Transition to Power Training

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  1. #1
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    Transition to Power Training

    I have two workouts left before the 9 weeks of Bill Starr's 5x5 program is over for me and I am going to start training to convert strength gains to power. I am looking for some good info on Plyometric, Ballistic, and Isometric training specifically for football performance. Does anyone have good links or are familliar with these forms of training and could give me information about it?
    "The unforgivable crime is soft hitting. Do not hit at all if it can be avoided; but never hit softly."
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    Patrick
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    have you been doing any plyos at all right now?

    were you performing the power clean as part of your program (or did you swap it out for the bent over row)?

    How far out from training camp are you? If you are still far out, then you don't want to start doing the real specific work just yet.

    The Bill Starr program is good as it covers strength in thre main lifts squat, bench press and power clean (or bent over row). However, it is incomplete (in my opinion) in that it only focuses on developing one quality (strength) where sports performance calls upon several qualities.

    If you have a program that only prioritizes strength, then you have an incomplete program.





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    I haven't been doing plyo's lately and we don't even have a coach yet but some of the seniors are gonna start spring training in about 2 months.
    And I swapped power cleans out for B/O Row.
    "The unforgivable crime is soft hitting. Do not hit at all if it can be avoided; but never hit softly."
    - Theodore Roosevelt

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    bump
    "The unforgivable crime is soft hitting. Do not hit at all if it can be avoided; but never hit softly."
    - Theodore Roosevelt

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    Patrick
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    start making a more balanced program and focusing on other capacities.

    2 months = 8 weeks of training

    1-3 weeks focus on work capacity/general conditioning (with small emphasis on strength and power...start using plyos that focus on deceleration)

    week 4- transition to heavier strength work

    week 5-6= strength work focus; power training secondary emphasis

    week 7-8= sports power and specific conditioning; strength secondary


    And that is assuming that you don't have other issues going on with your body. it is impossible to be specific with a program without being there to see you and assess the situation.

    Take into consideration everything from:

    - injuries
    - faulty movement patterns
    - position
    - what you need to improve on (strength or power or work capacity or increasing muscular size)

    all that is above is very general.





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    Patrick
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    also, if you read my blog, you should have some ideas of how to set things up.

    being by coming up with a template of things that you have to work on. how many days a week of lifting....what about conditioning? will it be done on lifting days or on non-lifting days? What about when you get to specific conditioning? What do you know about work to rest ratios in your sport. what position do you play and how does that affect things.

    what is your template going to be....total body....upper/lower....

    you need to establish these things before moving forward.





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    Alright thanks P I'll check your blog out, much appreciated.
    "The unforgivable crime is soft hitting. Do not hit at all if it can be avoided; but never hit softly."
    - Theodore Roosevelt

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    Hey I read your blog "Developing a sports training program" and this is what I came up with on every point...


    1.) Assessment-
    One Rep Maxes

    Weight-175lbs
    Height-5'10"
    BF%- ~12%
    Bench- 220
    Squat- 270
    Dead-Lift- 285
    Row- 240
    Endurance Plank- 00:07:01
    Room for Improvement- Explosiveness/agility
    2.) Sport- Football

    3.) Typical Injuries- Knee & neck sprain (those are the 2 injuries I had last year)

    4.) Energy Systems for Football- ATP-PC, Anaerobic Glycosis, & Aerobic

    5.) Joint Angles- I'm not to sure about this one I couldn't find anything about it, but my positions are Middle Linebacker/Defensive End and Tight-end. So for ML the joint would be knees mainly, and for DE & TE it would be hips and knees. Correct me if I'm wrong.

