Working as a strength coach about 700 miles from my last job and family means I need to get my a$$ back in shape! Diet is very clean but it’s difficult to get appropriate number of meals in with teams throughout the day…getting 3 solid meals (chicken/beef, veggies, oatmeal) and 3 snacks (shake,granola bar, fruit).
Currently 5’10, 205. Getting married in july so that goal is get stronger, BUT don’t be fat!
Squat: 405
Bench: 315
Overhead Press: 185
Deadlift: 500
Power Clean: 285
Saturday’s Training:
Power Clean working sets: 165 x 3 , 190 x 3, 210 x 3
Back Squat: 250 x 3, 290 x 3, 325 x 3 (10)
RDL 175 x 8, 195 x 8, 215 x 6
Step Ups 135 x 8 each, 135 x 8 each
Ab Fall outs 2 x 12
Hanging Leg Raises 2 x 20
20 minutes tredmill intervals (N.O.V. engaged)
Today I experimented with something a little different in terms of workout flow and I really enjoyed it. So I’m following essentially a 4 day split with two major exercises per day. So overhead/tight grip, squat/rdl, dead/front, bench/incline…THEN i’m following that up with either a torso circuit or a plyo emphasis before returning back to assistance work and conditioning. It took me around 90 minutes to complete but it’s efficient and I accomplish ALOT.
Today was as follows:
Military 120 x 3, 135 x 3, 150 x 3+ (10)
Close grip bench: 175 x 8, 195 x 8, 205 x 6
TORSO CIRCUIT x 3 ( Landmines, cable rotations, plate crunch holds)
Lat pull downs 3 x 10
Kroc Row x 2 x max
Bis/Tris
Stair Sprints (its north dakota f%$k the outdoors) 12:05
Todays’ lift wasn’t my best day!
WU Lift: Overhead Squat 45 x 5, 65 x 5
Hang Snatch: 95 x 3, 125 x 3, 140 x 3
Deadlift: 250 x 3, 295 x 3, 330 x 3+ (8) Not even close to what it should have been!
Front Squat 170 x 8, 200 x 8, 230 x 6
PLYOS: Wall Jumps x :20 sec, Tuck Jumps x :20 sec, Alt Stag Box Blast 2 x 8 each, Staggered lat hurdle hop x 3 x 6 hurdles
Single leg DB RDL 50 x 8, 55 x 8
Core Work:
Dead bug crunches 2 x 15
Chain ab fallouts 2 x 10
Tred. Intervals will have to wait until tomorrow.
Hey, where did you go to school and what was your major, exercise science? I am currently going to school for exercise science and thought being a strength coach would be an awesome job.
Not knocking your programming, but why the plyo after the main work sets?
I’ve found doing any dynamic movement like that was better utilized in the beginning of a session and any extended plyo movements being better suited for a pure dynamic movement type of day. Just wanted to pick your brain on that part.
I second SC00ZE’s question as well. Thanks!
I went to a Division 1-AA school in Illinois, my undergrad degree was in exercise science, but I also have a Masters degree in exercise physiology/exercise science.
SC00ZE i recommend you seek out internships at various universities/ sports performance centers. There are differing levels of strength and conditioning it’s important for you to understand what each job entails and the expectations of each level.
There are two primary reasons for doing plyo work after the main exercises…actually maybe more as I type this.
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I think order of exercises has alot to do with prioritization, I’d rather get high quality work on my strength exerices than return back to my plyo work after I’ve accomplished the main strength movements. If you actually see me perform some of this, it’s more jump mechanics and working on different progressions to teach landing and tracking of the knees when athlete’s jump.
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In a perfect world, yes, dynamic movements probably would be performed as an athlete is fresh and prepared to perform dynamic/ plyometric work. However, game situations are not the perfect world and in sporting situations we are going to have to execute explosive movement patterns under various stages of fatigue.
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My total volume and exercise selection for lower body is primarily pretty low, as are my current training maxes which should not completely tax my CNS before I do some low frequency plyo training.
