Let me help you with your sports performance

[y0lked]

Strength and Conditioning Specialist certification and Exercise Science degree will be obtained in the spring so send me your questions so I can help you, your questions will help me prepare for my certification exam. I have worked as a high school strength and conditioning coach for football and played college athletics.


Ask away. Please be specific on your sport, age, stats, goals and training/nutrition habits.

[ottawatim]

Strength and Conditioning Specialist certification and Exercise Science degree will be obtained in the spring so send me your questions so I can help you, your questions will help me prepare for my certification exam. I have worked as a high school strength and conditioning coach for football and played college athletics.


Ask away. Please be specific on your sport, age, stats, goals and training/nutrition habits.

Not me but my kid. 15 year old female. Plays basketball and softball. 5'6" 140. Dislocated knee cap in spring so needs to strengthen quads a lot but wants to improve strength overall for better performance.

[y0lked]

Not me but my kid. 15 year old female. Plays basketball and softball. 5'6" 140. Dislocated knee cap in spring so needs to strengthen quads a lot but wants to improve strength overall for better performance.

What are her limitations? Is she done with rehab and PT? Can she run? Do knee extensions?

[ottawatim]

What are her limitations? Is she done with rehab and PT? Can she run? Do knee extensions?

No limitations. She has been cleared to play all sports. Just want to strengthen the muscles that hold the kneecap in place to reduce the risk of it happening again. She is doing knee extensions now.

[jamalfudge]

No limitations. She has been cleared to play all sports. Just want to strengthen the muscles that hold the kneecap in place to reduce the risk of it happening again. She is doing knee extensions now.

I had meniscus surgery this spring and have had more muscle loss than I would have expected. I've been doing banded standing leg extensions and banded terminal knee extensions. What's been helping the most (I didn't get this recommendation until recently) was backward step ups, in a staircase is fine. She should try and use as little support or push off from the good leg.

Apologies for interrupting but thought I'd share my experience.

[y0lked]

No limitations. She has been cleared to play all sports. Just want to strengthen the muscles that hold the kneecap in place to reduce the risk of it happening again. She is doing knee extensions now.

I had meniscus surgery this spring and have had more muscle loss than I would have expected. I've been doing banded standing leg extensions and banded terminal knee extensions. What's been helping the most (I didn't get this recommendation until recently) was backward step ups, in a staircase is fine. She should try and use as little support or push off from the good leg.

Apologies for interrupting but thought I'd share my experience.

This is great. Thanks for your input. I would also add hamstring work. Leg curls and leg extensions working back to back is always good to get that knee joint working to stabilize in opposite directions. I will get some more stuff on this and get back to you with a PM ottawatim.

[VeganBrahh]

You ever make workout routines?

[y0lked]

You ever make workout routines?

Yes. What are you training for?

[VeganBrahh]

Yes. What are you training for?

I race motocross, and have reached that point where fitness goes hand-in-hand with skill level, im looking for a routine to keep up strength while staying as light as possible. Cardio is key and forearms get tired after like 15 laps.

[Moose334]

What kind of workouts should I be doing for athletic performance for basketball and high jump? So far I just do some lighter/explosive weights along with sprints twice a week

[ottawatim]

Thanks y0lked.

[y0lked]

I race motocross, and have reached that point where fitness goes hand-in-hand with skill level, im looking for a routine to keep up strength while staying as light as possible. Cardio is key and forearms get tired after like 15 laps.

Core, core, core. Youre strapped to a moving piece of metal so you dont need much overall strength but you do need cordination. As far as im concerned you should be doing alot of execises that bring your limbs to the middle of the body. Flys, adductors etc. also grip strength, shoulder and lumbar spine fatigue can be addressed with deadlifts. both heavy ones and high rep sets. ill put it all toghether for you next post.

What kind of workouts should I be doing for athletic performance for basketball and high jump? So far I just do some lighter/explosive weights along with sprints twice a week

4 days a week: 2 heavy resistance training days with squats 3x6, deadlifts 3x6, lunges 3x6 per leg and calf raises 3x10 with the other day playing basketball and working on box jumps, rim/backboard/net touches. Do some jumps where youre just trying to get as high off the ground as possible and some where you're jumping as quickly as possible for about 15 times in a row. Transition from impact to off the ground ASAP.

