A 3 Day a Week Workout Program

3 dayI have had several requests from colleagues asking if I had a 3-Day a Week workout program.  YES!  In addition to the 4-Day a Week  Excel based workout program that I have shared, there is also a 3-Day a Week option available to you.

The instructions for using the 3-Day a Week program are identical to using the 4-Day a Week workbook (that I shared in the post – The Excel Workout Workbook), except for one additional step.

This program still has 4 “core” lifts, bench, squat, clean, and push press.  Each week, over a 4-week cycle, you will do three core lifts, and omit one for the week.  It looks like this:
  • Week 1         Bench, Push, Clean
  • Week 2         Push, Clean, Squat
  • Week 3         Clean, Squat, Bench
  • Week 4         Squat, Bench, Push

Each workout card still has 3 different “cycles” (3×8, 5×5, and 3×3) printed on it, with all the weights based on their estimated one rep max.  On the “quote” page of the workbook there are two things you can change.  One is the quote or reminders that get put on each workout sheet for that week, and the other is a “pull down” menu to select which week workout you want to use.  When you select a week, it will automatically populate their workout cards for the new weeks lifts and weights.

The one additional step is selecting which week on the 4 week cycle you are on and want to print.  This brief video tutorial will show you how to manage the 4 week cycle on your Excel template:

Just a reminder – there are three different Excel workbooks available to you –  just click on each link to download:

The Mac version will run on Windows without any problems.  The only difference in the Windows version, is that it has a “button” to click on when an athlete “breaks” that automatically adds 10 lbs to their estimated 1RM.

If you have any questions, just comment or email – I WILL answer!

Jeff Floyd – youcandomore1@yahoo.com



new-teaching-stylesI recently received via Twitter (thank you Erin Luong @EHordyskiLuong) a very interesting infographic about technology and teaching. You can click on the image to the left to see the full size infographic.  Information graphics (Infographs), are graphic visual representations of information, data or knowledge intended to present complex information quickly and clearly.  They can help process information by utilizing graphics to enhance the human visual system’s ability to see patterns and trends.

Infographics are not new, but recently the proliferation of a number of easy-to-use, free tools have made the creation of infographics available to a large segment of the population. Social media sites such as Facebook and Twitter have also allowed for individual infographics to be spread among many people around the world.

infographLast week I downloaded a PowerPoint presentation that was a tutorial on how to make an infographic, and included templates that you can customize.  You can download it from this link: PowerPoint Infographic Templates. There are also several infographic making sites available online.  Piktochart and infogr.am are two of these that offer a free option.

I will be playing with these to see how I might be able to incorporate them into my teaching and coaching… possibly in conveying statistical information to parents or boosters.

You Can Do More… including making infographics to better convey complex data!

Jeff Floyd – youcandomore1@yahoo.com

The Seniors

graduateYesterday was the senior’s last day at our school, and Sunday they graduate.  In 30+ years of teaching and coaching I can honestly say that as a coach you develop an affinity, a bond with almost every class that comes through your school. That is the nature of the profession.  This group, though, will always be a special one for me.

This senior group, both the men and women athletes, really “bought into” what we were trying to do in our strength and conditioning program.    We could not have made the gains we accomplished at our school without them.

When we started, there were 8 male students enrolled in our Advanced Strength and Conditioning class for athletes, and pretty much all they wanted to do was bicep curls, bench, or lay on the bench.  They were in for a rude awakening!  This past year we had over 120 students (2 sections of 60 students each) enrolled in the class, both men and women, who are committed and train hard (and inspire me) daily.

This group was committed to training in the off-season, both in the classroom, after school, and summer.  Our numbers expanded so much in our off-season program that it dictated expanding our weight room – nearly doubling space and equipment. We went from literally just a handful of student (6-7 male athletes) the winter before we introduced our workout program (A Weekly (not weakly!) Workout), to 70+ (both men and women) athletes at nearly every after school workout since that time.

Last summer we had over 220 committed athletes from our school – both men and women and from every sport – that attended our summer Strength and Conditioning Class. They dedicated a portion of their summer by working out four mornings a week, two hours a day, for nearly 8 weeks!  The workouts were brutal – and included weight room, speed development, quickness/ agility, and conditioning sessions daily.

This group of senior football players was also instrumental in winning only the second district championship in the schools history during their junior season.  Although their continued hard work did not translate to the success we were hoping for on the football field this (their senior) season, their work ethic set the standard for what real training should look like.

In addition to being an incredibly hard working group, they also displayed great character, both in the classroom, in the hallway, and on the football field.

