Rhodestown: 10 Years After
I was trolling on Facebook and came across a post by Jack Kottwitz that Dave posted. I don't remember the exact title of the post, but it was basically, 5 Things from the 90's that hold true today. I took the bait and read. If anyone knows me I am totally that old guy who […]
Football: Week 1 in Review
It sounds so cliche, but it was a solid week. I was supposed to have 13 guys starting this week, but only 8 decided football was important. With these guys (at this time of year) there are never any issues. These are the kids that WANT to be here. So, it was a very easy […]
My Training Update
My training has been consistent, but undocumented, as of late. Life is back to slow, so I'll stay on top of it.
Summer Football - Week 1
The 3rd Quarter has begun. Summer training for football is underway and we had a puker and 2 others on the verge. The boys didn't keep themselves in shape.
Football Summer Training Overview
Matt is a strength and conditioning coach at the University at Albany. Read how he transitions back to full time and programs for his athletes (including freshman) in the summer for the upcoming playing season.
Summer Training (Lifting and Conditioning)
AN insight into how my brain works when I start writing programs. It'll be exhilarating.
Training Week 2
Monday SSB Box Squat: 195x5/215x5/235x5, FSL: 5x5@195 DB Incline: 5x10@65 T-Bar: 5x10 w/ 2plates + 25 Tuesday FBB Bench: 10x10@135 DB Squat: 5x10 w/85lbs DB RDL: 5x10 w/70's Really dumb doing sets of 10. I felt it the next day. But, it was fine and I'll keep doing it. Thursday Trap Bar: 195x5/215x5/235x5, FSL: 5x5@195 […]
Training: Week 1
I've FINALLY settled on a program set-up for my training. It's been a long, arduous road, but I'm settled in, nicely. I'm using Jim's Krypteia Program as my base of operations. I have modified it to suit my needs and abilities to perform the work. For one cycle (3 weeks) I'll train 4 days per […]
Expanded Programming Thoughts
This kind of piggy backs my last post. I spent a lot of time thinking about my program, as I usually do. It usually takes 5-6 rewrites before a team actually does it. In my thinking, which usually comes at weird times in my day, I decided to go back and look at our success […]
Programming Thoughts
I've been doing quite a bit of thinking about my program. I'm not making major changes, just trying to maximize strength gains AND make sure the athletes are fresh and feeling really good at the end of a training cycle. What I've noticed is that my athletes (especially football) can do a buttload of work […]
Football Testing
Football tested this week. I haven't really sat down and studied the results yet. In the process of updating numbers and looking at projected maxes the boys had a week. With our upper classmen (redshirt freshmen, sophomores, juniors, seniors, redshirt seniors) we had 41 new PR's. We have 44 of these guys. Some didn't test […]
Training Update
I've lost track of what I've missed in updating my training. This past week was our testing week for football and volleyball. We also have some stuff happening that I needed to be part of which took up quite a bit of my time. So, I'll post this past weeks nonsense and we'll just keep […]
Football Training
This doesn't really have anything to do with sets and reps. It's more about the weight room environment. One of the things I look to do is to turn power over to he team (any team, not just football). Early in the training cycles I am a big part of the workout. I explain the […]
Training
