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)


by Gina Mizell
OSU Sports Reporter
Gina Mizell joined The Oklahoman in August of 2011 as the Oklahoma State beat writer, where she covered the Cowboys' historic run to the Big 12 championship and Fiesta Bowl in her first season on the job. Before arriving in Stillwater, Gina was...
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