Isometrics for Performance

The other day I was reading about vertical jumping and sprint performance. The discussion was about the idea that as an athlete reaches extension, or toe off, they want to be accelerating maximally. Conventional strength training on squats, while developing maximal strength, teach the body to decelerate as the athlete reaches toe off. This could greatly reduce sport performance. Now we find ourselves in a predicament.

How can we improve absolute strength/maximal strength while still learning proper motor patterns?

The answer is quite simple, really.

Isometric training performed in the stretch position.

We know that strength developed while performing isometrics in a stretched position will transfer to a whole range of movement. When performing an isometric squat, the bar is held in the bottom position, and when fatigue is reached, the bar is rested on the support pins.

This leaves us with the training of maximal strength, that transfers to full range of motion, that doesn't teach improper motor patterns.

It's a win/win

Loading Parameters

Max Effort Parameters
Load (Intensity)	90 to 100%
Number of Exercises	1
Repetitions	1-3
Rest Interval	2 to 5 minutes
Frequency / Week	1 (Squat Day) / 1(Bench Day)
Weeks per Exercise	1-3

Modified Repetition Method Parameters
Load (Intensity)	60 – 80%
Number of Exercises	All Supplemental and accessory
Sets / Repetitions	5-8 / 6 - 15
Rest Interval	1 to 3 minutes
Frequency / Week	All workouts
Weeks per Exercise	1-5

Optimal Number of Lifts by Percent (Prilepin 1974)
Percent	Repetitions	Optimal	Range
70	3 - 6	18 Lifts	12 -24
80	2 - 4	15 lifts	10 -20
90	1 - 2	7 - 10 Lifts	4 -10

WSB weekly Template

Monday
Max effort lower body day (squat, dead lift)
1. Hamstrings
2. Lower back
3. Abs
4. Possible upper back work

Wednesday
Max effort upper body (bench press)
1. Triceps
2. Delts
3. Lats

Friday
Dynamic effort lower body (squat, dead lift)
1. Hamstrings
2. Lower back
3. Abs
4. Possible upper back work

Sunday
Dynamic effort upper body (bench press)
1. Triceps
2. Delts
3. Lats

Content

Well,
I've added a lot of content that I have collected from other sites over the years. I have tried to cite the references (site and author) to give credit where credit is due. I hope someone out there can learn as much from these as I have

Sample Vertical Program from Inno-Sport.net

Sample Vertical Jump Program

Q Still studying your methods and continuing to read your book! I wanted to know if you could give a sample program to increase vertical jump, Please. I also wanted to know if there are any other exercises equal to the AMT jumps but dont require equipment. Sorry for all of the questions but thank you.

A First off, no there isn't a method equal to AMT with or without special equipment! Below, I have put together a sample vertical jump training program for a DUR dominant athlete so that you can get a better idea of how your own programs should piece together. You may want to notice that I have randomly chosen to use a Bracket Split in this example, and it is designed for an athlete looking to increase the absorption component of his reactive ability as well as his ability to rapidly generate and release tension in cyclical bursts:

Session 1(An-1)

ADA Lateral Split Squat Drops: N x 3 reps

RFI Single LEg Forwards/Backwards Speed Jumps: N x 10 seconds

ADA Forwards Squat Drops: N x 3 reps

RFI Single Leg Lateral Barrier Jumps: N x 10 seconds

Session 2(An-2)

Single Leg Alternating Quadrant Jumps: N x 30 seconds

Full Cycle Split Squat Jumps: N x 10-15 reps (rest 2 minutes then perform a set with "other" side)

Double Leg Low Squat "Circle Jumps": N x fatigue(perform sets each way and drop-off after 2-3 reps from initial are lost)

Coach H Football Template from Elitefts

Coach H,
What would your off season weekly template look like? IE what days do you lift, sprint, agility, and conditioning.

Thanks for the help

Alex

Here is a basic look - I will put up our program when we return to working our guys out on campus Jan 19th

Monday
AM - Strength Session U - upper body emphasis
PM - Speed Development
Tuesday
PM - Conditioning/Agility
Wednesday
AM - Strength Session L - Big Squat Wednesday
Thursday
PM - COnditioning/Agility
Friday
AM 1 - Acceleration/Lateral Speed Training/Upper Body Plyometrics

AM 2 - Strength Session LT - Box Squat/Hang Clean

Day 1 - the day right after the game

Exercise 1 - Lactic Acid/Conditioning
Power Pulls/Hang Cleans/Cleans from the Deck
rotate every two weeks
1 rep every thirty seconds with a 30 second rest

Exercise 2 - MAX EFFORT ROTATION LOWER BODY
pick any lower body exercise usually a squat variation work to 90% week 1 for a triple work to new max week 2 and the rotate exercise

Exercise 3 - Upper Body Volume
Press and Pull combo set
3x10 each

Exercise 4 - Posterior Chain
3x10-15

Day 2 two days later

Exercise 1 - Speed Squats

Exercise 2 - MAX EFFORT ROTATION UPPER BODY
pick any lower body exercise usually a bench variation work to 90% week 1 for a triple work to new max week 2 and the rotate exercise

Exercise 3 - DB Clean or DB Snatch Single Arm 3x6 each

Exercise 4 - Posterior Chain
3x10-15

Day 3 - two days before the Game

Exercise 1 - Speed Bench plus extensions

Exercise 2 - Box Jump or Long Jumps 5x3-5

Exercise 3 - Lunge/Step Up of SIngle Legf Squat variation for 3x8-10 each leg

Exercise 4 - Posterior Chain

Every day
Pre
Quick Feet Drills
Cuff Work
Power ZOne - Torso

Post
Traps
Cuff WOrk
Ankle and Knee stabilization work

Static/Dynamic FLex

If you have been training him I would recommend this template for anyone just make adjustments to the overall volume and load as you see fit. If he is playing fb how can they have 2 games per week. If so make sure he trains the day after each game and get the third work out in. AT the Jr high level the violence, contact, and speed I do not beleive will be any more difficult then a hard practice. I knwo at the college level the game is the easiest day of the week for our guys.

you can go anywhere fro 15 to 30 singles based on time allotted. 6x2 of speed squats 6x3 speed bench for his level. Yes triceps extensions right after speed bench 4-5x8-10

every day work outs are for main sessions of strength training only. Pre and Post are for strength sessions

Power ZOne - stg abs, side bends, staic holds etc

Here are some of the rep guidelines I use for assistance work

Total Body movements - never more the 6 reps
with the exception of deadlifts where we may go a trap bar for 10's

Upper Body Dumbbells 8-12 reps
BB or Machine Pulls 8-15
Shrugs - 15
Single Joint Movements 12-15 or timed

Single Leg Multiple Joint Movements Lunges/Step Ups/Squats
never more then 16 total or 8 each leg and neve less then 10 total

Posterior Chain
10-15

Midsection
10-15

Usually anything in these categories are going to be done for 2-4 sets - I think this covers the majority of the exercises that would fall into this category

Offseason College Football Program from elitefts.com Coach H

C

University Stage 1 - 3 weeks

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Stage I - 3 Weeks

Microcycle Schedule
Monday
AM1 Linear Speed Session 1 – modified
AM2 Strength Training Session U
Athletes report to the field for active warm up followed by main speed session. When session is completed athletes return to facility to begin strength session U.
PM Extra Work Outs

Tuesday
AM Conditioning Session 1 – high volume
PM Extra Work Outs

Wednesday
AM Strength Session L

Thursday
AM Conditioning Session 2 – high volume
PM Extra Work Outs

Friday
AM1 Linear Speed Session 2 – modified
AM2 Strength Training Session T
Athletes report to the field for active warm up followed by main speed session. When session is completed athletes return to facility to begin strength session T.

Strength Sessions
Conjugated Periodization
Concurrent Training – There are 3 ways to achieve maximal muscular tension. The Maximal Effort Method (EFFORT), The Repeated Effort Method (VOLUME), and the Dynamic Effort Method (SPEED). These three abilities will be trained simultaneously. This will be done within the daily session and the microcycle. This is accomplished by the structured rotation of our 3 general movement categories, Total Body, Lower Body, and Upper Body movements.

Our strength training emphasis is based on our running priority for the stage or program. Stage One of our summer program is a high volume conditioning phase for longer distances per repetition. Therefore, we must make volume the priority of our strength training sessions.

When we enter Stage Two our conditioning focuses on short intense bursts of multi directional movement and shorter interval runs. The focus of our strength training can be either effort or speed depending on the position group.

