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TURNING OFF
ON
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Off-season training for max in-season results By Allen Hedrick, MS, CSCS*D
Y
our competitive season has just ended and you’re now into the off-season phase of your training. Years ago this might have been a time to sit back, reflecting on the season gone by and looking forward to the season. Nowadays, for a competitive high school or collegiate athlete, your off-season is the time when you dedicate yourself to becoming bigger, stronger, faster, and more powerful in order to stay competitive and gain an advantage over your opponents. Here’s how you turn your off-season into a PR breaker.
DIFFERENT OFFS
Training for muscle growth should be thought of as a phase of training, not the purpose of training.
During the in-season you spend so much time and energy practicing and competing that it’s difficult, if not impossible, to make significant increases in your strength, power, and speed capabilities. However, during the off-season, the main thing you need to focus on is strength training and conditioning in anticipation for the next season. You need to bear in mind, however, that there’s a distinct difference in off-season training for collegiate and high school athletes. At the college
level there are very few multiple-sport athletes; you’ve chosen your main sport and you’ll likely train specifically for it. Besides, the level of competition is so high, and the time and energy demands are so great, that it’s very difficult for most of you to compete in more than one sport anyway. In contrast, most high school athletes compete in two or more sports. If that’s you, this means that you’d have a much shorter off-season than the typical collegiate athlete. Nevertheless, in both settings, the off-season has got to be the time when you commit yourself to gaining muscle mass, strength, and power. With these important differences in mind, this article looks at the goals of off-season training for a power athlete (i.e., in football, volleyball, basketball, sprinting, or throwing) at both the high school and college level and provides an example of the sequence of workouts that you would want to adhere to.
OFF-SEASON GOALS As a power athlete, you might think that your off-season training should focus completely on training for power. Research has shown, however, that this is not the best approach. 5 Instead, you want your training to go through various phases, with each phase preparing you for the training cycle to follow. By following this progression of training, you give yourself the best opportunity to be as strong and powerful as possible when it counts the most, during the competition phase. This approach to training is known as periodization. ONE-HAND BAR TWIST
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Another value of using periodization is that it’s impossible for the body to maintain a peak performance level for an entire off-season. 2 Rather than attempting to train to be as powerful as possible during the entire offseason, the concept of periodization allows you to gradually work toward a peak level of performance during the in-season phase, which physiologically is a more reasonable goal and from a performance perspective will allow you to be at the top of your game when it matters the most. 3 A normal sequence of training cycles for the power athlete, and the goals of each of these cycles, would be as follows: Foundation The in-season phase is physiologically and psychologically stressful on the body. Injuries occur, and unless they’re severe you suck it up and play through them. Sometimes it’s difficult or impossible for the body to recover fully from the fatigue of frequent training and competition. Competing is mentally stressful as well. Because of all these factors, it’s necessary to take a short break (typically two to three weeks) when the inseason phase comes to an end in order to allow your body and mind to recover. During this time there should be no required, organized training.
CLOSE YOUR EYES, STAND ON ONE FOOT, AND HAVE YOUR PARTNER PUSH OR PULL YOU IN DIFFERENT DIRECTIONS AS YOU TRY TO REGAIN BALANCE QUICKLY.
Growth Let me make it clear that we’re not training you to become a bodybuilder. Focusing your training on achieving an extreme level of muscle growth is beneficial only if you’re planning on competing as a bodybuilder. If that’s not your goal, then training for muscle growth should be thought of as a phase of training, not the purpose of training. So what’s the value of training for muscle growth if you aren’t competing as a bodybuilder? The answer is that there’s a relationship between the size of the muscle and its ability to generate force. 1 But don’t get confused by this. Bodybuilders are far from being the strongest athletes, though they are the most muscular. The type of training that’s required to achieve a high level of muscularity (repetitions in the 8 to 12 range with short rest periods) is great for building muscle mass, but not for strength or power capabilities. However, if you can increase the size of the
Focusing on achieving maximal strength gains isn’t the answer for a power athlete; it’s simply a step toward the goal. As a result of this mandatory break from training, you enter the off-season phase in a slightly detrained state. Rather than jumping right back into serious training, it makes more sense to initiate the off-season with a brief introductory cycle (two to three weeks) with low to moderate volume and intensity. This gives you the opportunity to adapt gradually to the stresses of off-season training without becoming too sore or risking injury.
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few athletic endeavors, such as powerlifting and weightlifting. Most sports require strength at faster velocities of movement and with repetitive efforts, not just one attempt. However, as was just established, there’s a relationship between the size of the muscle and its force-generating capabilities. The same connection exists between the strength of the muscle and its capability to generate power. Maximal strength, even at slow speeds, is a contributing factor in explosive power. All explosive movements start from
muscle before you begin training to improve your strength levels, you have just enhanced your opportunity to get stronger. The growth cycle is simply used to increase your ability to increase strength levels. It’s a piece of the puzzle; it’s not the answer to the puzzle. Strength Strength is the ability of the muscle to exert a lot of force at a specified velocity. 1 The development and assessment of 1-rep max strength has received a great deal of research attention. Pure 1-rep max strength, however, is required by only a
HIGH SCHOOL POWER ATHLETE The assumption is that you play football in the fall, basketball during the winter, and run track in the spring: not an unusual scenario for a high school athlete. Because of this busy schedule, you have a ver y short off-season, basically from the end of the school year until the start of football practice. Based on this schedule, the length of each off-season cycle will be short because you have only 11 weeks to work with.
FOUNDATION Length: 1 week Goal: Reintroduction to the demands of weight training Intensity: Select a resistance that allows completion of the full number of required repetitions on each set Pace: Total-body (Olympic-style) exercises performed explosively. All other exercises lift in 2 seconds, lower in 3 seconds Rest: 2:00 between all sets and exercises Volume: TB=3x4, CL=3x8, AL=3x8
TWO-HAND BAR TWIST
MONDAY TOTAL BODY Push press
WEDNESDAY TOTAL BODY Clean high pull
FRIDAY TOTAL BODY DB clean high pull
LOWER BODY Squat CL Lateral squat CL
CHEST Bench press CL DB flye AL
LOWER BODY DB front squat CL DB SLDL CL
TRUNK WT crunch 3x25 WT twist crunch 3x25 WT back ext 3x12
TRUNK WT toe toucher 3x25 WT alt toe toucher 3x25
TRUNK WT V-up 3x25 WT twist back ext 3x12
UPPER BACK Pull-down CL
SHOULDERS Shoulder press CL DB lateral raise AL
UPPER BODY DB incline press CL DB row CL
ARMS Any biceps exercise AL PLATE RAISE
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zero or from slow velocities, and it’s at these phases that slow velocity strength can contribute to power development. The ultimate goal is to become as powerful as possible, and to achieve that goal a portion of your training has to be dedicated to achieving maximum strength levels. However, simply focusing on achieving maximum strength gains isn’t the answer for a power athlete; it’s simply a step toward the goal. Power Unless you’re an endurance athlete, power is the answer to improved athletic
performance. The previous cycles have all been aimed at getting you to the point where you can become as powerful as possible. Why is power so important? One of the distinguishing attributes of a successful strength-speed athlete is the ability to exert huge force rapidly when performing various movements. 4 Increasing power enhances performance in strength-speed sports. Explosive movement capabilities are required in activities such as throwing, jumping, and striking. Further, explosive power is needed when changing
GROWTH Length: 3 weeks Goal: To increase muscle size because of the positive relationship between the size of the muscle and its force-generating capabilities Intensity: Select a resistance that allows completion of the full number of required repetitions on each set Pace: Total-body (Olympic-style) exercises performed explosively. All other exercises lift in 2 seconds, lower in 4 seconds Rest: 1:30 between total-body exercises, 1:00 between all other sets and exercises Volume: Week 1: TB=4x6, CL=4x12, AL=3x12 Week 2: TB=4x4, CL=4x9, AL=3x9 Week 3: TB=4x6, CL=4x12, AL=3x12 MONDAY TOTAL BODY Squat clean
WEDNESDAY TOTAL BODY Split alt ft snatch
FRIDAY TOTAL BODY DB squat clean
LOWER BODY Squat CL Lunge CL
CHEST Bench press CL DB pull-over AL
LOWER BODY DB squat CL DB side lunge CL
TRUNK WT press crunch 3x25 WT bicycle 3x25 WT back ext 3x12
TRUNK WT V-up 3x25 WT alt V-up 3x25
TRUNK WT decline twist 3x25 WT twist back ext 3x12
UPPER BACK Seated row CL
SHOULDERS Militar y press CL Plate raise AL
UPPER BODY DB incline press CL T-bar row CL
ARMS Any biceps exercise AL
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SQUAT CLEAN
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most effectively. The programs offered here progress from the introduction cycle all the way to the power cycle. Because of the differences between the typical high school and college athlete, there’s a detailed program offered for each to get you on the right track.
