Alex's Strength and Conditioning Journal

Back again

2007-07-11T11:41:00.000-07:00

Wow,

Looks like I am back again for more blogging. Yeah! I must be on the post once every two years plan. I'll try to stay more consistent with this thing.

I plan on posting some more information in the near future

Cardio Construction

2005-05-12T17:16:00.000-07:00

Following is a list of modules and module arrangements for a cardiovascular circuit training program. Each module has a bunch of exercises available for it found in the following large table. Remember to keep the exercises at a low intensity and keep your heart rate around 70-75% of your max heart rate

Module Construction
Pick 2-3 Exercises perform 3-4 Sets for prehab and 8-10 sets for Active Recovery

Upper Body Prehab Cuff
Upper Body Prehab Scapular Stabilizers
Upper Body Active Recovery *Pick Global Exercises
Lower Body Prehab Glute
Lower Body Prehab VMO
Lower Body Prehab Spinal Floss
Lower Body Active Recovery *Pick Global Exercises
Core
Dynamic Flexibility

Upper Body Workout

Core x 3-4 Sets
Core and Lower Active Recovery x 8-10 Sets
Upper Prehab Scap Stabilization/Dynamic Flexibility x 3-4 Sets 3-4 Exercises
Workout
Upper Prehab Cuff Training x 3-4 Sets

Lower Body Workout

Core x 3-4 Sets
Core and Upper Active Recovery x 8-10 Sets
Lower Prehab Glute, Dynamic Flexibility x 3-4 Sets of 3-4 Exercises
Workout
Lower Prehab VMO x 3-4 Sets

Active Recovery

Core x3-4 Sets
Upper Active Recovery x 8-10 Sets
Lower Active Recovery x 8-10 Sets
Dynamic Flexibility x 3-4 Sets

Upper Body

Bent over lateral
Low Pulley External Rotation
Dip Shrug
Scap Push Up
Wood Chops
Push Up
Black Burn
Push Up Plus
Poor Man’s Shoulder Horn,
90 degree external rotation,
Side Lying External Rotation,
Empty Cans
Pro-Sup Skull Crusher
Incline Front Raise
Ball I, Y, T, W Circuit,
MB Circle Around Head
MB Press in-out
Hindu Push Ups
DB Clean to Iron Cross
Barbell Cuban Press,
L-Lateral Raise,
Side Lying Dumbbell Abduction to 45°,
Low Pulley External Rotation.
Overhead press,
Overhead triceps extension,
External rotation – only top half,
External rotation – only bottom half
Scapular Wall Slides,
Band Elbow Extensions
Band Elbow Flexions
Band Good-Mornings
Band Reverse-Flyes
Band Shoulder Raise
Band Chest Press
Band Row
Swimmers
DB Clean to Press
DB Clean to Cast

Lower Body

Over-Under
Reverse Lunge with a Twist
Squat to stand
Overhead Squat
Warrior lunge
Step Up
Deadlift
Squat
Squat Around
Jump Squat
Dot Drill
A Skip
B Skip
But Kicker
Mountain Climber
DB Swing
DB Snatch
TKE
Band Leg Curl
Lunge
Side Lunge
Step Up
Side Step Up
1 Leg Squat
Jump Jack
Shuffle Split
Seal Jump
Star Jump
Burpees
Side Shuffle
Carioca
Walking Leg Kick
DB Clean

Core

Dead Bug Twist
Dead Bug Holds
Dead Bug Dynamic
Side hip Thrust
McGill Crunch
Plank
Hip Torso Rotation
Straight Leg Lift
Side Plank
Lying Knee Raise
Windmill
Saxon Bend
Cobra
Dog-Cat
Roll Up
Straight Leg Hold

Hips

Inch Worm
Wood Chops
Birddog 1 leg extension
Contralateral Birddog
Scorpion
Cheetah
Frog Thrust
Ab-Ad Swings
Flex-Ext Swings
Burpee
SL Forward
SL Push Back
Over Under on ball
Gate Swings
Superman
Lazy Superman
Quadraped
Quadraped Circle Forward
Quadraped Circle Backward
Quadraped Lateral
Mini band side step
Hip Corrections
Floor Bridge
1 leg Floor Bridge
1 Leg Floor Bridge Figure 4
Mini band side step
Hip Corrections
Calf Raise
Around the World
Wide out
Knee to armpit
Iron Cross

I'm back

2005-05-12T17:00:00.000-07:00

Wow it's been a very long time since I posted anything. I'm suprised that my blog is still here. Well I'm back I have a new job yet my training philosophy has remained relatively unchanged.

I'll come up with some more training posts later

Been a while

2005-05-12T16:57:00.000-07:00

Physical Preparation of a Martial Artist

2004-11-02T01:10:00.000-08:00

Physical preparation of the martial artist.

The physical development of a martial artist is very complex in nature. They need to balance out maximal strength, strength-speed (Explosive strength/RFD), speed-strength (Power), and strength endurance as well as maintain proper energy system use, and keep a good base of GPP (flexibility, strength, aerobic fitness, anaerobic fitness).

Considering, in striking, the punch and kick is an unloaded movement, we can say that their abilities are dependent mostly on speed strength, with some focus on strength-speed. With grappling, on the other hand, you are overcoming great resistance, the weight of your opponent and their strength levels. In this instance I see emphasis on strength-speed, with maximal strength serving a supportive function.

Strength-speed will enable you to apply more force, rapidly (rate of force development), even if you are weaker than your opponent.

For example, say you squat 400lbs and your opponent squats 600lbs. Your speed-strength peaks at 80% 1rm, and your opponents peaks at 50%1rm. In this instance you will be able to apply 320lbs of force in the time it takes your opponent to apply 300lbs of force. Guess what happens, you win this battle. By the time his maximal strength can kick in enough to overpower you, his limb is already in full extension (at it’s weakest leverage point). The submission is sunk in and he just needs enough strength to tap out.

So, if we rank strength qualities in order of importance:

Striking
1. Speed-strength (3 points)
2. Strength-speed (2 Points)
3. Speed endurance (1 Point)

Grappling
1. Strength-speed (3 points)
2. Maximal Strength (2 points)
3. Strength endurance (1 point)

MMA
1. Strength-speed (2+3= 5 points)
2. Speed-strength (3+0= 3 points)
3. Maximal Strength (0+2 = 2 points)
4. Speed endurance (1 point)
5. Strength endurance (1 point)

Generally the methods available to us for sport training are as follows:

F=Ma - maximal strength
F=ma- strength-speed
F=mA- speed-strength

Level 1 Strength

Strength

If you are a beginner to the iron game, you must first develop a base of maximal strength and hypertrophy to build the other strength qualities from. In the words of Dave Tate "you can't flex bone"

The principal aim of this phase is to improve your maximal strength levels, where Force = Mass x acceleration (mass is great and acceleration is small)

Maximal strength forms the base of the strength pyramid. So we need a decent base level, not as much as a powerlifter, but you should be able to squat 400 and bench over 250 to begin. In reality I’d love to set the standard even higher (~450, 300), but I do feel that those minimal amounts of strength should suffice.

If you do not begin from a decent base of strength you may not be strong enough to truly benefit from the more advanced methods discussed later.

In the development of maximal strength there are many methods available. I enjoy WSB’s application of the conjugate method. However, if you are starting at this level, you are not strong enough to begin to apply the WSB method. In this case I like a real simple approach.

1. Main lift (3-6x1-5) usually squat, bench or dead, sometimes a variant there of, such as close grip benches, or deadlifts off pins. I work this lift HEAVY 1-5 reps.
2. Heavy Assistance. (2-6x4-6) Generally my heavy assistance is a variant of the main lift. Stiff legged deadlifts for example on deadlift day.
3. Lighter assistance (3-5x6-15)

As far as bodyparts and the like I like this adaptation of the basic WSB split:

LOWER
1. Heavy Lower body (squat, dead lift)
2. Hamstrings
3. Lower back
4. Abs
5. Possible upper back work

Upper
1. Heavy Upper body (bench press)
2. Triceps
3. Delts
4. Lats

Once your strength levels are where we mentioned earlier, we can then consider moving on to the more advanced levels of training.

Later on I'll elaborate on more advanced methods for special strength development (strength-speed, speed-strength,maximal strength, speed and strength endurance). However, rather than tell a tale from the middle, we must start the story from the beginning, maximal strength.

Level 2 Power

Strength-Speed / Speed-Strength and Speed Endurance

With the base level of strength we can begin honing in on our special strength profiles. Looking at our rating of special strength qualities, we see the following:

MMA
1. Strength-speed (2+3= 5 points)
2. Speed-strength (3+0= 3 points)
3. Maximal Strength (0+2 = 2 points)
4. Speed endurance (1 point)
5. Strength endurance (1 point)

In this cycle we will be using the following split.

Day 1 Strength-Speed
Day 2: Speed-Strength and Speed Endurance

You may be thinking

"hey I thought maximal strength was more important than speed endurance, also why not focus on strength endurance?"

You might be right. But if you analyze the first program, you have already been building maximal strength and strength endurance. Now we must shift our focus to our weaknesses.

This cycle will bring up all of the neglected qualities from the first cycle.

Strength-Speed

F=ma

Strength speed is made up of the 20% of 1rm located directly above your maximum power output. How do you know this level? The test goes beyond the scope of this post. Although I may post it later. For most people max power will be found around 50% 1rm. So strength-speed is developed 50-70% 1rm with sets that last under 1 seconds (1-4 reps)

Strength speed is important for RFD purposes. As I stated earlier:

"For example, say you squat 400lbs and your opponent squats 600lbs. Your speed-strength peaks at 80% 1rm, and your opponents peaks at 50%1rm. In this instance you will be able to apply 320lbs of force in the time it takes your opponent to apply 300lbs of force. Guess what happens, you win this battle. By the time his maximal strength can kick in enough to overpower you, his limb is already in full extension (at it’s weakest leverage point). The submission is sunk in and he just needs enough strength to tap out."