Stage One Rotation
Tier 1 Priority Emphasis
Modified Repeated Effort Method – Volume
For our Lower and Upper Body movements we will utilize a relative intensity cycle. This is more of a traditional intensity cycle. This is a 10-rep cycle.
3-Week Cycle – Back Squat and Bench Press
Wk 1 60% 3x10 medium
Wk 2 65% 3x10 medium heavy
Wk 3 70% 3x10 heavy

For the Total Body Movement we will use Prilipen’s Chart at the high volume range.
3-Week Cycle – Clean Grip Deadlift
Wk 1 60% 5x6
Wk 2 65% 5x6
Wk 3 70% 4x6

Tier 2 Major Emphasis
Modified Maximal Effort Method – Effort
Total Body Movement – Clean Grip High Pull from the deck – we will utilize percentages of our Hang Clean 1RM
We will use a 3 week 5 set cycle and work to a 3RM
Wk 1 5x5 ascending sets
Wk 2 3x5, 2x3 ascending sets
based on week 1’s top set
Wk 3 5x3 ascending sets based on week 2’s top set

Tier 3 Minor Emphasis
Dynamic Effort Method – Speed
Obviously if Volume is our priority emphasis this will always make Speed our minor emphasis. This is the only 3 week of the year where speed in a minor emphasis. During these three weeks a large majority of our athletes have been away from campus for 3-5 weeks.

During this stage we do no implement methods of accommodating resistance. We utilize straight weight and utilize Prilipen’s Chart at optimal volume for the sets and rep schemes.
Total Body – Hammer Jammer
Wks 1-3 4x6
Lower Body – Box Squat
Wk 1 50% 4x6
Wk 2 55% 4x6
Wk 3 60% 4x6
Upper Body
Wks 1-3 55% 4x6

It should be noted that regardless of emphasis we always concentrate on maximal concentric acceleration on every movement in our program. Obviously the heavier the load or the fatigued state of an athlete will determine how fast the bar is moved from point A to point B. Regardless, our athletes are taught to generate as much force as possible during the concentric portion of the lift every repetition.

Tiers 4-6, Posterior Chain
We are considering this portion of our training session as mobility work. The majority of these movements will be single limb bi lateral or uni lateral in nature. We are implementing a similar 3-week regime cycle as Coach X and 62 utilize.
Wk 1 Iso Miometric (Dynamic) 3 sets
Wk 2 Sub Maximal Eccentric
Wk 3 Dynamic

Bullet Points from Thibaudeau’s book Theory and Application of Modern Strength and Power Methods on the benefits of eccentric and isometric training protocols.

Eccentric
Eccentric actions are necessary for muscle hypertrophy
Greater neural adaptation
Higher level of stress per motor unit

Isometric
We primarily will use isometric training where the athlete will hold a weight at a certain position in the range of motion
The contraction regimen leads to the greatest activation of motor units per muscle
You can sustain the maximal tension for longer period of time
Improve Strength at precise points
Improve Stabilization


Theses exercises will be performed in a mini 3-4 exercise circuit repeated 2-3 times.

We have placed Power Zone work under our mobility work for the summer. This is usually done in the pre work out plan. We are trying something new here.

We will end with some ISO work for relengthening and some active and static flexibility.

Monday - Pre Work Out
Speed Development – Field
Weight Room
Front 7 Reverse Hypers light 2x15
Outside the Box Glute Ham Raise 2x15
Blackburn’s, DB Shrugs, DB External Rotation 2 sets each
Main Work Out
Tier 1 – Volume – Grip2 Bench Press
Tier 2 – Effort – Clean Grip High Pull Form Deck
Tier 3 – Speed – Box Squat – straight weight
Mobility
Single Leg Squat – back foot on bench
Hammer Mid Row
External Hip Rotation Glute Ham Raise
Power Zone various programs
Post Work Out
Quasi Iso Push Up 30 seconds
Quasi Iso Lunge wt vest 30 seconds
Iso Dynamic Iron Cross Squat x6
Hurdle Mobility/Spiderman
Static Work Piriformis Hamstring

Wednesday- Pre Work Out
Quick Feet
Hurdle Mobility Drills
Iron Cross Squat disks/balance board 3x10
TKE’s 3x15
Iso Push Up 15 count to Med Ball Over/Under 6/10 3 sets
DB Shrugs 3x20
Main Work Out
Tier 1 – Volume – Back Squat
Tier 2 – Effort – Grip 2 3 Board Press
Tier 3 – Speed – Hammer Jammer
Mobility
Lateral Step Up
Plate/Log Raise
Reverse Hyper
Power Zone various programs
Post Work Out
Quasi Iso Fly 30 seconds
Quasi Iso Lateral Lunge wt vest 30 seconds
Iso Dynamic Squat x6
Hurdle Mobility/Spiderman
Static Work Piriformis Hamstring

Friday - Pre Work Out
Speed Development – Field
Weight Room
Front 7 Reverse Hypers light 2x15
Outside the Box Glute Ham Raise 2x15
Blackburn’s, DB Shrugs, DB External Rotation 2 sets each
Main Work Out
Tier 1 – Volume – Clean Grip Deadlift
Tier 2 – Effort – Safety Squat Bar Front 7 – High Step Up Outside the Box
Tier 3 – Speed – Grip 3 Bench Press – straight weight
Mobility
Lateral Lunge
Hammer Pulldown supine grip
Single Leg Bent Knee Reverse Hyperextension
Power Zone various programs
Post Work Out
Blackburn’s
Quasi Iso Lunge bwt - 30 seconds
Quasi Iso Hold Stability Ball Wall Squat – 30 seconds
Hurdle Mobility/Spiderman
Static Work Piriformis Hamstring

Obviously we this is the base program - we have numerous athletes whose programs we alter to better fit their need

Stage II Summer Program

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Stage II - 3 Weeks
Microcycle Schedule
Monday
AM1 Linear Speed Session 1
AM2 Strength Training Session U
Athletes report to the field for active warm up followed by main speed session. When session is completed athletes return to facility to begin strength session U.
PM Extra Work Outs

Tuesday
AM Conditioning Session 1 –
Agility Circuit, Position Specific, 110 shuttles
PM Extra Work Outs

Wednesday
AM Strength Session L

Thursday
AM Conditioning Session 1
Agility Circuit, Position Specific Drills, Relay 53’s
PM Extra Work Outs

Friday
AM1 Linear Speed Session 2
AM2 Strength Training Session T
Athletes report to the field for active warm up followed by main speed session. When session is completed athletes return to facility to begin strength session T.

Strength Sessions
Stage One Rotation – Front 7
Tier 1 Priority Emphasis Modified Maximal Effort Method - Effort
For our Lower and Upper Body movements we will utilize a relative intensity cycle. We will perform cluster sets for the back squat and bench press. Our definition of a cluster set – the athlete will perform the number of reps per set on a 35 second turn around. We are fortunate to have interval timers in our facility and they are set to go off every 35 seconds. The athlete performs an individual rep every 35 seconds until the required rep goal is achieved. Our athletes usually train 2-3 per group. That is their rest time.
3-Week Cycle – Back Squat and Bench Press
Wk 1 80% 5x4 cluster
Wk 2 82.5% 5x4 cluster
Wk 3 85% 5x4 cluster

For the Total Body Movement
3-Week Cycle – Clean Grip Shrug Pull from Deck
Wk 1 87.5% 5x4
Wk 2 90% 5x2
Wk 3 92.5% 5x2

Tier 2 Major Emphasis Dynamic Effort - Speed
Total Body Movement – Clean from the blocks
Wk 1 50% 5x5
Wk 2 52.5% 5x5
Wk 3 55% 5x5

Lower Body Movement – Box Squat – bands – strength speed cycle
Wk 1 47.5% 8x2 1x2 +50#
Wk 2 50% 8x2 1x2 +50#
Wk 3 52.5% 8x2 1x1 +50#, 1x1+90#

Upper Body Movement – Grip 3 Bench Press – chains
Wks 1-3 50% 8x3

Tier 3 Minor Emphasis Modified Repeated Effort Method - Volume
Total Body – Hammer Jammer
Wks 1-3 3x6
Lower Body – DB Split Squat off Box
Wks 1-3 3x8 each
Upper Body – Neider Press combo with Lateral Raise
Wks 1-3 3x6/10

Strength Sessions
Stage One Rotation – Outside the Box
Tier 1 Priority Emphasis Dynamic Effort - Speed
Total Body Movement – Clean from the blocks
Wk 1 50% 5x5
Wk 2 52.5% 5x5
Wk 3 55% 5x5

Lower Body Movement – Box Squat – bands – strength speed cycle
Wk 1 47.5% 8x2 1x2 +50#
Wk 2 50% 8x2 1x2 +50#
Wk 3 52.5% 8x2 1x1 +50#, 1x1+90#

Upper Body Movement – Grip 3 Bench Press – chains
Wks 1-3 50% 8x3

Tier 2 Major Emphasis Modified Maximal Effort Method – Effort
Total Body Movement – Hang Clean
Wk 1 80% 5x2
Wk 2 82.5% 5x2
Wk 3 85% 5x2

Lower Body Movement – Standard Lunge
Wk 1 5x8 each
Wk 2 5x6 each
Wk 3 5x4 each

Upper Body Movement – Grip 2 Bench Press
Wk 1 80% 5x2
Wk 2 82.5% 5x2
Wk 3 85% 5x2

Tier 3 Minor Emphasis Modified Repeated Effort Method - Volume
Total Body – 3 Stage Clean – Hang [shrug pull, power pull, catch]
Wks 1-3 4x3
Lower Body – Cross Over Step Up
Wks 1-3 3x60 seconds
Upper Body – 3 Position Raises – [lateral, front, bent]
Wks 1-3 3x15 each

