TURNING

OFF

ON

Off-season training for max in-season results

By Allen Hedrick, MS, CSCS*D

our competitive season has just ended and youre now into the off-season phase of your training. Years ago this might have been a time to sit back, reflecting on the season gone by and looking forward to the upcoming season. Nowadays, for a competitive high school or collegiate athlete, your off-season is the time when you dedicate yourself to becoming bigger, stronger, faster, and more powerful in order to stay competitive and gain an advantage over your opponents. Heres how you turn your off-season into a PR breaker.

DIFFERENT OFFS
During the in-season you spend so much time and energy practicing and competing that its difficult, if not impossible, to make significant increases in your strength, power, and speed capabilities. However, during the off-season, the main thing you need to focus on is strength training and conditioning in anticipation for the next season. You need to bear in mind, however, that theres a distinct difference in off-season training for collegiate and high school athletes. At the college

Training for muscle growth should be thought of as a phase of training, not the purpose of training.
level there are very few multiple-sport athletes; youve chosen your main sport and youll likely train specifically for it. Besides, the level of competition is so high, and the time and energy demands are so great, that its very difficult for most of you to compete in more than one sport anyway. In contrast, most high school athletes compete in two or more sports. If thats you, this means that youd have a much shorter off-season than the typical collegiate athlete. Nevertheless, in both settings, the off-season has got to be the time when you commit yourself to gaining muscle mass, strength, and power. With these important differences in mind, this article looks at the goals of off-season training for a power athlete (i.e., in football, volleyball, basketball, sprinting, or throwing) at both the high school and college level and provides an example of the sequence of workouts that you would want to adhere to.

OFF-SEASON GOALS
As a power athlete, you might think that your off-season training should focus completely on training for power. Research has shown, however, that this is not the best approach. 5 Instead, you want your training to go through various phases, with each phase preparing you for the training cycle to follow. By following this progression of training, you give yourself the best opportunity to be as strong and powerful as possible when it counts the most, during the competition phase. This approach to training is known as periodization.
ONE-HAND BAR TWIST

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Another value of using periodization is that its impossible for the body to maintain a peak performance level for an entire off-season. 2 Rather than attempting to train to be as powerful as possible during the entire offseason, the concept of periodization allows you to gradually work toward a peak level of performance during the in-season phase, which physiologically is a more reasonable goal and from a performance perspective will allow you to be at the top of your game when it matters the most. 3 A normal sequence of training cycles for the power athlete, and the goals of each of these cycles, would be as follows: Foundation The in-season phase is physiologically and psychologically stressful on the body. Injuries occur, and unless theyre severe you suck it up and play through them. Sometimes its difficult or impossible for the body to recover fully from the fatigue of frequent training and competition. Competing is mentally stressful as well. Because of all these factors, its necessary to take a short break (typically two to three weeks) when the inseason phase comes to an end in order to allow your body and mind to recover. During this time there should be no required, organized training.

CLOSE YOUR EYES, STAND ON ONE FOOT, AND HAVE YOUR PARTNER PUSH OR PULL YOU IN DIFFERENT DIRECTIONS AS YOU TRY TO REGAIN BALANCE QUICKLY.

Focusing on achieving maximal strength gains isnt the answer for a power athlete; its simply a step toward the goal.
As a result of this mandatory break from training, you enter the off-season phase in a slightly detrained state. Rather than jumping right back into serious training, it makes more sense to initiate the off-season with a brief introductory cycle (two to three weeks) with low to moderate volume and intensity. This gives you the opportunity to adapt gradually to the stresses of off-season training without becoming too sore or risking injury.

