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10/8/2014 11:38:21 PM - CD
Mark,

I am setting up my high school off season Football plan. I was looking at the following type set-up and curious what your thoughts are.

For my core lifts (bench, squat, clean, snatch, & jerk) I was looking at doing on Monday and Tuesday doing heavier load type of day and on Thursday and Friday doing more dynamic work.

For 6-7th grade would be DB work.
For 8-9th grade would be front squat, DB bench.
For 10-12th grade would be back squat.

I am wanting to create these phases so that there is no chest thumping and ego's get checked at the door.

I know there is more to a program to this but let me know if you have more questions.

Thanks

CD,
It's funny, but my head would always spin during the season about what I wanted to do in the off-season. I hope I can help.

Your core lifts are solid and usually the foundation of most HS programs. I always feel that if you have the time and facilities to have your athletes perform Olympic lifts, then by all means. If you have the time and a favorable ratio to teach and coach them, then they are a good tool.

As far as a four day split with a heavy day followed immediately with a dynamic day is not all that unfavorable. There may be a better split, but if you really want to use the split, then this is how I would do it.

Remember, make sure you have a reason why. What is the benefit of doing dynamic work the day after heavier loads? As long as you can answer it, that is what is important. Louie Simmons had said one time than Jud Logan, Ashland University AD and T&F coach, would perform box jumps the day AFTER squats, admitting "before DOMS could set in." Was that enough time to recover? Well he runs one of the most successful T&F programs in the country. But, just because it worked for him, doesn't mean it will work in your situation.

Monday
Squat
RDL
GHR

Tuesday
Clean & Jerk
Front Squat
Speed Bench or Plyo Push-ups
Row

Thursday
Bench
Chins
Military Press
DB Row

Friday
Snatch
OH, Front, or Box Sqaut
GHR

This may be another option using 4 days and those same core movements. This is more like a WSBB split.

Monday DE LB
Snatch
OH, Front, or Box Sqaut
Jumps

Tuesday
Clean & Jerk
Row
Plyo Push Ups

Thursday
Squat
RDL
GHR

Friday
Bench
Chin
DB Incline
DB Row

This may be the split I would be most comfortable with.
Monday
Snatch
Overhead Squat
RDL

Tuesday
Clean
Front Squat
Military Press
Row

Thursday
Snatch
Squat
GHR

Friday
Clean & Jerk
Bench
Chins

Overall, any split will be comparable. I do like your progressions with the different lifts for different age groups. Young players should be in a system where that need to earn the right to back squat and bench heavy, etc.

Three things I would warn you about is...
1. Two years is a long time for using the same exercises
2. Allow athletes to progress to the next level based on mastery of the movements, not just grade level.
3. The system should allow to regress athletes based on readiness, injury, etc.

I like the progressions you have though. Ours were similar.

Squat
Goblet - Front - Box - Back

Olympic
Squat jumps - jump shrugs - swings - cleans snatches

Bench
Push-Up - DB Press - BP

Military
Military - Push Press - Push Jerk - Split Jerk

You get the point, having a progression that you can implement with your athletes at every level is key.

I hope this helps and I wish you the absolute best this and next season. contact me if you need anything.




,
Mark Watts


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