When you are playing college level sports there are a few things you need to consider when training the athlete. One of these things is training age/level. We have a wide variety of athletes coming form programs that have never really lifted in high school to guys that have competed in the sport of weight lifting itself. For these guys, sticking them on a developmental plan just isn't going to get them training effect to reach the highest potentials of there preparedness. Here is a sample day of a Semi-skill Red workout. Red would indicate the higher level of training in that particular skill group.
This group of athletes has the necessary cross-section area, strength, and training age, that they have stopped being able to make progress on a more developmental workout. Our less advanced will do very well on basic progressive overload, very concurrent, and will respond to any form of load given.
It isn't as if I am against everyone following the same workout or progression, but I have the time, equipment, and motivated enough athletes to do this sort of work.
Down the road they will be introduced to some more specialized conditioning and speed work that will hopefully serve to be the tool that can take off that extra tenth to get them putting up some sick times and leaving defenders far behind.
Often times it is very self-motivating to work, train, and play alongside many of these more advanced athletes that have been working at the iron game since they were extremely young like I did. These guys are always ready to start and are running full throttle the whole time they are in the weight room.
what does your dynamic upper body day look like? In regards to max effort days is it more specific lifts rather than super sets?
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