Raising Cane
By Josh StaphSchool’s out, and long days of basking in the sun have replaced the daily grind of classes and homework. The good things of summer days at the pool, cookouts and family vacations are here.
Before you know it, though, two a days start and football season is in sight, which means your summer has to involve more than just maxing and relaxing. Don’t get us wrong enjoy your well deserved break from the books. Just make sure you seize the opportunities for success the summer months present, because the outcome of your Friday nights this fall are determined by what you do between now and then.
Andreu Swasey, the University of Miami’s head strength and conditioning coach, uses the summer months to prepare the Hurricane football squad to defend their rep as a national powerhouse.
“The summer is so important to a player’s athletic development,” Swasey said. “It’s a base on which you can build the upcoming season. With two a days on the way, you have to make sure your body is acclimated to the heat and to the training regimens coaches have for you.”
The ‘Canes’ training has three phases spring, summer, and beginning of the season.
“During our spring phase, we look to get as big and strong as possible for spring ball. Once we hit the summer phase, we train to be complete football players,” Swasey said. “We make sure the guys are in wedding dresses uk great shape, strong and ready to make multi directional cuts. Because by the time they get to the coaches, it’s time to pl wedding dresses uk ay ball. There is no time to play catch up.”
According to Swasey, showing up for doubles unconditioned is to your own detriment.
“You won’t be able to show your coaches what you can really do,” Miami’s strength guru said.
This summer, you’ve got a new buddy Swasey will be by your side wherever you go, giving you the info and training he uses every year to produce the most athletically impressive players in the nation. Swasey’s program consists of four key elements to address these areas.”These make an athlete as explosive as possible. All the different versions we use train you to explode quickly.”
Progression Notes: Gradually increase the weight and lower the reps. Toward the end of summer, you should be performing 5 heavy sets of 1 2 reps.”The squat and its variations are the most important movements for football players. These work the whole body, including the glutes, hamstrings and quads, and they train wedding dresses uk the most important region the lower back and trunk.”
Progression Notes: Gradually increase the weight and lower the reps. Toward the end of summer, you should be performing 5 heavy sets of 1 2 reps.”To deliver a solid blow, a strong core is necessary. You can be as strong as you want in your legs and upper body, but without core strength, you won’t transfer any power into an opponent.””You can’t ignore the back of your body. A lot of kids like to train the front with the bench press, and there is a time and wedding dresses uk place for that, but the key is a balanced body. If you’re strong in the front and back of your body, as well as your core, you’ll be a much better player on the field.”
THE LIFTS
Power Shrug
Grip bar just outside athletic stance with shins touching bar
Assume deadlift position with back locked, shoulders up, abs and chest flexed
Begin initial pull by extending hips and knees
When bar is just above knees, explode upward by forcefully shrugging with straight arms and fully extending hips, knees and ankles
