Slow Cooking Your Athletes: Part 2

Back in November, I posted about my philosophy on how I would train younger athletes. So far I have incorporated these methods with not only the featured athlete of that post but also incorporated it into the high school program with great results. After getting the results from the athlete, it was amazing how he has gradually progressed from some humbling numbers up to weights that are turning some heads. The best part of this is that his form is still amazing due to the increases being so gradual (2.5# pr week) that he isn't breaking form to "grind" out that last rep.

Making load increases in this manner requires a lot of patience from the athlete and coach. But if you hold out after about 2-3 months these numbers start to look great. Like I have said before missing reps is one of the main reasons why a progress fails, and this will avoid missing these valuable reps any way possible. Here is an example of some of the lifts and how the athlete has progressed recently since the end of November.

Front Squat x5- Start- 185-210 +25#
Hang Clean x3- Start- 175-200 +25#
RFESS x10- Start- 105-135 +30#
Bench Prs x 5- Start- 150-170 +20#
RDL x 8- Start- 175-200 +25#

This has been great progress for this athletes freshman year. Being introduced to a progressive approach this early on in his training will keep him away from staleness and being able to manage his weight in order to safely and effectively get stronger.

A program very similar to this one has been implemented at the local high school as well as well as a modified version of the warm up we do here at the college. It is pretty unanimous that the Rear Foot Elevated Split Squat is the most dreaded of all lifts they have to perform but this has also been one that the athletes make great progress with.

I will try to get video as soon as possible of the younger athletes in action through warm ups and lifts. Congrats to the Saints!!!!

Limited Resources

There are many times when you are traveling and you don't have a barbell in sight. Or when you are working out at a facility that just does not do it for you in terms of lack of equipment/poundage. The worst is the unpredictable factor being the weather. You should always have an option B. Here are a few of my past B options that still got the job done.

Option A: was Hill Sprints
Limiting factor: was the rain
Option B: Stair sprints. Stair sprints would be a great option for replacing hill sprints. The benefit of a consistent incline and being able to still sprint. If you need more resistance throw on a 10 # vest and go at it. All you have o do is find a local gym or if you house has steps of reasonable length.
Option A: 1 arm DB rows with 85 #
Limiting Factor: Only 60# DB's
Option B1 (long term): Buy Adjustable DB. These were one of my best purchases I have made. I was in a weight room with only 60 # of DB weight and got these form EliteFTS which allowed me to load them with more weight then I could dream of using.
Option B2 (Short Term): Use a EZ curl bar. This was something I could of gotten by with but since I was in a long term situation I bought the adjustable DB's. This did work well after you find the Center of gravity.

Option A: Lift Heavy weight
Limiting Factor: No Spotter
Option B: Change lift. Lifting without a spotter isn't always bad if you are doing some dynamic effort work or repetition work where you know where to cut it off and still get a great workout in. But lifting maximally without a spotter is asking for injury. But there are safe movements that a spotter really can't do much anyways. Here are a few safe alternatives for the basic Maximal movements.
Squat=Anderson Front Squat
Bench=Pin Press
None: If this is going to be a one time occurrence, drop the ego and work on some weak areas this day. It will pay off in the long run, you won't do something dumb without a spotter, and you and get back at it in no time with heavy work.
Option A: Weight Vest
Limiting factor: Don't have one
Option B: Back pack. I used this before I had a weight vest and it worked great for me or things like chins, short sprints, and jumps. Take a SMALL back pack and put a small blanket on the bottom. Place a durable object on top for desired weight and place a blanket over top. Without the padding the object/weight will bump against you uncomfortably. The pack that worked best for me was a smaller back pack I got with a pair of sports shoes pictured here.

Day 1,2,3 Getting up early!!

Teusday
1 Leg low box jumps
Med ball throws
1A)Heavy front squat-3x3@315, 2@335,1@355
2A)Tempo squat-3 series of 3x60 sec
3A)GHR
3B)GHR Pulsing
ESD- Concentric hypertrophy 2 min on 35 off @ 2.5 trips

Weds- ESD- FT Capacity: Heavy bike 3 series@ 20 min, 10, 19 PK HR-157

Thursday
1A)Tempo Chin up- 3series @3x30-45
2A) Floor Press-3x10 @85
2B) 1 Arm face pull-3x10 @50
3A)L-lateral raise to ext rotation-2x12
3B)Ab roller- 2x12
3C)Standing PNF D2 Flexion

All my workouts were at 6AM so I'm trying to get used to working out in the morning. This allows me the rest of the day to get in and coach and do homework. I may also start working out later at night for my ESD once im done with home work.