Programs That Work 3.1.pdf - Volume One Programs that Work Three PROGRAMS THAT WORK 3 VOL 1 CONTENT 5 Raw Powerlifting Building the Core Lifts Clint

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Unformatted text preview: Volume One Programs that Work Three PROGRAMS THAT WORK 3 VOL. 1 CONTENT 5 Raw Powerlifting, Building the Core Lifts Clint Darden 8 Jump Higher and Run Faster Nic Bronkall 13 Conjugate Periodization Dave Kirschen 21 8 Week Training Program for Swimming Craig Sowers 36 12 Weeks to Push-Pull PRs Andrew McGunagle 40 Softball Training Principles Dan Stevens 41 Basic Powerlifting Program Bryan Mann 49 Basketball Programming Brad Potts 66 Triphasic C.C Template Jennifer Petrosino 74 12 Week Program for Athletes Todd Hamer 87 12 Week Conjugate Program Joe Schillero 95 High School Throwers Freshmen Cycle Mike Gattone 131 3 x 3 Variation Gapriel Naspinski 135 In Season Strength Training for Soccer Mladen Jovanovic 142 Comeback Routine Al Caslow 151 12 Week Lacrosse Strength and Power Program Mike Kozak 2 Programs That Work 3 · 2013 162 Iron Lion Strength Method-Linear Periodization-Mark I Alexander Cortez 168 Pre-Season Wrestling Training Jim Kiritsy 173 A Pre Raw Meet Cycle Scott Yard 177 8 Week Off-Season Strength Training for Football Mark Watts 184 The Transition Program Mike Stuchiner 186 Men’s Basketball Training Matt Rhodes 194 10 Week Sumo DL Cycle Zane Geeting 197 9 Week Summer Football Weight Training Program Chad Scott 200 Never Drop A Deadlift – Grip Program JL Holdsworth 203 RTS Warm-Up Mike Robertson 206 Deadlift Program When Not Squatting Matt Ladewski 214 Rehab Workout Jeff Guller 215 Rest Not Rust – Two Weeks Leading Up To A Bench Only Meet Vincent Dizenzo 217 3 Way Split Push/Pull/Legs Shelby Starnes 221 Bench Program for Geared Bench Joshua McMillan elitefts.com PROGRAMS THAT WORK 3 VOL. 1 CONTENT 223 Beginner’s Program Adam Driggers 226 Matt Kroc Bench Program Matt Kroc 231 Just Dance for the Wii Training Program Mark Watts 235 10 Week Bench Program Joey Smith 238 Prowler Training Harry Selkow 242 The World’s Strongest Man Experience Clint Darden 246 4-Week Special Needs Training Plan Sheena Leedham 254 8 Week Program to Improve your Powerlifting Total & Strongman Events John Gaglione 265 Speed and Conditioning for the Young Athlete Julia Ladewski 268 6 Week Training Program for 2013 NAS Master’s Strongman Nationals Chase Karnes 271 Maximum Effort Training for the Front Seven Joe Kenn 279 Seven Week Squat Phase Leo Totten 288 5 Week Women’s Soccer Strength Training Program: Speed Strength Ed Smith Jr. 292 6 Week Pre-Competitive Phase Basketball Speed, Agility, & Conditioning Program Matthew Nein 298 Bonus Program: 70 Week S4 Training Program Dave Tate 3 Programs That Work 3 · 2013 elitefts.com PROGRAMS THAT WORK 3 VOL. 1 Intro Welcome T he Programs That Work manual benefitting the Makea-Wish Foundation has become an annual tradition for Team elitefts. More importantly I think it defines who we are as a Team, a company, and a community. The primary aim for Team elitefts is to Live, Learn, and Pass On. We take this very seriously. To be a member of Team elitefts you must certainly be strong. But, that is just the beginning. We care more about the strong person inside. The Make-a-Wish Foundation is a cause that is very important to both Dave and Traci Tate. It has also become very important to all of Team elitefts. It is our chance to do something great. Every year Dave sends me the pictures and thank you letters from the children’s whose lives this project has touched. I cannot even put into words how much these touch my heart. I want to say thank you for your support from all of us on Team elitefts. Thank you for joining us in our mission to Live, Learn, and Pass on. All the best, Bob Youngs Team elitefts member since 1998 4 Programs That Work 3 · 2013 elitefts.com elitefts.com PROGRAMS THAT WORK 3 VOL. 1 Clint Darden RAW POWERLIFTING Building The Core Lifts This program was designed specifically for a client that was 12 weeks out from his meet. H e was a raw lifter that needed to be working more and more in the 85%+ range so, as you can see, we had to modify things greatly so that he could do so without getting beat up. It is a very simple program with very few accessories and it is core lift “heavy”. 