I’m posting this simply to illustrate what’s possible when an effective training program is used. The athlete in the video played defensive tackle at the University of Washington a few years back. Under the Strength & Conditioning Coach that was there during his 5 years of training, his best ever squat 1RM was 550lbs. In 3 weeks of training with me I was able to take him from hitting 445lbs for 2 reps all the way up to 545lbs for 2 reps, as you can see in the video. Yes, that’s 100lbs in 3 weeks.
[hidepost]As much as these impressive results demonstrate what an effective training program can do, to me they are a sad reflection on the level of strength and conditioning that exists at many universities across the country. While I’m by no means saying that max strength is everything in football, as a defensive tackle there is an advantage to having a high level of max strength simply because the level of required force production at that position is very high.
Because of this, a good level of max strength is important for successful performance as a defensive tackle and I have no doubt that this athlete could have been significantly stronger and more explosive if he’d been given a more effective training program in college. There is absolutely no way I should have been able to get his squat higher in 3 weeks than he was able to get it in 5 years in college!
We’ll be retesting his vertical jump, broad jump, 10yd and shuttle in a few weeks as well, but I can already guarantee they will most likely be noticeably higher than they ever were in college as well. This definitely speaks as much to the lack of effectiveness of the training program he was on in college as much anything else.
The other reason I posted this is that I want to show that many of the most effective training programs are also the most simple. It doesn’t take a million exercises or incredibly complicated schemes to see results. It just takes applying the right amount of volume and intensity for the individual. In this particular example, I used a high low approach, with two max effort squatting days per week and followed a foundational scheme from one of Verkhoshansky’s programs.
I’m posting the first three weeks (6 workouts) of the training program that produced this 100lb increase so you can see just how simple an effective training program can be. What I’m listing is the squat progression, there were also 2-3 accessory exercises done in each workout as well. The other training days consisted of low CNS activities only.
The rest interval between all heavy sets was 4-6 minutes and 2-3 minutes between lighter sets. Rest was 8-10 minutes between the transition from heavy to lighter sets.
The next three weeks will consist of three CNS intensive workouts per week and that will conclude the concentrated loading phase of the training program. I’ll post more on this program with results as we progress through it.[/hidepost]