Tuesday SSB Box Squat: bar x10/115x10/115x10/135x5/155x5 Push-ups: 5x10 FBB Press: 5x10@65 DB Row: 5x10@60 Prowler: 6 trips Thursday Trap Bar: 95x10/95x10/115x10/135x5/155x5 Pull-ups: 5x2 FBB Press: 5x10@65 DB Row: 5x10@60 Prowler: 6 trips Saturday SSB Box Squat: bar x10/115x10/125x10/145x5/165x5 Push-ups: 5x10 T-Bar Row: 5x10 Prowler: 6 trips Another good week for me in the weight room. […]
Football Training
We are in our heaviest week of winter training. We'll do rep max "testing" this week. They'll be using 85% of their 1RM for reps on Bench (Monday) and Squat (Friday). I give them some leeway in choosing reps on this stuff. Simply speaking, I'll ask them how many reps they want to get (they […]
Training
Monday 20lb weighted vest SSB Box Squat: bar x10/115x10/115x10/135x5/155x5 Push-ups: 5x10 DB Row: 5x10 Prowler: 4 trips of 40 yards Tuesday 30 minute walk with 20lb weighted vest Wednesday 20lb weighted vest Trap Bar: 95x10/95x10/115x10/135x5/135x5 Push-ups: 5x10 DB Row: 5x10 Trap Bar Farmer's Carry: 4 trips of 40 yards Friday 20lb weighted vest SSB Box […]
Football Training
We're halfway through our Winter Training cycle. The guys are holding up pretty well. We have a few injury issues, but nothing major. I think the plan to train with lighter training maxes is paying off. In the past I've always used their actual max to base percentages off of. I figured because I only […]
Thursday and Saturday Training
Thursday Hurdle-unders: 10 reps Pull-aparts: 50 reps Stretching Trap Bar: 10x5@95lbs DB Row/Trap Bar Shrugs: 5x10 each Push-ups/3-way Shoulder Raises: 5x10 each Great session. I did it all with the weighted vest on. Felt really good afterwards. Saturday Went up to Wendler's for the weekend. It was a beautiful day in Ohio and training went […]
Tuesday Training
Hurdle-unders: 10 reps Pull-aparts: 50 reps Stretching Added 20lb Weighted Vest SSB Box Squat: 10x5 (bar) Side Raises/Bent Raises: 5x10 each DB Row/Push-ups: 5x10 each DB Curls: 50 reps Band Pushdowns: 50 reps The SSB felt good on my shoulders. No issues with the sternum. I moved the bar down one notch for Push-ups and […]
Football Training: Phase 2
No major changes to the plan I posted a week or so ago. The plan is working so there's no need for change. I did make a change to our light Squat and Bench work, as per the original plan. For 4 weeks we do 10/8/6/4/2 on our rep days. This is all organized with […]
Last Week's Training
Monday and Tuesday I had no desire to do anything so I just did my walking. Wednesday 20lb weighted vest BWT Squat: 10x10 Side Raises: 10x10@15lbs DB Row: 10x10@35lbs Done in 27 minutes Nothing glamorous, but it kicked my butt pretty good. Thursday, Friday and Saturday Bike: 20 minutes Saturday I did nothing because I […]
Finding DIfferent Ways to Show Kids Progress
With my powerlifting background I've always liked the 1RM testing. Now that I'm going into my 4th year at the same place I'm noticing a few trends. I was aware of them, but I hadn't actually experienced them because I had only spent a six months to a year at my previous three stops. Generally […]
Weekend Training
I had a great weekend of exercise. Nothing magical or really worth writing about, but I'm going to do it anyway. Friday Everything done with 20lb weighted vest RFESS: 10x3 each Side Raise/Rear Raise: 5x10 each DB Row: 10x10 This circuit was done in 30 minutes Pull-aparts: 100 Band Pushdowns: 50 DB Curls: 50 Just […]
Football Winter Training
Well, we are into our second week of training. I'm doing a few things differently, but sticking with my basic philosophy. I've trimmed the fat, so to speak and I believe I've streamlined the program. I'm trying to get it to a point where I don't really have to rewrite programs each phase. I want […]
I'm Alive!