5 Programs That Work 3 · 2013 After completing Weeks 1-4, we repeated the program through Weeks 1 and 2, then began a Circa Max Phase for 3 weeks followed by 2 weeks of regaining bar speed, extra therapy work, and making sure that he was fully recovered and prepared for his meet. The second option was to finish these 4 weeks, then do 2 weeks of “testing” followed by another 4 weeks of this program with the needed modifications. The Prehab work is VERY important but it takes an athlete willing to really spend some time thinking about their weaknesses and making sure that they are taking precaution not to drive their body into the ground. Often this was made up of extra lat, rotator cuff, hamstring, low back, and abs work. elitefts.com PROGRAMS THAT WORK 3 VOL. 1 Week 1: Week 2: Week 3: Squat: Squat: Squat: 5/5/5+ with 65/75/85% of your Training Max, Box Squat 80% x 2 x 2 Free Squat 70% x 2 x 2 Paused Free Squat Good Mornings: 3 hard sets ABS: 3 hard sets Anything for prehab Box Squat 3/3/3+ with 70/80/90% of your Training Max, Free Squat 85% x 2 x 2 Paused Free Squat 75% x 2 x 2 Good Mornings: 3 hard sets ABS: 3 hard sets Anything for prehab Bench: Bench: Box Squat 5/3/1+ with 75/85/95% of your Training Max, 90-100% x 1 x 1-4 sets, box height raised 4-6 inches 95-100% x 1 x 1-2 sets, box height raised 8 inches Good Mornings: 3 hard sets ABS: 3 hard sets Anything for prehab 5’s up to 75% 3 Board: 1RM 2 Board: 90% of your full press x 2 x 2 4 Board: 90% x 3 x 3 1 Board: 90 x 1 Floor Press: 2 sets of 8, 2 sets of 6 Dbell Bench Press: 3 sets of 20 reps Anything for Prehab Deadlift: 85% x 2 sets of 3 reps Alternate Stance: 70% x 3 x 3 (add chains if possible) Good Morning: 3 moderate sets ABS: 3 hard sets Anything for prehab Press 2: Your choice, sling shot, shirt, reverse band press, dbell press on any angle 4 sets of 8 reps MINIMUM Dbell Press: 3 sets of 20 reps (flat, incline, decline, floor, does not matter) JM Press: 3 sets of 10 super setted with tricep push downs Lats: 8 sets of 10 reps, think bodybuilder. Get it done fast and get out Anything for prehab. 6 Programs That Work 3 · 2013 3’s up to 80% 2 Board: 1RM 1 Board: 90% of your full press x 1 x 2 sets 4 Board: 90% x 3 x 3 1 Board or touch: 90 x 1 Floor Press: 2 sets of 8, 1 set of 6, 1 set of 4 Dbell Bench Press: 2 sets of 25 reps Anything for Prehab Bench: 3’s up to 70% 1 Board or Touch: 90-100% x 1 3 Board: 95% x 1 x 4 sets 4 Board: 95% x 1 x 3 1 Board or Touch: 95 x 1 Floor Press: 5 sets of 5 Dbell Bench Press: 4 sets of 15 reps Anything for Prehab Deadlift: Deadlift: 90% x 1 x 2 sets Alternate Stance: 75% + chains x 2 x2 Good Morning: 3 moderate sets ABS: 3 hard sets Anything for prehab SS Bar Good Morning (Strap Bar is fine): work up to a semi-hard 5, then a max 3 Alternate Stance: add chains or bands if possible, work up to a hard triple Deadlift: 2 sets of 5 with 225 lbs, switch stance and repeat, very little rest (can do 5 conv, immediately 5 sumo, and back and forth) ABS: 3 hard sets Anything for prehab Press 2: Your choice, sling shot, shirt, reverse band press, dbell press on any angle. 4 sets of 8 reps MINIMUM Dbell Press: 3 sets of 20 reps (flat, incline, decline, floor, does not matter) JM Press: 3 sets of 10 super setted with tricep push downs Lats: 8 sets of 10 reps, think bodybuilder. Get it done fast and get out Anything for prehab. Press 2: Your choice, sling shot, shirt, reverse band press, dbell press on any angle 4 sets of 8 reps MINIMUM Dbell Press: 3 sets of 20 reps (flat, incline, decline, floor, does not matter) JM Press: 3 sets of 10 super setted with tricep push downs Lats: 8 sets of 10 reps, think bodybuilder. Get it done fast and get out Anything for prehab elitefts.com PROGRAMS THAT WORK 3 VOL. 1 Week 4: Squat: DELOAD 65% x 5 and then push some