Growth Let me make it clear that were not training you to become a bodybuilder. Focusing your training on achieving an extreme level of muscle growth is beneficial only if youre planning on competing as a bodybuilder. If thats not your goal, then training for muscle growth should be thought of as a phase of training, not the purpose of training. So whats the value of training for muscle growth if you arent competing as a bodybuilder? The answer is that theres a relationship between the size of the muscle and its ability to generate force. 1 But dont get confused by this. Bodybuilders are far from being the strongest athletes, though they are the most muscular. The type of training thats required to achieve a high level of muscularity (repetitions in the 8 to 12 range with short rest periods) is great for building muscle mass, but not for strength or power capabilities. However, if you can increase the size of the

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muscle before you begin training to improve your strength levels, you have just enhanced your opportunity to get stronger. The growth cycle is simply used to increase your ability to increase strength levels. Its a piece of the puzzle; its not the answer to the puzzle. Strength Strength is the ability of the muscle to exert a lot of force at a specified velocity. 1 The development and assessment of 1-rep max strength has received a great deal of research attention. Pure 1-rep max strength, however, is required by only a

few athletic endeavors, such as powerlifting and weightlifting. Most sports require strength at faster velocities of movement and with repetitive efforts, not just one attempt. However, as was just established, theres a relationship between the size of the muscle and its force-generating capabilities. The same connection exists between the strength of the muscle and its capability to generate power. Maximal strength, even at slow speeds, is a contributing factor in explosive power. All explosive movements start from

HIGH SCHOOL POWER ATHLETE

The assumption is that you play football in the fall, basketball during the winter, and run track in the spring: not an unusual scenario for a high school athlete. Because of this busy schedule, you have a ver y short off-season, basically from the end of the school year until the start of football practice. Based on this schedule, the length of each off-season cycle will be short because you have only 11 weeks to work with.

FOUNDATION
Length: 1 week Goal: Reintroduction to the demands of weight training Intensity: Select a resistance that allows completion of the full number of required repetitions on each set Pace: Total-body (Olympic-style) exercises performed explosively. All other exercises lift in 2 seconds, lower in 3 seconds Rest: 2:00 between all sets and exercises Volume: TB=3x4, CL=3x8, AL=3x8 MONDAY TOTAL BODY Push press LOWER BODY Squat CL Lateral squat CL TRUNK WT crunch 3x25 WT twist crunch 3x25 WT back ext 3x12 UPPER BACK Pull-down CL WEDNESDAY TOTAL BODY Clean high pull CHEST Bench press CL DB flye AL TRUNK WT toe toucher 3x25 WT alt toe toucher 3x25 FRIDAY TOTAL BODY DB clean high pull LOWER BODY DB front squat CL DB SLDL CL TRUNK WT V-up 3x25 WT twist back ext 3x12

TWO-HAND BAR TWIST

SHOULDERS Shoulder press CL DB lateral raise AL

UPPER BODY DB incline press CL DB row CL

ARMS Any biceps exercise AL

PLATE RAISE

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zero or from slow velocities, and its at these phases that slow velocity strength can contribute to power development. The ultimate goal is to become as powerful as possible, and to achieve that goal a portion of your training has to be dedicated to achieving maximum strength levels. However, simply focusing on achieving maximum strength gains isnt the answer for a power athlete; its simply a step toward the goal. Power Unless youre an endurance athlete, power is the answer to improved athletic

performance. The previous cycles have all been aimed at getting you to the point where you can become as powerful as possible. Why is power so important? One of the distinguishing attributes of a successful strength-speed athlete is the ability to exert huge force rapidly when performing various movements. 4 Increasing power enhances performance in strength-speed sports. Explosive movement capabilities are required in activities such as throwing, jumping, and striking. Further, explosive power is needed when changing

GROWTH
Length: 3 weeks Goal: To increase muscle size because of the positive relationship between the size of the muscle and its force-generating capabilities Intensity: Select a resistance that allows completion of the full number of required repetitions on each set Pace: Total-body (Olympic-style) exercises performed explosively. All other exercises lift in 2 seconds, lower in 4 seconds Rest: 1:30 between total-body exercises, 1:00 between all other sets and exercises Volume: Week 1: TB=4x6, CL=4x12, AL=3x12 Week 2: TB=4x4, CL=4x9, AL=3x9 Week 3: TB=4x6, CL=4x12, AL=3x12 MONDAY TOTAL BODY Squat clean LOWER BODY Squat CL Lunge CL TRUNK WT press crunch 3x25 WT bicycle 3x25 WT back ext 3x12 UPPER BACK Seated row CL WEDNESDAY TOTAL BODY Split alt ft snatch CHEST Bench press CL DB pull-over AL TRUNK WT V-up 3x25 WT alt V-up 3x25 FRIDAY TOTAL BODY DB squat clean LOWER BODY DB squat CL DB side lunge CL TRUNK WT decline twist 3x25 WT twist back ext 3x12

