The Strongest Shall Survive: Strength Training for Football

228 Pages·1976·62.495 MB·English

by  Bill Starr

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THE STRONGEST SHALL SURVIVE - TITLE PAGE
THE STRONGEST SHALL SURVIVE...
STRENGTH TRAINING FOR FOOTBALL
by Bill Starr, B.S., M.S.
First Printing, First Edition , 1976
Second Printing, Revised First Edition , 1g7B
Third Printing, Revised First Edition , lg7g
Fourth Printing, Revised First Edition, 19go
Fifth Printing, Revised First Edition, l ggg
Sixlh Printing, Revised First Edition, 2003
Seventh Printing, Revised First Edition ,2007
Pub shed Bv
IdiB#Hil: Iilp,v
Revised Edition Copyright, @2007, by Bill Starr
All rights reserved. No portion of this book may be reproduced or used in
any form without written permission of the author.
Library of Congress Number: 78-6148s
Printed by Sheridan Books
100 North Staebler Road
Ann Arbor, Michigan 48103
Cover design by Chris Train
THE STRONGEST SHALL SURVIVE _ TABLE OF CONTENTS II
THE STRONGEST SHALL SURVIVE . .
.
STRENGTH TRAINING FOR FOOTBALL
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Chapter Page
Weight Training Section
One The Marvelous Machine
1
Two Your Muscles and Their Function 10
Three Strength - The Critical lngredient 20
Four Flexibility and Warming Up Exercises 27
Five The Big Three of Weight Training 38
Six Programming the Big Three 56
Seven Advanced Train ing Programs 66
Sample Advanced Program 88
Sample Big Three Program 89
Weight Training Reference List 90
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Nutritional Section
Eight That Extra Edge - Proper Nutrition 92
N ine Understanding Proteins, Carbohydrates, and Fats 99
Ten Those Valuable Vitami ns 106
Eleven The A,D,C, and E of lt 109
Twelve The Busy Bs 114
Th irteen The Mighty (and Misunderstood) Minerals 122
Fou rteen Super Foods and Supplements 132
Fifteen A Few Special Nutritional Situations 141
N utritional Section Reference List 147
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Related Material Section
Sixteen Principles of Rehabilitating lnjuries 148
Seventeen Rehabil itation Exercises for Football Players 156
Eig hteen Those Extraordinary Exercise Machines - An Evaluation 171
N ineteen Drugs and Strength Training 178
Twenty SIeep and Strength Training 188
Twenty-One Mental Rehearsal and Strength Training 194
Twenty-Two The Role of the Strength Coach 202
Related Material Section Reference List 206
lndex 207
o o o..... o o o. o. o. o.. o o.. o o o.. o...
List of Tables
Table I Measurements Used in Nutrition 98
Table ll Approximate Elements in Composition of Body 122
Table lll Approximate Amounts of Calciuffi, Phosphorus
and Magnesium in 100 gms. of Food 126
Table lV Summary of the Nutritional Requirements of
Hard Training Athletes 146
III
TEE STRONGEST SEALL SUR,VIVE - DEDICATION
THE STRONGEST SHALL SURVIVE.
. .
STRENGTH TRAINING FOR FOOTBALL
DEDICATION
This book is dedicated to my first coach and most trusted friend, ffiy brother
Donald Starr of Havre de Grace, Maryland.
TIIE STRONGEST SHALL SURVIVE _ CRED ITS ry
THE STRONGEST SHALT SURVIVE...
STRENGTH TRAINING FOR FOOTBALL
CREDITS
Photography
Leonard Nakahashi, pages: 9,21,23,59,61, 149, 170, 185,
199,200 & 205
Steve Dussia, All exercise photos for Big Three and Reha-
bilitation Chapters and 23, 40, 75, L55,172,173,175, L76.
Ellen Stapleton, pages 64, 65, 78,87 ,153, 177, 179, 181,
189, 190
Richard Souther, page 195
Art Zeller, page 197
Nick Frasca, page 192
Peter Axaom, page 182
Everill Taggart, page l7 4, courtesy Weightlilting Journal
Page 25, courtesy of John Williams
Page 26, courtesy Mike Curtis
Page 37, courtesy Jaris White
All other photos by the author
Art Work
Tommy Kono, page 41
Tom Kurtz, page 54, courtesy Weightlifting Journal
Wes Woo, page 187, an adaptation of a cartoon by Wes
Woo by Steve Dussia
Steven Dussia, page 191, cartoons ofsleep and chapter head
characters
Chris Train cover, section heads plus all the illustrations
for the rest of the book.