hard accessories OR 1RM (free, box, reverse bands, add chains/bands) OR WSB DE Method of bands and chains OR Have fun with a SS Bar OR Do anything that you want as long as it isn’t stupid and does not get you hurt! Press 2: Your choice, sling shot, shirt, reverse band press, dbell press on any angle 4 sets of 8 reps MINIMUM Dbell Press: 3 sets of 20 reps (flat, incline, decline, floor, does not matter) JM Press: 3 sets of 10 super setted with tricep push downs Lats: 8 sets of 10 reps, think bodybuilder. Get it done fast and get out Anything for prehab. Clint Darden earned his Pro Card in ABS: 3 hard sets Anything for prehab Bench: 2 Board: 90% x 2 x 2 1 Board: 90% x 1 x 2 sets Touch: 90% x 1-2 x 1-2 sets Touch: 80% x 3 x 2 sets Optional Touch: 70% x 3 x 3, 60 sec rest between max Floor Press: 2 sets of 12 Dbell Bench Press: 4 sets of 10 reps Anything for Prehab Deadlift: SS Bar Good Morning (Strap Bar is fine): work up to a hard 3, then a max single Alternate Stance: add chains or bands if possible, work up to a hard triple Deadlift: 2 sets of 5 with 275 lbs, switch stance and repeat, very little rest (can do 5 conv, immediately 5 sumo, and back and forth) ABS: 3 hard sets Anything for prehab 7 Programs That Work 3 · 2013 Strongman in 2003 in the USA and has lived on the island of Cyprus since 2004. He competed in the USA, as well as throughout Europe representing both the USA, and Cyprus on the International Level. A full-time dad, he manages being both a Trophy Husband and being the Director of Autism Assessment Support Practice all while maintaining his famous YouTube status, The House of Biceps, and keeping a Facebook documentary of “Meanwhile in Cyprus”. He has struggled with Ulcerative Colitis since 2006 and it took him 3 years to come back to the International Strongman Scene, venture down the road of Powerlifting, and currently has his sights on some lofty Olympic Lifting Goals. View Clint’s Training Log here elitefts.com PROGRAMS THAT WORK 3 VOL. 1 Nic Bronkall JUMP AND HIGHER RUN FASTER Utilizing Contrast Training to become more Powerful I mprovements in an athlete’s strength, power and speed are common goals in the offseason for the majority of sports and if it’s not then it’s not a sport. That is a joke well maybe it’s not. There have been a lot of articles written on contrast training but after reading them, the protocols they provide are just wrong. I’m happy to see smart coaches out there writing articles and providing a bunch of fancy words (which I will do) the sets, reps and volume guidelines are wrong in my opinion. The reason I say this is because of the results I 8 Programs That Work 3 · 2013 have gotten with my athletes. I am still working on how to apply the same concepts in the best way for strength sports. So these principals are based on athletics. There are several methods that exist to increase strength and power in your athletes. So this is just another tool for the tool box and is not a end all be all. Now what is cool about our profession is we can manipulate so many variables to see if they work. From intensity to rest periods, the gym is our lab so doesn’t be afraid to play around with things. With my athletes I have utilized the following guidelines to help them peak for competition, training camp and for combines. Ok here comes some science stuff. It won’t hurt my feelings I promise. I first was introduced to contrast training when reading Supertraining by Yuri Verkhoshansky years ago and quickly started to play around with different protocols with my athletes. If you don’t know what Supertraining is or don’t own a copy I suggest you go to EliteFTS now and purchase it. Now. elitefts.com PROGRAMS THAT WORK 3 VOL. 1 First strength is the ability of a muscle to exert force or torque at a specified or determined velocity. Power is work per unit of time (force times distance divided by time) or force times velocity (distance x time). So in layman’s terms power is the product of strength and speed. So if an athlete is powerful they can generate force