T Nation

CT Offseason Football Program?


#21

would the waving up and down look like this?

135x5
185x5
155x5
205x5


#22

[quote]Christian Thibaudeau wrote:

[quote]Brian Smith wrote:

It’s interesting. I wouldn’t have thought that from reading it, since this element seems unique compared to any program I’ve read.

I asked myself why does he use two exercises in the same movement plane and, in addition, in an alternating set – why not use 1 of the exercises for double the sets?
[/quote]

You have one highly explosive exercise and one regular exercise. The goal is to transfer the explosiveness to heavy movements. The capacity to be explosive and the capacity to be explosive during loaded movements is a different capacity… of course the first one is the foundation for the second one; and it also serves as activation for the nervous system.[/quote]

Thanks. That makes sense. – It’s as though quite a different neuromuscular response at between 40-50% 1RM and at 60-75% 1RM, at least before the body is trained to be more explosive.


#23

[quote]the pale writer wrote:
would the waving up and down look like this?

135x5
185x5
155x5
205x5

[/quote]

No, the range is too wide… the load needs to be between 60 and 75% of your max. In the example above, assuming that the 205 is at the top of the training range, it gives you a max of around 255lbs. Which means that your training range should be between 155 and 205. The 135lbs is thus too light.

So it depends on what you max is.

If your max is roughly 255, the proper load would be between 155 and 205. As long as you stay within that range, shoot for maximum acceleration, and never repeat the same weight twice, you’re fine.


#24

Coach,

Wouldn’t this first phase be great for anyone who is looking to become more explosive? Seems like this would be good for anyone who isn’t already super explosive to follow before getting into something like the I,BB program.


#25

[quote]nycsfinest wrote:
Coach,

Wouldn’t this first phase be great for anyone who is looking to become more explosive? Seems like this would be good for anyone who isn’t already super explosive to follow before getting into something like the I,BB program.[/quote]

100% correct


#26

sorry pale rider for going off topic.


#27

[quote]flightposite wrote:
hi coach i hope you have an interest and passion in my question lol:) anyways i was looking at your http://www.tmuscle.com/readArticle.do?id=859906&cr= get strong get fast get vertical program and was wondering how a vertical jump program would look today with your current knowledge. thanks coach.[/quote]

  1. This has nothing to do with this thread.

  2. I cannot give away free programs to everybody who ask. I only do so when the subject is something I’m interested in at the moment and if I feel that a lot of people will benefit from it.

  3. I will rarely give program to those who specifically ask for one.


#28

ok thanks coach. but i wasnt specifically asking for a program i was just wondering how your get strong get fast get vertical program would look today. and i guess this isnt the right thread to ask that in and i apologise for that. please except my apologies i meant no dissrespect just a fan of your work.


#29

I got it now, thanks CT


#30

Looks like it should work pretty well for a fencer with slow-twitch legs as well. Thanks, CT!


#31

Thanks CT looks very nice…

Maybe its something that we can wish that you will do an article about at some point ? i remember you wrote a series once with isometric and athletes but the 3rd part were the program was to be displayed was cancelled due to technical issues… but im sure you are allready swamped with work.

but if you have time could you give us some thoughts on your basics for athlete training i know you dont like generalisations but i was thinking that you properly have some other idea than Defrancos westside with little DE work.

im thinking that you like a very much more explosive oriented training ?

also what do you think are the biggest mistakes in most athletes training (training wise… not diet)


#32

Hey CT,

This program looks great. I am a massive fan of this website and the upto date information. The IBB program looks like a leap to the future of bodybuilding.

Was just wondering whether the Football Program would apply to Rugby Union as well?? (As American Football and rugby have mostly the same physical demands.

Looking forward to future posts.

Cheers


#33

Hey CT,

This program looks great. I am a massive fan of this website and the upto date information. The IBB program looks like a leap to the future of bodybuilding.

Was just wondering whether the Football Program would apply to Rugby Union as well?? (As American Football and rugby have mostly the same physical demands.

Looking forward to future posts.

Cheers


#34

Hey CT,

This program looks great. I am a massive fan of this web site and the up to date information. The IBB program looks like a leap to the future of bodybuilding.

Was just wondering whether the Football Program would apply to Rugby Union as well?? (As American Football and rugby have mostly the same physical demands.

Looking forward to future posts.

Cheers


#35

Coach,

Thank you so much for the program. Are there minimum strength and/or conditioning requirements before attempting such a program?

Thanks,
VGM


#36

CT,

If someone wanted to add sprinting / acceleration work (10 - 40 yd sprints)to your template, would you recommend a separate “morning” session prior to Monday and Thursday’s strength workouts?