Surgery was successful. I have some pretty cool new scars and I'm 32 days into recovery. I'll try to remember events as they unfolded, but there's a 10 day stretch where I'm a little blank. Went in on December 21st. Surgery went well. I don't remember much until the next day when the nurse came […]
NOV Non-Invitational
First, it was awesome seeing Jim and Vincent for the weekend. The best friends are the the ones who you may not see or talk to for weeks or even months at a time and they don't bust your balls and ask, "Why haven't you called?" or something childish like that and when you see […]
Thursday and Saturday Training: Deadlift/Bench and Squat
Wednesday I got in some conditioning as I was a scout team player for men's basketball in practice. I really have to stop thinking I can play with college kids. Man, my body felt terrible after two days of playing in practice. Thursday Trap Bar: 22x5x5/275x5/3x5@315 FBB Bench: 5x5@225 T-bar: 5x10 Kept it short and […]
Monday and Tuesday Training: Squat/Press and Bodyweight Circuit
Monday I was feeling the flow on Monday. Doing the bull dance. SSB Box Squat: 295x5/335x5/3x2@385 FBB Press: 115x5/135x5/155x5/5x5@115 Pull-ups: 10x5 Trap Bar Farmer's Walk: 5x40 yards w/225 Tuesday RFESS/DB Squat: 5x5/10 Dips w/25lbs/Band Pushdowns: 5x10/10 Pull-ups w/25lbs: 5x5 I used a 70lb DB with the DB Squat. Felt awful, but I liked the combination […]
Training Catch-up
I have been very busy and stressed out the last few weeks. I haven't done a good job of keeping my training log up to date, nor have I given any updates on the training ideas that I'm running with my athletes. Life gets in my way sometimes. Here's a quick catch-up on what I've […]
Off-Season Football Training
Well, it's that time of year, again. Football season is not quite over, but I'm thinking about winter training. This is normal for me. I'd imagine it's normal for most strength coaches. We want the season to go on for as long as possible, but inevitably, it ends and we have to be ready for […]
Monday Training: Squat/Press
I took a few days off this weekend. Simply not in the mood to workout. Today I was feeling good. SSB Box Squat: 265x3/315x3/5x2@355 FBB Press: 105x5/125x5/145x5/5x5@105 Side Raises (done with 5x5 sets): 5x15 T-Bar Row: 5x10 DB Shrugs (done with last 2 sets of squats): 2x25 Really good one, today.
Tuesday and Wednesday Training
Tuesday It's been beautiful outside so I took advantage. It was 80 degrees around 1pm so I went outside and pushed the Prowler. I put 90lbs on it and did 10 sets of 40 yards. I didn't time anything, but I'm guessing my rest was around 1 minute between sets. I get very impatient waiting […]
Monday Training: Squat/Press
SSB Box Squat: 245x5/295x5/5x2@335 FBB Press: 95x5/115x5/135x5/115x5/135x5/155x5 T-Bar: 5x10 Weighted Vest Circuit Dips: 5x10 Pull-ups: 5x3 DB Squat: 5x10 Great workout. I feel like $100. The off days were well used.
Wednesday and Thursday Training
I had planned to lift at Wendler's this weekend. Neither one of us were feeling it. But, this is what I did in preparation for that. Wednesday: Deadlift Deadlift: 245x5/295x5/335x5/245x10 Dips w/45lbs: 5x10 T-Bar: 5x10 Thursday: Bench FBB Bench: 245x5/265x5/285x7/245x10 Pull-ups: w/45 lbs: 5x5 RFESS: 5x5 each
Friday and Monday Training
A little catch up, here. Tuesday I did a bodyweight/conditioning circuit. Felt really good. Wednesday I hit the bike for 30 minutes. Friday Deadlift: 235x5/285x5/325x5/235x10 Pull-ups: 5x6 Dips: 5x10 FBB Bench: 235x5/255x5/275x8/235x13 GHR: 5x10 Farmer's Walk : 5 trips Sunday Conditioning: Bike 5 miles in 14.54 (10 seconds off my best), 6 miles in 17.59, […]
Tuesday Training: Squat/Press
I got in a bodyweight circuit and a conditioning day over the weekend. Monday lift wasn't happening - job got in the way. Got it done on Tuesday. SSB Box Squat: 255x5/305x5/345x5/255x5 Dips w/45lbs: 5x5 T-Bar: 5x10 FBB Press: 105x5/125x5/145x5/105x10 GHR: 5x10 GHR Sit-ups: 5x10 My back was really tight after squatting so I opted […]
Thursday Training: Deadlift/Bench