direction rapidly or accelerating in events such as football, basketball, soccer, baseball, and gymnastics. Simply put, if you want a higher performance level, training for increased power output is your key to success.
GOT POWER? REFERENCES
Let’s get right to the point: how do you train to attain these goals? You know that training for power has got to be your goal during the offseason, and you know that you have to go through a sequence of cycles to raise your power output
1. Baechle, T.R., and R.W. Earle, eds. Essentials of Strength Training and Conditioning. Champaign, IL: Human Kinetics, 2000. 2. Bompa, T.O. Theory and Methodology of Training: The Key to Athletic Performance. Dubuque, IA: Kendall/Hunt, 1994. 3. Bompa, T.O. Periodization Training for Sports. Champaign, IL: Human Kinetics, 1999. 4. Fahey, T. Increasing power in strength-speed athletes. Biology of Sport 18(4):255-268, 2001. 5. Siff, M.C. Supertraining. Denver: Supertraining Institute, 2000.
STRENGTH Length: 3 weeks Goal: To increase muscle strength because of the positive relationship between the strength of the muscle and its power-generating capabilities Intensity: Select a resistance that allows completion of the full number of required repetitions on the first set only Pace: Total-body (Olympic-style) exercises performed explosively. All other exercises lift in 2 seconds, lower in 2 seconds Rest: 2:30 between total-body exercises, 2:00 between all other sets and exercises Volume: Week 1: TB=4x4, CL=4x5, AL=3x6 Week 2: TB=4x2, CL=4x3, AL=3x6 Week 3: TB=4x4, CL=4x5, AL=3x6
BUS DRIVER
MONDAY TOTAL BODY Split jerk
WEDNESDAY TOTAL BODY Squat clean
FRIDAY TOTAL BODY DB split snatch
LOWER BODY Squat CL Arch lunge CL
CHEST Bench press CL DB SLDL CL
LOWER BODY DB front squat CL
TRUNK 2-hand bar twist 3x12 MB wood chop 3x2 WT glute-ham 3x8
TRUNK Overhead crunch 3x12 WT alt V-up 3x25
TRUNK 1-hand bar twist 3x12 WT twist glute-ham 3x8
UPPER BACK Seated row CL
SHOULDERS Upright row CL
UPPER BODY DB incline press CL
ARMS Any biceps exercise AL
MANUAL RESISTANCE PULLOVER
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WEIGHTED GLUTE-HAM TWIST
POWER Length: 3 weeks Goal: To increase muscle power because of the relationship between power and performance Intensity: On total-body exercises, select a resistance that allows completion of the full number of required repetitions on the first set only. On timed exercises, select a resistance that allows completion of the required number of repetitions in the assigned time period Pace: Total-body (Olympic-style) exercises performed explosively. All other exercises lift at a pace that allows completion of the required number of repetitions in the assigned time period Rest: 3:00 between total-body exercises, 2:30 between all other sets and exercises Volume: Week 1: TB=4x2, CL=4x4 timed exercise @6 sec Week 2: TB=4x3, CL=4x6 timed exercise @12 sec Week 3: TB=4x2, CL=4x4 timed exercise @6 sec (Please refer to Abbreviations sidebar for details on timed exercises) MONDAY TOTAL BODY Hang squat clean
WEDNESDAY TOTAL BODY Scoop split snatch*
FRIDAY TOTAL BODY DB Cmmd alt jerk
LOWER BODY Squat TL SLDL TL
CHEST Bench press TL DB pivot lunge TL
LOWER BODY DB side lunge TL
TRUNK MB lunge throw 3x10 Good morning 3x8
TRUNK Bus driver 3x12 Good morning 3x8
TRUNK MB ankle chop 3x10
UPPER BACK Pulldown TL
SHOULDERS Plate raise TL
UPPER BODY DB alt incline press TL
ARMS Any biceps exercise AL *This is a snatch with the bar raised off blocks or pins in a power rack; height can vary.
DUMBBELL PIVOT LUNGE
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COLLEGE POWER ATHLETE This athlete plays one sport, with an in-season running from early August to mid-November. There’s also a four-week spring season during the spring semester where you practice and compete against other collegiate teams as a part of this practice schedule. Because these are practice games, you should train through these competitions, with no attempt to peak. With the season running to mid-November, and finals and Christmas break starting in mid-December, during which time you’ll be away from campus for a minimum of three weeks, off-season training isn’t resumed until early Januar y. The reasoning here is to allow you this longer recover y period rather than resuming off-season training in November for a few weeks and then being unable to train with the desired frequency and intensity because of finals and Christmas break. Therefore, after your season, you’d obser ve a six-week recover y period before you begin off-season training. Due to the length of your off-season, you have the opportunity to go through each cycle twice. The advantage of this approach is that it keeps the length of each individual cycle relatively short, avoiding monotony and loss of motivation. By using shorter cycles, you face new challenges more frequently, allowing for greater motivation and gains.
