CONDITIONING “THE NOTRE DAME WAY”

      Our conditioning program is based on the funnel or taper protocol.  This method calls for emphasizing general aerobic conditioning first and tapering towards specific conditioning as training progresses.  This method can be used for all anaerobic sports.

      Aerobic training-  Sustained exercise which raises the heart rate to 60-85% of maximum and lasts 20-60 minutes in duration.

      Anaerobic training-  Specific work to rest ratios.  Utilizing the lactic acid, or atp-pc energy systems.  Duration of work is generally under 2 minutes.

      1)  Goals

         A)  Maximize the athlete's conditioning potential
         B)  Train the entire recovery and performance system
         C)  Minimize overuse injuries and other physical ailments which could  arise because an athlete is not in peak condition
         D)  Be a better team because we are in better shape!
      2)  Frequency
         A)  Off season- 2-3 x week
         B)  Pre season- 3-4 x week
         C)  In season- 1-2 x week
      **If weight loss is desired, the addition of 1 extra day of aerobic conditioning per week may be necessary.

      3)  Always warm-up and stretch prior to conditioning

      4)  Progression- Increase stress on the body

         A)  Decrease work (goal) time
         B)  Decrease rest (interval) time
         C)  Increase repetitions
         D)  Increase speed
         E)  Increase distance
      5)  Interval training
         A)  4:1 rest to work ratio if work time is under 10 seconds
         B)  3:1 rest to work ratio if work time is 45-10 seconds
         C)  2:1 rest to work ratio if work time is over 45 seconds
         
      **Make athletes accountable for every rep in terms of distance and time.  If you don't make your time, it doesn't count!!  Do it again.
      **Use variety in training to avoid staleness.  Make it hard- but fun.
       
      AEROBIC CONDITIONING

      Aerobic conditioning will prepare your cardiovascular system and reduce your body fat.  This is very important for your ability to recover between workouts.  Aerobic conditioning also burns fat and calories and along with a sensible diet will keep your body fat at acceptable levels.  The goal of aerobic conditioning is to raise your heart rate and maintain this level for a period of 20-60 minutes.  Jogging, stairmaster, biking, swimming, rowing can all be used for aerobic conditioning.  You will need to work at an intensity level of 60-80% of your max heart rate.  Calculate this as follows:

                220 - your age = max heart rate
                multiple this # by .6 and .8 to find your training zone
                maintain this heart rate for the specified duration

                Example: 220 - 20 = 200
                  200 x .6 = 120
                  200 x .8 = 160

          *Your heart rate should not fall below 120 and not exceed 160 beats per minute during your aerobic workout.  To find your heart rate simply take your pulse on your wrist.  Count the beats for 6 seconds and add a zero, this is your heart rate.

      Aerobic conditioning should be completed a minimum of 2-4 x week if your body fat is not optimal.  The time to do this is during your off-season, right after your competitive season is over.  Pre season and in-season conditioning will be energy specific to your sport.
       

      SUMMER FOOTBALL RUNNING PROGRAM
       
       
      WEEK DAY ONE DAY TWO
      1 Speed drill warmup & stretch 
      Form speed 8 x 40 
      4 x 400 Line/1:25, backs/1:10       		 Speed drill warm-up & stretch 
      Form speed 8 x 40 
      1.0 mile run Line/8:15, Backs/7:45
      2 Speed drill warmup & stretch 
      Form speed 8 x 40 
      4 x 400 Line/1:25, backs/1:10       		 Speed drill warmup & stretch 
      Form speed 8 x 40 
      1.0 mile run Line/8:15, Backs/7:45
      3 Speed drill warmup & stretch 
      Form speed 8 x 40 
      6 x 300 Line/50, Backs/45       		 Speed drill warmup & stretch 
      Form speed 8 x 40 
      1.0 mile run Line/8:00, Backs/7:30
      4 Speed drill warmup & stretch 
      Form speed 8 x 40 
      6 x 300 Line/50, Backs/45       		 Speed drill warmup & stretch 
      Form speed 8 x 40 
      1.0 mile run Line/8:00, Backs/7:30
      5 Speed drill warmup & stretch 
      Form speed 8 x 40 
      Chose 2 agility drills 2 x 5 each       		 Speed drill warmup & stretch 
      Form speed 8 x 40 
      6 x 200 Line/35, Backs/32
      6 Speed drill warmup & stretch 
      Form speed 8 x 40 
      Choose 2 agility drills 2 x 5 each       		 Speed drill warmup & stretch 
      Form speed 8 x 40 
      6 x 200 Line/35, Backs/32
      7 Speed drill warmup & stretch 
      Form speed 8 x 40 
      Choose 2 agility drills 3 x 5 each 
      5x 100 Line/ 17, Backs/14 
             		 Speed drill warmup & stretch 
      Form speed 8 x 40 
      Choose 2 agility drills 3 x 5 each 
       5 x 50 Line/9, Backs/7 
      10 x 10 all out
      8 Speed drill warmup & stretch 
      Form speed 8 x 40 
      Choose 2 agility drills 3 x 5 each 
      5x 100 Line/ 17, Backs/14 
             		 Speed drill warmup & stretch 
      Form speed 8 x 40 
      Choose 2 agility drills 3 x 5 each 
       5 x 50 Line/9, Backs/7 
      10 x 10 all out