Best Methods and Pics From Strength Camp Challenge

Today I've got two things for you:

1. Below is my ansewr to one of our readers questions regarding
the best method for periodizing strength training for football.

2. A link to the pictures to our first Strength Camp Challenge
that took place last month... you can also order pics from the
site too. (the next Challenge is December 22nd)

--
Q: Hi Coach:

I have a couple questions and would like your take on them compared to others I have discussed this with....

1. Every where I read on the subject of training football players on weight training, they're never the same. Everyone has there own opinion but never explains why they train that certain way. So...here's a question to throw at you.

Is it better to train all the major muscles 3 times a week like a Mon-Wed-Fri? Or is it better to train on a split routine Mon-Wed-Fri training each major muscle only once a week like Chest/Back on Mon Legs on Wed Shoulders/Arms on Fri?

Or is is better to use a two day split like Mon Tues training your entire body (Upper/Lower), then Thurs Fri training your entire body again?

I can never get a good sound opinion and reason on this subject. I personally think you can get away with a Mon-Wed-Fri training each major muscle once a week and using the rest of your time doing speed work, agility, conditoning, etc.

Anyway, your opinion and help would be greatly appreciated. Thank you

John

A:Hey John,

In answer to your question I would like first to quote a man that is so genius that I named my daughter after him.

Emerson, one said:
"As to methods there may be a million and then some, but principles are few. The man who grasps principles can successfully select his own methods. The man who tries methods, ignoring principles, is sure to have trouble."

There are a few basic principles in strength training that must be followed... everything else is dependant on who's method you choose to emulate. Also, I firmly believe that "Everything works... nothing doesn't." So, if you simply get it going, before getting it right... you are miles ahead of the pencil neck that sits at his computer chatting about training methods and never gets off his ass to try anything.

As for the basics that must be followed for any Football Strength Program to work here are a few of them:

1. You must lift heavy weights.
2. You must train for speed.
3. You must train for flexibility.
4. You must eat a ton of high quality foods.
5. You must train with regular frequency (this refers to your inquiry)

I personally follow a system modeled after Westside Barbell and Louie Simmons. It is outlined step-by-step in my book: http://www.footballstrengthprogram.com/ In it there are 3 training methods that are addressed every week, each one stimulates the nervous and muscular system differently. First, is the Maximal Effort Method, Second is the Repetition Method (bodybuilding) and third is Dynamic Method (speed).

So, basically we are more concerned with what stimulus we provide to the neuromuscular system than what body parts we train. We also want to make sure that we provide adequate rest in between sessions, so we are sure to train each method only 1 time per week. But, note that although we are changing the method we are still training each "body part" a minimum of 2 times per week.

For example with the Bench Press. On Monday we may perform a Max Effort bench press and build up to a 1-3 rep max. Then on Friday we may train bench press again but we will go with a lighter weight and push as fast as we can for 8 sets of 2 reps (Dynamic Method). This way we are hitting bench press 2x per week but providing a different stimulus with each session. (Strength & Speed)

Again, there are a ton of Methods but the Principles are few. Try what you learn and compare your results. You may find that training 1 time a week or 5 times a week works best for your athletes, but the bottom line is, try it - test it - document it - and revise it. No one system is the Holy Grail.

I hope this was not to vague and that you can use this info to design a program that you know works for you and your athletes.

By the way, I will be sending this question out on for today's newsletter... it is an important question and I think others will benefit from your asking it.


--

Here is the link to the pics from our Strength Camp Challenge:
http://www.tomizorphotography.com/events/strongman/index.html

Enjoy!

--

What do you want? What are you willing to do?
Elliott Hulse "The Strength Coach"
http://www.StrengthCamp.com