Footbal Training Program for the 17-18 Year Old Athlete
The suggested training program for the 17-18 years old football players represent an important transition from junior-level players to college and pro athletes.
The complexity of the program considers the development of each of the physical ingredients necessary to succeed in this intricate game: strength, muscles size (hypertrophy), power, speed and quickness, and specific endurance.
Please note that each type of training program follows the outline presented by figure 3.2. In our plan, the program is presented as per training phase, such as Anatomical Adaptation (AA), Hypertrophy (H) training, etc. Each phase includes the program for all abilities, all of which are presented in a chart form. For instance, the chart for four weeks of Adaptive (AA) training is followed by the chart for the development of Aerobic (O2) endurance.
Please also note that each training program is suggested for aduration of a two week period.. Please remember that each time you train a certain type of physical ability you have to repeat the program for all the days that ability is trained for, and for the two weeks duration. For instance, if strength training is planned twice a week, same program has to be repeated in each day strength training is planned, for two weeks. This is an essential element for your adaptation to the suggested program. If the time dedicated to training is not long enough, the adaptation to that work will not be complete. As a result, you will not be able to improve as per your expectations and according to our plan.
The suggested training program should be viewed only as an outline, which you may loyally follow, or slightly changed, according to your own potential and training facilities, and/or equipment availability.
Finally, please note that from the hypertrophy (H) phase of the program is position-specific. Since the physiological requirements for some positions are quite different from others, we have identified the following three groups of players:
- Group 1-offensive linemen, and defensive linemen
- Group 2-linebackers, running back, and inside receivers
- Group 3-defensive back, wide receivers, quarterbacks, and specialists
Therefore, for maximum efficiency, follow the
program of the specified group you belong to.
Select Microcycle: