T Nation

Combine CAD Program


#1

can you guys take a look at this program and give me some feedback? also my with this program would i be ok performing speed and agility on mon and thur with tempo run on tue and fri are would that be too much?

Combine: RB/WR:
Comment:
WEEK 1:
Mon: Lower Body Ascending Set 1 Set 2 Set 3 Set 4
1rep max/exercise: RPXWT RPXWT RPXWT RPXWT
warmup: glut hams 3x10
full back squat 3-0-1 tempo 4x7x80
power clean 4x5x83
jump squat 4x10x20
hurdle hops 3x10
bounding 3x10
decline situps 4x10

Tue:
warmup: db shrugs/physio pushups 2x15 2x8
incline 1rm
weight dips 3x5
1 arm row 8 6 5
scapular retraction 3x30sec
shoulder complex 2x20
forearm curl 15 12

Thur: Lower Body Descending
warmup: gluthams 3x10
stepup jumps 3x10
depth jumps 3x10
jump squat reset 4x10x20
hang snatch 4x5x83
full front squat 3-0-1 tempo 4x7x80
speed russ twist 4x15

Fri:
warmup: db shrugs/glut hams 2x15 3x10
sp bp 6x3x50
rep work at 225 goal 18reps 135x5 185x3 18x2x60sec
pushdowns work the rack
horz pullups 20 18 16 14
plate raises/3sec hold 3x15
hammer curls 20 18 16
quasi iso pushups 3x20secx35lb

Combine: RB/WR:
Comment:
WEEK 2:
Mon: Lower Body Ascending Set 1 Set 2 Set 3 Set 4
1rep max/exercise: RPXWT RPXWT RPXWT RPXWT
warmup: glut hams 3x10
full back squat 3-0-1 tempo 5x6x83
power clean 5x4x85
jump squat 5x9x22
hurdle hops 4x10
bounding 4x10
decline situps 4x10

Tue:
warmup: db shrugs/physio pushups 2x15 2x8
3 board press 1rm
weight dips 3x5
1 arm row 8 6 5
scapular retraction 3x30sec
shoulder complex 2x20
forearm curl 15 12

Thur: Lower Body Descending
warmup: gluthams 3x10
stepup jumps 4x10
depth jumps 4x10
jump squat reset 5x9x22
hang snatch 5x4x85
full front squat 3-0-1 tempo 5x6x83
speed russ twist 4x15

Fri:
warmup: db shrugs/glut hams 2x15 3x10
sp bp 6x3x50
rep work at 225 goal 18reps 135x5 185x3 12x3x60sec
pushdowns work the rack
horz pullups 20 18 16 14
plate raises/3sec hold 3x15
hammer curls 20 18 16
quasi iso pushups 2x30secx45lb

Combine: RB/WR:
Comment:
WEEK 3:
Mon: Lower Body Ascending Set 1 Set 2 Set 3 Set 4
1rep max/exercise: RPXWT RPXWT RPXWT RPXWT
warmup: glut hams 3x10
full back squat 3-0-1 tempo 6x5x85
power clean 6x3x88
jump squat 6x8x25
hurdle hops 5x10
bounding 5x10
decline situps 4x10

Tue:
warmup: db shrugs/physio pushups 2x15 2x8
bench press 5rm
weight dips 3x5
1 arm row 8 6 5
scapular retraction 3x30sec
shoulder complex 2x20
forearm curl 15 12

Thur: Lower Body Descending
warmup: gluthams 3x10
stepup jumps 5x10
depth jumps 5x10
jump squat reset 6x8x25
hang snatch 6x3x88
full front squat 3-0-1 tempo 6x5x85
speed russ twist 4x15

Fri:
warmup: db shrugs/glut hams 2x15 3x10
sp bp 6x3x50
rep work at 225 goal 18reps 135x5 185x3 9x4x60sec
pushdowns work the rack
horz pullups 20 18 16 14
plate raises/3sec hold 3x15
hammer curls 20 18 16
quasi iso pushups 1x60secx45lb

Combine: RB/WR:
Comment:
WEEK 4:
Mon: Lower Body Ascending Set 1 Set 2 Set 3 Set 4
1rep max/exercise: RPXWT RPXWT RPXWT RPXWT
warmup: glut hams 3x10
full back squat 3-0-1 tempo 3x4x88
power clean 3x2x90
jump squat 3x7x27
hurdle hops 2x10
bounding 2x10
hang leg raises 4x10

Tue:
warmup: db shrugs/physio pushups 2x15 2x8
2 board bench press 1rm
weight dips 3x5
1 arm row 8 6 5
scapular retraction 3x30sec
shoulder complex 2x20
forearm curl 15 12