Speed-Strength

F=mA

Speed-Strength is best developed with the 20% 1rm underneath the maximum power output. For most athletes this will be about 30-50% 1rm. Sets, again will run iunder 10 seconds in duration (1-4 reps). Although, speed-strength can be developed with even lesser loads. Improving this quality will improe hand speed, striking speed, and the power with whick the blows connect. For grappling it will aid in speeding the transitions from position to position.

A great benefit of using the lesser loads is you will be teaching the muscle to fire and relax very rapidly. Most importantly you will be learning to release tension. This will help eliminate antagonist interference in unloaded movements.

For example:

In baseball when you throw your agonist (primary mover) contracts, the antagonist will then fire, and this will be followed by a final agonist contraction.

In the analysis of elite pitchers, they have found that they skip the second step of the antagonist contraction. With less interference, they throw at higher velocities.

With the release of tension, we can also help reduce the likelyhood of muscle tears/pulls during training.

Speed-Endurance

Speed endurance is generally trained with bodyweight only or loads in the 0-30% of 1rm with sets that last either from 10-25 seconds or 25-40 seconds. In MMA I tend to favor the use of the longer set durations. This can include many exercises including sprints of up to 300 meters.

As far as bodypart splits go I have successfully used the following

Lower
Squat Variation
AB Variation
Hamstring/Glute Variation
(optional)Squat Variation

Upper
Bench Variation
Row/Chin Variation
Delt Variation
(optional)Bench Variation

Level 3 Advanced Absolute Strength

Maximal Strength

Once you reach the "Have Your Cake" level, there may come a time where you reach the point of diminishing returns. In this situation it is good to know where to turn for increases in strength.

I would firrst look to improve your maximal strength levels. Your max strength may need a good shot in the arm. In this scenario I would use one of two templates.

Template A
Day 1: Maximal Strength, Strength Enduracne
Day 2: Strength-Speed, Strenth Endurance

or

Template B
Day 1: Maximal Strength
Day 2: Strength Endurance

They each present pluses and minuses.

Template A 's main drawback is that it focuses on three qualities. The more spread out your training is, the lower the direct training effect to each quality is. Template A, however, is the basic WSB template. It does present a comforting familiarity to some and has withstood the test of time.

Template B neglects strength-speed. While this may be a drawback, consider, when you reach this point you would have been hammering away at strength speed for at least two months, this quality may become "overtrained" and could perhaps benefit from time away.

In each template I would reccomend a bodypart split similar to what was proposed earlier:

LOWER
1. Lower body (squat, dead lift)
2. Hamstrings
3. Lower back
4. Abs
5. Possible upper back work

Upper
1. Upper body (bench press)
2. Triceps
3. Delts
4. Lats

After maximal strength improves, I would just primarily cycle between the speed-strength and maximal strength cycles, continuing to develop capacities with careful mind to progression (isometric strength before eccentric, you have to absorb power before you can exert it, etc...)

Periodically throw in a three week restorative/hypertrophy program in order to give the CNS a break and increase your raw material for force production (muscles). althou you should notice your muscles developing to what the specific needs of a power-speed athletes sport requires with the other templates listed

Looking forward to questions, comments and discussion.

The Dot Drill

2004-11-02T01:07:00.000-08:00

This is an excerpt written by Charles Stayley

Id say the dot drill as a whole could be used for anaerobic conditioning, or each drill could be used individually as a "rate" or speed-strength/speed endurance drill

"Dot Drill: I realize that most weight-trainers think they own the market on pain-tolerance, but the dot drill makes 20 rep squats look like a trip to Baskin Robbins by comparison. Particularly insidious is the fact that, unlike resistance training, repeated exposures to the dots will not make subsequent exposures any easier.

First conceived by basketball coach Adolph Rupp in the 1940's, and then later popularized by Bigger Faster Stronger Inc. a few decades later, the dot drill is both a remarkable agility, foot strength, and anaerobic conditioning exercise, as well as a superb and easy-to-administer testing tool.

It is unique in that it creates not only a high level of fatigue, but also a high quality of fatigue- fighters in particular will be able to relate to the feeling of panic that ensues when your heart rate soars to about 120% of age-predicted maximum.

The dot drill is a battery of 5 separate drills, performed in rapid succession, with each drill performed six times in a row before proceeding to the next drill (please refer to the diagram as you read the description).

Dot Drill Schematic

D E

A B

The dot drill features (5), five-inch diameter dots orientated in a pattern similar to the five dots on a pair of dice, expect that the "square" is three feet by two feet. Use a solid surface such as weight room matting, and tie your shoelaces. Tight.

Begin the drill as follows:

First drill: Starting position: your left foot is on "A" and your right foot on "B." Hop forward and touch "C" with both feet simultaneously, then continue forward so that your left foot lands on "D" at the same instant your right foot lands on "E." (a total of 2 hops). Now go back to the starting position by reversing what you just did (hopping backward). That's one rep. Repeat for a total of six reps.

Second drill: From the starting position, lift your left foot in the air and with right foot only, hop to "C," "E," "D," "C," "A," and back to "B." That's one rep. Repeat for a total of six reps.

Third drill: Repeat the last drill but using the left foot only (hop to "C," "E," "D," "C," "A," and back to "B.") That's one rep. Repeat for a total of six reps.

Fourth drill: Repeat the last drill but using both feet, keeping the feet together- this looks somewhat like a skiing drill. Repeat for a total of six reps.

Fifth drill: This is very similar to drill number one, with a slight variation: When you reach the top of the pattern (left foot on "D" and your right foot on "E."), instead of hopping backward to get back to the starting position, you instead jump-spin and land on the same two dots (only now your left foot will be on "E" and your right foot on "D."), facing the opposite direction.

Then hop forward and touch "C" with both feet simultaneously, then continue forward so that your left foot lands on "B" and your right foot on "A." Lastly, jump-spin again to assume the starting position. That's one rep. Repeat for a total of six reps.

Errors: Subtract .10 seconds for every missed dot from the total time.

Once you've done the drill a few times, you'll notice that you can't help but be competitive once you start. Even if you don't feel terribly motivated, you'll bust a gut trying to get a good time. Or maybe it's just that you want to get it over with. Either way, the dot drill brings out your best (and I'm not referring to your last meal).

Implementing The Dot Drill

The five dots of death (as my athletes refer to it) can be used as a warm-up for a strength training session (one drill will bring your heart rate to 100% and will get you sweating big-time), as anaerobic conditioning, and/or as a fantastic foot and calf strengthening tool.

One precaution however: I suggest never doing more than 4 repetitions of the dot drill on any given day, and not more than 12 dot drills on any given week.

OK, you've done the dot drill a handful of times and you think you're a stud (or studette) because you finally broke the two minute barrier? According to Bigger Faster Stronger, you'll need to break the 60 second barrier to be considered fast "

Power-Speed Template

2004-10-15T01:22:00.001-07:00

Power Program

Day 1: Strength-Speed

Day 2: Speed-Strength / Speed Endurance

Strength-Speed

Speed-Strength / Speed Endurance

Bracket: An-1

Bracket: An-1, An-2L, An-2 U, Ae-1

FDA

REA

OSP-R

POWER-PIM

ADA

AMT

RFI

REA

PIM

Absolute Strength Template

2004-10-15T01:22:00.000-07:00

Absolute Strength Program

Day 1: Absolute Strength

Day 2: Strength Endurance

Absolute Strength Methods

Strength Endurance Methods

Bracket: An-1

Bracket: An-2L, An-2 U, Ae-1

PIM

MIO

ISO

ISO-MIO

OLP

PIM

MIO

ISO

IPM

ISO-MIO

ISO-PIM

General Preparatory Training Template

2004-10-15T01:20:00.000-07:00

General Preperatory Program

Day 1 Strength Endurance

Day 2 Speed Enduracne

Strength Endurance Methods

Speed Endurance Methods

Bracket: An-2L, An-2 U, Ae-1

PIM

MIO

ISO

IPM

ISO-MIO ISO-PIM

PIM

REA

RFI

Number of Hybrids in a Workout

2004-10-15T01:19:00.000-07:00

Optimal Number of Hybrids

A range of 3-5 hybrids (basically exercises) per session, not including supplementary work for the neck, shoulders, wrists, and ankles, is the optimum range per session.

If a session incorporates the same exercise and is the same type of work it counts only once. For example - PIM Bench press x 74% followed by PIM bench press x 54% are used in a session. Although the 2 are used with different weights that would still be counted as 1 hybrid since they involve the same type of work. ISO Bench press followed by REA bench press throws would count as 2 hybrids since they incorporate different modalities. One is neuro-duration and one is neuro-magnitude.

Appropriating Weight

2004-10-15T01:17:00.001-07:00

Appropriating Weight- factoring in bodyweight to various lifts

Bench press- 15%
Squat - 85%
Deadlift- 40-55%
Military Press- 15%
Reverse Hyper- 40-60%
HF Abs- 47%
Manual G/Ham- 90%
Machine G/Ham- 65%
Biceps/Triceps- 6%

Training Methods

2004-10-15T01:17:00.000-07:00

Training Exercise Explanations and Abbreviations

Isometric- No movement takes place

Pliometric- Traditionally known as the negative phase of a movement

Miometric- Traditionally known as the positive phase of a movement.

Plio-Iso-Miometric Method (PIM)- Traditional training. Movement starts with a pliometric (lowering) followed by an isometric as the movement shifts from pliometric and then the isometric is followed by miometric, or the contraction phase. So, in simplistic terms, lower, stop, press. Even though the isometric, or stopping point is neglible in most traditional PIM movements, movement must still stop in one direction before it can start in the opposing direction.

Miometric Method (MIO)- Consists of positive only repetitions. You execute just the shortening phase of the lift. Weight must be paused in one way or another before each rep. Suspended in chains, power rack, floor, bench, or any other immoveable object that allows you to take a rested pause between reps. Take a 2-4 second pause between repetitions to focus on starting strength.

