I was talking about different training splits the other day with an area Football Coach. I told him I favor total body lifts, as they have a high degree of efficiency and usually take up only 3 days of the week. Numerous factors go into designing workouts for teams, so he brought up some great [...]
Archive | Strength and Conditioning Programs & Workouts
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1st Workout of the New Year
We have thoughts of new years resolutions, no matter how brief the notion may be. A lot of us want to get stronger and build a great base of fitness for whatever the next step is. Here’s a workout that’s metabolically demanding but also has a great strength component. For you Coaches out there, if [...]
Coaching: 1st Day Expectations and Track Workout
High School Spring sports are probably starting to get an itch to lift if they haven’t started yet. You might be seeing some track, lax, baseball, softball, and soccer players walking through. If you’re starting with groups for the first time, here’s a few pointers that may help during your orientations or first lifts. I [...]
Variety: The Spice of Life
One of the biggest reasons we lift weights is to get stronger and there’s an infinite number of ways to go about this. The workout card I attached has several different ideas that you can use for your own workouts. The card has specific progressions, exercises, exercise order, ways to find starting weights, etc. I [...]
Copying a Program is a Mistake
Jim Kielbaso – Trying to copy some big time college program is common mistake made in high schools. I’ve been engaged in a series of e-mails with one of our Ultimate S & C members about his situation at a high school, and I thought it was worth sharing. He has been asked to implement [...]
Need a “Buffet” Workout?
Sometimes we need workouts that allow for great variability when the only thing consistent with the lifter is the amount of inconsistency. They might miss a couple workouts here and there. Maybe you need to put something together that’s extremely convenient to coach, because you have one high school skier who wants to lift at [...]
Train Your Lower Body with Rationale
I’ve posted a back and chest workout. Here is everyones favorite, the lower body. I haven’t put much thought into explaining the logic of these workouts to the reader, but after talking to another coach, I can see how it may be worth while. So, this is why this particular workout is the way it [...]
Metabolically Demanding Workouts…
….are awesome for cranking up the amount of calories burned and increased time efficiency. It’s sort of that time of year when we want to get a lot done in as little time possible. At least that’s the way some of the people I’ve been working with have felt like. I don’t blame [...]
An Epic Chest Workout
Yeah, I called it that. Remember the movie Twins with Arnold and Danny Devito? This is the exact chest workout that Arnold was doing at the time….well….that’s a lie, but I’m sure it’s similar. I put together a back workout last week and here’s the chest workout to compliment it. It’s based on the same [...]
The “Back” Workout
Writing this made me feel like I was in college again with nothing to do but train and eat. If you’re into the 1-body part-a-day split, here’s a Back workout for you. Here’s some rules to follow… 1. For your deadlifts begin with a weight you can do between 10-15 times, do that weight for [...]
For the Coach: 3 Day Split
College football is upon us and making time to get a quick workout is still possible! A friend of mine who just got done with football camp (He’s a Coach) was looking for an easy to follow lift with not a lot of volume. The minimal volume and high intensity will allow for him to [...]
Conditioning Games
Lets face it, conditioning is a necessity and sometimes it just sucks. As the athlete you know it’s coming and it’s dreadful. As the coach you often find yourself at a loss for ways to make it more engaging. It doesn’t always have to be the perfect volume and rest periods of sprint intervals. There’s [...]
In-Season Lifts: Short and Sweet
I reminded myself the other day….it’s ok and sometimes necessary to be “short and sweet”. I was in the weightroom with about 50 kids. It was there first day of football camp and we had to get a total body lift in. As soon as the workout started to take shape, I realized I asked [...]
The Beginning Workouts for Heavy Weights
First, these workouts are designed to progress to very heavy weights….it’s their purpose. Well, it’s been about 2 months since I’ve touched heavy weight. I got married in June and completely shit on myself for a couple months. I’ve still been training my neck, running barefoot for a handful of miles each week (my shoes [...]
Choose and Coach Meaningful Weights
How do you choose your working weight or how do you Coach it? The weight that you put on the bar for your sets of back squat, bench press, barbell deadlift, trap-bar squat…how do you choose it? I used to be surprised when kids gave me the cross-eyed look and responded with, “However we feel [...]
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Most of Us Should Begin With This
I know everyone wants a workout that is covered in pictures of some guy with abs growing out of his abs or claims to increase your bench max by 30 lbs. in 3 weeks. C’mon you know what I’m talking about, it’s the workout in the magazine that has supplement ads every other page (that [...]
Short and Sweet: A Real 2 Day Split
I’ll flip through workout magazines at the grocery store once in a while to keep up with some of the silliness out there. A lot of the workouts I read are hardly practical or logical. It’s great when I see workouts in those magazines that are efficient and practical for the masses. I’d love to [...]
How I Do It
I get to read cool updates about John Wood’s workouts through his newsletter, among other things. John used to play football at The University of Michigan. His dad was one of the first full time strength and conditioning coaches in the NFL and now John owns a couple really cool companies that sell strength-training equipment. [...]
In-Season Basketball Workout
High school basketball isn’t exactly married to strength and conditioning the way some sports are. That doesn’t mean it shouldn’t be though, and it’s still extremely important to make it into the weightroom during the season. If your team keeps it up throughout the season, come playoffs they could be the strongest they’ve been all [...]
Percentage Based Workout Charts
Most of the time I need to tell the trainee what weight to use, and not assume they know. Sure there are exceptions, and it’s a great process to teach them how to choose their weight. Again, the majority of the time it is more efficient to just tell them what to use and assume [...]
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