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Old 02-25-2010, 07:23 AM   #11
James Evans
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Like single leg dls.
Loathe split squats*.
Step ups underated.
Ambivalent to lunges.

*Balance/comfort issues = Do I just suck at them?

All are time consuming and leave you sore.

I would expect a lot of single leg work to be coming in the speed/agilty drills and the skill work.
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Old 02-25-2010, 07:52 AM   #12
Jay Ashman
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Originally Posted by Allen Yeh View Post
Any glaring dysfunctions right off the bat?

Are you doing lower/upper/total or lower/upper/lower/upper...etc?

I'd think about the Bret Conteras glute stuff. Can try to nip any future hamstring problems in the bud. It'd be pretty easy to incorporate into the warmup for the first part and then adding 1-2 exercises for the rest of it. Something to think about.

Perhaps throw in a unilateral leg movement per session rather than box squats and trap bar DL's? Like box squats and single leg RDLS' one lower body day and then trap bar DL's and split squats the next time.

Being that this kid has no off-season and you want to work him without burying him I guess you will see how he responds to having the plyos, strenght stuff and speed drills all together.

BFS DOT drill? I'm a big fan of that just in general maybe a good addition when training a HS age kid?

Hope these help but if something seems like it's BS let me know. This is all conjecture on my part.
he's pretty balanced actually... he played lacrosse, basketball, football and soccer and his running is sound, he jumps well, squat is stable, etc. He won't be hard to work with at all.

lower/upper/total will be the agenda.

I am trying to keep the training from killing him because he has practices and games so I am lowering the load I usually do for offseason stuff, it will be a work in progress since I have nothing to maintain for in-season work, this is his first time setting foot in a gym.

Good call on the unilateral stuff, I was actually thinking about doing some uni work but haven't decided on it, but it definitely cannot hurt at all, and it will only help. But... he is also coming from square one in the gym, not as an athlete, so at this point just getting him stronger and more explosive will do wonders for him.

DOT drill is great, I have that already in my arsenal for future sessions for sure.

his endurance is good, so all my rests between sprints, plyos, agility are 20 seconds. I don't do distance running, that is on him, so when we do a sprint drill he won't be resting long at all. Let's just say yesterday he was getting winded before the lifting.

My thinking is that you work speed and explosiveness first before lifting so he is not worn out from lifting to be able to move fast and explode. Thoughts on that?
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Old 02-25-2010, 08:03 AM   #13
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My thinking is that you work speed and explosiveness first before lifting so he is not worn out from lifting to be able to move fast and explode. Thoughts on that?
(1) Speed/Power/Explosive/High skill first then (2) the heavy shit. Might even be worth knocking it on the head with (1) if/when the quality of movement drops off.
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Old 02-25-2010, 08:32 AM   #14
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Like single leg dls.
Loathe split squats*.
Step ups underated.
Ambivalent to lunges.

*Balance/comfort issues = Do I just suck at them?

All are time consuming and leave you sore.

I would expect a lot of single leg work to be coming in the speed/agilty drills and the skill work.
I loathe split squats as well but damn if they don't kick your ass.

single leg dl variations
splits squat variations (rear leg elevated, front leg elevated, db, barbell FS grip...etc)
lunge variations
single leg squat (from a box or bench) are good as well

not a big fan of step ups here either
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Old 02-25-2010, 08:33 AM   #15
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(1) Speed/Power/Explosive/High skill first then (2) the heavy shit. Might even be worth knocking it on the head with (1) if/when the quality of movement drops off.
What he said.
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Old 02-25-2010, 08:46 AM   #16
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Try this version if you haven't already, DeFranco stuck it in the WSFSB lite article he did for T-promo:

Skater Squat - Rear foot elevated, lower yourself, come back up half way, go back down, back up to the start = 1 rep.

Evil mofo.
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Old 02-25-2010, 09:35 AM   #17
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Ouch.
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Old 02-25-2010, 09:42 AM   #18
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Ouch.
It's one of those exercises where you think Why am I doing? This has stopped the fun.
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Old 02-25-2010, 10:22 AM   #19
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I think you've got the right idea doing no endurance stuff. He'll have that covered by going to practice and doing games.

Quote:
Originally Posted by James Evans View Post
Like single leg dls.
Loathe split squats*.
Step ups underated.
Ambivalent to lunges.

*Balance/comfort issues = Do I just suck at them?

All are time consuming and leave you sore.

I would expect a lot of single leg work to be coming in the speed/agilty drills and the skill work.
I think the single leg stuff should be kept to a minimum out of the warmup. If you've got time and energy out the wazoo, go nuts with single-leg stuff, but given that he is in-season all year, I'd rather spend valuable time and energy on the real money-makers - squats, deadlifts, cleans, etc, and leave the single leg stuff for the warmup/agility drills. And as above with endurance, he'll be doing a rep of single leg work every time he kicks the ball at practice - why do more in the weight room?
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Old 02-25-2010, 12:59 PM   #20
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I generally don't do single-leg work too much, its worth a shot to try it out, but I always had great results with the basics, especially with young kids. Imbalances tend to work themselves out when you get a kid stronger.

plus I'm not Mike Boyle, I believe in the power of the squat

If I had this kid more than 2 days a week 1 hour each shot, I would experiment more, but results need to happen so I don't usually try out new theories in situations like this, I stick to what is proven to work.

And I always go speed/explosive/skill/lifting. My reasons are because I don't want to train a kid to be explosive when his muscles are fatigued from a 8x2 box squat session.

My reasons for box squats are simple. I don't give a shit about his back squat, athletes don't have to be powerlifters, they have to be strong and explosive, having a strong box squat always translates into a strong squat, so why not get the best of both worlds by adding the element of explosiveness to it?

I will argue that I can train high school kids just as effectively as most, if not better, because I will work more on the core movements and not try to prove how smart I am or how many apparatus I can put them on.

Pro-athletes; however, is a different story, I am working on getting more knowledge so I can take a good athlete one day and make him better... that takes time and experience and I hope one day I will have that chance.
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