Change Up?

SALTY
Junior Member

Posts: 6

Change Up? Mar 23, 2005 16:22:41 GMT

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Post by SALTY on Mar 23, 2005 16:22:41 GMT

Just finished 9 week linear cycle with our H.S. team. Lifted 4 Xs a week with core of Bench, Squat, and Cleans. Achieved good gains in the Squat (avg of 65lbs), so-so in the Bench (+10-15lbs), and increased verticals by an average of +2 inches.
However the Cleans only increased an average of 3-5 lbs and our 40 times increased by .02 (slower!).

We also do plyo's 2 X's a week.

Just not happy with the gains so far and concerned about the lack of "Clean" gains and slower 40 times.
We will have the next 1 1/2 weeks off for spring break, then back at it for April before we suit up in May for Spring Practice.

Thinking about maybe trying one of the non-linear models for April as a change up and as a learning experience for the coaches. Maybe extending through the Summer period. This is a young team that has not been pushed in the weight room till now. The kids are buying into the program because they see their gains, but we (coaches) are worried about the lack of progress.

Any suggestions? Change up? Tweak what we have? Any ideas. Thanks.

Coach Sam

govertical Senior Member Posts: 581	Change Up? Mar 23, 2005 18:11:41 GMT Quote Select Post Deselect Post Link to Post Back to Top Post by govertical on Mar 23, 2005 18:11:41 GMT Coach - More than a few coaches here have really gotten into Joe DeFranco's Westside for Hardgainers program. Here's a link: defrancostraining.com/articles/archive/articles_westside.htm

groundchuck Senior Member Posts: 472	Change Up? Mar 23, 2005 18:50:27 GMT Quote Select Post Deselect Post Link to Post Back to Top Post by groundchuck on Mar 23, 2005 18:50:27 GMT That DeFranco site is very good info.
	Wise men talk because they have something to say. Fools talk because they have to say something.---Plato

Coach Tinglof Member Posts: 186	Change Up? Mar 24, 2005 13:51:55 GMT Quote Select Post Deselect Post Link to Post Back to Top Post by Coach Tinglof on Mar 24, 2005 13:51:55 GMT We just installed the DeFranco Westside routine for our porgram. Great stuff and he explains everything and gives a sample routine with exercises.

cllew
Member

Posts: 52

Change Up? Mar 24, 2005 21:19:15 GMT

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Post by cllew on Mar 24, 2005 21:19:15 GMT

Coach Salty,

I am NOT an expert, but I have been doing alot of research because of all the great information here. I read an NSCA abstract that reported that the gains from plyometrics didn't show up until several weeks after the training has stopped. I believe this research was looking at vertical jumps. The verticals were the same or worse right at the end of the training period. They improved dramatically when re-tested 4 weeks later.

Also, athletes need to have a pretty good base in order for plyometrics to be effective, from what I've read. If you are a young team, that is, not that physically mature or strong yet, the plyos may not be doing very much. I think the guideline I've read for lower body plyos was that a person should be able to squat 1.5X their body weight. Upper body was bench 1.5X bodyweight or the ability to do 5 clap push-ups.

BTW, my son and I are doing the DeFranco's program also. He's a HS freshman and I take him to the gym because he is playing hockey and lacrosse in the off-season. We've seen good gains despite a less than regular schedule and being careful not to overlift for his legs while in-season.

govertical
Senior Member

Posts: 581

Change Up? Mar 24, 2005 21:39:58 GMT

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Post by govertical on Mar 24, 2005 21:39:58 GMT

Anyone can do plyometric activities. However, some kids can do higher intensity plyometrics than others. Activities like running sprints, jumping rope, dot drills, or even hopscotch are simple plyometric drills that any kid can do.

Depth jumps from plyometric boxes need to be carefully regulated. I don't think that squatting 1.5-2.0x the bodyweight is always required before starting depth jumps, but I do think that high school coaches need to carefully evaluate the abilities of kids who want to try this kind of training. Right now, I only have 6-7 kids who I feel comfortable with doing depth jumps. The rest (about 20 or so kids) simply lack the foundational strength to get any effective training out of depth jumping.

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Post by SALTY on Mar 23, 2005 16:22:41 GMT

Post by govertical on Mar 23, 2005 18:11:41 GMT

Post by groundchuck on Mar 23, 2005 18:50:27 GMT

Post by Coach Tinglof on Mar 24, 2005 13:51:55 GMT

Post by cllew on Mar 24, 2005 21:19:15 GMT

Post by govertical on Mar 24, 2005 21:39:58 GMT

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