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Strength Weight/Athletic Training: AFL

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Rather than find ways to criticize it, offer advice. I don't think the current system helps me much either which is why I would rather devise my own programme helped with people who clearly have a better understanding. Also bare in mind I've been in the gym since October, first time ever.
 
Squat , pull and press 3 times per week. One exercise for each. Use the Heavy, Light, Medium system. 5 x 5 working up to a max 5 working so hard your eyes cross on the final set.

No fancy exercises. No gimmicks. No balls to bounce round on. Just plain old hard work.
 
I need a third day kirk.

@FS: Why should I be doing squats three times a week when I'm running on 1 leg? Really should be doing 1 legged excersizes on the other two days.
 

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it's 4 days?

either way if you're sticking to your 4 days of running then 2 days is all you'll be able to do so do 2 of the 4 days 1 week and the other 2 the next week and roll with that
 
It's changed to just 3 days of running. So I'd like to do 3/3
 
easy

day 1 - deadifts to 3 rep max, push ups x 75 reps (find a variation that allows no more then 15 reps per set), prone hold x 3mins total increase 30secs each time you repeat it

day 2 - military pres to 3 rep max, chin up x 25 reps adding 5 reps each time you do them, band pallof press 3 x 8 each side increase 1 rep each time you repeat it

day 3 - front squat to 3 rep max, inverted rows x 125 reps, side hold x 90secs each side total increase 10 secs each side each time you repeat it

day 4 - bench press to rep max, step up 3 x 8, inch work x 15 reps total increase 3 reps each time you repeat it

so an 8 day split as day 4 will be the first gym training day of week 2 and just go from there
 
Not keen on military press. Would it be detrimental to my progress if I did a one arm shoulder press instead? My right shoulder is significantly stronger than my left; one arm shoulder press allows me to do the same reps on either side starting with my left side. If I continue to do military press my right shoulder will continue to reach the highest point quicker than my left and I won’t be able to narrow the gap in strength.

What do you mean by chin ups x 25 reps? I am not near strong enough to bust out 25 consecutive chin ups. Or do you mean that in week 2, I raise it to 30, week 3 35 etc?

Fail to also see the significance of doing bridges while at the gym. I already do roughly 15-20 minutes with or without a swiss-ball every day.
 
single arm shoulder press is fine but make it a 5 rep max in that case

chin ups x 25 means do 25 total reps in as many sets as you need so you might go 7, 6, 5, 5, 4, 3...next time you do chin ups do 30 total reps etc

activating glutes then strengthening them works 1000 x better then doing either on their own
 
Alexwce said:
I need a third day kirk.

@FS: Why should I be doing squats three times a week when I'm running on 1 leg? Really should be doing 1 legged excersizes on the other two days.
Click to expand...


Why do you have only one leg?



Anyway, WAY to late to be doing a strength program this time of the year. Almost pointless unless you've built up a solid base. And looking at your numbers that you've posted, you really need to build your base.

You wanna do some one legged exercises?

Some one arm presses?


And you think THAT will make you better or stronger then if you could Squat 140kg, Press overhead 75kg, Deadlift 180kg and Power Clean 90kg?



If you had a twin and he did the above, he'd beat you every time on the football field.


And probably everyone else for that matter.
 
Are you posting here because you're bored or are actually trying to be of assistance?

I started in the gym in October. I had assistance from experienced personnel at high levels working on technique etc with me. It was the first time I was in the gym EVER. Did I dumb it down enough for you for it to make sense?

I'm running on one leg so it would make sense that I would be doing variations of lunges rather than squats alone.

Unless you have anything positive to contribute like cptkirk please piss off and bother someone with your "expert advice" elsewhere.
 
Alexwce said:
Are you posting here because you're bored or are actually trying to be of assistance?

I started in the gym in October. I had assistance from experienced personnel at high levels working on technique etc with me. It was the first time I was in the gym EVER. Did I dumb it down enough for you for it to make sense?

I'm running on one leg so it would make sense that I would be doing variations of lunges rather than squats alone.

Unless you have anything positive to contribute like cptkirk please piss off and bother someone with your "expert advice" elsewhere.
Click to expand...
Hey Alex,

This bloke is a nuisance. Ignore him.
 

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Alexwce said:
Are you posting here because you're bored or are actually trying to be of assistance?