Thur: Lower Body Descending
warmup: gluthams 3x10
stepup jumps 2x10
depth jumps 2x10
jump squat reset 3x7x27
hang snatch 3x2x90
full front squat 3-0-1 tempo 3x4x88
stand situps 4x15

Fri:
warmup: db shrugs/glut hams 2x15 3x10
sp bp 6x3x50
rep work at 225 goal 18reps 135x5 185x3 7x5x60sec
pushdowns work the rack
horz pullups 20 18 16 14
plate raises/3sec hold 3x15
hammer curls 20 18 16
quasi iso pushups 3x20secx35lb

Combine: RB/WR:
Comment:
WEEK 5:
Mon: Lower Body Ascending Set 1 Set 2 Set 3 Set 4
1rep max/exercise: RPXWT RPXWT RPXWT RPXWT
warmup: glut hams 3x10
full back squat 3-0-1 tempo 4x6x85
power clean 4x4x88
jump squat 4x9x22
depth jumps 3x12
stepup jumps 3x12
hang leg raises 4x10

Tue:
warmup: db shrugs/physio pushups 2x15 2x8
bp 3rm
weight dips 3x5
1 arm row 8 6 5
scapular retraction 2x45sec
shoulder complex 2x25
100 db hold time time

Thur: Lower Body Descending
warmup: gluthams 3x10
stepup jumps 3x12
depth jumps 3x12
jump squat reset 4x9x22
hang snatch 4x4x88
full front squat 3-0-1 tempo 4x6x85
stand situps 4x15

Fri:
warmup: db shrugs/glut hams 2x15 3x10
sp bp 6x3x50
rep work at 225 goal 18reps 135x5 185x3 6x6x60sec
pushdowns work the rack
horz pullups 20 20 18 18
plate raises/3sec hold 3x20
hammer curls 20 18 16
quasi iso pushups 2x30secx45lb

Combine: RB/WR:
Comment:
WEEK 6:
Mon: Lower Body Ascending Set 1 Set 2 Set 3 Set 4
1rep max/exercise: RPXWT RPXWT RPXWT RPXWT
warmup: glut hams 3x10
full back squat 3-0-1 tempo 5x5x88
power clean 5x3x90
jump squat 5x8x26
hurdle hops 4x12
bounding 4x12
hang leg raises 4x10

Tue:
warmup: db shrugs/physio pushups 2x15 2x8
floor press 1rm
weight dips 3x5
1 arm row 8 6 5
scapular retraction 2x45sec
shoulder complex 2x25
100 db hold time time

Thur: Lower Body Descending
warmup: gluthams 3x10
stepup jumps 4x12
depth jumps 4x12
jump squat reset 5x8x26
hang snatch 5x3x90
full front squat 3-0-1 tempo 5x5x88
stand situps 4x15

Fri:
warmup: db shrugs/glut hams 2x15 3x10
sp bp 6x3x50
rep work at 225 goal 18reps 135x5 185x3 5x7x60sec
pushdowns work the rack
horz pullups 20 20 18 18
plate raises/3sec hold 3x20
hammer curls 20 18 16
quasi iso pushups 1x60secx45lb

Combine: RB/WR:
Comment:
WEEK 7:
Mon: Lower Body Ascending Set 1 Set 2 Set 3 Set 4
1rep max/exercise: RPXWT RPXWT RPXWT RPXWT
warmup: glut hams 3x10
full back squat 3-0-1 tempo 6x4x90
power clean 6x2x90
jump squat 6x7x27
hurdle hops 5x12
bounding 5x12
hang leg raises 4x10

Tue:
warmup: db shrugs/physio pushups 2x15 2x8
bp 1rm
weight dips 3x5
1 arm row 8 6 5
scapular retraction 2x45sec
shoulder complex 2x25
100 db hold time time

Thur: Lower Body Descending
warmup: gluthams 3x10
jump squat reset 5x12
depth jumps 5x12
jump squat 6x7x27
hang snatch 6x2x90
full front squat 3-0-1 tempo 6x4x90
speed russ twist 4x15

Fri:
warmup: db shrugs/glut hams 2x15 3x10
sp bp 6x3x50
rep work at 225 goal 18reps 135x5 185x3 4x8x60sec
pushdowns work the rack
horz pullups 20 20 18 18
plate raises/3sec hold 3x20
hammer curls 20 18 16
quasi iso pushups 3x20secx35lb

