4DU STRENGTH TRAINING
GET THE TOOLS YOU NEED
BECOME A MORE EXPLOSIVE ATHLETE
“We believe in training all specialists (kickers, punters, and long snappers) like explosive athletes. The more explosive you are in training, the better it will translate to explosive power on the field. We focus on core, structural lifts that will enable us to develop fast twitch muscle fiber. In training, we will also incorporate single leg movements to strengthen any kick specific movement that is needed. Along with the work in the weight room, we also focus on conditioning, core strength, mobility, recovery methods, and nutrition. We give all of our athletes the tools needed for success both on and off the field.”
We train our specialists like explosive athletes. We teach the basics of Olympic lifting with the clean and snatch. We also focus on different variations of the squat, lunge, step-up, and RDL. We train our whole body while focusing on kick-specific exercises that will make us better on the field.
Below are some examples of kick specific exercises that you can start to incorporate into your training. I have included pictures and links to help you get started. Start with 3 sets of 8 reps at a light to moderate weight. Only perform these on days you do not kick. 2 days a week at the max to start.
Bulgarian Split Squats
- Step forward, keeping weight at your side (can be done without weight for beginners)
- Back knee should barely be off the ground
- Knee does not go over toes of front foot
- Keep chest up, do not bed at the waist!
- Push off front foot explosively and return to starting position
Nutrition is the KEY to our success. Without proper nutrition, our athletes cannot perform or recover like they should. Food is the fuel source for our bodies…if you don’t put gas in the car, it won’t run. Keep it simple. All the supplements in the world cannot replace good, wholesome foods. YOU CAN NEVER OUT SUPPLEMENT A GOOD DIET!
FOCUS ON THESE FOODS:
Protein – chicken, beef, fish, eggs (all meats should be grilled or baked)
Vegetables – leafy greens (spinach, lettuce, kale), broccoli, cauliflower, carrots, squash, peppers (green, yellow, red), tomatoes, onions, and sweet potatoes.
Dairy – milk (whole and chocolate), cheese, yogurt
Grains – rice, whole wheat pasta, whole wheat bread, oatmeal
Fruits – berries, bananas, melons, apples, grapes, etc.
Fats – olive oil, coconut oil, avocado, peanut butter, nuts (cashews, almonds, walnuts)
MAKE YOUR PLATE COLORFUL! THE MORE COLOR THE BETTER! PROTEIN, VEGETABLES, AND SOME FAT EVERY MEAL!
STAY AWAY FROM THESE FOODS:
- Fast food
- Fried greasy foods
- Foods high in sugar
- Juices high in sugar
QUICK GO-TO OPTIONS AFTER TRAINING:
- Peanut butter and jelly sandwich
- 100% Whey protein shake w/milk
- Peanut butter balls (see recipe)
- Weight gain shake (see recipe)
** It is important to eat between 30 minutes to an hour after training! If you don’t your body will not recover the way it should! **
Weight Gain Shake:
- 1 cup milk
- 2 scoops ice cream (any flavor)
- 2 scoops peanut butter
- 1 banana
- 1 scoop whey protein (optional)
- 3-4 ice cubes
Blend together in blender
Drink after workouts
Peanut Butter Ball Recipe:
- 1 cup oatmeal
- ½ cup dark chocolate chips
- ½ cup raisins
- ½ cup ground flax seed
- ½ cup peanut butter
- 1/3 cup honey
Mix all ingredients together in a large bowl. Once mixed, spoon out mixture and roll into balls. One batch makes around 12-15 peanut butter balls depending on size.
Maintaining proper mobility is key to our success as specialists. In order for our bodies to recover properly we must take the time to cool down after training. Our athletes will utilize 3 specific tools on a daily basis to help maximize their flexibility.
- A lacrosse ball
- A foam roller
- A stretch band
These tools are vital to our success as athletes. If used on a daily basis, they will aid in the recovery process so that you can train harder, more frequently.
To help you use these tools, see the videos below. These are the mobility routines we use and the results speak for themselves.