531 - Workout 2011 - Cougar Football

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					                   5/3/1 System: The Simplest and Most Effective Training to Increase Raw Strength

Emphasize Big, Multi-Joint Movements
Multi-joint lifts are lifts that involve more than one muscle – i.e., not an isolation exercise like leg extensions – and allow you to build the most
muscle. These lifts are the most efficient for building muscle and strength. Examples are the squat, deadlift, bench press and power clean.

Start Too Light
Starting too light allows for more time for you to progress forward. You have to keep inching forward.

Progress Slowly
The longer you can progress, even if it’s by one rep or 2.5 pounds, the more it means that you’re actually making progress. The game of lifting isn’t
an 8-week pursuit. Rather, it’s a lifetime pursuit. If you understand this, then progressing slowly isn’t a big deal.

Break Personal Records (PR’s)
This is where the fun of this – and any – program begins and ends. This program allows you to break a wide variety of rep records throughout the
entire year. Most people live and die by their 1-rep max. If your squat goes from 225x6 to 225x9, you’ve gotten stronger. If you keep setting and
breaking rep records, you’ll get stronger. Don’t get stuck just trying to increase your one rep max. If you keep breaking your rep records, it’ll go up.

The 5/3/1 Program (4 Week Cycles)
    You will train 2-4 days per week (this will be up to you)
                  2 Day – Combine Day 1(Military Press) and Day 2(Dead Lift) & Day 3 (Bench Press) and Day 4 (Squat)
                  3 Day – Combine Day 1 and 2 leave Day 3 and 4 separate
                  4 Day – is ideal

Assistance Exercises
    Assistance exercises accomplish four main tasks. In no particular order, they:
    The biggest problem - doing too many sets, or too many exercises.
                   Strengthen weak areas of the body
                   Compliment and help increase the four basic lifts
                   Provide balance and symmetry to your body and your training
                   Some days follow the – I’m not doing Jack Program (do the big lift and leave)
                   Build muscle mass
Beginning the Program
First, know your maxes for the four lifts (squat, bench, deadlift and standing military press). These are maxes you can do RIGHT NOW. If you
overestimate your maxes, you’ll be in for a rude awakening.

Here’s how to do it:
    Estimate your 1RM for the lift Weight x Reps x .0333 + Weight = Estimated 1RM
                                             225 x 5 x .0333 + 225          = 260
    Take 80% or 85% of your supposed max and perform as many reps as possible
    Plug the reps and the weight into this formula to get your estimated 1RM
    Take 90% of this number and use this as your “max” for the first 4 week (ex. Bench Press: 260 x .9 = 235)
    This will allow you to use sub-maximal weights to get stronger, it’ll keep your body fresh and you won’t plateau or regress
    The last set of the day is the all-out set - NOT FAILURE
           o   have a goal in mind for these last sets
           o   see yourself doing it - attack the weight
       Deload week – some light work to prep for the next month of training
       When you get to a weight were you are not progressing - rested 1RM and start with 90% all over again
       How to Warm-up 1x5 @ 40%, 1x5 @ 50%, 1x3 @ 60% - Work sets




Conditioning
Just run. If you can, do better or more than you did the last time. Set a goal for yourself in terms of time or distance. There are various sprint
programs out there 20 min of intense running is all we need.
    1. Decreasing 10-1 Sprints (ex 10 push-ups sprint 40y – 9 push-ups sprint 40y etc.)
    2. Flying Runs – Timed 40y sprints where the athlete has a run up to the start line
    3. In and Outs – Cones set up 10-15y intervals sprint-relax-sprint-relax-sprint
    4. Uphill Speed Workout - Run up the hill 20 yards, constant speed 10X times before resting for 3 minutes – repeat cycle add 10y
    5. Speed Ladders – can tape out a grid – Google for programs
    6. Cone Drills – any position specific drills you may know
    7. Assisted Sprints – run downhill or to run with the wind at your back.
    8. Resisted Sprints – using a partner-pull band or a sprint parachute
Week 1
Day 1                               Day 2                               Day 3                               Day 4

