- “There is more than one way to skin a cat”
- “There are only so many hours in a day”
Those two concepts are often diametrically opposed when coaching, and in particular when implementing a strength and conditioning program.
“There is more than one way to skin a cat” – or get a good workout! There are literally thousands of workout programs out there, and information about them all easily accessed. Free weights, machine weights, dumbbell, kettlebell, crossfit, sets, reps, cycles, plyometric, Insanity, dynamic, Olympic, Core, P90X, this list of options go on and on. And they are all good, all have benefits, you can get good results from them all. If you had an endless amount of time (or at least 6-8 hours!) to teach and workout during the day, you could really explore and utilize many of these concepts and equipment.
“There are only so many hours in a day”. At least with my athletes that is the case. The are all in school, many are 2 or 3 sport athletes, some have jobs, they have hobbies, they are in AP classes, they have to study, they have to sleep, they are involved in clubs and other school activities, they attend church and are involved in our community, and they have their families and social life.
So with those two opposing concepts, the trick becomes deciding what type of program to implement. Here are the reasons we have implemented this training program (A Weekly (not weakly!) Workout Program) at our school.
- I believe in it – our athletes believe in it
- Lineage – The roots of this program, sets, reps, percentages, can be traced back to the work Hall of Fame Strength Coach Boyd Epley has pioneered
- Individualized – Every athletes workout card is tailored to and based on their strength level
- Efficient – Using the Workout Card (The Workout Card – Motivation and Efficiency) the athlete does not have to constantly consult a percentage chart. The amount that they should lift is already calculated and printed on the card for every set/ rep. They can finish the entire Core Lift part of the workout in 45-60 minutes.
- Whole Body Workout – Most of the major muscle groups are worked daily
- Combination of Power (Bench, Squat) and Explosive (Clean, Push) Lifts
- All sports benefit from the workout. It is not strictly a “football workout”. (In The Spotlight – Roy Bay)
- Both Men and Women athletes benefit from the workout. (Training Women Athletes)
- Flexible – 3 or 4 day a week lifting program (Problem Solving)
- Flexible Cycles – Each card has a 3 x 8, and 5 x 5, and a 3 x 3 cycle printed on it. (Sets, Reps, and Cycles)
- Flexible – By changing the supplemental lifts (Supplemental Lifts) you can keep the workout fresh, and tailor it to specific sport or athletes needs.
- Motivation – Athletes see clearly from the workout card (The Workout Card – Motivation and Efficiency) where they started, and what their current results are. Each day they enter the weight room with a goal of “breaking” (Breaking, it’s a good thing) on one of their Core lifts.
- Easy for a Coach (me) to manage – We have over 300 athletes come through the weight room a day. As coaches, there are only so many hours in the day for us as well.
All of our situations are different. What works for me, may not work for you. But it is important to know WHY you are doing what your are doing regarding your strength and conditioning program. Doing something just because the University of Alabama does it is not reason enough.
Remember – You Can Do More… your brain is lying to you… Don’t Believe It!
Thanks for your questions and comments!
Jeff Floyd – email@example.com