Yep, one of the better juco teams in CA. Their strength coach was the S & C Coach of the Year for all colleges this past year, not just JUCO (Coach Dos Remedios).
thats one of the major keys to there success i think, hes a great guy.
Yeah I’ve been to his website a few times. Looks like he’s got them on a great program. I wish more jc programs ut here had someone like him. I’m jealous of the facilities they have access to.
his lifting look like a linear system some of his speed stuff look questionable.
Yeah I agree. I wasn’t so sure on some of the speed work. Is running in a sand pit pretty common among colleges now? I’ve never been exposed to it but I see it quite frequently being used by big time schools in their programs (and jucos for that matter).
yep, i know tenn and maimi love the pit i dont have a problem with the sandpit ,track guys have to understand that football is diff sport. i like that he train total body each workout, but if you look at his program he does speed everyday and his 2004 summer program was all interval conditioning running which isnt too bad since its summer.
Yep I hear you.
3/13/07
Tempo: 4 x 5 x 60 on grass.
- 30 seconds rest bt reps, 30 pushups, 15 jacknifes, 20 OH squats between sets + 1 min rest.
Total: 1200 yards.
3/15/07
Had to switch up last couple training days of this week. Didn’t get to a gym last night, I had to work til 11:30 last night.
Tempo:
2 x 5 x 80 @ 70%.
Upper Weights
A1.) Clean Pull from Floor 4,2,4,2 (4 x 185, 2 x 215, 4 x 200, 2 x 240)
A2.) Power Clean from Hang 4,2,4,2 (4 x 185, 2 x 205, 4 x 195, 2 x 220)
B1.) Jerk Press 3 x 6,4,4 (6 x 185, 4 x 195, 4 x 205)
B2.) Weighted Chin-Up 3 x 6,5,5 (6 x +50 lbs., 5 x +55 lbs., 5 x +60 lbs.)
C1.) Close Grip Floor Press 5,4,3 (5 x 220, 4 x 230, 3 x 235)
D1.) Lying Tricep Ext. 2 x 15 (70)
D2.) Alternate Hammer Curl 2 x 12 (30’s)
*Hang cleans aren’t feelin very smooth to me. Today was decent, could’ve been a bit better. I like the high pulls though.
Lower Weights tomorrow.
3/16/07
Speed:
6 x 20 Roll Start; 90 sec rest bt reps.
3 x 30 w/ med ball pass Roll Start; 120 sec rest bt reps.
3 x 30 w/ pulling tire; 150 sec rest bt reps.
2 x 20a-20b-10c; 4 min rest bt reps.
Weights
A1.) Back Squat (below parallel) 6,4,3,2 (6 x 315, 4 x 355, 3 x 375, 2 x 395)
A2.) Jump Squat 4 x 4 (115)
B1.) BB Step Up 3 x 8 (145)
Just a side note-- it’s amazing the difference when you lift with the football team than by yourself or with a few people. The f’n intensity in there is unreal, people throwing up crazy weight everywhere. Makes you lift weights that you didn’t think you were capable of. Just my 2 cents. I’ve definitley noticed it, since now I’m not playing football currently, but today got to work out with them again and it was awesome.
Monday 3/19/07
A1.) Front Squat (Full) 3 x 6 (195, 205, 205) 2 x 4 (230)
B1.) Single Arm Cable Row 3 x 8
C1.) Close Grip Floor Press 5,4,3 (225, 235, 240)
D1.) BB Step-Up 3 x 8 (150)
E1.) Lying Tricep Ext. 3 x 12 (75)
E2.) Alternate DB Curl 3 x 12 (35’s)
Tuesday 3/20/07
Tempo: 4 x 5 x 60 @ 70%
Wednesday 3/21/07
-Linear Speed: 3 x 30/60; accel to 30 carry out to 60.
-Non Linear Speed: 8x L drill.
Weights:
A1.) Deadlift 3,3,2 (375, 390, 405)
A2.) Snatch High Pull from Floor 3,3,2 (195, 205, 225)
A3.) Snatch from Hang to OH Squat 3,3,2,2 (115, 120, 135 x 2 x 2)
B1.) Incline Bench Press 4,3,2,2 (210, 220, 225, 230)
B2.) Bent Row 6,5,4,4 (205, 215, 225 x 2 x 4)
Ab wheel; 5 sets of 10 rollouts.
Thursday 3/22/07
Tempo: 2 x 5 x 80 @ 70%.
Complexes:
A1.) Bent Row
A2.) RDL
A3.) Clean and Jerk
A4.) Walking Lunge
4 sets of 6 reps on each exercise, no rest between lifts. 60 sec rest between sets.
3/23/07 Friday
Linear Speed
- 6 x 20m, 90 sec rest bt reps. (Roll Starts)
- 3 x 30m w/ Med Ball pass Roll Start. 150 sec rest bt reps
- 3 x 30m w/ pulling tire, 3 min rest bt reps.
- 2 x 20a-20b-10c, 4.5 min rest bt reps.
Felt pretty good. I’m going to run in 3 open 100m races in April, just for fun. No idea what I can do but I know my acceleration is very strong right now. First race is April 7.
Weights
1.) Clean Pull from Floor 4,2,4,2 (185 x 4, 225 x 2, 205 x 4, 245 x 2)
2.) Jerk Press 6,4,4 (6 x 195, 4 x 205, 4 x 210)
3.) BB Jump Squat 4 x 4 (125)
All I could fit in, I only had about 20 minutes to get stuff in, as the instructor had to leave early. Wantedto get the explosive work in at least. Didn’t get to back squat or heavy chins. I wanted to go for 405 for 2 reps today. Next week.
Im looking forward to hearing that 100m time. Also looking forward to hear your next football testing. You ran a sub 4.5 last time didn’t you?
Thanks, should be interesting. Yeah I ran 4.48 last time I tested my 40 yard dash. I think I could do that now at least. No clue though like I said earlier, I have been doing all my speed work alone and no self timing or anything. Just gauging progress by how I feel. Each week feels a bit better.
Quick - WHat is the reasoning behind the rolling starts for accels?
What I meant by roll start, should’ve been moreso phrased as a “falling start”. I didn’t roll into the accel, just started from standing position and lean forward until I am about to fall then sprint. Basically from a 2 point stance. No rolling into the accel just to be clear.
JC:
what up man? i been out of town for the weekend and get back tomorrow. able to get to a computer to say hi real quick.
looks like things are going well in the program. glad things are doing well and feeling a bit better from week to week.
coming up will be a deload week and we shall change things up for you including those 100’s in April.
I’ll mail you again when i have some more time. keep up the hard work and talk soon…
Bert
De-Load Week
3/26/07
A1.) Front Squat 3 x 6 (210)
B1.) Single Arm Cable Row 2 x 8 (100)
C1.) Close Grip Floor Press 2 x 4 (225)
D1.) BB Step-Up 2 x 8 (135)
E1.) DB Alternate Curl 2 x 10 (35’s)
E2.) Lying Tricep Ext. 2 x 10 (75)
Some ab work thrown in there too.
I figured I was missing something. Thanks, and keep up the good work. Are you still playing ball next fall?