I always tell people that I learned so much more than football, X’s and O’s, from my high school coach, Fred Merrell.  I only hope that some day, this group of seniors will look back and think the same thing.  I know I learned from them.

Thanks to the Truman High School class of 2013

Jeff Floyd – youcandomore1@yahoo.com

In the Spotlight – Sandra Chiles

pats girls bbToday in the Spotlight is senior three-sport standout athlete, Sandra Chiles.  Sandra participates in volleyball, basketball and soccer at Truman High School.

Sandra has played Varsity volleyball for 2 seasons and started this past year.  She played varsity both her junior and senior seasons on the basketball team, and was part of two conference championships squads, including a 25-1 record her senior season.

In Soccer Sandra has been on the varsity squad all four years in high school and has been starting since her sophomore year.  She was voted Honorable Mention All-Conference three years, and was part of a Conference and District Championship soccer team.

Sandra has been training in our strength and conditioning program for three years, both during the school year and summer sessions.

Here is a copy of Sandra’s most recent workout card

chiles card

Here is a brief video of Sandra training.


You Can Do More… your brain is lying to you… don’t believe it!

Jeff Floyd – youcandomore1@yahoo.com

The Next Play is the Only Play

When I was at the University of Central Missouri, I had the chance to work with, and learn from, one of the really good guys, and really good coaches in the country.  Roy Wittke.

Among the many things I learned from Coach Wittke was a philosophy of his that centered on the phrase “The Next Play is the Only Play

This philosophy really is all encompassing…. it pretty much works with “play”…. or whatever you substitute in for “play”.

  • The next play is the only play.
  • The next game is the only game.
  • The next series is the only series.
  • The next test is the only test.
  • The next set is the only set.

Focus with laser intensity on the one thing that you can control … the next  ______.

lowsThe play that you just finished, whether it went for a 70 yard touchdown, or a 10-yard loss, is over.  At that point in time, you cannot do anything to change that outcome.  Prolonged celebration (or pouting) only serves to take away focus and energy from the one thing you CAN change – the NEXT play… the ONLY play.

Worrying about a play that you will possibly run in the next series, or the second half just serves to distract you from the task at hand… the NEXT play… the ONLY play.

Put all of your energy into the one single thing you have control over… the next _____.

We have all found ourselves coaching and dealing with players in these situations….

  • Transitioning from a Touchdown, to a PAT try.
  • Transitioning from a blocked PAT try, to Kickoff Coverage (or Return)
  • Transitioning from an interception, to defense (or offense)
  • Transitioning from a 35-yard pass completion, to a Tailback Power Run.
  • Transitioning from a sack, to preparing for a 3rd and long
  • Transitioning from a big win, to preparing for your next opponent
  • Transitioning from a crushing loss, to your first District game.

No matter what you do, you cannot change or replay the outcome of the first part of these situations, all you can do is focus on the second part… the NEXT part…. the ONLY part….

If you and your players adhere to this philosophy, it will have a tendency to even things out; your highs are not quite as high – you become a little more grounded.   The lows don’t become insurmountable valleys.

Worry and spend energy on the things you have control over.

Thank you, Coach Wittke!

Jeff Floyd – youcandomore1@yahoo.com

Leading Up

So … your goal is…

football staff

  • To be promoted from a middle school coach to a high school coach in your district.
  • To be promoted from Linebacker coach to Defensive Coordinator
  • To be promoted from Defensive Coordinator to Head Coach
  • To be promoted from the Head Coach at your school, to a larger more “prestigious” program in your city.

How do you go about doing that?

Marketing/ Business Guru, Seth Godin shared one way in his post from Sunday, “Lead Up”… I have added my comments in the brackets…

“A successful middle manager [coach] gets promoted when she takes the right amount of initiative, defers the right amount of credit and orchestrates success. That success might happen despite (not because) of who her bosses [head coach/ athletic director] are, and that’s just fine, because she’s leading up.”

Leading up is…

“… creating a reputation and an environment where the people around you are transformed into the bosses you deserve.  When you do this with intention, it gets easier and easier. From afar, it seems impossible, and it will be until you commit to it.”

Work hard, continue learning, be a great teacher, be humble.  The best way to get a great job is to DO a great job at the job you have.  I have seen coaches get so consumed about finding a “better” job that they work harder at that (finding a new job) , than in doing the job they are supposed to be doing!

Enjoy the Journey!

Jeff Floyd – youcandomore1@yahoo.com

Flipping the Practice Field

flipped practiceThe flipped classroom inverts traditional teaching methods, delivering instruction online outside of class and moving “homework” into the classroom.  5 Years ago, “flipping the classroom” would have been an impossible undertaking. Improvements in technology, and the advancements in proliferation and access have made “flipping the classroom” not only feasible, but easier than it has ever been for teachers and coaches.  My question and challenge is, “Could “flipping the practice field” make you a more effective coach?’”

