Copywriting for Small Business Marketing – 8 Simple Ways to Add Spice!

Good copywriting creates engaging and compelling content. Whether its print or web copy, your message needs to motivate people to buy. Copywriting has been around for many years. By incorporating a few time tested techniques, you can engage your target audience and land more sales. Here are a few tips to use when creating copy:· Use a compelling headline. A reader will read your copy based on how compelling the headline is. If this headline doesn’t succeed in capturing your reader’s attention, your ad will most likely not produce any results.· Straight to the point. After you have captured the attention of your reader, you need to keep them interested. Immediately dive into what your headline has mentioned. This way your reader can decide whether or not they want to continue reading.· Use bullet points and sub-headers. Using bullet points and sub-headers helps break up your copy so that it is easy to read. This is especially true for web copy as this audience likes to scan pages before making the decision to stick around. Compelling sub-headers can keep your reader interested, longer.· Length of Copy. You can use either long or short copy, provided that it’s compelling. Make your copy is as long as it needs to be to convey your message effectively.· Keep things simple. Use simple words and phrases that are easily understood by the reader. Avoid using riddles or high tech jargon.· Write like you’re having a conversation. This means speaking to the reader as if you are in a conversation — similar to speaking with a friend.· Highlight the benefits. Instead of focusing on features, focus on the benefits your product or service can provide your potential customer. The benefits of a product or service describe how it will help a customer solve their problems.· Testimonials. Use the testimonials of your current and past customers. This is a great way to reassure your reader that your product or service is worth purchasing. In addition, make sure that you use the customer’s first and last name and company information for credibility.

Bioware is an Example to Other Game Companies

Bioware is a rare breed in the gaming industry today. Even being owned by EA has not taken away their ability to craft grand tales and immerse the player in a universe so vast it takes 40+ hours and multiple play through’s to uncover all the content.I believe that Bioware serves as an example to other gaming companies about how to develop great games. If you look at Bioware’s line-up throughout the years they have a number of outstanding gaming properties. Some like KOTR (Knights of the Old Republic) and Mass Effect are considered two of the best RPG’s of all time.


Even though there are complaints about DragonAge because of the graphics and or game play, it still has gotten fan approval and strong reviews. It’s because Bioware tells a story like no one else on the gaming industry today. They make you care about the characters, and they let you play out the story as good or bad, or anywhere in between. Their games always give you a reason for multiple play through’s, and there is always new stuff to uncover.Bioware does not spend time on bad games or producing mediocre entertainment. They listen to the gaming community, and they take the time to produce quality. Their PC games come with a tool kit so the community can change or enhance the game, which means their PC games a lot of re-playability.


Other companies need to play games like Mass Effect 1 & 2 so they can understand what a quality game is about. As gamers we want to play games that are most importantly fun. Bioware understands this and that is why their games rate so highly over the years.Thanks Bioware, you set a strong example to follow.

