LSU Wk 1

RB34 · July 18, 2010, 1:07am

Talking about volume - end of summer game day!!!

Power Clean 50 sets/50 mins.

OL-DL 242 lbs./50x2 or 286 lbs./50x1

LB-TE-FB-220 lbs./50x2 or 264 lbs./50x1

All Others-198 lbs./50x2 or 242 lbs./50x1

Everyone-300 Sled Push 50 yds.

James_Smith:

The key, again taken from Charlie, is that the athlete should work towards their strengths.

Hence those who are less predisposed to excel in the weight room, by definition, have less room to improve via a weights emphasis and more room to improve at what they are predisposed to excel at- running, throwing, jumping. Doesn’t necessarily mean that these athletes should bag weight training, only that it makes sense to identify where they are able to generate the greatest outputs and take advantage of that form of training.

Alternatively, those who are more predisposed to excel in the weight room, by definition, have more room to improve via weights and that the weight training will play more a role in their speed development due to the greater output they are able to generate via weights; HOWEVER, this doesn’t mean that the weights are taken to the human performance limits because the end goal is still speed. So in this case, the weights should play more of a role, in comparison to those who aren’t as well suited for as much weights, until any further push in this area ceases to lead to faster sprinting.

Both cases also lead towards the benefits of L-S and S-L due to the greater capacity for CNS intensive work that is typically associated by those who get more out of weights.

The output factor is what I find interesting. By definition, the activities in which the athlete is able to generate the highest output, CNS wise, are the activities that make sense to predominate the training load volume.

In the case of those who are well selected for the sprints, this activity will always be on the track.

In the case of other athletes whose speed requirements do not extend as far as those of a 100m sprinter, ergo those who spend most of their time in early acceleration, there’s more of a case for more weights; hence the emphasis many American football coaches place on the weights.

One must be careful not to veer away from individualization or forget what actual characterizes competition activity, however.

In the case of American football, it is a mistake to prioritize weights across the board due to the wildly different positional demands and because the competition is characterized by movements, even those of the down line that are more strength oriented, that extend far beyond the scope of the general strength exercises (powerlifts and Olympic lifts) that are so over volumized in most programs.

I should note that the fellow who visited us not only mentioned that we were the only program, of the 26 that he visited, that performed true speed work; but also, that we were the only program, of the 26, that differentiated the training of players, in and out of the weight room, by position.

James_Smith · July 18, 2010, 10:15am

What program does that?

RandyG · July 18, 2010, 10:46am

James_Smith:

The key, again taken from Charlie, is that the athlete should work towards their strengths.

Hence those who are less predisposed to excel in the weight room, by definition, have less room to improve via a weights emphasis and more room to improve at what they are predisposed to excel at- running, throwing, jumping. Doesn’t necessarily mean that these athletes should bag weight training, only that it makes sense to identify where they are able to generate the greatest outputs and take advantage of that form of training.

Alternatively, those who are more predisposed to excel in the weight room, by definition, have more room to improve via weights and that the weight training will play more a role in their speed development due to the greater output they are able to generate via weights; HOWEVER, this doesn’t mean that the weights are taken to the human performance limits because the end goal is still speed. So in this case, the weights should play more of a role, in comparison to those who aren’t as well suited for as much weights, until any further push in this area ceases to lead to faster sprinting.

Both cases also lead towards the benefits of L-S and S-L due to the greater capacity for CNS intensive work that is typically associated by those who get more out of weights.

The output factor is what I find interesting. By definition, the activities in which the athlete is able to generate the highest output, CNS wise, are the activities that make sense to predominate the training load volume.

In the case of those who are well selected for the sprints, this activity will always be on the track.

In the case of other athletes whose speed requirements do not extend as far as those of a 100m sprinter, ergo those who spend most of their time in early acceleration, there’s more of a case for more weights; hence the emphasis many American football coaches place on the weights.

One must be careful not to veer away from individualization or forget what actual characterizes competition activity, however.

In the case of American football, it is a mistake to prioritize weights across the board due to the wildly different positional demands and because the competition is characterized by movements, even those of the down line that are more strength oriented, that extend far beyond the scope of the general strength exercises (powerlifts and Olympic lifts) that are so over volumized in most programs.