[quote]cdub1224 wrote:
I went to a Division 1-AA school in Illinois, my undergrad degree was in exercise science, but I also have a Masters degree in exercise physiology/exercise science.
SC00ZE i recommend you seek out internships at various universities/ sports performance centers. There are differing levels of strength and conditioning it’s important for you to understand what each job entails and the expectations of each level.
There are two primary reasons for doing plyo work after the main exercises…actually maybe more as I type this.
-
I think order of exercises has alot to do with prioritization, I’d rather get high quality work on my strength exerices than return back to my plyo work after I’ve accomplished the main strength movements. If you actually see me perform some of this, it’s more jump mechanics and working on different progressions to teach landing and tracking of the knees when athlete’s jump.
-
In a perfect world, yes, dynamic movements probably would be performed as an athlete is fresh and prepared to perform dynamic/ plyometric work. However, game situations are not the perfect world and in sporting situations we are going to have to execute explosive movement patterns under various stages of fatigue.
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My total volume and exercise selection for lower body is primarily pretty low, as are my current training maxes which should not completely tax my CNS before I do some low frequency plyo training. [/quote]
Thanks for the reply. I understand, it’s all about picking the master for that block of training. I guess I just view everything from a power lifter’s perspective and kind of don’t look at other areas of performance as much. Good stuff.
After spending the first two weeks completing 5/3/1 and talking to some of our P.T. staff…some of the strength movements may have to wait a little bit. No sense in adding strength to dysfunction. I’m pretty beat to shit in my shoulder (hence overhead pressing is difficult with some impingement) and my T-Spine mobility is killing my deadlift. I’m going to more of a linear basic strength/ corrective four day split. Focusing on MFR, Stretching, Activation, mobility and about 45 minutes of strength… If something isn’t working right sometimes it’s better to fix it rather than push through.
Read some interesting older Cressey stuff yesterday that I really enjoyed regarding some of his progressions and correctives. It’s definitely worth taking a look at.
Yesterday:
Foam Roll, Hip Flexor, Rotator Stretches, Dynamic Warm Up
X band walk, Fire hydrant lifts, quadruped extensions
Hang Clean 6 x 3 @ 160 (speed) Super setted with Med ball overhead slams 3 x 10
Box Squat (12’)
135 x 5
225 x 5
275 x 5
300 x 5
315 x 5
335 x 5 (maybe a little more in the tank)
FS Grip Reverse Lunge ss w/ ab sling leg raises 3 x 20
95 x 16 (8ea)
115 x 16
115 x 16
Lat Pull Downs (wide grip) ss w/ med ball ab routine 2 x 30 reps
140 x 10
150 x 10
150 x 10
10 minutes sled drags 90 lbs
Monday 2-27-12
Speed bench contrast with medball chest pass 9 x 3 @ 150, 5 x 3 10 lb medball
Pendlay Rows 4 x 10 135,155,175,175 ss w/ cable torso rotations 3 x 12 each side
Db Military ss w/ Face Pulls 50,55,60
Got about 9 hours of sleep last night, woke up our dog barfing water or something on my face, so i thought wtf!! I’ll go train now…
Back Squat 8 x 3 @ 300
Incline bench 6 x 3 @ 150
Clean Pulls from Blocks about knee 5 x 3 @ 170
Front Squat reverse Lunge 4 x 6 each leg 110,115,135,135 supersetted with ab roller 3 x 10
Internal-External Blast Strap Row 3 x 10 supersetted with reverse ab curl up 2 x 12
SB Hip Extension Leg Curl 2 x 8 supersetted with Single Leg Glute Bridge 2 x 6 each
STAFF TRAINING DAY!
6 x 3 Power Cleans 205-220
4 x 5 each high Barbell Step Ups 135-145
Cable Row 3 x 8 -10
Db Military 3 x 6-10
Trap Bar Deadlift (don’t know what we were thinking) 225 x 5, 275 x 5, 315 x 5, 365 x5, 405 x 5, 455 x 4
done!