Eight Tips For Launching Your Real Estate Investing Career

Eight Tips for Getting Started in Real Estate InvestingIntroductionThis article is just the basics for getting started in real estate investing. This is not a how to article but an article that gives you some information about things to do to get started. Everything in this article is tools that can be applied to helping anyone get started in real estate investing. I am going to give you my eight keys to getting started. Nothing is right or wrong but reflects the point of view of the author. Laws and legal practices vary from state to state, and laws can change over time. The author does not vouch for the legality of his opinions, nor is there any intent to supply legal advice. The author strongly encourages the reader to consult with professionals and an attorney prior to entering in any real estate transaction or contract. The author is not a writer but he is a real estate investor. There will be grammar mistakes and errors, so don’t be too critical of the grammar but focus your energy on what is being said. With that said prepare yourself to think a little differently and expand your mind. Let’s get started on an amazing adventure.The Eight Tips are as follows1. Desire
2. Goal Setting
3. Learning What To Do
4. Attending a Real Estate Investing Seminar
5. The Billings Montana Market
6. Finding a Mentor
7. Your Real Estate Team
8. Just Do IT1. DesireBefore we get in to the bolts and nails of real estate investing in I want to talk to you about desire. If you are going to be successful at anything in life including real estate investing you have to have the desire to do it. Desire is defined as longing or craving, as for something that brings satisfaction or enjoyment. Desire stresses the strength of feeling and often implies strong intention or aim. In real estate investing if you don’t have a desire to learn and grow as a human being and really get satisfaction out of it, then real estate investing is going to be hard to do. When I go out and look at a property it brings me a lot of enjoyment. Every aspect brings me joy from talking to home owners, figuring out how I can make a deal work, to buying the house and to finding a good homeowner or tenant for the house. Real estate investing may not be for everyone but real estate investing can offer anyone the financial freedom we all crave for. If you do not have the desire for real estate investing that is ok, it can still help you to live your dreams and help you to get where you want to go in the future.Why is real estate investing an amazing avenue for anyone to live out all of their dreams? Let me ask you a few questions. Do you have enough money to do anything you want? Do you have everything you want? No debt? A nice house? Great Marriage? The freedom to do anything regardless of how much it costs and the time it takes? If you have all of these things then you are one of the few people in America who does. Most people may be working fifty hours a week and making just enough to pay their bills. In today’s day and age most people are living pay check to pay check never really knowing if they will make enough to pay the bills that just keep piling up. If you cannot keep up with your monthly bills how are you going to plan for retirement or send your kids to college or have time to enjoy life. The answer to all of these questions is becoming financially free. Now it’s not going to be easy everyone will have to get off the couch and out of their comfort zone. Real estate is proven to be one of the fastest ways to get your out of the rat race of the nine to five and begin living the life you deserve to live. Everyone wants something different out of their life. Some dream of traveling the world, spending more time with family, volunteering, golfing, laying on a beach, giving back to the community, or anything that will make them happy. There are thousands of things that make people happy.Making it in real estate takes a person who has a strong desire to change their lives for the better and think big. Anyone can become a great real estate investor. It is going to take a lot of work and can be a struggle at times but in the end it will be the most amazing feeling ever. The people that make it in real estate investing all have a few things in common. First they run their real estate investing business like any other business out there. Second they get out there and network with anyone and everyone. Some people might be like me and have a hard time talking to other people. If you are that is ok, anyone can learn how to become a people person, it just takes hard daily work. You have to push yourself past your comfort zone. The third thing is that you cannot be afraid to fail. Everyone has failed at something but the most successful people out their learn from their failures. The fourth thing is that you have to put a good team together. I will go into putting a team together in a later chapter. The concept of putting a team together is so that when you don’t know something you have team members that know what to do and can help you with questions. The can also make sure that you are not working yourself to death. You do not want to be the person doing everything in your business. Doing everything is a receipt for failure. You have to put together good people who you can trust and rely on. The fifth thing is that you need a mentor. Sixth and final is the desire to do it. No one can become successful at something if they don’t want to do it and don’t get satisfaction out of what they are doing.2. Setting GoalsHaving goals is one of the most important aspects of achieving what you want in life. You don’t want to just have your goals up in your head you want to write them down and past what you have wrote on the wall somewhere or in the bathroom mirror. You want to review your goals daily and read them out loud to yourself. This way you remind yourself everyday why you are building your business.How should you start to write down you goals? First off you should think big, and by big I mean HUGE. If your goals are too small you will easily achieve them and have nothing else to look forward too. You should start off by asking yourself the question if I had all the money and time in the world what would I do, what would I buy, how would I spend my time, and how would I spend my energy. Are you starting to write these down? Well you should be. Think about what you want, spending time with family, traveling the world, the best cars, a castle, owning a small country, running for president, having the biggest real estate investing business in your area or in the country. Whatever your dreams and what you want out of your life, write it down. Some of my goals are becoming free, traveling the world, having a Ferrari, having 10 vacation homes all over the world. Right now I am just trying to get you out of your comfort zone of thinking and let your imagination run.