I want to refer back to several recent posts regarding using technology in coaching.

“… I wanted them to move towards using dynamic content whether that was Power Point diagrams with animations, still shot step-by-step illustrations with coaching points, film or preferably a combination of those things. I also encouraged them to use our editing system to prepare video walk thru – essentially a screencast of them talking through a play and giving coaching points. I like this method for an install because your comments as a coach are saved and accessible for player review later, whereas if you just talk through video in a meeting, once the meeting is over, there is nothing for the player to refer back to.”

What I am suggesting now is that you can expand this concept to “flip your practice field”.  Here are a couple of ideas.

Consider your install days during your pre-season or spring practice sessions.  How much more production could you get out of your meeting and practice time if you had your install lectures already recorded on a screencast.  Prior to your installation of a particular front/ stunt/ or coverage (or of an offensive play) you require as “homework” viewing the screencast of your install lecture of that piece.  How much more efficient could you be in your meeting time (answering specific questions about the install) or how much quicker would you move to actually practicing the piece instead of spending time installing on the field.

What if you had the most important (or better yet, all!) of your drills for each position group online, described with text, diagramed in an automated PowerPoint presentation, with a telestrated video of YOU explaining the key organizational and coaching points of the drill, and your players demonstrating.  Before you use a drill in a practice, you gave as “homework” to your position group the task of studying this online content for the drill.  How many more reps would you get in that drill during practice, and how much better understanding of the drill would your players have during the course of the year?

This online content embraces many different learning styles.  It can be viewed on their own device, at their own pace.  The content can be played, rewound, played again… over and over and over… on their own time.

Let me know if you have any questions, or if I could help you in any way.

You Can Do More!

Jeff Floyd – youcandomore1@yahoo.com

Spotlight Update

This is another Spotlight update for our athletes involved in spring sports.

hartFreshman Lexi Hart (In The Spotlight – Alexis Hart) won the Girls Triple Jump at the 4A District 8 Track meet this past Saturday, with a school record (and 4A state leading) jump of 38’ 10 ½”.

baySenior Roy Bay (In The Spotlight – Roy Bay) won the 100m and 200m Dash at the 4A District 8 Track meet this past Saturday, with a school record (and 4A state leading) 200m Time of 21.45.  His 100m best this year is currently ranked 2nd in Missouri State 4A.  Roy also anchored the District Champion 4 x 100m relay team.

hayesSenior J.T. Hayes (In The Spotlight – J.T. Hayes) helped lead the Truman Baseball Team to a District victory Saturday with a 2 RBI double in a 14-2 win.

These athletes continue to demonstrate that hard work pays off!

Jeff Floyd – youcandomore1@yahoo.com

The Mother of all Positive Thinkers

I suppose the roots of “You Can Do More!” can be traced to my parents, and more specifically my mother.  She always gave me the confidence to think that I COULD do more.   Mine were great, supportive parents regarding my athletic playing and coaching career.  They never missed a game.  I started every game during my collegiate playing days, so that includes 40+ college games.  They didn’t miss many games that I coached, either.

On this Mother’s day, I have to share one of my favorite (and true) stories that illustrates the supportive nature of my mother.

I was getting ready to report for pre-season practice at William Jewell my freshman year.  The whole drive up to Jewell, my mom was talking… encouraging me with phrases like, “You are going to do so GREAT! “… “This is so exciting… you are so smart… and fast!” … “You are ready for this… you have worked so hard!

The whole drive, nothing but encouragement came out of her mouth.

At that time (1975), the Kansas City Chiefs were still practicing at Jewell, and their last day of camp was our report day.  When we arrived the Jewell veteran football players were already on campus, as well as many Chiefs players that were packing up to leave.  The “regular” student population was not on campus yet, so needless to say, there were disproportional amount of BIG human beings roaming around… and I was a scrawny 150 lbs.

Still, my mom was encouraging… “You think these guys play football, too?”… “Won’t it be great to have them for your teammates?”  … “You are going to do so GREAT!”… “You are going to have so much fun!

I leave and say my final goodbyes and head to the dorm to meet my pre-season roommate.  My mom shouts one final time “You will do GREAT!”… then (as I find out from my Dad about 20  years later) she turns to my father and says … “He’s gonna get KILLED!

As worried as she was about me playing college football, she never let on.  She wanted me to know that she believed in me… believed that I COULD DO MORE!

Jeff Floyd – youcandomore1@yahoo.com