Sadly, another summer is over (for college strength coaches). Football camp is a day away and life gets way more busy than I'm ready for.
With this time of year comes the really important decisions that every strength coach has to make (whether they admit it or not).
"What workout am I going to do this fall so I look good on the sidelines?"
Most choose horribly wrong and worry about benching and arms. Truly a monumental waste of time, in my not so humble opinion.
There are a few things strength coaches need to take into account that I think are key to designing a truly excellent workout.
How often are they on TV (it's not we - we don't play anymore - they do)? Is it FBS Power 5, mid-majors, top tier FCS or are they relegated to the internet channels?
Regardless of the level of TV exposure our players grant us Squatting AND Deadlifting have to be a staple. Both exercises done AT LEAST once a week. I suppose you could throw some form of the Clean in there, as well. Great neck and trap developer. But, don't get caught up in the bullshit science. We don't play anymore. Use this for 5-10 reps per set and build yourself an upper back, traps and neck that a fully mature Ox would be jealous of.
For the Power 5 guys, I think some Benching should happen. No more than once per week. Your pressing should be should be done overhead. I'd throw in Dips 2x a week along with Pull-ups. You could do Bench or Incline, but Dips are awesome. Shoot for 100-200 reps of each every week.
These guys have to consider the multiple camera angles that Power 5 games have. There's a better than average chance you'll be seen from the front.
Absolutely NO REASON to waste time doing arms. If you're Pressing and Benching 3x a week along with 100-200 reps each of Dips and Pull-ups do you really think you need to do curls and pushdowns? If you answer "yes" to that you're young and don't know shit about training, yet. And, you're weak. Strong guys spend their time on the lifts that matter and don't have energy for curls with more than 15-20lb DB's.
What kind of gear are you allowed to wear on the sidelines? For most, there's a choice. Choose wisely. If you're under 250lbs don't go down a size in your t-shirts to try and look big. You just look like a small guy with a tight shirt and low self-esteem.
If you're a fat guy who thinks being big means being fat, wear loose shirts. How can you be a fat slob and be a strength coach? Awesome message you're sending your athletes.
Moral? Wear a shirt that fits properly so you can look like a professional.
No matter if you're a 160lb toothpick or a 300+lb behemoth there is one thing that is absolutely necessary. A tight necked shirt. If you're allowed to wear t-shirts (short or long sleeve) make sure the neck is tight. Nothing more awful that an neck hole that flops around. Keep that shit tight. If you wear some sort of 1/4 zip keep it zipped. If you have a neck it'll really bring out the girth. Plus, it'll contour to the traps really well. If you have a stack of dimes for a neck (anything smaller than the thickness of your head) you're just going to look ridiculous for a while until you build a proper stand for your head. Patience.
Most everyone is stuck wearing some awful type of golf pants. Let's be honest, these are just awful. They all suck! But, we're stuck with them. So, go up a size. NOBODY wants to see you walking around on the sidelines with skin tight pants on. Despite the trend of tight pants, you look stupid. Go up a size and wear a nice belt. Have a little bagginess, but not too much. It's a challenge to find that fine line. Work for it because it's worth it.
If you're like me you wear a hat. My only advice, wear it forward like a professional male adult. Don't turn it around backwards. It screams, "I wish I was still playing. I wanna be one of the guys." You look pathetic. Let it go. It's over. You're a professional now. Act and dress like it.
There are some other things, but I think these are the most important. If you follow these rules you'll look good on the sidelines if the TV camera catches you.
Here's what the Real Strength Coaches Workout will look like:
Sunday or Monday: Squat
- Squat: 50-75 total reps (5-10 reps per set)
- Push: 100-200 reps (Dips are great here/Bench or Incline is doable)
- Pull: 100-200 reps (Pull-ups or DB Row)
- Traps: 50 reps
- Neck: 50 reps
- Sled Push: 1/4-1/2 mile
Tuesday or Wednesday: Deadlift
- Trap Bar: 50-75 total reps (5-10 reps per set)
- Push: 100-200 reps (Dips are great here/Bench or Incline is doable)
- Pull: 100-200 reps (Pull-ups or DB Row)
- Traps: 50 reps
- Neck: 50 reps
- Sled Push: 1/4-1/2 mile
Thursday or Friday: Clean and Press
- Hang or Power Clean: 50 total reps (5-10 reps per set)
- Press: 50-75 total reps (5-10 reps per set)
- Pull 1: Vertical: 50-100 reps
- Pull 2: Horizontal: 50-100 reps
- Traps: 50 reps
- Neck: 50 reps
- Sled Push: 1/4-1/2 mile
Home Games: M/W/F
Away Games: S/T/Th
I'm going to look good, boys.