Isometric Method (ISO)- Consists of either pushing a weight into an immoveable object (partner pressing down on the weight or pressing against pins) or holding a weight in a position with no movement. Isometrics involve the least Reactive contribution of any training methods and are generally a neuro-duration method.

Isometric Parametric (IPM)- Starting off with an isometric contraction for a specified amount of time followed by either a miometric contraction or another isometric contraction at a more advantageous joint range.

Oscillatory-Isometric method (OI)- Combines an Isometric contraction with periodic pliometric contractions in a 1/4 to 1/3 range of motion. Ex: hold a weight in an isometric contraction at or near the sticking point or least advantageous leverage position (CJC). Gain maximal tension, then quickly release ALL tension and let the weight freely fall. As quickly as tension is lost you will just as rapidly apply tension again and if the whole series is performed correctly with full relaxation and re-initiation of tension the weight will "bounce" back up with hardly any effort. The focus is to let the reflexive elements lift the weight back up and the quicker one can totally relax and switch from max tension to zero tension the better this process will be.

Force Drop Absorption Method (FDA)- Performed with conventional strength training exercises by achieving complete relaxation and letting the weight free fall. Then as the weight falls a predetermined distance you will switch, as rapidly as possible, from relaxation to peak tension to instantly stabilize and absorb the force. The key is to gain separation. In upper body movements this is the distance between hands and the bar. However, lower body movements like squats require the bar to be held tight against the back with the separation gained between the feet and floor.

Reactive Method (REA)- Like the force drop absorption method but a reactive contraction is added to the "catch" portion. So you will gain separation, catch the falling load by initiating full tension, and then without any hesitation react to that force with a powerful and quick contraction in the other direction. The neuro-magnitude PIM bench press test is an example of this.

Amplitude Drop Absorption Method (ADA)- Drop jumps- Step off a high box and land on the ground and absorb the impact in an athletic stance, squat, or split squat position. Terminate height when the soft and silent landing is no longer achievable. Choose height rather than load to maximize the pliometric contribution.

Reactive Acceleration Method (RA)- Extending preceding ADA work with a reactive contraction (pliometric).

Depth jumps are an example.

Auxometronics method (AMT)- A method using bands or bungee cords to add to the Amplitude drop absorption or Force drop absorption. Upon contact with the ground or catching of weight the band tension is immediately released (by the coaches feet) allowing one to continue with the Pliometric contraction. First find the depth jump height that allows the best jumping height. Next, one would choose band tension that causes a 7-8% decrease in depth jump height with the bands as compared to best depth jump without the bands. Use a 3:1 or 5:2 ratio of AMT reps to normal reps.

Overspeed Pliometric Method (OSP)- A continuation of PIM work but consistent for movements requiring greater neuro-rate contribution (greater speed.) In this method you use an elastic band or a spring apparatus to increase pliometric acceleration and velocity.

Overspeed Miometric Method (OSM)- A pulley system or an elastic apparatus will be used to quickly accelerate the athlete to peak velocity and then sustain this peak velocity for the necessary terminal. As long as the OSM assistance is not too great the neuro-dynamic functions will remain stable enough to allow an advancement of frequency functions.

Reflexive firing isometrics (RFI)- Examples of reflexive firing isometrics are using light weight with short 1/4 range drop and catch movements over 5-10 seconds. Also exercise like hopping back and forth over cones keeping the upper body stationary. Getting in a pushup or squat position on a trampoline and moving the hands and feet as fast as possible or hopping keeping the upper body stationary are other examples. They can also be done manually as a partner applies quick and random pressure to the body during movement.

Super Seven

2004-10-15T01:16:00.000-07:00

1. Modality-the type of work- neuro-rate (speed), neuro-magnitude(absolute level), and neuro-duration(length of force application) referring to the nervous system and frictional vs elastic referring to the muscular system.

2. Bracket- (Anaerobic 1, Anaerobic 2, Aerobic 1, Aerobic 2)- refers to the length of the work.

3. Toleration (Fatigue vs Frequency) Refers to whether the training is structured on a frequency basis or fatigue basis. Frequency training would entail training more frequently with less fatigue induced, (every 4 days with 6% drop-offs) whereas fatigue would entail training less frequently with more fatigue.(every 7 days with 10% drop-off) Toleration is usually illustrated something like the following "6:2 toleration with 6% fatigue on a 4 day scale." This would mean performing 6 consecutive workouts with 6% fatigue inducement every 4 days, followed by 2 workouts with 10-12 % fatigue every 6-8 days.

4. Capacity (Pinnacle/Prime) Is the drop off set up to increase absolute performance (1rm, speed, height jumped etc.) or to increase the working capacity of a lower then absolute performance? If it is set up to increase absolute or pinnacle, then you would find your absolute maximum effort for that day, and then continue performing sets or reps until your performance from that absolute dropped off by 6%. This leads to a quicker drop off then the prime method.

In the prime method, work capacity is increased. That is, you would find your absolute for the day, subtract 6% (on a 4 day frequency scale) off of that and continues doing sets or reps until you could no longer manage.

5. Arrangement (Mixed/Parallel/Sequential) Refers to how the training sessions are arranged in a cycle.

6. Method- refers to the type of exercise employed (tradition training PIM, Reflexive firing isometrics, Oscillatory-Isometrics etc.)

7. Movement (Angle-Direction)

Brackets

2004-10-15T01:15:00.000-07:00

Brackets

Brackets may seem similar to basing work on "energy systems" (ATP/CP, Glycolytic) etc., but are more specific and based on time of work duration. They are divided up into 4 categories relating to time rather then repetitions. One advantage of this is using repetitions to calculate sets and work is inefficient because the speed of movement and range of motion changes with each exercise. A given set of "x" number of reps can target different qualities based upon the speed of movement and the joint range of a particular exercise. A good example of this is comparing a set of 10 squats to a set of 10 barbell shrugs. The movement in the shrug is much shorter thus the same number of repetitions will have different effects.

Anaerobic response-(An1) 0-9 seconds Reaches threshold at 4.5 seconds. An average athlete will either fail or complete a lift within 4.5 seconds but it can range from 2.5-9.5 depending on Neuro-Dynamic tendencies.

Anaerobic response work consists of work performed for a maximum of 9 seconds or less, with the exercise and performance scheme determining whether that exercise focuses on speed, power, or strength - and whether the exercise stresses muscular (frictional) units or elastic (reflexive) units such as the tendons/fascia/series elastic component.

Anaerobic reserve is broken down into lower bound and upper bound.

Lower bound anaerobic reserve work is work ranging from 10-25 seconds.
Upper bound is work ranging from 25-40 seconds and your upper limit will be identified by your anaerobic reserve test.

Aerobic response- From 40-70 seconds - Generally for anaerobic athletes this bracket is only used for purposes of building muscle for appearance.

Aerobic reserve- Above 70 seconds - anaerobic athletes need not be concerned with this.

The athlete should train at the bracket level specifically required by his chosen sport and the bracket immediately above that level. The bracket above will improve work capacity of the bracket directly beneath it.

Understanding Drop Offs

2004-10-15T01:14:00.000-07:00

Drop-offs can be considered the same thing as fatigue or fatigue inducement. They are illustrated by percentages. One will "drop off" or "fatigue" a certain amount each session depending on their training cycle.

Drop-offs can be calculated using weight, time, reps, or height (height of jump, height of object thrown etc.) In simplistic terms, one establishes an initial best performance or absolute for the training session and then continues training until he/she drops off a certain pre-determined % of fatigue.

Determining Drop-Offs

The simplest way to comprehend this is to understand how to calculate drop-offs by using reps and load in traditional exercises using resistance training. Glance through the following charts and then read the example below to learn how to do this.

Calculating drop off margins using repetitions

0-6 repetitions: yield a drop-off margin of 3-5% per loss of repetition
6-12 reps: yield 2-3% value per loss of repetition
12-20 reps: yield a 1-2% drop-off value per loss of repetition

Calculating drop off margins using load

Simply subtract the % drop off from the load achieved in that movement.

Example:

You bench press 300 lbs for 10 reps in your first working set and establish this as your "initial" or maximum effort for the day. You train every 4 days so we apply the rule of 1/3rds. Remember from above it takes an average of 1/3 the % drop off induced in a session in days to recover from that session, and another 1/3 to super-compensate from that session. So in this example if you are training these particular motor units every 4 days we come up with a drop off or level of fatigue inducement of 6%.

The result for a working 6% drop off in the bench press in this example is either 282 lbs (300 - 6%)(load method of fatigue) or 7-8 reps (repetition method of fatigue).

The repetition training method would entail you to lift 300 lbs until only 7-8 reps are attainable, or to decrease bar poundage as fatigue is realized (maintaining 10 reps per set) until 282 lbs is left on the bar.

If the sub-maximal training method is used then all sets after the initial should calculate in the drop off margin for the load or reps to be used. This would mean lifting 282 lbs until 10 is maximal, or repeating sets with 300 lbs and 7 reps until he could no longer get 7 reps.

DUR work 5-6% on a 4 day scale

MAG work 3-5% on a 4 day scale

RATE work 2-3% on a 4 day scale

Rate vs Duration

2004-10-15T01:09:00.000-07:00

You wouldn?t want to mix DUR with RATE in the same session or the same block. I think that may be one problem with his Basic Prep program is that it leads people to believe you can train RATE and DUR in the same block all the time when really the prep program is the only time you?ll see it.

You need to increase your force absorption abilities one way or another because without them you won?t be able to increase your power absorption (fast-force eccentrics) abilities. Once your power absorption goes up then your power production will go up. So the logical thing to do is increase your force absorption abilities through power absorption work as long as you can?then once this fails you then you can go back and perform the strength template.

