T Nation

Westside For Football

i am a college qb who wants to use westsides methods in the summer. i like the olympic lifts and i have designed a program to fit my needs. i was just curious as to what ya all thought about it
Monday
ME sq
lunges(or single leg lift)-3 sets
GM’s-4 sets
GHR-3 sets
row
super setted 3 sets each
band pressdowns
Wednesday
overhead squat-3sets
ME BP
Db snatch-4 sets
tri-3-4 sets
chinups-3 sets
bi curl-2 sets
Friday
clean 4 sets
DE squat
s. leg lift or deadlift 3 sets
rdl -4sets
GHR-3sets
Row-3 sets
Sunday
Split jerk-4 sets
DE bench
Tri-3 sets
Shoulder circuit (front/side/rear raises) 3 sets

On tuesday and thursday i would do some GPP, band ext, glute hams etc.

would also do linear speed and quickness (jumprope footladder) on monday
tuesday-conditioning or tempo 110’s
thursday
agility, acceleration, quickness
friday
quickness and conditioning

would also throw heavy on monday wednesday and sat. and light on friday
Thanks for all your help and opinions

xen post your west/dark side program on here for him to look at…

Here you go man, hope this can be of some help.
[i]
Hopefully this won’t be hard to understand. I wrote it up in computer lab. I placed how the protocal will be organized first (days I’ll be training etc). I placed DE, ME, RE days together separated by upper and lower body distinctions.

So first you’ll get the general idea, then you’ll get the actual program.

If you want me to divide it week by week. Let me know.

I have one week where I use upper body pulling for ME/DE

Modified Conjugate Template. Includes some O-lifts and is not for power lifting. This is to gain strength, size, and maintain athleticism for Mixed Martial Arts and other combative sports.

A LOT of Torso Work on ME: Lower Days, Some Torso work on DE: Lower days.
Maximal lifts are to guage weak areas and how strength should be brought up. And to increase strength in certain ranges. Auxillary work is to hypertrophy muscles that need to be strengthened. Strength comes from major ME and power from major DE movements. Repetition Effort days are for hypertrophy, allowing for a built in “rest” period, and strength endurance. GPP I?ll address @ a later time.

For auxillary work, a general guideline is that the higher the reps the lighter the weight and vice versa.

Monday: ME-Lower Body
Tuesday: GPP/Active Recovery
Wednesday: ME- Upper Body
Thursday: GPP/Active Recovery
Friday: DE- Lower Body
Saturday: DE- Upper Body
Sunday: REST (possible active recovery)

Recovery:
Epsom Salt Bath 1-2x/week
Massage Every Night (vibrating chair & Device)
Gallon of Water/Day
1.5-2gm of Protien/Day
8hr + Sleep
Vitamin C (1-2gm/day)
Cod Liver Oil Pills
Magnesium

West/Dark Side-

Week 1: Lower- ME, DE; Upper-ME, DE
Week 2: Lower- ME, DE; Upper-ME, DE
Week 3: Lower- ME, DE; Upper-ME, DE (PULL)
-Pulling motion used as ME/DE in upper body to emphasize the necessity for it in the clinch work/etc involved in wrestling motions and to balance physique and strength.

Week 4: Lower- RE, DE; Upper-RE, DE

  • Recovery, Hypertrophy

Week 5: INTENSE CONDITIONING WEEK

  • Intense conditioning week cycled in to raise/maintain all aspects of anaerobic and aerobic conditioning. Not Included Here. 2 a day conditioning.

DE: LOWER BODY

1.Clean (10x3)
Box Squats (10x3)
Jump squats(5x3)
Pull throughs (48)
Seated GM (5
10)

  1. Snatch (103)
    Box squats (10
    3)
    Dimel Deadlifts(220)
    Front Squat (4
    15)
    Lunges-front foot elevated (3*8)

3.Snatch (103)
Box Squats (10
3)
OH Squats (412)
Pull Through (5
5)
Seated GM (5*10)

  1. High Pulls Off Box-Clean Grip (103)
    Box Squats (10
    3)
    DBell Swings (412)
    Leg Curl (5
    3)
    Back Ext. (3*15)

DE: UPPER BODY

1.Ballistic Bench (103)
Close Grip Bench (5
5)
Power Curls (38)
Jerk (5
3)
Towel Chin ups (4*12)

  1. Speed Bunch (103)
    1 Arm Bench (3
    8)
    Skull Crusher (53)
    JM Press (4
    12)
    Towel Pull ups (3*8)

  2. Jerk (103)
    OH Press (4
    12)
    Bent Rows (55)
    Wide Pullups (5
    10)
    Curls (5*10)

  3. ?PULL- Lat Pulldown (103)
    One Arm Bent Rows (3
    10)
    Upright Rows (48)
    Incline Presses (5
    10)

ME: LOWER BODY

  1. Rack Pulls (Max)
    Step Ups (38)
    Dimel Deadlift (2
    20)
    Back Extension ( 4*12)

2.Good Morning (Max)
Split Squat (510)
Snatch Dead (3
8)
Back Extension (5*15)

3.Dead stop Front Squat (max)
Reverse Lunge (412)
Sumo Deadlifts (5
3)
GM-Squat (3*8)

ME: UPPER BODY

1.-PULL- Weighted Pull up (max)
One arm Pull down (412)
Wide Pullups ( 3
10)
Seated Rows (55)
Power Curls (3
8)

  1. Rack Press (max)
    1 Arm Bench ( 5810)
    Bent Row (53)
    Skull Crusher (3
    8)
    Shrugs (4*12)

  2. Weighted Dip (max)
    1 Arm Bench (48)
    Skull Crusher (5
    10)
    OH Press (55)
    Close Grip Bench (3
    8)

RE: UPPER

  1. Suspended Pushups or Dumbbell Bench On Stability Ball (3near max reps)
    JM Press (4
    12)
    Bent Rows (55)
    Incline Presses (3
    8)
    Shrugs (3*10)

RE: LOWER

  1. Good Mornings
    Dumbbell Swings (55)
    Dimel Deadlift (2
    20)
    Power Curls (3*8)
    (A LOT of Torso Work)
    [/i]

[quote]chtdrmn wrote:
xen post your west/dark side program on here for him to look at…[/quote]

hey xen, have you started winter conditioning with your team yet?

i’ve never hated indoor turf more in my life

Hoosier, I don’t play football, I fight. This is just a pretty decent protocal I came up with. I actually would like to play football, and I can make damn good combine times(especially at my size, nearing 170 (thank u 20rep squats), 4.47 Forty, rep 225# 8x, deadlift (haven’t maxed in a 5-7 months but i can rep 405 for 8)), but I go to USC.

So it’s not like I"ll be making the football team. LOL!!

*Oh, and for speed days… I changed it from 103 squats and pulls to 53 squats, 53 pulls. ****

You’re O lifting 1x a week. Velocity is the key. There’s been a lot of threads regarding westside and Olifts lately. One of them has an article by Louie Simmons on how he would train an O lifter according to the conjugate protocal.

Check that out, pretty insightful. He basically says to do everything I did in the above program.

-Xen

xen

what discipline?

[quote]miniross wrote:
xen

what discipline?[/quote]

i want to think he’s a mixed martial artist if i remember correctly (is that correct?), so he’s training in disciplines adequite for ultimate fighting