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.
Coach, im a freashmen in high school. I bench 250 squat 340 hangclean 200. Im on Whey protein and im gaining usualy 5 pounds a week. I was wondering if there was a protein that would build me up quicker.
Don't worry so much about gaining weight. Protein is a SUPPLEMENT, meaning it should supplement your FOOD intake. If you eat right and train properly, you will gain functional weight. Too much weight gain at one time will mean you have gained mostly fat or water and this will just make you slow. Instead, continue to work on getting strong and maintaining a lean physique.
Remember there is no magic protein or supplement that will make you strong and big overnight. I've never seen a jug of protein bench press or squat any weight. It is still just like the "old days" where you must work and train hard to earn what you have or to get where you want to be. Protein is just a supplement that you can use in conjunction with good eating habits.
If you have any more questions, please ask. Hope this helps.
i will disagree slightly. Hard work is still the main ingredient for success but getting more protein will not hurt you. Vary where you get it from. Get it from milk, whey protein(if you choose this route), beef, eggs, chicken, fish, etc. You cant build a house without bricks.
Protein is just food. You are doing the work thats gaining the weight, not the protein. Find a cheap protein to supplement(not replace) your diet but get the majority of your protein from real food. The best time to use the protein shakes is with gatorade or something similar directly after your workouts. This will give you the best results.
Goldberg, I guess I was a little unclear in what I said. I agree 100% that more protein will not hurt you. When I mentioned "protein" in the above post, I was referring to actual protein powder; saying it is just a supplement that should be used (if needed) in conjunction with protein coming from actual solid food choices. Personally, I have to use protein powder quite a bit since my schedule doesn't really allow me to "sit down" and have 7 or 8 meals per day. Although it isn't solid food, it is still considered food in my book. However, don't get me wrong, I still get my fair share of steak and chicken (right on!).
Anyway, aggie seemed to be looking for a "magic" protein and I was simply telling him that good eating habits and smart training will build him up...maybe not overnight, but over time.
Along this topic of supplentation, what pros and cons have you heard about taking L-glutamine? I agree that the whey protein just after working out will maximize absorption due to your body's 30-45 minute "window of opportunity" following exercise. I also understand that your body repairs itself when at rest, and thus, I am interested in conversation regarding ingestion of L-glutamine before going to bed. If anyone has information about this it would be greatly appreciated. Thank you for your time
Most of the info says theoretically Glutamine is great. In the real world its never really worked out. You would be much, much better taking in some slow digesting protein before bed(casein, beef, chicken, etc).
Just curious, I know about the window of oppurtunity Coach P referenced above. Is there a benefit to taking protien during a longer workout. For example, it is suggested to do weight training before any aerobic type training. As a lot of athletes work out only once a day, if they were to do weights first and say agilities or speed work immediately after, should the athlete take the protien drink following the weight training and before the speed or agility training.
Just curious, I know about the window of oppurtunity Coach P referenced above. Is there a benefit to taking protien during a longer workout. For example, it is suggested to do weight training before any aerobic type training. As a lot of athletes work out only once a day, if they were to do weights first and say agilities or speed work immediately after, should the athlete take the protien drink following the weight training and before the speed or agility training.
take the drink after EVERYTHING is done. The PWO window is highly variable and its not like it closes shut one minute after the recommended time. After the agilities would be fine.
And I disagree about the order with annihilator. I like doing the weights first and then the agilities/speed. The weights will not effect the agility/speed work as much as the opposite is true. In a perfect world, I would have them done on separate days or during different workouts(Morning/evening).
Actually, weights DO affect speed work. If your fatigued legs don't allow you to run at 90% maximum speed or better, you will not "technically" be working on your speed. Preferably, of course, you want to run at 100% on EVERY sprint or agility rep, but as long as you are in that 95%, or very close, range then speed can still be increased.
Now, if you run AFTER a strength session, I would recommend at least a 3 or 4 hour break between sessions, but then the PWO drink that galdrapan asked about wouldnt apply here in this situation.
And in my experience, speed work doesn't effect weight room work very much at all, given that you don't train for speed in a "conditioning" type setting. (ie 30-45 second rest intervals and a great amount of volume).
If you can split up your sprint-agility and strength sessions to am/pm...then great. But as you said, this aint a perfect world. I choose to sprint first and strength train next, as well as doing them on the same day to give the CNS some rest at least 3 days per week, preferably 4.
Of course, depending on what type of split you use will affect when you plan your speed work as well. I use a 3 day strength split and this fits well with 2 or 3 sprint/COD days. If using a 4 day split, then upper body work shouldn't be as detrimental to speed gains, but I, personally, would still sprint first.
I didnt say that it wouldnt effect it. I said it wouldnt effect it as much. That has been my experience. I would also go as far as to say that most young athletes would be better suited spending their time in the weight room as that is their bigger weakness.
If I were training a track athlete, then the sprinting would come first. But in football, speed and strength are equally important in my mind so I would give emphasis to the one that is the weakest.