There are three ways to absorb/produce great force:

(1) Where mass is relatively small and acceleration/deceleration is relatively large. (RATE)
(2) Where mass and acceleration are moderately sized. (MAG)
(3) Where mass is large and acceleration/deceleration is small. (DUR)

The big problem with mixing DUR with RATE work is:

RATE work is trying to teach your body to gain and release tension as quickly as possible (what is discussed as time to peak twitch and twitch decay, respectively, in scientific literature)

DURATION work is trying to teach your system to delay peak twitch (supported by IIB to IIA conversion) and sustain tension (ever do a biceps workout and not be able to extend your arm? Same type of thing!).

As mentioned in one of the post above, muscle stiffness is neurally driven. This means that you want to fire your muscles as close to transition as possible which means your power absorption abilities need to be high. Strength work will make you move like a robot because you will be firing prematurely and holding on to tension way too long. This will cause a sprinter to hit a wall early in the race or, worse yet, tear up muscle tissue. Reactive ability is reliant upon relaxation leading into the reactive contraction...and injury is saved when energy is conserved.

Brad Nuttal

Neuro Dynamics

2004-10-15T01:04:00.000-07:00

Neuro-rate(speed)- This is movement associated with the quickest neural rate and transmission. Examples of neuro-rate movements are tapping the hands and feet as fast as possible, cycling the legs, and other movements that require speed above all else.

Neuro-Magnitude (level)- This is movement that is associated with the greatest electrical activity, tension recruitment, and force manipulated (motor unit recruitment) - Examples of neuro-magnitude dominant events are activities associated with the greatest power displayed with great acceleration. Reactive activities fit well into this modality and they include exercises such as bench press throws and catches, depth jumps, jump squats, etc. Neuro-magnitude dominant activities show the highest level of absolute neural output.

Neuro-Duration(length of neural output or strength)-This is movement that is associated with the length of the electrical activity. The ability to struggle against a heavy load or display strength is an example of neuro-duration work.

Neuro-Dynamic Combinations

Speed as in a sprint is comprised of both neuro-magnitude and neuro-rate capacities. Neuro-magnitude would be the level of force you put into the ground with each stride (magnitude of force). Neuro-rate would be the speed at which your limbs move (stride rate). Keep in mind in this situation that neuro-magnitude also relies on neuro-duration capacity.

Strength is a combination of neuro-magnitude and neuro-duration functions. Magnitude would be the ability to apply a maximal level of electrical energy against the load, where duration would be the length of time you can apply that energy.

Program Construction

2004-09-22T01:18:00.000-07:00

Program Construction

The training process begins with a postural assessment and physical assessment of training. Namely take a look at the shoulder joint, hand position, pelvic tilt, lateral pelvic tilt, spinal curvature, foot position. Note any abnormalities.

Next I perform a physical capacity assessment to note any deficiencies. The assessment includes a timed 1rm bench press, a reactive bench press, vertical jump, reactive jump test, timed 1rm squat, RFI Step Shuffles, resting heart rate, VO2max, Blood Pressure, Push Up to fatigue, bodyweight squat to fatigue, Sub Scapular Chin Up to fatigue, non weighted GPP to fatigue (Jumping Jack, Shuffle Split, Burpee, Mountain Climber).

These tests give me a comprehensive picture of the individual’s strength’s and weaknesses. From here we can begin addressing the individual needs of the athlete.

Phase 1 Introduction and GPP

A house is only as sturdy as the foundation that is laid. The foundation of athletic performance is known as general physical preparedness (GPP) The first goal of training is to improve GPP.

GPP is short for General Physical Preparedness. This is the general physical abilities that are needed to perform in the sport. 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 as well as perform in the sport of choice. 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.

In the first phase of training we utilize many forms of calisthenic exercises to develop GPP. Each session begins with a general GPP warm up that routinely consists of:

Jumping Jacks

Shuffle Splits

Burpees

Mountain Climbers

Each exercise is performed for 30 seconds and the circuit is continuous. We start with as many laps as is possible, and build from there utilizing the 60% rule as our periodization guide.

In special cases Slalom Jumps, Vertical Hops, Vertical Jumps, or Star Jumps may be substituted.

After the warm up we progress to the main session. This includes many bodyweight exercises aimed at improving general strength and fitness. Each of the following movements can be implemented with added resistance. Some of the exercises on our menu include:

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

Vertical Jumps

After the main workout we begin to focus on improving Postural alignment. This will include many forms of Isometric training, as well as typical exercises, aimed at improving Prime Anatomical Position (PAP) and strengthening Critical Joint Configuration (CJC).

Some exercises used include:

Sub Scapular Pullups

Dip Shrugs

Supinated Bent Over Rows

Supinated Dumbell Press

Low Push Up Holds

Hip Flexor Squat Holds

Hip Flexor Abdomainal Holds

Squat Holds

Calf Holds at CJC and PAP

Glute Ham Holds

Plank

Side Plank

Cobra

We may use various techniques such as

Isometric

IsoMiometric

IsoParametric

PlioIsoMiometric

Dynamic Minimization

After work on the CJC and PAP is completed the session is done.

When the client is ready, they progress to Phase 2

Phase 2 General Strength

Phase 2 focuses on building a general strength base. Strength is very important in performance training for a number of reasons.

It helps improve power absorption
Without proper strength, we cannot train optimal power production. The athlete is simply too weak to maximize power output.

We continue our work in the GPP warm up. We may, however include some more advanced movements such as:

Forward Burpees

Forward Sprinter 1 Leg Jumps

Backward Sprinter 1 Leg Jumps

The main workout is constructed of Strength and Strength endurance work

The general Templates are as follows

This first one is performed with the first two exercises done heavy for 1-5 reps (An-1) and the last two movements are done lighter for 8-15 reps (An-2L)

Max effort lower body day (squat, dead lift)
1. Hamstrings
2. Lower back
3. Abs

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

The second template follows includes a strength day and a strength endurance day. On the strength day the evercises are all performed in the An-1 bracket (1-5reps), while the strength endurance day is performed in the An-2 bracket (6-20 reps).

Max effort lower body day (squat, dead lift)
1. Hamstrings
2. Lower back
3. Abs

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

Strength Endurance lower body (squat, dead lift)
1. Hamstrings
2. Lower back
3. Abs

Strength Endurance upper body (bench press)
1. Triceps
2. Delts
3. Lats

We use a variety of methods that include:

Isometric

IsoMiometric

IsoParametric

PlioIsoMiometric

Dynamic Minimization

Oscillatory Isometrics

Slow Eccentrics

Miometrics

After the main workout, we train restorative CJC and PAP in an isometric hold circuit.

Upper Body:

Chest CJC

Row PAP

Pull Up PAP

Rear Delt PAP

Lower Body

Hamstring CJC

1 Leg Squat CJC

ABS CJC

ABS PAP

Oblique PAP

Once sufficient strength is developed, the athlete progresses to Phase 3 Speed Strength- Force Absorption.

The Garage Part II

2004-09-22T01:01:00.000-07:00

The Garage Part II

By Alex Vasquez

Ahh… It’s that time. The garage is icy. The weights are so cold it hurts to touch them. The cement floor is frozen. You can see your breath. You just gotta pick out what CD to listen to. Almost anything will work as long as it’s loud. Take a brief moment to focus on the task at hand. Now, its Go Time. After the rope warm up, steam starts to rise off of your head. This is what it is all about. You grab the cold Iron, the knurling cuts into your hand. BAM!!! You explode in a moment of power and grace you snatch the frozen bar overhead in one fluid movement. It never felt like that before, effortless and dynamic. A beautiful feeling. These are the moments to live for.

In my last article I discussed the Spirit that lies within each of us. I also talked about garage training and how working out in the garage may be the perfect environment for a power athlete. This week we’ll be looking at the first two purchases you should make for your garage. They are the previously mentioned Jump Rope and an Olympic Weight Set.

In a short article I cannot possibly do the jump rope justice. I’ll refer you to Coach Davies great article Renegade Rope Training at T-mag. I’ll briefly touch upon a couple of reasons it belongs in the garage.

The number one reason is jump ropes are cheap. Five maybe ten dollars. Buying a cardio machine could very easily break the bank. You do not need a fancy weighted/speed rope. At a seminar I attended with Coach Davies I could swear that he used one that had silver glitter “sparklies” (sorry if I let your secret out Coach). But that’s beside the point.

There are numerous physical qualities that are developed with the rope as well. Such as:

· Hand and Foot Speed

· Cardio

· Concentration

· Motor Skills/Coordination

· Timing

· Work Capacity

· On, and on….

I know I missed some. Basically, rope work may be the perfect cardiovascular exercise for the athlete. Pick a rope that is long enough when looped under the feet the handles reach chest height. Again no need for a fancy one here.

In the beginning just focus on jumping. As you advance pick up the pace and add in footwork like shuffles and crossover of hands. I like to jump at a pace around 90-120 jumps per minute, usually closer to 90. Perform 3 minute rounds with 1 minute of active rest. Active rest can be GPP activities like Jumping Jacks, Burpees, Chinees. See Coaches article for actual routines. I’d recommend starting with three rounds (12 min) and building to six (24 Min). I like to do my rope work before my weight training.

Now that we are all warmed up, lets talk abut weights. An olympic weight set can run anywhere from $60 (used) - $2000. Since we are not competitive weightlifters we do not need a $2000 weight set with precisely calibrated plates. Maybe you have the extra cash but I don’t. For most purposes the 300lb sets you see at your local sporting goods store for $150 will do, or if you check the papers you can usually find them for under $100. As you get stronger you may want a better set, or a stronger bar.

Weight training workouts are usually broken down into focus lifts and supplemental lifts. Focus lifts are usually derived from the Olympic Lifts and the Power lifts. They are obviously the focus of the workout. Supplemental exercises typically involve more isolation. They are used to condition lagging body parts, like a bench presser who would require more rowing to supplement the bench. A good general rule of thumb is to do the same number of sets for the focus exercises as supplemental exercises in a given workout.

I have made a simple chart to help guide you through the maze.

