this is very true in the game of football. Many times the athlete is developed in

the eight months of the year they are not involved in the game (Williams 1994). The off

season is a time for players to develop the strength and speed that is needed to be a

successful football player.

Athletes need to believe in strength and conditioning programs for teams to be

successful. At the college level, it can be the difference between a successful team and a

losing team. Athletes need to dedicate their body by giving it proper nutrition, working

hard in the weight room, and working hard in speed and conditioning training to be an

above average football player. Research in this paper discusses what it takes for an

athlete to take the next step to be the best player that they can be.


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Eating properly is one of the most important parts of an athlete gaining their full

potential. A football player should eat from the five main food groups: bread and pasta,

fruit, vegetables, milk, and meat. Proper nutrition ensures the body will have the proper

energy for maximum output. Protein consumption is essential in the building of muscle

mass in athletes. Protein which contains amino acids is what supports growth and muscle

maintenance in the body. Athletes should avoid eating fats, sugars, and oils to ensure

proper nutrition (Baechle et al, 2000). A problem many college athletes face is their lack

of knowledge about proper nutrition. Research shows that many college freshmen

believe that eating fast food four or five times a week is perfectly normal. Research also

stated, that many freshmen consume many beverages that are unhealthy and are unaware

of the negative effects (Jonnalagadda 2001). To ensure that athletes are consuming the

right foods and beverages, it is essential for coaches and administrators to properly

educate athletes.

Being able to properly motivate a student athlete is one of the toughest jobs in

coaching. Strength and conditioning coaches need to find a way to motivate players each

and every day. Research has shown that by setting goals for your weight lifting program

you can challenge these athletes. Goal setting makes an athlete strive for something that

they can hopefully achieve. Athletes feel gratification when they can reach their goal and

they will continue to work hard to meet their next goal. But for a team to become a great

team motivation must come from within each player. Researchers call this intrinsic

motivation and this is the single most important thing for an athlete (Baechle et al, 2000).

If an athlete is unable to motivate themselves internally, they will never be more than an


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average athlete. Once a team is properly motivated they will then be successful in the

weight room.

To begin a weight lifting session athletes should always start with some kind of

warm-up. Warm-ups are done to get the body moving and gets the blood flowing. They

usually will last about 10 to 15 minutes and involve things like jogging, riding bike, and

jump roping. Once completed a specific warm-up is suggested, this involves warming-up

the muscle groups that will be used on this particular day. Doing something like push-ups

on days that bench pressing is to be completed would be a great way to incorporate a

specific warm-up (Baechle et al, 2000). When an athlete is properly warmed up the risk

of injury has dramatically decreased and they are now ready to begin the strength training

program.

There are many different ways to train a muscle group depending on the desired

outcome. All result in muscle growth, called hypertrophy, which occurs in high intensity

weight training were the muscle fibers actually split. Once the fiber splits it then grows

resulting in an increase in diameter of the muscle. Training for strength is the first way to

train a muscle; this is accomplished by doing high resistance, few repetitions, and having

a full recovery period. Training for strength is often used by athletes looking to

dramatically increasing their strength such as shot putters, weight lifters, and football

players. The second way to train your muscles would be through training for muscle

size; this is done by moderate loads, many repetitions, and moderate rest time between.

This way of training is done by mostly body builders to increase the muscle size.

Muscular endurance is the last way to train the muscles; this is done by using light

weight, high repetitions, and little recovery between sets. This endurance training is done


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by athletes that compete in aerobic exercises such as sprinting and jumping (Baechle et

al, 2000). When training a football player it is important to train that player to increase

their strength, muscle size, and endurance to make them a complete player. Coaches

must also factor in what position each player is playing, for example, an offensive

lineman should be doing much more strength training than endurance training. While a

receiver or cornerback will need to do more endurance training than strength training.

This is called position specific weight training program in which the program is

developed around the players position, this will be discussed in later chapters.

When making a strength and conditioning program for a team, coaches must first

decide what the players are trying to accomplish in the weight room. This concept is

called specificity, in which coaches develop the program specifically on the players are

trying to accomplish. Most sports want to develop power which is the main determinant

of performance (Kawamori 2004). Research has proven that most football coaches want

their players to increase their size, speed, and strength. Core lifts are the first discussed

in developing your athlete. A core lift is a lift that involves using 1 or 2 of the main

muscle groups. A lift like the bench press uses the muscles of the chest and the back

when done correctly. Core lifts are hard on the body and only one is suggested to be used

daily. Core lifts are also sometimes called multi-joint exercises because athletes use

more than one joint when demonstrating the exercise. Core lifts are divided into

structural lifts and power lifts. Structural lifts are lifts such as the bench press or back

squat in which proper form is needed and speed is not. Power exercises involve having

speed or explosiveness to complete the lift, such as the power clean or snatch (Baechle et

al, 2000). In a recent article researchers compared football players using Olympic style


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lifting to players using traditional lifting. Olympic style lifting involves using explosion

to lift the weight such as the power clean, snatch, and push jerks. Traditional lifting

involved using common lifts such as bench, squat, and dead lift to train the players. The

results indicated that players doing Olympic style lifts improved in squats and 40 times

but nothing else (Hoffman 2004). In conclusion, you must incorporate Olympic style

lifts and traditional lifts to have a successful program. A lift that does not require using

any of the large muscle groups is an assistance lift and only uses smaller muscle groups

such as the biceps, triceps, or calf. These are sometimes called single-joint exercises

because only one joint is needed (Baechle et al, 2000). Including both of these types of

lifts into a program is the main component in a successful lifting regiment.

