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Beineke Strength & Conditioning Football Offseason Workout #1
The offseason conditioning groups at Beineke Strength & Conditioning in Chester, NH are off and running. Check out the players executing a tough baseline conditioning phase workout.
This edition of Beineke Strength & Conditioning Journal features some great video footage of Tricity Charge (and former Plymouth State University) QB, Jimi Lampron, performing a stongman stone carry of 40yds with a stone equal to his own body weight. Great stuff.
Check out in the training forum:
http://www.newenglandfootballleague.com/VB/showthread.php?t=1122
-Aaron
www.beinekestrength.com
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nice
so how long is your offseason training going to be?
what cycles or phases are you doing and for how long?
I have 14 weeks including this one for my flag football season, just started lifting two weeks ago and wil relly get into it next week but I'm not so shure where to go
for last seson you were right I was not doing any plyos and was damn slow getting off the line, my strenght was good on the hand shivers but that was about it..
Santiago...
These guys start their
These guys start their preseason sometime in May, depends exactly team to team. The first cycle, which that workout came from, is the base conditioning phase with the high reps, which lasts 2 weeks.
The next phases will be conjugated periodization in 3 week cycles. Their running program will be somewhat linear, until the season gets closer, and it starts with endurance work now, then works to sprint endurance, and closer to the season more football specific agility drills and such.
The weight training workouts will be 4x per week, two upper and two lower.
Lowers Workouts look like this for a template:
1) Explosive (clean, tire flip, jump, etc)
2) Bilateral - squat, dead, etc.
3) Unilateral Lower (lunge, step up, sled drag, etc)
4) Posterior Chain (Deadlift variation, good morning, carries, etc)
5) Core
Upper Workouts like this:
1a) Sometimes will start with explosive (throw, snatch, jerk, plyo push up)
1b) Upper Press
2) Upper Pull
3) Auxiliary Shoulder
4) Arm Superset
5) Either Shoulder Ext. Rotation, Grip, or Neck
6) Core
-Aaron
www.beinekestrength.com
ok
it seems a bit like defrancos west side for skinny bastards 3 template
so you do
lower max effort
upper max effort
lower dyanamic
lower repetition method?
I was thinking something along the lines but trainig just 3 times a week...
wk 1...
day 1...deadlift
day 2...upper body push/pull vertical plane
day 3...squat
wk 2...
day 1...upper body push/pull horizontal plane
day 2...deadlift
day 3...upper body push/pull vertical plane
wk 3...
day 1...squat
day 2...upper body push/pull horizontal plane
day 3...deadlift
Main lifts:(3-6 sets)
Lower body: sets of 3(deadlift and plyo)
Upper body: sets of 8
Other lifts:(3-4 sets x 8-15reps)
Lower body: unilateral and pchain movement
Upper body: heavy core, rows to neck etc
Sprints:(am on upper body days)
10 sets of 10yds with 1 min rest
6 sets of 20yds with 2 min rest
4 sets of 40 yds with 4 min rest
Next 3 weeks:
start cycle with upper body lifting for sets of 3 reps
drop plyos and main lower lift to 8 reps
drop rest to around to half on the sprints
Non lifting days:
bodyweight squats, pushups etc..
2 sets of 25-50
1 bodywork sesion x week
1 epsom salt bath x week
really relax befor sleeping
90 min nap during day
really really chewing foog(I find it makes a huge diffrence in my diggestion)
how does that sound?
Santiago...
My stuff this year is almost
My stuff this year is almost exactly like Defranco's WSFSB . . .the only difference may be the use of modified olympic lifts and a few other exercise selections I have not seen him use.
I like you template there. Are you changing the kind of squat, deadlift, and push/pull you do each cycle. For example, you could use a convention pull deadlift one cycle, and then sumo pull the next cycle, and so fourth.
Not sure I see the need for body weight squats and tons of push ups . . .why are those in there?
yup
you would only deadlift 5 times in the first 2 cycles(3 first one, 2 on the second)...I though I should change excercises every 2 cycles
start with snatch grip DL of a podium and move into regular deadlifts
deep back squat then front squat etc...
on off days I want to get in some excercise just to keep moving and I feel it reduces sorenes a lot, do you recomend somthing else?
sled draging perhaps?
thanx
Santiago
100 reps
http://www.t-nation.com/portal_includes/articles/2002/206reps2.html
I was trying to remember where I got the idea to do body weight for high reps and there it is...
"you should expect improved recovery of your regular weight training workouts (due to increased capillary density and nutrient transfer), greater muscular endurance and increased muscle mass due to sarcoplasmic hypertrophy (i.e. growth of the interstitial fluid area)."
so mostly the improved recovery..
Santiago...
I see where you are coming
I see where you are coming from recovery wise and I would do sleg dragging, but do it as part of your workout. In the template I use I add sled drags as a lower body unilateral, usually the third exercise on a lower day.
For recovery I am a big fan of yoga. The problem with body weight exercises is that it is one repetitive motion over and over, that are essentially the same type of movements that made you sore in the first place. A good yoga program works your muscles in different ways and stretches muscles in ways you normally do not do, plus it does develop a little bit of strength using body weight resistance as well.
I like the Namaste Yoga DVD series. Challenging but doable workouts that are short (about 25 min). Here's a link:
http://www.namaste.tv/store_dvds.html
ok
well I do other stuff namely I have the dvds from
http://zhealth.net/
http://stretchtowin.com/(this is what defranco does for stretching his athletes)
I do a bit of them before workouts and sometimes when I over do it in the gym and cant really move these are the only things that can get me going, also when I pull something or get hit bad at a game, zhelath is basically the only thin I can do
for the yoga I do some variations based on the Anatomy Trains(myofascial meridians), its basically yoga but when you read the book or watch the therapy videos you can understand why yoga works
so I'll drop the bodyweight drills and just amp up this mobility drills, maybe go for a walk..
what do you think about the rest of my program?
it starts monday and will go for 12 weeks, then just test the next week and on to my season
thanx
Santiago
Those stretching resources
Those stretching resources look pretty good. The stretch to win site is very much yoga inspired.
Your weight training program looks good. The only thing I might add is some external shoulder rotation exercises, which I don't see listed.
For running, the sprints look fine. I might vary the take off position to add some variety and help your form. Sometimes go from a stance, sometimes from a prone, like the bottom of a push up, or do a jump back sprint.
Doesn't look like you have any agility and/or COD work in there, that probably needs attention, especially as your playing season approaches.
www.beinekestrength.com
starts
yeah I actually do say 5 mountain climbers then the sprint etc..
COD = change of direction?
what sort of drills and on what days do you recomend?
thanx
santiago...
Yes, change of direction.
Yes, change of direction. Stuff like cone drills, short shuttle, bag drills, some of the drills on a quick step ladder, etc. I have a really good position specific drill routine I got from MN state. You can send me an email if you want it and I'll send it as an attachment.
aaronbeineke@hotmail.com
www.beinekestrength.com