Focus Lift and Variations

Supplemental Lift

Clean

Power Clean

Hang Clean

Bent Row

Towel Chin

Clean Pull

Front Squat

Snatch

Power Snatch

Hang Snatch

Overhead Squat

Drop Snatch

Snatch Pull

Squat

Lunge

Glute Ham Raise

Good Morning

Reverse Hyper

Deadlift Clean Grip

Deadlift Snatch Grip

Sumo Deadlift

Turkish Get Up

Stiff Leg Deadlift

Push Press

Jerk

Shoulder Press

Side Press

Plate Raise

Bradford Press

Bench Press

Incline Press

Floor Press

Bent Row

Plate Raise

Bradford Press

Pushups – crossover, plyometric, offset

So if I wanted to create a lower body pulling workout I could do something like this:

Focus Lifts (13 sets)

Hang Clean 50% 1rm 5x5

Squat 50% 1rm 8x3

Supplemental Lifts (13 Sets)

Glute Ham Raise 4x5-7

Reverse Hyper 3x15-25

Bent Row 3x5-7

Chin From the rafters 3x12-15

Perform with minimal rest (30-60 seconds)

You could then finish off with an exercise for the Biceps and some Ab work and call it a workout.

Obviously, If you just purchased a Rope and Weight set some of the exercises, like bench presses, may not be possible. In this case you could substitute some of the pushup variations or a floor press.

Another issue may arise with squats. You could clean the weight to the shoulders and perform front squats, or you could jerk it overhead and do back squats. In the beginning form on all exercises may be tough so a lightweight will be necessary. The weight, however, will always be a little light until you can acquire a squat rack. This is OK. It is not about how much weight you lift but how you lift the weight. Coming from a powerlifting background it took me a while to accept this. Focus lifts are trained using compensatory acceleration. This means that you focus on accelerating the weight through the range of motion. Using this method it is possible to generate more power, our primary goal, with a lighter weight than is possible using a heavier weight. For more on the percentages see the Micro Muscle Lab series by Coach Korfist. This also explains the low percentages selected for the clean and squat in the previous workout example.

After the weight training section of the workout I would finish with some non weighted GPP like:

Jumping Jack

Shuffle Split

Burpee

Mountain Climber

Start with 2 sets of 30 seconds. Perform in a circuit with NO rest. Train following the 60% rule and build over time to 8 sets of 30 seconds.

The Garage Part I

2004-09-22T01:00:00.000-07:00

The Garage

By Alex Vasquez

There is a spirit which lies within each one of us. It is a creative burning drive to be unique, exceptional. At the heart of this Spirit is the firm belief that greatness lies deep within each of us. This greatness is something that we are born with. A pathway to greatness exists. There is truth. A magic elixir. A way for everyone, regardless of sex, race or creed to achieve more than they ever thought possible. This is the belief that all things worth having are worth working for. And once people come to accept this they will also come to see that all things are possible.

And so our journey begins...

This series is intended to help beginning Renegades get a foothold in what seems to be an incredibly complex way of training.

The pathway to greatness does not require money. Hard work is the cornerstone of achievement. Hard work also forms the cornerstone of all Renegade Training programs. If you train hard and smart you will achieve.

Performance Training does not require access to huge, pristine training facilities. No need for multi thousand-dollar chrome machines. In fact there really isn’t a need for any machines. A couple would be helpful but you can begin your own garage gym for under $200, if you search around you can start for under $100. No start up fees, hidden costs or cancellation charges. Despite working as a trainer at a couple very nice fitness centers I would never train at one. I have been training in my garage since I began and I love it. I would venture to guess that most of my fellow colleagues are also garage trainers. Why?

In an article Louie Simmons wrote he stated that the first thing a gym needs is... a cable crossover... er I mean Attitude. Yes ATTITUDE. This is a quality that is lacking at every fitness center I’ve ever visited. You can’t use lifting chalk. Trainers are always telling you that what you are doing, be it squats or the unusual Turkish Getup, is dangerous. You have to wait to do your squats behind some moron doing barbell curls in the squat rack. You get stuck watching the hot fitness chicks in spandex doing the, well, their whole workout. Then you have to somehow muster up some intensity while listening to Brittany Spears. It’s enough to make any serious strength and power athlete want to quit training and start sweating to the oldies.

What you are left with is either finding a small hard-core gym or starting your own. I started my own. I call it The Garage. Cold dusty cement floors. Plenty of room for overhead exercises. You can do chin-ups from the rafters. You can listen to the music you want as loud as you want. Hell, the wheelbarrow is already out there. You can even decorate your gym (no pastel colors though). I have some inspiring photo’s of people to help get me going, like Louie Simmons squatting 900 lbs or a ripped and freaky Lou Ferrigno. The garage presents an unbelievable opportunity to create your own piece of Renegade heaven filled with as much attitude as you can muster.

Remember the first thing your gym needs is free.

Since I mentioned music earlier I wanted to add my favorite workout albums, in no particular order.

Goldbergs Bill Star program

2004-09-21T16:36:00.000-07:00

his is a great program for beginners. Its not scientific. But it works.

Monday
Squats-5x5(Do four progressively heavier sets of 5 with the 5th set being your 5RM.)
Deadlifts-5x5(Do the same)
Bench Press-5x5(Do the same)
Incline DB Press-2x12-20

Wednesday
Light Squats or Lunges-4x8 each leg
Good Mornings-3x8-12
Shoulder Press-5x5 or Dips-4xmax until you get 12 each time. then add weight.
Pullups-4xmax

Friday
Squats-warmup to a 3 reps with 5 more lbs than you used on Monday. On the following monday use this weight for your 5th set.
Bent Over Row-5x5
Incline Bench-5x5
Tricep Extensions-2x12-20

Do this and quite worrying about all of the elaborate programs. Bench, Squat and pull. it will lay the best possible foundation. The best thing that ever happen to my training was reading this program by Bill Starr in Muscle Media 2000 around 1995.

Carnal Salvations "A Treatise on The Lifting of Heavy Iron"

2004-09-15T01:24:00.000-07:00

A Treatise on The Lifting of Heavy Iron

By Taylor C. Wilson

Caveat: I’m a nobody in the irongame. I don’t think I know anything, I just want to share what little I’ve learned with people who haven’t learned it yet. The following is mostly for newbies. Read it, or don’t. If you do, you’ll probably get something out of it regardless of your experience level. A lot of it is shit I’ve written about before. It’s poorly written, and full of errors. It’s 6:30 AM as I write this, I’ve been up all night fucking, but somehow ended up in front of my computer smoking Djarums with this bullshit filling the screen. The following is not a scientific study, it is by no means comprehensive, and is the opinion of a 19 year old powerlifter. What follows has been gleaned from personal experience and conversations within individuals much smarter and more experienced than myself.

Part 1: The Nuts and Bolts: It ain't about biology

The road to massive strength is perilous, and many lack the heart trek down the path to real size and power. They don't have the guts, the balls, the will. If you want to get strong, you need to make a commitment to yourself right now. A commitment to give it your all. A commitment to be tenacious, to let it all hang out in the gym. Lifting heavy weights is a microcosm of the world as a whole. You get out what you put in. There are up's and downs. Somedays you're a god of steel. Otherdays you're a piece of shit who needs to go flog yourself with a phone cord for doing so fucking shitty in the gym. What matters is that you put in the hurt. Don't forget the commitment you made to yourself, and always remember that each time you set foot in the gym is a chance to get bigger, stronger, and more powerful. Do what you will with that opportunity. One thing you must never, ever do, is underestimate yourself, or what you can achieve if you really give it your all. It sounds trite, but it’s true. Aim for the stars, and if you put in the effort which such lofty goals deserve, you will likely be successful. Or if not, you will find yourself far beyond where you might have ended up had you settled for more mediocre goals. People will doubt you, put down what you do, but you can’t let that shake your confidence. Regardless of who you are outside the weight room, you absolutely must believe in yourself when it’s time to get down to business. Your resolve in your abilities must be solid. You are there to lift things that you couldn’t lift before. The power to change your body, and who you are is (quite literally) in your hands.

Ok, inspirational self-help bullshit aside, you're gonna miss workouts. Oh well. That opportunity is gone. Forget it, and get ready for your next session. The same is true for workouts where there is just no gas in the tank. I have weeks where I miss weights 50-100lbs under my max. It happens. I get a bit down about it, but you can't let it get under your skin. It's simply the nature of the beast. You take the good with the bad. Savor your victories in the gym and do your best to put your failures behind you.

If you've made an honest commitment to getting big and strong, it means you're going to have to make some sacrifices to accomplish that goal. It might mean missing a night out with some buddies because you have to deadlift the next day. It could involve getting up early to lift before work, or missing some time with the Mrs. to get to bed early so you can get enough rest. Take a look at your lifestyle and pinpoint the things that hinder your training. Early on I realized that my use of hallucinogenic and dissociative drugs would make it impossible for me to train seriously. So that had to stop. A more common hinderance is habitual alcohol use. Alcohol has the potential to completely ruin your training. Now, don't get me wrong. I'm not recommending you go XstraightedgeX. Up until a few months ago, I was a two-pack-a-day smoker in addition to my marijuana habit. I decided to quite smoking, mostly because I was already in terrible shape and smoking made my condition even worse. Ok, really it was because I couldn't afford, but fuck off. As of late I've cut way back on my pot smoking (once again mostly due to financial constraints). But the point is, I am continually fixing parts of my life that don't fit in with my goals in the gym. Recently I've been working on getting into better shape, so that I can work harder and longer with heavy weights. It's a real challenge for me because I am a fat slob. But when I am huffing and puffing, I remind myself of the commitment I've made, the time, effort, pain and heart I've poured into accomplishing what I have. It's way too late to turn back, the only direction to go is forward. Even if it's challenging as hell. So I urge you to take a look at you ownr lifestyle. First identify potential roadblocks on your way to accomplishing your goals, then decide how important those roadblocks are to you. Run a cost/benefit analysis. More and more for me personally, no roadblock is making it past the quick pro/con check. I enjoy my old vices less and less because of how they negatively impact my training. Remember though, that while you must make sacrifices, that you should lift to make your life better, not live to make your lifts better.

