Off-season strength and conditioning program for amateur athletes. I have adapted this plan from Christian Thibaudeaux's Layer System and encourage trainees to view the original thread here http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding/thibs_layer_system
This is a strength-building phase and will run for approximately 2 months, based on the individual athlete.
1) Amateur players have limited time to train, so efforts are placed on building proficiency on basic lifts rather than coaching more complex lifts.
2) Advanced athletes benefit more from "fine-tuning". Amateur athletes should go for training economy over variety and build proficiency on major lifts before getting too creative.
3) Athletes who train in commercial gyms are limited by equipment availability. Substitutions are acceptable as listed below.
4) Since warm-up time eats into training time, we stick with one major lift per day so athletes only warm-up one movement pattern.
5) This program takes about 1.5 hours per day/ 5 days per week, including conditioning.
DAY 1:BENCH PRESS (Flat, Incline, Chain or Band if available)
*perform 3-5 sets of med ball slams before bench press
1) After warming up, ramp up to a new 3 rep max (3RM) in less than 5 sets. Use clean form and maintain explosive bar speed. I call this a "soft max" because it's the most weight you can do without grinding out reps and/ or using bad form.
2) Use your new 3RM weight to perform 10 single reps, waiting 1 minute between reps. These reps should be done very explosively. If you start grinding out reps, drop the weight by 20 pounds.
3) Use 70% of your new 3RM to perform 3 extended sets. An extended set is done by repping-out, resting for 20 seconds and then repping out again.
Notes: if you decide to ramp to a 1RM instead of a 3RM, use 90% for the 10 singles and 60% for the extended sets. (This is because a 3rm represents approximately 90% of a 1rm)
*Do a set of pullups in-between every set of bench press.
DAY 2:DEADLIFT (conventional or trap-bar)
Same sets/ percentages as above.
*After warming up, do 3-5 sets of box jumps before deadlifting.
*Do 10 sets of abdominal work after deadlifting.
DAY 3:SHOULDER PRESS (DB, Barbell, Push-Press or Push-Jerk)
Same sets/ percentages as above
*perform 3-5 sets of med ball slams before shoulder press
*Do a set of pullups in-between every set of shoulder press
DAY 4:SQUAT (front or back)
Same sets/ percentages as above
*After warming up, do 3-5 sets of body weight jump squats before squatting
*Do 10 sets of abdominal work after squatting
Each workout listed on the conditioning menu should be done 1 time/ week. Menu items can be done in any order -- the only important thing is to do all of them every week. I personally prefer to do sprint work on upper body and/ or off days and steady state work following lower body sessions.
1) Timed 3 mile run
2) 20-min. Treadmill interval training (sprint 30 seconds, rest 30 seconds for 20 minutes)
3) 10-min. Metacon (10 burpees; 10 med ball slams or sledge swings; 100 jump rope jumps) for max rounds in 10 minutes)
4) 30-minute steady state run for distance
5) 10-min farmers carry or sled drag/push interval training. Choose a heavy weight to carry or push for 30 seconds, rest 30 seconds, repeat)
SUPPLEMENTAL AGILITY WORK:
I strongly recommend playing some type of sport 1 day/week to squeeze in some agility work and extra conditioning. This can be basketball, flag football or anything that requires rapid acceleration, deceleration and change of direction.
DAILY PREHAB/ INJURY-PROOFING:
1) Band rotator cuff every morning 3-5 sets ea. way (internal/ external rotation)
2) Neck harness work 3-5 ea. way (flexion/ extension) https://www.youtube.com/watch?v=37vSrdcrSVM
3) Band pull-aparts https://www.youtube.com/watch?v=NKBsia-o9N4
Training log to follow on a daily basis. Questions welcome!