SHOULDERS Militar y press CL Plate raise AL ARMS Any biceps exercise AL

UPPER BODY DB incline press CL T-bar row CL

SQUAT CLEAN

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direction rapidly or accelerating in events such as football, basketball, soccer, baseball, and gymnastics. Simply put, if you want a higher performance level, training for increased power output is your key to success.

most effectively. The programs offered here progress from the introduction cycle all the way to the power cycle. Because of the differences between the typical high school and college athlete, theres a detailed program offered for each to get you on the right track.
REFERENCES
1. Baechle, T.R., and R.W. Earle, eds. Essentials of Strength Training and Conditioning. Champaign, IL: Human Kinetics, 2000. 2. Bompa, T.O. Theory and Methodology of Training: The Key to Athletic Performance. Dubuque, IA: Kendall/Hunt, 1994. 3. Bompa, T.O. Periodization Training for Sports. Champaign, IL: Human Kinetics, 1999. 4. Fahey, T. Increasing power in strength-speed athletes. Biology of Sport 18(4):255-268, 2001. 5. Siff, M.C. Supertraining. Denver: Supertraining Institute, 2000.

GOT POWER?
Lets get right to the point: how do you train to attain these goals? You know that training for power has got to be your goal during the offseason, and you know that you have to go through a sequence of cycles to raise your power output

STRENGTH
Length: 3 weeks Goal: To increase muscle strength because of the positive relationship between the strength of the muscle and its power-generating capabilities Intensity: Select a resistance that allows completion of the full number of required repetitions on the first set only Pace: Total-body (Olympic-style) exercises performed explosively. All other exercises lift in 2 seconds, lower in 2 seconds Rest: 2:30 between total-body exercises, 2:00 between all other sets and exercises Volume: Week 1: TB=4x4, CL=4x5, AL=3x6 Week 2: TB=4x2, CL=4x3, AL=3x6 Week 3: TB=4x4, CL=4x5, AL=3x6 MONDAY TOTAL BODY Split jerk LOWER BODY Squat CL Arch lunge CL TRUNK 2-hand bar twist 3x12 MB wood chop 3x2 WT glute-ham 3x8 UPPER BACK Seated row CL ARMS Any biceps exercise AL WEDNESDAY TOTAL BODY Squat clean CHEST Bench press CL DB SLDL CL TRUNK Overhead crunch 3x12 WT alt V-up 3x25 FRIDAY TOTAL BODY DB split snatch LOWER BODY DB front squat CL

TRUNK 1-hand bar twist 3x12 WT twist glute-ham 3x8

BUS DRIVER

SHOULDERS Upright row CL

UPPER BODY DB incline press CL

MANUAL RESISTANCE PULLOVER

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WEIGHTED GLUTE-HAM TWIST

POWER
Length: 3 weeks Goal: To increase muscle power because of the relationship between power and performance Intensity: On total-body exercises, select a resistance that allows completion of the full number of required repetitions on the first set only. On timed exercises, select a resistance that allows completion of the required number of repetitions in the assigned time period Pace: Total-body (Olympic-style) exercises performed explosively. All other exercises lift at a pace that allows completion of the required number of repetitions in the assigned time period Rest: 3:00 between total-body exercises, 2:30 between all other sets and exercises Volume: Week 1: TB=4x2, CL=4x4 timed exercise @6 sec Week 2: TB=4x3, CL=4x6 timed exercise @12 sec Week 3: TB=4x2, CL=4x4 timed exercise @6 sec (Please refer to Abbreviations sidebar for details on timed exercises) MONDAY TOTAL BODY Hang squat clean LOWER BODY Squat TL SLDL TL TRUNK MB lunge throw 3x10 Good morning 3x8 UPPER BACK Pulldown TL WEDNESDAY TOTAL BODY Scoop split snatch* CHEST Bench press TL DB pivot lunge TL TRUNK Bus driver 3x12 Good morning 3x8 SHOULDERS Plate raise TL ARMS Any biceps exercise AL *This is a snatch with the bar raised off blocks or pins in a power rack; height can vary. FRIDAY TOTAL BODY DB Cmmd alt jerk LOWER BODY DB side lunge TL

