Uh huh. Here's an idea of the level needed to play in the NFL. Hope you get a clue from all this. Might be a bit much to read.
Training like a Bronco
Posted: June 7, 2005
http://www.nospam47.com/features/fitness/tuten.html
Denver Broncos strength and conditioning coach Rich Tuten asks his players to follow this plan in preparation for training camp:
Training camp starts in mid-July. It's hot, and the days are long. To help prepare you for the two-a-day practices in the heat, we have set up the following training program. Before you can get into shape, you must get your body in shape. This means you need to build a cardiovascular and muscular base to help you recover between workouts. The workouts you will use during the first two weeks are designed to improve on these two areas.
The first week, you will be very sore and tired. It is important that you follow the Week 1 program so you will be able to increase your workload during the second week. At the end of the second week, most of your soreness should start to disappear. During the third week, you will start to make improvements. This is what we mean by getting the body in shape before you can get into shape. You must tear the body down, then build it up even stronger.
1. Cardiovascular training. This program starts 20 weeks out, working three days a week on the treadmill, bike or Stairmaster. These are low-impact machines, so they're easier on the body. On the treadmill, run at least 20 minutes at 6 to 8 mph with a 1- to 3-degree incline (never run flat on a treadmill). On the bike, ride at least 40 minutes on Level 5 to 8 at a speed of 100 to 110 rpm. On the Stairmaster, walk at least 30 minutes on Level 6 to 10. Rotate each workout through the week.
2. Muscular endurance training. This program starts 20 weeks out, working two days a week on the days opposite your cardio training. The first week you do not need to use any weight equipment. For the upper body, perform three types of push-ups and two types of pull-ups.
For the first type of push-ups, position the hands outside the chest. Start with 10 reps and 20 seconds rest, then nine reps, 18 seconds, 8 reps, 16 seconds and so on until you are down to one rep. The second type of push-up is performed with your feet resting on a stool or chair (12 to 18 inches high) so your legs are higher than your head. Perform two sets of maximum reps and rest 1 minute in between sets. The third type of push-up is performed with your hands on the stool or chair so your head is higher than your feet. Perform one set until you fail. Perform two sets of pull-ups using an overhand grip and two sets of chin-ups using an underhand grip.
For the lower body, perform two types of leg exercises. The first type is a walking lunge. Start by lunging out with the right leg, then the left, keeping the head and shoulders back and pulling the weight forward with the front leg. Perform two sets of 12 lunges on each leg for about 30 yards. The second leg exercise is a side lunge. Step to the side 2 to 3 feet and bend the leg to a squat position. Pull your body weight forward with the front leg. Do not push the weight forward with the back leg. Perform two sets of eight on each leg for about 15 yards. The second type of leg exercise is a wall squat. Standing against a wall, back flat and feet 18 to 24 inches out in front, slide down the wall to a parallel position. Keep your shoulders flat, head up, arms to the side and feet flat for 30 seconds. Perform six sets of 30-second wall squats with 1 minute rest between each.
Also included in the muscular endurance training program are the abdominals. Perform three sets of ab exercises. First, alternate elbow and knee crunches. Place your hands behind your head, lock your fingers, and bend your knees with your feet flat on the ground. Crunch up and touch the right knee with the left elbow, then the opposite knee to other elbow. Perform 25 on each knee. Second, do V sit-ups, legs straight, feet together, arms straight over head and on the ground. Lift the feet and arms up at the same time and touch the toes at the highest point. Perform two sets of 15 reps.
3. Cardiovascular/speed endurance training. This program starts 15 to 18 weeks out. After you have built a cardio and muscular base, you need to start working on your speed endurance (running fast for 20 to 90 seconds) to develop the strength in your hamstrings, quads and hips needed for sprinting. Most of this should be performed outside (on grass) if possible.
At Week 18, start out with five 300-yard runs (one lap around a football field). Run them between 1:00 to 1:10, depending on your speed level. Try to run at 75 percent of your top speed. There are 7.5 40s in a 300-yard run, so if you run the 40 in 5 seconds, use this formula: 7.5 40s x 5 seconds = 37.5 seconds; 25 percent of 37.5 seconds = 9 seconds. Add 9 seconds to 37.5 seconds to come up with your target time of 46.5 seconds. Run one 300 under 46 seconds, and rest for 90 seconds after each 300.
