Installing Today’s Hybrid Pistol Offense Run & Pass from Top to Bottom
This manual provides you with the full offensive line, receiver, and quarterback mechanics for installing each offensive play presented. Coach Campbell has left no stone unturned for implementing today’s Pistol Offense into your program.
My son's newly hired HS football coach has stated that it is "too late in the year" for the kids to "bulk up" for when the pre-season starts on August 28th. Therefore, he has designed a summer workout program that involves weight training on only 2 DAYS a week with agilities and other conditioning on the other 3 days. Perhaps they will involve some plyo's - I don't know. I assume that each lifting day will be full body. I haven't seen the workout yet, but this information was communicated by the HC to the head of the booster club.
I am not a strength coach, but am a college OL coach. We never stop lifting (at least for very long), but we don't have a certified strength coach. My son, a freshman multi-sport kid, has been doing the Westside/DeFranco routine with good success. I have done a lot of research/reading based upon the all your helpful comments.
In short, my initial reaction is that the coach is very incorrect, espeically for a program that did not have a well organized off-season lifting program because of the lack of a HC. In other words, we have many kids who aren't as strong as they should/could be, and they need and can make some easy gains if they put in the time between now and the start of camp.
Is 10 to 12 weeks is too short to make meaningul gains in HS kids?
Our plan is to continue the DeFranco routine by counting the 2 full days as RE workouts and lifting 2 more days for ME days for upper and lower respectively. Does this make sense?
High Intensity Training is essentially a bodybuilder program. Basically what you do is 1 set of each exercise for very high repetitions. I also believe that HIT involves quite a bit more volume than a BFS or Westside-style program.
The problem that most people have with HIT is that it basically induces the wrong kind of hypertrophy. Using a HIT program, muscles WILL get bigger, but they won't necessarily be stronger.
HIT concepts might be beneficial to youngsters, but athletes need to lift heavy weights if they want to be big, strong, and powerful.
I would just be careful not to overdo it. If he's working hard 5 consecutive days with the team, then doing 2 high intensity lifts you might be overtraining a little bit. Of course, it depends on what type of workouts he is doing with the team. What does everyone else think?
Yes, that is a concern. I like the Westside approach because of the CNS development from ME. I figure some of the auxillary lifts that also occur on ME day can be reduced if needed.
On a related topic, I did read about about Russian "complex" training which is different from Russian "conjugate" system that the Westside system is built on. If I understood it correctly, the "complex" method involves alternating sets with heavy weights (near max or fatigue) with sets with lighter weights, all in the same workout. There are different ways that people do it ranging from alternating heavy and light while some start at a near max and working their way down to a very light weight.
I've also read - at the strength coaching site that someone here recommended - that doing plyos between lifts can also increase gains.
yes you can pair up lifts with some type of explosive plyo movement, but from what I have read it should be done with athletes who have built a strength base and that the recovery time from workout to workout needs to be increased after these types of complexes are done. We will do some complexes with with our older kids during weeks 7 and 8. Some examples are to do clapping pushups after a set of the bench press or some type of med ball throw. Skip rope after hang cleans, squat jumps after a set of squats.
If anyone else has some more info on this please share. I look forward to your reply's.
JD
"Your work ethic determines your future" Boyd Eply
My opinion is that it is never too late to gain some sort of strength. Where I'm located and the size of the school, we don't have the luxury of certain athletes to be in the weight room year round because after football they go straight to basketball, then straight into baseball/track. So by the time I get them in the weight room it's early to mid June and this is when I try to get them geared for football strength, which will be about 10 weeks that I have them. We will go 3X a week and focus on building up strength along with explosiveness(hang clean, push press). I do not try to focus on doing too much because in the cycle I'm given and the window of opportunity is limited. I do what I can with what I got and I go with it. Not only this, but we will do SAQ 2X per week as well and these are on the days of lifting.
I have had success with these kids simply because at this age they are constantly growing and changing and their bodies do recover quickly from a workout. They know what I expect and they give it to me. Yes, there are athletes who are in the weight room more year round and the workouts for them will have to be tailored to fit their needs. With them, I sometimes have a good 3 cycles to work with and naturally they are stronger and more explosive because of it.
10 weeks is plenty of time to work with to gain strength. Heck, even 6 weeks is time to gain some strength. We continue to lift in season, so these kids will continue to see the benefits although not the same as someone who has been in for 15/16 weeks.
It is never to lkate to gain some size and strength. Granted the more tiem you have to work with the better (in theory) the results would be. We use BFS (with some modifications). Our kids break records each workout and in the 12 week period you have over the summer yuo have plenty of time to get bigger, faster, and stronger.
HIT is a body builder program. Like govertical said you'll get bigger but not neccesarily stronger, and it is my belief that to be an explosive athlete you need to lift heavy. I believe most research will support these claims.
All I can tell you is that our kids who bust thier humps get stronger over the summer.
Wise men talk because they have something to say. Fools talk because they have to say something.---Plato