There are several ways to set goals. I have learned a lot of ways you can set you goals and there is no right or wrong way. The best ways that I have found to set your goals is to break them up into two categories. First your short term goals. This should be goals from a month out to around a year. The second is your long term goals these goals are you think big goals and what you see for your future.For year one I like to first make a list of what I want to achieve this year and I will give you an example of how to do that. For year one you want to be very specific first you want to list what you want your income to be at the end of the year, next how much cash in the bank you want (this is money in your checking account, not assets). Next you want to list how much you are going to give. Giving is a very important, this can be giving to charity, giving of gifts to friends and family, giving to your school or anything you can dream of. As long as what you give brings joy to others who need it more than you. Next list what bad habits you have that you want to eliminate. Weather is be quitting smoking, spending too much on junk, drinking too much, working too much, not spending enough time with family, too much TV, not exercising and many more. We all have bad habits that need to be changed in order for use to grow as human beings. Under each of these bad habits list out some steps that you can take in order to quit them. If you bad habit is being lazy and not exercising enough what can you do to change that. Well you can get a gym membership or a home work out program. Commit yourself you following through with a plan to work out 3-5 days a week. For you to change these bad habits you have to be totally committed and follow through with a detailed plan you set for yourself. After you have your plans in place you should start listing several things you want to achieve or do in the next year. This can be start a successful business, spend time with family, travel to 2-5 places and so on. Now under each of these you should also write a detailed plan on what you need and what you need to do in order to achieve these goals. Finally you should take all of this information you have a write on page on what you see your life being over the next year. Doing this is a great exercise to really see what you want out of life.Goals Year OneThis is what I am going To Do This Year
Income: $500,000
Cash: $100,000
Give: $20,000Bad Habits that will be changes:Over Sleeping 1. Go to bed at 11 p.m. 2. Use a timer and set it for 8 hours 3. Set the timer on the other side of the roomBuying things that you don’t need: 1. Going out shopping less 2. If you have the urge to buy something think to yourself is thing item going to help me to achieve my goals of becoming financially free? 3. Tell friends what you are doing, so they can help to stop you.What I want to Achieve:Start a successful Real Estate Investing Business: (you should write a detailed step by step plan of everything you need in order to achieve your goal)Travel: Where do I want to visit? 1. Gators football game (what I need to do it, money, etc)And last your own page about what you want to achieve using words like I will and only positive words.For long term goals you don’t need to be as specific right now, but you should list them and under them list a few steps or smaller goals that need to be achieved before you are able to achieve them. With the long term goals always think big. Another good exercise for long term goals is to make a collage of you goals. Put pictures of the house you want on it, places you want to travel, a picture of your family, a number of what income you want in or anything you can think of.3. LearnKnowledge builds confidence and destroys fear. If you are starting any kind of business you need to learn the ins and outs of that business. The best way I have found to learn about real estate investing is to read all about it. But once you know it you have to apply what you have learned. Learning and reading is just one step to take. There are thousands of books on the market about real estate investing and everyone has something you can learn from. You don’t just want to read real estate investing books though. You also want to fill yourself with motivational and leadership books. Every successful person that I know if a reader and they all spend at least thirty minutes a day reading something that will teach them about improving their business or helping themselves to become a better person. Some of the best books that I would recommend reading are listed below.1. Rich Dad Poor Dad by Robert Kiyosaki (read this first and also ready everything in the rick dad poor dad series, great books to start with and will expand you mind)
2. Be a Real Estate Millionaire by Dean Graziosi
3. Flip your way to financial freedom by Preston Ely (this is an E-Book)
4. Four hour work week by Timothy Ferriss
5. The Attractor Factor
6. Short Sale Pre-foreclosure Investing by Dwan Bent-twyford and Sharon Sestrepo
7. Keys to success, by Napoleon Hill
8. Think and Grow Rich by Napoleon Hill
9. How to win friends and influence people
10. Any Book by John C. Maxwell (he has tons of amazing leadership books)
11. Getting Started in Real Estate Day Trading by Larry Goins
12. The E Myth by Michael Gerber
13. How to be a quick turn real estate millionaire by Ron Legrand
14. The Power of Full Engagement
15. The It Factor