Tiers 4-6, Posterior Chain
We are considering this portion of our work as mobility work. The majority of these movements will be single limb bi lateral or unilateral in nature. We are implementing a similar 3-week regime cycle as Coach X and 62 utilize.
Wk 1 Iso Miometric (Dynamic)
Wk 2 Sub Maximal Eccentric
Wk 3 Dynamic

Monday - Pre Work Out
Speed Development – Field
Weight Room
Front 7 Reverse Hypers light 2x15
Outside the Box Glute Ham Raise 2x15
Blackburn’s, DB Shrugs, DB External Rotation 2 sets each
Main Work Out – Front Seven
Tier 1 – Effort – Bench Press
Tier 2 – Speed – Clean from blocks
Tier 3 – Volume – DB Split Squat off Box
Main Work Out – Outside the Box
Tier 1 – Speed – Grip 3 Bench Press
Tier 2 – Effort – Hang Clean
Tier 3 – Volume – Crossover Step Up
Mobility
q Weighted Vertical Jump
q Lateral Lunge to Lateral Step Up
q Hammer Single Arm Mid Row
q Wtd back Extension
Power Zone various programs
Post Work Out
Quasi Iso Push Up 30 seconds
Quasi Iso Lunge wt vest 30 seconds
Iso Dynamic Iron Cross Squat x6
Hurdle Mobility/Spiderman/Quadraped
Static Work Piriformis Hamstring

Wednesday- Pre Work Out
Quick Feet
Hurdle Mobility Drills
Iron Cross Squat disks/balance board 3x10
TKE’s 3x15
Iso Push Up 15 count to Med Ball Over/Under 6/10 3 sets
DB Shrugs 3x20
Main Work Out – Front Seven
Tier 1 – Effort – Back Squat
Tier 2 – Speed – Grip 3 Bench Press - Chains
Tier 3 – Volume – Hammer Jammer – alternate leg
Main Work Out – Outside the Box
Tier 1 – Speed – Box Squat
Tier 2 – Effort – Grip 2 Bench Press
Tier 3 – Volume – 3 Stage Clean
Mobility
q Med Ball Squat to Pass
q Chin Up
q Reverse Hyper
Power Zone various programs
Post Work Out
Quasi Iso Fly 30 seconds
Quasi Iso Lateral Lunge wt vest 30 seconds
Iso Dynamic Squat x6
Hurdle Mobility/Spiderman/Quadraped
Static Work Piriformis Hamstring

Friday - Pre Work Out
Speed Development – Field
Weight Room
Front 7 Reverse Hypers light 2x15
Outside the Box Glute Ham Raise 2x15
Blackburn’s, DB Shrugs, DB External Rotation 2 sets each
Main Work Out – Front Seven
Tier 1 – Effort – Clean Grip Shrug Pull from Deck
Tier 2 – Speed – Box Squat
Tier 3 – Volume – Neider Press/Lateral Raise
Main Work Out – Outside the Box
Tier 1 – Speed – Clean from Blocks
Tier 2 – Effort – Standard Lunge
Tier 3 – Volume – 3 Way Positional Raises
Mobility
q Weighted Long Jump
q Reverse Lunge to Step Up
q Hammer Single Arm Pulldown
q RDL
Power Zone various programs
Post Work Out
Blackburn’s
Quasi Iso Lunge bwt - 30 seconds
Quasi Iso Hold Stability Ball Wall Squat – 30 seconds
Hurdle Mobility/Spiderman/Quadraped
Static Work Piriformis Hamstring

Stage III - Summer Program University

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Stage III - 3 Weeks


Microcycle Schedule
Monday
AM1 Linear Speed Session 1
AM2 Strength Training Session U
Athletes report to the field for active warm up followed by main speed session. When session is completed athletes return to facility to begin strength session U.
PM Extra Work Outs

Tuesday
AM Conditioning Session 1 –
Quicks, Pattern Running, 40/60 shuttles
PM Extra Work Outs

Wednesday
AM Strength Session L

Thursday
AM Conditioning Session 1
Quicks, Pattern Running, Ladders
PM Extra Work Outs

Friday
AM1 Linear Speed Session 2
AM2 Strength Training Session T
Athletes report to the field for active warm up followed by main speed session. When session is completed athletes return to facility to begin strength session T.

Strength Sessions
Stage One Rotation – Front 7
Tier 1 Priority Emphasis Modified Maximal Effort Method - Effort
3-Week Cycle – Back Squat and Bench Press
Wk 1 85% 3x3 cluster 1xm20 55%
Wk 2 90% 3x3 cluster 1xm20 60%
Wk 3 92.5% 3x3 cluster 1xm20 62.5%

For the Total Body Movement
3-Week Cycle – Hang Clean
Wk 1 75% 6x3
Wk 2 80% 5x2
Wk 3 85% 5x2

Tier 2 Major Emphasis Dynamic Effort - Speed
Total Body Movement – Clean Grip Deadlifts - % off Hang Clean
Wk 1 100% 8x1
Wk 2 102.5% 8x1
Wk 3 105% 8x1

Lower Body Movement – Box Squat – bands/chains – strength speed cycle
Wk 1 47.5% 8x2 1x2 +50#
Wk 2 50% 8x2 1x2 +50#
Wk 3 52.5% 8x2 1x1 +50#, 1x1+90#

Upper Body Movement – Grip 3 Bench Press – mini bands
Wks 1-3 45% 8x3

Tier 3 Minor Emphasis Modified Repeated Effort Method - Volume
Total Body – Tred Sled
Wks 1-3 10 reps
Lower Body – 6” Step Up
Wks 1-3 3x8 each
Upper Body – Jammer OH Press combo w/ hand shivers
Wks 1-3 3x6/10

Strength Sessions
Stage One Rotation – Outside the Box
Tier 1 Priority Emphasis Dynamic Effort - Speed
Total Body Movement – High Pocket Clean
Wk 1 50% 5x5
Wk 2 52.5% 5x5
Wk 3 55% 5x5

Lower Body Movement – Box Squat – bands – speed strength
Wk 1 15% 5x2 1x2 +50#
Wk 2 20% 5x2 1x2 +50#
Wk 3 25% 5x2 1x1 +50#, 1x1+90#

Upper Body Movement – Grip 3 Bench Press – mini bands
Wks 1-3 45% 8x3

Tier 2 Major Emphasis Modified Maximal Effort Method – Effort
Total Body Movement – Hang Clean
Wk 1 82.5% 5x2
Wk 2 87.5% 5x2
Wk 3 92.5% 4x1


Lower Body Movement – BB Split Squat
Wks 1-3 4x8ea

Upper Body Movement – Grip 2 2 Board Bench Press
Wk 1 5x5
Wk 2 5x3
Wk 3 5x1

Tier 3 Minor Emphasis Modified Repeated Effort Method - Volume
Total Body – Snatch Grip Power Pull
Wks 1-3 3x6
Lower Body – DB Combo Lunge
Wks 1-3 2x60 seconds
Upper Body – Front Raise
Wks 1-3 3 sets iso dynamic, submaximal eccentrics, dynamic

Monday - Pre Work Out
Speed Development – Field
Weight Room
Front 7 Reverse Hypers light 2x15
Outside the Box Glute Ham Raise 2x15
Blackburn’s, DB Shrugs, DB External Rotation 2 sets each
Main Work Out – Front Seven
Tier 1 – Effort – Bench Press
Tier 2 – Speed – Clean Grip Deadlifts
Tier 3 – Volume – 6” Step Up
Main Work Out – Outside the Box
Tier 1 – Speed – Grip 2 Bench Press
Tier 2 – Effort – Hang Clean
Tier 3 – Volume – DB Combo Lunge
Mobility – Front 7
q DB Squat Jump to Box
q Safety Squat Bar Lunge to Box
q Bent Over Row
q Glute Ham Raise
Mobility – Outside the Box
q DB Squat Jump to Box
q DB T Lunge
q DB Single Arm Row
q Single Leh Back Extension
Power Zone various programs
Post Work Out
Quasi Iso Push Up 30 seconds
Quasi Iso Lunge wt vest 30 seconds
Iso Dynamic Iron Cross Squat x6
Hurdle Mobility/Spiderman/Quadraped
Static Work Piriformis Hamstring

Wednesday- Pre Work Out
Quick Feet
Hurdle Mobility Drills
Iron Cross Squat disks/balance board 3x10
TKE’s 3x15
Iso Push Up 15 count to Med Ball Over/Under 6/10 3 sets
DB Shrugs 3x20
Main Work Out – Front Seven
Tier 1 – Effort – Back Squat
Tier 2 – Speed – Grip 2 Bench Press
Tier 3 – Volume – Tred Sled
Main Work Out – Outside the Box
Tier 1 – Speed – Box Squat
Tier 2 – Effort – Grip 2 2 Board Press
Tier 3 – Volume – Snatch Grip Power Pull form block
Mobility – Front 7
q Hammer Wide Grip Mod Row
q Reverse Hyper
Mobility – Outside the Box
q Inverted Pull Up
q Glute Ham Raise
Power Zone various programs
Post Work Out
Quasi Iso Fly 30 seconds
Quasi Iso Lateral Lunge wt vest 30 seconds
Iso Dynamic Squat x6
Hurdle Mobility/Spiderman/Quadraped
Static Work Piriformis Hamstring

