Friday, 29 June 2012

Football inspired training programme

I’ve recently got hold of a typical American football pre-season workout plan as used by Mike Clark, Texas A&M’s (now ex) strength and conditioning coach. Its aim is adding strength, speed and power to his players.

On the surface it looks like a fantastic programme, but to me there are two major faults if someone like me wanted to use it. Firstly the volume, there’s 4 sessions a week with some exercises containing up to 7 sets. For someone like me, with a day job and other commitments I’d end up running myself into the ground and risk slipping into a state of overtraining.  Secondly there is a lack of arms training. For guys like me who’s after an aesthetic, well balanced body as well as gains in strength and power this is not good. So I’ve made a few amendments and this is what I’m left with…  
Exercise
Sets
Reps
snatch
3
3,3,3
squat
5
10,8,6,3,8
Lateral bound
2
20
Smith machine bench press
5
8,6,5,5,3
1 arm DB row
5
10,8,8,8,8
Treadmill sprints (sprint on a switched off treadmill, using the weight of the belt as resistance)
2-3
60 yards


Exercise
Sets
Reps
Drop clean
1
5
Power clean
5
4,3,3,2,2
Overhead split squat
4
6,6,6,6
Standing dumbbell press
5
10,8,6,6,5
DB shrugs (use straps)
4
8,8,8,8
Speed ladder sprints (run though ladder using various drills, then sprint away for 40 yards)
2-3
40 yards


Exercise
Sets
Reps
snatch
4
3,2,1,1
Walking lunge
4
6,6,4,4
Stiff leg deadlift
4
8,8,6,6
Low incline (fat gripz) DB bench press
4
10,6,6,6
Pull-up
4
10-20
Turn and go drill (back pedal 10 yards, turn and sprint 20 yards)
2-3
30 yards


Exercise
Sets
Reps
Barbell preacher curl
3
8-12
Zottman curl (with fatgripz)
3
8-12
Cable press down
3
8-12
Lying DB skull crusher
3
8-12
TRX rollout
2
60 secs
Cable woodchop
2
10-15


In addition to these 3 power sessions and 1 arms/core session (ego day) a week I will also include 1-2 flexibility or foam rolling sessions at home for added recovery.
All in all it looks like quite an exciting programme and I’m personally looking forward to starting it this coming weekend. My main goal with this programme is to fulfil my goal I made on the gym ‘pledge’ wall and snatch 60KG; my current PB is 50KG.


 With this programme I’m really all about performance results, any changes in my body comp (and I no doubt will see some changes) are just a side effect. I plan to follow it for 4-6 weeks and I’ll keep you posted with how I’m getting on and write a review after it’s complete.