No limitations. She has been cleared to play all sports. Just want to strengthen the muscles that hold the kneecap in place to reduce the risk of it happening again. She is doing knee extensions now.

Shes cleared to play sports, what kind of resistance training has she done? Im assuming you have atleast had her on a leg extension machine and that she has gotten the majority of her strength back? Keep track of the differences in loads between the legs on extensions and once those are equal move to Body weight squats, walking and progressing to running on uneven surfaces. Lastly barbell squats, lunges, calf raises, adductor/abductor machines, GHR all these exercises should be used. Start with 2 sets of 8 reps on these and incorporate as many exercises as she can. If there is muscle pain due to weakness she should be able to push through it unless it becomes sever. Check her joint laxity, too much laxity will slow down her recovery. Once she can get to 2x8 reps slowly start increasing the volume if she is willing.

2x8
2x10
2x12
2x15
3x10
3x12
3x15
4x8

etc

this outlines the basic concepts right here
http://www.sosmed.org/protocols/pt-p...ISLOCATION.pdf

[goljat99]

Hi! Im a 16 year old football player. I play running back and need to improve my speed and explosiveness. Could you recommend good offseason programs? Incorporating sprints, plyos? I weigh in at about 190-195

bench 225 when last tested few months ago
dl 330
Sq 265
40yd dont even know something around 5... bad i know
Thx

[y0lked]

Hi! Im a 16 year old football player. I play running back and need to improve my speed and explosiveness. Could you recommend good offseason programs? Incorporating sprints, plyos? I weigh in at about 190-195

bench 225 when last tested few months ago
dl 330
Sq 265
40yd dont even know something around 5... bad i know
Thx

Hey brotha no problem, football is my area of expertise. The first thing you need to know is that your offseason program will not be the same all the way up to 2-a-days. It will be broken down into 3 mesocycles in which off season will be the one of the three macrocycles. The other two macrocycles will be summer practice/preseason and the last mesocycle will be in-season.

Because of the conditioning work you will be doing during preseason you will need to gain all of the LBM you can during the off season. You will need to increase your 1rm's, explosive power, and with that will come speed. Little conditioning work will be done in off season because it will hamper your offseason gains. Recent literature has shown that football players can get into "in season conditioning" in as little as 4-6 weeks. That means you will be in the weight lifting microcycle for much much longer than the conditioning microcycle. About 2-3 weeks before your summer training begins we will transition into more conditioning work.

Training program:
Each workout should take you no longer than 50-65 minutes and you will be lifting 4 days a week to start. You will absolutely need to make sure your diet is very very good or the training will not be very beneficial. Carbs carbs carbs! No limit on the number of carbs you can eat, keep your fats below 100 and also keep protein as high as possible while limiting to 1-2 protein shakes per day and the rest through lean meats.

You will be focusing on three different aspects of training: 1) common resitance training (squats, deadlifts, presses, rows, pullups and curls) 2) explosive lifts (cleans, jerks, Overhead squats and snatches (overhead squats and cleans will take a while to get some decent weight but will be insanely beneficial later) 3) explosive movements (sleds, box jumps, long jumps, ball tosses)

Program design: You will do this program for 4 weeks and then on the 5th week I want you to take 30% off all the weights you were using and cut 1 set off. This is a deload week. You wont make the gains during the three weeks, you make the gains on the deload week. This is absolutely imperative. This program will absolutely send you into overtraining if you do not do the deload week correctly. Adversely, if you do not push yourself during the week this program wont help you either.

The first 2 weeks of this program I want you to get accommodated with the workouts and get a feel for where you are at. No injuries, if you havent done one of these movements watch some videos and focus on technique, dont worry about the weight. After the first 2 weeks, really start pushing yourself. Then the deload will come week 5, week 6 and 7 will be intensification weeks and then week 8 we will test your maxes on all the exercises as well as the long jump and standing jump.
Monday:
Power cleans 4 sets 5 reps (technique, technique, technique! If you want to get the most out of your training you will need help with this, sending me videos is the best way)
Back squats 4 sets 7 reps
Push Press 3 sets 7 reps
Sled pushes (7, 20 yards explosive pushes with weight that will not make you slow down towards the finish line, but still heavy enough to force exertion, push it forward and then pull it back to the starting position. if you dont have a sled go get an old tire and tie a rope to it)
Rope crunches 3 sets 20 reps