Friday - Pre Work Out
Speed Development – Field
Weight Room
Front 7 Reverse Hypers light 2x15
Outside the Box Glute Ham Raise 2x15
Blackburn’s, DB Shrugs, DB External Rotation 2 sets each
Main Work Out – Front Seven
Tier 1 – Effort – Hang Clean
Tier 2 – Speed – Box Squat
Tier 3 – Volume – Jammer Press/Hand Shivers
Main Work Out – Outside the Box
Tier 1 – Speed – High Pocket Clean
Tier 2 – Effort – BB Split Squat
Tier 3 – Volume – Front Raise
Mobility – Front 7
q Horizontal Jump Outs
q Safety Squat Bar Step Up
q Hammer Big Grip Pulldown
q DB Single Leg RDL
Mobility – Outside the Box
q Horizontal Jump Outs
q DB High Step Up
q Band Pulldown
q Stability Ball Hip Lift to Curl
Power Zone various programs
Post Work Out
Blackburn’s
Quasi Iso Lunge bwt - 30 seconds
Quasi Iso Hold Stability Ball Wall Squat – 30 seconds
Hurdle Mobility/Spiderman/Quadraped
Static Work Piriformis Hamstring

University Stage I - In Season weeks 1-3

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Top 44 Program
Sunday
Start with a Pre Work Out and end with Post work
Tier 1 Total Body
Speed = High Pocket Power Pull - grip 1
wk 1 5x5 50
wk 2 5x5 55
wk 3 5x5 60
Tier 2 Lower Body
Effort = BB Reverse Lunge
wk 1-3 4x6 each leg ascending sets
Tier 3 Upper Body
Volume = Hammer Mid Row combo Front Raise
3 sets
3 week regime wave
wk 1 iso dynamic (miometric for Coach X/62)
wk 2 sub max eccentric
wk 3 dynamic
Posterior Chain
Glute Ham Raise
wk 1-3 3x10
Power Zone

Tuesday
Start with a Pre Work Out and end with Post work
Tier 1 Lower Body
Speed = Box Squat with chain
wk 1 6x2 47.5
wk 2 6x2 50
wk 3 6x2 52.5
Tier 2 Upper Body
Effort = Grip 2 3 Board
wk 1 5x5
wk 2 5x3
wk 3 5x1
Triceps
Tier 3 Total Body
Volume = DB Squat Jump
3 sets
3 week regime wave
wk 1 iso ballistic
wk 2 sub max eccentric
wk 3 dynamic
Posterior Chain
Reverse Hypers
wk 1-3 3x10
Power Zone

Thursday
Start with a Pre Work Out and end with Post work
Tier 1 Upper Body
Speed = Grip 2,3,4,5 Bench Press
wk 1-3 8x3 50
Tier 2 Total Body
Speed = OTB Drop Squat to Push Press w/bands
F7 Hammer Jammer
3 sets
wk 1 iso ballistic/dynamic
wk 2 sub max eccentric
wk 3 dynamic
Tier 3 Lower Body
Volume = Lateral Lunge to Lateral Step Up
2 sets
3 week regime wave
wk 1 iso dynamic
wk 2 sub max eccentric
wk 3 dynamic
Posterior Chain
Band Pull Thru's
wk 1-3 1x20
Power Zone

SQUAD Program
Sunday
Start with a Pre Work Out and end with Post work
Tier 1 Total Body
Speed = Clean Grip Deadlift
wk 1-3 8x1 80
Tier 2 Lower Body
Effort = Cambered Bar Box Squat
wk 1 5x5 3x5 at 65% of top set
wk 2 5x3 3x5 at 70%
wk 3 5x1 3x5 at 75%
Tier 3 Upper Body
Volume = Hammer Mid Row combo Front Raise
3 sets
3 week regime wave
wk 1 iso dynamic (miometric for Coach X/62)
wk 2 sub max eccentric
wk 3 dynamic
Posterior Chain
Glute Ham Raise
wk 1-3 3x10
Power Zone

Tuesday
Start with a Pre Work Out and end with Post work
Tier 1 Lower Body
Speed = Box Squat with band
wk 1 6x2 47.5 1x2 [+]50
wk 2 6x2 50 1x2 [+]50
wk 3 6x2 52.5 1x1 [+]50, 1x1 [+]90
Tier 2 Upper Body
Effort = Grip 2 3 Board
wk 1 5x5 3x5 at 65% of top set
wk 2 5x3 3x5 at 70%
wk 3 5x1 3x5 at 75%
Tier 3 Total Body
Volume = DB Squat Jump
3 sets
3 week regime wave
wk 1 iso ballistic
wk 2 sub max eccentric
wk 3 dynamic
Posterior Chain
Reverse Hypers
wk 1-3 3x10
Power Zone

Thursday
Start with a Pre Work Out and end with Post work
Tier 1 Upper Body
Speed = Grip 2,3,4,5 Bench Press
wk 1-3 8x3 50
Tier 2 Total Body
Speed = 3 Stage Hang Clean [shrug pull/power pull/catch]
wk 1-3 3x3 50
Tier 3 Lower Body
Volume = Barbell Reverse Lunge
wk 1-3 2x8 each
Posterior Chain
Band Pull Thru's
wk 1-3 1x20
Power Zone

A whole bunch of stuff about Football Training

This was written by Tom Myslinski from elitefts.com

"Daniel,

Think of RFD as the maximal amount of tension that you can voluntarily obtain in the shortest amount of time. The goal is to "turn on" as many high threshold motor units, thus fast-twitch fibers in order to contribute to the resulting maximal voluntary force. Muscle fiber recruitment, regardless of activity, is always the same, slow to fast. Higher firing rates equal a greater RFD which in turn equal greater power.

It is trained utilizing speed-strength movements such as plyos, ballistic, bands, chains, overspeed eccentrics, and rebounds.

Personal further investigative research should include:

Zatsiorsky's, Corridor Theory, and Henneman's, Principle of Muscle Fiber Recruitment

van Cutsem,M et al. (1988). Changes in single motor unit behavior contribute to the increase in contraction speed aftre dynamic training in humans. Journal of Physiology, 513(1):295-305

Hey this is great, I can answer about 3 posts (Ralph 3/8,Jack 3/8,and Arnoud 3/9) with 1 long answer.
After attending the University of Tennessee on a dual scholarship (football and track), I believed the only way for an offensive lineman/shot and discus thrower to become explosive was to Olympic lift. I carried this philosophy with me to 1996, until I met Buddy Morris (then-Univ. of Pitt's S&C coach, just recently-Cleveland Browns). Growing up admiring the tradition of Pitt's offensive lineman (Russ Grimm, Jim Sweeney, Bill Fralic, Mark May, Mark Stepnoski) I eagerly sought his advice. My major question to him was "Why are my cleans/snatches ceasing to increase?" The first thing Buddy asked me to do was to back off on the Olympic lifting. Hesitantly, I did. He then preceded to increase my absolute strength levels. I noticed that as my max strength levels increased, so did my cleans and snatches. Experiencing these results, my Olympic exercises dwindled further and farther between. As we now say, my conversion to the "dark side" was complete. Prior to training camp that year, I post-tested myself on the clean and snatch. I substantially increased all of my Olympic lifts rarely performing them. This was my initial introduction to the Westside Way. That off-season changed my whole perception on strength development and coincidently produced the best years of my NFL career. Since that off-season, the conjugate method and I have become inseperable. The same cannot be said for me and Olympic lifting.

Now, what the hell were your questions? Oh yeah, do you Olympic lift your athletes? The answer is no and yes. I believe Olympic lifting is overrated. Any and all exercises can be done explosively if sub-maximal weights are being used. Football is essentially played horizontally and laterally, not vertically. It is important to remember three things if you intend to Olympic lift your athletes. (1)Olympic lifts are general movement patterns applied specifically, not movement patterns specific to the intended sport movement itself.(2)Judge explosive movements by bar speed and do not percentage base them. Percents are only used as guidelines(see Prilepin's chart,1974, in Dave's article the Periodization Bible part 2, page 7). (3) Over-emphasis of the triple extension movements lead to low back problems with inexperienced athletes.
Now, personally my athletes use A)shrug pulls from the floor up to their toes or heels, B)variations of DB snatches to a press, and C)high pulls just below knee level as a WARM UP to their dynamic effort method days. Remember you do not have to pull from the floor to be explosive. As joint angle increases favorably (second pull zone), so does maximal force production.

Next question- What type of squats do I perform with my athletes? We box squat year round, because it is less fatiguing on the athlete. As a player I was constantly reminded that I get paid to play football and not powerlift. The only modification we make from Westside is that we do not position our feet as wide. Buddy and I feel it is more applicable to football this way. Usually we will just get our feet as wide as we can inside the rack. Approximately 1-2 feet wider depending upon the size of the individual. Your bigger guys will have to turn their toes out more due to flexibility restrictions in the hips.

