Q&A With Former Powerlifter & Current NFL Strength Coach - Joe Carini

[joe_carini]

Originally Posted by dubz818

Do you think that there is a minimum strength requirement for each position for a player to be successful? And if so, what are those numbers?

That's an impossible question, the numbers are not important. What's important is how he can translate his strength into his position. Everybody's different.

Usually if it comes down to two players having the same ability the strongest will win out every time.

[joe_carini]

Originally Posted by FearOwnReproach

Joe, I used a thumbless grip for a long time. I also did pullups/pulldowns improperly with my elbows too far in front of me. That'll do it I'm guessing. I'll take some time off and see if it doesn't get better. There doesn't really seem like a way to get around the wrist thing except time off.

This is unbelievably awesome that we have an NFL strength trainer on this board answering our questions guys! Thanks again Joe!

Start wrapping your hand around the bar. Maybe give wrist straps a try. And possibly get tested for a pinched nerve.

[Baby_Hulk]

You mentioned earlier you don't like box squats for your athletes. Why don't you like them?

[joe_carini]

Originally Posted by Baby_Hulk

You mentioned earlier you don't like box squats for your athletes. Why don't you like them?

I've always felt that if you're squatting and sitting on a box you're defeating the purpose of learning how to use your lower body to explode out of the hole. I've had many athletes, powerlifters & non-powerlifters tell me that they injure their lower backs when box squatting from different heights and I feel that if you're relaxing for that split second on the box, that's the split second you could be exploding with the weight.

I know powerlifters like to do the box squat, especially when they're all geared up & I know its a great exercise but I've never gotten a great response from people I've trained doing box squats. We've gotten great results using other methods of squatting besides sitting on a box.

Nowhere in any sport or on athletic field are you ever sitting down.

[federaldb59]

Coach Carini's the man! Cant wait to see how much strength I gain while bein on a plan he created.

[vicjg]

Originally Posted by federaldb59

Coach Carini's the man! Cant wait to see how much strength I gain while bein on a plan he created.

In the 6 months I've been with Joe. I've put 70-75lbs on my DL. Which didn't move for an ENTIRE year before. And probably about 40-45lbs on my squat. He knows his s**t.

[federaldb59]

Originally Posted by vicjg

In the 6 months I've been with Joe. I've put 70-75lbs on my DL. Which didn't move for an ENTIRE year before. And probably about 40-45lbs on my squat. He knows his s**t.

Thats awesome. Im gonna start saving my pennies so I can take a 6 week trip to jersey.

[adolph_madjou]

Originally Posted by joe_carini

First of all, Tiki was not a powerlifter, he was an all-pro running back in the NFL. So the difference shouldn't be a surprise to you at all. The deadlift was only an exercise as part of the overall program.

March 31st, 2005 NY Post article has a great picture of Tiki DL'ing 530lbs that you can look for your own pleasure.

Mr. Carini,

Watch out for the sausage-smuggling internet haters. Thank you for your time.

-Adolph Madjou

[Entkommen115]

Originally Posted by adolph_madjou

Mr. Carini,

Watch out for the sausage-smuggling internet haters. Thank you for your time.

-Adolph Madjou

If you are referring to cjdelaney then you are incorrect. He was curious and asking a legitimate question. Everyone here respects Coach Carini and are simply trying to learn everything they can from his expertise.

His resume speaks for itself and no one is hating on him.

[oregonpanthers]

This is the plan I been on for 2 weeks so far. I have one more week to go on it for this training block.

I have recently switched from bodybuilding to powerlifting as of early September this year. So far I am eating this stuff up like never before! The transition has been well worth it in every regard. The novelty of powerlifting is a welcomed change for me.

My plan below is one I developed myself so that I can still maintain a small aspect of muscle size via isolation movements but otherwise the rest is built around getting strong as hell in the 3 key lifts period!

The yellow cell is the major lift of the day for that workout. I work up to that load and rep number starting at 60% and going progressively higher every set untill the final set which is listed below. All assistance moves are performed at the reps and % load listed, no ramping loads takes place with those.




I am 205lbs right now, about 12.5% at 6'1''. I am 25 years old. Looking to do a USAPL meet in Jan in Milwaukee, WI as my first meet.

Best lifts now:

500 dead
375 squat
260 bench

I also do spirnt work 3x a week for 25 minutes on my none workout days for cardiovascular work and regeneration purposes. Not much else.

