A program is a program is a program is a program, right? Nah, that ain’t me. We know that programs aren’t created equal, but it’s not because one is necessarily better than another. It’s because one is better for an individual or group of similar individuals. This is one concept I teach when I travel to do 70’s Big Workshops along with providing the thought process behind programming.
Peter Upham of Shire Speed and Strength hosted a workshop again, and on Tuesday I was working with one of his athletes. Sean is a “gridiron” (AKA American football) player who is on an interesting training template. It’s a template that fits his available schedule and needs. Peter is unique in that he is the head coach of his gridiron team in addition to owning a gym that coaches many different types athletes. He likes to utilize the Olympic lifts for football players, and it is clearly paying off since Sean’s older brother, Blake, started at left tackle as a freshman at the University of Hawaii. (On a side note, I saw Blake lift last year, and he’s pretty impressive).
These athletes aren’t doing the full Olympic lifts to compete in the sport, but instead to improve their explosiveness and flexibility for football. In other words, they aren’t specialist. The program that Sean is on still has him low bar back squatting and benching along with two days of conditioning that prepare him for the sport. Watch the following video for a description of the program:
The first conditioning day is more focused on all out efforts with complete rest. The second day is more of a work capacity day, and as it gets closer to the season it emulates the intervals of a football game (resting 35 to 40 seconds between sprints up a sand hill, for example). Notice that the program is simple, trains the whole body, and accomplishes the goal of turning a young, lesser experienced fella into a powerful, strong football player. The only thing I suggested as an addition was some more posterior chain work (perhaps in the form of good mornings with the band around the neck — more on these later).
Programs don’t have to be complicated to do well. This is an example of one for a specific individual in a specific situation with specific goals, yet the program could be followed by general strength trainees with equal success.
34 thoughts on “Football Template”
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great content. Keep it coming. I was wondering what your thoughts were on Joe Kenn’s tier system approach? (found in “The Coach’s Strength Training Playbook”)
That was interesting.
I also think you should continue this theme of filming people who are clearly uncomfortable with being on camera. The more uncomfortable the better.
Good stuff. I’m thinking about my program now, so timely for me.
When you flush the toilet in Australia does the water rotate clockwise as it leaves the bowl?
I wonder how much exposure they receive to NFL scouts.
Very cool. Thanks for the insight
Off topic. Anyone familiar with a gym that allows deadlifts in Houston (that isn’t $80+ a month)? Just moved here. My max is probably everyone’s warmup here, so I’m not looking for much.
@lefty
If you live on the northeast side there is Kingwood strength and conditioning.
http://www.kingwoodstrength.com/index.html
It is run by Andy Baker who runs a programming forum on startingstrength.com. Might not be cheap but it would be worth it to give Andy a call and see if he can make a deal for ya.
+1 for Andy; he’s a very good coach/programmer.
–Justin
I am thinking of using Starting Strength with my high school football players. Any suggestions for a 3 day a week program? Should I condition or just focus on strength?
Jason! hows about an AFL specific routine? whilst you’re down here and all might as well do a post to appease your aussie followers….. just sayin.
I’ve lurked on here for a long time. Liked this enough to post. This is reminiscent of the CFFB structure, but specific to the goals of the particular athlete. I’ll use these ideas with the youth team I coach.
Just finished CFFB cert. Met angdesj. She’s not lying about screaming when she lifts. Heh.
Just moved to London and can’t find a decent gym anywhere, although I have my pick of ‘Health Clubs’ where I can pay about £60 a month for a personal trainer to instruct me in how to perform bizarre isolation movements with very light dumbbells. There also seems to be a requirement here that personal trainers in central London all have to be extremely camp Europeans. I miss my shit hole gym back home :(
pickle, thanks for the recommendation. Unfortunately that is way out of the city and traffic is unbelievable here.
I have some guest passes to a bunch of places so I’ll see what I can find.
Nice to see the aussies playing American football. Great info to see how simple but progressive a program can be and how its relates to good programming sense. Simple is always better!
I heard Stannis Baratheon ran a similar program in preparation for the Clash of Kings.
@shaggydog Yeah right. Stannis Baratheon doesn’t even lift.
Tyrion squats 600.
Stannis has a sweet total and his Wilks is better than Brent’s.