Part 2: Recovery

Some of you are surely wondering why I've decided to put this ahead of the training section. The answer is simple: training information is everywhere (in fact there is too much information on training) while solid, reliable info on how to recovery properly from demanding workouts is difficult to find. The better you can recover from your workouts, the harder you can train, and the stronger/bigger you'll get. It's important that you take your R&R very seriously, just as seriously as you would your training itself. It's easy, once you know how the game is played.

Food! Eat for fucks sake. Probably the best way to improve your recovery is to increase your food intake. Despite what Flex tells you, the road to bulk is not paved with tuna and oatmeal. Eat like you mean it. I often times eat more in one sitting than a crybaby "hardgainer" eats all goddamn day. When choosing what you eat, the first thing you want to look for is a protein. The more the better. Don't worry about 1 gram per lb of lean mass or any of that bullshit. Chances are if you're reading this, you're not at a level where you even need to consider that. Just get as much protein as you can, especially animal protein. You know like pieces of dead animals. Don't be afraid of fat and carbs either though, those will make you bigger. Here is a partial list of what I consider Growin' Food:

Corned Beef Hash (the grocery stores answer to Anadrol 50)
Chicken (fried, baked, BBQ'd whatever)
Beef
Pork
Fish
Mac and CheesePizza (especially with lots of meat)
Burrito's
Potatoes (mashed, au grattin, red skin, golden, whatever, just shove them down your gullet)

More or less, if it's full of protein, fat and carbs, you want it in your belly.

If you happen to be a skinny fuck naturally, then you can go even crazier. Eat a pint of Ben and Jerry’s before you go to sleep. Set your alarm for the middle of the night, get up and down a pre-prepared protein shake and go back to bed. Most ectomorphs who think they're eating a lot aren't eating enough to feed a gerbil. Eat as much as your budget will allow you to. If you have more or less unlimited access to food, eat until you feel sick. When you don't feel sick, eat some more. I'm dead serious. This is especially true if you’ve got a lot of Growin’ Food handy.

The second most important factor in terms of recovery is sleep. Sleep as much as your schedule will allow. If you can get away with sleeping 10 hours a night, fucking do it. If you can catch a nap during the day, take advantage of it. It's not a waste of time, it's not lazy, it's a great way to let your body recover and build some goddamn muscles. Sleeping is a productive activity for a serious lifter. A two hour nap will do you a lot more good for your training than watching the VMA’s or whatever trash is on TV. A few simples tips on sleeping:

A. I find playing some relaxing music when I lay down for bed helps me fall asleep faster. I prefer to listen to jazz or light classical, but new age, trance, or whatever chills you out will be just fine.

B. Make sure the room is fucking dark. As dark as you can get it. For years I slept with a light on, and was amazed how much my rest improved when I switched to a pitch black room. It'd be worth your while to invest in some heavy curtains, or at least nail a blanket over your bedroom windows.

C. Relaxation/breathing exercises, while massively femmy, can be a good way for an overworked, stressed lifter to get some rest. I find something as simple as taking deep breath, trying to empty my mind and focusing on my breathing to be very relaxing and helps me get to sleep more quickly.

D. One of the only supplements I hold any stock in is ZMA. It's not the test boosting super-vitamin cocktail it's advertised to be, and drug store vitamins work just as well as fancy supplements. But I do find that taking some zinc and magnesium before bed tends to lend itself to a deeper, more restful sleep.

Recovery workouts or “active rest” are another awesome way to bounce back from demanding workouts. I prefer to use Jumpstretch bands for my recovery workouts, but any light load will work. The basic idea is to do some high rep work to get some blood into the sore/worn out area. For example, a few hours after a hard deadlift session, I might do 4X20 doing "band goodmornings" (one end of the bands around my neck, the other under my feet) with very little rest between sets. Or I might do band tricep pushdowns for 100 total reps after a heavy bench day, band rows after heavy upper back etc. These workouts SHOULD NOT be challenging in the least. They should be easy, but you should feel a slight "pump" in the targeted region. As I previously mentioned, bands are excellent for this type of training, but an empty bar, light DB's or whatever else is just as effective assuming the amount of resistance is low enough.

One recovery method that never fails to make people think I'm nuts is the contrast shower. These are uncomfortable experiences, and for that reason I personally use them sparingly, but they are very effective. Set the shower as hot as you can handle it and let the water run over you for a minute or so (I usually focus on my lower back/hams as this is the area I punish constantly), then switch the water to as cold as you can stand it and let that run for about 30 seconds, then predictably, back to hot. I like to do 4-5 cycles through hot/cold. I usually start with warm/cool and end up with fucking hot as hell/surprised ice isn't coming out of the showerhead. This shit sucks, I'm not gonna lie, but it is exceptionally effective.
If the contrast shower is a bit extreme for you, heat on it's own seems to help a bit too. A very hot shower, lounging in a hot tub or sauna, or even using a heating pad (once again, especially on the hams/low back) have all had positive effects on my recovery. One method I tried recently and enjoyed quite a bit was creating my own po’ college student version of a hottub/sauna simply by drawing a super-hot bath, and pulling the shower curtain (on the outside of the tub remember). I got to relax in some hot water (I recommend regularly adding in more water, as hot as you can handle it) and the curtain was enough of a barrier for some steam to build up.

A vigorous massage, even by an untrained individual will also help speed ones recovery along. If you have to rely on a weak handed, non-professional, try looking into a massage tool (and not the kind your old lady keeps hidden under her panties).

If you find yourself sore when it comes time to train again you have two options A. Don’t train/go really light or B. Deal with it and get to work. 90% of the time I would advise picking the first option, especially if you are new to lifting. However, as you become more in tune with your body and your training there will be times where you choose to push the envelope and train anyhow. Try the following in that sort of situation: Take some ibuprofen, stretch/warm-up more thoroughly than you would normally, and apply liberal amounts of Icy/Hot, Bengay, Jacks Blue or Pink Heat or any other topical analgesic to the area that’s causing trouble.

Part 3: Training

Probably surprising to you, is that training is a lot simpler than you've been led to believe. Training is a fairly straight forward thing for all but the elite. Consistency is the key. Being in the gym on your scheduled workout days, training hard and heavy. Training can be broken down simply enough that even somebody who's never touched a weight in their life could figure out how to get strong. Here are the fundamentals of getting big and strong, so pay attention:

1. Train using multi-joint, "compound" lifts that involve a lot of muscle groups. These are the core of any effective routine. Particularly the "Big Three", the lifts contested in powerlifting meets. The squat, the bench press and the deadlift. There are multitude of other great lifts like bent over rows, chin-ups, overhead presses (standing, seated, barbell, dumbbell etc.). A list of all the useful exercises is far outside the scope of this writing, so I'll leave that for your own discovery. When trying to choose what exercises to include in your routine ask yourself some questions, such as:
-What am I trying to accomplish by performing this lift?
-What is the likelihood of this lift improving what I want it to?
- Is the exercise “safe”? (Yes, training your lower back is safe)
-Is the lift redundant? (Are other lifts doing the same thing as well or better already?)

2. Lift heavy. Put some weight on the bar. I personally prefer to do 1-3 reps on my main lifts (the squat, bench and deadlift). For a novice, 5 reps might be a better starting place. Lifting heavy is hard, and requires a lot of mental toughness. But it's the way strength is built, so butch up and get ready for your worksets to feel like they’re going to smash you right through the gym floor.

3. A major reason a lot of people fail to make gains is that they don't add weight to the bar, or struggle to improve. If you did 200X3 on the bench last week, try 205X3 this week, or 200X4. Even 201X3. Some weeks this won't happen, you won't be able to improve. Some weeks you might even have to take a step back and take it easy that workout. On the flip side, there will be days were you are “on” and will find yourself smashing huge PR’s left and right. But you must always be looking forward, you must always be striving to do more than you've done before.

4. Keep it simple. The most common mistake beginners make is wanting to do 50 sets on 100 different exercises six days a week. That's a quick way to accomplish absolutely nothing. Stick to the basics, and add in some assistance as you see fit. It's entirely possible to get strong doing 3 different lifts per session, three times a week. If you choose the right lifts and work them hard. Especially if you are new to lifting weights.

5. Put out. This is harder than it sounds. Talk is cheap, really pushing yourself is fucking hard. So learn how to do it. It'll take some time, but eventually you'll learn how to push beyond what you thought you were capable of. Really heavy sets often come down to your will vs. your body’s desire to give out and the lingering fear in the back of your mind (which you must do your best to abolish on a permanent basis). Big lifts don't just occur, you have to MAKE them happen.

6. Don't train until failure all the time. It's usually best (especially for a novice) to leave a bit in the tank. If you squat 315X3 and think you could go for a fourth, don't. There are times where it's advantageous to push yourself to your absolute limits, but doing so on a weekly basis will quickly lead to burnout, and probably a regression in training poundages. Your body is only capable of so much, even if you followed the above advice about recovery. This is especially true on assistance work. There is no sense in going buck-wild on some DB presses after you've already done your heavy bench presses. Training should be difficult, but everyone session shouldn't be nightmarish battle between your mind, your body and a piece of heavy metal.

7. There are a bunch of muscles regularly neglected/undertrained by the uninitiated. What’s unfortunate for them is that these are the same muscles that are chiefly responsible for great strength. They are: The lower back, the hamstrings, the hips and the glutes. Training these muscles should be of primary importance in your lifting routines. These muscles are trained (generally) with heavy deadlifts, squats, goodmornings and all the variants of those lifts.

8. Put your ego aside, and learn how to perform the lifts with good, rock solid form. This is especially important for the novice, but even seasoned lifters need to spend time improving their form. If you’ve never lifted before, your main concern should be learning how to execute the important lifts in the proper fashion. As you advance you may find (as I have) that on certain lifts you actually get better results by “cheating” a bit. I do my rows in a semi-sloppy fashion( I “cheat” with my legs and back slightly at the start). This isn’t the textbook way of doing them, but it’s what’s made my back way bigger and stronger.