The next step in developing a weight program is determining a training frequency.

A training frequency is how many times a player lifts in a week, or how long each weight

lifting session lasts. Many different aspects go into frequency including the sport season,

training load, exercise type, and other training you plan on incorporating in an athletes

program (Baechle et al, 2000). If an athlete is competing at a high level in the weight

room and asked to perform at a high level in speed and agility training it is often very

hard to do. A recent study looked at how football players strength changes over the

course of a football season. It found that if a player does not lift at a high level over the

duration of a season their strength will dramatically decrease (Hoffman 2003). In another

recent, article researchers discussed a strength and conditioning program and how the

athletes only lift twice a week, one very demanding session and one fairly light session.

Research found that through the course of the year this program would lose most of the

strength that they developed through the off-season (Wroblewski 1999). It is essential for


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strength coaches to have the players on the right frequency to maintain the strength in the

athlete.

The next step in program design is making an exercise order. This is very

important because athletes need to have their full strength when doing core lifts such as

power clean or squat. If an athlete does many assisted lifts first they will have no energy

for the very important core lifts. Another important aspect in exercise order is working

the different parts of the body. An athlete should not work the same area in consecutive

days, if an athlete is going to use their legs one day they should use your upper body the

next. It is also important to do lifts that compliment each other. For example, if an

athlete is going to work the biceps one day they also need to work the opposite muscle

for stability. If the bicep is getting worked but the triceps is not injury will occur

(Baechle et al, 2000).

The last step that the researcher will talk about when developing a program is

training load, repetitions, and volume. The training load is the amount of weight that is

put on the bar when doing a certain amount of reps. Repetitions are the number of times

and athlete performs the lift that is specified, and volume is the total amount of weight

that is lifted over a lifting period (Baechle et al, 2000). In a recent article they discussed

differences in lifting in single repetitions (circuit training) and multi-rep training. This

article found that because multiple set training incorporates the volume needed the

strength of the athlete always increases (Galvao 2004). All three of these areas are very

important to training and maintaining an athlete. For an athlete to increase their strength

they need work that muscle by doing few reps with heavy weight and for an athlete to

increase endurance they need to do many reps with light weight, liked discussed earlier.


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To test an athlete in a particular area we often used a one rep max which is the maximum

amount of weight an athlete can do in a particular lift. Other programs might use a test in

which a player lifts a weight as many times as possible which also tests fatigue. An

example of this would be the testing administered on NFL players when they compete

each year at the combine. Players are tested at a weight of 225lbs and recorded on the

maximum amount of repetitions accomplished, this is just another way to find a max

(Mayhew 2004). Strength and conditioning coaches are then able to figure out the

percentages, repetitions, and volumes that the athletes should be doing to be successful in

the programs.

The last step or factor that coaches need to consider when developing your

program is rest periods and variation. Proper rest periods ensure that the athletes will not

get burned out and are able to work that muscle properly. Having some variation in your

lifting program ensures that the athletes will get excited about new lifts and compete at a

higher level. This also ensures that the athletes will not get burned out by doing the same

lifts each and every day.

The second part of a good strength and conditioning program is the conditioning

part of it. For football players in the off-season it is more important for them to work on

plyometrics and speed rather than physical conditioning. In a recent article it was

discussed how a simple summer of plyometrics improved the overall team speed which in

turn improved the outcome of the following season (Renfro 1999). Speed and agility

drills are done to develop a neurological path in the brain. The more times these drills are

done the easier they are to do, and the feet become faster (Baechle et al, 2000).Coaches

have also developed ways in which to use agility exercises in the weight room. Players


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are required to use swiss balls to develop the muscles of your core (Stanton 2004). Other

coaches have players lift weights while standing on one foot, another way to develop the

balance and agility of your athletes (Cook 2004). These are all ways to develop an

athlete into complete football player, but the athletes need to have the desire to want to

get better.

By following these steps coaches should now understand what goes into each and

every strength and conditioning program. In later chapters, this research will discuss

what goes into the strength and conditioning at a small school in Southeast, Ohio.

Marietta College has developed a program that is making its way into the top of the Ohio

Athletic Conference. This researcher looked at Marietta Colleges program and analyzed

what they can do to increase the size, speed, and strength of their football team.

Mariettas Strength and Conditioning Program

At Marietta College there is a very serious and intense strength and conditioning

program. In the spring semester of school athletes lift four days a week with each session

lasting a little over an hour. Involved in each lifting session is a proper warm-up, a high

intensity lifting session, plyometric drills, and an abdominal workout: these four things

will be involved in each and every lifting session. The warm up is done to get the body

moving and gets the blood flowing. Marietta uses a variety of different warm-ups to

work on lifting form, work on running form, and get the body properly warmed up.