Standing Military Press             Dead Lift                           Bench Press                         Squat
 65% x 5                             65% x 5                             65% x 5                             65% x 5
 reps                                reps                                reps                                reps
 75% x 5                             75% x 5                             75% x 5                             75% x 5
 reps                                reps                                reps                                reps
 85% x 5 or                          85% x 5 or                          85% x 5 or                          85% x 5 or
 more reps                           more reps                           more reps                           more reps
Assistance Exercises                Assistance Exercises                Assistance Exercises                Assistance Exercises
(2-3 Sets, 15-20 reps)              (2-3 Sets, 15-20 reps)              (2-3 Sets, 15-20 reps)              (2-3 Sets, 15-20 reps)
 Exercise       Lbs    Lbs   Lbs     Exercise       Lbs    Lbs   Lbs     Exercise       Lbs    Lbs   Lbs     Exercise       Lbs    Lbs      Lbs
                Reps Reps    Reps                   Reps Reps    Reps                   Reps Reps    Reps                   Reps Reps       Reps
 DB Military                         Back Raise                          DB bench                            Hack
                                                                         or DB                               Squats
                                                                         Incline

 Shrugs                              Toe Raises                          Dips                                Lunges or
                                                                         (Weighted                           Step Back
                                                                         50 total                            Lunges
                                                                         reps
 DB rows or                          Bicycles                            B/W 100                             DB Calf
 Bent Over                                                               total reps)                         Raises
 Rows                                                                    Triceps
                                                                         Pushdowns                           Step-Ups
 DB Lateral
 Raises                              Side Planks
                                                                                                            Week 1-4 (Barbell Complex)
                                     Dumbbell                                                               (dead lift, bent rows, hang cleans,
 Chin-ups                            Side Bends                          Chin-ups                           push press, back squat): 2 sets.
 (min 50 as                                                              (min 50 as                         10 reps of each/rest 90 sec. b/t sets.
 many sets                                                               many sets
 as need)                                                                as need)                           Week 5-8 (DB Complex)
  Lat                                                                    Push-ups      Time   Time   Time    (front squat, swings, unilateral
 Pulldowns                                                               100 as fast                        curl+press, squat jumps): 3 *ascending
                                                                         as possible                        sets. 7-9 reps/ rest 60 sec b/t sets.
Week 2
Day 1                               Day 2                               Day 3                               Day 4

Standing Military Press             Dead Lift                           Bench Press                         Squat
 70% x 3                             70%x 3                              70% x 3                             70% x 3
 reps                                reps                                reps                                reps
 80% x 3                             80% x 3                             80% x 3                             80% x 3
 reps                                reps                                reps                                reps
 90% x 3 or                          90% x 3 or                          90% x 3 or                          90% x 3 or
 more reps                           more reps                           more reps                           more reps
Assistance Exercises                Assistance Exercises                Assistance Exercises                Assistance Exercises
(2-3 Sets, 10-12 reps)              (2-3 Sets, 10-12 reps)              (2-3 Sets, 10-12 reps)              (2-3 Sets, 10-12 reps)
 Exercise       Lbs    Lbs   Lbs     Exercise       Lbs    Lbs   Lbs     Exercise       Lbs    Lbs   Lbs     Exercise       Lbs    Lbs   Lbs
                Reps Reps    Reps                   Reps Reps    Reps                   Reps Reps    Reps                   Reps Reps    Reps
 DB Military                         Back Raise                          DB bench                            Hack
                                                                         or DB                               Squats
                                                                         Incline

 Shrugs                              Toe Raises                          Dips                                Lunges or
                                                                         (Weighted                           Step Back
                                                                         50 total                            Lunges
                                                                         reps
 DB rows or                                                              B/W 100
                                     Bicycles                                                                DB Calf
 Bent Over                                                               total reps)                         Raises
 Rows
                                                                         Triceps
 DB Lateral                                                              Pushdowns                           Step-Ups
 Raises                              Side Planks

                                     Dumbbell
 Chin-ups                            Side Bends                          Chin-ups
 (min 50 as                                                              (min 50 as                           (Barbell Complex or DB Complex)
 many sets                                                               many sets
 as need)                                                                as need)
  Lat                                                                    Push-ups      Time   Time   Time
 Pulldowns                                                               100 as fast
                                                                         as possible
Week 3
Day 1                                 Day 2                               Day 3                               Day 4

