Training for Bench Rep Testing

Expert Discussion Strength Training
1

Wanted to get forum members’ ideas on training for bench rep testing - putting up 225lbs for as many reps as possible in the bench press (strict). I have a number of athletes hoping to post good results at pro football combines this spring. Unfortunately, bench reps is a key test, although I don’t know what the application is for football. It’s likely used because it is a safer, easy way to test athletes across the board, while max. bench testing is more time consuming and riskier.

Currently, I’m approaching it from a maximum strength and special endurance approach (much like Charlie’s sprint training approach). By maximum strength, we are working to increase the athlete’s maximum strength capabilities over shorter rep ranges (2 to 6 reps). Additionally, we are doing split sets at slightly higher weights (i.e. 255lbs) determining a rep target to work towards. For example, we have one athlete who wants to get over 30 reps, so we are dividing sets at 255 into three sets of 8 with 60 second breaks. We may do this 3 times in a workout with long recoveries between full sets (10-15 min.) The progression will include increasing reps, shortening recovery and decreasing weight (approaching 225lbs) as we get closer to the testing date.

This approach is opposed to conventional training such as doing 225 to exhaustion several times per week.

Any thoughts are appreciated.

2

D,

When prepping for camp with the 'Rider’s I tried using Poliquin’s Method number 1 as outlined below. I bumped my total reps (strict form) up from 15 to 20 in under 6 weeks. The method is rather simplistic, and could most likely be improved upon.

BTW - the two week unloading period during exams allowed me to put up 235 kg (517 lbs) for deadlifts ‘raw’ at 186 lbs BW when I went for my first lift after I got home. Next stop - 600 (heh,heh). Email me my homework!

Q. I am looking at the NFL combine numbers. I see athletes lifting 225 lb for a extraordinary amount of times. Myself, I can do it about 18-20 times, but its a real struggle to get that. I have put on 50lbs on my bench in the last 12 months(355 to 405) and only added one rep on my 225 lb rep out bench press. I see guys who weigh less than I and do 225 for the same amount of times that I do, but these same guys cannot do 350 or 400lbs, so my question is how do you train for muscular endurance. I greatly appreciate your help.

A. With your level of maximal strength you should be able to do 40 reps at 225 lbs within 8 weeks. There are many ways you can increase your strength-endurance levels. Here are two options you can do after your maximal strength work:

Method I

Do 40 total reps with 225 lbs.

In this system do a max attempt at 225 lbs. Lets say you do 20 reps. Rest the time it took you to 20 reps, lets say 60 seconds if you did them on a 2010 tempo. Then do as many reps as possible, lets say now you can only do 8 reps, then rest 24 seconds (assuming the same tempo was used).

Do as many reps as possible, lets say 5 reps, then rest 15 seconds, go on until you have done 40 reps for that day. I don’t care if it takes you 20 sets the first day; strive to reduce the number of sets each workout. In time, you will crank 40 reps in one set.

Method II

In this method, you apply the Kaizen principle as outlined in my book The Poliquin Principles. Do your regular strength workout for chest. At the end of your strength work you will do one set of 40 R.M.

You may have to use 200 lbs for the first workout to complete 40 reps, the key is to add a very small amount of weight every workout. I suggest add 1.5 lbs to the bar and keep the reps the same, in no time you will be doing 40 reps at 225 lbs. You can buy fractional plates by contacting John Szimanski at 864-963-5640.

You may want to alternate between the two strength-endurance methods. Make sure you keep accurate strength records from workout to workout and you will be on your way to achieve your strength endurance goal.

3

out of curiosty what sort of numbers are guys doing at combine testing?

ive heard that mark coleman has done 220 for 50 or so reps, and Mark Kerr (NHB fighters) has done 60 something reps…
and that seemed impressive, (both reportedly have BP max numbers in the 500s raw.

4

The top guys at the NFL combines are usually around the 40 rep mark. For the CFL combines (Canadian players only), the top benchers are usually around the mid-30 rep mark. They usually keep the form pretty strict, and won’t count reps if you fail to lock out or are bouncing the bar off your chest too much.

5

I’m interested in this thread, because, while it - as #2 pointed out - has almost no relevance to performance - I think it’s a good challenge to someone knowledgable in strength training to devise the optimum method of reaching a certain strength goal.

I know there was a thread on this a long time ago.
I’ll have a look for it over the weekend and see if I can get the input from it.

6

ive heard that mark coleman has done 220 for 50 or so reps, and Mark Kerr (NHB fighters) has done 60 something reps…

Are these guys actually trying to play football?

Their workouts and steroid regimens are nearly identical to that of a competitive bodybuilders.

7

No23,

Some tricks for combines…

(1) Playground ball push ups with sets of 30 ( to strengthen the stablizers since many people fatigue faster there then their prime movers) *****

(2) 200 pound benching for goal reps once a week for two sets, this is a nice submaximal way to train submaximal lifting. It is not as taxing but does replicate the demand nicely. ****

(3) Isometric holds in push-ups to handle the total TUT of reps higher then 25. Activation without the fatigue. ***

Also get a chiro to moblize the spine after the last speed day…this will allow 6 1 1/2 athletes to test 6 2!

This has worked in the past with some of the athletes I worked with…and if you look at KC, Washington, New England, and Arizona we see a nice representation of the University of South Florida and what a good strength program (classic style)! Now it is time to see what Ronnie can do, I learned a lot from Coach Elias about the art of strength coaching.

8

I would also recommend pushups with isometric holds, especially from a feet elevated position.

I wouldn’t do reps at 225# to exhaustion more than once every other week.

9

could someone explain what these are?

10

You place two playground balls (the red rubber kind) and do push ups with the hands on top of the balls. I am not a huge “balance boy” like Mr. Twist and Shout but it does provide a nice stimulus.

11

both were/are olympic standard wrestlers, i really doubt that their workouts mirror that of bodybuilders, and drugs at that level are everywhere.

from what ive seen on bootlegged tapes their training is more along the lines of strongmen, powerlifters, than BB’s, and with their MMA abilty im pretty sure could match it easily with any combine footballer, in terms of strength & conditioning

12

Wouldn’t it be a good idea to workout with lighter weight as well as heavier weight. Why neglect weight heavier than 225? This would be the same as over distance training in track wouldn’t it? I would include some workouts with 235.

13

i really doubt that their workouts mirror that of bodybuilders, and drugs at that level are everywhere.

Well maybe they’ve changed their training up, but a couple of years ago Mark Kerr was featured on an HBO program and it showed quite a bit of his training, all he did was bodybuilding type workouts - leg press, leg extension, machines, and no power work whatsoever. Mark Coleman was also featured in the Parillo performance newsletter a few years back. His routine looked identical to a bodybuilders… 6 on/1 off 1 bodypart per week etc.