What do you mean “aggressive in terms of CNS intensity”? Position: FB – OL/DL. Skill guys would lift MWF.
[quote author="utfootball4" date="1277256324"][quote author="Matt Norquist (WashedupDec)" date="1277253604"][quote author="utfootball4" date="1277244266"][quote author="Brooke Burkhalter" date="1277244057"][quote author="star61" date="1277238538"][quote author="tscm" date="1277221474"]…There is a fairly prominent S+C coach on the internet who once promoted Westside Barbell + Charlie Francis for footballers, recently he has claimed to have tempered his weights in variety and intensity to match the speed work, added med ball circuits and core work in high volumes, moderated speed work and we actually have a program for the footballer not training a Powerlifter + Sprinter simultaneously with conflicting means. At some stage we have to start training what is front of us and with time results come….
I know who you’re talking about and his program made MUCH more sense when it more closely reflected a combination of West Side and CF. There is a risk in straying too far off established tracks and trying your own design. I would wager far more athletes have been underserved by individual trainers/coaches modifying well established programming too much than those that have been damaged by following templates too closely.[/quote]
Are you guys talking about James?
Who combined Westside and CF? That doesn’t seem like a good idea on the surface.[/quote]
Yes. If done correctly it could work.[/quote]
How would it be done correctly?[/quote]
It depends on how much you want to modified the two programs. For example:
2 week load+1 week unload
Mon: Speed+Max lower
Box jumps up 3×5
Squats (work up to 5rep max) No more then 6 sets
Db rev lunges 3×10
Rev hypers 3×10
Tue: Tempo+Max upper
Barbell floor press (work up to 5rep max) No more then 6-8 sets
Db row 3×10
Rear raises 3×10
Db ham curls 3×10
Floor Db tricep ext 3×10
10×80 (5 pushups with 3 sec pause+5 situps each end)
low intensity throws 600x
Thur: Speed+Dym Lower body
hop ohb+hop blf 2×5
Dym squat with tendo 6x3x50-65
db spilt squat with 3sec pause at bottom 3×10
hyper complex 3×10
Fri: Tempo+Max upper
Speed bench press 3 different grips with tendo 8x2x50-65
Lat pd 3×10
Face pulls 3×10
Power shrugs 3×10
Tricep ext 3×10
Pool work 2x10x45on/15off
mb throws 900x
I allow the athlete to sub dym squats and speed bench press for other movements if they like.
db box jumps 40-100lbs onto 24-28in box for 5-8 reps.
As the speed goes up the Max effort will switch to Thur/Fri.[/quote]
Not bad – seems a little aggressive in terms of CNS intensity – but splitting the upper/lower makes it seem doable. What type of athlete would you prescribe that to?[/quote]