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Post date: Feb 8, 2017 12:56:07 PM
Thirty Six. Three Basic Concepts
How do we filter what works for us? How do we discern what will or won’t work? What is your philosophy of training? What are the basic suppositions that drive our vision of training, health and fitness?
Jimmy Johnson’s approach to coaching:
Simplicity. “When in doubt, play the guy who makes the fewest mistakes.”
Conditioning. “In order to keep things simple. Athletes need to be in condition”
Win the sudden change. “If our team can handle adversity r an instant gift better than the other team, we win.”
Three keys to success in track and field:
Simplicity. Break down each event into basics and have a key phrase for every movement.
Repetition. Nobody is going to do the full movement more than our team.
Etching. The athlete not only has a clear idea of what he/she needs to d, but has a single focus term or concept to hang on to during the highest levels of competition. Rituals must be beaten into the head of every athlete so they are on automatic pilot under pressure.
As strength trainers we need to have a philosophy of how to train to filter out all the noise we get from the internet, television and books. Philosophy of training:
Movements not muscles.
If it is important, do it every day. If it’s not important, don’t do it at all.
Repetitions...Lots of repetitions.
Movements not muscles. A coach should almost never talk anatomy in the weight room. We are body, soul and spirit, not a collection of parts like Frankenstein. Work on movements. The big list, strive to cover these nine major movements in training and we’ll be fine.:
Horizontal Push (bench press, push up)
Horizontal Row (rows and variations)
Vertical Push (military press and variations)
Vertical Pull (pull up, pull down)
Explosive Full Body (swings, snatches, cleans and jerks)
Quad Dominant Lower Body (Squat)
Posterior Chain (Deadlift)
Anterior Chain (Med ball throw)
Rotational/Torque (½ Turkish Get Up, windmills, suitcase carries, tumbling, rotational med ball throw variations)
“If it’s important, do it every day.”--Dan Gable. Use the warm up to attempt every one of the big moves. The general idea is to do every move lightly in the warm ups. All nine moves are important so do them every day. Example.
Crush press walks, horn walks, waiter walks, suitcase walks, cross walk, farmer walk, see saw press
Light goblet squat, 2 sets of 8 with hip flexor stretch
Bootstrapper squat
Romanian Deadlift Stretch and Deck Squats
Hurdle Step over Right then Left
Pullups, 3 X 8
Ab Ball Throws, 1 X 25
½ Turkish Getups 1 X50
Rolling Abs/Windmills
Goblet Squats, 10 secs with “1,2,3” bottom phase
Swings
Do complexes to warm up. Do them all in a row without letting go of the bar. Rest 1-2 minutes. Do it again from 3-5 sets. An ideal warm up on a day dedicated to vertical or horizontal pushing. 5 complexes equals 240 total movements:
Power Snatch for 8 reps
Overhead Squat for 8 reps
Back Squat X 8 reps
Good Morning X 8 reps
Row X 8 reps
Deadlift X 8 reps
What about the movements that aren’t important? Don’t do them at all.
Strength is the base of all performance improvement. How? The Formula:
Maximum Effort. Pushing the limit on a lift makes us better at pushing the limit on a lift. Merely holding a heavy weight helps you lift more. This trumps all other methods of getting stronger. Of course, go heavy all the time and parts of the body start to break off.
For max effort use the Rule of Ten. (Deadlift, Snatch, Clean, Squat and Bench Press.)We have about ten heavy quality reps in a workout:
3 X 3
5 X 2
6 X 1
2 X 5
Speed Workout (dynamic.) Speed works in the weight room. Going fast with weights allow us to handle more weight. Speed work is a natural for more reps. Not more in a set but more total:
8 sets of five
Isometrics (dead stop). Pushing as hard as possible without movement makes us really strong when we do move. For the dead stop or isometric method, the rule is simple: one re. The weight has to super heavy, the bar doesn’t move.
Reps. Lots of rep. The key is repetition. The most obvious and most ignored of the method is just getting the reps in. The fastest road to strength and body composition changes is increasing the reps. Young athletes should do hundreds, even thousands of reps a week in the important moves. Beginners need reps. (If we are unable to bench at least bodyweight, we are beginners.)
To be successful we can’t get bored watching the basics. Don’t move on when the team and individual are barely learning. To teach someone to squat, you have to watch them squat a lot.
The individual trainee needs to learn and do lots and lots and lots of movements. Repetition is the way to become very good. Get used to it.
Typical workout (1):
(10 Warm-up complex (5 total sets)
Power Snatch, 8 reps
Overhead Squat, 8 reps
Back Squat, 8 reps
Goodmorning, 8 reps
Row, 8 reps
Deadlift, 8 reps
Workout
Bench Press with Chains, 10 sets of 2
Lawnmower (1-arm Kettlebell Row), 8 right + 8 left
Snatch, 5 sets of 3 (technical work)
Power Curls, 5 sets of 3 (technical work)
Hanging Leg Raises
Typical workout (2):
Warmup
Crush press walks, horn walks, waiter walks, suitcase walks, crosswalk, farmer walk, see saw press
Light goblet squat, 2 sets of 8 with hip flexor stretch
Bootstrapper squat
Romanian Deadlift Stretch and Deck Squats
Hurdle Step over Right then Left
Pullups, 3 X 8
Ab Ball Throws, 1 X 25
½ Turkish Getups 1 X50
Rolling Abs/Windmills
Goblet Squats, 10 secs with “1,2,3” bottom phase
Swings
Workout
Double Chain Max Bench Press
Single Chain Max Bench Press
Drumline: 5-4-3-2-1 (Do each lift for five, add weight, then for four, etc.)
Front Squat with Chains
Pull Ups
Power Snatch + Overhead Squat
Thick Bar Deadlift
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