I started in the gym in October. I had assistance from experienced personnel at high levels working on technique etc with me. It was the first time I was in the gym EVER. Did I dumb it down enough for you for it to make sense?

I'm running on one leg so it would make sense that I would be doing variations of lunges rather than squats alone.

Unless you have anything positive to contribute like cptkirk please piss off and bother someone with your "expert advice" elsewhere.
Click to expand...

Yes. I'm being of assistance. You're wasting your time doing the routine you're doing.

Squat, Pull and Press 3 times per week. You'll get stronger and more conditioned then anyone else because they never do it.

Evidently though YOUR now the expert. Ever heard of Bill Starr? Maybe you need to search for him. Only one of the greatest strength and conditioning coaches around. He says : Squat, Pull and Press 3 times per week.

Mate, honestly. What you're doing is a whole waste of time. It's a bodybuilding routine. Do a strength routine.

In 6 months, I squatted 150kg < average. And double what i did when I first started. I could good morning 100kg for 10 reps < Most guys can't even squat that. I've pressed 80kg. Push Pressed 90kg. Power Cleaned 90kg. And I thought that was all rubbish.
But I felt a hell of a lot stronger, faster and fitter either way.Not bad for a VERY un athletic guy in his 30's. Overseas trip put an end to training and further gains.


Like I said, do the same and you'll be eating the other guys for breakfast on the football field. Leave them for their cute little cable rows.


Check out max. What a hard core strength routine can do for you:

http://www.youtube.com/watch?v=H5Q2MIRfmqk&feature=related

http://www.youtube.com/watch?v=_X8eQUQKj98&feature=related

http://www.youtube.com/watch?v=TIgqH92UYoE


One for the girls :

http://www.youtube.com/watch?v=vbgZnidTv5Q

Bill Starr himself setting at the time a national deadlift record. About 300kgs. And he wasn't a power lifter. He was a national olympic lifter who never did deadlifts.


http://zacheven-esh.com/wp-content/uploads/2011/06/BillStarrDeadlift.jpg


Lot of 'experts' here. How many 'experts' here have deadlifted 300kg?
 
While I dont really agree with the tone of Firestorm, I agree completely with what he is saying. Even kirky has said before getting your deadlift to x2, your squat to 1.5 and your press up there is a great target for afl players. I have never been a fan of working out for vanity so bodybuilding programs never did it for me. I soaked up Rippetoes Starting Strength years ago and a couple programs similar to it since. Ive got my squats,presses and pulls strong and right during this offseason and now I am looking at going into this year the best ive ever felt.

I think pre-season weights should be about getting weight on the bar, not complicating it with shoulder day, back day, chest day, legs day etc.. Just do strength day, 3 times a week. Mix that up with Running/Skills day and you got yourself a program.

Its obviously completely up to you, and it is probably too late to start a full on strength program before the season starts but I would definitely recommend Squat (Back or Front), Press (Bench or Overhead), and Pull (Deadlift or Power Cleans), 3 times a week alternating between the 2 options. Starting with the empty bar, and slowly adding weight until you hit your max for the day, then do 3 sets of 5 at that weight, at the next workout add a 1.25/2.5kg to that final number. For deadlifts I have been doing 1 set of 5 at the max instead of 3. I have been adding in pullups and glute/ham raises at the end with some core work, this gets me out of the gym in about 30-45mins stronger then I was the last time I was there.

The only reason i say its late to start this kind of program is right now most athletes would be doing lots of running getting ready for the season, and trying to do that while building brute strength is much harder then building your strength first, then transitioning out of low rep (3x5) sets into more 10rep / hiit running sessions. Also when you are in the full swing of your strength program you should be hitting PR's every session, which is difficult to maintain during the season. I back off the weights and go for lighter weight more volume during the season just to keep things where they are. Best of luck to you, happy training!
 
let's remember he's a football player, not a powerlifter - you need more then 3 exercises clearly

that being said strength is the way to go for football as you'll get bigger as you get stronger anyway, but not neccesarily vice versa
 
I'll just go kill myself, rise from the dead and learn how to be perfect in the gym overnight, I mean the expectation is to be perfect from the get-go, right?

I had clear reasoning for why I had that "ridiculous routine" which was to perfect my technique and gain a little bit of size. I was successful in achieving this.

The reason I posted here was so I could get it modified to strength based which kirk has kindly provided me with.

