I have been doing some reading on past threads about strength training and I would like to basically create a solid strength training program for myself.
I am going to be trying out, scratch that, I am going to be playing college football this spring/summer.
I have currently, within the past month and half, incorperated the low rep higher set scheme. And have seen my strength improve greatly.
Lets get to the point!
The reason i want to switch up is to get more of a total body routine in, perhaps 3-4x a week.(Mon, Tues, Thur, Sat)
I like CT’s ideas concerning pendulum training as far as excercises go. i.e. 3 limit strength movements, 1-2 power movements, and vice versa
For hypertrophy how would excercises be chosen? Would you stick with limit strenght movements and then do 1-2 more isolation movements on “weak links”?
I also plan on running, Monday, Tues, and Thur speed work. Mon, Wed, Sun tempo.
Basically what i’m asking is does this sound solid? Am i on the right track with trying to figure out how to put together my training regimine?
Hey bro, I play ball at Arizona and we just got new strength coaches from Oklahoma and they’ve been kicking our ass. If you want to try something that we’ve been doing. I’ll give you an example.
First we warm-up. Series of Dyanmic hurdles and form running(A’s, B’s etc.) . From there we either go to speed work/plyos. The speed work consits of Flying 20’s, overspeed work with cords, or running with a sled. for plyos we do jumps over a series of hurdles or laterbox jumps things like that. For weights we do hang clean/snatch, hang clean pulls/snatch pulls, bench, squats,push press,shoulder raises and a varitey of back work. The volume is quite high and we move very quickly between sets. after weights may run if we didnt before that would be more like ramps or resisted sprints. Finally we end with abs(around 100-200) reps total for the day. On wednesday and friday we have conditioning at 6 am which is 20 minutes of circuts of all different types of agility drills. Then we run after, concentrating on conditioning not speed. so basically it goes like this
the workouts take 75 minutes to do and are at a real high intensity. so far in 4 weeks a lot of use feel alot stronger, more athletic, faster and are getting leaner. If you want more info feel free to ask. Thats just are basic template.
I don’t think you should be doing speed work 3x and tempo 3x. Maybe speed work 2x and tempo once. Then 2x do skill/position work.
For the weights, what I’m doing is using Kenn’s tier system to organize the workouts and CT’s athletic pendulum to periodize it.
So I have 3x a week whole body workouts. Week 1 is hypertrophy, week 2 is limit strength, week 3 is speed-strength, then swing back. 5 week blocks.
I think you could also just alternate speed-strength and limit strength weeks with a little hypertrophy stuff at the end of each workout.
Anyway, you need to focus on your actual sport skills more than the weightroom or track stuff. That is only supplementary. If size or speed is your limiting factor then I understand though.
The weights are 4 days a week all of our weights are pre-set based on precentages of our maxes. Usually we do hang snatch and snatch pulls on one day and hang cleans and pulls another day. one day will go with squats and bench and the other day is assitance work. It changes and its all organized for us to do.
Yeah everything we do is with rest intervals of about 25-45 seconds. They said is there trying to simulate the pace of a game were we give total effort for 3-7 seconds then rest just like its a play in the game.
Sounds good. Only 2 exercises a day?
I don’t know about the short rest intervals but hopefully you all don’t always train like that. It sounds like over-specificity.
Sorry but we usually do 6-7 exercises per session just saying some of the exercises that we do. Our volume is very high. We will do some type of snatch, clean, pull every workout. squats and benches are 2x a week, power press or presses usually 1x a week. shoulders, back and arm accessory work is 2x a week but the order and exercises for the assistance stuff changes every week. Glute hams and hypers are done 2-3x a week at the end of the workouts. I think the thing with the short intervals is to try to express speed and explosiveness when in a fatigued state as you would have to do on the field. This seems to be a trend since alot of programs are training in this way. USC, LSU, miami. oklahoma etc. all use high volume multiple joint work, sprints and plyos with short rest periods.
Seems like everything is a little too specific. How can you guys lift heavy with such short rest. Do you guys use a vertical sequence for lifts? Boy what I wouldn’t give to apply a good periodization plan at a D-I school and see what happened!! It’s no wonder david boston put on 40 pounds of muscle when he started working with poliquin; it must be because he stopped training like a triathlete!! But what do I know…