In Week 17, run eight 200s (goal line and back) under 36 seconds. Rest 72 seconds after each 200. If you miss a time, double the rest time.
In Week 16, run eight 100s and 12 50s. If you run the 100s under 15 seconds, run the 50s under 8 seconds. Rest 3 seconds for each second you run and 3 minutes after each set.
In Week 15, run six 100s, eight 75s and 10 50s under 16 seconds, 11 seconds and 8 seconds. Continue to rest 3 seconds for each second you run and 3 minutes after each set.
4. Muscular strength/endurance training. You now have four weeks before we start the offseason program. You need to start training with weights. You should start using free-weight plate-loaded machines or machines that use free weights. The goal is to overload your muscles to help stimulate growth and strength development. During these four weeks, start with reps in the 10 to 12 range and work your way down to sets of five at the end of the five weeks. Note: Exercises 1 to 4 are designed to get you ready for Weeks 1 to 14 of the offseason training program, which is designed to get you ready for training camp, which is designed to get you ready for a 20-game season in the NFL.
5. The start of the offseason program. You will lift and run 2 hours a day, four days a week for 14 weeks. Plan to lift for the upper body on Mondays and Thursdays and for the lower body on Tuesdays and Fridays.
During this phase, you will start working on position-related drills to help develop your skills. Quarterbacks, wide receivers, running backs and tight ends will run routes and catch balls. Linebackers and defensive backs will cover these routes and also perform position-related drills (backpedaling and quick changes of direction). Offensive and defensive linemen will drive sleds and work on quick takeoffs, one-on-one pass blocking and one-on-one pass rushing.
The first two weeks (Weeks 14 and 13) of the offseason program should include running cone drills (position related), bag and ladder drills (foot quickness) and interval sprints on Mondays and Thursdays. On Tuesdays and Fridays, you need to work with the high hurdles for the hamstrings and hips, plyometric boxes for explosiveness and shuttle runs for change-of-direction and conditioning of the lungs and legs. The interval sprints on Monday and Thursdays consist of four 100s, four 80s, four 60s and four 40s. The shuttles on Tuesday and Fridays consist of three 300-yard shuttles (1x25 and back six times, 1x50-40-30-20-10 and back one time and 1x50 and back three times) in less than 1 minute with 2 minutes rest.
6. Funtional running drills. From Weeks 12 to 9, you need to prepare your sprinting muscles for the next eight weeks. Do butt kicks, high knee lifts, walking front kicks, walking side kicks, starts, accelerations, front and side lunges and one-leg hops for explosiveness.
7. Resistance and overspeed training. From Week 10 through the rest of the offseason, start resistance running with a bullet belt or weighted sled. That will help you develop the power you need to run through or over people. The over-speed running with rocket rope or rubber tubing will help you run past people.
8. Building a solid base of conditioning. From Weeks 8 to 5, work on short runs in the first part of the week. On Mondays, run four 100s, six 75s, eight 50s and 10 20s. On Tuesdays, run shuttles: two 100s (5-10-15-20 and back), four 60s (20-10 and back) and six 20s (5-10-5 and back). On Thursdays, run two 200s, four 150s and six 100s. On Fridays, run more shuttles: two 300s (50 and back times), two 200s (25 and back four times), two 150s (50-25 and back) and two 100s (25 and back two times).
9. Position skills. From Weeks 4 to 1, work at your highest level of speed and quickness that will prepare you for practice and at the same time help you increase your recovery time between plays. Get used to going to bed early, waking up early, eating a good breakfast, working out early, eating lunch, taking a lap and being active in the afternoon (swimming, golf or riding a bike) instead of watching TV.
10. Mental agility. The last but maybe the most important part of being ready for training camp involves getting in the right state of mind. Be ready for failure. Don't accept it, but forget it and be ready for the next play. God-given talent is something you cannot control, but never lose a starting position or game because of conditioning. Conditioning is something you can control, it just takes effort.
or......
http://www.parisischool.com/NFL_Combine.html
http://strengthnspeed.tripod.com/SportsSpecific/NFLcombine.htm
