Technically speaking, the post-season training program begins after the last game of the regular season. Although it may be tough to think about next year at this time, it is important to commit to a start date for off-season training. Furthermore, this date needs to be communicated to all players before they leave for the summer.

At the end of the season, athletes are physically and mentally exhausted and need a chance to recover. The post-season can be summed up in one word - rest. Injuries need to be properly cared for and given a chance to heal. This rest period is also important in the prevention of overtraining, a common condition that can prevent optimal performance. Many variables determine the length of recovery, but two weeks minimum is ideal. The length can vary depending on the level of play (high school versus collegiate), extent of the player's injuries and whether or not the athlete participates in other sports.

Once the post-season recovery has concluded, the focus should turn to the off-season program. Many components comprise off-season training, although here we will concentrate on the strength and conditioning component.

Begin by building a foundation of strength and muscular balance. Think of this foundation as the starting point for the development of the total athlete. Movements during this foundation period do not need to be football-specific movements; they can be general strength exercises. A majority of the exercises should be basic exercises like the deadlift, squat, bench press, pull up and core (abdominal and lower back) exercises. Complement these exercises with single joint movements such as hamstring curls, calf raises, shrugs and tricep extensions to ensure proper muscular balance. Additional exercises to strengthen the neck, hands, wrists and ankles should be added in as needed.

Make sure that each athlete works on weak links in his/her biomechanical chain. For instance, an athlete with a history of hamstring injuries may need to perform extra exercises that isolate the knee flexor group. Also, if there is a muscular imbalance between the left and right halves of the body, incorporate more uni-lateral (independent) exercises. This can be accomplished using free weights or equipment that allows independent movement. Consistently trying to eliminate the athlete's weakest area can help to reduce potential injuries.

The highest training volume, which is the number of sets multiplied by the repetitions, occurs during the off-season. A split routine, such as alternating days of lower and upper body, allows shorter, more intense workout sessions. The total number of exercises can vary greatly because of the age and experience of the athletes as well as access to the equipment and available time. Sets should be kept between two to three and repetitions at 10 to 15. Recovery times should be relatively short at approximately 60 seconds. This type of exercise prescription encourages muscle hypertrophy, overall body strength and connective tissue strength.

The other key off-season component, cardiovascular training, is often misunderstood. The mistaken belief is that running endless miles is the best way to train for football. This could not be further from the truth, especially during the off-season. Although a good aerobic base predicates other advanced training modalities such as interval training, the aerobic base needed is fairly minimal. Aerobic capacity can be maintained with as little as one to two sessions per week of any type of cardiovascular work. Any more than this actually can inhibit strength, hypertrophy and speed development. In addition, excessive running can increase the risk of overuse injuries in the knees, hips and lower back.

Off-season cardiovascular training should include more low-impact activities. Swimming, cycling and cardiovascular machines including steppers and elliptical trainers should comprise a majority of the cardiovascular program. This cross training approach allows an athlete to train in a much more effective way. By keeping the impact down, stress is reduced throughout the joints, and overuse injuries are minimized because movement patterns are varied. Athletes can train more intensely because of a reduction in adverse effects. As the start of the next season approaches, higher impact activities like running should be gradually added to the program.

The "how" of cardiovascular training is just as important as the type of activity. Keeping this in mind, we need to question some of our traditional training approaches. Why train athletes by running for 20, 30 or even 40 minutes? How many times does a player run for 30 minutes non-stop in a football game? On the other hand, think of how many times a player runs for five seconds and rests for 20 seconds?

Football consists of a series of short burst followed by rest. This type of activity stresses the short-term energy systems, mainly the ATP-CP and lactic acid systems. To train the short-term or anaerobic system, specific rest-to-work ratios need to be followed. A rest-to-work ratio should be at least a 3:1 and may be as high as a 5:1. For instance, a 10-second sprint should be followed by at least 30 to 50 seconds of recovery. Anything shorter than a 3:1 ratio will train the aerobic system, a system that supplies less than 10 percent of the energy required for football.

Miklos Horvath has a bachelor's degree in exercise from Michigan State University. He is the Head Strength and Conditioning Coach and Director of Health and Fitness at the Healthplex Sports Club in Springfield, Pa. Miklos has been certified through the National Strength and Conditioning Association as a Strength and Conditioning Specialist and as a Personal Trainer. Miklos has worked with numerous collegiate and professional athletes to enhance athletic performance and is a member of the Life Fitness Academy.