|
Post by CoachJoe on Feb 2, 2009 18:46:13 GMT -5
As a strength coach myself, I have a good idea of what goes on in a "FOOTBALL" Weight Room compared with your average American Family. More and more, teams are moving away from bench press and moving toward explosive lifting. We focus our program around Power Cleans and Snatch, but include Squat and Bench Press. If our players didn't think Bench Press was so important, I might get rid of it entirely. But they enjoy it and that can be more beneficial than anything. Here is a typical workout in Prince George:
Power Cleans 55% / 5 reps; 65% / 4 reps; 75% / 4 reps; 75% / 4 Clean Pull 80% / 3; 90% / 3; 100% / 3 Front Squat 55% / 5; 65% / 4; 75% / 4; 75% / 4 Bent Row 50% / 10; 60% / 10; 60% / 10 Barbell Curl 30% / 10; 35% / 10; 35%/10
Where the percentages are a percentage of a certain max lift. All of these would work off of the player's Power Clean max. During this winter phase, we are not doing any back squats. We are trying to regain strength lost during the season (another issue), and build up lower back strength before we do any heavy back squats. The only lift we do during this phase that is not working off of Power Clean max is the Bench Press, which we are only performing 1 day per week.
|
|
dc207
New Member
Posts: 11
|
Post by dc207 on Mar 9, 2009 5:37:57 GMT -5
Pretty similar to what we do, though with our numbers and limited space we tend to use Circuit Training becaue otherwise it's a clusterf___ in there with kids everywhere and with one or two coaches you can't tell who's doing what. With the circuit, we can have direct supervision of two specific areas and perhaps a third (our weight room is set up a little different thjan most others) and get the kids in and out of there in an hour. Many kids will do other things on their own, then we do speed/agility/drills/conditioning either before or after lifting. It has worked for us in the last year since going to it.
|
|
|
Post by CoachJoe on Mar 10, 2009 10:52:53 GMT -5
We did circuit training for a few years. I had a CD of lifting music with a scoreboard buzzer sound that went off every 5 minutes. It was sweet, sometimes I think we should fire it up for one more round.
Now I've put them on a clock in our tiny little weight room. I found that setting the timer for 5 seconds before the last group finishes their set works well. Someone's always falling behind, and having to catch up, but you know that everyone is moving. The only problem is I know some of them fudge the weights to keep from changing so much (doing 135 instead of 130 is not going to ruin their season though).
|
|
|
Post by bluecrazy on Mar 16, 2009 9:16:50 GMT -5
As a strength coach myself, I have a good idea of what goes on in a "FOOTBALL" Weight Room compared with your average American Family. More and more, teams are moving away from bench press and moving toward explosive lifting. We focus our program around Power Cleans and Snatch, but include Squat and Bench Press. If our players didn't think Bench Press was so important, I might get rid of it entirely. But they enjoy it and that can be more beneficial than anything. Here is a typical workout in Prince George: Power Cleans 55% / 5 reps; 65% / 4 reps; 75% / 4 reps; 75% / 4 Clean Pull 80% / 3; 90% / 3; 100% / 3 Front Squat 55% / 5; 65% / 4; 75% / 4; 75% / 4 Bent Row 50% / 10; 60% / 10; 60% / 10 Barbell Curl 30% / 10; 35% / 10; 35%/10 Where the percentages are a percentage of a certain max lift. All of these would work off of the player's Power Clean max. During this winter phase, we are not doing any back squats. We are trying to regain strength lost during the season (another issue), and build up lower back strength before we do any heavy back squats. The only lift we do during this phase that is not working off of Power Clean max is the Bench Press, which we are only performing 1 day per week. Much discussion on other boards about the power cleans. How do you teach the clean?
|
|
|
Post by CoachJoe on Mar 16, 2009 10:38:14 GMT -5
I changed the way I do it after taking a USAW course last year. If we had blocks, I'd use them - but we don't. We don't do anything revolutionary, its probably stuff that you all do. But here is my progression:
1. Hands behind your back, squat down into "Set" position, chest up, head up, slight arch in back. From here we're just jumping straight up, getting full extension. Last thing to leave the ground is the toes. Make sure they get straight up like a pencil, not picking their knees up or anything. Make sure they catch themselves into a squat (like dropping under a clean), not stiff-legged.
2. Now hold a broomstick. Do the exact same thing as before, keep the broom stick straight and let the arms hang. If they've seen a PC before they're going to want to clean the broom stick, don't let them.
3. Now add the bar and do a clean pull. Same deal, make sure they get up on the toes, arm stay relatively straight, don't clean the bar yet.
4. Now add the rack position. I have also done it where we do 1-3, then go to a front squat to teach rack position. But teach elbows shooting straight through, relaxed hands. Only need 2 fingers on the bar. They aren't going to want to let go. I stand in front and pick their elbows up and talk them through it at least once for most of them.
All new athletes are going to being doing this with no more than the bar for 2 weeks. After that, they begin using weight at my discretion. If a kid is diesel strong but has no technique, tell him that you know how strong he is. It makes him feel better. Its usually not that they just want to lift heavy weight, its that they want to IMPRESS YOU by lifting heavy weight. Let them know you're already impressed and they'll be at ease with learning technique.
|
|