Some examples of warm-ups would be jumping rope, med ball warm-up, hurdle warm-

up, and a running warm-up. These warm-ups vary every day and are designed to warm

up the primary muscle groups that will be used in that lifting session.


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The second aspect of Mariettas lifting session is the high intensity lifting

workout. During this session the players will go through there core lifts and the assisted

lifts. Two days a week the players will work the upper body and two days a week players

will work the lower body. Athletes will never have more than two major lifts per day,

and will always have a few assisted lifts to work a major muscle. Every lift is timed so

the kids have proper rest time and stay with the rest of their teammates. Each day there

are between 8-15 lifts that are being done by the players.

The third part of the lifting session is plyometric drills, which is mostly footwork

drills. These are such things as dot drills, jump rope, cone jumps, and box jumps. All of

these drills are timed and speed is emphasized in each and every drill. Plyometric drills

are done to increase foot speed, enhance balance, and work body stability. Plyometric

drills are done 3 of the four days after the workouts, while they are given Fridays off to

rest the body.

The last phase of the lifting session is the abdominal workout. Marietta College

incorporates many different abdominal workouts to work the core muscles. Every

abdominal workout is used to strength the muscles of the entire abdominal region.

Coaches at Marietta College have 10 different abdominal workouts for the players. They

are:

1. Legendary Abs: This abdominal workout incorporating knee ups, leg ups,

bicycles, hip ups, and side crunches.

2. Med Ball Ladder: This incorporates using a med and working the ball from side to

side isolating the oblique.


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3. Plate Abs: This is done by using a plate and using the abdominal muscles to lift

the plate above your head.

4. Multiple Abs: Multis are a simple combination of crunches.

5. Timed Abs: Timed abdominals are done by leaning on your sides and then back

while keeping your body in a straight line to work your core muscles.

6. Russian Twist: These are very similar to Med Ball ladder, but we will use a plate

and keep our arms straight and work the twists very slow.

7. Leg Throws: These are done with a partner. The partner will throw athletes legs to

the ground and athlete will then use abs to bring legs back up.

8. Pause abs: Pause abs are simple crunches in which athletes pause on the top of

every repetition.

9. Pike abs: These are done by lying flat on the ground and lifting arms and legs up

until they touch.

10.The last combination of abdominal workout that is done is knee raises and swiss

ball crunches: knee raises are done by hanging from and bar and simply bringing

athletes knees to their chest. Swiss ball crunches are done by sitting on the swiss

ball and doing simple crunches.

At Marietta College coaches believe that working the abdominal muscles are a very

important muscle group that needs to be worked every day. Research has proven that

increasing the core muscles will increase stability, balance, and strength: which in turn

will make better football players.


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CHAPTER THREE

METHEOD

Study Design

Research on this topic was done using a quantitative method of analysis.

This method is used to evaluate the numbers to compare and contrast with other college

football programs. The research was done by using an excel spread sheet to fill in the

numbers in the fall and spring semesters. The numbers will show that the players have

made the kind of gains necessary to be a successful football team.

Procedures

The staff at Marietta College has a very intense workout program. This program

is designed to work the muscles of the body to develop the above average football player

in the weight room. Below is the outline for the three base lifts over the spring semester

and the percentages and volume they will be using.

Squat Bench Power Clean

Week 1(Jan. 17-21) 67% 2 x 8 67% 2 x 8 67% 2 x 3

Week 2 (Jan. 24 - 28) 72% 2 x 8 72% 2 x 8 75% 2 x 3Week 3(Jan. 31 - Feb. 4) 72% 1 x 8 72% 1 x 8 75% 1 x 3 Unload W

Week 4(Feb. 7 - 11) 77% 2 x6 77% 2 x 6 80% 2 x 2

Week 5(Feb 14 - 18) 80% 1 x 6 80% 1 x 6 85% 2 x 2

Week 6(Feb 21 - 25) 85% 1 x 4 85% 1 x 4 87% 1 x 2

Week 7(Feb 28 - March 4) 87% 1 x 4 87% 1 x 4 90% 1 x 2

Week 8(March 7 - 12) Spring Break Spring Break Spring Break


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Week 9(March 14 - 18) 85% 1 x 5 85% 1 x 5 89% 1 x 2

Week 10(March 21 - 25) 90% 2 x 2 90% 2 x 3 92% 1 x 1Week 11(March 28 - April1) 92% 1 x 2 92% 1 x 2 95% 1 x 1

Week 12(April 4 - 8) 95% 1 x 2 95% 1 x 1 97% 1 x 1

Week 13(April 11 - 15) 87% 1 x 3 87% 1 x 3 90% 1 x 2 Unload WWeek 14(April 18 -22) Testing (Power Clean, Bench, Squat, 40)

The first two weeks of the program is the hypertrophy phase of the lifting

program. This entails using repetitions between 8-12, and percentages between 50-75%

in the bench, squat, and power clean. This will ensure that the players will have a good

base for the rest of their program. The third week is an unload week in which the sets

decrease for the body to recover. The next four weeks is the strength part of the program

which is designed to do just that, increase the strength in the core lifts. Upon completion,

there is a week off for the players to enjoy spring break and give their bodies another

week to recover. Finally, athletes will finish with the power phase which is low

repetitions with high percentages to get ready for max out week. The final week is the

last unload week for the bodies to recover for max out week. Max out week will consist

of the lifters running 40 yard dashes, pro agility drills, broad jump, power clean, bench

press, and back squat.