It would also depend on the position. Lineman for instance rarely run farther than 5-10 yards. However strength and power are of the upmost importance. For this reason, the weights should come first.
what is the effect on the muscle's storage of glycogen during the different types of training. I see annihil8tor's point about speed work being an anaerobic activity, and as we are training the CNS as well as the muscle's during speed work, it may be beneficial to do the speed work first so that maximum speed can be used to train the CNS to fire in concert with faster speeds, especially in an overspeed drill. Does this effect the amount of work able to be done in the weight room. Also, how about this, no speed work on days when the power ("olympic") lifts are done, but OK for days when the lifting program is for base strength?
Also, in concert with the idea that the CNS is trained to fire faster/more coordinated to run faster, are resisted drills (e.g., chutes or cords) building speed or strength?
I agree that speed and strength are equally important, but that being said, I have found that weights affect speed work more than speed affects the weight room work. I have never really seen a dropoff in strength after a sprint/agility session, but I find that after strength training, the legs are like jell-o and getting explosion of the line is practically impossible.
And it is true that lineman don't need to sprint much more than 10 yds per rep, but still I find the explosion "gone" if their legs are not fresh. The problem with all of this is that if the athlete isn't firing off the line or accelerating at full speed during drills, then nothing is really being accomplished.
Young athletes DEFINITELY need to make gaining mass a priority, but that is also the time to begin developing proper sprinting mechanics and gains in overall speed and COD.
It seems that we have very similar beliefs when it comes to S&C, but I guess we'll disagree on this one. No big deal.
Galdrapan, I don't really think it matters TOO much whether or not speed work is done on oly days or base strength days. The main thing to remember is 1)combine all CNS stressing activity into one big session (sprints/weights) or 2)Take enough time in between sessions so that enough rest is given. It depends on what type of split you are doing and what type of sprint work you are doing.
There are 3 types of running: 1)acceleration- very demanding on CNS and 48 hours recovery are needed before next session. 2)max velocity (top speed sprinting)- also very demanding and 48 hours are needed. 3)tempos- ran at 75% or less for conditioning/recovery. NOT demanding on CNS and no rest is needed.
Now, because 1 & 2 are very demanding and approx. 48 hours rest is needed, I choose to combine sprint/agility and strength training together so that more time is allowed before the next session.
Personally, I would stay away from chutes and cords altogether due to the fact that they can easily screw with the mechanics of the sprint. Just a little wind can cause the chute to flap around all over the place and with the cords, they pull you and cause you to step outside the center of gravity, forcing a braking effect. The same can be said for downhill running if it is more than about 3%.
As for glycogen storage, heavy endurance training and intense strength/power training will have the greatest effect on glycogen depletion. Sprint/COD training done properly really isn't too taxing. But if combining speed and strength, glycogen will definitely be decreased, although probably not COMPLETELY depleted.
I still think strength and power should be the number 1 priorities and these aspects are best trained in the weight room. I think too many coaches spend too much time in plyos and other such drills when a base level of strength needs to be attained first. For most high school athletes, the weight room should be the priority. If a kid is weak(which most are) then getting stronger is gonna have a greater effect on speed and explosiveness than jumping and sprinting drills.
Also power lifts=bench, squat, deadlift Olympic lifts=snatch and clean and jerk variants or the actual lifts although not necessary.
Being an ex-athlete and current competitive lifter, doing any work before the weight work would negatively effect the weight room work. Now as your players progress into more advanced stages, you might change the order to emphasize a different aspect of training, but in my opinion the weight room work is the priority for almost all high school athletes.
True, weight room work is VERY important, but added mass, added strength AS WELL as added speed and COD ability can all be attained simultaneously. Why short change a player on one capacity when he can become better at all of them? Its not just about plyos, etc. Its about taking an athlete and preparing him to be better at football. There is no reason why you shouldn't teach a freshman to accelerate and decelerate properly or begin teaching sprinting mechanics to him. Yes, added strength and power will help him become faster, this is no revolutionary statement by any means. However, if these players practice exploding out of their stance and changing directions quickly, which makes up about 95% of a football game, then they learn to play the game fast. I'm a HUGE believer in lots of weight room work for all football players, but there is more to it than that. You don't have to be advanced to learn to sprint or increase your agility.
Its obvious that nobody's mind will changed on this topic, so honestly, I'm ready to drop it. I DO like discussing these things and hearing other's opinions though, so I appreciate this discussion.
I appreciate what you are saying. However the last group of kids I worked with was filled with good athletes. They were fast, could jump high, very agile, etc. However they were weak. In order to increase their performance, they needed to get stronger. In my experience, speed and agility drills didnt have as much transfer to performance than weight work.
This is an extremely old thread, but I have to say that after doing some further research and watching some of my younger guys and girls run, that I tend to agree with Goldberg on the issue of YOUNG athletes needing more weightroom work than they do sprint technique work.
The reason I am agreeing with goldberg is because I have found that without the proper strength in the lower body region, technique can not be perfected in the first place. Now, if perfecting motor patterns is important, which it is, I don't want athletes learning the wrong motor patterns and then having to work twice as hard to break them of bad habits and THEN still having to install the proper techniques.
Now, I think that acceleration work is still allowable, but maybe from a push-up start, so the young athlete can begin to understand the forward lean coming off the line.
Of couse as always, this is based on the individual athlete, but 99% of freshman or young guys will lack mass and strength, especially in the posterior chain. These are just my thoughts on the subject.