FOUNDATION Goal: Reintroduction to the demands of weight training Length: 1 week Intensity: Complete the full number of repetitions in good form on each set prior to increasing resistance Pace: Total body lifts performed as explosively as possible. All other exercises lift in 2 seconds, lower in 3 seconds Rest: 1:30 between all sets and exercises Volume: TB=3x3, CL=3x7, AL=3x7
KEG LATERAL SQUAT
MONDAY TOTAL BODY Squat clean (floor)
WEDNESDAY TOTAL BODY DB push press
FRIDAY TOTAL BODY Split alt foot snatch
LOWER BODY Squat CL SLDL CL
LOWER BODY DB front squat CL DB lunge CL
CHEST Bench press CL DB flye AL 30-second stabilization
TRUNK WT crunch 3x20 WT twist crunch 3x20 WT back ext 3x15
TRUNK WT toe touch 3x20 Bicycle 3x20 WT twist
TRUNK Trunk twist 3x20 Back ext 3x15
UPPER BACK Bent row CL
UPPER BODY DB bench press CL DB pullover AL
SHOULDERS DB shoulder press CL
ARMS Any biceps exercise
KEG SHOULDER PRESS
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ARCH LUNGE
DUMBELL CLEAN HIGH-PULL
BARBELL CLEAN HIGH-PULL
GROWTH 1 Goal: To increase muscle size, because of the positive relationship between muscle size and strength Length: 3 weeks Intensity: Complete the full number of repetitions in good form on each set prior to increasing resistance Pace: Total-body lifts performed as explosively as possible. All other exercises lift in 2 seconds, lower in 3 seconds Rest: 1:30 between all sets and exercises Volume: Week 1: TB=4x4, CL=4x7, AL=3x8 Week 2: TB=4x6, CL=4x9, AL=3x8 Week 3: TB=4x4, CL=4x7, AL=3x8 MONDAY TOTAL BODY Squat clean
WEDNESDAY TOTAL BODY DB push press
FRIDAY TOTAL BODY Split alt ft snatch
LOWER BODY Squat CL Good morning CL
LOWER BODY DB lunge CL Leg curl AL 40-second stabilization
CHEST Bench press CL Incline press CL
TRUNK WT crunch 3x20
TRUNK Trunk twist 3x20 WT glute ham 3x12 WT twist glute-ham 3x12
TRUNK WT circles 3x20 WT seated twist 3x20
UPPER BACK Bent row CL
UPPER BODY DB bench press CL MR pullover 2x8
SHOULDERS DB shoulder press CL Plate raise AL
ARMS Any biceps exercise AL
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DUMBELL SIDE LUNGE
DUMBELL SQUAT CLEAN
STRENGTH 1
DUMBELL SPLIT ALT FT SNATCH
Goal: To increase strength and size during spring practice Length: 5 weeks Intensity: Complete the full number of repetitions in good form on the first set only prior to increasing resistance Pace: Total-body lifts performed as explosively as possible. All other exercises lift in 2 seconds, lower in 2 seconds Rest: 2:30 between total-body sets and exercises, 2:00 between all other sets and exercises Volume: Week 1: TB=4x5, CL=4x5, AL=3x6 Week 2: TB=4x3, CL=4x3, AL=3x6 Week 3: TB=3x5, CL=3x5, AL=3x6 Week 4: TB=3x3, CL=3x3, AL=3x6 Week 5: TB=3x5, CL=3x5, AL=3x6 MONDAY TOTAL BODY Spit alt foot jerk
WEDNESDAY TOTAL BODY DB split alt foot snatch
FRIDAY TOTAL BODY Squat clean
CHEST Bench press CL
LOWER BODY Jump squat CL Keg arch lunge CL 50-second stabilization
LOWER BODY Squat CL Keg lateral squat CL
TRUNK WT toe touch 3x15 WT back ext 3x10
TRUNK Partner twist 3x15 WT V-ups 3x15
TRUNK WT decline twist crunch 3x15 WT back ext 3x10
SHOULDERS Keg shoulder press CL
UPPER BODY DB bench CL DB row CL
SHOULDERS DB pullover CL
ARMS Any biceps exercise AL
MEDICINE BALL WOOD CHOP
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OVERHEAD CRUNCH
MANUAL RESISTANCE PARTNER TWIST
POWER 1 Goal: To increase muscle power during spring practice, because of the positive relationship between muscle power and performance Length: 4 weeks Intensity: Complete the full number of repetitions in good form on the first set only prior to increasing resistance Pace: Total-body lifts performed as explosively as possible. Timed lifts performed at a pace that allows completion of the required number of repetitions in the specified time period Rest: 3:00 between total-body sets and exercises, 2:30 between all other sets and exercises Volume: Week 1: TB=3x2, CL=3x4, TL=3x4 timed exercise @8 sec Week 2: TB=3x4, CL=3x6, TL=3x6 timed exercise @9 sec Week 3: TB=3x2, CL=3x4, TL=3x4 timed exercise @8 sec Week 4: TB=3x4, CL=3x6, TL=3x6 timed exercise @9 sec (Please refer to Abbreviations sidebar for details on timed exercises) MONDAY TOTAL BODY Cmmd split alt ft snatch
WEDNESDAY TOTAL BODY Hang squat clean Cmmd power clean
FRIDAY TOTAL BODY DB Cmmd split alt Ft jerk
CHEST Bench press CL Bench press TL DB pullover TL
LOWER BODY Keiser squat CL Keg arch lunge TL 60-second stabilization
LOWER BODY Squat CL Jump squat CL Keg side lunge TL
TRUNK Bus driver 3x12
TRUNK MB partner twist throw 3x20MB MR reverse back ext 3x8
TRUNK 2-hand twist throw 3x20 MR reverse back ext 3x8
SHOULDERS Keg shoulder press TL
CHEST/SHOULDER Keg bench press TL
UPPER BACK DB row TL
LATERAL SQUAT
DUMBELL STIFF-LEG DEADLIFT
ARMS Any biceps exercise AL
SPLIT ALTERNATING FRONT SNATCH
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WEIGHTED DECLINE TWIST
GROWTH 2
SPLIT ALT FOOT JERK
Length: 3 weeks Goal: Increase muscle size, because of the positive relationship between muscle size and strength Length: 3 weeks Intensity: Complete the full number of repetitions in good form on each set prior to increasing resistance Pace: Total body lifts performed as explosively as possible. All other exercises lift in 2 seconds, lower in 3 seconds Rest: 1:30 between all sets and exercises Volume: Week 1: TB=4x6, CL=4x9, AL=3x8 Week 2: TB=4x4, CL=4x7, AL=3x8 Week 3: TB=4x6, CL=4x9, AL=3x8 MONDAY TOTAL BODY Squat clean
WEDNESDAY TOTAL BODY DB push press
FRIDAY TOTAL BODY Cmmd hang alt foot split snatch
LOWER BODY Squat CL DB SLDL CL
LOWER BODY Keiser squat CL Keiser squat@ body weight CL Keg walking lunge CL Leg curl AL
CHEST Bench press CL Keg incline press CL 60-second stabilization
TRUNK WT crunch 3x20 WT twist crunch 3x20
TRUNK Trunk twist 3x20 WT glute-ham 3x12 WT twist glute-ham 3x20
TRUNK WT circles 3x20 WT seated twist 3x20
UPPER BACK DB row CL
UPPER BODY DB alt bench press CL DB pullover CL
SHOULDERS Keg shoulder press CL Front raise AL
ARMS Any biceps exercise AL SQUAT JUMP
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WEIGHTED CIRCLES
WEIGHTED PRESS CRUNCH
STRENGTH 2 Goal: To increase muscle strength, because of the positive relationship between strength and power Length: 3 weeks Intensity: Complete the full number of repetitions in good form on the first set only prior to increasing resistance Pace: Total-body lifts performed as explosively as possible. All other exercises lift in 2 seconds, lower in 2 seconds Rest: 2:30 between total-body sets and exercises, 2:00 between all other sets and exercises Volume: Week 1: TB=4x5, CL=4x5, AL=3x6 Week 2: TB=4x5, CL=4x5, AL=3x6 Week 3: TB=4x3, CL=4x3, AL=3x6 MONDAY TOTAL BODY Spit alt ft push jerk
WEDNESDAY TOTAL BODY Cmmd DB split alt ft alt snatch
FRIDAY TOTAL BODY Squat clean
CHEST Bench press CL DB pullover AL
LOWER BODY Keiser squat CL Keiser squat @ body weight Keg walking lunge CL Keg arch lunge CL
LOWER BODY Squat CL Keg lateral squat CL 60-second stabilization
TRUNK 2-hand bar twist 3x15 MR reverse back ext
TRUNK WT partner twist 3x15 WT V-up 3x15 MR reverse back ext 3x12
TRUNK WT decline crunch 3x15 WT decline twist crunch 3x15
SHOULDERS DB shoulder press CL
UPPER BODY DB alt bench press CL DB row CL
UPPER BACK DB row CL
WEIGHTED V-UP
ARMS Any biceps exercise AL
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ABBREVIATIONS
primarily because the speed at which you train is where you’ll see the gains. So if you compete in a quick power sport, you need to spend some time training with weights at the velocity at which you perform your sport. You’ll need a partner to time each set for you, and you need to perform the entire required time. Go as heavy as possible with the exercise while completing the required number of repetitions in good form in the specified time; if you complete more than the required reps, increase the weight, and vice versa. When you’re able to complete the reps in the specified time, increase the resistance slightly but then, if necessary, reduce the resistance again on each set to maintain the desired speed of movement. The designation “4x3 timed exercise @ 4 sec” means that you do 4 sets of 3 reps and on each set you have 4 seconds to complete the 3 repetitions.