The effects of box squatting on our athletes has been two fold. Not only have we increased their overall explosive force production, but it also has been the easiest way for us to teach the athletes how to squat properly. It teaches them to "sit back" and not "sit down" into their squatting position. This forces them to really pull in their posterior chain muscles, which are notoriously weak on football players. That is another story!

Our max effort days especially early to mid off-season involve various forms of the squat. They range from shoulder width squats (our close), to traditional athletic stance toes slightly out squat, to suspended chain dead stop squats, to the safety squat bar squats, to all forms of max effort box squatting. Essentially each individual is treated individually depending upon their strength needs or constraints due to injury rehabilitation from the prior season, spring practice, or mini-camp.

Matt,
Know wonder you cannot recover, I got tired reading the post. I love the work ethic and respect the dedication, but you sound like me in my younger days. And I have many a coach to veify that! Now, you got to trust me. I understand what you are going through. I have been there, been wrong, but still did it, because I believed more is always better. Eventually I realized that is not the case (on a personal note - I still have trouble with it, eventhough I know).

A couple of notes on you program:

XX- Now, personally my athletes use A)shrug pulls from the floor up to their toes or heels, B)variations of DB snatches to a press, and C)high pulls just below knee level as a WARM UP

1- Read and apply "The Periodization Bible - Part II" by Dave. On pages 9-12 is the Summary of the Four Day Program, use it.

2- Or, use Dave's "9 Week Basic Training Program."

3- Move your shoulder work to your DE bench day.

4- Control your volume, back down to plyos 1x a week, and always perform them in the beginning of your workout.

5- Perform your true speed workouts on Monday, and your speed endurance (2/3 speed)workouts (tempo runs, ladder runs) on Thursday or Friday before your DE leg day.

6- Sport specific agility drills the other 2 days (Tuesday, Thursday or Friday). I believe skill acquisition and retention should come as a higher priority. Improvement in the efficiency of movement should increase linearly with strength if they are performed simultaneously and correctly.

7- Throw in body control movements (GPP's - calisthenics, jump rope, etc.) on Saturday (for restoration) and scrap that bike.

8- Football & Rugby is a horizontal game, not vertical. Work for explosiveness in this plane (see my reply to Ralph on 3/11).

9- Take at least 2 days totally off (Wednesday and Sunday). You have to find a little time to read "Ask Dave!"

10- Then, kick someones ASS when you play. You owe it to yourself after putting all that hard work in!

Tony,
Hell no! Do not give your neurological system conflicting information. Keep the ME day and the DE day what they are, max effort and dynamic effort. They are two separate means to develop maximal force. Force=mass x acceleration. The same amount of Force can be generated using a greater mass and a lesser acceleration (ME), or a lesser mass with a greater acceleration (DE).
Some suggestions:
(1) If you want to be fast, train fast, and explosively, but under control.

(2) On your DE days "think speed" of movement. Make sure you use bar speed as your guide, and not percents. Percents are only used as reference points. Personally, I write "fast" in chalk on the mirror, so I "think" it every rep during box squatting.

(3) Use light Olympic lifts for WARM-UP to your leg days. See my post to Ralph on 3/11.

(3) Start a progressive plyometric training regimen. Be sure to control the overall volume.

(4) Throw implements explosively (shot put,med balls,etc.).

(5) Play basketball, but play with a purpose. Stress defense (similiar to pass blocking) and jumping for rebounds.

(6) Use mental imagery. Let him see himself performing techniques explosively. Mac Wilkins, US Olympic discus champion, preaches "If you can see it, you can do it!"

(7) Make him practice his OL techniques faster then he is use to, but with control.

(8) Get him get a new pair of "genes!"

Matt,
In dealing with this issue each and every year, I have to constantly restructure my personal schedule according to the demands of my team. Rarely am I not planning ahead to accomodate some forthcoming inconviences such as meetings, mini-camps, QB camps, team golf outings, or certain individuals.
If you are running on T/R, how about one of these suggestions:

(1) Run as a team at 6am. Lift in the afternoon.

(2) If you perform M-ME upper, T-ME lower, R-DE upper, and F-DE lower - perform speed and/or agility training before ME legs (T), and following DE upper (R).

(3) If you perform (my case in the past due to team requirements) M-DE upper, T-DE lower, R-ME upper, and F-ME lower - perform speed and/or agility training on M before or after lifting, or T before DE lower. On R perform before or after ME upper.

(4) Any aerobic conditioning (that does not elicit rapid neural responses), can be performed after both leg days.

(5) After leg days, as a player, I always found it beneficial to perform simple, short, sport specific tasks (ex. offensive lineman patterns, sets, etc.) under fatigue.

(6) In regards to overtraining, always remember that a inverse relationship exists between intensity and volume. As intensity increases, volume needs to decrease. Additionally, all external stimuli has to be accounted for (ex. martial arts, boxing, racquetball, basketball, etc.) in that equation.

Brody,
Do not drive yourself nuts about speed development. You are still young and developing. College's look more at your overall athletic ability, not your 40 time. Stop believing all those B.S. stats of other athletes from Bigger, Faster, Stronger. Realize that the majority of those H.S. coaches inflate their kids totals so their programs look better. My advice to you is:

(1) Eat healthy and eat alot.

(2) Increase your overall maximal strength.

(3) All training should be functional training. Train to improve your game.

(4) Hit your trunk, and posterior chain hard. See my post to Ralph on 3/11, and Chuck on 3/15, 3/22, and 3/26.

(5) Work on specific positional football drills, agility drills, and body control movements.

(6) Sit down with your coach, tell him your goal, and ask him for his help. I'd love it if one of my athlete's asked me this!

(7) Write your immediate goal(s) on 3x5 cards and place them wherever you frequent (ex. locker, mirror). This way you will never lose sight of them. MOTIVATION IS LIKE A BATH, YOU NEED TO DRENCH YOURSELF IN IT.

(8) Be a team leader. The better your team does, the better you as an individual will do.

(9) Then, have one hell of a season!

Chuck,
In order to provide accuracy for all the questions I answer, I have a theory which can apply in many situations. It reads "If in doubt, look about!" Needless to say, I did some homework for you.
I consulted Mary Ann Watkins. She is better known as the "powerskating coach to the pros." I initially knew the answer was "yes, in addition to", but I wanted to provide you with concise information about training the posterior chain in regards to skating.

Assuming this is your background, I will ignore the vastus medialis/lateralis, abductors/adductors, hip flexors, and stick to the training of the posterior chain.

The actual movement of skating primarily involves the lower body and the trunk. "The functional relationship between the muscles groups is begun by the most powerful muscles of the proximal joints (the key muscles in that movement chain) and is achieved with the support of the distal links and the joints which are rigidly fixed. The distal links participate - while the proximal links produce a stable base for the distal movements to continue." (1)

Eventhough the dynamic movements of these sports are similiar and their goal is the same (speed), there are biomechanical differences. The factor that differentiates them has to be taken into account in training. This is the lateral displacement of force. For example, experienced skaters push "out", while inexperienced skaters push "back".

In regards to the rule "train the chain", I suggest training it with complexes of multi-directional movement exercises, in addition to the core lifts. You want to unite the individual muscles into a single working system.

Some example exercises:
A- Box squatting
B- Reverse Hypers
C- Glute-Hams
D- Power Runner
E- Multi-directional lunges
F- Multi-directional step-ups
G- Complex lunge to a step-up
Two of my personal favorites are 1- Lateral lunges, and 2- Front lunge to a step-up, back down, to a reverse push back lunge.

I will leave you with a quote from an old hockey coach Jeff Blatherwick. He states "faster runners are faster skaters."

REFERENCE
(1) Siff,M.C. and Verkhoshansky, Y.V. (1999) "Supertraining." Supertraining International. Denver, CO, USA. p.100

Glynn,
I am not knocking Olympic lifting. I am knocking the way we perform/coach it. The reason it's performed is to achieve the reasons Dr.Siff stated above and the famous cliche "triple extension." Rarely will you see football players attain true hip extension on a FULL powerclean/snatch. The reason being, if you are not neurologically trained as an Olympic lifter (filmed, analyzed, deciphered, coached on a regular basis), you rarely will achieve true hip extension (They will achieve double extension or hyperextension though). We have found that the catch sequence is initiated too quickly to allow for 3EX to occur. Thus rendering the lift incomplete. It has been easier for us to teach box squatting. Plus, at the same time we are achieving and surpassing what we wish to accomplish through 3EX (Also, athletes are less injury prone). We also install a number of different heavy med ball drills to reaffirm hip extension. The KEY is if we can create awareness in an athlete, we created learning, or a permanent behavior modification.

Alot of football Olympic-style S&C coaches get carried away and forget Olympic lifts are general movement patterns applied specifically, not movement patterns specific to the intended sport movement itself (you'll never get an arguement from a HIT guy here). With this in mind, to teach the concept of acceleration or speed development (F=m*A), Olympic lifting is just another tool in your pocket to reaffirm this point, if performed properly.

Another point, athletic ability is neither created nor destroyed in the weightroom, but it can be maximized or minimized.