Joe would you make any major changes you feel must be made or stick with the plan as is?

[rkemp1]

I weigh about 245 and I am a beginner to weight lifting at age 25. I have amazing strength in my legs and have been squatting 350+ after only 5 weeks training legs but my upper body seems to be lacking that same explosiveness. What would you recommend for a beginning weight lifter to begin gaining explosive strength in bench, curls, shoulder presses?

[joe_carini]

Originally Posted by oregonpanthers

This is the plan I been on for 2 weeks so far. I have one more week to go on it for this training block.

I have recently switched from bodybuilding to powerlifting as of early September this year. So far I am eating this stuff up like never before! The transition has been well worth it in every regard. The novelty of powerlifting is a welcomed change for me.

My plan below is one I developed myself so that I can still maintain a small aspect of muscle size via isolation movements but otherwise the rest is built around getting strong as hell in the 3 key lifts period!

The yellow cell is the major lift of the day for that workout. I work up to that load and rep number starting at 60% and going progressively higher every set untill the final set which is listed below. All assistance moves are performed at the reps and % load listed, no ramping loads takes place with those.




I am 205lbs right now, about 12.5% at 6'1''. I am 25 years old. Looking to do a USAPL meet in Jan in Milwaukee, WI as my first meet.

Best lifts now:

500 dead
375 squat
260 bench

I also do spirnt work 3x a week for 25 minutes on my none workout days for cardiovascular work and regeneration purposes. Not much else.

Joe would you make any major changes you feel must be made or stick with the plan as is?

I would change the whole program. What's with the 8 sets of 4? Why would you base the lifts off of 8 sets of 4. What with all the leg curls?

Are you trying to be a sprinter or a powerlifter?

[joe_carini]

Originally Posted by rkemp1

I weigh about 245 and I am a beginner to weight lifting at age 25. I have amazing strength in my legs and have been squatting 350+ after only 5 weeks training legs but my upper body seems to be lacking that same explosiveness. What would you recommend for a beginning weight lifter to begin gaining explosive strength in bench, curls, shoulder presses?

Bench, curl & shoulder press. The only way to increase those exercises is to do those exercises and find out what assistance exercises work for you & start hammering yourself.

If you want a program, let me know and we'll figure it our for you.

[oregonpanthers]

Originally Posted by joe_carini

I would change the whole program. What's with the 8 sets of 4? Why would you base the lifts off of 8 sets of 4. What with all the leg curls?

Are you trying to be a sprinter or a powerlifter?

8 sets of 4 is all my sets for that lift, only 4 of them are work sets over 80% max. The first 4 are ramping sets of 60-80% load. I just find I seem to hit my rhythm after 4 good sets of warm ups on compound lifts.

The leg curls are for preventative means only. I end up doing a fair share of sprint work over the week with my athletes, enough that my hammies get pretty sore if I don't do somthing to keep them on par with my quads. 2 sets 2x a week cant be that bad can it?

[EVO-PT]

Hey mate,

What sort of strength program would you suggest for a rugby player in the off-season?

Im looking at starting 29 - moving onto 37 - but chaging a few things - i.e adding some plyo work in one of the days, and also using bands/chains/boards and different variations of the bench,dead and squat + having a conditioning day in there as a 4th day of training - but having it as a strongman circuit style workout.

[oregonpanthers]

Whats this "Book" I here of from all of you guys on this forum? Joe can you fill me in here? Is this a book of yours? I am interested since it seems alot of people here reference it for several training and nutritional purposes.

[BEhave]

I got some questions. How did you go about becoming a strength coach? I'm a 2nd year student in uni studying kinesiology, and doing what you do interests me.

[rkemp1]

Originally Posted by joe_carini

Bench, curl & shoulder press. The only way to increase those exercises is to do those exercises and find out what assistance exercises work for you & start hammering yourself.

If you want a program, let me know and we'll figure it our for you.

I've been doing those exercises for a good bit but I'm not sure if my weight, reps, and number of sets are effective for building strength. I would appreciate some suggestions if you have them. You have a PM.

[joe_carini]

Originally Posted by oregonpanthers

Whats this "Book" I here of from all of you guys on this forum? Joe can you fill me in here? Is this a book of yours? I am interested since it seems alot of people here reference it for several training and nutritional purposes.

http://www.amazon.com/Tiki-Barbers-P...7785043&sr=8-4

[joe_carini]

Originally Posted by EVO-PT

Hey mate,

What sort of strength program would you suggest for a rugby player in the off-season?