Would the sprinting further prime the CNS for the afternoon strength session, or would one be better served forgoing the running during this phase?

Please note that the sprints would be performed with sufficient rest, and not be used as conditioning work.


#37

CT first of all thanks for the program info its a huge help, im a running back myself and have been recently reading up on all your info bout hth motor units , cns activation and autoregulation . ive been tryin to implement these into a athletic performance program not so much bodybuilding. so this is a breath of fesh air. my question is would it be ok to add maybe one or two sets of max reps at the end of one of the workouts per week?


#38

[quote]workhorse34 wrote:
CT first of all thanks for the program info its a huge help, im a running back myself and have been recently reading up on all your info bout hth motor units , cns activation and autoregulation .

ive been tryin to implement these into a athletic performance program not so much bodybuilding. so this is a breath of fesh air. my question is would it be ok to add maybe one or two sets of max reps at the end of one of the workouts per week? [/quote]

Not right now. The second phase is aimed at increasing strength and size. The first phase is focused solely on improving the capacity to recruit HTMU. We don’t want ANY diverging demand to improve this foundational capacity as much as possible.


#39

PHASE II - STRENGTH AND SIZE FOCUS I
DURATION: 4 to 6 weeks

TRAINING SPLIT:
Monday: Squat & quads
Tuesday: Vertical push & pull
Wednesday: OFF
Thursday: Deadlift & hips
Friday: OFF
Saturday: Horizontal push & pull
Sunday: OFF

MONDAY

SECTION A - ACTIVATION
A. Jump onto a box in front - 3-4 sets of 5 jumps
B. Jump squat (20% body weight) - 3-4 sets of 5 jumps

SECTION B - SIZE & STRENGTH
A. Front squat - sets of 5 reps - start at roughly 50-60% and ramp up to max force point for 5 reps

B. Back squat - sets of 5 reps - ramping, start where you ended the front front squat and work up to max force for 5 reps

C. Top half back squat (slightly above 90 degrees)- ramping, start where you ended the full back squat and ramp up to max force for 5

D. Back squat - 1 set of max reps with 80% of the top weight you reached on the full back squat

TUESDAY

SECTION A - ACTIVATION
A. Medicine ball toss overhead (push press fashion) - 3-4 sets of 5 throws
B. Medicine ball slam - 3-4 sets of 5 throws

SECTION B - STRENGTH & SIZE
A. Standing military press - sets of 5 reps, start at roughly 50-60% and ramp up to max force point for 5 reps

B. Push press - ramping, start where you ended the military press and ramp up to max force for 5 reps

C. Incline bench press - 3 sets of max reps with what you ended up with on the push press

*IMPORTANT: After every set of exercises A, B and C perform a set of pull-ups… perform about 2/3 of the number of your max reps (e.g. if you can do 10 pull-ups do sets of roughly 6 reps)

D1. Preacher curl - 3-4 sets of 6 reps

D2. Seated overhead DB triceps extension - 3-4 sets of 6 reps (superset D1 and D2)

THURSDAY

SECTION A - ACTIVATION
A. Broad jumps - 3-4 sets of 5 jumps
B. 1-arm DB snatch - ramping sets of 3 reps per arm

SECTION B - STRENGTH & SIZE

A. Power high pull (lift bar up to sternum) - sets of 3 reps, start at roughly 50-60% and work up to max force for 3 reps

B. Power low pull (light bar up to belly button) - ramping, start where the high pull ended, work up to the max force set for 3 reps

C. Deadlift - ramping, start where the low pull ended and work up to the max force set for 3 reps

D. Top half deadlift in rack (just above knees) - start where the deadlift ended and work up to the max force set for 3 reps

SATURDAY

SECTION A - ACTIVATION
A. Plyo push-up - 3-4 sets of 5 reps
B. Medicine ball throw from chest - 3-4 sets of 5 reps

SECTION B - STRENGTH & SIZE

A. Close-grip bench press - sets of 5 reps, start at roughly 50-60% work up to max force set for 5 reps

B. Bench press - sets of 5 reps, start where you ended the close-grip bench and work up to max force set for 5 reps

C. Top half bench press in rack (6-8" from chest) - start where you ended the bench work up to max force set for 5 reps

*IMPORTANT: After every set of execises A, B and C perform one set of 5 reps on any horizontal rowing movement

D1. Standing DB hammer curl - 3-4 sets of 6 reps

D2. Lying DB triceps extension - 3-4 sets of 6 reps (superset D1 and D2)


#40

This is great!!! I wish I would have had this when I was still playing football.