Wednesday, July 29, 2009
It is a major contradiction when many strength coaches dismiss “bodybuilding” work for their athletes, but then praise LeBron James, Adrian Peterson, and Albert Pujois for their bodies and athletic abilities. These men are F-ing huge! Yes, they are freaks, and yes, they were, for the most part, born this way, but it doesn’t change that fact that 90% of the time, in most sports, the addition of lean muscle tissue will aid in athletic performance. Hmm, let’s think about it, why else would 99% of baseball turn to the “dark side”? It wasn’t for the recovery! I am not at all condoning anabolic steroid use, just merely pointing out that added size and strength lead to huge paychecks for these athletes.
Call it what you want to call it, but a lot of high school/college athletes need to add size, I am up front about this issue, and call it what it is, bodybuilding. Now, these athletes also need to be strong, fast, mobile, flexible, and explosive, but who says they can’t add muscle and improve these athletic qualities at the same time? Why the hell are high school baseball and hockey players who weigh 140 pounds performing bullshit cable/external rotations while balancing on a Bosu ball when they have no mass whatsoever?
I am tired of overweight, donut swallowing, hang clean obsessed strength coaches saying there is no place for “bodybuilding” in an athlete’s program. This is ludicrous, and there is MOST definitely a place for bodybuilding in our gym. Although we perform max effort and dynamic work, we try and improve muscular strength (in the 8-20 rep range) and size in our accessory work.
Try the following training split (in the off season) in order to get stronger, recover, and improve upon your weaknesses! We still have our basic powerlifting template here, but many of our auxilary movements are geared at making size gains! This is a great split thatcan work any muscle group 2-3 times/week, and allowes for tremendous flexibility. If you don't have weekend off you can simply slide the training up to M, T, Th, F.
Sunday- OFF
Monday- Max Effort Lower Body (Address Mobility, Core, Neck in Fillers)
Tuesday- Agility/Conditioning
Wednesday- Max Effort Upper Body (Address Mobility, Core, Neck in Fillers)
Thursday- Speed/Conditioning
Friday- Dynamic Effort Full Body
Saturday- OPTIONAL FREE HOUR! (Work on Weaknesses)
1.) MUST INCLUDE CORE WORK.
2.) MUST INCLUDE A “STRONGMAN” EXERCISE.
3.) NO SQUATS, DEADLIFTS.
4.) BE MINDFUL THAT WE HAVE A MAX EFFORT LOWER BODY DAY IN 48 HOURS!
5.) NO MORE THAN 60 MINUTES TO LIFT!
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