Currently, the players are lifting four days a week. Below you will find the lifting

regiment for each day of the week:

Monday

Power Clean Warm-Up 2 x 3

Shrug knee, shin, PC, Front Squat

Rack Cleans(4th hole)

50/5 55/5 60/2x5

Back Squat

55/8 60/8 67/2x8


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Step-Ups 3x8 each leg

Good Mornings 3x10 ss/ med ball kicks 3x10

Glute/Ham 2x10

3 way delts 3x8

lying triceps 3x8

abs

On Monday players always begin the workout with a med ball warm-up and

jumping rope. The med ball warm up is simply done by tossing the ball back and forth

with a partner to get the legs and the arms warmed up. Jumping rope is also done to get

the body warmed up and increase foot speed of the players. Once the players are

properly warmed up lifters will begin the lifting session. The example above is the first

week of the lifting session in Mariettas hypertrophy phase. On Monday the workout will

be very intense for the lower body. Lifters first start with a power clean warm-up which

is designed to work on power clean form and loosening the body up. This lift is designed

to work on the shrug part of the lift, the power clean, and last the front squat which is all

incorporated in the power clean. After power clean warm-up they will next begin rack

cleans. Rack cleans are done to develop proper form of the upper body when doing a

clean. Lifters set the arms very high in the rack and do a hang clean off the rack. This

lift forces the kids to use the upper body and not all legs, in gaining good power clean

form. When doing the rack cleans players should start with light amount of weight and

start with the racks very high on your thighs, until good form is developed. As the

program develops lower the arms so the kids slowly use more and more of there legs.

Once rack cleans are finished lifters will begin the main lift the back squat. The back

squat is Mondays main lower body lift, coaches need to emphasize good form and


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getting the proper depth to maximize the lift. The players should be controlled on the

way down, then explode the weight up to the starting position. After the back squat,

lifters will begin doing step-ups, which are also a lower body lift that emphasizes the

legs. When doing a step up lifters will begin by having a box or bench in front of you.

With the weight on the shoulders lifters will step onto the bench and drive the opposite

knee towards the sky. Lifters will then switch legs each and every rep. After step ups are

completed lifters will then begin doing all of the assisted lifts. Lifters first start with

good mornings, this is a lift designed to work the lower back, and hamstrings. These are

done by putting the weight on your back and with a slight bend in your knees bending at

the waist and bringing your chest down toward the ground. Lifters need to arch their

backs and emphasize sticking the chest out and not hunch their backs. After good

mornings, the next lift is the use of the glute ham machine. This machine emphasizes the

use of the hamstrings and buttocks region. The last two lifts are done to give the upper

body a little bit of work. Three way delts are done to emphasize the shoulder region and

lying triceps are done to work on the triceps. With all the assisted lifts percentages of

weights are not on the program, coaches need to emphasize to the players the importance

of increasing the amount of weight they do each and every week. If the lifters never

increase the amount of weight they put on the bar, they will never make strengths and

gains.

To finish our Monday lifting session we will do an abdominal workout and

plyometric drills. The abdominal workout will be a designated lift from a coach that

begins the lifting sessions each day. The abdominal workout will be very intense and the

players must be very disciplined when doing the workout. The last thing that the lifters


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will do is their plyometric drills. On Monday, players work on their legs and continue on

the theme of a very intense leg day. Coaches ask them to do squat jumps, split jumps,

star jumps, tuck jumps, scissors jumps, and box jumps to increase the explosion in the leg

region.

Tuesday

Overhead Squats 2 x 6

Hang Snatch

3x5

Bench Press

55/8 60/8 67/2x8DB Swiss ballincline

3x10

Bent Over Rows 4x8Lyingflies 4x8

Cuban Press 2x10

hammer curls 3x8

manual neck 1x10

abs

On Tuesday lifters have an upper body workout. Lifters will start by warming up

doing a hurdle warm-up and leg swings. Coaches will then incorporate a speed ladder to

work on foot quickness and running form. Once lifters are properly warmed up and

ready to go they will start their lifting programs. The first lift is the overhead squat. The

overhead squat is used to work on players balance and stability, the weight used is not

critical, but form is. After overhead squat lifters will then begin doing the hang snatch,

which is our full body exercise. Form is also essential with this lift, and kids are taken

slowly through the lift. On Tuesday the bench press is the major lift that we will be


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performing. Immediately following the bench press is the incline bench press on the

swiss ball. The swiss balls only recently began being used by the Marietta coaching staff

to enhance core stability of the lifters. Once these two major lifts are accomplished lifters

will get into the assisted lifts. Bent over rows, lying flies, cuban press, and hammer curls

are upper body lifts that are to be completed immediately after the core lifts. The last lift

is work with the neck, in which players will partner up and do neck exercises. Again, to

finish the lift players will do an abdominal workout and plyometric drills. On Tuesday,

plyometric drills will be used to emphasize foot explosiveness. Such drills as cone hops

forward/sideways, box jumps, and ski jumps are done to enhance the explosiveness the

feet.

