MVP training log(WS4SB+football training)

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21

warm up

hurdle jumps 2x3 2 steps

hurdle jumps 2x3 standing 42in

2x3 weight releasers onto box for one set and over hurdle

Depth jumps over hurdle

Parallel squat 3x3 315 last two sets

reverse hypers

Not to good of a day bad weather and crowded weightroom w/ chick music on

22

Bench Press 275x5, 300x2, 315x1

Db Floor Prees 3x8 (90first two sets, 100 last one)

Scarecrows superset
w/ seated rows

barbell Shrugs superset
w/forward plate raise

23

Warm up with some shooting and light games of 50

Rim touches 1 foot and 2

Finish with all out jumps
(dunked volleyball once)
Sub maximal below parallel squats

Good mornings

Single legs squats

iso squats

24

Good warm up

4 10’s

2 20’s

2 40’s

hurdle jumps- Standing over high jump pol landing on feet on mat

2 at 42in
2 at 46
2 at 48
2 at 50

Parallel squat 3 at 335

reverse hypers 45lbs
w/ bodyweight hypers

Straight leg deadlift

3 tempo runs 40 yards

25

Bench Press 315x2

Db floor press 3x6 100lbs 110’s last set

Seated back rows
w/ face pulls 3x8

Seated Power Cleans
w/shrugs

26

Good warm up

10 yard sprints

all out jumps

dunked volleyball good 2 foot

1 foot once

Below parallel sub maximal

glute ham raises

27

pull ups 1st set-19

neutral grip pullups w/ blast straps 2x6

exercise ball 3x10 db bench

seated rows

tri push downs

28

3 board press 335x1

3x8 db bench 100lb dumbells

blast strap scarecrows
w/ blast strap body weight ups

shrugs
w/blast strap triceps

29

Hurdle Jumps 3 step 54in

Long Jump into track long jump pit 9ft9in

4 10’s

2 20’s

2 40’s

Sub maximal squats

Reverse Hyper

30

Tricep death board press 1,2,3,4

225 4 on each board

Lat pull down
w/facepulls

lateral raise

31

Good warm up

Dunking volleyball solid

below parallel box squat

Glute ham raises w/ weight
and isometric holds

Prowler for a good finisher for the weekend

32

warm up

couple 90% runs

10 depth jumps

5 standing verticals

2 step jumps

1 foot 3 step jumps

sub maximal squats 315x3

reverse hyper

Hammy curls

manual neck resistence

33

4 board press 335x3

Db bench 1 arm 110lbs

scarecrows
w/ seated back rows

shrugs

34

Warm up

10 standing verticals rim rouches

5 one leg jumps each leg

3 step 2 foot rim grabs

field work

db drills

35

sprint workout

5 10’s

5 20’s

3 40’s

3 accelerated runs 20 and 20

sub maximal squats

reverse hyper
w/ exercise ball hamm curls

36

Max Effort Upper

worked up to 335 failed got it half way

db bench last set 120x4

scarecrows
w/ seated rows

37

Sorry to respond late to this thread but I just caught it. I’m wondering why you would think Buddy Morris wouldn’t approve of a West Side derivative. He uses one himself. I reviewed one of his presentations recently and his approach looked very, very similar to WSFSB, and in that presentation he acknowledged both Lou Simmons and Dave Tate. Has he had a change of heart?

38

I believe this athlete would be working with your friend James Smith and from what I gather he wont be during wsfsb.

39

James and Buddy are not following a westside type of program? I thought James was into Westside. I’ve read his interviews, posted on his website and on elite.fts and he seems to espouse a combo of Westside and CF. I’ve also heard him refer to DeFranco as someone with similar training ideas. DeFranco developed wsfsb. What are they doing, if not a wsfsb style program?

http://www.elitefts.com/documents/james_smith.htm

http://www.elitefts.com/documents/russian_conjugate_system.htm

40

Why dont you stop assuming and message James im sure he would answer all of your questions.