How OSU builds strength in its football players

By Gina Mizell Published: July 23, 2012
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Here's a breakdown of Oklahoma State's strength and conditioning program, both for summer workouts and in-season training.

Summer workout overview

Monday/Thursday: explosiveness, Olympic lifts

Tuesday/Friday: speed development, strength

Sample summer workout schedule (Tuesday, July 17)

Part 1: on-field conditioning (6:30 a.m. or 1:30 p.m.)

Drills: run rocket, cone drills, weighted ball throw (five stations)

Part 2: weight room (7:40 a.m., 2:40 p.m. or 4 p.m.)

Lifts: squat, bench press, glute/hamstring raise, triceps extension, shoulder press, position-specific lifts, shoulder "pre-hab"

Part 3: metabolics (5:30 p.m.)

Drills: passing with quarterbacks and receivers, defensive backs backpedaling, linemen/linebackers gap control

In-season training overview

Sunday: “flush day” to reduce soreness and get body ready for next week

Tuesday/Thursday: bigger lifts (less volume than summer)


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