Im looking at starting 29 - moving onto 37 - but chaging a few things - i.e adding some plyo work in one of the days, and also using bands/chains/boards and different variations of the bench,dead and squat + having a conditioning day in there as a 4th day of training - but having it as a strongman circuit style workout.

Is it working for you?

If so, then stick with it, if not, you get stale, get back in touch and we'll make some corrections and get you out of your rut.

[joe_carini]

Originally Posted by BEhave

I got some questions. How did you go about becoming a strength coach? I'm a 2nd year student in uni studying kinesiology, and doing what you do interests me.

Apply at the school you're in. See if they offer an internship there, and get on your way.

[dubz818]

if any, what kind of supplements do you recommend for your athletes? what type of things do your athletes do to stay fresh for a 16-20 game season?

[EVO-PT]

Originally Posted by joe_carini

Is it working for you?

If so, then stick with it, if not, you get stale, get back in touch and we'll make some corrections and get you out of your rut.

Thanks mate.

What style of program/template do you use for your off-season football players?

[joe_carini]

Originally Posted by dubz818

if any, what kind of supplements do you recommend for your athletes? what type of things do your athletes do to stay fresh for a 16-20 game season?

MHP Creatine Mono
MHP Creatine Trac - Exteme NO

The extreme no has a combination of vitamin & minerals, its a little more potent. The also take MHP Probolic, which is sustained protein over 12 hour periods. And of course, their assortment of multi-vitamins, minerals, and a little extra vitamin C for recovery.

Because they've been training with be for 5-6 months off season, they are in excellent condition when they hit camp. Usually when they have a great winning season, they tend to stay a heck of a lock fresher, and their attitudes are much better. + every Tuesday is an active recovery workout.

[joe_carini]

Originally Posted by EVO-PT

Thanks mate.

What style of program/template do you use for your off-season football players?

Style? Heavier and heavier exercise. Each month that goes by from February to August 1st, every month is heavier, heavier & heavier. Some players will never do any weights that they can do than 3 reps with. Triples, doubles & singles.

PM me if you want me to put something together for you.

[ProOne]

Hey Joe, how are you....seems like things are going very well for you....it's been awhile....nice to see you're still in the game....congrats and good luck in the future

Ex NJ lifter,

Bill Romaniello

[EVO-PT]

Originally Posted by joe_carini

Style? Heavier and heavier exercise. Each month that goes by from February to August 1st, every month is heavier, heavier & heavier. Some players will never do any weights that they can do than 3 reps with. Triples, doubles & singles.

PM me if you want me to put something together for you.

Thanks mate, PM sent!

[DieHollywoodDie]

I haven't had the opportunity to read the book, but I plan on purchasing it soon.

1) How do you change lifting when in-season as to not affect game-time performance? As a D1 water polo player myself with unlimited time to workout/recover etc., I still found myself needing to cut out almost all lifting and even when downing 8-10k calories @ a lean 186 lbs I ended up at 165 at the end of my season.

2) The guys over at Westside heavily endorse the Dynamic Method. Judging by your "heavy and heavier" comments, why are you thoughts on this method and why don't you utilize it? Seems like it would be useful for athletes.

3) Do you have any methods of enhancing recovery outside of sleep and food? I saw you utilize active recovery...do you endorse using lots of icing, NSAIs, massage, etc?

4) Any good abdominal exercises or routines you would recommend for athletic performance?

5) Have you found strongman activities to be very helpful for powerlifting or athletics? I suspect farmers walks and car pulling would be great for athletes.

Thanks!

[Connelly1]

Not as much lifting related, but seems like something you would know about after training all these NFL guys, so how tall does an NFL linebacker have to be? Of course there isn't a specific height, but is it realistic for a 5'10"-5'11" guy to reach the nfl?

[BBALL233223]

Hey Joe,

After a long 2 yr layoff from exercising I'm getting back in and looking to increase overall strength. What exercises would you recommend to increase my standing broad jump, 40 yard dash and no-step vetical?

Currently I'm 5'11" 190lbs & 15-20% bodyfat. I measured my sbj at 8' yesterday and vert at 23".

I'd like to get my sbj to 10', vert to 35" and my 40 time under 4.75

Thanks,