• TB = total body. Any of the Olympic-style exercises and related training exercises • CL = core lift. Any multiple-t exercise (e.g., squat, bench press) • AL = auxiliar y exercises. Any single-t exercise (e.g., leg extension, biceps curl) • Alt ft = The exercise is performed with a split foot position; which foot goes forward and backward is alternated in each repetition • DB = dumbbell. The exercise is performed with a dumbbell • WT = weight. The exercise is performed by holding a weight (e.g., dumbbell or weight plate) • MB = medicine ball. The exercise is performed with a medicine ball • MR = manual resistance. The exercise is performed using manual (partner) resistance • SLDL = straight leg deadlift POWER 2 • Cmmd = command exercise. Goal: To increase muscle power, because of the positive relationship between muscle power The exercise movement is initiated by responding to an and performance auditory or visual command Length: 4 weeks given by a partner. This is Intensity: Complete the full number of repetitions in good form on the first set only prior to done to mimic what occurs increasing resistance during an athletic event. Pace: Total-body lifts performed as explosively as possible. Timed lifts performed at a pace When performing a normal set of cleans, for example, that allows completion of the required number of repetitions in the specified time period you decide yourself when Rest: 3:00 between total-body sets and exercises, 2:30 between all other sets and you’re going to initiate each exercises repetition. If you’re playing Volume: Week 1: TB=4x4, TL=4x6 timed exercise @9 sec volleyball, however, you have Week 2: TB=4x3, TL=4x4 timed exercise @5 sec to time your vertical jump based on the action Week 3: TB=4x4, TL=4x6 timed exercise @9 sec occurring on the court. So Week 4: TB=4x3, TL=4x4 timed exercise @5 sec during a set of command (Please refer to Abbreviations sidebar for details on timed exercises) cleans, you’d ready yourself over the bar and then initiate each repetition MONDAY WEDNESDAY FRIDAY based on a visual or TOTAL BODY TOTAL BODY TOTAL BODY auditory command of a Hang squat clean Cmmd DB split alt Cmmd split alt partner. The visual ft alt snatch bal ft alt snatch bal command, which could be Cmmd DB hang split Cmmd scoop above split any specified movement by your partner, is important for alt ft alt snatch alt ft snatch such athletes as a volleyball player since your court LOWER BODY LOWER BODY CHEST movements are initiated by Squat CL Keiser squat CL Bench press CL visual cues. Upon receiving Keg squat TL Keiser squat @ body weight CL Keg bench press TL the visual cue, explode through the repetition as Keg arch lunge TL DB pullover TL Keg side lunge TL much as possible. 60-second stabilization • Keg = The exercise is performed using a waterTRUNK TRUNK TRUNK filled keg as the source of resistance 1-hand bar twist 3x10 MB ankle chop/twist 3x10 MB decline 2-hand • TL = timed lift. The required throw 3x10 repetitions assigned to the WT back ext 3x8 WT back ext 3x8 exercise are completed in a specified time period. It’s SHOULDERS CHEST UPPER BACK important to shift your training emphasis from how Keg bent row TL DB alt bench press TL Shoulder press TL much you can lift to how quickly you can lift the weight for power sports,
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GILBERTO PEREZ AIR FORCE ACADEMY FOOTBALL DEFENSIVE END HEIGHT: 6'3" WEIGHT: 275 SQUAT: 550 BENCH PRESS: 400 CLEAN: 360
GRANT THOMAS AIR FORCE ACADEMY FOOTBALL NOSE GUARD HEIGHT: 6'1" WEIGHT: 270 SQUAT: 480 BENCH PRESS: 350 CLEAN: 300
POWER 3 Goal: To further increase muscle power, because of the positive relationship between muscle power and performance Length: 5 weeks Intensity: Complete the full number of repetitions in good form on the first set only prior to increasing resistance Pace: Total-body lifts performed as explosively as possible. Timed lifts performed at a pace that allows completion of the required number of repetitions in the specified time period Rest: 3:00 between total-body sets and exercises, 2:30 between all other sets and exercises Volume: Week 1: TB=4x3, CL=4x5, TL=4x5 timed exercise @5 sec Week 2: TB=4x2, CL=4x3, TL=4x3 timed exercise @4 sec Week 3: TB=4x3, CL=4x5, TL=4x5 timed exercise @5 sec Week 4: TB=4x2, CL=4x3, TL=4x3 timed exercise @4 sec Week 5: TB=4x2, CL=4x5, TL=4x3 timed exercise @4 sec (Please refer to Abbreviations sidebar for details on timed exercises) MONDAY TOTAL BODY Cmmd split alt foot jerk Hang squat clean
WEDNESDAY TOTAL BODY Cmmd DB squat hang alt clean DB split alt ft alt jerk
FRIDAY TOTAL BODY Cmmd split alt ft snatch balance Cmmd scoop above split alt ft snatch
CHEST Bench press CL Bench press TL DB pullover TL
LOWER BODY Keiser squat CL Keiser squat @ body weight CL Keg side lunge TL
LOWER BODY Squat CL Keg squat TL Keg arch lunge TL 60-second stabilization
TRUNK Bus driver 3x10 Wt twist back ext 3x8
TRUNK MB twist throw 3x10 WT back ext 3x8
TRUNK MB off-center throw 3x10
SHOULDERS Keg shoulder press TL
CHEST DB alt bench press
UPPER BACK DB row TL
ARMS Any biceps exercise AL
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ON
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Off-season training for max in-season results By Allen Hedrick, MS, CSCS*D
Y
our competitive season has just ended and you’re now into the off-season phase of your training. Years ago this might have been a time to sit back, reflecting on the season gone by and looking forward to the season. Nowadays, for a competitive high school or collegiate athlete, your off-season is the time when you dedicate yourself to becoming bigger, stronger, faster, and more powerful in order to stay competitive and gain an advantage over your opponents. Here’s how you turn your off-season into a PR breaker.