TRUNK MB ankle chop 3x10

UPPER BODY DB alt incline press TL

DUMBBELL PIVOT LUNGE

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COLLEGE POWER ATHLETE

This athlete plays one sport, with an in-season running from early August to mid-November. Theres also a four-week spring season during the spring semester where you practice and compete against other collegiate teams as a part of this practice schedule. Because these are practice games, you should train through these competitions, with no attempt to peak. With the season running to mid-November, and finals and Christmas break starting in mid-December, during which time youll be away from campus for a minimum of three weeks, off-season training isnt resumed until early Januar y. The reasoning here is to allow you this longer recover y period rather than resuming off-season training in November for a few weeks and then being unable to train with the desired frequency and intensity because of finals and Christmas break. Therefore, after your season, youd obser ve a six-week recover y period before you begin off-season training. Due to the length of your off-season, you have the opportunity to go through each cycle twice. The advantage of this approach is that it keeps the length of each individual cycle relatively short, avoiding monotony and loss of motivation. By using shorter cycles, you face new challenges more frequently, allowing for greater motivation and gains.

FOUNDATION
Goal: Reintroduction to the demands of weight training Length: 1 week Intensity: Complete the full number of repetitions in good form on each set prior to increasing resistance Pace: Total body lifts performed as explosively as possible. All other exercises lift in 2 seconds, lower in 3 seconds Rest: 1:30 between all sets and exercises Volume: TB=3x3, CL=3x7, AL=3x7 MONDAY TOTAL BODY Squat clean (floor) LOWER BODY Squat CL SLDL CL WEDNESDAY TOTAL BODY DB push press LOWER BODY DB front squat CL DB lunge CL FRIDAY TOTAL BODY Split alt foot snatch CHEST Bench press CL DB flye AL 30-second stabilization TRUNK Trunk twist 3x20 Back ext 3x15

KEG LATERAL SQUAT

TRUNK WT crunch 3x20 WT twist crunch 3x20 WT back ext 3x15 UPPER BACK Bent row CL

TRUNK WT toe touch 3x20 Bicycle 3x20 WT twist UPPER BODY DB bench press CL DB pullover AL

SHOULDERS DB shoulder press CL

ARMS Any biceps exercise

KEG SHOULDER PRESS

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ARCH LUNGE

DUMBELL CLEAN HIGH-PULL

BARBELL CLEAN HIGH-PULL

GROWTH 1
Goal: To increase muscle size, because of the positive relationship between muscle size and strength Length: 3 weeks Intensity: Complete the full number of repetitions in good form on each set prior to increasing resistance Pace: Total-body lifts performed as explosively as possible. All other exercises lift in 2 seconds, lower in 3 seconds Rest: 1:30 between all sets and exercises Volume: Week 1: TB=4x4, CL=4x7, AL=3x8 Week 2: TB=4x6, CL=4x9, AL=3x8 Week 3: TB=4x4, CL=4x7, AL=3x8 MONDAY TOTAL BODY Squat clean LOWER BODY Squat CL Good morning CL WEDNESDAY TOTAL BODY DB push press LOWER BODY DB lunge CL Leg curl AL 40-second stabilization TRUNK Trunk twist 3x20 WT glute ham 3x12 WT twist glute-ham 3x12 UPPER BODY DB bench press CL MR pullover 2x8 FRIDAY TOTAL BODY Split alt ft snatch CHEST Bench press CL Incline press CL

