Lifting 5 Days a Week?

Blackhawk1 Member Posts: 71	Lifting 5 Days a Week? Nov 14, 2009 22:11:46 GMT Quote Select Post Deselect Post Link to Post Back to Top Post by Blackhawk1 on Nov 14, 2009 22:11:46 GMT We need to get bigger and stronger, and I am considering lifting Monday through Friday. I know BFS suggests lifting 3 days a week, but I just don't think this is enough. I am far from an expert. Any of you guys lift 5 days a week?

jrkelly Senior Member Posts: 820	Lifting 5 Days a Week? Nov 15, 2009 15:00:44 GMT Quote Select Post Deselect Post Link to Post Back to Top Post by jrkelly on Nov 15, 2009 15:00:44 GMT Most I've done is 4 (mon-thurs), but did not do total body...did 2 of our 4 cores each day, alternated upper and lower auxiliaries, and did core and some sort of plyo's each day. Worked very well wen we had the kids who were dedicated to do it.
	Ryan Kelly Offensive Coordinator Austin High School Austin, MN There is nothing that will show a man's true character like the 2 yard line.

greenough
Senior Member

Posts: 314

Lifting 5 Days a Week? Nov 17, 2009 5:07:04 GMT

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Post by greenough on Nov 17, 2009 5:07:04 GMT

We have had success going mon tues, thurs fri. Wednesday we would bring them in for some type of team building stuff like play ultimate football so the linemen can get some receptions etc or other competition type things. We lifted heavy upper body on Mondays and heavy lower body on Fridays, light weight speed type workouts on tuesday for lower body and upper body speed workout on Thursday. I don't have a bunch of scientific studies to back up this breakup, but we have had kids make significant gains and they really like knowing wednesday is going to be a fun day.

StrengthPro
Junior Member

Posts: 15

Lifting 5 Days a Week? Mar 25, 2010 13:36:36 GMT

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Post by StrengthPro on Mar 25, 2010 13:36:36 GMT

Remember, you're guys aren't getting bigger, faster, stronger and more powerful while they are in the weightroom. They're making those gains as the recover from that hard work. I've found the best gains using a conjugate-periodized 4x/wk program with 2 upper and 2 lower days each week. But I vary the intensity and emphasis instead of just repeating the same workout over and over.

Coach Campbell Forum Owners Welcome to JCFB.com website and Forum Posts: 7,867	Lifting 5 Days a Week? May 12, 2010 7:03:40 GMT Quote Select Post Deselect Post Link to Post Back to Top Post by Coach Campbell on May 12, 2010 7:03:40 GMT StrengthPro can you give us an example of how you vary the intensity. Coach campbell

StrengthPro
Junior Member

Posts: 15

Lifting 5 Days a Week? May 12, 2010 11:08:58 GMT

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Post by StrengthPro on May 12, 2010 11:08:58 GMT

Originally posted by: Coach Campbell
StrengthPro can you give us an example of how you vary the intensity. Coach campbell

A simple off-season example would be performing a 4-week cycle of 5x5 at 80-85% followed by a cycle of countdown sets working up to a 2RM. Accessory work remains in the 6-8 rep range but the exercises change. Emphasis will rotate among max-effort, dynamic-effort, and occasionally repetition-effort. Micro-emphasis within those cycles will vary between absolute strength, speed-strength, strength-speed, etc.

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Post by Blackhawk1 on Nov 14, 2009 22:11:46 GMT

Post by jrkelly on Nov 15, 2009 15:00:44 GMT

Post by greenough on Nov 17, 2009 5:07:04 GMT

Post by StrengthPro on Mar 25, 2010 13:36:36 GMT

Post by Coach Campbell on May 12, 2010 7:03:40 GMT

Post by StrengthPro on May 12, 2010 11:08:58 GMT

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