Each lifter uses Wednesday as their off day. This day is used for lifters to recover

their bodies. Coaches also use this day to let players make up their lift sessions if they

happen to miss. It is essential for lifters to have days off between heavy lifting sessions.

An overload of lifting could cause muscle fatigue and failure.

Thursday

Power Clean Warm-Up x 3

PC Dead lift x 3

PC Shrugs x 3

Power Clean

wu/6 50/5 60/3 67/2x3

Power Clean Shrugs

80+/3x3Pause Squats

4x6

RDL's 3x10

Glute/Hams(hold) 2x6

Kickbacks 3x8

DB Shoulder Press 3x10

Manual Neck 1x10


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Abs

On Thursday again there is a very intense lower body workout. Again the warm-

up begins by doing the hurdle warm-up and some leg swings. Immediately after the

warm up lifters will be taken through the ladder drills, today working primarily on foot

quickness. Once the lifters are warmed up they will begin the power clean warm-up.

This is a simple warm-up that works on the power clean form during the dead lift and the

shrug part of the lift. Lifters will then begin their major lift, the power clean. Once

finished with the power clean the lifters will begin the power shrug, in which they are

shrugging the weight from a power clean position. The last intense lower body exercise

for this day is the pause squat. Pause squats are done by doing a nice deep squat and

holding it for a three count when the legs are parallel to the ground. Once finished with

the pause squats they will do the rest of the assisted lifts. Incorporated in these are RDL,

or Romanian Dead Lifts, which work the lower back and legs. Work of the glute ham

machine, which is for the hamstring area. Triceps kickbacks with is primarily a triceps

exercise. Dumbbell shoulder press which works the shoulder area, and last is manual

neck which is a very important lift for football players.

Once finished with the lift players will again go through and abdominal workout.

Again coaches pick which abdominal workout the lifters will be doing, with variation. At

last, the lifters will need to do the plyometrics for the day. Incorporated in the

plyometrics for the Thursday workout is more foot quickness drill. Such drills as line

hops, dot drills, and four corner drills are used to increase foot speed of the players.

Friday


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Complex Warm-Up x 2

UR, HS, Squat + Press, GM, BOR x 6

Push Jerk

4x6

Incline bench

4x81 arm DB bench alt.

4x8

1 arm BOR ss DBbench 4x5

Back Extension 3 x 10

Reverse Curls 3x8

Med. Ball Push-Ups 1xAMAP

Standing Ext. Rot. 2x15

Plate hold timed

Abs

The last workout of the week is the Friday workout. Again this is an intense

upper body workout for the second time this week. Players will start with the med ball

warm-up and jumping rope to get the blood flowing and loosened up. They will then

begin with the complex warm-up and right into the push jerk. The push jerk is the full

body exercise that the players need to emphasize in this workout. The incline bench is

next immediately followed by the one arm dumbbell bench super setted with one arm

bent over row. Incorporating these three lifts gives the lifters a very intense upper body

workout. Followed by these lifts they will do their assisted lifts which are back

extensions, reverse curls, med ball push-ups, standing external rotations, and finally plate

holds.

Finally the players will again do an abdominal workout designated by the

coaches, and finish with a plyometric drill. On Fridays coaches are often very liberal

with plyometric drills and abs at the end of the workouts. Often times coaches let players


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pick which drills to do or dont do any at all. If the kids have work hard all week coaches

will possible give them the day off.

When lifting there is always a threat of injury with the athletes, and it is the

coachs job to limit this occurrence. Coaches at Marietta College every day ensure that

the players are warmed up properly. Have the proper spotters when lifting maximum

amount of weights, and cooled down and stretched when the lifting session is completed.

After the four lifting sessions every week coaches also make it mandatory for the

kids to stretch after every workout. Stretching will increase range of motion and limit

injuries in the athletes. Coaches reserve five minutes of stretching after each and every

lifting session for this reason.

Overall, the workout at Marietta College is very intense and strict. Coaches

ensure that the players push themselves each and every week. The goal is to increase the

weight that the kids do each and every day. But no matter how much coaches are

pushing the players, it still rests on the shoulders of the players to be the best lifters they

can be. If the players do not have the drive to succeed a successful football team will

never happen.

Research will take place by the first testing the players when they arrive back

from Christmas vacation. The players will be tested in the power clean, bench press, and

the back squat as soon as they arrive back from Christmas break. The researcher

calculated the mean score of the entire team and compared it to other testing around the

same time. The players were then put through a vigorous lifting program in which they

lift weights four days a week and run two days a week. The players lift for about an hour


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each day and the running period lasted about an hour also. Below is a chart that was

composed during the last lifting period.