Tuesday:
Bench press 4 sets 7 reps
Barbell Lunges 3 sets 7 reps per leg
Bicep curls 3 sets 10 reps
Box Jumps (I want to see a total of 10 jumps where you really push yourself for height, if you dont have access to a box find an object that you can jump over safely or have your dad help you build some stackable boxes from plywood)

Wednesday: rest and eat. If you can do yoga (even from youtube on your floor) that will really help with mobility, core and recovery

Thursday:
Overhead squats (use a 7 foot broom stick or go to home depot and get pvc and cap one side, fill it with sand and then cap the other side. Ill need to see videos of this)
Front Squats 4 sets 7 reps
Deadlifts 3 sets 7 reps
Pullups 3 sets while stopping one rep before failure
Standing Long jumps- 10 total jumps rest 30 sec between jumps.

Friday:
Overhead squats 5 sets of 5 reps working on technique
kettlebell swings 3 sets of 12 reps
Med Ball tosses, 15 reps tossing it as high as possible, 15 reps tossing it as far as possible in front of you
seated calf raises 5 sets of 10 reps
DB curls 3 sets of 10 reps
Tricep Extensions 3 sets of 10 reps

Saturday and Sunday: rest rest rest, yoga again if you are really dedicated, stretch/foam roll if you get tight. Focus on recovery and eat the diet, especially at night have as much carbs and protein as possible before bed. Do not worry about weight gain, once conditioning season comes that weight will come off nicely and you will be even faster since you will have worked on explosiveness with a higher body weight.

I want you to start a log in the sports journals http://forum.bodybuilding.com/forumdisplay.php?f=501 so i can monitor your progress and help you along the way. Good luck! You have a tremendous base and you're going to be leaps and bounds better than the competition. Football is my focus, ive worked in many football weight rooms with high class athletes. The ones who dedicate themselves to their training get all the playing time.

[goljat99]

Hey brotha no problem, football is my area of expertise. The first thing you need to know is that your offseason program will not be the same all the way up to 2-a-days. It will be broken down into 3 mesocycles in which off season will be the one of the three macrocycles. The other two macrocycles will be summer practice/preseason and the last mesocycle will be in-season.

Because of the conditioning work you will be doing during preseason you will need to gain all of the LBM you can during the off season. You will need to increase your 1rm's, explosive power, and with that will come speed. Little conditioning work will be done in off season because it will hamper your offseason gains. Recent literature has shown that football players can get into "in season conditioning" in as little as 4-6 weeks. That means you will be in the weight lifting microcycle for much much longer than the conditioning microcycle. About 2-3 weeks before your summer training begins we will transition into more conditioning work.

Training program:
Each workout should take you no longer than 50-65 minutes and you will be lifting 4 days a week to start. You will absolutely need to make sure your diet is very very good or the training will not be very beneficial. Carbs carbs carbs! No limit on the number of carbs you can eat, keep your fats below 100 and also keep protein as high as possible while limiting to 1-2 protein shakes per day and the rest through lean meats.

You will be focusing on three different aspects of training: 1) common resitance training (squats, deadlifts, presses, rows, pullups and curls) 2) explosive lifts (cleans, jerks, Overhead squats and snatches (overhead squats and cleans will take a while to get some decent weight but will be insanely beneficial later) 3) explosive movements (sleds, box jumps, long jumps, ball tosses)

Program design: You will do this program for 4 weeks and then on the 5th week I want you to take 30% off all the weights you were using and cut 1 set off. This is a deload week. You wont make the gains during the three weeks, you make the gains on the deload week. This is absolutely imperative. This program will absolutely send you into overtraining if you do not do the deload week correctly. Adversely, if you do not push yourself during the week this program wont help you either.

