Coach Barry Chait on the CDFL Preseason Conditioning Plan

Dear CDFL player,

Congratulations on taking this step to continue your football career. We at the CDFL are looking forward to helping you. My job as strength & conditioning coach is a very important position in getting you ready to play this upcoming season and stay healthy on the field. As a former NFL strength coach I have first hand experience and know what it takes to get you to your next level of play.

Each league that you progress to will have a better talent pool and the speed and strength will increase as well. To compete at that level, you need a dedicated plan and an uncompromising work ethic. At this time, I am making some basic recommendations to help you on this quest.

First we need to develop your baseline aerobic capacity and strength. You should be running longer sprints (440s, 220s) and do some cardiovascular aerobic conditioning. Running at all times for football doesn’t need to be greater than 2 miles. Sprint ratios should start at a 3:1. Strength training should also be done on a consistant basis with some type of scientific background.

As you get closer to training camp and the season, your distance should get less (100s-80s) with a 2:1 rest ratio. Your strength program should be in mid stride and you should be seeing some nice gains. Still do aerobic conditioning and start doing some positional drills to aid in your movement.

In the last part of your training before camp, your sprint distance should be less, under 40 yards with the occasional day of 80-100 yards. These should be done with short breaks 1:1 rest ratios. More positional drills and strength levels should be high for you.

Plyometrics are a great training tool that should be incorporated into your positional drills. Start slow and low, then build up from there. If you start challenging yourself too much, you will increase your risk for injury.

There are many programs for strength work. You need to evaluate which one you like, then choose. I have my program and may be able to help, if you like. The other program I recommend is Crossfit. I am a level 1 trainer and I have my affiliation. This may not be for everyone depending on your needs. But for overall conditioning, it is a great program. I own a health club in Goshen, NY. If anyone needs additional assistance, feel free to call (phone number 845 294-5004).

Once again I look forward to this opportunity to help you on your football quest.

Barry S. Chait

CDFL Strength & Conditioning Coach