And starting a strength cycle now is not too late. Still another 2 months before the season begins. And I have the luxury of rapidly recovering, self-discipline and ability to still lead the way on the track during pre-season.

And thanks for the input kaydub, at least you were positive
 
cptkirk said:
single arm shoulder press is fine but make it a 5 rep max in that case
Click to expand...

I would also keep the single arm press standing...

Alexwce said:
And starting a strength cycle now is not too late. Still another 2 months before the season begins. And I have the luxury of rapidly recovering, self-discipline and ability to still lead the way on the track during pre-season.

And thanks for the input kaydub, at least you were positive
Click to expand...

correct, it isnt too late...

I know its in season now for pretty much most leagues but i just wanted to join and say a few things.

1. cptkirk..you are very knowledgable and i wanted to join to say thankyou and let you know ur input is appreciated.

2. this is a great thread.

3. one thing that this threads neglects to tell beginners is that as long as you are eating in calorie surplus, you will grow...

how many guys that squat 140kg for reps (to at least parallel) have small legs?

pack the bar with weight, pack the food on the plate, watch the gains!


just on the sample diet you posted earlier Alex, you need a lot more calories to get growth/recover properly....you didnt list quantities but it looked like 120g protein at most and calories didnt look much over 2500...not nearly enough for growth or recovery (judging from the information so far bro)
 

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Re: Weight Training: Building Muscle

cptkirk said:
split program
Click to expand...


Kirky, u spoke earlier about full body routines.

Do you have any programs to use that will maintain athletic ability in season? (would like Monday, Wednesday pm, Friday am)


Currently 87kg, 2.5 years weights experience
Football is tue and thu in PM, games sat
Love compounds and powercleans
Deads 1.95 x bw, squat 1.7 x bw, ohp .90 x bw, bench 1.3 x bw,
Powercleans .90 x bw.

I am interested in how to set up intensities and percentages to ensure progress can be maintained and overall game performance isn't affected.

You got anything here or a link to a blog post of urz about it?
 
Hungryhaydo said:
I would also keep the single arm press standing...



correct, it isnt too late...

I know its in season now for pretty much most leagues but i just wanted to join and say a few things.

1. cptkirk..you are very knowledgable and i wanted to join to say thankyou and let you know ur input is appreciated.

2. this is a great thread.

3. one thing that this threads neglects to tell beginners is that as long as you are eating in calorie surplus, you will grow...

how many guys that squat 140kg for reps (to at least parallel) have small legs?

pack the bar with weight, pack the food on the plate, watch the gains!


just on the sample diet you posted earlier Alex, you need a lot more calories to get growth/recover properly....you didnt list quantities but it looked like 120g protein at most and calories didnt look much over 2500...not nearly enough for growth or recovery (judging from the information so far bro)
Click to expand...

thats a good rule to follow for beginners .. some only do one or neither !
 
Actually just jumped on fitfooty.com and there are some great programs..

Would love to put some Glute ham raises in there too however!
 
aim number 1 is to still lift relatively heavy at least 1 a month...at the moment i'm doing the juggernaught system by chad wesley smith (i think that's his name) which uses submaximal wts and works up to a pb over 4 months...i have also popped some 531 by wendler in there but i only do the minimum reps

i'm doing 4 days a week (mon/tue/thu/fri) which does have glute ham raises in it but if you haven't done them before then in season isn't the first time to try them as they will cause some extreme soreness fro the stretch position

to set up a program i would prioritsie what you need to do and insert the first

maybe think about doing legs on training days so all lower body stress is on 3 days of the week (tue/thu/sat) to allow for max recovery

so i start at deads, rows and core...secondary is bench, single leg and pull/chin ups...everything is if i have space/energy to do them...at the moment i have minimal third priority stuff in my training

remember its in season so you don't have to train like the off season and train everything 3 times a week and nor should you
 
Wendler actually has a 5/3/1 template for in-season football (gridiron). Runs off 2 days:

Day 1 - (suggested monday)
Squat: 5/3/1 set/rep protocol
Bench: 5/3/1 set/rep protocol
Dips: 3 sets
Chins: 3 sets

Day 2 - (suggested wednesday)
Deadlift: 5/3/1
Military Press: 5/3/1
GHR
Situps
 
i only do 2 main exercises...we haven't done squats this entire off/pre season and you shouldn't need both shoulder and bench press in season in my opinion
 

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