Build a Strength Program Like Eight-Time Texas State Champ Katy

  • Post category:TRAINING

By Dan Guttenplan, FNF Coaches Managing Editor

Gary Joseph has built the Katy football program into one of the most successful outfits in all of Texas in his 13 years as head coach.

In 2015, Katy tied Dallas Celina and Southlake with a record eight state championships. Joseph was named the 2016 National High School Coaches Association Coach of the Year and inducted into the Texas High School Football Hall of Fame.

Testing Periods

Katy strength coach James Williams has four testing periods for players so that he can design individual programs. During each test period, a player is tested for his max lift on the bench press, squat and power clean. Williams also tests each player’s fitness in the 40-yard dash, five-cone agility drill and timed mile.

The test periods take place in January at the start of the offseason strength program, late March before the start of spring football, end of summer to get a benchmark before the season, and late November/early December after the last game.

Starting Slow

Katy’s in-season strength program serves a different purpose than the offseason program. During the season, the program is designed for players to maintain strength while recovering from the previous game. The offseason is all about building strength and speed.

However, Williams is careful not to rush into the strength-building portion of the program. In January, many of the freshmen on the team are eager to build strength before they have experience practicing perfect technique in the weight room.

The Katy Lifts

The following is a list of lifts for the Katy football team.

  1. Legs: Front squat, box squat, squat jumps, hex squat, leg extension, leg curls, forward lunges, backward lunges, lateral lunges, step-ups, overhead squat, calf raises, seated calf raises, jump-ups.
  2. Chest/Triceps: Flat bench, decline bench, dumbbell reverse fly, tricep extension, dumbbell incline, incline fly.
  3. Back/Biceps: Seated rows, lat pulls, pull-ups, bent-over rows, dumbbell curls, reverse curls, hammer curls, reverse wrist curls, upright rows, dumbbell shrugs, upright row.
  4. Extra Lifts: Jammers, hip machine, glute/hamstring extension, neck, abs.

One Week at Katy

The Katy players lift three days a week in January. The following is an example of a one-week cycle. Each percentage is reflective of that particular player’s max lift.

Station 1

Power Clean – 10 reps at 55 percent, 8 reps at 60 percent, 6 reps at 65 percent

Neck – 3 sets of 12 reps

Station 2

Side Jam – 3 sets of 10 reps

Glutes – 3 sets of 10 reps

Station 3

Front Squat – 3 sets of 8 reps at 50 percent

Leg Curls – 3 sets of 10 reps

Station 4

Rear Squat – 10 reps at 55 percent, 8 reps at 60 percent, 6 reps at 65 percent

Wobble – 3 sets

Station 5

Step-Ups – 3 sets of 8 reps

Stretch Machine – 3 sets

Station 6

Hex Squat – 3 sets of 8 reps at 60 percent

Crunches – 3 x 25 reps

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