    6.) Where in the Year is the Athlete- Two months before spring training which in past years lasted anywhere from two days to two weeks then we get together in the summer and have little "two-touch" scrimmages which are un-mandatory then we have a week of two-a-days and I'd rather train than dick around in the summer.
    Last edited by ptwannabe; 04-03-2008 at 03:08 PM.
    "The unforgivable crime is soft hitting. Do not hit at all if it can be avoided; but never hit softly."
    - Theodore Roosevelt

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    Template (Rough Draft)
    M,T,Th,F

    Week 1-3 Capacity/General Conditioning
    Monday

    Tuesday

    Thursday

    Friday

    Week 4 Transition to Heavier Strength Work
    Monday

    Tuesday

    Thursday

    Friday

    Week 5-6 First Priority Strength, Second Power
    Monday

    Tuesday

    Thursday

    Friday

    Week 7-8 Sport Power & Specific Conditioning first/Strength second priority

    Monday

    Tuesday

    Thursday

    Friday


    I'm at a loss of what to fill in these days with I should be able to condition on lifting days and on non-lifting days.
    "The unforgivable crime is soft hitting. Do not hit at all if it can be avoided; but never hit softly."
    - Theodore Roosevelt

  10. #10
    Patrick
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    I would now set up a daily template:

    warm up
    conditioning/speed/agility (depening on days and phases)
    plyometric work
    resistance training
    core work
    flexibility


    Then start to fill in the blanks.





  11. #11
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    P is offering some solid advice here. The benefit of doing what he suggests over more traditional linear periodization is a lesser deterioration of the biomotor abilities you aren't emphasizing.





  12. #12
    Patrick
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    Quote Originally Posted by CowPimp View Post
    P is offering some solid advice here. The benefit of doing what he suggests over more traditional linear periodization is a lesser deterioration of the biomotor abilities you aren't emphasizing.
    yea....i try and steer away from just training one quality (linear periodization), especially in sports where several qualities (like football) are needed in order to be successful.

    I wish I could be more specific, but I know nothing about you. One thing I would say about your trainign split is:

    in phase 1: think about maybe training 3x's a week and working on your conditioning on inbetween days....as well, work on anything that needs big help (movement problems/strength deficits)....if you read my blog over the next few entries I am going to talk about circuit training and adding it to a program to help increase your benefits; by using it as "extra workouts" during the week and focusing on those important areas that need to get work.

    in the transition, maintain that 3x's a week, drop the volume and up the intensity a little.

    in phase 2 (the strength phase) up the inensity a little and volume of strength work but still maintain work capcity stuff as well.

    In phases 1-2 plyos should be low level and also include plyos that work primarily on deceleratation, in order to prepare you for more intense work to come.

    In phase 3: I would go with more concentrated loading (the west-side BB split is actually a good split to use ideas from....but, change some things as you are not trainign for a powerlifting meet).

    in phase 4 (power emphasis) I would drop training to very low volume of strength work2-3x's a week and focus mainly on power work and sports specific drills. This is your time to really get your ass ready for pre-season. Strenght work can be low volume and i also like using complexes here, for example 1a) back squat for 1-3 reps; rest 3min; 1b) broad jump for 8 reps; rest 3min. repeat as you work a strength/power continuum. You don't have to do this at all, but I find it to be effective sometimes.

    hope that gives you some more food for thought.





  13. #13
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    yep it sure is giving me food for thought I have my pen and notebook out taking notes, This is great info. I'll be sure to read your blog the next few days.
    "The unforgivable crime is soft hitting. Do not hit at all if it can be avoided; but never hit softly."
    - Theodore Roosevelt

  14. #14
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    Hey P, could you give me some examples of deceleration plyos?
    "The unforgivable crime is soft hitting. Do not hit at all if it can be avoided; but never hit softly."
    - Theodore Roosevelt

  15. #15
    Patrick
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    Quote Originally Posted by ptwannabe View Post
    Hey P, could you give me some examples of deceleration plyos?
    Jump squat stick
    sinlge leg forward jump and stick
    1-2 stick
    lateral hop and stick
    altitude landings (from a low surface at first)

    Box jumps are also a good place to start since they limit landing force.





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