T Nation

Football Program

#1

Hey Everyone,

Well summer training is starting up, and I'm looking for a solid program to follow.

My goals are to gain strength, gain/maintain size, and develop explosivness.

During our workouts, coaches will implement plyometrics, so I think, in terms of my lower body explosion, I should be fine.

I considered WS4SB, but come to the conclusion that I can handle a higher strength training frequency. Simply put, I have good-really good recovery abilites. That + lots of sleep and food.

I have been strength training for 2 years now, and feel like I have a really strong base to build off.

I'm a strong advocator of ME.SE.RE.DE methods.

Any suggestions would be appreciated.

Thanks

#2

Go to Defrancotraining.com and go to Ask Joe. I think in one of them he says how to maintain your strength through out the season.

I heard it's common for a lot of athletes lose strength towards the end of the season since they don't lift as much as off-season.

#3

Try a normal westside routine with oly lifts implimented on the dynamic days.

#4

Ask your coach. I am guessing that you probably are playing H.S. ball and if you are playing college and you have a program designed by your coach, use it. I know alot of people who don't like the program but it really will probably be the most effective.

#5

The Bill Starr 5x5 is a nice program. http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

#6

Hey everyone,

Thanks for the suggestions. I am playing H.S ball, this is going to be my last yr.

I considered a standard westside split, but again felt like the ME work was too limited and infrequent.

5x5 Star style is great, but not what im looking for right now. I actually got off the program a couple months ago, utilizing only the big basic lifts. Now I'm looking for something a little more "advanced", something with higher strength frequency.

Thanks

#7

Can someone explain the concept of submaximal effort? how does that help you?

#8

xfactor,
you could set something up with a standard westside template, incorporate o-lifts on de days and with your max effort add drop off sets, ex: ME 3's low box squat, once you get your me 3 (lets say 300) then do 3 sets of 2 with 5% less (285). do 3 sets of single leg work, throw in some p.c. and get out of there.
on upper body do the same thing, board press with a drop off and you can add back off sets-do your me 3 then add 2-3 sets of 8-12 reps on your me exercise. just some ideas. good luck with the season.

#9

Consult John Davies, he's the best around when it comes to football training.

www.renegadetraining.com

ALL other methods fall way short in improving performance on the field.

#10

Submaximal effort (SE), is a method used to develop both strength and some size. Its usually in the 4-7 RM. From how I see it, SE, would allow to develop some strength and some size without taxing the CNS or Muscles to the extreme.

#11

Hey, thanks for the ideas.

DO's are a great idea. The thing is, im looking to increase strength training frequency. With multiple strength training sessions, I feel though, it would be a good idea to wave the intenisty to avoid stagnation or overburn.

Thankss

#12

Hey,

Thanks for the reference. I'll look into it. Although I must say that Im really stuck to the russian methods, maybe some high/low, and westside.

#13

Bullshit

#14

I call Bullshit too!

DeFranco is the MAN when it comes to football training