The WSB method is a basic template that is easily adapted to the needs of various sports. Yes, I do believe in their methods, because they produce results. The club as a whole is very open minded, experimenting with different methods. They do not have an elitist attitude, which many coaches have. They are always learning, applying, adapting. They are also always willing to share and help.
I’m not sure what is wrong with their basic template. The whole idea of their program is that IT IS A TEMPLATE. You can easily modify the template to fit the individual sporting needs. I am in no way saying GF should train like a powerlifter.
Also, elitefts has plenty of QnA’s about football which could be very helpful to GF. There are plenty of articles, and strength programs that are used by successful Football strength coaches. GF can go and read the articles and decide for himself. Elitefts is a very useful site for any footballer.
Yes it is, but the biggest thing with is the use of the conjugate method. Ive made a workout that encompesses the conjugate method, includes oly lifts, plyos, and makes room for energy system work and speed work.
Again if youd like to see it Ill be happy to post it or PM it to any one.
But i still see the importance of strength and power…the speed first size/strength reciever era is over…i see more of a need for size and strength over blazing speed, i am already 6’2 and good size. And in my opinion there is little difference in a guy who runs a 4.4 and a guy who runs a 4.5 as far as actually playing football is concerned. The guy who runs the 4.4 just looks better on paper.
So I am looking for a program that would build over all strength and power. Especially in my core and my hamstrings. I’d also like to look good naked, but that comes second.
As i see it i need to have the ability to blow someone off the line if he is going to try and jam me. You dont see DB’s jamming T.O. or David Boston, or even Charles Johnson, Eric Moulds,etc, etc,…
Really? I could swear you said you were trying out for LB…Well still you want to improve you power to bodyweight ratio which is also accomplished with functional structural gains(a la David Boston, not calling him great, just saying all that muscle is function as you can see from his speed and his strength) Ill send it to you later tonight or tommorow. Its not high volume at all, high intensity yes, total workout time doesnt surpass 2 hours on any given day and this is mostly because of long breaks between sprints, as weight training is 30-45min at most and again this is because of rest between sets and in some cases reps.
hey guys i play at a D1a school and we just ended our season and the conditioing that we have been doing is bascially half and full gassers. I dont necessarily agree with the concept of total recovery during workouts since the game of football you never get complete recovery and should be used to playing with the latic acid discomfort in your muscles but whatever. What do you guys think would be a good winter workout conditioing wise (our program has us running only 2x a week) not enough. any suggestions.
Wildcats9, I personally do not believe in off seasons, per se. By properly waving volume you may continue to train at high intensities year round (even during the competitive season). If you are pleased with the program that you have been using then I would simply adjust the volume to accomodate the greater recovery time you will have when not practicing/playing.
James Smith
Ok, I’m about to leave for the gym now. Todays workout will include a couple of aility drills 5 sets of 10 reps.
Then plyos…
Bounding 2x10
Lateral jumps 2x10
Single leg hops 2x10
Hurdle jumps 2x10
Depth Jumps 2x10
Then i’ll probably leave and go back around 1:00 for the weight training part. Which will look like this:
Ab work 6x30(crunches)
Hang Cleans build to 3 rep max(no more than 5 sets no more than 15 reps)
Squat (same as cleans)
Step-ups 5x5
Good Mornings 5x5
Glute Ham Raises 4x8
I’ll post weights used, and an overall evaluation of how the workout went.
You dont build up to a 3RM on hang cleans, you select a weight you can perform 3times with quality, and Im not sure what you mean by the rest of the comment next to it, Your overall volume is a bit high.
Ok well I think that overall i had a good workout today. I arrived at the gym about a quarter to 10 but they were doing some pilates stuff in the aerobic room so i rode the bike for about 15:00 and then I worked my abs.
around 10:30 i started my agility work.
i did 5-10-5’s 4 sets, 5r on first set,6 on second,7 on third and 8 on forth. Dont ask why I did it like that, i’m not even really sure.
then i did a drill where i lay on the ground, get up and sprint 10 yards.
I did that for 2 sets of 10 reps
Then I did plyos as mentioned before.
Left the gym around 12:30
Had a bowl of chili for lunch and returned around 1:30 for my weight training.
i did Power Cleans
set 1 135 5r
2 205 1r
3 185 2r
4 185 3r
5 190 2r
Squats
1 225 5r
2 275 3r
3 285 3r
4 305 3r
5 310 1r(probably could have gotten another rep)
Step-ups
(8 inch platform)
1 225 5r
4sets@ 235 5r
Good mornings
1@ 135 5r
2@ 145 5r
3@ 155 5r
4@160 5r
5@ 160 5r
Glute Ham Raise
3 sets of 8 (no weight)
I left the gym about 3:30 then went to work at 4. Now it’s time for me to take a shower and relax!
Let me know what I need to do/adjust, or anything like that