DIFFERENT OFFS
Training for muscle growth should be thought of as a phase of training, not the purpose of training.
During the in-season you spend so much time and energy practicing and competing that it’s difficult, if not impossible, to make significant increases in your strength, power, and speed capabilities. However, during the off-season, the main thing you need to focus on is strength training and conditioning in anticipation for the next season. You need to bear in mind, however, that there’s a distinct difference in off-season training for collegiate and high school athletes. At the college
level there are very few multiple-sport athletes; you’ve chosen your main sport and you’ll likely train specifically for it. Besides, the level of competition is so high, and the time and energy demands are so great, that it’s very difficult for most of you to compete in more than one sport anyway. In contrast, most high school athletes compete in two or more sports. If that’s you, this means that you’d have a much shorter off-season than the typical collegiate athlete. Nevertheless, in both settings, the off-season has got to be the time when you commit yourself to gaining muscle mass, strength, and power. With these important differences in mind, this article looks at the goals of off-season training for a power athlete (i.e., in football, volleyball, basketball, sprinting, or throwing) at both the high school and college level and provides an example of the sequence of workouts that you would want to adhere to.
OFF-SEASON GOALS As a power athlete, you might think that your off-season training should focus completely on training for power. Research has shown, however, that this is not the best approach. 5 Instead, you want your training to go through various phases, with each phase preparing you for the training cycle to follow. By following this progression of training, you give yourself the best opportunity to be as strong and powerful as possible when it counts the most, during the competition phase. This approach to training is known as periodization. ONE-HAND BAR TWIST
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Another value of using periodization is that it’s impossible for the body to maintain a peak performance level for an entire off-season. 2 Rather than attempting to train to be as powerful as possible during the entire offseason, the concept of periodization allows you to gradually work toward a peak level of performance during the in-season phase, which physiologically is a more reasonable goal and from a performance perspective will allow you to be at the top of your game when it matters the most. 3 A normal sequence of training cycles for the power athlete, and the goals of each of these cycles, would be as follows: Foundation The in-season phase is physiologically and psychologically stressful on the body. Injuries occur, and unless they’re severe you suck it up and play through them. Sometimes it’s difficult or impossible for the body to recover fully from the fatigue of frequent training and competition. Competing is mentally stressful as well. Because of all these factors, it’s necessary to take a short break (typically two to three weeks) when the inseason phase comes to an end in order to allow your body and mind to recover. During this time there should be no required, organized training.
CLOSE YOUR EYES, STAND ON ONE FOOT, AND HAVE YOUR PARTNER PUSH OR PULL YOU IN DIFFERENT DIRECTIONS AS YOU TRY TO REGAIN BALANCE QUICKLY.
Growth Let me make it clear that we’re not training you to become a bodybuilder. Focusing your training on achieving an extreme level of muscle growth is beneficial only if you’re planning on competing as a bodybuilder. If that’s not your goal, then training for muscle growth should be thought of as a phase of training, not the purpose of training. So what’s the value of training for muscle growth if you aren’t competing as a bodybuilder? The answer is that there’s a relationship between the size of the muscle and its ability to generate force. 1 But don’t get confused by this. Bodybuilders are far from being the strongest athletes, though they are the most muscular. The type of training that’s required to achieve a high level of muscularity (repetitions in the 8 to 12 range with short rest periods) is great for building muscle mass, but not for strength or power capabilities. However, if you can increase the size of the
Focusing on achieving maximal strength gains isn’t the answer for a power athlete; it’s simply a step toward the goal. As a result of this mandatory break from training, you enter the off-season phase in a slightly detrained state. Rather than jumping right back into serious training, it makes more sense to initiate the off-season with a brief introductory cycle (two to three weeks) with low to moderate volume and intensity. This gives you the opportunity to adapt gradually to the stresses of off-season training without becoming too sore or risking injury.
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few athletic endeavors, such as powerlifting and weightlifting. Most sports require strength at faster velocities of movement and with repetitive efforts, not just one attempt. However, as was just established, there’s a relationship between the size of the muscle and its force-generating capabilities. The same connection exists between the strength of the muscle and its capability to generate power. Maximal strength, even at slow speeds, is a contributing factor in explosive power. All explosive movements start from
muscle before you begin training to improve your strength levels, you have just enhanced your opportunity to get stronger. The growth cycle is simply used to increase your ability to increase strength levels. It’s a piece of the puzzle; it’s not the answer to the puzzle. Strength Strength is the ability of the muscle to exert a lot of force at a specified velocity. 1 The development and assessment of 1-rep max strength has received a great deal of research attention. Pure 1-rep max strength, however, is required by only a
HIGH SCHOOL POWER ATHLETE The assumption is that you play football in the fall, basketball during the winter, and run track in the spring: not an unusual scenario for a high school athlete. Because of this busy schedule, you have a ver y short off-season, basically from the end of the school year until the start of football practice. Based on this schedule, the length of each off-season cycle will be short because you have only 11 weeks to work with.
FOUNDATION Length: 1 week Goal: Reintroduction to the demands of weight training Intensity: Select a resistance that allows completion of the full number of required repetitions on each set Pace: Total-body (Olympic-style) exercises performed explosively. All other exercises lift in 2 seconds, lower in 3 seconds Rest: 2:00 between all sets and exercises Volume: TB=3x4, CL=3x8, AL=3x8
TWO-HAND BAR TWIST
MONDAY TOTAL BODY Push press
WEDNESDAY TOTAL BODY Clean high pull
FRIDAY TOTAL BODY DB clean high pull
LOWER BODY Squat CL Lateral squat CL
CHEST Bench press CL DB flye AL
LOWER BODY DB front squat CL DB SLDL CL
TRUNK WT crunch 3x25 WT twist crunch 3x25 WT back ext 3x12
TRUNK WT toe toucher 3x25 WT alt toe toucher 3x25
TRUNK WT V-up 3x25 WT twist back ext 3x12
UPPER BACK Pull-down CL
SHOULDERS Shoulder press CL DB lateral raise AL
UPPER BODY DB incline press CL DB row CL
ARMS Any biceps exercise AL PLATE RAISE
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zero or from slow velocities, and it’s at these phases that slow velocity strength can contribute to power development. The ultimate goal is to become as powerful as possible, and to achieve that goal a portion of your training has to be dedicated to achieving maximum strength levels. However, simply focusing on achieving maximum strength gains isn’t the answer for a power athlete; it’s simply a step toward the goal. Power Unless you’re an endurance athlete, power is the answer to improved athletic
performance. The previous cycles have all been aimed at getting you to the point where you can become as powerful as possible. Why is power so important? One of the distinguishing attributes of a successful strength-speed athlete is the ability to exert huge force rapidly when performing various movements. 4 Increasing power enhances performance in strength-speed sports. Explosive movement capabilities are required in activities such as throwing, jumping, and striking. Further, explosive power is needed when changing
GROWTH Length: 3 weeks Goal: To increase muscle size because of the positive relationship between the size of the muscle and its force-generating capabilities Intensity: Select a resistance that allows completion of the full number of required repetitions on each set Pace: Total-body (Olympic-style) exercises performed explosively. All other exercises lift in 2 seconds, lower in 4 seconds Rest: 1:30 between total-body exercises, 1:00 between all other sets and exercises Volume: Week 1: TB=4x6, CL=4x12, AL=3x12 Week 2: TB=4x4, CL=4x9, AL=3x9 Week 3: TB=4x6, CL=4x12, AL=3x12 MONDAY TOTAL BODY Squat clean
WEDNESDAY TOTAL BODY Split alt ft snatch
FRIDAY TOTAL BODY DB squat clean
LOWER BODY Squat CL Lunge CL
CHEST Bench press CL DB pull-over AL
LOWER BODY DB squat CL DB side lunge CL
TRUNK WT press crunch 3x25 WT bicycle 3x25 WT back ext 3x12
TRUNK WT V-up 3x25 WT alt V-up 3x25
TRUNK WT decline twist 3x25 WT twist back ext 3x12
UPPER BACK Seated row CL
SHOULDERS Militar y press CL Plate raise AL
UPPER BODY DB incline press CL T-bar row CL
ARMS Any biceps exercise AL
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SQUAT CLEAN
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most effectively. The programs offered here progress from the introduction cycle all the way to the power cycle. Because of the differences between the typical high school and college athlete, there’s a detailed program offered for each to get you on the right track.