Brandon,
Your ability to "bend" starts distally. Start from the ground and work up (ex/ ankles to knees to hips). Below are four great exercises we perform 3-4 x per week utilizing hurdles.

(1) Duck Unders - align 5-10 high hurdles in close sequence. Progress from one to the other "ducking under" the center beam. Make sure you "bend" with your lower body and not at the torso. Keep your upper body as straight as possible. Repeat facing the other direction.

(2) Step Overs - align 5-10 low hurdles in close sequence. Progress from one to the other "stepping-over" the center beam. Make sure to keep your upper body errect, by bringing your knee to your chest with your heel leading over the hurdle first. When you land inbetween hurdles it should be on the balls of your feet. Repeat facing the other direction.

(3) Alternating Duck Unders and Step Overs - align a low hurdle and a high hurdle (6-10)consecutively and perform the same drills as above alternating them. Repeat facing the other direction.

(4) Wide Leg Swings Walk Overs - align 5-10 low hurdles in close sequence. Progress from one to the other "swinging" your leg wide over the outside of the center beam. Maintain an errect torso and landing inbetween hurdles should be on the balls of your feet.

Pete,
Absolutely. Realize this, everything works you just have to know when to use it, and what you're using it for. Training is a constant battle of finding and eliminating weaknesses.

When I consult my favorite sprinter and coach, Buddy Morris (Cleveland Browns' S & C coach) he always replies, "You got to train the chain." Increased speed comes from increased strength. The stronger you are, the more force you will be able to generate (F=m x a).

Box squats are great for developing explosive power. Especially, starting strength and accelerative strength. The benefits are even greater if you add chains or bands. They increase kinetic energy, which the body transfers to potential energy, which results in increased muscular force production. Essentially, one has to concentrically "out run" the resistance developed eccentrically.

My suggestion to you is to film, analyze, and decipher. Like they say in the NFL, "the big eye in the sky don't lie!"

For more info on training the posterior chain, check out the post to Chuck on 3/15

Oxman,
Make sure you pay attention to technique, and control all the foot contacts you make during your training. More importantly, get a great pair of training shoes. The bigger you are, the harder it is on your body. Start reducing your long distance running, and make it more functional. For example, position specific metabolic conditioning and calistenic like GPP work. Additionally, treat the symptons accordingly (ice, anti-inflammatory) and GET on the GRASS.

Hey Tom, I was vey interested in the post you wrote a while back on multi-directional lunges and their functional use pertaining a while back. I've had our atheletes do those lunges and have gotten some good results. Could you please share some other functional excercises such as the lunges that I could include in our agility program?

Jason,
These are OL skill specific pattern runs. You can perform these anaerobically (walking back to the LOS/GL) or aerobically (jogging back to the LOS/GL). We start with typically 3 sets and increase to 5, using a 1 to 1 work rate if they are performed aerobically. They are great as you near the season. The following patterns were designed using the Steelers OL requirements. Feel free to substitute your specific patterns where and as needed.

1 Shuffle Right (Horizontal) 5 yards
2 Shuffle Left 5
3 Shuffle RT 5(up)- 5(back)
4 Shuffle LT 5 - 5
5 Shuffle RT 5(up)-5(back)-5(up)
6 Shuffle LT 5 - 5 - 5
7 Pass set up (45*) RT
8 Pass set up LT
9 Pass set up RT 5, go to ball 15(straight)
10 Pass set up LT 5, go to ball 15
11 Pass set up and backpedal 10
12 Angle Block RT 10
13 Angle Block LT 10
14 Pull RT 15 (5 around TE corner & 10 up)
15 Pull LT 15
16 Sprint 10
17 Sprint 20
18 Sprint 40

There are 10 reps per set, and every rep starts on the goalline and finishes on the goalline (if jogging back). They should be performed as game-like as possible (We will add a 5-7# weight vest to simulate pads, occasionally). The first set of numbers below is the REP #, and the second set of numbers below corresponds to the pattern listed above.

SET 1 - 1>16, 2>1, 3>3, 4>8, 5>12, 6>11, 7>5, 8>15, 9>2, 10>18

SET 2 - 1>6, 2>13, 3>14, 4>4, 5>2, 6>12, 7>3, 8>2, 9>7, 10>10

SET 3 - 1>18, 2>1, 3>8, 4>5, 5>9, 6>15, 7>4, 8>13, 9>17, 10>14

For SETS 4 & 5, you can repeat a previous set, work them backward, or make up two more yourself. Make sure your kids strive to maintain precision when they get tired. (NOTE, for the horizontal shuffles, turn and face the out of bounds line, so you can work between the yardlines.)

Derrick,
Without getting to technical on this biological process, your answer is yes. All activities conducted intensely produce stress on the nervous system, thus muscular tissue. But in order to handle this stress (which we encounter on the field), our body must be expossed to stress. Once this period of adaptation takes place, the body can now work at a greater capacity and more efficiently, than it did before. The CNS is the greatest computer ever invented. Could you imagine having to voluntarily control all of your bodies processies simultaneously? To top it off, it is evolutionary, thus adaptable.

To answer your second question, strength and conditioning levels are both vital aspects of our sport. You have to realize we won't be as strong as the Westside guys. Conversely, they could not keep up with the physical speed of our game. It is a give and take situtation. I recommend splitting your training sessions in 2. Lift in the morning and run in the evening (EXCEPT conduct all pure speed work before leg training), and pay attention to your intensity/volume relationship.

One final note. All this training requires ENERGY. A proper protein/carbohydrate based diet is of extreme importance. Remember, it takes energy to produce energy (to train, recover, and rebuild)."

Charlie Francis model and football

Taken from Charliefrancis.com

"How much lifting experience do you have? It looks like you have been pretty much working in a accumulation phase. Good. However, like quark said, it's probably a good idea to drop the bodybuilder's split routine as you move out of this phase.

You should probably next hit a max strength phase arranged as a 3-1-3. You will keep the reps at less than six and hit full body weights after your sprint work (2 or 3 x per week)

Since you are in the off season and don't have to worry about competing on Sundays, you can arrange your schedule like this:

Monday: speed, plyos, full body weights
Tues: Tempo 15 - 20 x 100 @ <75% (for recovery...don't do the pyramids/shuttle sprints!)
Wednesday: Agility, plyos, full body weights
Thurs: Tempo
Friday: speed, plyos, full body weights
Sat: Tempo
Sun: off

You will vary the intensity and volume of the speed work, plyos and weights based on your training phase. As you get closer to the season, you may want to do more agility work and drop down to one pure speed/track session. Although note that your agility sessions should have a acceleration/speed component in them. Also, get full recovery"

Conjugate and beginner athletes

QnAfrom elitefts.com Jim Wendler

"Jim,

In regards to high school athletes, what criteria should an athlete meet before using bands and chains?

---

Before we even get into chains and bands with high school athletes, I believe they should be at least to do the following before they even lift weights;

50 push-ups with proper form (no A-Frame or saggy ass)

10 strict pull-ups

100 sit-ups

25 parallel dips

Be able to hold various bridging positions for at least 30 seconds.

Have some kind of running base with emphasis on conditioning and HOW to run properly. I'm sorry but if you are 12 or 13 years old and can't run a 7:00 minute mile than something is wrong.

For females, the numbers would obviously be different, but the same principles would apply.

In my opinion, kids should participate in as many sport as possible. The age of specialization has killed our athletes. Even in the Soviet Union, the athletes, no matter what sport became their specialty, participated in tons of different sports. And still did as part of their GPP when they became more specialized.

Now let's take my wife's training. She recently gave birth (6 weeks ago) and her training consists of the following;

Emphasis on relative strength (bodyweight):

Bodyweight squats
Push ups
Sit-ups
Back raises

Form work (3 days/week) on squat, bench and deadlift. These are done for multiple sets (up to 7-10 sets) of 10 reps and small increases are made only if the form is perfect. Keep in mind that she has little (very little) experience lifting weights.

Once she reaches the following lifts will her program become more involved;

Bench Press - 95x10
Full Squat - 95x10
Deadlift - 135x10

All of these have to done with proper form and should not be an all out effort on her part. For the record, she does not powerlift nor has any aspirations to do so.

All coaches must keep in mind the following steps and should not progress until the criteria of each be met;

1. Physical Fitness
2. Technique and Form
3. Repetition Method
4. Max Effort Method
5. Dynamic Effort Method
6. Weak Point Training

So in answering your question; until the athletes are able to at least do bodyweight exercises that were listed prior and perform my wife's goals, then I would stay away from more complex means.

Off-topic: Why is it that my wife, who really has zero knowledge of weight training whatsoever, said to me during her pregnancy (about her training); "The first thing that I have to do is develop technique and muscle mass before I do anything advanced." Like a breath of fresh air...

Jim

I'm in charge of our strength program at my HS. I've divided the athletes into two groups. Those who have the general body strength and adequate squat form to begin squatting and those who are not ready to begin squatting yet.

What would be your recommended exercise/workout for those lacking. What type of weekly routine would you put these guys through and for how long before they begin squatting or try to squat? How do I get these guys ready?

I will have Rev Hypers in two weeks, I have squat racks and that's about it. Thanks in advance

---

Workouts would consist of the following, 3-4 days week.