quickly and if an athlete can develop force quickly then they will be able to demonstrate a high rate of force development. Rate of force development (RFD) is the rate at which strength increases or the rate at which force can be produced. RFD is one of the most important neural adaptations for the majority of athletes today. Traditional weight training with relatively heavy loads (80-90% of 1RM) for few repetitions (1-5) has shown the ability to improve an athlete’s strength while loads of 50-60% of 1RM, performed ballistically, will result in increased maximum power. Plyometrics are very high intensity exercises where our muscles and the structures around them are rapidly stretched and then quickly contracted. Plyometric training has been advocated for years as a means to improve muscular power and RFD. They are easier to each then most barbell exercises but are extremely CNS intensive. So I’m asking you to please introduce plyometrics slowly and the volume should be monitored closely. We need to focus on quality over quantity of a movement. These are not to be used as conditioning. They should be done early in a workout. Also there needs to be full recovery between sets in order to 9 Programs That Work 3 · 2013 perform them at the highest intensity each set. Performing a maximal or near maximal contraction before the synchronized activity causes post activation potentiation (PAP). PAP is where the force exerted by a muscle is increased due to its previous contraction. So in theory it appears that the previous contraction of a muscle influences the mechanical performance of subsequent muscle contractions. In other words it increases the force exerted by a muscle due to its previous contraction. The purpose of contrast training, which is also known as transfer training, is where we take a strength movement followed by a speed movement or skill. The idea here is that we’re attempting to excite higher threshold motor units by performing a strength exercise which puts us in a heightened state and transfer this into a synchronized activity. This activity is typically sprinting, jumping, throwing or a skill related to their sport. General Rules/ Guidelines 1. 2. 3. 4. The strength exercise should never exceed 20 seconds. Since this is for athletics, try and keep it under 10 seconds. This will keep the exercise more neural and short bursts under 10 seconds are common in just about every sport. If using barbell exercises use weights 85-95% of 1RM The concentric portion should be as fast as possible well the intent should be. Rest 10-20 seconds between strength exercise and sprint/ jump/throw 5. Not waiting 10 seconds can increase chance of injury while waiting over 20 seconds you risk not getting the transfer we are looking for. 6. Take full recovery between sets, anywhere from 3-5 minutes. This is where you need to ask your athletes how they are feeling on a scale of 1-10. The athlete should feel in between 8-10 before they are ready for their next set. When this number starts to drop near 5 I like to call it so we don’t risk injuring. Also this is a good time for active recovery. 7. Perform anywhere from 5-12 sets 8. This is used for peaking and should not be used for long periods of time. 3-4 weeks max 9. This is the workout. 10. This is usually performed on our dynamic days. Exercise pairing examples: Squat and Jump Squat and sprints Bench and med ball throws Military press and med ball throws Prowler and Sprint elitefts.com PROGRAMS THAT WORK 3 VOL. 1 Example workouts Example one This is a workout I used getting an elite level football player ready for camp. What we used here was an extremely heavy prowler where it was pushed as fast as possible on the turf then the athlete got into a forty start position and sprinted unweighted ten yards. Getting the weight right was the most difficulty part. When we finally got the weight right the athlete said it felt like he was running on a cloud. Monday Dynamic lower Exercise Sets Reps Lower Warm up - done before we start A1. Sprint Contrast