direction rapidly or accelerating in events such as football, basketball, soccer, baseball, and gymnastics. Simply put, if you want a higher performance level, training for increased power output is your key to success.
GOT POWER? REFERENCES
Let’s get right to the point: how do you train to attain these goals? You know that training for power has got to be your goal during the offseason, and you know that you have to go through a sequence of cycles to raise your power output
1. Baechle, T.R., and R.W. Earle, eds. Essentials of Strength Training and Conditioning. Champaign, IL: Human Kinetics, 2000. 2. Bompa, T.O. Theory and Methodology of Training: The Key to Athletic Performance. Dubuque, IA: Kendall/Hunt, 1994. 3. Bompa, T.O. Periodization Training for Sports. Champaign, IL: Human Kinetics, 1999. 4. Fahey, T. Increasing power in strength-speed athletes. Biology of Sport 18(4):255-268, 2001. 5. Siff, M.C. Supertraining. Denver: Supertraining Institute, 2000.
STRENGTH Length: 3 weeks Goal: To increase muscle strength because of the positive relationship between the strength of the muscle and its power-generating capabilities Intensity: Select a resistance that allows completion of the full number of required repetitions on the first set only Pace: Total-body (Olympic-style) exercises performed explosively. All other exercises lift in 2 seconds, lower in 2 seconds Rest: 2:30 between total-body exercises, 2:00 between all other sets and exercises Volume: Week 1: TB=4x4, CL=4x5, AL=3x6 Week 2: TB=4x2, CL=4x3, AL=3x6 Week 3: TB=4x4, CL=4x5, AL=3x6
BUS DRIVER
MONDAY TOTAL BODY Split jerk
WEDNESDAY TOTAL BODY Squat clean
FRIDAY TOTAL BODY DB split snatch
LOWER BODY Squat CL Arch lunge CL
CHEST Bench press CL DB SLDL CL
LOWER BODY DB front squat CL
TRUNK 2-hand bar twist 3x12 MB wood chop 3x2 WT glute-ham 3x8
TRUNK Overhead crunch 3x12 WT alt V-up 3x25
TRUNK 1-hand bar twist 3x12 WT twist glute-ham 3x8
UPPER BACK Seated row CL
SHOULDERS Upright row CL
UPPER BODY DB incline press CL
ARMS Any biceps exercise AL
MANUAL RESISTANCE PULLOVER
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WEIGHTED GLUTE-HAM TWIST
POWER Length: 3 weeks Goal: To increase muscle power because of the relationship between power and performance Intensity: On total-body exercises, select a resistance that allows completion of the full number of required repetitions on the first set only. On timed exercises, select a resistance that allows completion of the required number of repetitions in the assigned time period Pace: Total-body (Olympic-style) exercises performed explosively. All other exercises lift at a pace that allows completion of the required number of repetitions in the assigned time period Rest: 3:00 between total-body exercises, 2:30 between all other sets and exercises Volume: Week 1: TB=4x2, CL=4x4 timed exercise @6 sec Week 2: TB=4x3, CL=4x6 timed exercise @12 sec Week 3: TB=4x2, CL=4x4 timed exercise @6 sec (Please refer to Abbreviations sidebar for details on timed exercises) MONDAY TOTAL BODY Hang squat clean
WEDNESDAY TOTAL BODY Scoop split snatch*
FRIDAY TOTAL BODY DB Cmmd alt jerk
LOWER BODY Squat TL SLDL TL
CHEST Bench press TL DB pivot lunge TL
LOWER BODY DB side lunge TL
TRUNK MB lunge throw 3x10 Good morning 3x8
TRUNK Bus driver 3x12 Good morning 3x8
TRUNK MB ankle chop 3x10
UPPER BACK Pulldown TL
SHOULDERS Plate raise TL
UPPER BODY DB alt incline press TL
ARMS Any biceps exercise AL *This is a snatch with the bar raised off blocks or pins in a power rack; height can vary.
DUMBBELL PIVOT LUNGE
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COLLEGE POWER ATHLETE This athlete plays one sport, with an in-season running from early August to mid-November. There’s also a four-week spring season during the spring semester where you practice and compete against other collegiate teams as a part of this practice schedule. Because these are practice games, you should train through these competitions, with no attempt to peak. With the season running to mid-November, and finals and Christmas break starting in mid-December, during which time you’ll be away from campus for a minimum of three weeks, off-season training isn’t resumed until early Januar y. The reasoning here is to allow you this longer recover y period rather than resuming off-season training in November for a few weeks and then being unable to train with the desired frequency and intensity because of finals and Christmas break. Therefore, after your season, you’d obser ve a six-week recover y period before you begin off-season training. Due to the length of your off-season, you have the opportunity to go through each cycle twice. The advantage of this approach is that it keeps the length of each individual cycle relatively short, avoiding monotony and loss of motivation. By using shorter cycles, you face new challenges more frequently, allowing for greater motivation and gains.