I should note that the fellow who visited us not only mentioned that we were the only program, of the 26 that he visited, that performed true speed work; but also, that we were the only program, of the 26, that differentiated the training of players, in and out of the weight room, by position.

The “team” thing in football is taken to far. Hence the fact that everyone does the same lifting program.

RB34 · July 18, 2010, 11:03am

Wake Forest.

James_Smith · July 18, 2010, 12:04pm

You got that right Randy.

I know of more than one NFL head guy who is actually proud of the fact that every man is trained the same.

lr1400 · July 18, 2010, 12:17pm

I have done something like 30x1 in 30 minutes at 65-70% max roughly. I didn’t find it too tough.

I fall in that tall athlete range so I’m going to machine weights like MJ and Bolt.

RB34 · July 18, 2010, 12:34pm

Damn 30mins on one movement?

RB34 · July 18, 2010, 12:40pm

Week 1: Everyone does the samething:

Monday 1
Warmup
Calisthenics Routine
Rope Skipping 2x 1 min.
Sand Ball Lifts 6+6+6
Stretch Routine
Lift
Power Clean 2x3, 70/8x3
Deadlift 4x5, 80/5
Bench 2x10, 75/10+
Bent Rows 154/2x8
Back Squat 2x6, 70/6
Vertical Jumps 2x3
Chins-n-Dips 3x5+5
Pushups-n-Abs 25+25

Wednesday 1
Warmup
Calisthenics Routine
Rope Skipping 2x 1 min.
Sand Ball Lifts 6+6+6
KB Swings 72/10
Stretch Routine
Lift
Hang Clean 5x3, 85/3
One Arm Bench 3x10+10
One Arm Rows 3x10+10
Lunge 6x2+2
Tuck Jumps 6x3
Rdls 154/10, 176/10, 198/10
Chins-n-Dips 5x5+5
Bumper Pushups-n-Abs 10+25

Friday 1
Warmup
Calisthenics Routine
Rope Skipping 2x1 min.
KB Swings 72/10
Clean Combo 154/1x3’s
Stretch Routine
Lift
Power Clean-n-Jerk 2x3, 70/4x3
Standing Press 2x10, 75/10+
Chins 2x6
Front Squat 2x6, 70/3x6
Box Jumps 2x3
Ball Leg Curls 2x10+10
Dips-n-Arm Curls 3x10+10
Pushups-n-Abs 25+25

jacko · July 18, 2010, 11:04pm

RBH34

Could you show us one of these circuits 1 x 30 reps has me intigued.

LSU BODY BUILDING TRAINING - SPRINTS/HURDLES
Instructions: 30 continuous repetitions with light weight in approximately 40 seconds
Set your beeper watch on 40 seconds for exercise / 20 seconds for rest

These circuits are very similar to what we have seen but with slightly different movements etc.

RB34 · July 18, 2010, 11:16pm

Day 1:
lat pd
leg l’s
seated bh press
hang double leg eagles
leg ext up quik/down slow
leg curl up quik/down slow
alt pullup/chinup
dips
dorsi flexor
toe raise heel in/out
back hypers
stand russ twist
box jumps
hip flexor
running arms
cable exercises

bobsanchez4321 · July 19, 2010, 11:03am

It didn’t improve his sprint times?..I beg to differ. Did he not run a PR and one of the top times IN THE HISTORY OF THE WORLD last year in the 60 meter dash?

Race_Radio · July 19, 2010, 11:47am

Well, it came from the horses mouth. Maybe he was lying, who knows.

Improving max strength is a small cog in a large wheel, that is for certain. Was his increase in the back squat (overrated) the defining factor in running a PR?. Maybe, but personally, I wouldn’t have thought so. Its a big wheel.

Although having said that. I still believe one of the defining factors of Ben Johnsons success over his competitors, was his 600lb squat.

With sprint training, Dr. Fred Hatfield probably couldn’t run for $hit.

I’ve seen some athletes in college & uni increase strength & run slower. A decrease in relative strength?. Probably. I guess strength is important but not at the expense of power.

lr1400 · July 19, 2010, 1:03pm

I believe that 50kg increase came when he was with Remi.

He ran 10.0x when he first came back after he had trained with Mills.