The first 2 weeks of this program I want you to get accommodated with the workouts and get a feel for where you are at. No injuries, if you havent done one of these movements watch some videos and focus on technique, dont worry about the weight. After the first 2 weeks, really start pushing yourself. Then the deload will come week 5, week 6 and 7 will be intensification weeks and then week 8 we will test your maxes on all the exercises as well as the long jump and standing jump.
Monday:
Power cleans 4 sets 5 reps (technique, technique, technique! If you want to get the most out of your training you will need help with this, sending me videos is the best way)
Back squats 4 sets 7 reps
Push Press 3 sets 7 reps
Sled pushes (7, 20 yards explosive pushes with weight that will not make you slow down towards the finish line, but still heavy enough to force exertion, push it forward and then pull it back to the starting position. if you dont have a sled go get an old tire and tie a rope to it)
Rope crunches 3 sets 20 reps

Tuesday:
Bench press 4 sets 7 reps
Barbell Lunges 3 sets 7 reps per leg
Bicep curls 3 sets 10 reps
Box Jumps (I want to see a total of 10 jumps where you really push yourself for height, if you dont have access to a box find an object that you can jump over safely or have your dad help you build some stackable boxes from plywood)

Wednesday: rest and eat. If you can do yoga (even from youtube on your floor) that will really help with mobility, core and recovery

Thursday:
Overhead squats (use a 7 foot broom stick or go to home depot and get pvc and cap one side, fill it with sand and then cap the other side. Ill need to see videos of this)
Front Squats 4 sets 7 reps
Deadlifts 3 sets 7 reps
Pullups 3 sets while stopping one rep before failure
Standing Long jumps- 10 total jumps rest 30 sec between jumps.

Friday:
Overhead squats 5 sets of 5 reps working on technique
kettlebell swings 3 sets of 12 reps
Med Ball tosses, 15 reps tossing it as high as possible, 15 reps tossing it as far as possible in front of you
seated calf raises 5 sets of 10 reps
DB curls 3 sets of 10 reps
Tricep Extensions 3 sets of 10 reps

Saturday and Sunday: rest rest rest, yoga again if you are really dedicated, stretch/foam roll if you get tight. Focus on recovery and eat the diet, especially at night have as much carbs and protein as possible before bed. Do not worry about weight gain, once conditioning season comes that weight will come off nicely and you will be even faster since you will have worked on explosiveness with a higher body weight.

I want you to start a log in the sports journals so i can monitor your progress and help you along the way. Good luck! You have a tremendous base and you're going to be leaps and bounds better than the competition. Football is my focus, ive worked in many football weight rooms with high class athletes. The ones who dedicate themselves to their training get all the playing time.

Damn that is downright amazing thanks a lot. I'll try to get footage of the exercises you asked and start that log. On thursdays overhead squats can i just do them regularly with barbell? And on the box jumps will i do the 10 reps straight like in a one set or take my time between reps? And can i do any skill/sprinting/agility work?

[y0lked]

Damn that is downright amazing thanks a lot. I'll try to get footage of the exercises you asked and start that log. On thursdays overhead squats can i just do them regularly with barbell? And on the box jumps will i do the 10 reps straight like in a one set or take my time between reps? And can i do any skill/sprinting/agility work?

Overhead squats are real tough to get good form with, most people either keep the bar too far behind their ears, hyper extend the lumbar spine or dont have the mobility to get to proper depth. It took me a solid 3 workouts to get my bar path right with a stick. Also, just check your shoulder mobility before you attempt the bar. Last thing we need is you starting with the bar and tearing your labrum. If you want to do the overhead squats with the stick at home and then work up to the bar thats cool.

On the box jumps give yourself 15-30 seconds rest. Its not a conditioning exercise its how high can you jump exercise. What kind of skill and agility work do you have in mind? Do you have a QB you can work with making cuts? That sort of thing? Or are you wanting to do speed ladders quickness type stuff? We will 100% work sprints into the mix later on down the road, right now you dont need to sprint. We will use sprints to increase your 40 time and to get you into conditioning as well as develop leg strength. But right now trying to do sprints is like drag racing a corvette with a civic engine. The clutch is fine, the driver can launch the car but the power isnt there yet. Resistance training will make you faster, remember when you lift heavy you will stimulate tissue remodeling of fast twitch muscle fibers, as well as slow twitch, which is how we get you faster AND in shape without the detriments of actually running.

Let me know what you have in mind for the sport specific training.

