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.
How do you guys apply Prilipin's Table for ME work?
For example, if you are working up to a 3RM on the box squat, how can you use Prilipen's Table to insure that the kids are getting enough volume?
For the first 4 weeks of the summer, I'm looking at using an 8x3 workout for ME work. The goal is for the kids to work up to a new 3RM each time they do a particular lift (alternating box squats and dead lifts every week). That is 24 total reps. Is that too much volume for an ME workout? According to Prilipin's Table, if you are working between 2-4 reps per set, you want to get in between 10-20 total reps. So, with 24 total reps, we are a little over the high end, but I am dealing with high school kids who, IMO, need a little more volume than an adult.
For the second 4 weeks of the summer (following a one-week deload), we are going to do 5x3 and then 3x1 for ME work. That is 18 total reps. Again, is that too much volume? According to Prilipin, if we are working 2-4 reps per set (we will be doing 5 sets of 3), we want to get in between 10-20 reps. We are at 15 with the 5 sets of 3 reps. When we drop down to the 3 sets of 1 rep, according to Prilipen, we should getting in 4-10 reps total.
So, does anyone have any issues with the volume for this ME workout? Too much or too little, or just right?
Prilepen's ideas do not exactly go hand in hand with what we usually do for ME work, but it is close. We usually work up to a three rep max, etc (8 X 3, for example). Most of the workup sets don't fall in the category for high enough intensity, according to prilepen (this is my experience - I could be doing this wrong). That is why I like what you do by working up to a 3 rep max, then a 1 rep max... or a 5 rep max, then a 2 rep max. If you really want to follow the table, you have to apply the percentages. I'm not a fan of percentages... yet. That's my opinion. Good question.
For a 5rm, use 55%x5, 62.5%x5, 70%x5, 77.5%x5, 85%x5 and 85+%x5, only do the 6th set if the athlete completes the 5th set with relative ease. For a 3rm, go 62.5%x3, 70%x3, 77.5%x3, 85%x3, 92.5%x3 and 92.5+%x3 and for 1rm 70%x1, 77.5%x1, 85%x1, 92.5%x1, 101%x1, 101+%x1, for more volume you can add 2x3@85% after the last 1rm. This is from Joe Kenn's article Max Effort Training for the Front Seven on elitefts.com. Hope this helps.
We use it all the time at our school. The idea of his table is how much volume you should do with a certain percentage of 1 rep max. For instance, if you are lifting a weight that is between 80-85% of 1 rep max, that corresponds to about 5-8 reps to failure on a lift. Instead of going to failure, do sets of 2-4 reps as explosively as possible as quickly as possible for 10 -20 reps total.
For example,
Squat: 225 pounds start out with 4 reps explosively, then progressively do less until you get down to 1 rep as you fatigue. The idea is to lift as explosively as possible so you recruit the max number of fast twitch fibers. The short rest periods give you conditioning. It is very important to have your football players lift with speed so they can train for explosiveness. If you train to 5-8 reps to failure, you can't train speed as well.