TRUNK WT crunch 3x20

TRUNK WT circles 3x20 WT seated twist 3x20

UPPER BACK Bent row CL

SHOULDERS DB shoulder press CL Plate raise AL

ARMS Any biceps exercise AL

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DUMBELL SIDE LUNGE

DUMBELL SQUAT CLEAN

STRENGTH 1
Goal: To increase strength and size during spring practice Length: 5 weeks Intensity: Complete the full number of repetitions in good form on the first set only prior to increasing resistance Pace: Total-body lifts performed as explosively as possible. All other exercises lift in 2 seconds, lower in 2 seconds Rest: 2:30 between total-body sets and exercises, 2:00 between all other sets and exercises Volume: Week 1: TB=4x5, CL=4x5, AL=3x6 Week 2: TB=4x3, CL=4x3, AL=3x6 Week 3: TB=3x5, CL=3x5, AL=3x6 Week 4: TB=3x3, CL=3x3, AL=3x6 Week 5: TB=3x5, CL=3x5, AL=3x6 MONDAY TOTAL BODY Spit alt foot jerk CHEST Bench press CL WEDNESDAY TOTAL BODY DB split alt foot snatch LOWER BODY Jump squat CL Keg arch lunge CL 50-second stabilization TRUNK Partner twist 3x15 WT V-ups 3x15 UPPER BODY DB bench CL DB row CL ARMS Any biceps exercise AL FRIDAY TOTAL BODY Squat clean LOWER BODY Squat CL Keg lateral squat CL

DUMBELL SPLIT ALT FT SNATCH

TRUNK WT toe touch 3x15 WT back ext 3x10 SHOULDERS Keg shoulder press CL

TRUNK WT decline twist crunch 3x15 WT back ext 3x10 SHOULDERS DB pullover CL

MEDICINE BALL WOOD CHOP

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OVERHEAD CRUNCH

MANUAL RESISTANCE PARTNER TWIST

POWER 1
Goal: To increase muscle power during spring practice, because of the positive relationship between muscle power and performance Length: 4 weeks Intensity: Complete the full number of repetitions in good form on the first set only prior to increasing resistance Pace: Total-body lifts performed as explosively as possible. Timed lifts performed at a pace that allows completion of the required number of repetitions in the specified time period Rest: 3:00 between total-body sets and exercises, 2:30 between all other sets and exercises Volume: Week 1: TB=3x2, CL=3x4, TL=3x4 timed exercise @8 sec Week 2: TB=3x4, CL=3x6, TL=3x6 timed exercise @9 sec Week 3: TB=3x2, CL=3x4, TL=3x4 timed exercise @8 sec Week 4: TB=3x4, CL=3x6, TL=3x6 timed exercise @9 sec (Please refer to Abbreviations sidebar for details on timed exercises) MONDAY TOTAL BODY Cmmd split alt ft snatch WEDNESDAY TOTAL BODY Hang squat clean Cmmd power clean LOWER BODY Keiser squat CL Keg arch lunge TL 60-second stabilization TRUNK MB partner twist throw 3x20MB MR reverse back ext 3x8 CHEST/SHOULDER Keg bench press TL FRIDAY TOTAL BODY DB Cmmd split alt Ft jerk LOWER BODY Squat CL Jump squat CL Keg side lunge TL TRUNK 2-hand twist throw 3x20 MR reverse back ext 3x8 UPPER BACK DB row TL

LATERAL SQUAT

CHEST Bench press CL Bench press TL DB pullover TL TRUNK Bus driver 3x12

DUMBELL STIFF-LEG DEADLIFT

SHOULDERS Keg shoulder press TL ARMS Any biceps exercise AL

SPLIT ALTERNATING FRONT SNATCH

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WEIGHTED DECLINE TWIST

GROWTH 2
Length: 3 weeks Goal: Increase muscle size, because of the positive relationship between muscle size and strength Length: 3 weeks Intensity: Complete the full number of repetitions in good form on each set prior to increasing resistance Pace: Total body lifts performed as explosively as possible. All other exercises lift in 2 seconds, lower in 3 seconds Rest: 1:30 between all sets and exercises Volume: Week 1: TB=4x6, CL=4x9, AL=3x8 Week 2: TB=4x4, CL=4x7, AL=3x8 Week 3: TB=4x6, CL=4x9, AL=3x8 MONDAY TOTAL BODY Squat clean WEDNESDAY TOTAL BODY DB push press FRIDAY TOTAL BODY Cmmd hang alt foot split snatch CHEST Bench press CL Keg incline press CL 60-second stabilization

