We're in week 6 of our Pro Day Prep Program and my guys are looking good. Being at the mid-point of the program, we did some unofficial testing this week and the results were encouraging and speak volumes about their work ethic and commitment. So far, they've been able to shave 0.15-0.2 from their 40 times, 20 yard shuttles, and 3 cone drills. We've seen broad jump improvements anywhere between 6.5 and 9 inches and vertical jump improvements between 5 and 7 inches. The most impressive, however, have been their 225 bench press numbers. In pre-testing, they were all between 6 and 12 reps and being skill players coming off of a 20 week season (pre-season camp, regular season, bowl games etc), those numbers weren't bad. In testing this week, we saw improvements of 6, 8, and 10 reps which are huge gains for such a short period of time. I'm anticipating 12-14 reps on the low end and possibly 22 on the high end come Pro Day. We've also seen them put on between 8 and 10 lbs each.
We began with a 3.5 week GPP (general physical preparation) and hypertrophy phase; lifting 4 days a week and doing some technical, drill-specific work on the field 3-4 days a week. We're in the middle of a 3 week strength-speed phase; lifting 3 days a week and doing linear or multidirectional speed work 2-3 days a week. In this phase, we are trying to move heavy weights as fast as possible and improve metabolic tolerance in the weightroom. On the field, we're trying to maximize power output in the first 5 ground contacts on our 40s, and trying to "stay in the tunnel" and "in our lanes" on our 20 yard shuttles and 3 cone drills. In a week and a half, we'll move into our speed-strength phase where we will decrease our volume in the weightroom and increase our volume of drill work on the field. The reason for this phase is to minimize central nervous system stress and maximize transfer of training. We will be looking to move the bar even faster by decreasing the load and overall volume. We will focus heavily on mechanical improvements in our linear and multidirectional speed work and I'm anticipating some marked improvements come Pro Day.
From a coaching standpoint, it has been cool for me to be able to manipulate their programming and work through different stages of the force-velocity curve and see the transfer into their speed work. Hopefully, I'll do a better job of keeping everyone up to date leading up to Pro Day.