Combine: RB/WR:
Comment:
WEEK 8:
Mon: Lower Body Ascending Set 1 Set 2 Set 3 Set 4
1rep max/exercise: RPXWT RPXWT RPXWT RPXWT
warmup: glut hams 3x10
full back squat 3-0-1 tempo 3x3x92
power clean 3x2x95-100
jump squat 3x6x30
hurdle hops 2x12
bounding 2x12
hang leg raises 4x10

Tue:
warmup: db shrugs/physio pushups 2x15 2x8
4 board press 1rm
weight dips 3x5
1 arm row 8 6 5
scapular retraction 2x45sec
shoulder complex 2x25
100 db hold time time

Thur: Lower Body Descending
warmup: gluthams 3x10
stepup jumps 2x12
depth jumps 2x12
jump squat reset 3x6x30
hang snatch 3x2x95-100
full front squat 3-0-1 tempo 3x3x92
stand situps 4x15

Fri:
warmup: db shrugs/glut hams 2x15 3x10
sp bp 6x3x50
rep work at 225 goal 18reps 135x5 185x3 4x9x60sec
pushdowns work the rack
horz pullups 20 20 18 18
plate raises/3sec hold 3x20
hammer curls 20 18 16
quasi iso pushups 2x30secx45lb

Combine: RB/WR:
Comment:
WEEK 9:
Mon: Set 1 Set 2 Set 3 Set 4
1rep max/exercise: RPXWT RPXWT RPXWT RPXWT
sp bench 6x3x50
bench press 2x10x185
db row 2x6

BELOW YOU WILL SEE THE SPEED AND AGILITY SECTION:
Week 1:
Mon: 330
Speed mobilty warmup: see sheet
10x10
4x20 sleds
5x30
4xshuttle
catch balls

Tue: 1120
dynamic warmup: see sheet
14x80 <75% with pushups and abs btw

Thur: 260
Speed mobilty warmup: sheet
10x10
8xflying 10-10
4xshuttle
catch balls

Fri: 1600
dynamic warmup: see sheet
100-100-200-100
100-200-100-100
100-100-100-100
100 -100
pushup and abs btw

Week 2:
Mon: 350
Speed mobilty warmup: sheet
10x10
5x20 sleds
5x30
4xshuttle
catch balls

Tue: 1120
dynamic warmup: see sheet
14x80 <75% with pushups and abs btw

Thur: 280
Speed mobilty warmup: sheet
10x10
6xflying 10-20
4xshuttle
catch balls

Fri: 1600
dynamic warmup: see sheet
100-100-200-100
100-200-100-100
100-100-100-100
100 -100
pushup and abs btw

Week 3:
Mon: 120
Speed mobilty warmup: sheet
Test
2x20
2x40
2xshuttle
catch balls

Tue: 1120
dynamic warmup: see sheet
14x80 <75% with pushups and abs btw

Thur: 150
Speed mobilty warmup: sheet
5xflying 10-20
2xshuttle
catch balls

Fri: 1600
dynamic warmup: see sheet
100-100-200-100
100-200-100-100
100-100-100-100
100 -100
pushup and abs btw

Week 4:
Mon: 360
Speed mobilty warmup: sheet
8x10
6x20 sleds
4x40
4xshuttle
catch balls

Tue: 1120
dynamic warmup: see sheet
14x80 <75% with pushups and abs btw

Thur: 280
Speed mobilty warmup: sheet
10x10
6xflying 20-10
4xshuttle
catch balls

Fri: 1600
dynamic warmup: see sheet
100-100-200-100
100-200-100-100
100-100-100-100
100 -100
pushup and abs btw

Week 5:
Mon: 380
Speed mobilty warmup: sheet
8x10
5x20 sleds
5x40
4xshuttle
catch balls

Tue: 1120
dynamic warmup: see sheet
14x80 <75% with pushups and abs btw

Thur: 340
Speed mobilty warmup: sheet
10x10
8xflying 20-10
3xshuttle
3xvj
catch balls

Fri: 1600
dynamic warmup: see sheet
100-100-200-100
100-200-100-100
100-100-100-100
100 -100
pushup and abs btw

Week 6:
Mon: 120
Speed mobilty warmup: sheet
Test
2x20
2x40
2xshuttle
catch balls

Tue: 1120
dynamic warmup: see sheet
14x80 <75% with pushups and abs btw

Thur: 120
Speed mobilty warmup: sheet
4xflying 20-10
2xvj
catch balls

Fri: 1600
dynamic warmup: see sheet
100-100-200-100
100-200-100-100
100-100-100-100
100 -100
pushup and abs btw