16. Anything by Anthony RobinsThere are tons more you can read but these will give you a great start. You should also read books on negotiating, sales, motivation, and biographies on American business people.I hope this list gives you the knowledge it has given me. If you learn and apply what you have learned from these books there is no reason that you should not become very successful.4. Attend a Real Estate Investing SeminarAttending a Real Estate Investing Seminar can be one of the best places to learn about real estate investing from some very well known experts. There are several seminars going on all over the country every weekend. If you live in a big city it will be very easy to find one. If you live in a town like Billings Montana you might need to travel a little ways to find one. Now most of the best meeting cost money to attend them. Some range from five hundred dollars for three days and some can be up to $20,000. There are a few that I would recommend. Than Merrill is a great speaker to go hear. I have learned a ton from him. You can find his company online by Google searching him. Also rich dad poor dad has seminars all over the country. I attended one of their seminars in Billings Montana for only $500 dollars and learned a ton from it. There is also Preston Ely, Larry Goins, and hundreds of speakers out there. If you find a great book that you really enjoyed, then just simple search for that person online and see if they are speaking somewhere or offer a seminar close to you.Another reason I recommend going to a seminar is because they get you pumped up and motivated. I have not yet found anything else that just gets you feeling like you can do anything. When you get back from one of these seminars you will have tons of energy and knowledge. Every time I get back from one all I want to do is going out and do a deal or ten.These seminars will also provide you with several opportunities to purchase amazing real estate investing tools, software or learning material at a fraction of the cost. Believe me when I tell you all of the low priced seminars try to sell you something. But a lot of times what they are trying to sell is some really good stuff.Another reason to attend a seminar is to network with other investors and build relationships with them. You can meet other investors who you can partner with on a deal, sell a deal too, people who will provide you with deals and so on. You should have hundreds of business cards made up and try to give them all out. You never know how much one business card you hand out can make you.5. Learn About the real estate market in your areaMost real estate investors start their career off my investing around where they live. This is why I do my real estate investing in Billings Montana. You can venture out when you have more experience. The reason behind this is because we feel more comfortable with the areas and know the areas better. It is also easier to get local real estate information that we need. Investing in your local market is also cheaper to start out, there is less travel costs, you can see what you are buying and it may give you a feeling a comfort.First you have to decide which part of town is the best place to invest in. This can be determined by what kind of real estate investing you choose to do. I have not gone over the types of real estate investing but some include rehabbing (fixing up and selling), wholesaling (finding deals and selling them to other investors), buying to rent, and there are a few others. These are the real estate strategies that I use for the most part. When looking at the market you need to see where other investors are buying their houses. Most of the best deals will be found in low to middle class neighbors hoods. By low I don’t mean drug infested war zones, what I mean is blue collar safe neighbor hoods that might have somewhat older houses and houses that are not on the higher end price side. Now you can find deals in the higher priced neighbor hoods but most will be in the low to middle income neighborhoods. When looking where others are buying ask local realtors, other investors or appraisers.When talking with investors ask them several questions such as what neighborhoods they prefer, what type of houses they buy (3 bed 2 bath), and what they do (rehab, rent, wholesale). You should not look at other investors as competition but try and work with them.There are different types of markets such as appreciating markets, flat markets, and deprecating markets. Appreciating markets are markets that there is no enough houses or a very high demand for houses which causes the price of houses to go up. The reason there is a high demand for housing can be because of job growth, a very appealing area, or several reason. Flat markets are markets that have no or very little growth. This means that there is not a lot of demand; buy just enough to fill every ones needs. Depreciating markets are where there is a lot more houses than people to fill those house. This causes house prices to start going down. This can be because of a large employer leaving the area, a natural disaster or just over building. There is an old saying buy in a bust and sell in a boom. In depreciating markets you can pick up several deals, while in appreciating the house prices are going to be much higher and harder to find great deals. The deal will still be out there you just have to know where to find them.Learning your market is another key to becoming successful. Real estate Brokers and experts in your area can be the best source of information for you. Learn to use them to find out what kind of market you are in. If you are in Billings Montana we are in a pretty stable market. Billings Montana has not seen the ups and downs that other markets have experienced. I will have to say that I have been noticing a little bit of a downward trend but not much. Once the first time home buyer credit is over with we might see a little more decline. Every market can vary by neighborhood, so make sure you know you market well. I have seen the same houses just one mile apart selling for totally different prices.


