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Louis Rams 2010 Strength and Conditioning

1. Off-Season Training at Rams Park 2. Periodization: A Pra ti a! A""roa h #. $ariation: Ada"ting to Change Ro k %u!!i kson Strength Coa h

& 'a()*eek Off-Season *eight Training *orkout

+O, -+a( su"erset 1.2/ #.&0 On 1ie!d: A e!eration training 1. 2en h Press -3ar0 12-10-4-5 add 6t ea h set - he k grid0 2. Pu!!-u" -*ted0 or "u!!do6n -6ide gri"0 # sets 7 4-12 re"s -12-10-40 #. Shou!der Press -3ar or d3e!!s0 10-4-5 add 6t ea h set as a3!e &. Rear 'e!t Raise or T-8-9 # sets 7 10 re"s :. Tri e" ;7tensions: Sku!! Crushers 12-10-4--50 5. +ed 2a!! Thro6s to 6a!!: Chest/ Rt)Lt side/ O<erhead S!am 2 4 ea h =. >9 6ant to? Cha!!enge of the da(@ -ie: aden e "ush-u"/ 50 se sh0 4. Core -2ridges0 and A3s -Crun hes0 A. ;7tra 3( need a. 2i e" Cur!s: an( st(!e -3ar/ d3e!!s/ a3!e0 12-10-4 3. %ri" *ork 2-# 7 20 re"s)se . Pe 1!( 2 7 10-12 re"s

TB;S -+a( su"erset #.&/ :-5.=0 On 1ie!d: Light Conditioning 1. Tri"!e ;7tension: Snat h -2ar or '3e!!0 1rom s oo" or hang & 7# 2. SCuat -3a k/ front or Safe 3ar0 12-10-4- 5 - he k grid0 a. D<( to Lt ,on-sto" *a!king Lunge & 75 A0/50/#0/36t -20 3. 2o7 Eum"s 1:-20 tota! re"s -Sk0 #. Posterior Chain: 2 710 %!ute)Dam and 2 7 4 '2e!! Stiff Leg 'ead &. $+O -Leg ;7t: Partia! or 2and Fnee ;7t 2 sets 7 1: re"s :. Ca3!e Rotations-Cho"s0: Lo6 to Digh or Digh to Lo6 2 7 4 5. & 6a( Di": 1 71: ea h -Di" A3du tion: Latera!)Ang!e 2and 6a!k0 =. '3e!! Shrugs 2- # sets 7 12-1: re"s 4. ;7tra 3( need a. Ca!f Raise # 7 1:-20 3. S!ide 2oard # 7 1:-20 . Re< 2a k ;7tensions 2 7 10 re"s *;' G 'a( off G Rest and Re o<er( - !imited "h(si a! a ti<it(

TDBRS -+a( su"erset 1.2/ #.&0 On 1ie!d Agi!it( -C.O.'.0 1. 9n !ine Press -3ar or '3e!!s0 12-10-4-5 add 6t ea h set - he k grid0 a. '3e!! 2en h 1 set 7 1:-20 re"s 2. 2ent O<er '3e!! Ro6 10-4-5 #. '3e!! Sh. Raise Com"!e7: Latera!)Su"ras"inatus)Rear # 7 4)4)4 &. 2ar 'i"s # 7 4-12 :. >9 6ant to? Cha!!enge of the da( -ie:Pu!!- u"s)do6ns ma7 re"s or 2:!3 "!ate matri7)50 se onds0 5. 2i e" Cur!s: an( st(!e 12-10-4 =. & *a( ,e k +a hine or +anua! 1 7 10-12 4. Core -2ridges0 and A3s -Crun hes0 A. ;7tra 3( need a. %ri" 2 7 20 re"s or se 3. Pe 1!( 2 7 10-12

1R9: On 1ie!d Conditioning 1. Po6er C!ean -from 1!oor or Lo6 S oo"0 & sets 7 # re"s a. Po6er Shrug 2 7 4 from s oo" 2. One Leg: Ste" 2a k Lunge/ Ste"-u" or SCuat # sets 7 4 re"s #. Sing!e Leg Cur! 27 1-12 and S6iss 2a!! Tri"!e Threat 274 ea h &. Dorizonta! Ca3!e Rotations -Cho"s0 2 7 4 :. & *a( Di" 1 7 1: 5. Eum" Ro"e SeCuen e =. >9 6ant to? Cha!!enge of the da( -ie: Leg Press Re"s or +ountain C!im3ers) 50 se onds0 4. A3 Ro!!er 2-# sets 7 10 re"s

