Training Camp and In-Season

[qb0708]

Just stoppin by. Lookin good and congrats on the good season so far.

Thanks man

[qb0708]

Workout from Yesterday

Done after practice, so no warm up

Front Squat
115x10
115x8
115x6
115x4

Hang Power Clean
115x8
115x6
115x4
115x2

RDL
95x12
95x12
95x12
95x12

Seated Cleans
15 2x20

Assisted Pull Ups
4x12

[qb0708]

Dynamic Warm-Up

(not going to post this as it's always about the same)

Weight Room

Fire Hose Body Rows
4x12

KB Swings
3x12

KB Snatches
3x6

Log C&J
3x12

Plate Complex
2x15

Gym
Blue Band Squats
3x20

Leg Flexion/Adduction
3x20

Hip Mobility Circuit

Med Ball Throws

Pike Press

[07hudson]

You do a lot of interesting exercises. They have you doing different stuff in the weight room as a QB? Or is that pretty common for skill players

[qb0708]

You do a lot of interesting exercises. They have you doing different stuff in the weight room as a QB? Or is that pretty common for skill players

Nobody trains any different. Lineman, Quarterbacks, Wide Receivers, its all the same.

[federaldb59]

Is that just for inseason? It seems strange that the program dosent differ between big and small players. Still lookin good by the way. Hows the season goin.

[qb0708]

Is that just for inseason? It seems strange that the program dosent differ between big and small players. Still lookin good by the way. Hows the season goin.

Nope we don't change anything between big and small players, at least we didn't last year. We sputtered the last 2 weeks, probably have to win out to make a regional bowl game.

[qb0708]

After Practice

Front Squat
95x10
95x8
95x6
95x4

Hang Clean
95x8
95x6
115x4
115x2

Assisted Pull Ups
3x12 (4 unassisted first set)

Seated DB Cleans
15 2x20

[qb0708]

Dynamic Warm-UP

Hurdle Mobility Circuit

Med Ball Throw Circuit x12 (Side & OH)

Blue Bands
Squats 3x20
Pull-downs 2x20

Body Rows 4x12
KB Snatch 30 3x6
KB Swing 50 3x12

Plate Circuit 3x12 (Shovel, Circle, Press, Rows)

[qb0708]

Squat
Bw x10
135x8
185x6
225x4
235x2

Hang Clean
135x6
155x4
185x2
205x1

RDL
135 3x12

Bench
95x8
125x6
135x4
155x2

Towel Pulls
3x12

Seated Cleans
2x20 15

Decided to move a bit up in the percentages relative to 1RM this week, felt nice and fresh and good after the workout too, pretty happy with the way strength feels right now, from the preparedness level now I'd say my strength levels are well above 90%

[qb0708]

Active/Dynamic Warm Up
Hurdle Mobility x2

Blue Bands
Squats 2x20
Pull-Downs w/ Abduction/Adduction 2x20

Med Ball Squat Jumps 6lbx15

Swiss Ball Abs
Crunches 2x50
V-Pass 2x20

Body Rows 4x12

KB Swings 50 3x12

KB Snatches 25 3x6

Shoulder Plate Complex
25lb Over Shoulder, Around Head, Rows, Press 2x15

[qb0708]

Active Warm-Up and Dynamic Stretches

Barbell Squat
Bw x10
135x10
225x8
275x6
315x4
365x2

Bench
Bar x10
95x8
135x6
155x4
185x2

Hang Clean
115x6
135x4
175x2
205x1

DB RDL
60s 4x12

Seated Cleans
10lb Plate 2x20

Hose Pulls
3x12

Plank Circuit

Decided to get after it a bit today and up the weight quite a bit, all the weight felt real light even though the top sets are about 85% of my training max for the Squat (425 TRM) & Bench (220 TRM).

These weights are based off of what my projected max was using the formula of Weight x Reps x .0333 + Weight = Projected Max, then I take 90% of the Projected Max and get my training max. This has worked great for in-season lifting, as I would bet I could easily hit my training max weight plus 5% for both lifts.

[07hudson]

You squat 425? That's pretty damn solid man

[qb0708]

You squat 425? That's pretty damn solid man

Actually I've done 475 during football testing earlier this spring.

In the summer I was using 5/3/1 for the last part of my workouts before I left for camp.

The best I managed on the "3" day was 380x8 for squat (which comes out to 480), and 190x9 for bench (which comes out to 245).

For in-season I take 90% of my projected max (480, 245), then use that as my training max (425, 220), and I take percentages off of the training max for the loading parameters of the squat and bench.

This keeps the weights sub-maximal and CNS stress minimum during the in-season, while still allowing for strength and muscle retention.

[qb0708]

Workout from yesterday

Active Warm Up
Dynamic Stretches
Hip Mobility Hurdle Circuit

Blue Bands
Squats x20
Pull Downs x20
Abduction/Adduction x20

Med Ball Throw Circuit
Rotational x10
OH x10

Swiss Ball Pike Press
x15

Fire Hose Body Rows
2x12

KB Snatch
25 2x6

KB Swings
50 2x12

25lb Plate Complex
Over Shoulder, Around Head, Rows, Press
10, 8, 9 One continuous set

[qb0708]

Active Warm Up
Dynamic Stretches

Squat
135x10
205x6
275x3
355x2
395x1 92% of Training (In-Season) Max

Bench
Bar x10
135x8
155x3
185x2
215x1 97% of Training (In-Season) Max

Hang Clean
Bar xReps
135x3
185x1
205x1
225x1

RDL
135 3x6

Notes: Extremely happy with these results, these weights both felt sub-maximal. These weights were taken to get a rough gauge of where strength levels are at the present time.

I'm very confident that my strength levels have not undulated by more than 2% in the Barbell Squat (about 10lbs) along with 2-4% (4-8lbs) in the Barbell Bench Press.

Due to the fact of a unknown schedule (be it Athletic Practice or Physical Preparation) past this Saturday, changes in programming will be made as they need to occur. There is a possibility of the continuation of the season depending on the performance of the team and other teams in this weeks games.

In the previous year we took maxes the week after the season ended due to our new S&C coach not knowing the teams current strength levels. I am unaware what will be decided by our coaches regarding physical preparation in the week preceding the scholastic break for Thanksgiving.

If we are given the week to ourselves, I will precede to start accumulating from an anatomical and physiological standpoint via General Preparation exercises for certain joints & their specific movements, that I feel are lacking in muscle cross section & strength development, along with continued utilization of compound multi-joint movements (via Squats and Presses) in the sub-maximal external loading ranges with regards to my own training maxes. Other accessory movements (GHR, RDL, Dips, Chins, Rows, Pre-hab exercises, etc.), which I deem vital in my continued preparation and PASM, will also be utilized.

Simultaneous development of aerobic capacity (via Tempo Runs, Various pieces of Conditioning Equipment, Oxidative Capacity Exercises involving lunges, squats, med ball throws, etc.) will be utilized in hopes of a decrease in body mass & fat.

My hopes are I will be able to construct and utilize a Two week block from this coming Monday, until my return to school the Monday after Thanksgiving.

After returning to school, there will also be a 12 day "gray period", before the beginning of Winter Break, where I am unaware what will be done from a physical preparation standpoint.

Once the scholastic break for Christmas starts, I will continue to Accumulate with regards to my bodies physical weaknesses, along with Intensifying the external loads of the Multi Joint Movements, while continuing to utilize the accessory exercises.

I will be creating a new log with an appropriate title for the time from the end of the Competitive season, until the beginning of the spring season for American Collegiate Football.