6. Find a MentorHaving a mentor to help you can be your biggest learning experience. Mentors can help you with any questions you may have, walk you step by step through the investing process, give you moral support, you learn from their proven system, and also network you with others in the business. Every successful real estate investor that I know says they owe a lot of their success to the mentors they have and had in their lives. I have had one of the best mentors around, my father. He is teaching me something new every day and pushing me to become successful.When trying to find a mentor I would suggest network with the investors at your local real estate investors club meeting. There is a real estate investing club in Billings Montana that meets once a month. You can find information about real estate investing clubs in your area by searching for REA or real estate investors club then your area in Google. When you go to the meetings ask around who the biggest investors are. Then ask if you could get together with them sometime and discuss real estate investing. Ask them if they would consider working with you to get their career going. Offer your services as a bird dog. Bird dogs are people who go out find deals or leads about deals and give them to other investors. A bird dog gets from $500 to $3000 dollars depending on the deal. Make sure that you have a bird dog contract signed with the investors saying that if you find them and deal and they buy it that you get paid a certain amount of money. Being a bird dog helps you to build credibility with the investor and they are more likely to mentor you if you have something to offer them. If you would like to contact me with a question go to my web site Big Sky Property Solutions LLC.7. Your Real Estate TeamBuilding an effective team can make your life as a real estate investor a lot easier. You are only one person and cannot do everything or be an expert in every aspect of real estate investing. Going at a project alone can become one of the most frustrating experiences you will ever encounter. Many people have become frustrated and quite real estate investing because they try and juggle too many things. Make sure that when putting a team together you provide everyone with win-win opportunities. When someone knows that working with you is going to make them money they will put you as a higher priority on their list. But you have to prove it to them that you are the real deal.
People to have on your real estate investing team includeo Real Estate Agents ( find the top agent for volume of sales in your area and other agents who work with real estate investors)
o Real Estate appraisers (find an appraiser that has done a few hundred jobs or more and make sure they carry errors and omissions insurance)
o Real estate contractors (good rehab crews that can get the job done in a timely manner, have 3-5 crews and on every deal get 3 estimates done. Ask for referrals from them and make sure they are licensed)
o Real estate attorneys (every investor needs an attorney, they can help to protect your assets, make sure you find one that works with investors)
o A property management company (can manage your properties and will give you leads on property they are managing that might come up for sale)
o Title companies (take care of the legal process and make sure there are no liens against the property you are buying, choose one that does hundreds of closings a year)
o Home inspectors(charge about $400 but will give you a great inspection and could save you thousands in the long run)
o And your MentorAll of these people can help you in various aspects of real estate investing. You might find that there are a couple others that are keys to your business but this is just a list of a few.8. Just Do itThere is no better phrase out there then JUST DO IT! Once you have learned all you can networked with investors in Billings and learned real estate investing strategies there is nothing left to do but get your feet wet. There is no better learning tool out there then doing a deal. Once you have completed that first deal you will know what to expect and find out that it is not as hard as you thought it would be. You will have learned what you did right and what was frustrating. Take that experience and ask yourself what would have made it run smoother. Apply that to your next deal. Then the next deal will be easier and it keeps getting easier as you go. I will say that every deal is different from the last but that what makes this business fun. You have to be creative and always keep on learning and growing with your business.The average person never uses what they learn. Don’t be average apply your knowledge. When going out and doing your first deal act like you have done 1000′s of deals. The fastest way to change a habit is to act like it is true.Five keys for success
1. Specialized Knowledge
2. Tools of a professional
3. Have the mindset of a winner
4. Mentors
5. Money and the knowledge of leveraging it (you don’t have to have millions to invest in real estate, there are many strategies out there to use other people’s money, or no money at all)This is going to conclude this article about getting started in real estate investing. I hope this gave you some ideas about how you can get started. I didn’t give you any strategies at this point but look for some in upcoming articles. These are simple steps you can use to get started. If you read this article thank you for listening.