SPLIT ALT FOOT JERK

LOWER BODY Squat CL DB SLDL CL

LOWER BODY Keiser squat CL Keiser squat@ body weight CL Keg walking lunge CL Leg curl AL TRUNK Trunk twist 3x20 WT glute-ham 3x12 WT twist glute-ham 3x20 UPPER BODY DB alt bench press CL DB pullover CL

TRUNK WT crunch 3x20 WT twist crunch 3x20

TRUNK WT circles 3x20 WT seated twist 3x20

UPPER BACK DB row CL

SHOULDERS Keg shoulder press CL Front raise AL

ARMS Any biceps exercise AL

SQUAT JUMP

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WEIGHTED CIRCLES

WEIGHTED PRESS CRUNCH

STRENGTH 2
Goal: To increase muscle strength, because of the positive relationship between strength and power Length: 3 weeks Intensity: Complete the full number of repetitions in good form on the first set only prior to increasing resistance Pace: Total-body lifts performed as explosively as possible. All other exercises lift in 2 seconds, lower in 2 seconds Rest: 2:30 between total-body sets and exercises, 2:00 between all other sets and exercises Volume: Week 1: TB=4x5, CL=4x5, AL=3x6 Week 2: TB=4x5, CL=4x5, AL=3x6 Week 3: TB=4x3, CL=4x3, AL=3x6 MONDAY TOTAL BODY Spit alt ft push jerk CHEST Bench press CL DB pullover AL WEDNESDAY TOTAL BODY Cmmd DB split alt ft alt snatch LOWER BODY Keiser squat CL Keiser squat @ body weight Keg walking lunge CL Keg arch lunge CL TRUNK WT partner twist 3x15 WT V-up 3x15 MR reverse back ext 3x12 UPPER BODY DB alt bench press CL DB row CL FRIDAY TOTAL BODY Squat clean LOWER BODY Squat CL Keg lateral squat CL 60-second stabilization
WEIGHTED V-UP

TRUNK 2-hand bar twist 3x15 MR reverse back ext

TRUNK WT decline crunch 3x15 WT decline twist crunch 3x15

SHOULDERS DB shoulder press CL

UPPER BACK DB row CL ARMS Any biceps exercise AL

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ABBREVIATIONS

TB = total body. Any of the Olympic-style exercises and related training exercises CL = core lift. Any multiple-joint exercise (e.g., squat, bench press) AL = auxiliar y exercises. Any single-joint exercise (e.g., leg extension, biceps curl) Alt ft = The exercise is performed with a split foot position; which foot goes forward and backward is alternated in each repetition DB = dumbbell. The exercise is performed with a dumbbell WT = weight. The exercise is performed by holding a weight (e.g., dumbbell or weight plate) MB = medicine ball. The exercise is performed with a medicine ball MR = manual resistance. The exercise is performed using manual (partner) resistance SLDL = straight leg deadlift POWER 2 Cmmd = command exercise. Goal: To increase muscle power, because of the positive relationship between muscle power The exercise movement is initiated by responding to an and performance auditory or visual command Length: 4 weeks given by a partner. This is Intensity: Complete the full number of repetitions in good form on the first set only prior to done to mimic what occurs increasing resistance during an athletic event. Pace: Total-body lifts performed as explosively as possible. Timed lifts performed at a pace When performing a normal set of cleans, for example, that allows completion of the required number of repetitions in the specified time period you decide yourself when Rest: 3:00 between total-body sets and exercises, 2:30 between all other sets and youre going to initiate each exercises repetition. If youre playing Volume: Week 1: TB=4x4, TL=4x6 timed exercise @9 sec volleyball, however, you have Week 2: TB=4x3, TL=4x4 timed exercise @5 sec to time your vertical jump based on the action Week 3: TB=4x4, TL=4x6 timed exercise @9 sec occurring on the court. So Week 4: TB=4x3, TL=4x4 timed exercise @5 sec during a set of command (Please refer to Abbreviations sidebar for details on timed exercises) cleans, youd ready yourself over the bar and then initiate each repetition MONDAY WEDNESDAY FRIDAY based on a visual or TOTAL BODY TOTAL BODY TOTAL BODY auditory command of a Hang squat clean Cmmd DB split alt Cmmd split alt partner. The visual ft alt snatch bal ft alt snatch bal command, which could be Cmmd DB hang split Cmmd scoop above split any specified movement by your partner, is important for alt ft alt snatch alt ft snatch such athletes as a volleyball player since your court LOWER BODY LOWER BODY CHEST movements are initiated by Squat CL Keiser squat CL Bench press CL visual cues. Upon receiving Keg squat TL Keiser squat @ body weight CL Keg bench press TL the visual cue, explode through the repetition as Keg arch lunge TL DB pullover TL Keg side lunge TL much as possible. 60-second stabilization Keg = The exercise is performed using a waterTRUNK TRUNK TRUNK filled keg as the source of resistance 1-hand bar twist 3x10 MB ankle chop/twist 3x10 MB decline 2-hand TL = timed lift. The required throw 3x10 repetitions assigned to the WT back ext 3x8 WT back ext 3x8 exercise are completed in a specified time period. Its SHOULDERS CHEST UPPER BACK important to shift your training emphasis from how Keg bent row TL DB alt bench press TL Shoulder press TL much you can lift to how quickly you can lift the weight for power sports,

