New Training Plan for Athletes

TAGS: athletes, program, matt rhodes, training

New Training Plan for Athletes

This is the new training plan that Conor (Asst S&C coach), Jordan (former track thrower) and I will follow. The idea is to get this plan squared away to use for athletes. The only major difference between what we're doing and what we'd have the athletes do is they will have more single leg work.

The basic plan for the main lifts is:

Week 1 - 5x5 – 70-73%
Week 2 - 4x5 – 73-76%
Week 3 - 3x5 – 76-79%
Week 4 - Rep Test (we're still debating on what number to use)
Week 5 - 5x3 – 82-85%
Week 6 - 4x3 – 85-88%
Week 7 - 5x2 – 88-91%
Week 8 - 4x2 – 91-94%

At the end, you can either take 94% for reps, or you can take a deload week and test. It depends on time restraints and what you're trying to accomplish. With football, you very rarely get more than eight weeks in a row. I'm working on modifications for other sports with less time in the weight room.

We'll run this plan with squat, deadlift, bench and military press (I'll be doing incline). After the main work, it's all assistance work.

Squat Day

  1. Squat - follow plan
  2. Quad Dominant 3-5x10
  3. Hamstring Dominant 3-5x10
  4. Abs

Bench Day

  1. Bench - follow plan
  2. Press Movement 3-5x10
  3. Row 5x5-10
  4. Upper Back 3x15-20
  5. Triceps
  6. Biceps

Deadlift Day

  1. Deadlift - follow plan
  2. Quad Dominant 3-5x10
  3. Hamstring Dominant 3-5x10
  4. Abs

Press Day (Incline for me)

  1. Press - follow plan
  2. Press Movement 3-5x10
  3. Pull-ups (Vertical Pull) 5x10 or 50 reps
  4. Upper Back 3x15-20
  5. Triceps
  6. Biceps

This is the basic plan. We'll make changes as needed, but the integrity of the plan will remain. Again, with athletes we'll do a lot more single leg stuff.

If anyone wants to give this a run, let me know and I'll answer any questions you have as you set it up for yourself.

Loading Comments... Loading Comments...