I'm with XL Athlete, which is a website dedicated to strength and conditioning for the high school and collegiate athlete. We are a group of strength and conditioning coaches from the Universities of Minnesota, Wisconsin, Minnesota State, UW-La Crosse, St. Scholastica, and others. The site is free, because we all have day jobs, so feel free to use anything you find on it. We have a ton of exercise videos, articles, workouts and routines, drill sheets, and other information. If you would like to sign up, which is free but you don't have to, you can enter in your max lifts for a number of exercises and print off individualized workouts. Here are some links you are welcome to take a look at:
So poke around the site if you would like, and let me know what you think. If you have any questions, or would like us to put something up for you, feel free to send us an email or write me here.
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Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John
I live in Duluth, MN and my son attends St. Scholastica.
Where are you based?
Coaches and researchers who contribute to the site are based in many different places. XL Athlete is not a training facility itself, but rather a network of high school, collegiate, professional, and private strength coaches. In your area, there are two individuals who fall within the XL Athlete network. These include Joe Warpeha, a professor at St. Scholastica who also works with the newly formed football team and strength and conditioning department, and Chris Bell, who has a private business in Duluth training hockey players and also coaches at UW-Superior. Both of these men are highly qualified strength and conditioning coaches, and I strongly recommend them.
We try to add content each day, and will be doing so in the new year as well. Most recently we completed a 140+ page off-season training manual for football. If any of you are high school football coaches, or work with such coaches, send me a private message and I can email the program to interested parties. Thanks! Coach D
We try to add content each day, and will be doing so in the new year as well. Most recently we completed a 140+ page off-season training manual for football. If any of you are high school football coaches, or work with such coaches, send me a private message and I can email the program to interested parties. Thanks! Coach D
We have had a great turn-out of those wanting the training manual. If anyone else would like one, I can email it to you. Send me a private message with an email address and I will get it to you as soon as possible.
We recently have completed a load-dependent Olympic workout for use by anyone who wants it. It is a three-week cycle designed to train maximum strength. The basic design is a twist on a traditional method in which the load on the bar dictates the exercises being done. As the load increases, the athlete will shift from light and explosive exercise (such as the power clean) to heavier and slower movements (such as the clean pull). This is done for the Olympic lifts as well as the squat and bench press. The three-week cycle includes workouts for 6 days, with multiple sessions on certain days. After three weeks, it is best to switch to something else (such as unloading) to avoid stagnation and burnout. The workout is free, as is everything else on the website.
We now have a direct link for the manual available. Here is the link: Off-Season Training Manual For Football It is a 147-page manual in pdf format. Thanks! Coach D
Just so you know I moved this into the main training section to give it a little more of a view.
Everyone should check it out, it is a fantastic website.
Please stick around.
I'd like to second this, as well as express my appreciation and gratitude to all the folks like Leigh and coachdavidh who so freelly share their knowledge and expertise with us here on this forum. Thank you.
I see the xl site offers nutritional advice. Quick question: What do you think is an adequate protein requirement for college male athletes in strength/power sports? I heard the NCAA limits how much protein can be in the supplements given to college athletes. I think I also read a while back that some strength coach got busted for giving athletes too much protein - apparently the local news station came in one day unannounced and did a story on it. I can't remember the school...midwest I think...maybe Big 10...could have been Minnesota. Thanks for your help.
For those who may be interested, XL Athlete just put up a workout plan designed to increase muscle mass for freshmen and other athletes seeking to add size. It is an eight week program, and uses simple exercises that anyone can perform. If you are interested in adding muscle mass, try it out. If you are already big enough, there are many other workout plans on the site as well. Here is the link: Extreme Mass Training Hope that helps! Coach D
I just finished creating several Tabata Interval workouts for the XL Athlete website. As you are probably aware, they are an excellent way to train both aerobic and anaerobic systems at the same time. They are also quite effective for both novice and elite athletes. In a nutshell, they get you in shape.
Yes, the information is provided by Drew Wurst among others. He does a fantastic job for us.
Quote:
Originally Posted by kratos
Quick question: What do you think is an adequate protein requirement for college male athletes in strength/power sports? I heard the NCAA limits how much protein can be in the supplements given to college athletes.
That is true, there are guidelines for protein supplements. Here is what I could find on the topic:
"A supplement which contains >30% of its calories from protein is not a permissible substance for distribution by the Institution according to current NCAA rules. If the supplement has less than 30% protein and does not contain additional ingredients that are designed to assist in the muscle-building process (amino acids), then it is considered permissible."
Reference: NCAA Sports Medicine Handbook 2005-06, pg. 41
Quote:
Originally Posted by kratos
I think I also read a while back that some strength coach got busted for giving athletes too much protein
As I understand it from second hand sources, the supplement company shipped the wrong product to the University of Minnesota. I was not at that institution, so I cannot speak intelligently about what occurred. I do know that they now use Collegiate Muscle Milk, which is compliant under current NCAA rules and guidelines.
XL Athlete just added position-specific performance circuits to the website today. There are seven of them: Offensive line, defense, quarterbacks, running backs, wide receivers, kickers, and long snappers. They may be used as supplementary workouts for these position players. These do not require a membership either, so you can just click and download to print them off.
We have just completed a 17-Week In-Season Training Manual for use by anyone who wants one. It includes a two-to-three day strength program, several alternative workouts for injured athletes, adaptability training, prehab/preventative training, recovery and restoration work, nutrition information, and other related training information. Here is the link to the download page, which contains this manual in pdf format, as well as our other manuals and downloads:
We have also put up four different levels of a seated upper body circuit, which we have used with success with athletes who have suffered a leg injury, but need to stay in shape. These can also be used by anyone looking for something different to do for the upper body:
The University of Minnesota's General Fitness Manual was just added as a download to XL Athlete this morning. This manual is sent to all incoming athletes in Olympic sports for purposes of introducing them to some of the drills and training that takes place at the university, as well as a means of improving general physical fitness.
Incidentally, Coach, one it seems like a lot of the PDF articles are very short, like 1 or 2 pages. It would probably make the site more accessible (and googlable) if you could just make them regular HTML pages, wouldn't ya think?
Incidentally, Coach, one it seems like a lot of the PDF articles are very short, like 1 or 2 pages. It would probably make the site more accessible (and googlable) if you could just make them regular HTML pages, wouldn't ya think?
Thanks for the kind worlds. At this point, we are going to stick with the PDF articles, as it allows us to do things as simple as possible.
XL Athlete - Strength & Conditioning Website
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