[onoratofelix]

hello mr. y0lked
i am currently playing basketball and soccer as a goalkeeper.
i need those explosive vertical and explosive speed,strength

i am currently not really happy with my big thigh, i want it smaller a bit like a basketball or soccer athlete and also want bigger arms.
i can bench 80kg
dead 130kg
squats 100kg
overhead press 60kg
row 70kg
all of them with 5 reps +

here is my current program :
i do a 3 days a week FBW
monday
bench 2x5,1x5+
squats 2x5,1x5+
pull up 2x5,1x5+
lat raise (cable) 2x8,1x8+
bicep curls 2x12+

wednesday
overhead press 2x5,1x5+
deadlift 1x5+
row 2x5,1x5+
lower to upper cable fly 2x15
biceps curls 2x12+

friday same as monday

and the next week with i switch the wednesday's training into monday and friday, and monday's to wednesday.

how to have a strong legs but without too much size ? thanks a lot

[goljat99]

Overhead squats are real tough to get good form with, most people either keep the bar too far behind their ears, hyper extend the lumbar spine or dont have the mobility to get to proper depth. It took me a solid 3 workouts to get my bar path right with a stick. Also, just check your shoulder mobility before you attempt the bar. Last thing we need is you starting with the bar and tearing your labrum. If you want to do the overhead squats with the stick at home and then work up to the bar thats cool.

On the box jumps give yourself 15-30 seconds rest. Its not a conditioning exercise its how high can you jump exercise. What kind of skill and agility work do you have in mind? Do you have a QB you can work with making cuts? That sort of thing? Or are you wanting to do speed ladders quickness type stuff? We will 100% work sprints into the mix later on down the road, right now you dont need to sprint. We will use sprints to increase your 40 time and to get you into conditioning as well as develop leg strength. But right now trying to do sprints is like drag racing a corvette with a civic engine. The clutch is fine, the driver can launch the car but the power isnt there yet. Resistance training will make you faster, remember when you lift heavy you will stimulate tissue remodeling of fast twitch muscle fibers, as well as slow twitch, which is how we get you faster AND in shape without the detriments of actually running.

Let me know what you have in mind for the sport specific training.

Yeah I can work with QB giving me hand offs, me running routes, doing cuts and stuff like that. I'll begin your program next monday.

[Bodybuild3]

Cool thread! Any tips on dealing with patellar tendonitis?

[y0lked]

hello mr. y0lked
i am currently playing basketball and soccer as a goalkeeper.
i need those explosive vertical and explosive speed,strength

i am currently not really happy with my big thigh, i want it smaller a bit like a basketball or soccer athlete and also want bigger arms.
i can bench 80kg
dead 130kg
squats 100kg
overhead press 60kg
row 70kg
all of them with 5 reps +

here is my current program :
i do a 3 days a week FBW
monday
bench 2x5,1x5+
squats 2x5,1x5+
pull up 2x5,1x5+
lat raise (cable) 2x8,1x8+
bicep curls 2x12+

wednesday
overhead press 2x5,1x5+
deadlift 1x5+
row 2x5,1x5+
lower to upper cable fly 2x15
biceps curls 2x12+

friday same as monday

and the next week with i switch the wednesday's training into monday and friday, and monday's to wednesday.

how to have a strong legs but without too much size ? thanks a lot

If youre an athlete and your goal is athletic performance you shouldnt care much about your size, especially if you have big strong legs. That is a very good thing and is reflective in your lifts. Keep your conditioning up for soccer and basketball with running and playing your sport, as well as those explosive lifts, and you will be just fine.

[onoratofelix]

If youre an athlete and your goal is athletic performance you shouldnt care much about your size, especially if you have big strong legs. That is a very good thing and is reflective in your lifts. Keep your conditioning up for soccer and basketball with running and playing your sport, as well as those explosive lifts, and you will be just fine.

okay...
so i wont need to add any exercise anymore ?

actually i never did any explosive lifts
any suggestion? like decreasing the weight etc.

ps: actually i never really train plyo and as for training soccer as a goalkeeper, i only do it sometimes and it is very seldom, so can u give me some advice? like incorporating some moves on my gym day to have explosive movement

[y0lked]

okay...
so i wont need to add any exercise anymore ?

actually i never did any explosive lifts
any suggestion? like decreasing the weight etc.

ps: actually i never really train plyo and as for training soccer as a goalkeeper, i only do it sometimes and it is very seldom, so can u give me some advice? like incorporating some moves on my gym day to have explosive movement

when I say explosive lifts im refering to cleans, snatches, jerks. The squat, deadlift and presses all help with those lifts. Youre a goalie, you need to be able to jump high and laterally. To be quite honest you should be doing the same workout as the football workout I prescribed above to goljat99. The only change I would make is adding in some hip flexion exercises to help with your kicking strength. As a goalie, correct me if im wrong, you basically stand in front of the goal until a shot comes your way and then you have less than a second to get to that ball. Therefore you should be training explosively. If you were a defense man or forward your training would be different as they need crazy endurance because they are running constantly.