Training A2. Upper mobility work Weight Rest See lower warm up See protocol 1-2 exercises between sets GHR 4 8-10 B1. lunges w/SSB 4 10steps B2. Weighted Planks 4 60s Sprint Contrast Training Week: 1 2 3 4 Reps 6ea 8ea 10ea Testing Rest 3-5m 3-5m 3-5m Weight: 10 Programs That Work 3 · 2013 elitefts.com PROGRAMS THAT WORK 3 VOL. 1 Example two This is a workout I used getting an elite level volleyball player ready for camp. What we used here was an extremely heavy squat where it was moved as fast as possible. After the squats the athlete performed box jumps. Any type of jump can be used. I’ve used vertical jumps, broad jumps etc. Your imagination is the limit Day 3 Contrast Training Exercise Sets Reps Weight Rest A1. Barbell Squats 6 2 Follow Protocol 3-5 Mins A2. Box Jumps 6 3 Follow Protocol 3-5 Mins A3. Rotator Cuff work C1. Banded leg curls C2. Hockey/Pistol Squat C3. ab stabilty or anti rotation 3-5 Mins 4 25-30 Orange 8 Box Jump Week: 1 2 3 4 Exercise Box Jump Box Jump Box Jump Box Jump Percentage 85 90 95 Test Height 11 Programs That Work 3 · 2013 elitefts.com PROGRAMS THAT WORK 3 VOL. 1 Squat Week: 1 2 3 4 Exercise Squat Squat Squat Squat Percentage 80 85 90 Test Weight: Nic Bronkall is the director of strength and conditioning at The Spot Athletics in Columbus, Ohio. He graduated with honors from Cleveland State University with a degree in health sciences with an emphasis on human factors and functions. He has also obtained his CSCS and USAW Level 1 sports performance certification as a coach. Nic worked under Tredell Doresy training and coaching a myriad Division I athletes. Nic also worked, for three years, as the strength and conditioning coach at a high school in northeast Ohio. 12 Programs That Work 3 · 2013 elitefts.com PROGRAMS THAT WORK 3 VOL. 1 Dave Kirschen CONJUGATE PERIODIZATION for Novice Powerlifters F ew powerlifting programs have generated as much interest as conjugate periodization (AKA Westside). While the program is certainly effective for a vast population of lifters, it’s not exactly the easiest to follow correctly for lifters with a limited training history. The following is a variation that I’ve used successfully for some of my clients that limits some of the variables that can derail inexperienced lifters. Is it totally idiot proof? 13 Programs That Work 3 · 2013 Nope, but it’s a great introduction to one of the most popular strength programs in the world. What’s in a Name? Since conjugate periodization was popularized for powerlifting by Louie Simmons of Westside Barbell, My first instinct when writing this program was to do what everyone else seems to and call it “Westside for Novices”. Why not? We already have: Westside for Raw lifters Westside for Natural Lifters Westside for Skinny Guys Westside for Fat Guys The list goes on… I decided against using the Westside name in the title of the program for two reasons: Respect – It’s not my club, nor do I train there. I do not like the idea of misrepresenting my program as something Louie has somehow signed off on. elitefts.com PROGRAMS THAT WORK 3 VOL. 1 Sunday – Speed Bench Accuracy – While this template is based on Louie’s, they have not, to my knowledge ever used it as written here. In fact, I’m almost positive they haven’t. Only those who train at the club can really claim to know what they do day in and day out. And for that matter, the template itself is a small part of why the club is so successful. In fact, having visited, and spoken to some of the members at length, I would say that the coaching and environment are probably more crucial to the club then the template. Basically unless you are actually training AT Westside, you are not “training Westside”. Conjugate in a Nutshell This article is written for those out there who want to start a conjugate program, but are unsure where to begin. If you are a regular reader of elitefts, you are probably at least casually familiar with the original conjugate template written by Louie. If not, there is...
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