$ariation: Ada"ting to hange Strength Training: ;<er( #rd *eek 1. *estside 2ar3e!! G Louie Simmons +on GTues: +a7 ;ffort da(: +a7 re"s H I of 1R+ or 2ig)+ed)Ski!! or "osition grou" ;7am"!e: 2en h Press 2ig: #00!3s 10 re"s J &00/ 12 re"s J &#0 +id: 250!3s 10 re"s J#:0/ 12 re"s J #=0 Ski!!: 22:!3s 10 re"s J #00/ 12 re"s J #20 Thurs G 1ri: Chains or 2ands -s"eed0 on 3en h and sCuat for 5-4 sets 7 # re"s at :0-50I of ma7 6ith &:-50 se rest Bn!oads resistan e in me hani a!!( disad<antaged "osition Tea hes e7"!osion 3( tr(ing to out run the added 6eight Loads !o kout strength: "!a(ing game at arms !ength 2. Change u" the au7i!iar( e7er ises: ;7am"!e: Sta( 6ith an au7i!iar( !ift -d3e!! ro60 for # 6eeks Perform a three 6eek ( !e: $o!ume de reases and intensit( in reases: *eek 1 10-4-5 2& tota! re"s *eek 2 4-5-: 1A tota! re"s *eek # =-:-# 1: tota! re"s Then hange to simi!ar e7er ise -2ar ro60 for the ne7t three 6eeks #. Cha!!enge of the da(: hange the e7er ise/ re ord and re6ard Can 3e ( !ed in t6o to three 6eek 3!o ks

&. Change the e7er ise te hniCue: a. SCuat to stoo! or ra kG ma( ro k or use as de"th finder 3. 2en h to "ad or ra k G 6ork through sti king "oint . Pause re"s or no tou h "resses G to e!iminate 3oun e d. 1eet u" "resses G to e!iminate e7 essi<e ar hing :. Bse a timing de<ise and 6at h them om"ete -tendo0 5. Bse the stri" set G redu ing 6eight to e7tend set -<er( effe ti<e 6ith se!e torized eCui"ment to go dee"er into fatigue =. A<oid straight sets after 3ase training !e<e! has 3een a hie<ed G "(ramid !ight to hea<( or hea<( to !ight 4. ToughnessK Tr( a 3un h set: e7am"!e sCuat 5 sets 7 4 re"s/ start set e<er( 2 min/ start 6eight at ski!!: 14:-20:/ mid: 20:-22:/ 3ig: 22:-2::. +ust add 6eight ea h set -10-20!3s0. %oa! is to end at =:!3sL 3( !ast set. A. Stret h (our imagination: Pa kage (our "!an different!( 3ut not (our "hi!oso"h( to in !ude: s6iss 3a!!s/ ore sta3i!it(/ kett!e3e!!s/ 3a!an eM. There is a!6a(s room for something ne6 3ut donNt o<er do it. 10. 'o a :0 re" set: Set the 6eight at ::-50I of ma7 'o as man( re"s as "ossi3!e -20-2:0 Rest for #0 se onds Continue unti! :0 re"s ha<e 3een om"!eted Count tota! num3er of sets to om"!ete goa!

Periodization: A Pra ti a! A""roa h Re"s 1 2 # & : 5 = 4 A 10 11 12 I 100 A: A2.: A0 4=.: 4: 42.: 40 ==.: =: =2.: =0 D<( -: A: A0 4=.: 4: 42.: 40 ==.: =: =2.: =0 5=.: 5: +od -10 A0 4: 42.: 40 ==.: =: =2.: =0 5=.: 5: 52.: 50 Lt -1: 4: 40 ==.: =: =2.: =0 5=.: 5: 52.: 50 :=.: :: $er( Lt -20 40 =: =2.: =0 5=.: 5: 52.: 50 :=.: :: :2.: :0

O+aPor Lifts -SCuat and Presses0: A<oid straight sets -#74/ &7:0 during strength 3ui!ding "hase of training. To insti!! >targeted? intensit( 3ui!d on su ess and measura3!e im"ro<ements using >smart? "(ramids: OLight to hea<(: 10-4-5-:L -shaded0 intensit( is in reasing 6ith ea h set Odo as man( re"s as "ossi3!e on :L re" set and re ord Oin addition (ou ma( do an un!oaded set ;7am"!e: #00 !3 ma7- 6arm-u" to: 10 H 15:/ 4 H 1A:/ 5 H 22:/ :L H 2:0 Bn!oad set: 10-1: H 210 ORe- a! u!ate training ma7- 2:07=J#0# -2:0).42:0/ 2:074J#12 -2:0).40 O;<er( 6orkout 3e omes a "ossi3!e >test? da( P!a(er is ha!!enged and does not fee! he!d 3a k O9t 3e omes <er( eas( to determine !ifter of the 6eek. Lifting 3e omes om"etiti<e as "!a(ers om"are re"s on their to" and un!oad sets