[thamanz]

I already have a strong base of strength, but I want to apply it to playing
football(american), I used to play football in HS, but want to play in college now. Lost a lot of my explosiveness and mobility, as I mainly focused on powerlifting. I have roughly 1.5yrs to reach goals.

Goals:
Play D1 football
Get stronger
Sprint 4.5-4.6 40yd (was doing this in HS, but lost it, now doing 4.9-5.0 range)
Dunking, stupid goal, but I used to be able to dunk in freshmen year of highschool

Stats:
21
5'9
185lbs

Maxes:
3x315 Squat
3x375 Deadlift
1x315 Bench

Prior Training:
Sheiko 4 day split, just changed into 531 with conjugate system
2 days working on speed/plyometrics (just added this in 3 weeks ago)

[VeganBrahh]

Core, core, core. Youre strapped to a moving piece of metal so you dont need much overall strength but you do need cordination. As far as im concerned you should be doing alot of execises that bring your limbs to the middle of the body. Flys, adductors etc. also grip strength, shoulder and lumbar spine fatigue can be addressed with deadlifts. both heavy ones and high rep sets. ill put it all toghether for you next post.

4 days a week: 2 heavy resistance training days with squats 3x6, deadlifts 3x6, lunges 3x6 per leg and calf raises 3x10 with the other day playing basketball and working on box jumps, rim/backboard/net touches. Do some jumps where youre just trying to get as high off the ground as possible and some where you're jumping as quickly as possible for about 15 times in a row. Transition from impact to off the ground ASAP.


Shes cleared to play sports, what kind of resistance training has she done? Im assuming you have atleast had her on a leg extension machine and that she has gotten the majority of her strength back? Keep track of the differences in loads between the legs on extensions and once those are equal move to Body weight squats, walking and progressing to running on uneven surfaces. Lastly barbell squats, lunges, calf raises, adductor/abductor machines, GHR all these exercises should be used. Start with 2 sets of 8 reps on these and incorporate as many exercises as she can. If there is muscle pain due to weakness she should be able to push through it unless it becomes sever. Check her joint laxity, too much laxity will slow down her recovery. Once she can get to 2x8 reps slowly start increasing the volume if she is willing.

2x8
2x10
2x12
2x15
3x10
3x12
3x15
4x8

etc

this outlines the basic concepts right here
http://www.sosmed.org/protocols/pt-p...ISLOCATION.pdf

Awesome brah, i'll definitely focus on that

[y0lked]

I already have a strong base of strength, but I want to apply it to playing
football(american), I used to play football in HS, but want to play in college now. Lost a lot of my explosiveness and mobility, as I mainly focused on powerlifting. I have roughly 1.5yrs to reach goals.

Goals:
Play D1 football
Get stronger
Sprint 4.5-4.6 40yd (was doing this in HS, but lost it, now doing 4.9-5.0 range)
Dunking, stupid goal, but I used to be able to dunk in freshmen year of highschool

Stats:
21
5'9
185lbs

Maxes:
3x315 Squat
3x375 Deadlift
1x315 Bench

Prior Training:
Sheiko 4 day split, just changed into 531 with conjugate system
2 days working on speed/plyometrics (just added this in 3 weeks ago)

With that strength based and workout experience at 21 years old I would put you on a program that involves maintaining and improving your bench squat and deadlift while aiming to improve the clean and jerk, and a little bit of snatch work. Along with those power movements alot of explosive bodyweight movements like pushes, pulls jumps and tosses. What position do you want to play in college?

[thamanz]

With that strength based and workout experience at 21 years old I would put you on a program that involves maintaining and improving your bench squat and deadlift while aiming to improve the clean and jerk, and a little bit of snatch work. Along with those power movements alot of explosive bodyweight movements like pushes, pulls jumps and tosses. What position do you want to play in college?