Week 7: 340
Mon:
Speed mobilty warmup: sheet
6x10
5x20 sleds
2x40/2x50
4xshuttle
catch balls

Tue: 1120
dynamic warmup: see sheet
14x80 <75% with pushups and abs btw

Thur: 420
Speed mobilty warmup: sheet
10x10
8xflying 20-20
3xshuttle
3xvj
catch balls

Fri: 1600
dynamic warmup: see sheet
100-100-200-100
100-200-100-100
100-100-100-100
100 -100
pushup and abs btw

Week 8: 120
Mon:
Speed mobilty warmup: sheet
Test
2x20
2x40
4xshuttle
catch balls

Tue: 1120
dynamic warmup: see sheet
14x80 <75% with pushups and abs btw

Thur: 300
Speed mobilty warmup: sheet
10x10
5xflying 20-20
3xshuttle
3xvj
catch balls

Fri: 1600
dynamic warmup: see sheet
100-100-200-100
100-200-100-100
100-100-100-100
100 -100
pushup and abs btw

Week 9: 120
Mon:
Speed mobilty warmup: sheet
2x20
2x40
2xshuttle

Tue: 240
dynamic warmup: see sheet
4x60 tempos


#2

also guys i am wondering would performing speed and agility work on mon and thur and tempo on tue and fri be too much on this program?


#3

it is pretty pants man over training and unless your juicin it is just oo much on your system.

i take it your are training fo rfootball in whichi case you need to stick to pylos first, then olys, then big lift, then accessories on lower body days.

upper body you can westside style with a ME and dynamic effort (compensatory accelloration is useful for all footballers ). need to also do accessory lifts on this exercises. on these days one you can do agility work and one you can do speed work.

g to drsquat and dowload there football ebook for $5 well worht it IMO


#4

why do you think its overtraining the speed and agility work is pretty low vol and the tempo running is for recovery. the two upper body days i am training for the 225 bench so i have one max effort then one rep day. the lower body program is a version of the CAD power program, so plz tell me how i may be overtrainning?


#5

I have used the CAD program many times always with great success and i think you will have great success with it also. Looking at your program it look pretty good i really like how you are training for the 225 bench test and your speed and agility is not that bad if anything i would probably cut back to one tempo but thats it, i like how you have your acc and start work on mon and starts and max speed on thur. the lower body power program on mon and thur looks good also like how you have the bsq on mon then fsq on thur - overall looks good make sure your diet is good.


#6

thanks for your input man, thats what i thought the program didnt look over kill to me but also my work capacity is high also. ill keep updated how things go.


#7

what a lot of people don't realize about training is that someone new to it would probably die after a week of doing what you just wrote down.

then again, someone who's been playing football and is used to running around, tackling and lifting weights for hours a day thinks of this as something to do in the off season for conditioning and building up for the next season, combine, whatever.

Work capacities differ for everyone, someone who hasn't pushed their body to adapt to a lot of stimulus would be overtraining on this. Then again, if you're used to doing this much shit, it'll probably be fine.

Basically, this isn't something you can just jump into and expect to see gains as opposed to burning out. good luck, hopefully you're conditioned to the point that this will be of benefit.


#8

can you give ur thoughts why u feel hes during too much, its pretty much the CAD program with some westside combine prep bp work on tue and fri:

In part 1 of this series I introduced an new type of power training called Ascending-Descending training. This is a method developed by strength coach extraordinaire Jean Boutet. Part 2 will explain how one can use the Ascending-Descending principles for upper body training and how to design a weekly training schedule. The article is gonna be repetitive, it pretty much is the same thing as part 1 except for the exercises, periodization and exercise explanations.
The nuts and bolts
The method is simple. It uses a series of exercises, each different in nature in regard to the F = ma equation. It will use one pure slow-speed strength exercise (or limit strength exercise), one strength-speed exercise, one speed-strength exercise, one reactive strength exercise and one bounding exercise.

Exercises:
1. Bench press / Incline bench press
2. Push press
3. Medicine ball throw from chest
4. Depth push-ups
5. Half power push ups for reps
The workout is done twice per week. The first time you start with no.5 and work up to no.1 (ascending training). In the second training you start with no.1 and work your way down to no.5 (descending training). This way, you emphasize the high speed movements once and the slower speed movements with a greater strength component once also. This will allow you to get an incredibly powerful and explosive upper body!