Spent about 20-30 minutes rolling, stretching, dynamic stretching and doing some activation crap so that I didn’t die after a boat load of cleans and deadlifts yesterday.
8 x 2 BACK SQUAT @ 330
5 x 3 INCLINE BENCH @ 165
5 x 3 CLEAN PULL FROM BLOCKS (ABOVE KNEE) 190
2 x 8 Neutral grip chin ups
2 x 8 Cable Torso Rotations.
Struggled with motivation at the end!
Push Jerk 8 x 2 @ 165
Front Squat 5 x 3 @ 235
Clean Grip Overhead Press 4 x 5 @ 145
ss w/ bent over T Raises 2 x 10
Barbell Squat Jumps 4 x 3 @ 105
ss w/ db Sit Ups 3 x 10 @ 50 lbs
Wheel Lunge x 3 each way
25 lb plate trunk twists x 15 each
band goodmornings 1 x 10
Sled Drives 6 x 35 yds …1:00 Rest between sets!
Today was rough after the st. Patty’s day weekend with friends.
Monday 3-19-12
BLOCK CLEAN 95 x 3, 135 x 3, 165 x 3, 185 x 3, 195 x 3
SINGLE LEG SQUATS 135 x 5 each leg, 155 x 5 ea leg, 165 x 5 ea leg, 175 x 5 ea leg
Tri Set:
DB INCLINE 60 x 12, 70 x 12, 75 x 12
CABLE ROW 3 X 12
PLATE SIT UPS 3 X 18
Superset:
Trap Bar Clean Pulls 4 x 3 @ 140
Hanging Leg Raises 3 x 16
SLED DRAGS x 180 x 2 fwd,2bwd x 15 yds
BACK EXTENSIONS 3 X 10
Plate Y, T 2 x 10 each
Last two days I’ve been in one hellacious funk!!!
Yesterday
MFR
Medicine ball mobility drills
speed dynamic warm up
resisted sprints
upper body and lower body plyos
Today
MFR
MB Mobility
Dynamic Warm Up
Box Squat 135 x 5, 225 x 3, 260 x 3, 300 x 3, 320 x 3, 340 x 3
Dynamic Bench 8 x 3 150 bands
Hang Snatch 115 x 4, 120 x 3 x 4
Front squat grip reverse Lunge 3 x 6-8 reps
Ab Rollouts 3 x 10
Blast Strap Row 3 x 10
BTW…As you can tell…This is not 5/3/1 anymore at all! I forgot how much I really love Total Body Training!
Weighted 200 this morning and had one hell of a training session this am. Friday’s are going to be easy as we are in spring ball now = more time to train!!!
Warmed up, mobility, dynamic WU
6 x 10 resisted sprints, 2 x 20 unresisted
Push Jerk 5 x 3 @ 170
Pause Squat (explode up) 8 x 2 @ 185
Bent over row 3 x 10 @ 135 ss w/ db military 3 x 8 40, 45, 45
Db Hang Clean 3 x 5 @ 50 ss w/ db sit ups 2 x 10 @ 50 lbs
Wheel Lunge 2 x 3 each way
Plate Russian twists 2 x 15 each way
Band Goodmornings 2 x 10
Today took alot of effort to get up when my alarm went off at 7 am on a Saturday, but had to since today is the start of Spring Football here.
Floor Press up to a 1rm: 225 x 3, 250 x 3, 255 x 1, 280 x 1, 285 x 1, 305 x 1
Hang Clean 8 x 3 @ 155
Trap Bar Deadlifts 225 x 5, 355 x 4, 405 x 4 (lower back is extremely tight, something maybe off with my hips)
Lat Pull Downs 2 x 10
Bent over flies 2 x 10
Cable Torso Rotations 2 x 10 each side
Conditioning:
10 x pro-agility: 1 rep every 20 seconds
6 Borkowski Drills ( backpedal 5, sprint 10, backpedal 5, sprint 10) :30 sec rest inbetween …was a DB in college figured I’d get a little pedaling in