2 DAY SPLIT

Coach Hale,

Fresh/soph's come in on Tues and Thurs should the kids be doing squats, hc, and deadlift both of those days, if so you mentioned keeping the reps above 6 what about the amount of sets?

What exercises do you suggest for the muscle groups that you described in your last post?

hams/glutes--------lunges, glute ham machine?

upper back/shoulders-------shrugs?

lats----------lat pulldown to the front?

tris---------extensions?

abs--------alt elbow to knee(bicycle)?

I'm concerned that if I put in too many secondary lifts the kids will try to work to quickly on the core lifts and not get the full potential out of them.

Coach thank you for help and boy do I have questions!

RC

In thinking this through, you may find that 2 total body days will be more beneficial..(i forgot that you said you had an hour and 15 mins). with the players. I don't have time right now, but I'll respond later with more.

RC

Since you are only going to be working the guys out 2 days per week, you can afford a little extra volume for each day. By using a total body split, you can still hit (almost) each region of the body twice per week. Take in mind that the core lifts (Bench, Squat, DL, Clean) are working several bodyparts at once. On the squat, you are still (if done "sitting back, not down") hitting the posterior chain, as well as the deadlift and clean. The bench press should be looked at as more of a tricep, anterior shoulder, lat exercise rather than just a "chest" exercise (I'm sure you already know this), so keep this in mind when performing your supplemental or accessory lifts. While Im on the subject, the hang clean might be something you want to reconsider for young guys. I don't use oly lifts at all, rather choosing to use the squat and bench explosively. It really depends on how well you, yourself, know the clean and how well you are at teaching it. The clean and snatch are a couple of lifts where I feel the cost may outweigh the benefit. I can expand on this later if you like.

But for now, I will assume that you are going to use the clean.

This is an example of a total body split that I, if I were in the situation, would probably use.

Tue:

*Warm Up (same as before)-try to complete in about 12 mins
*Main Session (using 90-120 sec. rest intervals for core, 60-90 sec RI for supp/acces)
a)Squat-3-4 x 8-12 {10 mins}
b)Bench-3-4 x 8-12 {10 mins}
c)Deadlift-3-4 x 6-8 {10 mins}
d)Triceps Movement-3 x 8-15 {8 mins}
e)Unilateral (Step up-standard, reverse, lateral)-2 x 8-12 {8 mins}
f)Upper Back/rear shoulder movement-3 x 8-12 {8 mins}
*Cool Down-5 mins

Total time for session: Approximately 71 minutes (Leaves them about 14 mins before next class)

Thur:

*Warm Up-12 mins
*Main Session (same rest intervals scheme as tue)
a)Hang Clean-3-4 x 6 {10 mins}
b)Triceps Movement-3 x 8-12 {8 mins}
c)Posterior Chain movement-3 x 8-12 {8 mins}
d)Lat Movement-3 x 8-12 {8 mins}
e)Unilateral Movement (Lunge-standard, reverse, lateral) 2 x 8-12 {8 mins}
f)Upper Back/Trap movement-3 x 8-15 {8 mins}
*Cool Down-5 mins

Total time for session: Approximately 67 minutes (leaves about 18 mins before next class)

This is an example, so make sure that you asses each athlete the best you can to determine their biggest weaknesses. Most likely, they will 1)lack mass everywhere 2) have weak abdominals and posterior chains 3)be wreckless with technique.

Now is the time to fix these problems and you must set a tone early in your weightroom: "Quality Over Quantity".

If time is a factor, experiment with supersetting to speed up the process.

Like I said, set the tone early...these youngsters that you are talking about now will be your senior leaders in 2-3 years.

Also, overfat athletes...start on them now. NUTRITION, NUTRITION, NUTRITION. They have a whole off season to lose extra bodyfat. Remember, running with 40 extra lbs of fat on you is like taking a backpack, stuffing 40 lbs of weight in it, and taking off for a 40 yd dash...you're gonna be slow. Its great to be a 340 lb. lineman, but if you can't move, then what good are you? I'd rather you be 285-290 and quick! Sorry for the rant, but every team has one or two that could be really good if they lost bodyfat and weren't so soft. Get on them now!

Just make sure that you perform the abdominal sets in each warm up (4-5 sets). You can even add some more ab work in the main session if you have the time...it is VERY important! Remember that it makes no difference how strong you are in the limbs if you have a weak trunk. Plus the stronger trunk you have, the stronger and faster you will be in the limbs. Don't assume the athletes will do it on their own because they won't!

Hope this helps, RC...let me know if I can do anything else.

Jimbo

Coach,

In reference to the Glute-hams...the manual GHRs are more intense than a GHR on a specially designed apparatus. Its common not to be able to do one in the beginning. You are right, however; don't turn it into a back-arching contest!

For guys who can't do them, continue strengthening the glutes, hams & low back like there is no tomorrow. If you continue to include GHRs, you can have the guys come down EXTREMELY slow (maybe an 8-10 count) or even go with static holds at different positions of the movement and hold it for as long as they can. Also, on the ascent, have them use a small "push up" with their hands to get them going just enough for the hams to catch em and bring em up.

Just a little side note, if you can ever purchase an actual glute ham raise machine, do it! The manual GHR is basically a monsterous leg curl. With the machine, on the ascent your knees sink down behind the pad, allowing you to add the glutes and work the hip-extensor region.

Let me know how things go and don't hesitate to ask for anything.

Jimbo