***********************************
I would like to make special mention of the eight athletes who came out of my strength program at the
University of Hawaii who have continued on into the ranks of professional football.
* John Woodcock, Defensive Lineman, Detroit Lions.
* Jaris White, Defensive Back, Miami Dolphins & Tampa Bay'
* Levi Stanley, Defensive Lineman, Hawaiians & San Francisco.
* Arnold Morgado, Running Back, Kansas City Chiefs'
* Charlie Aiu, Offensive Lineman, San Diego Chargers.
* Harold Stringert, Defensive Back, San Diego Chargers.
* Dan Audick, Offensive Lineman, St. Louis Cardinals.
* June Jones, Quarterback, Atlanta Falcons'
Each of these players is a living testimony to the benefits of strength haining. They played on a
mediocre team and received very little recognition while playing some 3000 miles from the mainstream
of national publicity. Each and every one of these players greatly improved his playing ability through
strength tralning. No.r" are super athletes, yet through hard work they were prepared when they
came to tryouts.
I congratulate each of these fine young men.
THE STRONGEST SHALL SURVIVE - ACKNOWLEDGEMENTS
THE STRONGEST SHATL SURVIVE...
ACKNOWLEDGEMENTS progress. When I would miss a session, Sid was on the phone
wanting to know "why." He closely supervised my program,
taking much time from his own, but he was most anxious to
The acknowledgement of a book is a publicly-displayed help, just so long as I was serious about becoming stronger.
"thank you" from the author to all of those who helped to His strict adherence to form and systematic training have
make his project a reality. Space prohibits me from mention- become an intregal part of my own strength training philoso-
ing all of the individuals who have played some part in the phy. It could be honestly stated that without his interest and
formation of The Strongest Shall Survive . . . Strength his knowledge that I would never have advanced past the
Training for Football, since the number would include every mediocre level in the strength sport and certainly never
strength athlete whom I have talked with during the last would have decided to make strength training my
twenty years. I will, however, mention those to whom I owe profession.
a special debt of gratitude. Since I began training with Sid some fifteen years ago, I
I must recognize my older brother, Donald, first and have had the opportunity to come into contact with literally
foremost for the same reasons that I dedicated this book to hundreds of weightlifting and strength coaches from around
him. He was the guiding influence in my formative years. the globe. I can sincerely say that I have never met anyone
Donald was responsible for building my early interest in who possessed all the qualities of a Strength Coach as well as
sports and athletics, which has carried over to the present Sid. I consider myself very fortunate to have met Sid and to
day. have him guide me through the most critical early stages of
Brother Donald was, and still is for that matter, an out- my strength training education. A great many ideas
standing athlete and a natural coach. Some of my earliest presented in this book are a direct result of my early days
memories are of Donald teaching me some particular athletic with my good friend Sid Henry.
skill or explaining a rule technicality as we watched or I left Dallas in 1962 to attend graduate school in Chicago.
listened to a sports event. When Donald became interested Out of necessity I became my own coach, primarily utilizing
in a sport, he took great care to learn all that he could about the principles and programs set down for me during the
that activity. He would devour the rule book, he would work three years that I trained under Sid. Competitive weight-
fundamentals, then incorporate strategy into his game. He lifters have to act as coaches for each other as there are
was gifted with extremely fine eye-hand coordination, very few actual coaches available in this country. The Windy
physical size, and speed and payed attention to funda- City had some outstanding weightlifters and I picked up
mentals. As a result, he became very proficient in any sport valuable pieces of information on technique and training. I
he seriously tackled. trained as often as possible at the Irving Park YMCA with
One of the more rewarding phases of my coaching career Chuck Nootens, John Racklin, Fred Schutz and Clyde
came after I had moved to York and had the opportunity to Emrich. Each of these athletes provided me with their views
teach my brother the basics of strength training. He on training, and, in time, these ideas became meshed into my
responded quickly, befitting his nature, and after just one philosophy.