Squat 2003 spring2003summer 2003 winter Increase/Decrease

Adams, Bryan 340 350 baseball 10

Ansell, Jesse 360 360 360 -

Banks, Anthony 275 300 300 25

Bokat, John 225 245 basketball 20

Brennan, Joe 320 355 345 5

Brownrigg, Nate 300 310 300 0

The researcher again test the players before they leave for summer vacation. The

numbers again were calculated to find the gains that the players have made over the

spring semester. With these calculations, the researcher compared and contrasted with

other successful college programs.

Instruments

The instruments that will be used in this analysis will entail using things such as a

computer, excel spread sheets, and the use of SPSS computer program. Of course, we

will be using the weight equipment at Marietta College to perform the lifts and train the

kids properly. Research also took place in the recreation center to perform all of the

running and conditioning. Computer analysis contained the majority of our research and

putting it in a basic spread sheet with a few different graphs.

Preliminary Results

The preliminary results shows that Marietta College has a successful lifting

program one that is very comparable to other successful college football programs.

Results in the preliminary phase are that the kids have been working hard and have made

some very impressive gains in the weight room. The lifters have been dedicated and have


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done everything asked of them in order to have a successful football team. Research

shows how Marietta compares to other successful college football teams.

Timeline

Jan 12, 13, 14 First Testing Period

Jan. 18- April 15 Mariettas Lifting Program

April 20, 21, 22 Second Testing Period


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CHAPTER FOUR

DATA ANALYSIS

Data Analysis

Collecting the data for Mariettas strength and conditioning program was taken by

the coaches during a three day time period beginning April 20 and ending April 22

compared to the beginning test dates of January 12-14. Football players were tested in

the bench press, back squat, power clean, 40 yard dash, pro agility drill, and broad jump.

All of these tests are charted and recorded for further evaluation. Only the bench press,

power clean, and back squat was used in the current analysis. The researcher looked at is

how the bench press, power clean, and back squat compare to other successful college

football teams.

The first program that is compared is from the University of Wisconsin Stevens

Point. Stevens Point has had a very successful football team for the past ten years.

Stevens Point is often found at the top of the Wisconsin Intercollegiate Athletic

Conference winning three of the last six conference championships. The lifting program

that is done at Stevens Point is very similar to the program done at Marietta College (See

Appendix). Stevens Point does many of the same lifts, with the same amount of reps.

They have a proper warm-up to get the blood flowing which also incorporates proper


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form for some of the lifts. They use the medicine ball quite frequently which is a great

way to work the core of the body. Stevens Point does a great job of always starting with

the core lifts and ending with assisted lifts. Stevens Point also ends with an abdominal

workout at the end to finish each lift, just like Marietta College.

Differences in the program at Stevens Point would be lifters lift their upper bodies

on Monday and Thursday and lower body on Tuesday and Friday the opposite of

Marietta College. Stevens Point also does some different sets and reps with their core

lifting in the first few weeks of the program. Lifters do many sets, few reps, and at a low

weight to build a good base for their kids. This is just a different way to build a base

compared to the program at Marietta College. The University of Wisconsin Stevens

Point has a very good lifting program one that is very similar to Marietta Colleges.

At Concordia University in Sheboygan, Wisconsin they have a long tradition of

very good football players and very good athletes. Concordia has had winning football

teams throughout the 90s and 00s, in the last two years they have a combined record of

17-4. Concordia University has a very different program from Marietta College, but here

are the similarities.

First, like all the other programs two days are spent working the lower body and

two days are spent working the upper body. Concordia always starts with a warm-up,

does the intense lift, and finish with plyometrics and an abdominal workout. Concordia

always starts with high rep lifts to again build a good base for the lifting program.

There are many more differences in this program than similarities. In the program

of Concordia University they use many more Olympic style lifts. Lifts such as push

jerks, split jerks, and hang snatches are much of the program. While these lifts are very


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good for developing explosion and power they are also very injury prone. Many

programs believe that the risks of these lifts outweigh the benefits. Other differences

include the amount of lifting sessions, many times during this program they lift as much

as 5 times a week. The last difference in the Concordia lifting program is the amount of

sets in the program. Many times during the workout players are asked to do 6-8 sets on

core lifts. This can be very hard on the body if not trained properly.

Concordia has a very successful program that works great for their program.

They have had a lot of success with their athletes and they should continue this program

because they are successful. This program could be risky for teams that are not familiar

with this lifting style, but it works out great for Concordia University.

The last lifting program evaluated is from the University of Wisconsin Eau Claire

who also plays in the Wisconsin Intercollegiate Athletic Conference. They are also a

very competitive school in that conference and have won championships in 1998 and

2001. Again, Eau Claire has a very similar lifting program to Marietta College. A reason

for this is many of the coaches at Marietta College previously worked at Wisconsin Eau-

Claire. The researcher will utilize his experiences with this program from Eau Claire in

analyzing how the programs differ and how they can be improved. This research will tell

which the stronger program is and how they can be changed to develop the best strength

and conditioning program for available.