Push-ups
Dips
Pull-ups
Sit-ups
Rainbows
Hanging leg raises
Back raises
Bodyweight Squats
Lunges
Step-ups
One leg squats (or pistol squats)
Standing Long jumps

You can handle a lot of volume with bodyweight exercises, so let 'er rip. (I can hear all of the volume experts cringing.."calculate volume...oh no... I'm going to die if I don't know the correct tonnage, etc." Just shut up and lift. You squat 185, you big pussy.)

Also, Martin Rooney's DVD - The Parisi Warm-up Method would be done (at least parts of it) everyday for every athlete.

All sets and reps are to be done with a controlled tempo (except the jumps).

How long? I would have a test once/month to see if they can squat correctly, if not...back to the drills. No compromises and if the parents complain, tell them to train them. Remember; fitness, form, no compromise."

What are GPP and SPP?

Also Taken from Elitefts.com answered by Dave Tate

"Dave, what is the difference between SPP and GPP?

Thanks for the question. I do feel almost everyone is a bit lost with these. I will try to explain this as a power lifter as most who read this Q and A know the sport rather well.

GPP is short for General Physical Preparedness. This is the general physical abilities that are needed to perform in the sport of power lifting. Some of these include:

Movement – Your body has to be able to move through the range of motion of the movements needed to train the three main lifts plus all other supplemental lifts that will be needed in the training process. This is also known as mobility training.

Aerobic – This is not full blown aerobic conditioning but being able to move blood efficiently throughout the body to ensure proper recovery.

Flexibility – This is having the ability to move the body through full range of motion without being tight. This is different then mobility as mobility is the basic process of movement while flexibility is being loose enough to move in the first place.

Anaerobic – This is having the anaerobic conditioning needed to make it through a training session or competition.

SPP is short for specific physical preparedness. This is the specific physical skills needed to advance in the sport. Some of these include:

Dynamic Strength – having the ability to move weight with maximum force.

Absolute Strength – having the ability to move large amounts of weight.

Special Strength – this would be the training of special exercises needed to advance one of the three main power lifts.

Technique – this is the actual technique skill you have with the barbell in the three main lifts.

Now here is the trick. How do you know what to focus on? The key is to have the optimal amount of GPP (This is the minimal needed to get the job done for the sport.), while having the maximal amount of SPP. The thing to remember is for many lifters the optimal amount of GPP can be developed with the basic power lifting training movements. They can develop and keep flexibility with full range of motion with the movements they are training, they can maintain flexibility with the same full range of motion movements and they can develop the anaerobic and aerobic conditioning with the use of different rest periods. This will all work for some time but will NOT work all the time. The longer you are in the sport, the older you are, the more injuries you have had will all diminish your once high level of GPP. Think of it this way. If you need level 6 mobility for power lifting and when you started the sport 10 years ago (after you finished high school and participated in sports) your level of mobility was at 10. Over the past 8 years your level of mobility has dropped from 10 to 6. This was really no big deal and did not make a difference in your training because 6 is all that is needed for the sport of power lifting. Now over the past year it fell to level 5. Now you can’t figure out why you can’t keep you knees out when you squat, or why you back and shoulders hurt all the time. The first thing you do is begin looking at SPP and doing more work for those muscles as you think they are now your weak points. In time it gets worse and worse and you have no idea why. This is when most lifters quit the sport.

The key is to know when you need to look where. This is not a science, it is an ART! This is why we have the Q and A. We are here to help you with this process as we have all be around a very long time and have made many mistakes. You can never stop learning. Take it from me. Until 4 weeks ago I ALWAYS looked at SPP to fix my problems and had to seek advice to find what the real issues are.

Now keep in mind we also see the exact opposite. This is when those who are just weak are looking at GPP to make them strong. SPP makes you strong. GPP prepares you to have the ability to train SPP to get strong. You do not have to be a master of GPP. You need to find the minimal level of GPP needed to maximize you SPP.

Sorry for the long post. It really should be an article."

WSB method adapted for Sports

Elitefts QnA about adapting the WSB method to athletes. Response by Jim Wendler

"Perhaps you could do an article on how to keep the conjugate system simple for strength coaches and college athletes. It seems like too many college strength coaches are trying to reinvent the program by doing all sorts of things. An article on taking this style of training and using it for athletes (at the same time keeping it simple) would be helpful for alot of people.

Jay,

This is a great idea, except I think it's already been done. Dave Tate's article "The Periodization Bible, Parts I/II" goes over everything and puts it in the simplest terms possible. The template is so easy to understand and these articles, to me, are the best ever written. The "8 Keys" articles are also in the same vein. So with that in mind, let's break it down -

Dynamic Days

Bench Press - 8x3 @ around 55% of max. Bar should be lowered controlled and pushed up as fast as possible.

Box Squat - 10x2 with a three week wave (use about 55/60/65%). Again, bar is controlled on the eccentric and pushed up as fast as possible. Box height, for athletes, is usually an inch ABOVE parallel and the stance is slightly wider than shoulder width.

Form is paramount; nothing gets done without perfect form.

Max Effort days

Upper body - use floor presses, bench presses, board presses, inclines. For younger/less experience athletes 3-5 reps would suffice. Use 2 week mini-cycles and focus on form and breaking records.

Lower body - This gets a little hairy and has conflicting opinions on what to do on this day w/ athletes. If I was in charge of a college FB team, I would have them free squat using Prlipin's Chart. Again form!

Supplemental/Accessory Exercises

Upper body - focus on strengthening EVERYTHING: shoulders, lats, upper back, arms. Knowing what I know now, I would have many of the athletes have fun on this day and let them "pump it up" (for lack of a better term). This will keep them very happy and motivated. The trick is picking exercises that will help them but still let them improve their physique. Many will argue with this, but keeping morale at a high level is HUGE when training athletes...especially in large groups. Keep the exercise simple and BIG...you don't want to waste your time on teaching some kind of exotic lat exercise; focus your teaching on movements like the squat.

Lower body - focus on hamstrings, low back, quads, glutes, abdominals. Many of these muscles will be hit with a single exercise. Again, don't pick fancy exercises.

Using conjugated periodization as is done at Westside boils down to two things;

Two days are devoted to being explosive and moving the bar fast.

Two days are devoted to moving heavy weights (slow).

Pre-hab also needs to be addressed. But many of the exercises that are done in the weight room, if taught and PERFORMED correctly, will prevent many injuries.

I guess what I'm trying to say that the article has already been written; it's up to the coaches to truly understand the "why". After that, everything will fall into place and the programming will fall into place. The problem really can't be addressed in an article; but what I see is too much paralysis through analysis. I see too many coaches try complex training methods, circa-max phases, weird eccentric loading, complicated set/rep schemes, the workout from the latest guru etc. on athletes that are beginners and just need to learn how to properly squat or even pick up a loaded barbell from the floor with good form."

The Art of Straining

A post taken from elitefts.com I forget who authored it

Jim,
Yesterday morning I stopped and saw Paul(Childress)at his work and we had a conversation that I reflected on later and really made me open my eyes. How hard am I straining on max effort day? Paul really has a handle on training and getting continuously stronger, alot of champs are strong in spite of themselves, but not Paul,the guy knows his shit!
In discussing max effort movements I said for me personally the lifts I strain the hardest and longest (read that as time under tension) are the suspended buffalo bar good morning and rack pulls. Paul stated those are good examples, for me and most people, but everyone would need to find their own. I also talked about manta ray box squats, I said I either smoke the weight or miss it right on the box. Is this still a good exercise for me? Yes, but not something to bank alot of hard training time on. Also Paul pointed to Prilepin's chart, which he has mounted on the wall right next to his desk, and pointed out the importance of volume in a max effort session...we tossed around some examples of making sure you get all you can out of a max effort session.If you go for a p.r. and miss, drop down in the 85-90% range and lift something,a single, triple, whatever, but bust your ass! I relayed that I had gone for 655 in the rack pull on a low pin some weeks ago and missed it almost up, instead of unloading the bar and moving to accessory work, I unloaded the bar to 615 and pulled it. It wasn't a p.r., but I busted ass...glute/hams, reverse hypers, leg raises, etc. all are very, very important to your conditioning and progress, but not nearly as important as busting your ass on a barbell for 4-6 seconds. Paul, as he always has, stressed the need to stick to basic old-school westside training...bust your ass on a barbell in some move, STRAIN, then move to accessories to compliment the main move and hit the weaknesses. I learned something from an old friend just from sitting around shooting the bullshit.

Hybriding the Tier and CAD for MMA Training

This was an Idea I had on hybriding the tier and CAD

Tier 1 Maximum Strength (85-100%)
Tier 2 Power type lifts: Speed Squat/Bench/Oly's (45-65%)
Tier 3 Ballistic (20-40%)

Then follow the basic

Day 1
1: Total
2: Upper
3: Lower

Day 2
1: Upper
2: Lower
3: Total

Day 3
1: Lower
2: Total
3: Upper

Then follow each main session with a little hypertrophy work on weak areas (1-2 exercises)

This would kinda follow the CAD idea of training each point in the force training spectrum and keep the whole body approach intact.

