Training Rules
8 rules (2 hard, 6 soft)
Evidence-based constraints that guide workout generation. Hard rules are never broken; soft rules can be adjusted for experienced athletes.
Training
Training must be position-appropriate - linemen and skill positions have different needs
A 300lb lineman and a 180lb receiver need fundamentally different programs
Prioritize explosive power over slow grinding strength
Football plays are 5-7 seconds - train for explosiveness
Emphasize posterior chain development (glutes, hamstrings, back)
Posterior chain drives speed and prevents hamstring injuries
Safety
Include neck strengthening in every training week as part of comprehensive injury prevention
Growing evidence suggests neck strengthening may help athletes brace for impact and reduce head acceleration, though evidence quality is low (JOSPT 2023). Include as supplement to, not replacement for, proper technique and protective equipment.
Include ACL prevention exercises (single-leg work, hip strengthening, landing mechanics) 2-3x/week minimum
ACL injuries reduced 51-62% with multi-component programs performed 2-3x/week. Programs performed less frequently show NO protective benefit (JOSPT 2023 Clinical Guidelines).
Include Nordic hamstring exercises targeting 48 reps/week (e.g., 3x8 twice weekly)
Nordic hamstring programs reduce hamstring injuries by 51% when adequate volume maintained (PMC Umbrella Review 2024)
Volume
In-season training is maintenance only - 2 sessions max, reduced volume
Practice and games are the priority; S&C maintains, doesn't build
Scheduling
Never do heavy lower body work within 48 hours before practice
Fresh legs for practice performance