year of training, he won the Maryland State Championship It was also at this time while I was the Youth program
in powerlifting and continues to train and compete today. Director at tl',e Park Ridge YMCA that I became responsible
I am extremely grateful for the opportunity to thank my for setting up and regulating strength programs for others.
older brother in print for the many patient hours he spent Tom and Rick Holbrook were two of my first pupils and I
teaching and motivating me. It was his early nurturing that learned a great deal from teaching them the skills involved
brought about this book. His patience and understanding in Olympic lifting.
came when I needed it most. Thanks Big Brother. Following graduate school, I took a position at the Marion,
Brother Donald was my first coach in a myriad of sports, Indiana YMCA and once again, became the coach of the
but not in weightlifting. That task fell upon the willing and weightlifting team. This small Hoosier town is the home of
competent shoulders of Sid Henry of Dallas, Texas. I met Sid one of the most knowledgeable men on the subject of
at the Dallas YMCA while I was a member of the Southern strength training in the country, although few people know
Methodist University football team in 1959 - the Don of Lamy Perkins. He only spends his time with a few
Meredith era in SMU history. Sid was an international athletes who are very intent in their goals. He loves the
caliber lifter and a fierce competitor. He promised to spend sport of strength and has spent a lifetime learning all that he
his time and energy coaching me if I would concentrate all of can about his favorite subject. Larry and I spent many an
my physical and mental efforts into a weightlifting program. evening discussing the latest theories in strength training.
This meant giving up football for competitive weightlifting, He did a great deal to stimulate my quest for knowledge and
but I was contemplating doing so anyway as my first he added much to what I already knew.
daughter, Christi Lou, was about to arrive and the new The opportunity to move to York to work with Tommy
financial pressures forced me to change my goals. So I Suggs on Strength & Health Magazine came in January of
turned myself over to Sid. 1966, so my avocation became my vocation, as it has to this
IIe proved to be a tremendous coach who stressed funda- day. I was elated at the chance to be close to the vast store-
mentals. A very strict disciplinarian, he would not allow house of information which flowed into the center of
improper lifting form, nor a deviancy from his prescribed American weightlifting. It was at this point that I really
formula. He knew the importance of making every repetition began learning, in depth, about the subject of strength
on every set. He knew that regularity was critical for training for football.
THE STRONGEST SHALL SURVIVE _ ACKNOWLEDGEMENTS VI
STRENGTH TRAINING FOR FOOTBALT
Tommy Suggs and I were in a position to come in contact I would like to record the names of a few who have had a
with a vast resource of knowledge during our five years in marked influence on my thinking concerning strength
York. We were in personal contact with the top strength training: Jack King, Larry Hanneman, George Lugrin, Ken
athletes from around the world. We would receive research Patera, George Pickett, Bill March, Tony Garcy, Bob Hise
data from Bulgaria, Russia, England, Japan, Mexico, etc. III, Roman Mielec, Norbert Schemansky, Russ Knipp, Peter
Articles would cross our desk daily concerning some new Rawluk, Tom Hirtz, Kenny Moore, Don Reed, Tom Kurtz,
theory or concept in strength training. We would travel to Dr. John Gourgott, Louis Riecke, Bernie Simmons, Mike
contests and clinics in all parts of the United States and Hutchinson, Homer Brannum, Gerald Travis, Jim Witt, Bob
Canada and talk to the local lifters and coaches. Each Hise Sr., Hank Lujan, Joe Mills, Bob Bednarski, Dick Judd,
strength athlete would learn something from us and we, in Merle Kelly, Carlos Looper, Dave Bjoraas, Charles Herring,
turn, would add to our body of knowledge. Joe Puleo, Dr. Gary Echternacht, Dr. Nigel DaSilva, Louie
Part of our job responsibility at York was to serve as DeMarco.
