Trying to plan out my training for early 2017. I'll be fresh out of peak season at work so I'll have more time and energy for the gym. Once school starts back up I won't even be working 40 hours a week.
2017 Training (Post Juggernaut)
Straight into Smolov JR for Bench(
http://www.smolovjr.com/smolov-squat-program/) for 3 weeks and 5/3/1(
https://www.t-nation.com/workouts/531-how-to-build-pure-strength) for 12 weeks
The first 3 weeks of 5/3/1 I will be running Smolov Jr instead of any pressing movements from 5/3/1.
01/08/2017-01/28/2017 (3 weeks)
Training week while doing Smolov JR will look like:
Sunday: 5/3/1 Squat
Monday: Day 1 Smolov JR
Tuesday: REST
Wednesday: Day 2 Smolov JR; 5/3/1 Deadlift
Thursday:REST
Friday: Day 3 Smolov JR
Saturday: Day 4 Smolov JR
01/29/2017-03/12/2017 (9 weeks)
Sunday: 5/3/1 Squats; conditioning finisher
Monday: 5/3/1 Bench
Tuesday: REST
Wednesday: 5/3/1 Deadlift
Thursday: Conditioning(Football game/scrimmage or other condition listed below)
Friday: 5/3/1 OHP
Saturday: Speed Training/Skills
03/12/2017-04/01/2017
Sunday: Conditioning(Football game/scrimmage or other condition listed below)
Monday: 5/3/1 Deadlift (focus on sleep CNS is going to get roughed up)
Tuesday: 5/3/1 Bench
Wednesday: 5/3/1 Squats; conditioning finisher
Thursday: REST
Friday: 5/3/1 OHP
Saturday: REST
I did take some of the conditioning and speed training formatting from WS4SB3 to pair with 5/3/1 to prepare for football and softball seasons.
Speed training (https://www.defrancostraining.com/westside-for-skinny-bastards-part3/)
- General Warm-up / Movement skills (5-15 minutes) – The goal of this portion of the workout is to increase your core temperature by performing basic movement skills and calisthenics. (Example: bodyweight squats, jumping jacks, skipping, back pedaling, etc…)
- Ground-based mobility (5-15 minutes) – Once you’ve broken a sweat and your muscles are warm, I suggest performing ground-based mobility drills for 5-15 minutes. (Sample mobility drills include: roll-overs into V-sits, fire hydrant circles, mountain climbers, groiners, etc…)
- Frequency drills (2-3 minutes) – I always like to conclude my warm-up with 1 or 2 drills that excite the central nervous system before beginning the speed training portion of the workout. These drills should only last 5-10 seconds, and I recommend 2-3 sets for each. (Example: low pogo jumps, wideouts, ankling, etc.)
- Speed training – We always separate “speed training” from conditioning. When I refer to speed training for non-track athletes, I’m talking about distances of 60 yards or less, with complete (or close to it) recovery between sprints. The goal of this workout is to actually get faster. That’s why it’s done early in the week when your legs are at their freshest. For example, if a football player wants to incorporate some Combine tests into his weekly template, today would be the ideal day to do so. A sample workout would look like this:
- 10-yard starts – 8 sprints with 1 minute rest between sprints
- 20-yard shuttle – 5-6 reps with 1-2 minutes rest between sprints
- 3-Cone drill – 4 reps with 2-3 minutes rest between sprints
*A football player who
isn’t concerned about incorporating Combine tests into his workout could do a sample linear speed workout as follows:
- 10-yard sprints – 10 sprints with 1 minute rest
- 20-yard sprints – 6 sprints with 2 minutes rest
- 40-yard sprints – 4 sprints with 4 minutes rest
*I obviously can’t write a hundred different sample workouts for every sport and position. I’m hoping you’ll understand the goal of this Tuesday workout and can design, for yourself, a plan that best suits
your needs. Simply put, this workout should consist of short, explosive sprints or agility drills with full recovery.
Conditioning “finisher” – choose one of the following exercises…
- *Prowler sprints – perform 4-10 30-yard sprints with about 1 minute rest between sprints (depending on your conditioning level).
*I don’t endorse many pieces of equipment, but if you’re a serious athlete looking to get in shape, you have to get a prowler. I’ve used it with all types of athletes – from professional boxers to NFL football players and rugby players. No matter what sport you play, this thing will get you in the best shape of your life. You can purchase one HERE.
- Farmers walks – perform 4–6 sets of 40-60 yards with 1-2 minutes rest between sets
- Forward or backward sled drags – perform 4-6 sets of 30-50 yards with 1-2 minutes rest between sets
Conditioning
- Warm-up – Same format as Tuesday’s workout (General warm-up, ground-based mobility, frequency drills)
After the warm-up, choose one of the following 3 options…
OPTION 1 – Conditioning “test”
If you’re a football player – or any other athlete – and you have a conditioning test you’ll have to perform when you get to training camp, you can train for it on this day. (
NOTE: Although I feel that most football conditioning tests suck, your coach, unfortunately, is going to evaluate you on how well you perform them. You’ll therefore need to practice whichever one he uses before showing up to camp. For example, I have no idea how running 16 110-yard sprints carries over to football, but if that’s your conditioning test, you should drill it on Saturday if you decide to use this template).
OPTION 2 – Skill conditioning
This involves performing a specific aspect of your sport with incomplete rest intervals. For example, if you’re a football wide receiver, you can get a quarterback to throw to you as you
practice running pass routes with minimal rest between repetitions. Another example would be for a basketball player to play a pick-up game of basketball. A soccer player can go to a soccer field and work on his or her ball handling skills up and down the field. Hopefully, you get my point. The possibilities are endless for any sport.
OPTION 3 – General conditioning
This option entails sprinting for various distances, performing cone drills – or other such conditioning drills – with incomplete rest periods. For example, a football player could perform sprints/drills that take 5-15 seconds to complete, resting for only 30-60 seconds between drills. Here is a sample general conditioning workout we performed with our football players this summer:
- Mountain climbers into 10-yard sprint – 8 sets with 30 seconds rest between sets. After you complete the 8 sprints, rest 1 minute before moving onto the 2nd exercise.
- Wideouts into 15-yard sprint – perform wideouts for 5 seconds and then sprint 15 yards on command. Perform 6 sets with 45 seconds rest between sets. After you complete the 6 sets, rest 2 minutes before moving onto the third exercise.
- 60-yard shuttle – perform 4 shuttles with 45 seconds rest between sets. After you complete the 4 sets, rest 1 minute before moving onto the final exercise.
- Illinois Drill – perform 3 sets with 1 minute rest between sets.