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 to get it to a point where I just fill in the blanks based on the time of year, needs, etc... Here's the weight room part. MONDAY
- Jumps/Throws: 10 or Olympic Lift: 4x3
- Front Squat or SSB: 10/8/6/4/2 (progression)
- Hurdles: 2x3 each & Pull-ups: 50 (Skill/Big Skill)/30 (Line)
- Bench: 4x5 (progression)
- Plank: 2 minutes & Sit-ups: 50
- RDL: 3x10
- PGH/GHR: 20-30 & T-Bar/Hammer/DB Row: 40-50
- Neck Harness: 50, Band Iron Cross: 50, Push-ups or Dips: 100/50, DB Squat: 50
WEDNESDAY - Jumps/Throws: 10
- Hang Clean (Squat Clean Warm-up): 4x3 (progression)
- Hurdles: 2x3 each
- Deadlift or Trap Bar: 3x5
- Plank: 2 minutes & Stick Sit-ups: 50
- Push Press: 4x5
- Pull-ups: 50/30
- BB Reverse Lunge: 3x5 each
- T-Bar/Hammer/DB Row: 40-50
- Neck Harness: 50, Face Pulls: 50, Push-ups or Dips: 100/50
FRIDAY - Jumps/Throws: 10 or Olympic Lift: 3x3
- Squat: 4x5 (progression)
- Hurdles: 2x3 each
- Incline: 10/8/6/4/2 (progression)
- Plank: 2 minutes &V-Ups: 50
- RDL: 3x10
- T-Bar/Hammer/DB Row: 40-50
- Neck Harness: 50, Push-ups or Dips: 100/50, Pull-ups: 50, DB Squat: 50
Notes: Progression: this is hard to explain, but if you look at it, it makes sense. Basically, I had my GA's make up a sheet starting at 100lbs all the way to 600lbs in 5lb increments (100/105/110... in case you didn't understand). Under each weight are four spaces (weights). They are 65%/70%/75%/80% for our 5's Progression. They are 65%/70%/75%/80%/85% for the 10/8/6/4/2 Progression. We give them their training max for the day. Let's say 80%. So, we tell them what 80% of their max is. They go to the sheet, find their number and their work sets are all right there for them to follow. The weekly progression is:
- Week 1: 80% TM
- Week 2: 90% TM
- Week 3: 100% TM
- Week 4: 85% TM
- Week 5: 95% TM
- Week 6: 105% TM
- Week 7: Peak
- Week 8: 1RM Test
On the 100% and 105% weeks they will take their last set of 5 for a RM. I want to get RM's and 1RM's so I have multiple ways of showing them their progress. Especially for 4th and 5th year guys. Their bodies are so beat up that a 1RM isn't always a good test of progress. I've seen older guys' 1RM decrease despite having a great training cycle. This leads to them feeling like they didn't have a good cycle, which simply isn't true. So, RM's might be a better test for them. I have most of the assistance work in terms of total reps instead of sets x reps. My purpose is to let each rack decide how they want to get that work done each day. As long as they get the total reps in, I'm happy. As a massive control freak I like to plan everything, but I feel like putting this on them might help them take more accountability for their work. I guess I'll find out. This is the basic outline. A few exercises will change every two weeks and others after four weeks. Generally, smaller assistance exercises will change every 2 weeks and bigger main lifts every four. Nothing fancy or magical. Just some focused work for eight weeks.
