This is a progression idea that I’ve been thinking about for our summer training.  It’s based off of what I do in-season.  It’s nothing magical.  I’m just sticking to a couple basic ideas that seem to hold true regardless of your goal (athlete, lifter, suburban commando, etc…).

In this case, this progression is for football – power sport.  Football is not a strength sport.  So, training heavy and slow doesn’t make a lot of sense.  I do think that there is probably some benefit to training heavy (around 90%) every now and then.  But, MOST of what is done should be in the 65-85% range.

Along with this is the idea that the body can generally handle two hard/heavy training sessions per month.  I can’t remember exactly where I came across this, but I’ve read it and heard it multiple times.  Referencing some stuff I’ve heard Buddy Morris say and then diving into it so I wasn’t just quoting someone smarter than I, he has said multiple times, “the effects of Max Effort work last for 30 days, plus or minus 5.”  Or something to that effect. 

Max Effort is technically 90%+.  I have started to look at PR Sets as Max Effort even though they may not be at or above 90%.  The weight may not be 90%+, but the effort given certainly is.  I have started to classify that as Max Effort.  I don’t know if I’m correct in this, but it makes sense in my head.  Common sense is sometimes better than science as long as you understand the science.  Just my opinion.

To try and recap in simpler terms:

  1. Football (all sports) is a Power Sport – not a Strength Sport – 65-85%
  2. 90%+ probably has a place every now and then
  3. The effects of Max Effort Training last 30 days +/-5
  4. I think PR Sets can be classified as Max Effort
  5. The body can handle 2 hard/heavy workouts/month

With these ideas, this is the progression I’m thinking about implementing this summer.  Note: a Deload (70% is my Deload percentage) can be used any time the athlete feels they need it or if you determine that it is warranted.

Cycle 1

  • Week 1: 75% - 3x5 at top weight (7 total sets)
  • Week 2: 80% x5, 85% x3-5, 90% x3-5 (7 total sets)
  • Week 3: 75% x5 – Deload (5 total sets)
  • Week 4: 85% x3, 90% x1, 95% x1 (7 total sets)

Cycle 2

  • Week 5: 75% - 3x5 at top weight (7 total sets)
  • Week 6: 85% x5, 90% x3, 95% x3 (7 total sets)
  • Week 7: 75% x5 – Deload (5 total sets)
  • Week 8: 90% x3, 95% x1, 100% (TM) x1 (7 total sets)

Cycle 3

  • Week 9: 70% x5 – Deload
  • Week 10: 90% xPR Set - Strength Check (Test)
  • Week 11: 70-75% - Deload (Week before camp starts)

I have 85% and 90% (Week 2) and 90% and 95% (Week 4) listed as weights to use after hitting the target percentage for the week.  This is just for reference.  When I have our kids work up I give them suggestions that are “close enough” to those percentages.  This is where I let them have a little sovereignty in their training.  Sometimes they end up working up lighter than the actual percentages.  Other times, they actually go heavier than the percentages. 

As a side note, I don’t think this is a good idea for new/young lifters.  I wouldn’t let high school athletes choose their own work up weights.  I would assign them weights to work up to so that you can ensure that they get their reps and technique is sound. I trust most of our guys to make smart choices.  And most do make good choices because they’re beginning to understand training, albeit at an elementary level.  The “rules” are:

  1. The bar has to move fast/don’t strain/struggle
  2. DNFF (Do Not F@#$ing Fail) – Never miss reps

The basic idea in my head is this:

We always come back to 75% (light/moderate week).  Week 2 and 6 we hit our target weight and then work up getting some volume with heavier weights.  Week 4 and 8 we hit our target weight and work up using singles (not testing).  In between those weeks we get good, solid work done with great bar speed.

Currently this is just an idea, but I’m leaning towards this being the progression we follow this summer.  It’s tough because most of the guys are not committed enough to stay for the entire summer.  I won’t be able to track their progress and make adjustments.  We will have a small group here all summer and that number will increase in July.  However, it is simple enough to explain.  This is something we have done in training so it’s not new to them. 

If you like this idea and use it, please let me know how it goes.  If you like the idea, but want to put your twist on it, please let me know.  Whether this is actually a good idea or not, I hope it might get you thinking about some things that might help improve your own training system.

All you guys and girls out there getting ready for summer training make sure you prepare your voices.  After all, we’re strength coaches.  Our job is to yell and swear at college/high school kids.  Right?