Tuesday: Bodyweight Circuit Push-ups/Dips: 60 reps Pull-ups/Inverted Rows: 60 reps DB Clean/DB Snatch: 25 each arm I played around with setting rep goals with different exercises. Bad idea. I spent more time (mental energy) figuring out how many reps I had to do to get to my goals. I'll stick with my normal Bodyweight Circuit. […]
Observing Your Athletes
Today was an excellent teaching day for me. We had softball in at 8am. Here's the back story. Tuesday is their off-day during fall ball. The last 3 weekends they've played games. Three the first weekend, three the second and four this past weekend. Needless to say, Mondays are a rough go for these girls because […]
Monday Training: Squat/Press
The deload week was a tremendous success. I feel really good. SSB Box Squat: 245x5/295x5/335x5/245x10 Dips w/45lbs: 5x5 Pull-ups w/45lbs: 5x5 FBB Press: 95x5/115x5/135x5/95x20 Rest pause set RDL: 5x5@185 GHR Sit-ups: 5x10 This circuit was done with a 30lb weighted vest
A Strength Coach's Life Mid-Football Season
It's week 6 for us. That means Basketball has started regular practices. Being in charge of Football and Basketball (and Volleyball) means everyone's stress levels are at an all-time high. Football still has a chance to compete for a conference championship even though we've started poorly. Volleyball is a in a similar boat, but that […]
Deload Week
My body is feeling beat up. I don't sleep enough and I don't eat consistently. Instead of powering through and losing motivation I opted for a deload week. It actually works out well. Starting next week I'll have 6 weeks until Thanksgiving break. So, I'll get in a nice 6 week cycle, rest over break […]
Progressions and Some Ideas I have... Stolen
As a control freak I like to have as much of a workout planned out as possible. Especially nowadays with the internet and all the athletes who think they know better because they read something on a website that their buddy told them about. Or worse, something their personal trainer had them do because they […]
Wednesday and Thursday Training: Deadlift/Bench
On Tuesday I completely forgot to do my bodyweight circuit. On my ride home I realized I didn't get it in. The brain may be shutting down. On Wednesday I doubled up. Wednesday: Bodyweight Circuit and Conditioning Push-ups: 5x10 Pull-ups: 5x5 RFESS: 5x5 each Bike: 20 minutes Thursday: Deadlift/Bench Deadlift: 295x5/335x5/375x5/295x5 Dips: 5x10 T-Bar Row: […]
Thursday, Saturday, Sunday, Monday Training
Thursday Bike: 30 minutes Saturday The hotel had a serviceable recreation center so I got in a pre-breakfast bodyweight circuit. Treadmill: 10 minutes Push-ups: 5x10 Pull-ups: 5x5 RFESS 5x5 each Sunday Bike: 20 minutes Monday SSB Box Squat: 275x5/305x5/335x5/275x10 Dips: 5x10 T-Bar Row: 5x10 Press: 115x5/135x5/155x5/115x10 RDL: 5x5@275 Hanging Leg Raises: 5x10 Smashed in another […]
Wednesday Training: Deadlift/Bench
For whatever reason, I really felt like training on Wednesday instead of Thursday. I'm glad I took advantage because I have no desire to train today. Deadlift: 285x5/325x5/365x5/285x10 Dips: BWT x10/25lbs x8/45lbs x6/55lbs x 4/70lbs x2 Pull-ups: BWT x10/25lbs x8/45lbs x6/55lbs x 4/70lbs x2 FBB Bench: 215x5/235x5/255x5/215x10 RFESS: 5x5 each GHR Sit-ups: 5x10 I'm leaning […]
In-Season Training
Right now we're in week 4 of football season. We're not too beat up, yet. That is coming, though. I'm still pushing fairly hard (for in-season training) on the main lifts and getting in plenty of assistance work on Sunday and Tuesday. Thursday I have back way off on. My focus is more on being […]
Training Catch-up
Wednesday: Conditioning Bike: 20 minutes Thursday: Deadlift/Bench Deadlift: 255x5/285x5/315x5/405x5 Weighted Dips (45lbs): 5x5 Weighted Pull-ups (45lbs): 5x5 FBB Bench: 205x5/225x5/245x5/205x10 RDL: 5x10 Ab Rollouts: 5x10 Friday: Bodyweight Circuit With 30lb weighted vest Push-ups: 5x10 Pull-ups: 5x5 RFESS: 5x5 each Sunday: Conditioning Bike: 30 minutes (10 miles) Monday: Squat/Press SSB Box Squat: 265x5/295x5/325x5/265x10 T-Bar Row: 5x10 […]
Tuesday Training: Bodyweight Circuit
*Added 30lb Weighted Vest for fun Push-ups: 5x10 Pull-ups: 5x5 RFESS/DB Clean from floor: 3x5 each/2x5 each The vest added a little misery to this. Got through it in about 20 minutes. No rush, just took my time, performed good, solid reps and got done what was on the docket.
