“Real deference doesn’t come based on size and intimidation but on monster work capacities and real street toughness.”
Preparing a 6’6’’ 300 pound giant who dominated in the Division III level to go professional leaves a gap in the development of explosive power, strength, and speed, all of which need to be immediately and continuously improved. Why? Because momentarily, hourly, daily, weekly, monthly, yearly, and throughout the competitive lifespan, the player must assess and combat weaknesses in order to dominate. How does one attack weaknesses? Don’t have any and stop them before they can creep up!
This four-week cycle comes after a progressive preparation cycle that increases volume and work capacity by 200 percent in an athlete who previously trained “physical-therapy” style. We eliminated the “Dorothy Hamel” one-legged 20 lb dumbbell deadlift and went to work using old-school training with a Westside twist. This player has an agent and scheduled team visits with no time to talk. It’s time for “show me you belong on the next level” type intensity. Just nasty.
Phase two: 4–6 weeks
Day one
Warm-up, jump rope, pullovers, shoulder pre-habilitation
Standing triple jumps with weight vest plus a pair of 60 lb dumbbells
Two trips, no rest
30 seconds rest
Standing triple jumps with weight vest plus a pair of 40 lb dumbbells
Two trips no rest
30 seconds rest
Standing triple jumps with weight vest plus a pair of 20 lb dumbbells
Two trips no rest
Standing triple jumps with weight vest
Two trips no rest
Two minute rest/water
Jump stretch band attached to belt sprint starts; two light, two average
Two starts with no rest
Rest 30 seconds
Jump stretch band attached to belt sprint starts; two average
Two starts with no rest
Rest 30 seconds
Jump stretch band attached to belt sprint starts; two light
Two starts with no rest
Two minutes rest/water
Low pin squat for speed
30 percent plus average band X six singles with 20 seconds rest
Two minutes rest/water
Hise shrugs
Three sets of 10 reps, 50 lb jumps
Rest 30 seconds
Two minutes rest/water
Sorinex land mine press
Three explosive reps per hand, five switches without rest
Heavy hammer curls
12 sets X two reps, 15 seconds rest
Kettlebell or dumbbell swings
Four sets X five reps, single arm
Two sets X 15 reps, two hands
Neck bridges
Two sets X 10–20 reps front/back
Field work
Hand combat, 30 second all out for 15 rounds
Tackle foot progressions with light band around ankles
Agility work with NFL wide-out
Day two
Warm-up, jump rope, pullovers, shoulder pre-habilitation
Kieser air squat
15 sets X four reps, maximum speed, 25–50 lb jumps, 30 seconds rest
Two minutes rest/water
Band assisted deceleration box step-offs
Four singles with progressive band tension
Band squat jumps
Four sets X three reps
20 percent one rep max, bar weight plus average/light band
Two minutes rest/water
Power rack pin deadlifts from just above the knees
Singles at between 75–80 percent, 6–8 sets every 45 seconds
Landmine rows
10 sets X three reps on 30 seconds
Two minutes rest/water
Chins with weight vest
Max reps X two sets with finger loops
Decline sit-ups
Six sets X five reps, very heavy
Gripper four sets to failure with one minute rest
Day off/no training
Day three
Warm-up, jump rope, pullovers, shoulder pre-habilitation
Weight walk with yoke or squat bar
Double body weight, 10 trips of twelve yards, 30 seconds rest
Two minutes rest/water
Maximum squat off parallel pin in the power rack
Two minutes rest/water
Standing calf raises
Four sets X 12–20 reps
Seated calf raises
Four sets X 12–20 reps
One minute rest/water
Incline dumbbell presses, elbows tucked into lats
Two sets X 20 reps
Snatch grip high pulls
12 sets X three reps, explosive, 40 seconds rest
Two minutes rest/water
Incline dumbbell curls
12 sets X two reps, heavy, every 20 seconds
Landmine twists
Eight sets X five reps, 45 seconds rest
Day Four
Warm-up, jump rope, pullovers, shoulder pre-habilitation
225 lbs, max rep, bench training*
*Note: We have completely eliminated the bench press from our football training. It’s included here because unfortunately it’s still a tool to measure strength by the NFL and CFL.
235 lb bar weight plus double mini bands, close grip bench press, one set max reps
235 lb bar weight plus single mini bands, close grip bench press, one set max reps
235 lb bar weight, one set max reps
Empty bar plus double minis, wide grip, one set max reps
Two minutes rest/water
Power rack static bench hold
315 lbs for time
235 lbs for time
Plate raise
Five sets X five reps
One minute rest/water
Bent over power rows
Six sets X two reps, explosive, 30 seconds rest
Face pulls, four different grips
Four sets X 15 reps
One minute rest/water
Kettlebell/dumbbell swings
Four sets X 30 reps
Neck bridges
One set front/back, 20–40 reps
Field work
Running/sprint work with NFL wide-out
Two days off/no training
Steven Helmicki was an elite powerlifter with sub-master national and world titles. He was ranked in the top twenty by PLUSA in two weight classes, and during an eight year span, he saw two trips to the operating room. He also held four IPA world records (three for the squat and one for his total). Steven has contributed to MILO every issue for the past six years and has national referee cards in the APF, USPF, and AAU.
Steven is most proud of his associations and his former training partners including the Village Glenn Crew (Mike Wlosinski, Paul Childress, Mike Cochran, Julia Ladewski, Brooke Finnes, and Joe Dougherty; too many titles and records to even contemplate listing); Iron Island and Fred Gellotte, Ralph Riola, and Ken Leistner; the entire Westside group, which is now too big to define and its founder, Louie, who is now famous enough to be identified by his first name ala Arnold but not too removed to help a nobody become elite over the phone; and finally, Don Reinhoudt, simply the best. Steven has retired to dinosaur training and combating behemoths in their preparation for big time football, but he’s thankful to have been a small part of powerlifting.
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