Thread: Pre-season workouts, help needed.

http://www.t-nation.com/readTopic.do...ydra?id=459321
http://www.t-nation.com/readTopic.do...ydra?id=667308

Check out these articles on Westside for Skinny Bastards. They are articles about powerlifting routines modified for an athelete.

as a high school student you can gain much strength by sticking to fundamental exercises. No need to do any sort of advanced westside program, pull out the chains and bands, or anything like that. For high school athletes I like to focus on optimal strength utalizing 3 different rep ranges like 10-12, 6-8, 4-6 and I cycle main compound lifts through that like squats, deadlifts, bench press, overhead press, pull ups and rows. Provided that your coach and teacher know what they are doing cleans or even just clean pulls are a great exercise for you (that is if they know how to teach them). Other than that stick to the basics adn you can see great strength gains in your first years of lifting. Lay the foundation and then get fancy with the program. As far as pre-season goes what you have up there is pretty basic with regard to rep ranges and sets but looks okay. There isn't really any periodization (probably just progresive overload week to week) and that is okay too. I would just say that lifting twice a day, cardio and practice will take its tolll eventually. As you near the season cut the volume of your workouts down and then during the season shift to a maintenance type program which has only 2-3 lifting days per week working your main lifts squat, clean, press at about 75-80%.

You should check out the article P-funk. It's significantly different from your standard Westside routine. For example, they suggest 3-5 repetitions for the max effort exercises on upper body day and 5 repetitions for the max effort exercise on lower body day. There is no speed work. There's no calling for bands or chains. It's a 3 day split with more emphasis on training specific skill work, sprinting, or what have you on days that you don't lift. In the end, it's really just an upper-lower split with some extra emphasis on the big 3 lifts.

You're probably right in that he could get away with something more basic, but I still thought it was worth taking a look.

I have read the article before. It is very good. I was just giving pointers, I wasn't dismissing or arguing with the article posted.