I have a very simple, basic way of training. It's worked incredibly well for me, and a number of others who've given it an honest try (including at least one woman). Here is the very basic skeleton of how I set up my workouts:

Main lift, usually squat, bench or dead, sometimes a variant there of, such as close grip benches, or deadlifts off pins. I work this lift HEAVY 1-5 reps.
Heavy Assistance. Generally my heavy assistance is a variant of the main lift. Stiff legged deadlifts for example on deadlift day.

After those things are out of the way, it's time for some lighter assistance. Consider the lift you're trying to improve, and also what your individual weaknesses are. You want to cover all your bases by training all the muscles involved in the main lift, but also hit your weak areas especially hard. Here is a super-simple bench workout for somebody with weak triceps:

Bench Press 5X5
Close Grip 3 Board Press 3X5
Incline DB Bench 3X6-12
Tate Presses 3X8-12

This example also illustrates the nature of the main lift/heavy variant idea I usually work off of. The longer you lift, the more liberty you can take w/ adding in extra sets, exercises etc. If you're a total greenhorn, keep it as simple as possible, and remind yourself not to over do things. Below is an example of a three day, powerlifting style split I’d recommend to a novice lifter. It’s written exercise first, then sets (which may be a range) then reps (which might also be a range). Here it goes:

Day one: Deadlifts
Deadlifts 5X5
Stiff Legged Deadlifts 3-4X5-8
Bent Over Barbell Rows 4X6
Shrugs 3-4X6-12

Day Two: Bench
Bench Press 5X5
Skull Crushers 3-4X6-8
Overhead Press (seated, standing, dumbbells or barbells) 3-4X6-8
DB Bench Press 3X8-12
Add in an assistance lift for what you consider your weakest area

Day Three: Squats
Squats 5X5
Front Squats 3-4X6
Whatever ham/lowback/quad assistance you’d like, but keep it limited

The above is but a template. An idea of how somebody like me, might lay out a routine for a new lifter interested mainly in size and strength. It can be done as written, but as with any routine, one must consider their own strengths/weaknesses, what lifts they like to perform, what rep range works best for them etc. As a beginner, you might not know any of those things and that’s fine. But as time progresses, you will want to customize any routine you use to suit your individual style and needs.

One thing you will encounter, if you haven’t already, is the dreaded “plateau”. This is when a lifter stops making gains. I’m not talking about a bad day or even a bad week in the gym. If you’re relatively new to lifting and you haven’t made any gains in three weeks or so (and all other factors are similar) then you’ve probably hit a plateau. So, what to do? First take a week or two off. Then it’s time to bust a plateau’s ass. The key to fresh gains is to do something different or new. There are a number of ways of going about this, and they can be used in tandem. The first is to raise or lower your overall volume. If you’ve been doing heavy triples on the bench, go up to fives, or even up into a much higher rep range and work your way back down. Or try adding in an extra set on the key exercises here and there. You could also gradually introduce a few new assistance lifts into your workouts. Similarly, if you’ve been really busting your sack in the gym, hitting a lot of exercises hard and heavy, the solution might be to drop an assistance exercise here and there and cut back to a very simple, low volume routine. Another option is to change the lifts you are doing. If you’ve been using Romanian deadlifts as your DL assistance, try switching to stiff legged deadlifts off a platform. Or if you’re stale on the bench press, do some close grip benching for a few weeks. Those are only examples of how the situation might be handled, but I’m sure you get the idea.

Another aspect of training that is absolutely not up for discussion is keeping a workout log. I don't care if it's loose-leaf paper or a book bound in human flesh with paper made of the pulp of Californian redwoods. Just write your fucking workouts down somewhere. At the very least keep track of the weights, sets, reps, and exercises you perform every workout. You should probably date the entries as well. Many people like to keep track of other information also, like time of day, how they felt at the start/end of the workout etc. Keep as much information as you’d like. However you must, MUST keep track of what lifts you've done, and what weights sets/reps you used. This not only allows you to track your progress (and thus see what works for you and what does not) but is also a key to progression. How are you going to lift more than last week if you don't know what you lifted last week? Eh? In addition, it can be a kick to look at old training journals and marvel at how far you’ve come. You’ll find yourself “did I really used to use X weight for close grip benches?!”

The last issue regarding training I want to cover is that it is absolutely essential that you as a lifter set goals for yourself. If you bench 185lbs, start thinking about what you need to do to bench 225 (two plates per side). Once you bench 225, it's time to set another goal. In the past I've done things to remind myself of my goals, like posting signs in my basement gym with the numbers I want on them. Generally in a place where I will see them before performing the lift (perhaps directly opposite my bench, so when I sit down to get ready to set up, I have to look at that number). I also have found that posting pictures of those who lift much more than me, not only keeps me humble, but helps inspire me to pursue my goals with tenacity in my lonely basement gym. In addition to these short-term goals, start thinking about where you'd like to be six months. How much more do you want to be squatting in a year? It's important to have both types of goals. Your short term goals are stepping stones to the big PR's that you dream about. Set your short-term goals in such a way that you can reasonably achieve them, and set your long-term goals high. Never sell yourself short.

Once you set a goal, do whatever it takes to keep that number in the forefront of your brain. When you drift off into a daydream at work or school, you'll no longer be wondering if Brittany shaves her pussy or what car goes 0-60 the fastest, instead you’ll be fantasizing about hitting that big squat you've been working so hard for. One way of speeding along progress toward your goals that is not only effective, but fun, is setting up a friendly bet/competition with a fellow lifter who is of your approximate strength. In 2003, I made a bet with an older powerlifter that I could out-total him at an APF meet in mid-December. I trained hard for that meet, and when I felt like slacking I thought about that old bastard beating me, and everyone who doubted me getting to laugh in my face. I didn't live up to my goals for the meet (I expect too much of myself a lot of the time), but I did get a hell of a lot stronger, and I won the fucking bet (and got some cash, and more importantly got to ride a 36 year old man like a pony). Currently (Sept. 04) I have two bets going: One with a grip freak (if he can lift 700lbs with one hand on a special grip-apparatus before I can deadlift 700 the real way) and another with a guy I tied with on grippers at the Michigan Grip Championships (whoever closes the hardest gripper at the Nov. 04 grip comp). Both of these bets have spurred me on to accomplishing what were already goals (pulling 700, closing the #3+). In fact, my gripper strength has taken way off (I’ve actually closed the #3 once). My deadlift is still sucking, but I'll own his ass yet. Just watch.

Part 4: Supplements

Supplements by and large either A. Don't work at all or B. Don't work nearly as well as their ads promise. My advice for anyone who's been lifting for less than a few years is to completely ignore supplements. You don't need andro, you need to lift some fucking weights and eat some growing food. The only "supplements" I use are whey protein (it's just protein, it's just easier to blend up a shake than cook a steak sometimes), a simple grocery store vitamin, and additional vit c, zinc and magnesium. An extra b-complex vitamin might also be worthwhile, and I may try that in the near future. No creatine, no 1ad, none of that shit. Just food and vitamins. If you're looking for the newest supplement to give your lifting a boost, first kick yourself in the ass for trying to find a quick fix, then remind yourself that getting strong takes hard work, a lot of dedication, and that there are no short cuts. Spend your creatine money on some more food or 45's. If you’ve been lifting for a while, know all about what it takes to get strong, and have some cash to burn, go ahead and try out some supplements. Hopefully you’ll have better luck than most.

The only other information I’d like to add is regarding the use of pre-workout stimulants. My use of such products has been limited to ephedrine and caffeine (and combinations of both). I find them to be very useful on days where I am lacking proper sleep, or for workouts which are of particular importance. I do advise however, that you use stimulants pre-workout sparingly, as they pose some health risk, and can contribute to overtraining (this is advice I should take myself).

Part 5: What Lifting Can Do For You

Ok, so now that you know that getting strong is hard, and it hurts, and takes a lot of time, and a lot of guts you probably don't have, you might be asking: Why should I bother? Well assuming being huge and strong isn't enough of an answer (I can't imagine), let me tell you my story. Five years ago I was a chubby piece of shit with no self esteem, no motivation, and no self discipline. I hadn't done anything even close to athletic since fucking tee-ball. I played n64 and ate Doritos all night. One day my dad came home with a tiny Weider bench, 150lbs worth of standard plates, a shitty bar and a couple little plate loaded dumbbells. I had no idea at that time, but the chincy weight set sitting in the laundry room was going to change my life. I had no clue, that the piddly pile of iron by my moms ironing board was going to transform me completely. In truth the transformation took years, and didn't really start until I was about 16. But the seeds where planted with that Weider bench (that I still own, I have a serious sentimental attachment to it). Pretty soon I started to grow. And not like I'd grown before, not the Doritos congealing around my fucking belly. Every week I would put more weight on the bar and make it happen. Every week I bettered myself. Pretty soon I learned if I lifted every time I was supposed to, and put my heart into my workouts, I could get stronger even faster. In short order, people I hadn't seen in a few years no longer recognized me. This is a journey I'm still on you see. My training is still paying dividends way beyond the physical. I've always struggled with being overweight, but while I'm still fat, I'm jacked, and stronger than almost everyone I meet (excluding of course, when I am in the company of other powerlifters). I'm not tooting my own horn, that's a fact. It's something I worked my ass off to do. Working out gave me the confidence I never had. Lifting has taught me more than any book, summer job, or school teacher ever managed too. Lifting taught me that I am capable of accomplishing what I set my mind too. I remember when I was 15, watching UFC and hearing that Kevin Randleman could squat 600lbs. I was in awe of that weight hoped that someday, I too could squat 600lbs. Four years later, I am a 700lb squatter. Lifting taught me what self discipline was: hauling my tired, ragged ass into my shitty basement gym so I could pump some iron to accomplish something I'd promised myself I would do. Thanks to the lessons I learned in the gym, I went from being a highschool drop-out, to being on the Deans’ List. The point I'm trying to make (underneath all that sentimental bullshit) is that heavy lifting is one of the greatest things a man or woman could ever do for themselves. If you put in the hurt, the returns will be greater than you can yet imagine.

