Is there anything commonly wrong with doing two olympic workouts a week, as well as an upper lower body split in the same week. I want to develop more power for football next season.
For example:
Monday Full body olympic, followed by 15 min. HIIT drills
Tuesday Energy workout (30 min 70% HR)
Wednesday Full body olympic, followed by 15 min. HIIT drills
Thursday Energy workout (30 min 70% HR)
Friday Lower Strength, followed by 15 min. HIIT
Saturday Upper Strength, plyometric drills
Sunday Rest
Adam, Olympic lifts are not ideal for football contrary to very popular belief.
Do you want hypertrophy as well as increased strength?
You've stumped me here, Chris. Explosiveness in the hips is absolutely essential for football, and I know of nothing better than oly lifts (or their simplified, stripped-down partial movements) for that purpose.
On the other hand, my dad's old pre-football routine was:
1) Throw up in locker room
2) Put on pads
3) Start the game and knock the crap out of people
And he was first team all-state, so maybe you can do what you want!
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I want to be able to take off at lightning fast short bursts of speed, jump high, hit very hard, tackle, and have stamina to last the whole interval of the game.
Chris were you sayin I should do things like sled driving instead of olympic lifting, or do you think I should worry more a bout strength and hypertrophy instead of power?
I think power will be very important, for moves like taking off fast and then jumping high to intercept the ball, or get around the end to rush the quarterback.
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The only olympic exercise that's necessary to incorporate into a football routine is the powerclean. Powercleans, squats, bench press, romanian deadlifts, rows, and perhaps dips is all the strength and power conditioning exercises are all the best for football. 40 yard sprint interval and dragging a sled as well are other great ways for stamina conditioning and GPP. Sounds like to me you're either a linebacker or safety from you saying intercepting or even pulling the safety blitz play.
Charlie, Ninja: I played 7 years as a defensive end, but at a college level, even though it's only a club, I think my weight of 165 would be more akin to a safety. I was never a receiver because of my vision, but maybe now that I've got lasik I can give that a try too. Of course, since it's a club level, maybe I can just go rock them at end, regardless of my weight. That's what I'm hoping for, honestly. I want to be able to take a hit and spin off fast so I can still make a tackle.
What about the push press on top of that? Why RDLs isntead of deads? I was under the impression that if I went low enough in the squat, my legs would get a balanced workout, since I'm using a low bar placement and hip drive in my squat.
Actually yeah push press is a good idea to incorporate in as well, and RDLs are great for pure hip drive and movement. Deadlifts are a bit too taxing IMO for sport related workouts. You can try this 3x a week Full-Body routine...
Alternate between A and B every workout.. week 1: A, B, A... week 2: B, A, B. And, yeah, I've grown accustomed to Rippetoe's "A, B" type workouts. Not a lot of volume but make sure the intensity is well adjusted.
If i did two full body workouts a week, I could add in an upper and a lower workout too, making it 4 times a week, unless that would be too taxing because I definitely agree that the intensity should be high enough to make up for the low volume, however I've been doing Cressey's Maximum strength instead of rippetoe.
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Of course, since it's a club level, maybe I can just go rock them at end, regardless of my weight.
.
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but at a college level, even though it's only a club,
..
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I'd say stick with the routine you have now until you completely finish it. Either way you're gonna develop some good strength and hypertrophy (if all factors are in play: diet, sleep, etc).
I would have thought USC would be #1 in California (and Butte at the JC level). Which do you think would have had a bigger effect on the Cougars success - Coach Tujague and his staff or Dos?
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In their division Bob. Have you seen the record of recent championships won by the COC baseball, basketball, and volleyball teams? Dos must be doing something right.
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I have no doubt that he's a smart man and knows his stuff when it comes to S&C - there's too much evidence to show that's true (and not to take away from their, or his, success). I'm just wondering which has a greater effect on the success - the S&C part or the technique/strategy part?
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You should get out on a speaking tour telling all those NFL and NCAA S&C coaches they've been wasting their time all these years.
Perhaps I will. How many NFL or NCAA strength coaches do you personally know? I know a few. Just because something is advocated doesn't mean it is optimal.
You see, people like you are the same sort who used to decry resistance training for any athletic endeavor. There was a time then the "norm" was to recommend against it. If I had been the lone voice advocating resistance exercise back then would I have been wrong?
I want to be able to take off at lightning fast short bursts of speed, jump high, hit very hard, tackle, and have stamina to last the whole interval of the game.
Chris were you sayin I should do things like sled driving instead of olympic lifting, or do you think I should worry more a bout strength and hypertrophy instead of power?
I think power will be very important, for moves like taking off fast and then jumping high to intercept the ball, or get around the end to rush the quarterback.
I am out of town right now. When I get back I will address this question more fully (this weekend).
Prefootball routine idea
Linear Mode