@lefty, do the 24hr fitness chains not allow deadlifts anymore? That’s where I traning in Houston like 5-6 years ago and they didn’t have any problem with it. If you drop the damn barbell then you’re going to piss off any gym owner though.
Nice to meet you uubb! Super cool to randomly meet another 70’s Big enthusiast!
Thank you for not mentioning my embarrassing show of inflexibility:-)
I’m about to start another heavy cycle, what do you guys think of this:
MWF Linear progression/TM on big lifts
Sat Intense conditioning (prob. CFFB sat WOD)
One or two days per week, walk the dogs with a 10-30 lbs pack.
On which days do you think it would make sense to ruck?
Maslow – there’s less water in the bowl, so it doesn’t rotate. It’s just a big ol’ white water mess.
Has Tom lost weight?
@Lefty check out breakaway speed. It’s got platforms and all sorts of fun toys. Only costs 30 bucks a month. Baspeed.com
Also try the find a gym feature on the USAW website.
Oh one more place i know of is one 2 one. I hear it’s okay but you’d have to check it out. Fwiw, I go to breakaway and love it.
@dave h
Check out muscleworks
http://www.muscleworksgym.co.uk/
East London Bethnal Green area. Not exactly the most modern gym, but its the best hardcore lifting gym I’ve found so far, and everyone there is pretty serious about getting strong. They have 1 squat rack, 1 power cage, 3 bench press stations, and some bumper plates Unfortunately, like every other gym in London, they close at 10 p.m.
I’m currently a member of the fitness first chain because its the only one I’ve found so far that has a location open later than 10 p.m. The location by Oxford Circus is open 24 hours. Unfortunately, the free weight section of the locations is typically small, and there’s only 1 squat rack OR power cage per location.
If you go the fitness first route, sign up via the website and designate a non-London location as your home gym (you’ll have access to all their location). The price is lower for smaller towns. Make sure the location isn’t too far from London though, as you’ll have to go there to take a photo and pick up your membership card. I’m a member of the St. Albans club, which is about 45 min by train outside of London. I’m paying ~35 pounds per month as opposed to £40+ for a London based location.
Cheers Fongholio! I’d seen the muscleworks website and thought about giving it a try, only thing is its little out of my way and the money I’d save on membership I’d end up losing on the extra tube fare. Good tip on the Fitness First thing though, will look into that. I went for a trail at an ‘LA Fitness’ last night in Central; fuck me it was awful. One of the trainers had some guy lying on his back underneath the cable machine doing curls. I seriously bert-stared when I saw it.
@StonewallWells, I can’t tell from their website, but do they have normal memberships for people just looking to workout?
@lefty
Yeah that’s what I’m on, I just workout there. They used to have a group that used their facility to run a crossfit like setup but i haven’t seen that crowd in 2 years… If i recall correctly, it was 50 enrollment fee and then 30 bucks a month after that. You really cant beat the price.
You can also check out Hanks Gym (hanksgym.com/)its a bit more expensive but its looks real good too.
If your into dirty gyms, you can check out Metro Flex Houston (www.metroflexhouston.com). I know one of the guys who works over there and tried it out, It was alright. Im pretty particular and hate having mismatching plates and shit all over the place and trash everywhere, but they had everything under the sun you could need. Its basically a garage gym, I think it was about 50 bucks a month , so the price is pretty damn good.
What part of Houston are you in?
@DaveN
you got any good suggestions… you’re the only other Houstonian I know of on here
Just west of downtown in the loop. I checked out Houston Gym yesterday. Not a lot of space, but surpisingly my wife and I were only ones using squat racks while there.
I’m going to check out One2One on Kirby tomorrow.
Oh yea, BASpeed might be too far a hike, but I may check it out. Traffic is horrible here.
fuck everybody else, were winning
especially fuck stonewallwells and a special fuck off to shaggydog
Has anyone tried SMOLOV? It’s quite awesome in my opinion.
@Steonewallwells @lefty F.I.T. Used to be OK but I haven’t lifted there in years. W. Gray and Waugh Dr.
I’ve finally got A/C in my garage gym. So far it is the best gym I’ve been to. I’ve only seen one douchebag in there, but that was before I took out the mirror :)
Hey thanks for thinking of me stankrom! You really know how to make a guy feel special. Fuck you very much ;)