resource people for those who needed information on the Roger Yanule, Karl Buehrer, Norman Rauch, Steve
subject of strength training. In the late sixties, football Sakoulous, Bob Bartholomew, Terry Todd, Frank Gibson,
coaches became extremely interested in strength training. Charles West, Tom LaFontaine, Mike Karchut, Frank
We would travel to football clinics, coaches conventions, and Capsouras, Gary Glenney, Rudy Sablo, Bob Crist, Morris
to individual schools. We would relate what we knew on the Weissbrot, Bill Stripling, Mike Burgener, Tim Garcia, Phil
subjects of strength training and nutrition and offer sugges- Grippaldi, Roger Quinn, Fred Lowe, Dan Cantore, Jim
tions. It was a tremendous learning experience. The coaches Schmitz, Bill St. John, Dr. John Zeigler, Tommy Kono, John
were becoming more and more aware of the aspect of Terlazzo, Steve Stanko, John Grimek, Dick Bachtell, Frank
strength as it related to football and they would ask us Bates, Fraysher Ferguson, John Snow, Mike Spurrier, Jack
questions that would send us scurrying back to the research Brandenburg, Sam Fielder, Richard Krutzer, Steve Dussia,
journals. We found that we had to do more than to merely John Phillip, Larry Pacifico, Doug Young, Clay Patterson,
express our opinions on the subject, we had to back up our Kevin McClaverty, Gus Rethwitch, Dave Thomas, Steve
theories with emp irical data. We realized that there was a Gilardi, Bruce Buckbee, Dave Sheppard, Harvey Hanec, Bob
genuine need for a simplified program that would work in DeVolin, Wes Woo, Aldo and Ralph Roy, Andy Hinds.
small and large schools with a minimum of equipment, time, Peary Rader, George Fujio, Buster Nagao, Dave Holmes,
and supervision . . . and still get results. Paul Durham, Rick Blangiardi, Steve Rosenbloom, Mike
Curtis, Ray May, Bill Curry, Bill Newsome, Bubba Smith,
So we began experimenting. We would suggest a program
John Williams, Jeris White, Levi Stanley, Jemy Hardy, Don
to a coach and then seeure feed-back later that year, or even
Herrod, Cliff LaBoy, Arnold Morgado, Gary Spotts, Bobby
the following year. Since York was the hub of the srrength
Winkfield, Charlie Sutton, Charlie Aiu, George Lumpkin,
industry, literally thousands of coaches would be in contact
Charlie Kaaihue, Ray Schoenke, Bob Grant, Doug Hepburn,
with us during a twelve-month period. We had, in short, a
Dan DeWelt, Dan Audick, Ben Weider, Ed Fisher, Bill
huge number of subjects on which to test our theories.
Nelson, Larry Price, Bob Acosta, BillKamana, John May,
After the third year, we had refined and condensed our
program to where it is today. The "Big Three" and the rest Tony Ciarelli, Dean Adams, Oscar State, Ken Fujimura,
Eddie Block, Ed Inouye, Randy Frish, John Woodcock,
of the concepts such as circuit training, the heavy, light, and
Saipele Manutai, George Kaye, Jack Lalanne, Ron Chysler,
medium training days, and so forth are a direct result of
and finally, Dick Hoffman.
those years dealing with the coaches in actual strength
And a special note of gratitude to all those who helped in
training situations. The program got results 1000/o of the
the actual production of the book. All are friends and every-
time. All the coach had to do was to follow the directions to
one did a bit extra to help to make this a quality production.
the letter and the gains followed automatically.
Cindy Wolfe, secretary; Randy Mohn, Nan Dalton and
Full credit must be given to my friend Tommy Suggs, of
Stephanie Ciarelli, proofreading; Ellen Stapleton, layout
Lake Jackson, Texas, for his contribution to the ideas found
artist and photography; Steve Gilardi, paste-up artist;
in The Strongest Shall Survive . . . Strength Training for
Leonard Nakahashi, photography; Steve Dussia,
Football. It would be impossible to separate his ideas from
photography and cartoons; Wayne and Annette Justice,
my own as most were a result of shared knowledge. I
typesetting; Chris Train, illustrations; Arnold Morgado,
consider Tommy to be one of the finest Strength Coaches in
Nick Frasca and Steven Dussia, exercise models; Joe Gano,
the world today. A former national weightlifting champion
business manager; and Tom Straub, who financially
and national record holder, he became the Strength Coach
supported the project.
for the Houston Oilers in 1973. I believe his groundwork
Finally, to my good friend Princo, I wish to offer a special
with the team has had much to do with their later success.
thanks, for without his belief in me, this project would have
I cannot close without mentioning the many, many
never gotten past the planning stage. His trust and support
coaches and athletes who have helped shape some part of
made this book possible.
this book. While it is impossible to pinpoint as to where a
Thanks everybody, I hope you enjoy the book.
certain concept or idea originated, in all likelihood it came
out of a letter or a conversation with a fellow strength
athlete or coach. End
vn TIIE STRONGEST SHALL SURVIVE _ INTRODUCTION
THE STRONGEST SHALL SURVIVE...