primarily because the speed at which you train is where youll see the gains. So if you compete in a quick power sport, you need to spend some time training with weights at the velocity at which you perform your sport. Youll need a partner to time each set for you, and you need to perform the entire required time. Go as heavy as possible with the exercise while completing the required number of repetitions in good form in the specified time; if you complete more than the required reps, increase the weight, and vice versa. When youre able to complete the reps in the specified time, increase the resistance slightly but then, if necessary, reduce the resistance again on each set to maintain the desired speed of movement. The designation 4x3 timed exercise @ 4 sec means that you do 4 sets of 3 reps and on each set you have 4 seconds to complete the 3 repetitions.

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GRANT THOMAS AIR FORCE ACADEMY FOOTBALL NOSE GUARD HEIGHT: 6'1" WEIGHT: 270 SQUAT: 480 BENCH PRESS: 350 CLEAN: 300

GILBERTO PEREZ AIR FORCE ACADEMY FOOTBALL DEFENSIVE END HEIGHT: 6'3" WEIGHT: 275 SQUAT: 550 BENCH PRESS: 400 CLEAN: 360

POWER 3
Goal: To further increase muscle power, because of the positive relationship between muscle power and performance Length: 5 weeks Intensity: Complete the full number of repetitions in good form on the first set only prior to increasing resistance Pace: Total-body lifts performed as explosively as possible. Timed lifts performed at a pace that allows completion of the required number of repetitions in the specified time period Rest: 3:00 between total-body sets and exercises, 2:30 between all other sets and exercises Volume: Week 1: TB=4x3, CL=4x5, TL=4x5 timed exercise @5 sec Week 2: TB=4x2, CL=4x3, TL=4x3 timed exercise @4 sec Week 3: TB=4x3, CL=4x5, TL=4x5 timed exercise @5 sec Week 4: TB=4x2, CL=4x3, TL=4x3 timed exercise @4 sec Week 5: TB=4x2, CL=4x5, TL=4x3 timed exercise @4 sec (Please refer to Abbreviations sidebar for details on timed exercises) MONDAY TOTAL BODY Cmmd split alt foot jerk Hang squat clean WEDNESDAY TOTAL BODY Cmmd DB squat hang alt clean DB split alt ft alt jerk FRIDAY TOTAL BODY Cmmd split alt ft snatch balance Cmmd scoop above split alt ft snatch LOWER BODY Squat CL Keg squat TL Keg arch lunge TL 60-second stabilization TRUNK MB off-center throw 3x10

CHEST Bench press CL Bench press TL DB pullover TL

LOWER BODY Keiser squat CL Keiser squat @ body weight CL Keg side lunge TL

TRUNK Bus driver 3x10 Wt twist back ext 3x8 SHOULDERS Keg shoulder press TL ARMS Any biceps exercise AL

TRUNK MB twist throw 3x10 WT back ext 3x8 CHEST DB alt bench press

UPPER BACK DB row TL

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