Planning Strength and Speed Training For American Football

American Football, like many other sports, has a history of coaches with a poor understanding of the sport’s demands inflicting upon players the necessity to run laps of the pitch, and engage in other forms of training at odds with the sport’s unique demands. With a constant stop start style to the play, with the average play lasting no longer than ten seconds, followed by a much longer rest period, its demands are closer to traditional sprinting and weight training methods, than sports such as Rugby or Boxing, where there is a much greater endurance element required. At the same time, the sport has a big element of lateral mobility and technical considerations to consider, absent from pure speed or strength sports.This article will look at ways to incorporate speed and strength training methods to assist a player looking to improve his speed/strength during the football off-season. Each element will be considered individually. Given the wide range of requirements for the different positions in football, this article will focus on training planning for a typical week for Linebackers, Backs and Strong Safeties, although the advice is applicable to most positions except Kickers and Offensive/Defensive Linemen. Even then, many of the elements would remain broadly similar for these positions.Strength TrainingMost American Football players today will already place a large emphasis on strength training as this has been emphasized for a comparatively longer time in the sport due to the ever increasing demand for larger and stronger athletes. This does not mean that players should automatically follow the training advice handed out in bodybuilding magazines, or follow a generic college training program. Unfortunately, most college programs suffer from being overly simplistic due to the need to try to train 40 or 50 athletes at once in a facility. This type of training leads to the most simple, easy to administer programs being handed out to athletes, rather than the most effective. Similarly, athletes who believe bodybuilding programs can enhance sports performance may potentially gain some muscle size but at the expense often of relative strength and speed going down, as well as a decrease in joint mobility if emphasising single joint exercises. Additionally, bodybuilding programs’ emphasis on training to failure and exhaustive work on individual muscle groups will lead to less energy being available for the high intensity, explosive work which football demands.Split Training vs Whole Body TrainingMost players will often follow a typical bodybuilding protocol where individual muscle groups are trained once per week with very high volume. Unfortunately, while this may work under certain circumstances for bodybuilders, football players cannot afford to adopt this method. Most significantly, this method of training makes it very difficult to integrate training with the demands of improving other elements vital to success in football. For example, many bodybuilders will train back, quadriceps, hamstrings on separate days. This will mean for most of the time players will have insufficient energy to perform their other drills, sprint work etc due to excess muscular fatigue. Furthermore, split training will mean the central nervous system is always under stress from constantly performing high intensity activity leading to impaired recovery and ability to perform other drills outside the gym with the required intensity.


This leaves two options. The first is to adopt a lower/upper body split and the second is to adopt a full body training program. Both options have their advocates. Splitting the body into lower/upper will mean legs get trained twice a week meaning five days are left for rest. By only training legs on those two days, a greater volume of work can be performed on training days compared to a typical whole body approach consisting of hitting the weights on a Monday, Wednesday, Friday basis, where because of the increased frequency and need to train upper body as well, leg training volume would need to be reduced.Depending on the athlete’s needs an upper/lower split is usually more useful for increasing strength and muscle size as many will struggle to maintain the intensity needed for a long, whole body training workout. A sample lower/upper body split would be as follows:Sample Strength Training SplitMondaySquats 4 x 4-6
Romanian Deadlifts 4 x 4-6
Step Ups 2 x 8
Pullthroughs 2 x 8
Ab Rollouts 2 x 8TuesdayIncline Bench Press 4 x 4
Hang Cleans 3 x 3
Shoulder Press 2 x 6
Pullups 2 x 6
Tricep Extensions 2 x 8
Barbell Curls 2 x 8ThursdayPower Cleans 5 x 3
Snatch Grip Deadlifts 3 x 5
One Legged Squats 2 x 6
Glute Ham Raise 2 x 8
Hanging Leg Raises 2 x 10FridayClose Grip Bench Press 3 x 5
Pullups 3 x 5
Incline Dumbell Press 2 x 8
Seated Row Machine 2 x 8
Tricep Extensions 2 x 12
Dumbell Curls 2 x 12Speed TrainingSpeed training for football players needs to consider the fact that football sprints are usually of much shorter duration than sprinting in track and field events. At the same time the body mechanics of football players will be different to those you see in top class sprinters.Having said that, a speed training program for football players will have a large degree of overlap with that of Olympic athletes but with a limited requirement for the type of speed endurance work performed by sprinters during the summer track season. Instead a football program should primarily emphasise acceleration techniques with a smaller component of top speed work so that for the rare occasions that a full sprint is required, the player is able to maintain his top speed for longer.Although there are many differing views on how to train speed, the approach used by Charlie Francis[i] is one which works well for integrating the other aspects of football training.Speed Training Template for Off-SeasonMondayWarmup – 5 min general warmup
Mobility Exercises – 10 min
Running Drills – 10 min
Start Work – 6 x 10m (Practise a 3 point or 2 point stance and perform a maximal 10m sprint)
Acceleration Work – 6 x 20m (2 or 3 point stance and accelerate through to 20m)
Acceleration Work – 2 x 30m (Run from standing start to 30m)Rest times between sprints should be 2-3 mins for 10m work, 3-5 min for 20m work, and 4-6 min for 30m work to ensure full recovery is attained.The astute reader will notice the sprints are combined on a day where the weights pushed will be heavy. Depending on the athletes needs, they could sprint in the AM and do the weights in the evening or vice versa. Both approaches will work. The main factor behind placing sprints on the same day as weight training the legs is to allow for greater CNS and muscular recovery. Trying to sprint on separate days (e.g. on Tue) would mean the legs still being fatigued from the day before and then having less rest before the next weight session for legs. By contrast, combining weight training with leg work on the same day is something sprint coaches usually recommend.TuesdayWarmup – 5 min general warmup
Mobility Exercises – 10 min
Running Drills – 10 min
Tempo Work 8-10 x 100m @60-70% speedTempo training is running the distance at a sub-maximal speed and walking the next 100m. It is very important both for active recovery (recovering from the previous day’s exertions), learning to run in a relaxed manner (many athletes strain too much when sprinting maximally), and for overall conditioning and fat loss (the intervals being approximately similar when running/walking, as the work/rest time in football and in fat loss protocols such as Tabata).WednesdayWith another high intensity day scheduled for Thursday, Wednesday is a time to rest and recuperate. Some mobility and drill work is okay for those who need it though.ThursdayWarm-up – 5 min general warm-up
Mobility Exercises – 10 min
Running Drills – 10 min
Start Work – 6 x 10m (Practice a 3 point or 2 point stance and perform a maximal 10m sprint)
Acceleration – 3 x 20m
Acceleration – 3 x 30m
Top Speed – 3 x 50mThursday’s sprint training session is partnered with a relatively low load, explosive lifting weight training day. The sprint distances complement the weights by being of a greater distance and speed. This is the day when the football player will work his maximum speed but we keep acceleration work in, albeit at a reduced volume, as acceleration is a very important factor for football as well as helping to warmup the body for the top speed work. Rest times can be up to 10min long for the top speed sprints. The work conducted has to be of a high quality with full muscular and CNS recovery between sprints the aim of the athlete.FridayTempo Work – 8-10 x 100m
This day is a repeat of TuesdaySaturdayWarm-up – 5 min general warm-up
Mobility Exercises – 10 min
Running Drills – 10 min
Start Work – 4 x 10m (Practice a 3 point or 2 point stance and perform a maximal 10m sprint)
Acceleration – 3 x 20m
Acceleration – 2 x 30m
Top Speed – 2 x 50m
Top Speed – 2 x 60mSaturday is the day when we should be at our freshest. There is no weight training prior to training and we are furthest removed from the draining effects of the heavy weight training conducted on Monday and Tuesday. There is a greater emphasis on top speed work this time with an increase in the distance up to 60m. This should be the time the athlete is setting his best times.


