Tryout Prep: Where the heck do I start?

Ty. Welcome.

What is what is your lifting history?

Does the minor heel foot sprain effect your ability to perform any exercises / lifts or play?

Hey Ty,

Like I said the main advice givers on this forum are currently occupied with AUDL or tournament commitments so their responses might take a while. I can see you’re anxious to start so I’ll take my stab at answering your questions.

1st and foremost injuries to the heel/foot/ankle area usually really slow to heal. Mainly bc that whole joint area is literally a bunch of rocks and due to the lack of muscle in the area, doesn’t have the greatest amount of blood flow to aid in healing. You got to be careful to not do more harm.

My responses will be based off the fact you will start when you’re capable to and not do any additional harm. I’ll address what you need to focus on by each of the main pillars in order.

Movement Quality
Yeah man, I get the whole, lets crush some drills and sling some weight. Seriously though, paying attention to your body, getting better flexibility, helps a ton with on field performance. The extra inches of stride you get from better knee up toe up, and further backside extension push, will add just as much to your 40 as increasing your deadlift. I’d consider starting a foam rolling/SMR routine to your weekly schedule.

Module 1: SMR

Before hitting the field, definitely go through gamespeed prep

Game Speed Prep – Cone to Cone 1.0

or at the least the 10 min warm up

10 Min Warm Up

Strength
Yeah program zero is where you should start. We have 3 variations depending on if you don’t have kettlebells, or barbells. Its important to note everything is done through trisets. Like mini circuits. Watch a sample triset so you understand the flow here:

Trisets

It’s important to note you need to warm up the movement before hitting your working triset. For example if I’m doing a triset of Front Squat, Box Jump, Ab wheel. I front squat around 255; I do not jump right into 255… I warm up with the bar, 95, 135, 185, 225… then i hit my 225, superset into my box jumps, then into my ab wheels and back to front squats again and repeat.

Speed/Agility
Agility.Zero is where you should start. Despite the name, it focuses on agility AND speed.

SpeedAgility.Zero

In addition, unlike agility.one you can do all the workouts solo.

Conditioining
Man, you can’t really go wrong with any of our programs here. I personally like 150 shuttles and goose cones. I play alot of handler defense, so really focusing on my OFP really helps me. Maybe if you play as a cutter or popper, you should look into doing one of the programs that include the triangles as they condition IFP. You might seem skeptical that 2 cones that are 25 yds apart is simple. Really don’t knock it til you try it. I have AUDL players that train with me tap out from something so simple. I also call goose cones the “if you want to call iso on the guy i’m covering, he’s getting shut down” drill.

Conditioning – Energy Systems Development

Periodization
Program.Zero is a 9 week program, so to be through your cycle and peak by may 20th is a bit late but you’ll be fine. Its not like Triphasic which during phase 1 or 2, will just leave you operating at like 80% on the field bc they’re so taxing. The same can be said for starting an agility program but in the same vein, start as soon as you can, bc grooving those fundamental footwork patterns now will pay off dividends on the field. Conditioning should also be done now as they’re usually 8 week programs. You’re on track for that if you want to be in the absolute best shape by May 20th, especially if its a long tryout.

Last thoughts
Trust the process man. I came into all this as a brolifter. I could easily squat over 300 but I was always the slowest guy on the field. It wasn’t until I changed how I trained before I made that break through. I went from a last pick at pick up to captaining a regionals caliber club team. While I’ve been working with Goose and Tim for… 4 years now? I’ve never been trained 1 on 1 by them. Pretty much anytime we meet up, its all business and we’re shooting. I’ve learned all my lifts and drills just like you’re about to. By watching the videos and applying them myself. I can unequivocally tell you that they work.

Bonus
Not sure if your tryout will involve combine type testing, but I’ll link you one of our yet to be released videos on how to technically prepare for them. Enjoy!