5-3-1 template

[James_Smith]

@Calis

This has turned into a really interesting thread, thanks for all the info James.

I really like the look of your programme in general. One thing is was wondering about though is the above quote. I understand where you are coming from in that general strength is one of the easiest qualities to develop in your athletes as a strength and conditioning coach. I believe that most football S&C coaches put far too much emphasis on it at the expenses of other elements of their programmes. However I am slightly surprised at just how little emphasis you seem to put on it.

Simply looking at it on paper I would have thought that only the most gifted athletes would develop the strength and size necessary for football without more emphasis on weight training. Obviously this is not the case as your athletes are doing tremendously well.

I would assume that the answer probably lies in the other elements of your programme such as sprinting/jumps/med ball work driving the progression of weights and allowing you to use lower volumes/intensities. Would you agree with this?

If you had a player come into your programme that was skilful but much weaker than they should be for their position, do you think a greater emphasis on strength work would be necessary, or would the way your programme normally works be sufficient to bring them up to the desired strength levels?

Thanks for you time.

When I make statements regarding the ease of general strength development and how it only plays one component in the global process- this doesn’t mean that it isn’t addressed.

For those who arrive here underdeveloped in this regard I certainly make it a point to bring them up to speed. Same goes for guys that have been here and came here underdeveloped.

when I state that general strength training isn’t emphasized, my point is that I view it as just one of the many necessary variables in the process. I don’t get rah rah about it and more often than not the environment in the weight room is nothing like what we see in so many weight room videos of other collegiate programs. This is not to state that our training atmosphere is like an insurance seminar; however, our guys know that we’re not winning games in the weight room.

[James_Smith]

@Calis

I would assume that the answer probably lies in the other elements of your programme such as sprinting/jumps/med ball work driving the progression of weights and allowing you to use lower volumes/intensities. Would you agree with this?.

Exactly right. The interplay between all training modalities must not be underestimated.

[mighty]

@James_Smith

We know that the primary function of the hamstring during ground based locomotion is to extend the hip. Placing substantial load on it as a flexor of the knee, in my view, places a non-complimentary stress on it that when combined with the stress of high speed locomotion increases the likelihood of pulls.

This is the theory that makes sense in my system and I have a fantastic track record of hamstring health with my players during the times of year in which I have autonomous control over the entire training load.

It is not my intent to discourage others from performing GHR and hamstrig curls. To each his own.

Agreed. Considering again that hamstring pulls are multifaceted I thought I would make some points worth noting.

1. It is now generally accepted that the biceps femoris acts more as a knee flexor and external rotator of the tibia.
2. Biceps femoris is the most commonly torn of the three hamstrings.
3. Deceleration of the lower limb during sprinting once the femur as reached peak hip flexion is a common source of hamstring pulls.

I believe the GHR assists in preventing hamstring pulls in these specific circumstances. But of course, progressive practice of maximal effort sprinting is king in preventing hamstring pulls during sprinting activities. As someone mentioned earlier, we have coaches trying to find gym exercises that do this and that, but without any actual full recovery sprinting within the program.

[James_Smith]

@mighty

Agreed. Considering again that hamstring pulls are multifaceted I thought I would make some points worth noting.

1. It is now generally accepted that the biceps femoris acts more as a knee flexor and external rotator of the tibia.
2. Biceps femoris is the most commonly torn of the three hamstrings.
3. Deceleration of the lower limb during sprinting once the femur as reached peak hip flexion is a common source of hamstring pulls.

I believe the GHR assists in preventing hamstring pulls in these specific circumstances. But of course, progressive practice of maximal effort sprinting is king in preventing hamstring pulls during sprinting activities. As someone mentioned earlier, we have coaches trying to find gym exercises that do this and that, but without any actual full recovery sprinting within the program.

Good points

[monson]

Hi everybody i need some help!One friend of mine give me Washington strength&conditioning programs but i cant understand how periodizated the training cicles.Every cicle is 4 week-low volume,basic,strength and high volume strenght!My question is if i finish 4 week high volume strength i repeated this cicle or come back in the begining and start low volume cicle?

[eroszag]

Post a sample

[RB34]

@eroszag

Post a sample

Go to there website, they have workouts posted.

[ollie]

It’s “their” not “there.”

[eroszag]

Washington university, or Redskins?

[RB34]

@eroszag

Washington university, or Redskins?

I know the redskins staff and they not doing that.

http://huskystrength.ica.washington.edu/

[hemann]

interesting. this was the workout prior to their 0-12 season.

[Highlander]

[QUOTE=RB34;236301]I know the redskins staff and they not doing that.

I totally agree with you. I know a gentleman who left the lions to join the redskins staff.
I just looked at the huskies program. Yeah…

[John]

@John

You should actually never do a single rep set and actual % are

Week 1
58.5 x 5, 67.5 x 5, 76.5 x max

Week 2
63 x 3, 72 x 3, 81 x max

Week 3
67.5 x 5, 76.5 x 3, 85.5 x max

Week 4
36 x 5, 45 x 5, 54 x5

on this basis and using a 1RM calculator http://www.exrx.net/Calculators/OneRepMax.html perhaps it should actually be called 8,6,4…but then that isn’t as cool sounding

[star61]

@ollie

It’s “their” not “there.”

Davan, is that you???

[monson]

Washington university not Redskins!!!Redskins maybe used diferent program tipe,because their inseason start in august or september,like other NFL teams…i dont now what is NFL mezocycles and microcycles!!!

[monson]

Maybe 2 mounts before start NFL season they work for srength,max strength…GO BUCS:)))

[monson]

I give you part of this program for week 4 low volume and week 4 strength.
W4 low:power clean-jump clean 1x6 40%,muscle clean 1x5 50%,hang clean 1x3 60%,clean 1x2 70%,1x2 80%,4x2 85%!!!
W4 strength:jump clean 1x6 40%,muscle clean 1x4 50%,hang clean 1x3 60%,clean 1x2 80%,1x1 85%,1x1 90%,1x1 95%,1x1 98%,1x1 100%,1x1 102%,continue to MAX if successful!!!thats it…

[twhite03]

Another thing that must be considered is that in-season practices/spring ball are anything but a high/low split, especially at WR/DB. It has always seemed prudent to me to include some form of CNS work on a daily basis as you get closer to training camp and the season.

Anecdotally, I have run into people (some on this board) that find explosive med ball throws with lighter implements to be restorative in nature. Additionally, Dan has mentioned in the past that med ball throws were great for “rebooting the CNS.”

James, great comment on feeling excellent as often as possible. It’s quite simple but sticking to such advice would eliminate 90% of the overtraining/overuse injuries and pathologies that seem so common in many programs.

[RB34]

@James_Smith

Good points

Hey James, what does the volume look like for the throws/jumps per session in the spring for your skill guys?

[James_Smith]

@RB34

Hey James, what does the volume look like for the throws/jumps per session in the spring for your skill guys?

By spring I’m guessing that you’re referring to pre-spring ball.

It’s a sequence from week to week, and block to block, and I modify the program every year.

At certain times the load is graduated in terms of volume and in others its graduated in terms of intensity.

There are different volume ranges depending on where we are in each training block and the intensity of the jump variants.

Short of illustrating what we did each week any volumes would only represent what did on a particular day.

I illustrate the general outline in my DVD entitled Bionergetic Sequencing in the Development of Sport Form.

In general, however, explosive throws will range from 10-50 total throws per session and the range is even bigger for jumps depending on whether the emphasis is more explosive or reactive.