Strength is an important variable for our football players at the University of Toledo. Strength is the basis for all components of physical training. If two football players are equal the stronger one will always have the competitive advantage. Strength is the key component for power, explosiveness, speed development, agility, quickness, conditioning, balance and flexibility. A stronger and better conditioned athlete will always have an edge in confidence. Most importantly strength training will help minimize injury, decrease rehabilitation time and give meaning to the entire program… that is the ROCKET CULTURE!

Toledo Rocket Football Strength and Conditioning Philosophy

• Provide a safe, productive, time efficient year round football specific strength and conditioning program.
• Strength training is based on the progressive overload principle. Slowly and periodically adding resistance to the body. As the body adapts it will become stronger. Utilizing multi-joint, ground based exercise with perfect technique will enable each athlete to gain the total body strength needed.
• Methods will minimize risk of injury while increasing work capacity and sport specific potential.
• Provide the student-athletes with the best “hands-on” training possible.
• Build team cohesiveness and mental toughness through a discipline approach.
• Training atmosphere: enthusiastic, positive, energetic, intense
• Educate student-athletes on performance enhancing nutritional behavior

Strength Objectives

• Increase athletic/football performance (MENTALLY AND PHYSICALLY)
• Decrease the possibility of injury
• Increase self confidence
• Increase the efficiency of football skills
• Mental Toughness – you must strain!

*Done by working with discipline to improve strength, explosiveness, power, flexibility, aerobic/anaerobic capacity, agility, quickness, balance and football skills.

Controllable Factors in Training

Intensity/Effort: The most important aspect of training. You must have a passion to dominate each workout.
Consistency: Prepare your body for a 14 game season. Year round training with great effort!
Commitment: Have to prepare mentally and physically everyday to better yourself for the betterment of the TEAM.
Mental Toughness: Training with a passionate approach is not easy, neither is winning a championship. Strain to win!
Life Style: You must rest and recover like a professional. Mastering this component will help you attain all your goals!
Pride: We are Rockets! Understand what’s on the line daily. Always look to do things the hard way!

Lower Body Training

• Hip Flexibility/Mobility – Dynamic & Static
• Strength Training Exercises
• Explosive Training Exercises (Plyometrics)

Multi-Joint Exercises

Exercise	Glutes	Quads	Hams	Low Back
Squats (variations)	√	√	√	√
Leg Press	√	√	√
Lunges (variations)	√	√	√	√
Explosive Movements (variations)	√	√	√	√
Sled Drives (variations)	√	√	√
Glute/Ham	√		√	√

Single-Joint Exercises

Exercise	Glutes	Quads	Hams	Low Back
Leg Curls	√		√	√
SLDL’s(Stiffleg Deadlifts)	√		√	√
Hip Extension(variations)	√		√	√
Hip Flexion (variations)		√
Leg Extensions		√
Hip ABduction	√
Hip ADDuction	Groin

Upper Body Training

• Shoulder & Thoracic Spine Flexibility – Dynamic & Static
• Strength Training Exercises
• Special Considerations

Single-Joint Exercises

Exercise	Chest	Shoulders	Back	Traps	Biceps	Triceps
Bench Press (variations)	√	√				√
Shoulder Press (variations)	√	√				√
Dips	√	√				√
Push-Up (variations)	√	√				√
Pulldowns		√	√		√
Rows		√	√	√	√
Chin-Ups		√	√	√	√

Single-Joint Exercises

Exercise	Chest	Shoulders	Back	Traps
Front Raises		√A		√
Lateral Raises		√M		√
Rear Delt		√P	√	√
Chest Fly	√	√A
Pullover	√	√P
Neck / Shrugs		√	√	√
Internal Rotation	CUFF
External Rotation	CUFF