All of those are still gradually increasing. havent done any Olympic lifts for years, you believe them to be necessary? Back in high school I played RB, but I have a lot of power so was thinking on FB but Im bit on small side.

I built a plyo box and was wondering on how I should incorporate explosive movements or plyometric work. Also what should be done for conditioning and what days you think? Tempos?

So far Im running 531 conjugate system like so:
Monday - bench 531 with 5x10 BBB 50% max, triceps, lats pd, face pulls, weighted abs
Tuesday- Lateral Speed work from Joe defranco Combine training book
Wednesday - Deadlift 531, deficient deadlifts, curls, shrugs, side laterals, weighted abs
Thurday- Rest
Friday- Squats 531, front squats, calves, leg ext, leg curl, weighted abs
Sat & Sun- Rest

[y0lked]

All of those are still gradually increasing. havent done any Olympic lifts for years, you believe them to be necessary? Back in high school I played RB, but I have a lot of power so was thinking on FB but Im bit on small side.

I built a plyo box and was wondering on how I should incorporate explosive movements or plyometric work. Also what should be done for conditioning and what days you think? Tempos?

So far Im running 531 conjugate system like so:
Monday - bench 531 with 5x10 BBB 50% max, triceps, lats pd, face pulls, weighted abs
Tuesday- Lateral Speed work from Joe defranco Combine training book
Wednesday - Deadlift 531, deficient deadlifts, curls, shrugs, side laterals, weighted abs
Thurday- Rest
Friday- Squats 531, front squats, calves, leg ext, leg curl, weighted abs
Sat & Sun- Rest

Yeah oly lifts really help transfer the strength from power lifting into speed and moving fast. Jump training is really the ultimate test of how powerful you are in relationship to body weight, especially for skill positions. These are great movement pattern builders, as well as progress tracking tests to help you through mesocycles. Also they don't tax the CNS like the slow powerlifting movements. Do you have access to bands or chains? Since you are experienced in the squat and deadlift I would love to see you change up your training protocol for accomidating resistance. Chains and bands are great for creating the neural pathways of "move fast". You ever see that guy squatting in the rack for 10 reps and every single rep looks like 90% of his 1rm but he keeps grinding out reps? That guy has no idea how to move fast. Im not saying youre that guy but with chains and bands you can be the opposite of that guy.

Some changes I would make. Less bodybuilding exercises, more athletic movements.
Monday - bench 531 with 5x10 BBB 50% max, triceps, lats pd, face pulls, weighted abs
Tuesday- Push press 4x8 Lateral Speed work from Joe defranco Combine training book
Wednesday - Power Cleans 4x3, Deadlift 531, curls, side laterals, weighted abs
Thurday- Rest
Friday- Squats 531, front squats, 15 Long Jumps, weighted abs, 10 vertical med-ball tosses for height, carry something heavy for a long distance (both in front of your body and on the side of it)
Sat & Sun- Rest

Why are you waiting 1.5 years?

[thamanz]

Yeah oly lifts really help transfer the strength from power lifting into speed and moving fast. Jump training is really the ultimate test of how powerful you are in relationship to body weight, especially for skill positions. These are great movement pattern builders, as well as progress tracking tests to help you through mesocycles. Also they don't tax the CNS like the slow powerlifting movements. Do you have access to bands or chains? Since you are experienced in the squat and deadlift I would love to see you change up your training protocol for accomidating resistance. Chains and bands are great for creating the neural pathways of "move fast". You ever see that guy squatting in the rack for 10 reps and every single rep looks like 90% of his 1rm but he keeps grinding out reps? That guy has no idea how to move fast. Im not saying youre that guy but with chains and bands you can be the opposite of that guy.

Some changes I would make. Less bodybuilding exercises, more athletic movements.
Monday - bench 531 with 5x10 BBB 50% max, triceps, lats pd, face pulls, weighted abs
Tuesday- Push press 4x8 Lateral Speed work from Joe defranco Combine training book
Wednesday - Power Cleans 4x3, Deadlift 531, curls, side laterals, weighted abs
Thurday- Rest
Friday- Squats 531, front squats, 15 Long Jumps, weighted abs, 10 vertical med-ball tosses for height, carry something heavy for a long distance (both in front of your body and on the side of it)
Sat & Sun- Rest

Why are you waiting 1.5 years?