FOUNDATION Goal: Reintroduction to the demands of weight training Length: 1 week Intensity: Complete the full number of repetitions in good form on each set prior to increasing resistance Pace: Total body lifts performed as explosively as possible. All other exercises lift in 2 seconds, lower in 3 seconds Rest: 1:30 between all sets and exercises Volume: TB=3x3, CL=3x7, AL=3x7
KEG LATERAL SQUAT
MONDAY TOTAL BODY Squat clean (floor)
WEDNESDAY TOTAL BODY DB push press
FRIDAY TOTAL BODY Split alt foot snatch
LOWER BODY Squat CL SLDL CL
LOWER BODY DB front squat CL DB lunge CL
CHEST Bench press CL DB flye AL 30-second stabilization
TRUNK WT crunch 3x20 WT twist crunch 3x20 WT back ext 3x15
TRUNK WT toe touch 3x20 Bicycle 3x20 WT twist
TRUNK Trunk twist 3x20 Back ext 3x15
UPPER BACK Bent row CL
UPPER BODY DB bench press CL DB pullover AL
SHOULDERS DB shoulder press CL
ARMS Any biceps exercise
KEG SHOULDER PRESS
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ARCH LUNGE
DUMBELL CLEAN HIGH-PULL
BARBELL CLEAN HIGH-PULL
GROWTH 1 Goal: To increase muscle size, because of the positive relationship between muscle size and strength Length: 3 weeks Intensity: Complete the full number of repetitions in good form on each set prior to increasing resistance Pace: Total-body lifts performed as explosively as possible. All other exercises lift in 2 seconds, lower in 3 seconds Rest: 1:30 between all sets and exercises Volume: Week 1: TB=4x4, CL=4x7, AL=3x8 Week 2: TB=4x6, CL=4x9, AL=3x8 Week 3: TB=4x4, CL=4x7, AL=3x8 MONDAY TOTAL BODY Squat clean
WEDNESDAY TOTAL BODY DB push press
FRIDAY TOTAL BODY Split alt ft snatch
LOWER BODY Squat CL Good morning CL
LOWER BODY DB lunge CL Leg curl AL 40-second stabilization
CHEST Bench press CL Incline press CL
TRUNK WT crunch 3x20
TRUNK Trunk twist 3x20 WT glute ham 3x12 WT twist glute-ham 3x12
TRUNK WT circles 3x20 WT seated twist 3x20
UPPER BACK Bent row CL
UPPER BODY DB bench press CL MR pullover 2x8
SHOULDERS DB shoulder press CL Plate raise AL
ARMS Any biceps exercise AL
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DUMBELL SIDE LUNGE
DUMBELL SQUAT CLEAN
STRENGTH 1
DUMBELL SPLIT ALT FT SNATCH
Goal: To increase strength and size during spring practice Length: 5 weeks Intensity: Complete the full number of repetitions in good form on the first set only prior to increasing resistance Pace: Total-body lifts performed as explosively as possible. All other exercises lift in 2 seconds, lower in 2 seconds Rest: 2:30 between total-body sets and exercises, 2:00 between all other sets and exercises Volume: Week 1: TB=4x5, CL=4x5, AL=3x6 Week 2: TB=4x3, CL=4x3, AL=3x6 Week 3: TB=3x5, CL=3x5, AL=3x6 Week 4: TB=3x3, CL=3x3, AL=3x6 Week 5: TB=3x5, CL=3x5, AL=3x6 MONDAY TOTAL BODY Spit alt foot jerk
WEDNESDAY TOTAL BODY DB split alt foot snatch
FRIDAY TOTAL BODY Squat clean
CHEST Bench press CL
LOWER BODY Jump squat CL Keg arch lunge CL 50-second stabilization
LOWER BODY Squat CL Keg lateral squat CL
TRUNK WT toe touch 3x15 WT back ext 3x10
TRUNK Partner twist 3x15 WT V-ups 3x15
TRUNK WT decline twist crunch 3x15 WT back ext 3x10
SHOULDERS Keg shoulder press CL
UPPER BODY DB bench CL DB row CL
SHOULDERS DB pullover CL
ARMS Any biceps exercise AL
MEDICINE BALL WOOD CHOP
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OVERHEAD CRUNCH
MANUAL RESISTANCE PARTNER TWIST
POWER 1 Goal: To increase muscle power during spring practice, because of the positive relationship between muscle power and performance Length: 4 weeks Intensity: Complete the full number of repetitions in good form on the first set only prior to increasing resistance Pace: Total-body lifts performed as explosively as possible. Timed lifts performed at a pace that allows completion of the required number of repetitions in the specified time period Rest: 3:00 between total-body sets and exercises, 2:30 between all other sets and exercises Volume: Week 1: TB=3x2, CL=3x4, TL=3x4 timed exercise @8 sec Week 2: TB=3x4, CL=3x6, TL=3x6 timed exercise @9 sec Week 3: TB=3x2, CL=3x4, TL=3x4 timed exercise @8 sec Week 4: TB=3x4, CL=3x6, TL=3x6 timed exercise @9 sec (Please refer to Abbreviations sidebar for details on timed exercises) MONDAY TOTAL BODY Cmmd split alt ft snatch
WEDNESDAY TOTAL BODY Hang squat clean Cmmd power clean
FRIDAY TOTAL BODY DB Cmmd split alt Ft jerk
CHEST Bench press CL Bench press TL DB pullover TL
LOWER BODY Keiser squat CL Keg arch lunge TL 60-second stabilization
LOWER BODY Squat CL Jump squat CL Keg side lunge TL
TRUNK Bus driver 3x12
TRUNK MB partner twist throw 3x20MB MR reverse back ext 3x8
TRUNK 2-hand twist throw 3x20 MR reverse back ext 3x8
SHOULDERS Keg shoulder press TL
CHEST/SHOULDER Keg bench press TL
UPPER BACK DB row TL
LATERAL SQUAT
DUMBELL STIFF-LEG DEADLIFT
ARMS Any biceps exercise AL
SPLIT ALTERNATING FRONT SNATCH
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WEIGHTED DECLINE TWIST
GROWTH 2
SPLIT ALT FOOT JERK
Length: 3 weeks Goal: Increase muscle size, because of the positive relationship between muscle size and strength Length: 3 weeks Intensity: Complete the full number of repetitions in good form on each set prior to increasing resistance Pace: Total body lifts performed as explosively as possible. All other exercises lift in 2 seconds, lower in 3 seconds Rest: 1:30 between all sets and exercises Volume: Week 1: TB=4x6, CL=4x9, AL=3x8 Week 2: TB=4x4, CL=4x7, AL=3x8 Week 3: TB=4x6, CL=4x9, AL=3x8 MONDAY TOTAL BODY Squat clean
WEDNESDAY TOTAL BODY DB push press
FRIDAY TOTAL BODY Cmmd hang alt foot split snatch
LOWER BODY Squat CL DB SLDL CL
LOWER BODY Keiser squat CL Keiser squat@ body weight CL Keg walking lunge CL Leg curl AL
CHEST Bench press CL Keg incline press CL 60-second stabilization
TRUNK WT crunch 3x20 WT twist crunch 3x20
TRUNK Trunk twist 3x20 WT glute-ham 3x12 WT twist glute-ham 3x20
TRUNK WT circles 3x20 WT seated twist 3x20
UPPER BACK DB row CL
UPPER BODY DB alt bench press CL DB pullover CL
SHOULDERS Keg shoulder press CL Front raise AL
ARMS Any biceps exercise AL SQUAT JUMP
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WEIGHTED CIRCLES
WEIGHTED PRESS CRUNCH
STRENGTH 2 Goal: To increase muscle strength, because of the positive relationship between strength and power Length: 3 weeks Intensity: Complete the full number of repetitions in good form on the first set only prior to increasing resistance Pace: Total-body lifts performed as explosively as possible. All other exercises lift in 2 seconds, lower in 2 seconds Rest: 2:30 between total-body sets and exercises, 2:00 between all other sets and exercises Volume: Week 1: TB=4x5, CL=4x5, AL=3x6 Week 2: TB=4x5, CL=4x5, AL=3x6 Week 3: TB=4x3, CL=4x3, AL=3x6 MONDAY TOTAL BODY Spit alt ft push jerk
WEDNESDAY TOTAL BODY Cmmd DB split alt ft alt snatch
FRIDAY TOTAL BODY Squat clean
CHEST Bench press CL DB pullover AL
LOWER BODY Keiser squat CL Keiser squat @ body weight Keg walking lunge CL Keg arch lunge CL
LOWER BODY Squat CL Keg lateral squat CL 60-second stabilization
TRUNK 2-hand bar twist 3x15 MR reverse back ext
TRUNK WT partner twist 3x15 WT V-up 3x15 MR reverse back ext 3x12
TRUNK WT decline crunch 3x15 WT decline twist crunch 3x15
SHOULDERS DB shoulder press CL
UPPER BODY DB alt bench press CL DB row CL
UPPER BACK DB row CL
WEIGHTED V-UP
ARMS Any biceps exercise AL
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ABBREVIATIONS
primarily because the speed at which you train is where you’ll see the gains. So if you compete in a quick power sport, you need to spend some time training with weights at the velocity at which you perform your sport. You’ll need a partner to time each set for you, and you need to perform the entire required time. Go as heavy as possible with the exercise while completing the required number of repetitions in good form in the specified time; if you complete more than the required reps, increase the weight, and vice versa. When you’re able to complete the reps in the specified time, increase the resistance slightly but then, if necessary, reduce the resistance again on each set to maintain the desired speed of movement. The designation “4x3 timed exercise @ 4 sec” means that you do 4 sets of 3 reps and on each set you have 4 seconds to complete the 3 repetitions.