Section 6: Carnalisms
There are two topics I’d like to cover here because I have no scientific evidence to back them up. They are however, issues I feel strongly about and would like you consider with an open, unbiased (as possible) mind:
1. Marijuana: I believe that occasional marijuana use can actually help a lifter. Pot is relaxing, and we’ve already established that relaxation is a good thing for a serious lifter. Weed also greatly boosts the appetite of most who smoke it, and we all know more food=good. Marijuana is also useful in getting to sleep, especially for somebody dealing with a lot of stress in their everyday life. Habitual marijuana use (which I’ve been guilty of) will however, fuck up your training. Not because it lowers your test or any such bullshit, but because it will indeed as you’ve been taught to believe, lower your motivation. When I have a fat sack of weed in my drawer, it almost always corresponds with a decrease in the frequency of my training. Let me leave you with this, those of you who yet believe Marijuana is some sort of Green Satan that plans to turn you into a vegi-leather sandal wearing freak with no testosterone: the night before I squatted 700 I was up until 5 AM smoking a boatload of kind cheevas. Food for thought, eh?
2. Sex: A lot of old-timers will have you believe that spilling your seed will somehow pussify you instantly. This is true of the time immediately following sex, and for that reason I choose to abstain from sexual activity prior to any heavy lifting session I might have planned for the day (generally). However, I still feel sex has a lot of benefits for the serious lifter. For one thing, it’s excellent active rest for the entire body. A good hard screw is effectively a recovery workout for your entire body. I know my poor, abused posterior chain tends to feel a bit better after romp between the sheets. Secondly, sex can be (as previously mentioned) extremely relaxing. Relaxing, of course, is good. So please, do away with notions of sperm being the secret to your strength, and go fuck your ass off (credit for that phrase goes to Leather Strip)

Section 7: Excuses

Here are a few of the most common bullshit excuses I hear in regards to lifting:

1. I have no time: I lift with people who work 60 hours a week and have a family, if you’re less busy than that, you have no reason not to train. If you can’t find 3 hours a week to devote to training with heavy weights, then perhaps you had better take a look at your life as a whole. People make time for the things that matter, you follow?
2. I am small and weak: Yes, you probably are, and you shall remain that way unless you start heaving some heavy iron and pouring some growin’ food down your fucking throat. Throw any notions of being a “hardgainer” out the window. We’ve all got problems. So work around them, and start down the road to not being so skinny and weak. That is, by lifting heavy and eating a lot.
3. I am too poor: I’d like to begin by saying that a barbell with 300lbs of plates can be purchased for a tad over $100 at most sporting goods stores. So start scrimping and saving. You can also go over to your local army surplus store and buy a large canvas bag for about $15 dollars, and a few hundred lbs of sand from anywhere (shit you could steal it if you wanted) for a few bucks. Now put the sand in some trash bags, duct tape them shut, put them in the canvas bag, and duct tape it shut. Bingo, there is your new training tool. Carry it, press it, lift it, bear hug it, deadlift it, do whatever you want with it while you save up for your barbell. You can also begin a regime of body weight exercises while you are scrounging for the money to buy your weights (really, how long can it take you to put together $100?). Also, if you attend a highschool or university, there is a really good chance you have free access to some facilities in which you could do some lifting. Shitty or not, something is better than nothing.
4. I want to look like a skinny faggot: You should have stopped reading this when I wrote that shit right at the start about commitment and getting big you dicksucker.
4.A I need to look like a skinny faggot to get girls: If you’re relying on your appearance entirely to get you women, then son, you ain’t got no game. I’ve said it before, and I’ll say it again, I got girls even when I was a fat, transvestite looking 13 year old with Dorito belly. If you can’t get laid, you’ve got other problems besides not looking like a lily livered homo.
5. I have an injured such and such: If you have a real injury, go see a sports doctor. You should do this, because chances are you’ve been mislead by some health professional, and that has set you up for a life of sedentary wimphood. Chances are, not only would you not injure yourself by lifting weights, but it may very well help correct whatever problem it is you’re experiencing. I can’t stress enough however, if you have a pre-existing injury, consult a reputable, well informed professional in the field of sports medicine before you start lifting heavy.

Power Training for Strength and Speed

2004-09-06T19:38:00.000-07:00

1. As your explosive-strength increases so will your absolute strength. Granted, not in the proportions a powerlifter is looking for, but plenty for a speed-power athlete. For instance, if your relative peak power output is at 74% AW 1RM then your explosive strength wave would be with 94 and 74 appropriated weight. That in and unto itself will push up your absolute strength. And, again, as you think through this problem you will realize that when your relative power output rises to that level THAT is precisely when you need to push up your absolute strenght, not before. So the system does it for you.

Isometrics for Performance

2004-08-30T07:27:00.000-07:00

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

2004-08-27T13:03:00.000-07:00

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

2004-08-27T12:56:00.000-07:00

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

2004-08-27T12:54:00.000-07:00

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

2004-08-27T12:49:00.000-07:00

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

2004-08-27T00:19:00.000-07:00

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

2004-08-27T00:16:00.000-07:00

University Stage 1 - 3 weeks

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

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

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

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

2004-08-27T00:11:00.000-07:00

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

2004-08-27T00:09:00.000-07:00

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

2004-08-27T00:05:00.000-07:00

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?

2004-08-27T00:00:00.000-07:00

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:

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

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

2004-08-26T23:56:00.000-07:00

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

2004-08-26T23:55:00.000-07:00

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

2004-08-26T19:42:00.000-07:00

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

2004-08-26T19:41:00.000-07:00

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

2004-08-26T19:39:00.000-07:00

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

2004-08-26T19:25:00.000-07:00

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

Force Training Basics

2004-08-26T15:38:00.000-07:00

Force Training Basics

Goals of training

Power output
Mobility
Recovery
Posture
Work Capacity

Ultimate goal in sports: Maximal Power Output

Power = f*d/t

Power = speed * strength

Strength Training Methods

Strength
Speed
Power

Static Spring Effect

Imagine shooting a rubber band.

anchored by metal piping
anchored by a piece of cloth

Which goes farther?

Increase in muscle strength/stiffness acts as metal piping

Weak muscle acts as the cloth.

Connective tissues (fascia, tendons) act as the rubber band.

The further back you pull the rubber band back the farther it shoots

The greater the energy your connective tissues and muscles can absorb, the greater the energy they can release, i.e. run faster and jump higher

“You have to absorb force before you can exert it.”

“Not making progress? Do the opposite”

Testing to determine strength deficiencies

Emphasize deficient strength quality to enhance power output

Train multiple qualities simultaneously for synergistic benefit

(usually strength and power or speed and power)

Maximum Power Output coupled with appropriate dynamic mobility create speed and agility

Dynamic mobility is the ROM that you can actively take the joint through. It is NOT static stretching.

We use a unique form of mobility training known as eccentric-quasi-isometrics (EQI’s)

Recovery

Recovery is the most important variable. You only progress when you recover from the previous workload.

We use a form of auto regulatory training. This trains each individual to a specific level of fatigue, which is dictated by their lifestyle and the schedule of their next training session. This allows for peak recovery and super compensation from session to session. This means you will be getting measurably stronger and faster from workout to workout. Results no longer stagnate, they become continuous.

It also ensures the program is specifically adapted to each persons training needs. This also greatly reduces the likelihood of encountering over use injuries (the most common type) as each session is entirely adapted to your capability.

Posture

The human body is designed to operate with proper bone-joint relationships. When the joint alignment is incorrect performance suffers and injury will eventually set in. We spend considerable time training proper postural alignment to enhance athletic performance and reduce incidence of injury.

Work capacity- Where is the cardio? No sets and reps?

99% of sports are anaerobically dominant. The use of the auto regulatory methods mentioned earlier ensure that over the long term the ability to perform at a maximal level will increase as your system adapts to the workloads presented. If we rush work capacity development, chronic overuse injuries (tendonitis, rotator cuff syndrome, etc..) will be eminent.

One thing that will be noticed is that training programs are designed with time frames of work presented instead of repetitions. This is done to enhance the specificity of your training program. Most of your work will be divided between the average time frame of the work to rest ratio’s presented in your sport and the time frame that lies just above the level (longer times) dominant in your sport. This is to enhance your ability to perform to the specific requirements demanded by your sport. The higher time frame of work will increase the specific work capacity needed in your activity, meaning that the results will trickle down to enhance your ability to play longer and harder than the ability required in your chosen activity. Please not that the reverse is not always true.

Sets will not be written down as a specific number, as the auto regulatory training program will dictate how many sets will be performed per exercise. As the appropriate level of fatigue is reached the exercise will cease. We will record the weight, repetitions and number of sets to fatigue. As you progress you will see that each variable will increase (although initially sets to fatigue decreases)

What are we left with?

We are left with a highly individualized program that will do the following:

Improve posture

Improve dynamic mobility

Improve your ability to absorb, stabilize and redirect force

Enhance recovery

Properly time super compensation cycles

Prevent overtraining

Reduce likelihood of injury

Improve work capacity

Increase maximal power output

Welcome to my new Blog

2004-08-26T12:30:00.000-07:00

This is my new blog where I will be posting about my passion for strength and conditioning. I'll be posting strength training journals from me and some of the athletes I work with.

My training is based off of the Russian Conjugate Sequence System. The methodologies are heavily influenced by Westside Barbell, Charlie Francis, Christian Thibaudeau, the staff at Elitefts.com (namely Tom Myslinski) and DB Hammer.

I employ autoregulatory training with the conjugate/concurrent system that targets 2-3 deficient physical attributes. Upon raising these weaknesses sporting form increases.

That is all for now