Dorvaan
Wed, June 29th, 2005, 10:58 PM
Earlier this year, someone posted the training manual for the Houston Texans. A portion of this manual had a conditioning routine laid out. Tomorrow, I am heading to the local high school's track to give this workout a shot. Its going to be a doozy!!
110’s
Equipment used: football field
Exercise time: OL, DL = 19-18 sec., TE, LB,QB, RB = 17-16 sec., WR, DB = 15-14 sec.
Rest interval: 45 seconds
Number of reps: OL, DL = 8-10 reps, all others 10-12 reps
Volume of work: 1110 yards - 1350 yards
During this workout you will run one set of 110-yard sprints. From a stance, sprint 110 yards. After crossing the finish line coast ten yards and turn around. The rest interval begins as soon as you cross the finish line. Rest 45 seconds and again sprint 110 yards. After crossing the finish line coast ten yards and turn around. Continue this procedure until you have completed ten 110-yard sprints.
Conditioning 40’s
Equipment used: football field
Exercise time: OL, DL = 6.1-6.0 sec., TE, LB, QB, RB = 5.5-5.4 sec., DB, WR =
4.9-5.0 sec.
Rest Interval: 35 sec.
Number of reps: 14
Volume of work: 560 yards
During this workout you will run one set of 40-yard sprints. From a stance sprint 40 yards, then coast 40-yards and turn around. The rest interval begins as soon as you cross the finish line. At the end of the rest interval again sprint 40 yards, and then coast 40 yards. Continue this procedure until you have completed 14 x 40-yard sprints.
2 Sets of 40’s
Equipment used: football field
Exercise time: OL, DL = 6.1 sec., LB, TE, QB, RB = 5.5, WR, DB = 5.0 sec.
Rest interval between reps: 30 sec. (April/May), 25 sec. (June/July)
Rest interval between sets: 5 minutes
Number of reps: 10 (April/May), 12 reps (June/July)
Volume of work: 800 yards
During this workout you will run two sets of 40-yard sprints. From a stance, sprint 40 yards, then coast 20 yards and turn around. The rest interval begins as soon as you cross the finish line. At the end of the rest interval again sprint 40 yards, and then coast 20 yards. Continue this procedure until you have completed 12 40-yard sprints. Rest 5 minutes and repeat the above protocol.
2 Sets of 20’s
Equipment used: football field
Exercise time: OL, DL = 2.95 secs., TE, LB, QB, RB = 2.85 sec., WR, DB = 2.7 sec.
Rest interval between reps: 20 seconds (April/May), 15 seconds (June/July)
Rest interval between sets: 5 minutes
Number of reps: 16
Volume of work: 640 yards
During this workout you will run two sets of 20-yard sprints. From a stance sprint 20 yards, then coast ten yards and turn around. The rest interval begins as soon as you cross the finish line. At the end of the rest interval, again sprint 20 yards, and then coast ten yards. Continue this procedure until you have completed 16 x 20-yard sprints. Rest 5 minutes and repeat the above protocol.
UPBACKS
Equipment used: football field, gymnasium
Exercise time: OL, DL = 17-18 sec., TE, LB, QB, TE = 15-16 sec., WR, DB = 13-
14 sec.
Rest interval between reps: 45 seconds
Number of reps: 12
Volume of work: 720 yards
During this workout you will perform three different movements. They include running forward and backpedaling, carioca, and the lateral shuffle.
REP # 1
From a standing position, sprint forward five yards, touch the line and backpedal 5 yards. Immediately sprint forward ten yards, touch the line and backpedal ten yards. To finish rep number one, again sprint forward 15 yards, touch the line and backpedal 15 yards. You’ve just completed 60 yards of running forward and backward. Rest 45 seconds and begin rep number two.
REP # 2
Use the same protocol outlined above while performing the carioca. Rest 45 seconds and begin rep number three.
REP # 3
Use the same protocol outlined above while performing the lateral shuffle.
Repeat reps 1, 2, and 3 (4 times), until a total of 12 reps have been performed.
30-YARD SHORT SHUTTLE
Equipment Used: 20 yard running area
Exercise time: max effort
Rest interval between reps: 25-20 seconds
Rest interval between sets: 5 minutes
Number of reps: 2 sets of ten reps
Volume of work: 600 yards
During this workout you will run 2 sets of 30-yard shuttles. From the 5-yard line, sprint 5 yards to the 10-yard line and touch the line with your foot. Immediately change direction and sprint 10 yards back to the goal line. Change direction and sprint 15 yards through the 15-yard line, completing the 30-yard shuttle. Perform 10 reps and rest 5 minutes and repeat ten more reps.
THE LADDER
Equipment Used: football field
Rest interval: 60 seconds after the first rep, decrease 5 seconds from the rest interval after each rep (55, 50. 45, etc.)
Volume of work: 1100 yards
During this workout, sprint from one goal line to the other and return (200 yards). Rest 60 seconds and sprint from the goal line to the far 10-yard line (90 yards) and return (total of 180 yards). Rest 55 seconds and sprint to the far 20-yard line (80 yards) and return (total of 160 yards). Rest 50 seconds and sprint to the far 30-yard line (70 yards) and return (total of 140 yards).