The program at Eau Claire is very organized and easy to understand (See

Appendix). Athletes do lower body workouts on Monday and Thursday and upper body

on Tuesday and Fridays. The program always begins with a warm-up such as riding

bike, jumping rope, or using the speed ladder. After this warm-up is completed athletes


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will immediately begin the workout. The workout incorporates many of the same lifts

that Marietta College does. The program incorporates the bench press, power clean and

squat during every weeks lift. Eau Claire starts with high reps for all the lifts which is

also like Marietta Colleges as program progresses the reps will decrease. On each day

Eau Claire has between 10-15 lifts that are completed on each day. The program then

ends with an abdominal workout, a short plyometric workout, and some cardiovascular

conditioning. The Eau Claire workout is very well organized, and easy to understand

which makes it very appealing to college athletes.

Eau Claires workout differs from Mariettas in a few different aspects. First,

athletes do not start with a warm-up that involves developing the form of another lift. In

Mariettas warm-up they incorporate a warm-up while working on the proper form of the

power clean. By doing this kind of warm-up lifters are incorporating two different lifts

into one, saving time and energy. Another difference in the workouts is the short

emphasis that is put on plyometric drills. Eau Claire has only a few different plyometric

drills that are done each day, were at Marietta College they put a great emphasis on foot

speed and plyometric drills. Marietta believes that a great football player will be

developed through intense workouts in plyometrics. Eau Claire also sets aside time to do

cardio vascular training at the end of the workouts, were at Marietta College they do not

do that. At Marietta they believe that during the off-season it is more important to work

on foot speed, balance, and stability. Eau Claire also does not incorporate the use of

swiss balls in the workout, while Marietta does. Marietta coaching staff believes that

working the core of the football player makes a better athlete. The last difference in the

schools is the way the lifts are run. At Eau Claire coaches do not take the players through


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each and every lift. Each lift group is required to check in then athletes are instructed to

lift with the other players. At Marietta College there is always a coach that takes the

players through the lifting session. This ensures that players get the proper rest time, are

doing the lifts properly, and stay together while lifting.

Below is a chart that looks at the differences between to very competitive football

programs. The top six lifts are from Marietta College and the bottom six are from the

University of Wisconsin Eau Claire.

Descriptive Statistics

N Minimum Maximum Mean Std. Deviation

Preback 48 218.00 474.00 312.7917 52.95038

postback 48 245.00 477.00 348.4792 52.06869

prebench 48 155.00 370.00 240.9375 39.71516

postbenc 48 200.00 360.00 257.3958 36.21728

prepower 48 145.00 305.00 218.7500 32.24738

pospower 48 170.00 305.00 232.9167 28.43120

prebackec 45 220.00 450.00 352.8889 44.22937

postbackec 45 265.00 500.00 392.8889 48.84448

prebenchec 45 175.00 325.00 257.8889 31.32471

postbenchec 45 205.00 365.00 281.0000 33.50034

prepowerec 45 165.00 295.00 249.2444 31.98377

postpowerec 45 190.00 340.00 260.3333 30.27150Valid N (listwise) 32

Each lift is broken down to better compare the different lifts for each school. At

Marietta College there were 48 athletes that were tested in the three lifting categories. At

Eau Claire there were 45 athletes that were tested in the three different lifts.



Preback 48 218.00 474.00 312.7917 52.95038

postback 48 245.00 477.00 348.4792 52.06869

Valid N (listwise) 48

The first lift that is analyzed is the back squat at Marietta College. . The mean of the

first testing session is 312 pounds and the mean of the second testing session was 348


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pounds. This concludes that during the spring session of lifting at Marietta College the

athletes gained an average of 36 pounds on the back squat.



prebackec 45 220.00 450.00 352.8889 44.22937

postbackec 45 265.00 500.00 392.8889 48.84448


Eau Claire had a mean score of 352 during the first testing period, and a mean score of

392 during the second testing period. This concludes that athletes improved by an

average of 40 pounds during the spring semester.



prebench 48 155.00 370.00 240.9375 39.71516

postbenc 48 200.00 360.00 257.3958 36.21728


The bench press is the second lift that is compared between the two programs. At

Marietta College the mean score for the spring semester is 240 pounds, and the mean

score is 257 during the second testing period. Analysis shows that players gained an

average of 17 pounds on the bench press.



prebenchec45 175.00 325.00 257.8889 31.32471postbenchec 45 205.00 365.00 281.0000 33.50034



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At Eau Claire they have a mean score of 257 pounds during the first testing period, and a

test score of 281 pounds during a second testing period. Results show that for the bench

press they have an average gain of 24 pounds.



prepower 48 145.00 305.00 218.7500 32.24738

pospower 48 170.00 305.00 232.9167 28.43120


The last lift that is analyzed is the power clean. At Marietta College the mean score is

218 pounds when tested the first time, and 232 pounds after the athletes were taken

thought the spring workouts. Results are there is an increase of 14 pounds in the power

clean.



prepowerec 45 165.00 295.00 249.2444 31.98377

postpowerec 45 190.00 340.00 260.3333 30.27150


Eau Claires lifting program has a mean score of 249 pounds during that first testing

period and a mean score of 260 pounds after the second testing period. Results show that

there is an increase of 11 pounds over the duration of the spring semester.


