Lifting for power.

[Footballstar74]

This routine was given to my coach by the football clinic. Its strictly for power and strength. Jus wondering what you guys think?


Mon- Box squad 5reps___4reps___3reps___2reps___MAX___ but go to failer if possible

Bench press 5reps___4reps___3reps___2reps___MAX___ but go to failer if possible

Dumbbell press 10reps___ 10reps___




Wed- Deadlifts(trap bar)
5reps___4reps___3reps___2reps___MAX___ but go to failer if possible

Clean & Jerk 5reps___4reps___3reps___2reps___MAX___ but go to failer if possible

Military(Shoulders) 10reps___ 10reps___



Fri- Regular Squad 5reps___4reps___3reps___2reps___MAX___ but go to failer if possible

towel Bench press 5reps___4reps___3reps___2reps___MAX___ but go to failer if possible


Jammer 10reps___ 10reps___


P.S weight is increased after every set.

 

[slobberknocker]

I like the exercise selection but maxing on the same exercises each week will fry your CNS within 3 weeks and then you'll actually start to get weaker.

 

[Insane_Man]

^^^^^^^^^^^
Agreed. I don't know of anyone serious about strength training who says they can work above 90% of 1 RM for more than 2 week.

 

[huskyguy]

I have to agree with the above, this is a great workout, but you need to do it for short intervals of time with another workout. Superslow can help you build some serious strength w/o overtaxing you. Ballistic strength on the above routine, with superslow training in between is a good way to mix up your workout routine and keep your strength gains.

 

[Footballstar74]

Do u guys think Box Squads and regular Squads are the same? And for the the 2 benches 1 is regular other is towel. you think towel and regular are the same thing?

 

[slobberknocker]

Box Squats and regular squats are not the same. Squats are done freestanding, box squats are done on a box. Box squats are great for building explosion if you do them correctly.

I have no idea how one benches with a towel.

Basically, the problem isn't the exercise selection. It's the fact that the program calls for a max on several exercises each week, without cycling percentages or varying exercises at all.

 

[hornedfrogs07]

Exactly what everyone else has said. This workout should work well for you for a (very) short time interval. I'd do it no longer than 3-4 weeks, before I lightened up for a while to allow recovery time.

 

[pullinbig]

can you say overtraining?

 

[Footballstar74]

can you say overtraining?

Overtraining

 

[pullinbig]

smart guy. lolololol and who said that all football players are dumb?

 

[Footballstar74]

I have no idea how one benches with a towel.

LOL.........

Its not a towel. Its like a little pad that you put between the nipples so you don't go all they way down to the chest.

 

[hornedfrogs07]

LOL.........

Its not a towel. Its like a little pad that you put between the nipples so you don't go all they way down to the chest.

Oh, ok. When you said Towel Bench Press, I was thinking like an isometric exercise in which you use a towel and have a parter hold it for resistance - i.e. you work biceps while partner works triceps, then alternate; they resist you on the curl motion, and you'd resist them as they did a tricep ext.

 

[prop1]

They best method I have found is to work upperbody 2x a week and lower body 2x a week... don't get too crazy with the volume.

Don't do super slow if your an athlete...it will make you just that super slow!

 

[huskyguy]

Sorry prop1 that is not true, if done properly super slow is used to increase ballistic strength--it is a training mechanism and does not make one super slow it increases strength and speed,

However I do agree with you that super slow all by itself is counter productive--it is good to mix in with a ballistic high speed workout.

Too much super slow can cause injury and overtraining as can too much of the workout above--the key is periodization when building strength.

 

[slobberknocker]

When I played football I used westside and mixed in some olympic lifts and it worked well.

ME sq/dl
box squat or gm or dl variation, 1rm
power clean or snatch, 3 rm
hams
abs
lower back

ME bench
bench variation 1rm
tris
delts
lats
biceps

DE sq/dl
box squat, 10x2
speed snatch OR speed clean OR speed dead, 6x1
hams
abs
lower back

DE bench
speed bench, 8x3
tris
delts
lats
biceps


Whatever you do, I'd recommend a good mix of heavy core moves, lighter speed moves, hypertrophy work, and functional strength work like strongman type exercises.

 

[pullinbig]

When I played football I used westside and mixed in some olympic lifts and it worked well.

ME sq/dl
box squat or gm or dl variation, 1rm
power clean or snatch, 3 rm
hams
abs
lower back

ME bench
bench variation 1rm
tris
delts
lats
biceps

DE sq/dl
box squat, 10x2
speed snatch OR speed clean OR speed dead, 6x1
hams
abs
lower back

DE bench
speed bench, 8x3
tris
delts
lats
biceps


Whatever you do, I'd recommend a good mix of heavy core moves, lighter speed moves, hypertrophy work, and functional strength work like strongman type exercises.

good advise grass hopper. it is time for you to go. you have learned well.

 

[slobberknocker]

good advise grass hopper. it is time for you to go. you have learned well.

Many thanks, Sensei.

 

[pullinbig]

Many thanks, Sensei.

 

[Brandon Nelson]

Westside is the way to go in my opinion. They have some strong athletes.

 

[pullinbig]

loui is the guru no doubt.