SundayRestGoing Past a WeekAt this point it should be pointed out that the approach given is for a sample training week in the off-season. Strength and speed training should still be periodized as normal. A favored approach of many programs is to gradually increase training volume and intensity before incorporating a week of reduced volume and intensity to allow for supercompensation and CNS recovery to take place. A 3/1 split of hard training followed by an easier “unloading” week will help promote continued improvements rather than trying to constantly add weight/sets/sprints to the program which will only lead to stagnation.At the same time, other exercises and techniques will usually be incorporated to provide the athlete’s body with new challenges but the overall goal should remain the same which is to increase strength and speed over the long haul. Although it will be easy for a beginner to make rapid improvements in both strength and speed following a structure such as that outlined, at some point it is likely that either the weights or the speed work will have to be reduced in volume (although not intensity) and maintained so that the other quality being work can be emphasized.Most 100m sprinters will usually go from a program where strength increases are emphasized in winter to one where weight training is restricted to maintenance only so that full attention can be devoted to maximal speed work during the summer months.Of course, for American Football players, they may have a differing view on which element needs emphasizing but the fact remains that given that neither strength or speed improvements in-season are realistic, the player should look at his off-season training program and consider which variable he needs to work on the most. Then, he can perform a greater or lesser amount of speed or strength work as deemed appropriate by him and his coaching staff. For a strong athlete with limited speed this would mean reducing the volume of his weight work on his training days and training speed first in the training day, when the CNS and muscular system is freshest. On the other hand, a weak, fast athlete may wish to perform a limited amount of speed work and increase his weight training volume so that he can bring up his strength levels quicker.Other FactorsMany other factors beyond how the athlete structures his training are important including mobility drills, nutritional support, supplementation, recovery and regeneration techniques, and technical work. Although these are beyond the scope of this article, each element should be implemented carefully. Please check the other articles at this site for further reading.[i] The Charlie Francis Training System (1992)