Monday Training: Squat/Press
SSB Box Squat: 255x5/285x5/315x5/255x10 Dips: 5x5 w/25lbs (27lbs would be 10% of bodyweight) T-Bar: 5x10 FBB Press: 95x5/115x5/135x5/95x20 RDL: 5x5@255 Ab Rollouts: 5x10 I did a bunch of Neck Harness reps. Felt really good today. I'm feeling rejuvenated in the weight room.
Friday and Sunday Training
Friday Dips/Pushdowns: 5x5/5x10 Pull-ups: 5x5 RFESS/KB Swings: 2x5 each/3x10 each Sunday Bike: 20 minutes
Thursday Training: Deadlift/Bench
If you've read the Facebook you may know that Wendler, Dizenzo and I are doing a geriatric meet in December. I even took video today to add to the hoopla. I have no idea how to post it on here so I won't bother trying to figure it out. But, I did get a good […]
Monday Training: Squat
Monday was a little better. Felt like crap because of sleep deprivation. I was up at 4am Friday and didn't get to sleep until around midnight that night. Saturday I was up at 7am and got zero sleep on the bus right home. We pulled in at 5am and I was in bed by 6am […]
Thursday Training
I was a dummy on Thursday. I had zero desire to lift. I did this until I made a deal with myself. Deadlift: 225x5/265x5 Bench FSL: 3x8@185 T-Bar: 3x10 With warm-ups and all that stuff I just wasn't feeling it. 295 was my last set of deadlift. I decided that if I did 295x20 I […]
Football Lift: Week 1 - Day 1
We began game prep this week with our first, true in-season lift. It was a great day. There was a different feel in the weight room because it's game week. Dynamic Warm-up Extended Warm-up: Halo x5/Spiderman Progression x5/Neck Work Squat Clean: 3x2 (135-225) Hurdle-under: 2x3 each Squat: 5/5/2/2/2 In-Season Progression 1 (Top set is 70%) Hurdle-over: […]
Monday Training: Press
Friday and Saturday I did 20 minutes on the bike. My body or mind just wasn't having a bodyweight circuit. FBB Press: 100x5/120x5/3x5@140 SSB Box Squat FSL: 5x5@225 T-Bar Row: 5x10 Dips: 5x10 Pull-ups: 5x5 Farmer's Walk 5x40 yards Really good workout. Took about 45 minutes and I wasn't rushing. Despite my lackluster training over […]
Thursday Training: Squat
I was right. My back was TIGHT when I squatted. I took some extra time (which I should do every day) and did hurdles and some static stretching. Once I got moving I felt great. SSB Box Squat: 225x5/265x5/3x5@295 FBB Press FSL: 5x8@100 T-Bar Row: 5x10 Took me about 25 minutes.
Tuesday and Wednesday
Tuesday I got in 20 minutes on the bike followed by steak. Wednesday Split Squat: 5x5 Push-ups: 5x10 Pull-ups: 5x5 10 Minute Pull-ups Challenge: 53 I was happy with 53 after doing 25 in the circuit. My back will be bad tomorrow when I have to squat. Good planning.
Football Off-Season
We have two weeks of limbo before our first official game week starts. Here's what we're doing. DAY 1 Dynamic Warm-up Spiderman Progression Halos (PVC Shoulder Mobility) Hang High Pull/Push Press/Hang Snatch: 3x3 Hurdle-under: 2x3 each Squat: 2-3x5 Warm-up/3x3@70-85% (their choice) Hurdle-over: 2x3 each Bench: 2-3x5 Warm-up/3x3@70-85% (their choice) Plank: 4x60 seconds RDL: 2x10 RFESS: […]