I figured something like that, I just hear so many different things, researching for powerlifting is a lot simpler than for football. Aren't the Olympic lifts more complicating and easy to mess up though? Ive done some in the past, but I had a coach there. Ironically Sheiko asked for chain work, but I ended up just doing speed sets with 50-65% of maxes, though I could pick some up. I can understand that picture. On Sheiko I was benching 4 times a week, squating twice and deadlifting twice, so volume from 531 isnt really taxing me as much.

For farmer walks, Why carry something infront and on sides of body? Wouldnt that just be the same thing?

And that is because Im currently attending state college with no football team, but when Im done here I will go to University, in 1 year. I added 0.5 year because I will start university in winter when football season is already over

[y0lked]

I figured something like that, I just hear so many different things, researching for powerlifting is a lot simpler than for football. Aren't the Olympic lifts more complicating and easy to mess up though? Ive done some in the past, but I had a coach there. Ironically Sheiko asked for chain work, but I ended up just doing speed sets with 50-65% of maxes, though I could pick some up. I can understand that picture. On Sheiko I was benching 4 times a week, squating twice and deadlifting twice, so volume from 531 isnt really taxing me as much.

For farmer walks, Why carry something infront and on sides of body? Wouldnt that just be the same thing?

And that is because Im currently attending state college with no football team, but when Im done here I will go to University, in 1 year. I added 0.5 year because I will start university in winter when football season is already over

Yeah powerlifting is just "lets overrach the body like crazy and then recover from it, then do it again" which works, if you dont break in the middle of overreaching lol. I like 5/3/1 alot, it will work great for you if you want to keep doing it and just add some specific speed exercises in. Farmer walks with loads in the front will stimulate different muscles and also work the spine and hip stabilizers differently than just side loaded. In front loaded the spinal erectors work to create trunk extension where as in side loaded you get a contralateral exercise that works the spinal erectors and mainly quadratus lomborum to prevent lateral trunk flexion to the loaded side, thus the reason you have to switch hands. I love these kinds of exercises!!! As for the oly lifts, power cleans are just as technical as a well executed squat. The snatch is an unnatural movement that does require some stability in joints that most people have never experiences before. I personally dont think that the snatch should be trained heavy.... ever. For football its just not necessary. The snatch does teach us about the proper way to hings, and requires a TON of core stability during force production, which is what we are after for sports performance. For someone that has never trained olympic lifts before, all we need is to get you to overhead squat and snatch grip deadlift properly.


Theres a ton you can do in the time you have! Lets get some benchmarks so we can track progress.
1) 1rms
2) 40 yard dash
3) high jump
4) long jump

[thamanz]

Yeah powerlifting is just "lets overrach the body like crazy and then recover from it, then do it again" which works, if you dont break in the middle of overreaching lol. I like 5/3/1 alot, it will work great for you if you want to keep doing it and just add some specific speed exercises in. Farmer walks with loads in the front will stimulate different muscles and also work the spine and hip stabilizers differently than just side loaded. In front loaded the spinal erectors work to create trunk extension where as in side loaded you get a contralateral exercise that works the spinal erectors and mainly quadratus lomborum to prevent lateral trunk flexion to the loaded side, thus the reason you have to switch hands. I love these kinds of exercises!!! As for the oly lifts, power cleans are just as technical as a well executed squat. The snatch is an unnatural movement that does require some stability in joints that most people have never experiences before. I personally dont think that the snatch should be trained heavy.... ever. For football its just not necessary. The snatch does teach us about the proper way to hings, and requires a TON of core stability during force production, which is what we are after for sports performance. For someone that has never trained olympic lifts before, all we need is to get you to overhead squat and snatch grip deadlift properly.


Theres a ton you can do in the time you have! Lets get some benchmarks so we can track progress.
1) 1rms
2) 40 yard dash
3) high jump
4) long jump

How would you recommend to do front farmer walks? Like bear holding a sand bag and walking? I'm also not sure if my gym would allow the noise of power cleans and some olympic lifts, as they hit the floor pretty fast. Someone busted my chops because I dropped a deadlift below my knee, as my grip gave out. I should change my deadlift grip to snatch? I'm using conventional atm.

Yeah figure I'd have time to make some decent gains, but I wanted to use my time effiecntly lol
1rm of what exercises?