THE STRONGEST SHALT SURVIVE...
THE STRONGEST SHALL SURVIVE...
THE STBONGEST SHALL SURVIVE...
INTRODUCTION
on
The need for an instructional book not been a single reference source
over-
strength training for football is long published to which the coach or interested
and
due. While most professional teams athlete could turn for the much-needed
high
the more progressive colleges and data, the trainee was often lost and
their
schools haveaStrength Coach on confused.
inancially
staff , many smaller and less f The Strongest Shall Survive . . .
loss
endowed schools are usually at a Strenglh Training lor Football brings all of
physical
concerning this phase of the pertinent material dealing with this
conditioning.
facet of physical training under one cover.
.
The Strongest Shall Survive . . The two chapters dealing with anatomy,
book
Strenglh Training lor Football is a physiology, and kinesiology will serve as
high,
specif ically written Ior the junior an introduction to this aspect of strength
to
senior high, and college coach who has training in these sciences. A complete
put
rely on his own resources in order to course on strength training is then
for
together a strength training program presented in detail in Chapters four
useful
his team. lt is also meant to be a through seven. Within these pages, a
who
tool for the individual football player coach or athlete will be able to learn: how
sound
might wish to become involved in a to purchase the necessary equipment,
past,
strength program on his own. ln the how to perform the various exercises, and
a
anyone who was interested in setting up how to organize and supervise the
leaf
strength program would have to program for an individual or an entire team.
to
through scores of magazines, hoping The nutritional section is the most
of
glean one or two pertinent tidbits complete guide on this vital subject ever
his
information which might be helpf ul to assembled for the athlete. The various
his
program. Regardless of the extent of nutrients are discussed at Iull length and
existed
research, however, there always their usefulness to the athlete is explained
has
huge gaps of information. Since there in full.
THE STRONGEST SHALL SURVIVE _ INTRODUCTION vuI
STRENGTH TRAINING FOR FOOTBALL
STRENGTH TRAINING FOR FOOTBALL
STRENGTH TRAINING FOR FOOTBALL
STRENGTH TRAINING FOR FOOTBALL
The Related Materials Section covers train ing f or f ootbal I . lt is a how-to-do
many aspects of strength training on book, and is designed to be used. The
which very little has previously been systems, ideas, and concepts of strength
written. Sleep is certainly an important training as presented do work. Athletes
variable to the athlete. How much is become stronger when they follow the
enough and, more importantly, how can methods and advice prescribed in the
an athlete go about obtaining sound ollowing pages.
f
sleep? This information is presented in The Strongest Shall Survive . . .
depth. The use of drugs by the highly- Strength Training for Football is an
motivated athlete is a known fact, but encyclopedia on the topic of strength
seldom does the coach realtze just how training. lt just may prove to be the most
the various drugs affect the athlete's valuable book a football coach could ever
performance and his overall health. read on how to develop a better football
Chapter nineteen covers this rather team. Stronger football teams do not
delicate, but critical subject. always win as there are many more
Getting the athlete back on the playing variables involved in this complicated
f ield after an injury is of prime importance game than physical strength, but a team
to every successf u! coach. Resistive which becomes stronger does become
training can be used most effectively to better, if all the other athletic attributes
rehabilitate an injured player. A complete are kept constant. This book will enable
guide as to the proper procedure to follow any coach to build a stronger team. A
in rehabilitating a wide assortment of stronger football team, without any
injuries is contained in Chapters sixteen question, has a distinct advantage over a
and seventeen. weaker one in the highly physical game of
This book is meant to be a complete f ootball.
resource on the subject of strength
end
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THE STRONGEST SHALL SURVIVE...
WEIGHT TRAINING SECTION
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