Continue this same protocol to the 40 yard line, the 50 yard line, the near 40, 30, 20, and finish the Ladder by sprinting from the goal line to the 10 yard line (10 yards), touch the line with your foot and return by sprinting through the goal line (total of 20 yards).
110’s
Equipment used: football field
Exercise time: OL, DL = 19-18 sec., TE, LB,QB, RB = 17-16 sec., WR, DB = 15-14 sec.
Rest interval: 45 seconds
Number of reps: OL, DL = 8-10 reps, all others 10-12 reps
Volume of work: 1110 yards - 1350 yards
During this workout you will run one set of 110-yard sprints. From a stance, sprint 110 yards. After crossing the finish line coast ten yards and turn around. The rest interval begins as soon as you cross the finish line. Rest 45 seconds and again sprint 110 yards. After crossing the finish line coast ten yards and turn around. Continue this procedure until you have completed ten 110-yard sprints.
Conditioning 40’s
Equipment used: football field
Exercise time: OL, DL = 6.1-6.0 sec., TE, LB, QB, RB = 5.5-5.4 sec., DB, WR =
4.9-5.0 sec.
Rest Interval: 35 sec.
Number of reps: 14
Volume of work: 560 yards
During this workout you will run one set of 40-yard sprints. From a stance sprint 40 yards, then coast 40-yards and turn around. The rest interval begins as soon as you cross the finish line. At the end of the rest interval again sprint 40 yards, and then coast 40 yards. Continue this procedure until you have completed 14 x 40-yard sprints.
2 Sets of 40’s
Equipment used: football field
Exercise time: OL, DL = 6.1 sec., LB, TE, QB, RB = 5.5, WR, DB = 5.0 sec.
Rest interval between reps: 30 sec. (April/May), 25 sec. (June/July)
Rest interval between sets: 5 minutes
Number of reps: 10 (April/May), 12 reps (June/July)
Volume of work: 800 yards
During this workout you will run two sets of 40-yard sprints. From a stance, sprint 40 yards, then coast 20 yards and turn around. The rest interval begins as soon as you cross the finish line. At the end of the rest interval again sprint 40 yards, and then coast 20 yards. Continue this procedure until you have completed 12 40-yard sprints. Rest 5 minutes and repeat the above protocol.
2 Sets of 20’s
Equipment used: football field
Exercise time: OL, DL = 2.95 secs., TE, LB, QB, RB = 2.85 sec., WR, DB = 2.7 sec.
Rest interval between reps: 20 seconds (April/May), 15 seconds (June/July)
Rest interval between sets: 5 minutes
Number of reps: 16
Volume of work: 640 yards
During this workout you will run two sets of 20-yard sprints. From a stance sprint 20 yards, then coast ten yards and turn around. The rest interval begins as soon as you cross the finish line. At the end of the rest interval, again sprint 20 yards, and then coast ten yards. Continue this procedure until you have completed 16 x 20-yard sprints. Rest 5 minutes and repeat the above protocol.
UPBACKS
Equipment used: football field, gymnasium
Exercise time: OL, DL = 17-18 sec., TE, LB, QB, TE = 15-16 sec., WR, DB = 13-
14 sec.
Rest interval between reps: 45 seconds
Number of reps: 12
Volume of work: 720 yards
During this workout you will perform three different movements. They include running forward and backpedaling, carioca, and the lateral shuffle.
REP # 1
From a standing position, sprint forward five yards, touch the line and backpedal 5 yards. Immediately sprint forward ten yards, touch the line and backpedal ten yards. To finish rep number one, again sprint forward 15 yards, touch the line and backpedal 15 yards. You’ve just completed 60 yards of running forward and backward. Rest 45 seconds and begin rep number two.
REP # 2
Use the same protocol outlined above while performing the carioca. Rest 45 seconds and begin rep number three.
REP # 3
Use the same protocol outlined above while performing the lateral shuffle.
Repeat reps 1, 2, and 3 (4 times), until a total of 12 reps have been performed.
30-YARD SHORT SHUTTLE
Equipment Used: 20 yard running area
Exercise time: max effort
Rest interval between reps: 25-20 seconds
Rest interval between sets: 5 minutes
Number of reps: 2 sets of ten reps
Volume of work: 600 yards
During this workout you will run 2 sets of 30-yard shuttles. From the 5-yard line, sprint 5 yards to the 10-yard line and touch the line with your foot. Immediately change direction and sprint 10 yards back to the goal line. Change direction and sprint 15 yards through the 15-yard line, completing the 30-yard shuttle. Perform 10 reps and rest 5 minutes and repeat ten more reps.
THE LADDER
Equipment Used: football field
Rest interval: 60 seconds after the first rep, decrease 5 seconds from the rest interval after each rep (55, 50. 45, etc.)
Volume of work: 1100 yards
During this workout, sprint from one goal line to the other and return (200 yards). Rest 60 seconds and sprint from the goal line to the far 10-yard line (90 yards) and return (total of 180 yards). Rest 55 seconds and sprint to the far 20-yard line (80 yards) and return (total of 160 yards). Rest 50 seconds and sprint to the far 30-yard line (70 yards) and return (total of 140 yards).
Continue this same protocol to the 40 yard line, the 50 yard line, the near 40, 30, 20, and finish the Ladder by sprinting from the goal line to the 10 yard line (10 yards), touch the line with your foot and return by sprinting through the goal line (total of 20 yards).