Program design
While it's not set in stone, I recommend using a 3-1 approach to this training. This means that you increase the volume during the first 3 weeks, then cut it down drastically during the fourth week to allow the body to surcompensate. During week 3 you should be at the end of the line ... you should be tired and somewhat fatigued (although not excessively). Performance-wise that third week is your lowest point (keep that in mind!), but during the fourth week you get better and better and when you start a new 4 weeks cycle you are much improved compared to the first cycle. This progression is maintained for 3 cycles.
Here's what a sample program might look like. You'll notice that I do not write the reps, sets and load immediately. Right after the workout description there will be a list of periodization tables for each exercise explaining how much to do every week. BTW, the exercises are not supersetted, you do all the sets for exercise one then move on to exercise two etc.
The program tables
Table 1. Exercises and training density
Training Day Exercise Rest intervals btw. sets
Tuesday 1/2 power push ups 1-2 minutes
Depth push ups 1-2 minutes
Med. Ball throw 2-3 minutes
Push press 2-3 minutes
Bench press 3-4 minutes

Friday Bench press 3-4 minutes
Push press 2-3 minutes
Med. Ball throw 2-3 minutes
Dept push ups 1-2 minutes
1/2 power push ups 1-2 minutes

Table 2. Periodization for the bench press
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Reps 7 6 5 4 6 5 4 3
Sets 4 5 6 3 4 5 6 3
Load 80 % 83 % 85 % 88 % 85 % 88 % 90 % 92 %
Tempo 3-0-1 3-0-1 3-0-1 3-0-1 3-0-1 3-0-1 3-0-1 3-0-1

Table 3. Periodization for the push press
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Reps 5 4 3 2 4 3 2 1
Sets 4 5 6 3 4 5 6 3
Load 83 % 85 % 88 % 90 % 88 % 90 % 92 % 95-100 %
Tempo Explosive Explosive Explosive Explosive Explosive Explosive Explosive Explosive

Table 4. Periodization for the medicine ball throw
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Reps 10 9 8 7 9 8 7 6
Sets 4 5 6 3 4 5 6 3
Load 10-20lbs 10-20lbs 10-20lbs 10-20lbs 10-20lbs 10-20lbs 10-20lbs 10-20lbs
Tempo Explosive Explosive Explosive Explosive Explosive Explosive Explosive Explosive

Table 5. Periodization for the depth push ups
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Reps 10 10 10 10 12 12 12 12
Sets 3 4 5 2 3 4 5 2
Load BW* BW* BW* BW* BW* BW* BW* BW*
Tempo Explosive Explosive Explosive Explosive Explosive Explosive Explosive Explosive
*) The load is body weight only

Table 6. Periodization for the 1/2 power push ups for reps
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Reps AMAP10* AMAP15* AMAP20* AMAP15* AMAP20* AMAP25* AMAP30* AMAP25*
Sets 3 4 5 2 3 4 5 2
Load BW** BW** BW** BW** BW** BW** BW** BW**
Tempo Explosive Explosive Explosive Explosive Explosive Explosive Explosive Explosive
*) Refer to As Much reps As Possible, the number refers to the amount of time. So AMAP10 means as much reps as possible in 10 seconds.
**) The load is body weight only
Constructing the workouts
To build your workouts you simply have to look at the periodization tables. Let's say that you are in week 3 and that it's your Friday workout. That would give you:
1. Bench press
6 sets of 5 reps with 85% using a tempo of 301, 3-4 minutes between sets
2. Push press
6 sets of 3 reps with 88%, 2-3 minutes between sets
3. Medicine ball throw from chest
5 sets of 10 reps with 10-20lbs, 2-3 minutes between sets
4. Depth push ups
5 sets of 10 with your body weight, 1-2 minutes between sets
5. 1/2 power push ups for reps
5 sets of AMAP20 with your bodyweight, 1-2 minutes between sets


#9

thanks bodsled thats exactly how i have my lower body setup. my upper body is a lil diff, max effort upper one day and a speed and rep day on day 2 to prepare me for the 225.


#10

just completed my first workout today im ready to run a 4.35, it went very well. ill keep u guys updated.


#11

[/quote] go to drsquat and dowload there football ebook for $5 well worht it IMO[/quote]

I second this. It takes all the guess work out of the training process for you and lets you concentrate on getting ready for your season.
Will42


#12

i dont need to my bro train college and nfl guys and i have faith in what he is doing, like i said my work capacity is high i have been training since i was 11yrs old. i belive i can handle it. i cant wait to do the 100reps at 225 on fri-lol.


#13

Why did you ask for feedback if you are confident in your program?


#14

like i said in my 225 thread im always wanting to learn and just trying to see what others are thinking.


#15

just to let you guys know that i am about to complete my third week and everything is going great, vj has been going up each week.