Transcript Applied Strength Training For Football

Applied Strength Training For Football
Robert McAdams
www.robertwmcadams.com
Off-Season Purposes
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What’s the purposes of the off-season?
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Main Purpose: Increased Team Ability
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Secondary: Increased Team Character
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Comradery, Work Ethic, Discipline, Motivation, & Pride
Conclusion
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Primary: *Strength, *Power, Speed, Bodyweight
Aux.: Skills/Tech—Footwork, Blocking, Tackling
Strength & Power are PRIMARY concern of MAIN off-season purpose
What the main purpose (or use) of the “Weightroom”?
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Increased Strength & Power—PERIOD!
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So don’t “do everything” in the weightroom, just get strong & powerful
Speed will improve with very little agility training AND + strength & power
Bodyweight will increase with very little emphases AND + strength & power
Tackling, blocking, & other skills are best taught in pads—not the weightroom
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These skills are also improved with very little training AND + strength & power
Character traits will be learned along the way, no need to focus on them
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These traits will be improved with very little emphasis AND + strength & power
Strength/Power Principles
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How is Strength/Power Built?
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Multi-joint movements/exercises
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Low Volume & Fatigue—low reps, more rest
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No isolation exercises
Strength: Squat, Bench, & Rows
Power: Snatch, Clean
Strength: 3-6 rep range
Power: 1-3 rep range
3 min rest between sets
Increase Intensity—bar weight increases over time
Exercise Technique—MASTER few VS “Doing” many
The Basic 5x5 Program
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Mon/Wed/Fri “5x5 Heavy” Days
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Group A (split, then flip-flop)
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3 min/set, 15 min/ex
Snatch, Clean 5x3r
35 min
3 min/set, 15 min/ex
Team Abs
10 min
Tu/Th “20x1 Tech/AG” Days
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Group A
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Snatch, Clean 20x1r
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Agilities, Dots
Bounding, Lines
80 minutes
40 min
1 min/set, 20 min/ex
Group B
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35 min
Group B (all one, then all other)
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Squat, Bench/Row 5x5
80 minutes
40 min
10 min/ex
10 min/ex
Wed “Power” Days
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Same as M/W/F except with 85% of normal weight
The Condensed (JH) Version
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Mon/Wed/Fri “5x5 Heavy”
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Group A (flip-flop)
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3 min/set, 10 min/ex
Snatch, Clean 3x3
20 min
3min/set, 10 min/ex
Team Abs
5 min
Tu/Th “20x1 Tech/AG”
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45 minutes
Group A
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Snatch 10x1, Clean 12x1
22 min
1 min/set, 10 min/ex
Group B
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Squat, Bench/Row 3x5
20 min
Group B
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45 minutes
Agilities, Dot Drill, Lines
22 min
7 min/ex
Wed “Power” Days
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Same as M/W/F except with 85% of normal weight
Details of the Program
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All variables remain CONSTANT/CONSISTENT
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Consistency helps kids/coaches understand/implement program
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Exercises: Squat, Bench/Row, Snatch, Clean
Volume: 5x5, 5x3r, 20x1r
Heavy (or Power) days are all IDENTICAL
Technique days are all IDENTICAL
Kids/Coaches know what to do & expect in only a few weeks
Weight Accountability *numbers that mean something*
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Initially “Heavy Weight” is 75% of max
Weight up 5lb if all 5x5 done, down 20lb if not done
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Insures the kids will increase much more than decrease
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Affects kid’s body—adapt to ever-increasing weight
Affects kid’s view of weightroom—they expect to get stronger
Weights written down on sheet by athlete after 5th set
Coach will put Mon weights on the new sheet every week
Technique days are 70% of Monday Weights Snatch & Clean
Power days are 85% of Mon Weights for ALL Exercises
HVY-PWR-EZ
Weight Chart
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Used Tu/Th for technique day weight
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Used Wed for power day weight
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Ex. Mon = 275 5x5 Squat (HVYPWR)
240lb range +/- to keep group same
Used for “max range” or aiming point
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Ex. Mon = 205 Clean 5x3 (HVYEZ)?
