by

Tom McCullough MEd. MSS

Many coaches are confused about what type of off season condition program to use for football.  In the past most believed that aerobics, or long, boring jogs were the only way to get the job done.  But is that really true?

First, let’s take a look at the “Specificity Principle.”  In exercise science, the Specificity Principle refers to the mechanical similarity between a training activity and a sport.  The more similar the training activity is to the actual sport, the greater the likelihood of a positive carryover to sports performance.  Making this really simple, you have to train like you compete.

Aerobic Energy System

This type of training means that oxygen is used as our primary energy system.  Aerobic training involves long term continuous activities such as walking, jogging, rowing, bicycling, etc.  The activity must be more than 12 minutes of duration, and is done at 60% to 80% of the athletes’ maximum heart rate.  Aerobic training will develop the cardio respiratory system well, burn body fat and develop great type I or slow-twitch fibers.  (See Table 1)

Anaerobic Energy System

Anaerobic training means that oxygen is not used as an energy supply for exercise.  Instead, the body uses a chemical compound called Adenosine Triphosphate (ATP), made from the food we eat and stored in the muscle for the energy needed to contract muscles. 

Phosphocreatine (PC) is another energy compound stored in the body which when broken down, provides energy for muscle contractions.  ATP and PC work together in the muscle in what is known as the ATP/PC energy system.  This system provides the athlete short bursts of highly intense energy for short periods of time.  Thus, the limiting factor of this energy system is the supply of ATP/PC and the body’s ability to regenerate them.  The muscle fibers that depend on the ATP/PC system are the type II or fast-twitch.  These are the same muscles developed in the gym through weight training.

As seen on Table 1, as exercise duration increases beyond 6 seconds, the lactic acid (anaerobic glycolysis) energy system comes into play.  Lactic acid is a sort of waste product formed from carbohydrate metabolism in the body.  Normally lactic acid accumulation in the body signals fatigue.  However, if the athlete’s body is able to carry lactic acid quickly enough through the blood, lactic acid can be reused for energy.

  Table 1:  Energy Systems Used in Exercise

Alternatives in Conditioning

As we previously discussed, athletes need to train as closely as possible for the sport they compete in.  Since Table 2 shows football is a sport that involves short bursts of high intensity exercise followed by a rest period, it goes against the Specificity Principle to train football players using the aerobic energy system.  Instead, coaches need to devote time doing conditioning that develops the ATP/PC and Lactic Acid systems.

Table 2:  Average Total Distance and Time of Different Positions in a Football Game

Interval Sprint Training (HIIT)

Current research has found that high intensity interval spring training does a much better job of developing the APP/PC, lactic acid, and even the aerobic system than aerobic training alone.  To make it even more enticing, interval training can be done is in less time, and even burns more body fat per training period without the risk of losing hard earned muscle mass.  Interval training has also been shown to keep the body burning fat up to 24 hours after training, unlike aerobic training that end shortly after you stop the exercise.

Designing a HIIT Conditioning Program

First off, you need to determine your athletes’ anaerobic training zone or the intensity at which the athlete must work.  The anaerobic training zone is 85% to 100% of your athletes’ maximum heart rate (MHR).  To determine MHR you need to use the following formula:

·        220 – age =  MHR

·        MHR x 85% = Anaerobic threshold

So each athlete will need to push their heart rate up to a minimum of 85% MHR to 100% while doing a HIIT protocol.  Bear in mind, the speed at which the athlete must sprint will vary depending on the state of the individual athletes’ anaerobic conditioning level. 

The duration of HIIT is from 1- to 60 seconds, greatly depending on the demands of competition.  Obviously a wide receiver will want to use a longer duration that an offensive lineman ( See table 2).  HIIT should be performed no more than 3 to 4 times a week, for 5 to 20 minutes depending on your athletes’ ability. 

General Guidelines

• Warmup
• Specific to movement
• Alternate progressively intense warm-ups between short active recovery periods
• Workout
• Maximal to near maximal sprints followed by 4 minute walk
• Repeat multiple times
• Duration
• Begin with 2 to 3 workout bouts for your fist workouts
• Over the next weeks progressively increase duration, number of bouts, and speed
• Frequency
• 3-4 non consecutive days
• Ideally days that weight training is not performed

Traditional Sprints (Track or Treadmill)

• Warm-up
• 2 min brisk walk then 25% jog (30 sec)
• 2 min brisk walk then 50% run (20 sec)
• 2 min brisk walk then 90% sprint (15 sec)
• 3 min walk
• Workout
• Sprint 100% (5 to 10 sec) then 4 minute walk
• Repeat multiple times
• 4 min walk cool down

Other Modes

• Cycling hills
• Swimming
• Elliptical
• Rowing
• Jump Rope
• Plyometrics
• Agility Drills

Conclusion

Of course, if you're content to do it the old-fashioned way and spend the better part of your valuable off-season time doing long, boring aerobic activities burning off much of that hard earned muscle your athletes’ built in the gym, then do it.  However, if you want to make more efficient use of your time, keep that muscle and get your athlete better prepared for the upcoming season, you might need to consider adding HIIT to your off-season program.  If you need any ideas or suggestions on doing this type of training please don’t hesitate to contact me at:   Tom McCullough.