Well, we are into our second week of training.  I'm doing a few things differently, but sticking with my basic philosophy.  I've trimmed the fat, so to speak and I believe I've streamlined the program.  I'm trying to get it to a point where I don't really have to rewrite programs each phase.  I want to get it to a point where I just fill in the blanks based on the time of year, needs, etc...

Here's the weight room part.

MONDAY

  • Jumps/Throws: 10 or Olympic Lift: 4x3
  • Front Squat or SSB: 10/8/6/4/2 (progression)
  • Hurdles: 2x3 each & Pull-ups: 50 (Skill/Big Skill)/30 (Line)
  • Bench: 4x5 (progression)
  • Plank: 2 minutes & Sit-ups: 50
  • RDL: 3x10
  • PGH/GHR: 20-30 & T-Bar/Hammer/DB Row: 40-50
  • Neck Harness: 50, Band Iron Cross: 50, Push-ups or Dips: 100/50, DB Squat: 50

WEDNESDAY

  • Jumps/Throws: 10
  • Hang Clean (Squat Clean Warm-up): 4x3 (progression)
  • Hurdles: 2x3 each
  • Deadlift or Trap Bar: 3x5
  • Plank: 2 minutes & Stick Sit-ups: 50
  • Push Press: 4x5
  • Pull-ups: 50/30
  • BB Reverse Lunge: 3x5 each
  • T-Bar/Hammer/DB Row: 40-50
  • Neck Harness: 50, Face Pulls: 50, Push-ups or Dips: 100/50

FRIDAY

  • Jumps/Throws: 10 or Olympic Lift: 3x3
  • Squat: 4x5 (progression)
  • Hurdles: 2x3 each
  • Incline: 10/8/6/4/2 (progression)
  • Plank: 2 minutes &V-Ups: 50
  • RDL: 3x10
  • T-Bar/Hammer/DB Row: 40-50
  • Neck Harness: 50, Push-ups or Dips: 100/50, Pull-ups: 50, DB Squat: 50

Notes:

Progression: this is hard to explain, but if you look at it, it makes sense. Basically, I had my GA's make up a sheet starting at 100lbs all the way to 600lbs in 5lb increments (100/105/110... in case you didn't understand).  Under each weight are four spaces (weights).  They are 65%/70%/75%/80% for our 5's Progression.  They are 65%/70%/75%/80%/85% for the 10/8/6/4/2 Progression.

We give them their training max for the day.  Let's say 80%.  So, we tell them what 80% of their max is.  They go to the sheet, find their number and their work sets are all right there for them to follow.

The weekly progression is:

  • Week 1: 80% TM
  • Week 2: 90% TM
  • Week 3: 100% TM
  • Week 4: 85% TM
  • Week 5: 95% TM
  • Week 6: 105% TM
  • Week 7: Peak
  • Week 8: 1RM Test

On the 100% and 105% weeks they will take their last set of 5 for a RM.  I want to get RM's and 1RM's so I have multiple ways of showing them their progress.  Especially for 4th and 5th year guys.  Their bodies are so beat up that a 1RM isn't always a good test of progress.  I've seen older guys' 1RM decrease despite having a great training cycle.  This leads to them feeling like they didn't have a good cycle, which simply isn't true.  So, RM's might be a better test for them.

I have most of the assistance work in terms of total reps instead of sets x reps.  My purpose is to let each rack decide how they want to get that work done each day.  As long as they get the total reps in, I'm happy.

As a massive control freak I like to plan everything, but I feel like putting this on them might help them take more accountability for their work.  I guess I'll find out.

This is the basic outline.  A few exercises will change every two weeks and others after four weeks.  Generally, smaller assistance exercises will change every 2 weeks and bigger main lifts every four.

Nothing fancy or magical.  Just some focused work for eight weeks.