145lb range +/- to keep group same
Ex. 275 Squat 5x5, 205 Clean 5x3
Likely max = (PWRHVY for 5x3,
PWRHVY + down 1 for 5x5)
Squat = 340lb range, Clean = 235lb range
Chart Made With Microsoft Excel
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Column 1 “15 + cell (above it = 100)” &
drag it down until desired max weight
Column 2 “round (.85 * cell (to left)/5, 0) *
5” & drag down to bottom
Column 3 “round (.7 * cell (to left)/5, 0) *
5” & drag down to bottom
HVY
PWR
EZ
100
85
70
115
100
80
130
110
90
145
125
100
160
135
110
175
150
125
190
160
135
205
175
145
220
185
155
235
200
165
250
215
175
265
225
185
280
240
195
295
250
205
310
265
215
325
275
230
340
290
240
355
300
250
370
315
260
385
325
270
400
340
280
Example Weekly Sheet From Estill County, KY
Feb 27, 2006 (Front Side)
Squat 5x5
27-Feb
M
Last
W
Row 5x5
F
M
Bench 5x5
W
F
M
Baber
9
325
250
180
Benedict
9
315
250
155
Carson
9
345
250
210
Covey
9
250
225
180
McIntosh
9
280
250
190
Peiffer
9
200
195
155
Puckett
9
245
200
130
Walling
9
250
210
175
Wiseman
9
245
220
135
Witt
9
290
250
190
W
F
Example Weekly Sheet From Estill County, KY
Feb 27, 2006 (Back Side)
Snatch 5x3
27-Feb
M
Last
W
Clean 5x3
F
M
W
Dot Drill
F
Tu
Baber
9
155
195
56
Benedict
9
165
210
44
Carson
9
170
215
58
Covey
9
125
155
53
McIntosh
9
145
185
63
Peiffer
9
115
145
63
Puckett
9
115
145
60
Walling
9
140
175
48
Wiseman
9
125
160
54
Witt
9
145
185
61
Weight
Th
Estill County, KY Weightroom
Coaches’
Office
Squatting Key Coaching Points
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Squat is King of Strength Exercise
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Kids have to get down to below parallel to get benefits
Coach “through heels”
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Coach “taking a dump”
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Sit back on your heels (going down)
Should be able to wiggle toes through the whole squat
Keep your heels down (at the bottom)
Push through your heels (coming up)
Sit back like you’re “taking a dump”
Don’t get crap on your feet… Sit way back, shoulders forward
Punish—Group: for ANY kids squatting above parallel
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Call out each groups number of above parallel squats = team up-downs
This really cuts down on above parallel squatting
Bench/Rows Coaching Points
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Upper body is less coaching intensive than lower body
Bench Press (Chest/Front Shoulder/Arm)
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Big breath at top hold, descend slowly “on track” to bottom
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Bar below nipples (sternum) w/ elbows in to body/lats tight
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Drive elbows up and press to over eyes—focus on elbows
Deadlift barbell
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Bend over to approx 45-60 degree angle
Pull bar back to belly with focus on elbows
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Smooth into and out of the chest, no bounce
Row (Upper Back/Rear Shoulder/Arm)
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“Big air tight!”, you can’t over-coach breathing properly
Smooth decent, not jerky or fast
“Break bar over your belly”
“Smooth stretch…” going down + big breath
Honestly, I don’t care much about either of these…
I do them because…
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Kids love bench + pretty muscles
Shoulder stability and strength helps avoid injuries
They promote some balance to this leg-dominant program
Alterations, Problems, Resolutions
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Alterations to 5x5
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Add the “Power” day Wednesday
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Good for after all kids tap out 1-2 times on all exercises
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Starting weight is best 5x5 (weight before last decrease) minus 15-20lb
Only increase on Mon/Fri
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Should last you another 4-6 weeks with few decreases
Problems
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This should happen around 6-8 weeks in
5x5 doesn’t encourage muscle growth BEST*
5x5 doesn’t fatigue kids BEST*
Kids need to gain muscle at some point…
Resolutions
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Fatigue-Strength Training
Only done AFTER base strength/tech established (3+ mo of 5x5)
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4-6 week training period with growth increase w/ same type strength progression
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Phase 1 “Max 12/Drop 12’s” (max 12, followed by 3x12 less weight, 45s timed rest for 2-3 wk)
Phase 2 “Max 10/20” (max 10, followed by max 20, 4-5 min rest, 2-3 wk)
Phase 3 “Max 8/15” (max 8, followed by max 15, 4-5 min rest, 2-3 wk)
Weight increased in progression like in 5x5—up 5 if complete, down 10 if not complete
Kids must EAT MORE FOOD + DRINK MILK DURING THIS PHASE
5x5 fits right into this programming (right after it for 6-9 weeks)
Questions?
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Feel free to contact me at either…
www.robertwmcadams.com
[email protected]