Standing Military Press               Dead Lift                           Bench Press                         Squat
 75% x 5                               75% x 5                             75% x 5                             75% x 5
 reps                                  reps                                reps                                reps
 85% x 3                               85% x 3                             85% x 3                             85% x 3
 reps                                  reps                                reps                                reps
 95% x 1 or                            95% x 1 or                          95% x 1 or                          95% x 1 or
 more reps                             more reps                           more reps                           more reps
Assistance Exercises                  Assistance Exercises                Assistance Exercises                Assistance Exercises
(2-3 Sets, 5-8 reps)                  (2-3 Sets, 5-8 reps)                (2-3 Sets, 5-8 reps)                (2-3 Sets, 5-8 reps)
 Exercise        Lbs    Lbs    Lbs     Exercise        Lbs  Lbs    Lbs     Exercise        Lbs  Lbs    Lbs     Exercise        Lbs  Lbs    Lbs
                 Reps   Reps   Reps                    Reps Reps   Reps                    Reps Reps   Reps                    Reps Reps   Reps
 DB Military                           Back Raise                          DB bench                            Hack
                                                                           or DB                               Squats
                                                                           Incline

 Shrugs                                Toe Raises                          Dips                                Lunges or
                                                                           (Weighted                           Step Back
                                                                           50 total                            Lunges
                                                                           reps
 DB rows or                                                                B/W 100
                                       Bicycles                                                                DB Calf
 Bent Over                                                                 total reps)                         Raises
 Rows
                                                                           Triceps
 DB Lateral                                                                Pushdowns                           Step-Ups
 Raises                                Side Planks

                                       Dumbbell
 Chin-ups                              Side Bends                          Chin-ups
 (min 50 as                                                                (min 50 as                           (Barbell Complex or DB Complex)
 many sets                                                                 many sets
 as need)                                                                  as need)
  Lat                                                                      Push-ups      Time   Time   Time
 Pulldowns                                                                 100 as fast
                                                                           as possible
Week 4
Day 1                               Day 2                               Day 3                               Day 4

Standing Military Press             Dead Lift                           Bench Press                         Squat
 40% x 5                             40% x 5                             40% x 5                             40% x 5
 reps                                reps                                reps                                reps
 50% x 5                             50% x 5                             50% x 5                             50% x 5
 reps                                reps                                reps                                reps
 60% x 5                             60% x 5                             60% x 5                             60% x 5
 reps                                reps                                reps                                reps
Assistance Exercises                Assistance Exercises                Assistance Exercises                Assistance Exercises
(2-3 Sets, 10-20 reps)              (2-3 Sets, 10-20 reps)              (2-3 Sets, 10-20 reps)              (2-3 Sets, 10-20 reps)
 Exercise       Lbs    Lbs   Lbs     Exercise       Lbs    Lbs   Lbs     Exercise       Lbs    Lbs   Lbs     Exercise       Lbs    Lbs   Lbs
                Reps Reps    Reps                   Reps Reps    Reps                   Reps Reps    Reps                   Reps Reps    Reps
 DB Military                         Back Raise                          DB bench                            Hack
                                                                         or DB                               Squats
                                                                         Incline

 Shrugs                              Toe Raises                          Dips                                Lunges or
                                                                         (Weighted                           Step Back
                                                                         50 total                            Lunges
                                                                         reps
 DB rows or                                                              B/W 100
                                     Bicycles                                                                DB Calf
 Bent Over                                                               total reps)                         Raises
 Rows
                                                                         Triceps
 DB Lateral                                                              Pushdowns                           Step-Ups
 Raises                              Side Planks

                                     Dumbbell
 Chin-ups                            Side Bends                          Chin-ups
 (min 50 as                                                              (min 50 as
 many sets                                                               many sets                            (Barbell Complex or DB Complex)
 as need)                                                                as need)
  Lat                                                                    Push-ups      Time   Time   Time
 Pulldowns                                                               100 as fast
                                                                         as possible

				
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