• TB = total body. Any of the Olympic-style exercises and related training exercises • CL = core lift. Any multiple-t exercise (e.g., squat, bench press) • AL = auxiliar y exercises. Any single-t exercise (e.g., leg extension, biceps curl) • Alt ft = The exercise is performed with a split foot position; which foot goes forward and backward is alternated in each repetition • DB = dumbbell. The exercise is performed with a dumbbell • WT = weight. The exercise is performed by holding a weight (e.g., dumbbell or weight plate) • MB = medicine ball. The exercise is performed with a medicine ball • MR = manual resistance. The exercise is performed using manual (partner) resistance • SLDL = straight leg deadlift POWER 2 • Cmmd = command exercise. Goal: To increase muscle power, because of the positive relationship between muscle power The exercise movement is initiated by responding to an and performance auditory or visual command Length: 4 weeks given by a partner. This is Intensity: Complete the full number of repetitions in good form on the first set only prior to done to mimic what occurs increasing resistance during an athletic event. Pace: Total-body lifts performed as explosively as possible. Timed lifts performed at a pace When performing a normal set of cleans, for example, that allows completion of the required number of repetitions in the specified time period you decide yourself when Rest: 3:00 between total-body sets and exercises, 2:30 between all other sets and you’re going to initiate each exercises repetition. If you’re playing Volume: Week 1: TB=4x4, TL=4x6 timed exercise @9 sec volleyball, however, you have Week 2: TB=4x3, TL=4x4 timed exercise @5 sec to time your vertical jump based on the action Week 3: TB=4x4, TL=4x6 timed exercise @9 sec occurring on the court. So Week 4: TB=4x3, TL=4x4 timed exercise @5 sec during a set of command (Please refer to Abbreviations sidebar for details on timed exercises) cleans, you’d ready yourself over the bar and then initiate each repetition MONDAY WEDNESDAY FRIDAY based on a visual or TOTAL BODY TOTAL BODY TOTAL BODY auditory command of a Hang squat clean Cmmd DB split alt Cmmd split alt partner. The visual ft alt snatch bal ft alt snatch bal command, which could be Cmmd DB hang split Cmmd scoop above split any specified movement by your partner, is important for alt ft alt snatch alt ft snatch such athletes as a volleyball player since your court LOWER BODY LOWER BODY CHEST movements are initiated by Squat CL Keiser squat CL Bench press CL visual cues. Upon receiving Keg squat TL Keiser squat @ body weight CL Keg bench press TL the visual cue, explode through the repetition as Keg arch lunge TL DB pullover TL Keg side lunge TL much as possible. 60-second stabilization • Keg = The exercise is performed using a waterTRUNK TRUNK TRUNK filled keg as the source of resistance 1-hand bar twist 3x10 MB ankle chop/twist 3x10 MB decline 2-hand • TL = timed lift. The required throw 3x10 repetitions assigned to the WT back ext 3x8 WT back ext 3x8 exercise are completed in a specified time period. It’s SHOULDERS CHEST UPPER BACK important to shift your training emphasis from how Keg bent row TL DB alt bench press TL Shoulder press TL much you can lift to how quickly you can lift the weight for power sports,
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GILBERTO PEREZ AIR FORCE ACADEMY FOOTBALL DEFENSIVE END HEIGHT: 6'3" WEIGHT: 275 SQUAT: 550 BENCH PRESS: 400 CLEAN: 360
GRANT THOMAS AIR FORCE ACADEMY FOOTBALL NOSE GUARD HEIGHT: 6'1" WEIGHT: 270 SQUAT: 480 BENCH PRESS: 350 CLEAN: 300
POWER 3 Goal: To further increase muscle power, because of the positive relationship between muscle power and performance Length: 5 weeks Intensity: Complete the full number of repetitions in good form on the first set only prior to increasing resistance Pace: Total-body lifts performed as explosively as possible. Timed lifts performed at a pace that allows completion of the required number of repetitions in the specified time period Rest: 3:00 between total-body sets and exercises, 2:30 between all other sets and exercises Volume: Week 1: TB=4x3, CL=4x5, TL=4x5 timed exercise @5 sec Week 2: TB=4x2, CL=4x3, TL=4x3 timed exercise @4 sec Week 3: TB=4x3, CL=4x5, TL=4x5 timed exercise @5 sec Week 4: TB=4x2, CL=4x3, TL=4x3 timed exercise @4 sec Week 5: TB=4x2, CL=4x5, TL=4x3 timed exercise @4 sec (Please refer to Abbreviations sidebar for details on timed exercises) MONDAY TOTAL BODY Cmmd split alt foot jerk Hang squat clean
WEDNESDAY TOTAL BODY Cmmd DB squat hang alt clean DB split alt ft alt jerk
FRIDAY TOTAL BODY Cmmd split alt ft snatch balance Cmmd scoop above split alt ft snatch
CHEST Bench press CL Bench press TL DB pullover TL
LOWER BODY Keiser squat CL Keiser squat @ body weight CL Keg side lunge TL
LOWER BODY Squat CL Keg squat TL Keg arch lunge TL 60-second stabilization
TRUNK Bus driver 3x10 Wt twist back ext 3x8
TRUNK MB twist throw 3x10 WT back ext 3x8
TRUNK MB off-center throw 3x10
SHOULDERS Keg shoulder press TL
CHEST DB alt bench press
UPPER BACK DB row TL
ARMS Any biceps exercise AL
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