How to Maximize Summer HS Football Training Camp
The grind of summer football can be a hectic time with the running involved, 7on7 camps, and recruiting camps. Oftentimes, conditioning is prioritized during this time with little attention given to speed training. That is a big mistake as speed training has to be involved in order for an athlete to not lose the speed gained during the off season. The job of the coaching staff must be to find how much speed training is necessary for each position, so that the training effect is not lost. There are other factors to consider as well during summer camp in order to ensure that the season is successful.
1. Nutrition- This is often an overlooked component of a successful summer training season. There are macronutrients that will help the athletes enhance their performance, decrease inflammation, and increase their muscle mass. Every athlete must be examined to determine how many calories are necessary for the amount of activity they participate in. It is important that the athletes do not sacrifice their breakfast as they usually train mid morning. Although, the breakfast should not be a big solid meal that will be hard to digest as depending on when you wake up you don't want the body digesting while you are training. Many athletes lose weight during this time as they do not eat enough for the increased running that is required during this time. I believe in making Breakfast easy and maintainable. I listed an easy meal plan we use with some of our athletes. Of course, it would be adjusted for each individual athlete. Lastly, make sure that your urine stays clear and you at least drink half your bodyweight in ounces of water.
Breakfast- Oatmeal, water, Dymatize Iso Whey, Peanut Butter, Fruit
Lunch- Turkey Sandwich, Apple, Baked Chips, Water or 100% Juice
Pre-Workout Shake- Dymatize Iso Whey, 1/2 gatorade 1/2 water mix
Post Workout Meal- Rice, Lean Meat, Vegetables, Fruit, Peanut Butter
Shake- Iso Whey, Handful of Nuts
Dinner- Potato, Lean Meat, Fruit, Vegetables
2. Strength Training- It is not the time to completely stop lifting weights because your coach has increased the amount of running that you are doing. However, you should adjust your lifting volume and amount of weight lifted. Remember, you are a football first and weight lifting is just part of the process. I would make the workouts short and sweet due to the lack of energy you will have around this time. I like to lift about 2- 3 times a week with a workout focused on an upper or lower main lift with a few auxillary exercises. Also, I am in the weight room for 30-45 minutes as the body can only be taxed so much. Also, the body will be beat up during this time and muscle tissue quality will be important. We spend a good amount of time foam rolling and working on our mobility restrictions.
Example Session:
Box Jump 2x5
A1) Trap Bar Deadlift 2x5 @70-75%
A2) Ankle Mobility Drill 2x10
B1) DB Split Squat 2x10 each side
B2) Wall Slide 2x10
C1) Slider Leg Curls 2x12
C2) Hip Flexor Rock 2x10 each side
Abs- Reverse Twist 20-30, Dead Bug 10 -12 each side, Russian Twists 20-30 each side
Next Week we will discuss Speed Training and Jump Training.
The grind of summer football can be a hectic time with the running involved, 7on7 camps, and recruiting camps. Oftentimes, conditioning is prioritized during this time with little attention given to speed training. That is a big mistake as speed training has to be involved in order for an athlete to not lose the speed gained during the off season. The job of the coaching staff must be to find how much speed training is necessary for each position, so that the training effect is not lost. There are other factors to consider as well during summer camp in order to ensure that the season is successful.
1. Nutrition- This is often an overlooked component of a successful summer training season. There are macronutrients that will help the athletes enhance their performance, decrease inflammation, and increase their muscle mass. Every athlete must be examined to determine how many calories are necessary for the amount of activity they participate in. It is important that the athletes do not sacrifice their breakfast as they usually train mid morning. Although, the breakfast should not be a big solid meal that will be hard to digest as depending on when you wake up you don't want the body digesting while you are training. Many athletes lose weight during this time as they do not eat enough for the increased running that is required during this time. I believe in making Breakfast easy and maintainable. I listed an easy meal plan we use with some of our athletes. Of course, it would be adjusted for each individual athlete. Lastly, make sure that your urine stays clear and you at least drink half your bodyweight in ounces of water.
Breakfast- Oatmeal, water, Dymatize Iso Whey, Peanut Butter, Fruit
Lunch- Turkey Sandwich, Apple, Baked Chips, Water or 100% Juice
Pre-Workout Shake- Dymatize Iso Whey, 1/2 gatorade 1/2 water mix
Post Workout Meal- Rice, Lean Meat, Vegetables, Fruit, Peanut Butter
Shake- Iso Whey, Handful of Nuts
Dinner- Potato, Lean Meat, Fruit, Vegetables
2. Strength Training- It is not the time to completely stop lifting weights because your coach has increased the amount of running that you are doing. However, you should adjust your lifting volume and amount of weight lifted. Remember, you are a football first and weight lifting is just part of the process. I would make the workouts short and sweet due to the lack of energy you will have around this time. I like to lift about 2- 3 times a week with a workout focused on an upper or lower main lift with a few auxillary exercises. Also, I am in the weight room for 30-45 minutes as the body can only be taxed so much. Also, the body will be beat up during this time and muscle tissue quality will be important. We spend a good amount of time foam rolling and working on our mobility restrictions.
Example Session:
Box Jump 2x5
A1) Trap Bar Deadlift 2x5 @70-75%
A2) Ankle Mobility Drill 2x10
B1) DB Split Squat 2x10 each side
B2) Wall Slide 2x10
C1) Slider Leg Curls 2x12
C2) Hip Flexor Rock 2x10 each side
Abs- Reverse Twist 20-30, Dead Bug 10 -12 each side, Russian Twists 20-30 each side
Next Week we will discuss Speed Training and Jump Training.
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