I would do bounding/low intensity jump/plyo training in the warm up as per coach H and then extend a fourth tier in each workout of plyo training during a peaking phase.

What do you guys think?

MMA or Fight Training

Here is some food for thought

"The punch is characteristically very similiar to other movements (such as benching, throwing a shot, baseball, fencing prick, etc.), but what make it different is that is an unloaded movement. Thus, tension has to generated by the body, surprisingly, not in a rapid manner, but displayed at brief intervals using intense muscular contractions. These intrinsic properties categorize the punch as a true speed-strength movement, which incidently lies between 0-20% of one maximum.

Since maximal strength (80-100%) and speed-strength are not correlated (different neurological regimes), max strength doesn't effect initial muscular tension or max force when the external resistance is low. Speed-strength thus correlates highly with starting strength (20-40%). Thus, starting-strength which is displayed isometrically against an external resistance, is displayed dynamically in an unloaded movement, but barely (100-500 ms of conscious initiation).

I recommend:

1- Training for relative body strength, you don't need hypertrophy. The success of your other regimes depend upon this.

2- Train the appropriate energy systems. Shift that lactate curve to the right (speed-endurance).

3- Train in a relaxed, but heightened state. This will increase your reactionary times as well as your auogenic inhibition (eliminate co-contraction).

4- Train through incorporating different regimes. Use extreme isometrics, SUB-maximal eccentrics, starting strength (20-40%), and maximal speed (0-20%). For example, for starting strength, use suspended chain bench presses with 20-40% of your max for time. For maximal speed, utilize 1-5# DB's, weighted gloves, or mini-bands, in various positions.

5- Continue your DE day. This is acceleration strength (40-60%). Together maximal speed + starting strength + acceleration strength + relative strength = explosive strength.

And remember, your punching success depends upon your speed of execution. In order to be fast, you must train fast"
Tom Myslinski




Now with this in mind, once a sufficient base of max strength is developed, it seems a martial artist should focus more on speed.

So I was thinking of the Canadian Ascending Descending training program (Christian Thibaudeau). it goes like this:

Frequency: 4x/week
2 Upper body days, 2 Lower Body days (1 Ascend, 1 Descend)

Descending
1 Max Effort (85%+)
1 Dynamic Effort (40-60%)
1 Ballistic (20-40%)
1 Plyometric (0-20%)

Ascending
1 Plyo
1 Ballistic
1 DE
1 ME

This will at least maintain max strength, while placing more emphasis in the ranges expounded by Tom in his post.

"starting strength (20-40%), and maximal speed (0-20%) Continue your DE day. This is acceleration strength (40-60%)"

It would probably work well

More Tier Stuff

The tier can also be applied during the SPP phase similar to the CF model

Day 1: CNS intensive Weights Sparring/Scrimmage

Day 2: Tempo Technique work (rout running, grappling technique)

Day 3: CNS intensive Weights Sparring/Scrimmage

Day 4: Tempo Technique work (rout running, grappling technique)

Day 5: CNS intensive Weights Sparring/Scrimmage

Day 6: Tempo Technique work (rout running, grappling technique) or OFF with a game on day 7




BTW, The basic 3x3 tier would look like this, without all my extra stuff.

I lift 3x/week

Day 1: T, L, U
Day 3: L, U, T
Day 5: U, T, L

Tier 1= Dynamic Effort Method 50% 6x3
Tier 2= Max Effort Method 5x1-3 reps*
Tier 3= Repetition Method 4x8-15 reps**

* Total body is trained LA style 10-20x2 30 sec rest
** I like to use complexes, Coach H calls them hybrids. Kenn also reccomends unilateral movements here (Split Oly's, DB work for T, L, U and various lunging and step ups)
Ex: T= Clean, Front Squat, Push Press
Ex: L= Front Squat, Push Press or Back Squat, Burpee
Also Total body is never trained for more then 6 reps

Warm Up

Mobility
Overhead Squat 2-3x5
Side, Rear Delts 2x10-15
Obliques 2x10-15
ABS 2x10-15

Cool Down

Post Chain (trained hard 3x10-15)
Cuff
Low Back
Mobility
Stretch

Tier Training method

I used this program when I was prepping to run a 10k. It was part of a class project on goal setting. I'm not a runner. I am more into powerlifting and mixed martial arts.

My Tier Based Program

I have been using a 3x3 tier. I am currently doing a project for class where we have to pick a physical activity outside of our "norm" and work at it for six weeks. I chose running, I am not competitive but enjoy PLing. So running just seemed the perfect opposite.

I lift 3x/week

Day 1: T, L, U
Day 3: L, U, T
Day 5: U, T, L

I follow each with a posterior chain movement
goodmornings 3x5 @345lbs

And Lats
Chin Ups 3x5-15

Tier 1= Dynamic Effort Method 50% 6x3
Tier 2= Max Effort Method 5x1-3 reps*
Tier 3= Repetition Method 4x8-15 reps**

* Total body is trained LA style 10-20x2 30 sec rest
** I like to use complexes, Coach H calls them hybrids. Kenn also reccomends unilateral movements here (Split Oly's, DB work for T, L, U and various lunging and step ups)
Ex: T= Clean, Front Squat, Push Press
Ex: L= Front Squat, Push Press or Back Squat, Burpee
Also Total body is never trained for more then 6 reps

My Weight warm Up is

Jog 10 min

Front and back rolls 2x3

Overhead Squat 2-3x5
Side, Rear Delts 2x10-15
Obliques 2x10-15
ABS 2x10-15

I may add sets to the warm Up if I feel Needed

Cool own is

Posterior Chain and Lats as stated above

Non weighted GPP Circuit 3-6 sets x 30 seconds continuous
Jump Jack, Shuffles, Burpee and some fourth movement

Cuff
Low Back
Plank Circuit

The warm up and cool down are just that (excluding GPP)
They are not performed balls to the wall. Light weight, warm up the musculature, full range of motion to loosen joints, minimal rest (10-20 secs if any)

Running days

not tier method just to give an Idea of what else is in the program, better picture

Kettlebell Clubbell work. 4-6 exercises 2-4x6-10 30 sec rest

I just use adjustable dumbbells for this. To simulate CB's I load one side and leave the other empty. This MAY also be done if I feel I need a longer weight training warm up, usually no.

Front and Back Rolls 2x5

Lunges 3x10

Jog
Day 2= medium 20-25 min
Day 4= short 15-20 min
Day 6= Long 25-30 min

My runs may be:

Fartlek
Med Ball Throwing and Chasing
Tempo sprints
Long slow distance

medicine ball circuit 5 exercises 2x5-10 no rest

ABS= non weighted 200reps

Every day is concluded with a stretchdown


The weight session is almost exactly a tier program minus the GPP, and tumbling (although Kenn uses mobility exercises). Also where I have Post Chain and Lats, Kenn just has Post chain. He does lats in the main workout. I enjoy my alteration better (my lats are weak and respond to the extra work).


Why I like the tier:

The tier method is a great application of the conjugate system. It is low volume. Tiers range from 3-5 exercises plus Post Chain (4-6 total exercises, excluding warm up and cool down). My program takes 75 min from warm up to cool down.

The low volume makes it easy to add in any additional work needed, like sprints, agilities, strong man type stuff, extra work for lagging bodyparts, flexibility, GPP, cardio, etc... I think it is a great program for any athlete.

The WSB system is great too, It fries my CNS though, making it hard to fit with other components, like cardio, sprints and agility.

I like the WSB model for pure strength development, ie powerlifting.

The low volume, low frequency makes the tier system great to add in other training methodologies to more specifically suit the athletes needs.

Also it fits well with a CF (Charlie Francis) speed week:
based on field sports (football, etc)

Day 1: CNS intensive Weights Speed/Agility
Day 2: Tempo
Day 3: CNS intensive Weights Speed/Agility
Day 4: Tempo
Day 5: CNS intensive Weights Speed/Agility
Day 6: Tempo

leaving plenty of CNS recovery versus a WSB model

Day 1: CNS Weights Speed
Day 2: CNS Weights tempo
Day 3: Recovery/Tempo
Day 4: CNS Weights Speed
Day 5: CNS Weights tempo
Day 6: off

The advantage of the tier is that you get 3 speed workouts/week versus the WSB 2 speed sessions. In the long run this will add up to a faster ahtlete.

For example in 4 weeks:

WSB
16 CNS workouts
8 Speed workouts

Tier
12 CNS workouts
12 Speed workouts

The tier/Charlie Francis combo leads to better CNS recovery (T=12 vs W=16), less overtraining risk, and more speed workouts (T=12 vs W=8).

Weight sessions constitute a CNS day. They train CNS for power and strength

Tempo is not CNS intensive allowing recovery

Speed and agility work are also CNS intensive

The only way to catch up on the speed work is to add another speed day. That would be disasterous cause you'd then have 20 CNS intensive days in a month. The athlete would most definitely overtrain.

Considering that the tier trains strength, power, muscle mass if you add a CF based sprint program you are left with a big, strong, explosive, fast mutha. That's someone who I wouldn't want to run into