Re: (American) Football conditioning question

[Guest guest]

- the simplest way to do this is to do all of the speed and

acceleration work first followed by conditioning. Our usual progression is 5-8

minutes

of basic plyos followed by 6 sprints to develop speed. This would be followed

by possibly some resisted sprinting and then finally some conditioning (

shuttle runs etc). We don't try to overlap them as much as layer them from easy

to

hard. Hope this helps.

Boyle

Director of Performance

Athletes Performance

Los Angeles Ca.

[Guest guest]

Coach,

Did you ever consider the incremental jumps in your

example to be too small? Just a thought, not a

criticism. I wish I had some kids that could bench

like that. Last year I had 3 and felt vey lucky.

Dave Brewer, L.Ac. (strength coach at Fountain Valley HS)

Newport Beach, Ca

--- rick lytle wrote:

> ,

>

> I am also a high school football coach, and these

> are

> things we do to work on improving endurance and

> lactic

> acid training.

> First we follow a basic westside template.

>

> On our max effort days we will rotate exercises

> every

> three weeks. The athletes will work upto a max 5,

> 3,

> or 1 depending on their experience and the time of

> year. When we do this we always start with the bar

> and we will add 10 - 25 lbs at a time and work up to

> their max work. Again the athletes will add 10 or

> 15

> or 20 lbs depending on exercise and strength level.

> The reason for this is work on work capacity. Even

> though they are begining with light weight every

> time

> they squat for example they must still work and

> their

> overall volume is increased. For example 315 max 3

> bench might look something like this:

> set 1 45 x 8

> set 2 95 x 8

> set 3 135 x 5

> set 4 185 x 5

> set 5 205 x 5

> set 6 225 x 3

> set 7 255 x 3

> set 8 275 x 3

> set 9 305 x 3

> set 10 315 x 3

> total volume 10 sets, 34 reps, 7870 lbs of work.

>

> This is all done in around 20 minutes. This forces

> the athletes to really move and work.

>

> On the other two days are out speed days when we

> will

> box squat or bench, again we have our players about

> 5

> warmup sets to work up to 60 % on the bench, or

> 55%-65% on the box squat. They will then work for 8

> minute period performing sets of three on the bench

> or

> sets of 2 on the squat. They are working in group

> of

> 3 and they are able to perform anywhere 10 - 12

> sets.

> The goal is get the weight moving fast with great

> from. If form ever breaks down we will lower the

> weights.

>

> Also every 6 weeks we will perform DB bench press

> and

> 70 % of max on the box squat. Witht he DB bench

> press

> we will do 3 sets to failure and with squat we will

> perform 15 sets of two. These are a big part of

> what

> we do with the main part then we move onto our

> secondary lifts and auxillary lifts. I hope that

> helps. Let me know if you have any other questions.

>

>

> =====

> " It is not the size of the dog in the fight

> It is the size of the fight in the dog. "

> Rick Lytle

> Cleveland, Ohio

> rlytle2000@...

[Guest guest]

No, I think there are a few things that I like about

making these type of jumps:

1. athletes get a great warmup

2. they get to work on their form before the weight

gets too heavy

3. we are raising their work capacity

As a side on our test days the athletes will not

perform that many sets before being tested.

we will test three times a year in bench, & squat and

I think this year we will add the deadlift but I have

not decided yet.

Also this is an example of a few of our seniors who

have been lifting like this for the last 4 years.

" It is not the size of the dog in the fight

It is the size of the fight in the dog. "

Rick Lytle

Cleveland, Ohio

rlytle2000@...

--- david brewer wrote:

> Coach,

>

> Did you ever consider the incremental jumps in your

> example to be too small? Just a thought, not a

> criticism. I wish I had some kids that could bench

> like that. Last year I had 3 and felt vey lucky.

>

> Dave Brewer, L.Ac. (strength coach at Fountain

> Valley HS)

> Newport Beach, Ca

>

> --- rick lytle wrote:

> > ,

> >

> > I am also a high school football coach, and these

> > are

> > things we do to work on improving endurance and

> > lactic

> > acid training.

> > First we follow a basic westside template.

> >

> > On our max effort days we will rotate exercises

> > every

> > three weeks. The athletes will work upto a max 5,

> > 3,

> > or 1 depending on their experience and the time of

> > year. When we do this we always start with the

> bar

> > and we will add 10 - 25 lbs at a time and work up

> to

> > their max work. Again the athletes will add 10 or

> > 15

> > or 20 lbs depending on exercise and strength

> level.

> > The reason for this is work on work capacity.

> Even

> > though they are begining with light weight every

> > time

> > they squat for example they must still work and

> > their

> > overall volume is increased. For example 315 max

> 3

> > bench might look something like this:

> > set 1 45 x 8

> > set 2 95 x 8

> > set 3 135 x 5

> > set 4 185 x 5

> > set 5 205 x 5

> > set 6 225 x 3

> > set 7 255 x 3

> > set 8 275 x 3

> > set 9 305 x 3

> > set 10 315 x 3

> > total volume 10 sets, 34 reps, 7870 lbs of work.

> >

> > This is all done in around 20 minutes. This

> forces

> > the athletes to really move and work.

> >

> > On the other two days are out speed days when we

> > will

> > box squat or bench, again we have our players

> about

> > 5

> > warmup sets to work up to 60 % on the bench, or

> > 55%-65% on the box squat. They will then work for

> 8

> > minute period performing sets of three on the

> bench

> > or

> > sets of 2 on the squat. They are working in group

> > of

> > 3 and they are able to perform anywhere 10 - 12

> > sets.

> > The goal is get the weight moving fast with great

> > from. If form ever breaks down we will lower the

> > weights.

> >

> > Also every 6 weeks we will perform DB bench press

> > and

> > 70 % of max on the box squat. Witht he DB bench

> > press

> > we will do 3 sets to failure and with squat we

> will

> > perform 15 sets of two. These are a big part of

> > what

> > we do with the main part then we move onto our

> > secondary lifts and auxillary lifts. I hope that

> > helps. Let me know if you have any other

> questions.

> >

> >

> > =====

> > " It is not the size of the dog in the fight

> > It is the size of the fight in the dog. "

> > Rick Lytle

> > Cleveland, Ohio

> > rlytle2000@...

[Guest guest]

Rick,

What is your goal when training your football athletes? I think it is

important to ask yourself from time to time the real purpose of some of the

drills and lifts one incorporates in a program design?

Can I ask you the purpose of doing 10 sets of bench press? Are you trying to

make them powerlifters or better athletes? I am not saying the bench press

should be eliminated from a football athletes program, but how specific is

laying on your back while being supported by a bench and pressing? If you are

in that position during a game as a fb athlete more than 10 times, then you need

to find a new sport.

I think more emphasis on ground base, multijoint lifts should be more of the

focus in a fb athletes program (e.g., Jammer, Push Jerks...) I will say this,

having a big bench press does help with an athletes confidence, so maybe that is

a valid reason for the high volume work some coaches use for the bench press.

Anybody else have any comments?

Respectfully,

Bryce Teager, CSCS

FAST FORWARD

Omaha, Ne