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CHAPTER FIVE

SUMMARY, RECOMMENDATIONS, AND FUTURE IMPLICATIONS

Summary

The results show that Eau Claire and Marietta are very successful in their gains in

the weight room. Results also show that Eau Claire has larger gains in the bench press

and back squat while Marietta College has larger gains in the power clean. Marietta

College coaching staff will take these results and change the program slightly to develop

an improvement in the bench press and back squat. Results also have shown that Eau

Claire overall has a stronger team than Marietta College a reason that they have had

successful college football teams while Marietta College has struggled. As Marietta

College continues to work hard in the weight room and take the information that was

gained through this research the program will continue to develop into one of the top

programs in Division III football.

Injuries were also another aspect that was not expected in this research. This year

in Division III football teams are allowed to have spring practices on the football field.

Because of this issue many injuries occurred on the football field hindering the results of

the lifting program. There were many players that were unable to perform every lift


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every day and many players that were not able to test out. This is something that should

be taken into account with any lifting program.

Both Marietta College and Eau Claire have very successful lifting programs.

Both programs have developed into top programs in their respected conferences, and

strength and conditioning clearly has something to do with it. Research has shown that

both programs have had successful gains at there school and if these team continue on the

same paths both programs will continue to be successful.

Recommendations

Recommendations to the program at Marietta College would be to incorporate

more reps to the first few weeks of the lifting program. This will give the players a better

base to continue in the program for the bench press and back squat. The researcher

would also recommend that Marietta College incorporate some different lifts into the

program. Lifts that Eau Claire has proven to be successful in their program, lifts such as

bench pauses and light squats on upper body days. Also, with the high risk of injuries on

the football field it would be nice if no practice was allowed and the off-season is just

used for the development of the strength program. At the Division III level no pads are

allowed and practice seems like a waste of time.

Future Implication

For someone replicating this study there are a few implications that should be

taken into account. First, researcher should separate lifters into age groups. Many times

freshmen will see much larger gains than upper classman because they never have been


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involved in intense lifting programs. Teams that have much younger teams will see

larger jumps than teams with mostly upper classman.

Other implications would also be analyzing the complete program when doing

this research. Much more research should have been done on other lifts and also on the

running program. To be a successful football team there needs to be strength and speed

on the football field. More analysis on the speed development of a program should be

analyzed.


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REFERENCES

Galvao, D., & Taaffe, D. (2004). Single- vs. multiple-set resistance training: recent

developments in the controversy.Journal of Strength and Conditioning, 18(3),

660-667.

Wroblewski, G. (1999). Training camp and in-season strength and conditioning for

football. Strength and Conditioning Journal, 21(5), 59-64.

Williams, P. (1994). Weight training for football: there is no off-season. 1994 National

Strength and Conditioning Association, , 10-13.

Kawamori, N., & Haff, G. (2004). The optimal training load for the development of

muscular power.Journal of Strength and Conditioning Research, 18(3), 675-684.

Hoffman, J., Cooper J., Wendell M., and Kang, J. (2004). Comparison of Olympic vs.

Traditional power lifting training programs in football players.Journal of

Strength and Conditioning Research, 18(1), 129-135.

Jonnalagadda, S., Rosenbloom, C., & Skinner R. (2001). Dietary practices, attitudes, and

physiological status of collegiate freshman football players.Journal of Strength

and Conditioning Research, 15(4), 507-513.

Hoffman, J., & Kang, J. (2003). Strength changes during an in-season resistance-training

program for football.Journal of Strength and Conditioning Research, 17(1), 109-

114.

Mayhew, J., Jacques J., Ware J., Chapman, P., Bemben, M., Ward T., and Slovak J.,

(2004). Anthropometric dimensions do not enhance one repetition maximum


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prediction from the nfl-225 test in college football players.Journal of Strength

and Conditioning Research, 18(3), 572-578.

Baechle, T., & Earle, R. (Eds.). (2000).Essentials of strength training and conditioning.

2nd ed. Champaign, IL: Human Kinetics.

Massey, D., Vincent J., Maneval M., Moore, M., and Johnson J.T., (2004). An analysis of

full range of motion vs. partial range of motion training in the development of

strength in untrained men.Journal of Strength and Conditioning Research, 18(3),

518-521.

Stanton, R., Reaburn, P., & Humphries B. (2004). The effect of short-term swiss ball

training on core stability and running economy.Journal of Strength and

Conditioning Research, 18(3), 522-528.

Cook, B. (2003). Combining exercises for football agility.National Strength and

Conditioning Association, 25(3), 45-47.

Renfro, G. (1999). Summer plyometric training for football and its effect on speed and

agility.National Strength and Conditioning Association, 21(3), 42-44.


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For additional information on the three programs researched. Please contact this author

at [email protected]


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strength and conditiong study

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