This is the template I made for my lacrosse off-season. I’ll change up the exercises every 4 weeks (6 phases). The first 4 phases will be focusing on strength, the last 2 will focus on speed. So that I don’t overtrain, the first week of each phase will only be half volume (half the sets).
It’s similar to Designer Athlete, but I changed it up a little.
LOWER1
Heavy Squat - 5 sets
Heavy PC - 4 sets
Extra Unilateral Quad - 3 sets
Calves - 3 sets
Glute Circuit
Ab Work
UPPER1
Heavy Bench - 5 sets
Horizontal Pull - 4 sets
Unilateral Pull - 3 sets
Rotational Work - 3 sets
Scap Circuit
Neck Work
LOWER2
Heavy Pull - 5 sets
Heavy Unilateral Quad - 4 sets
Extra PC - 3 sets
Glute Circuit
Ab Work
Ankle Work
UPPER2
Heavy Vertical Pull - 5 sets
Vertical Push - 4 sets
Unilateral Push - 3 sets
Forearm Work
External Rotation Circuit
Neck Work
I haven’t decided how many sets to do for the extra stuff but it’ll probably be 2-3 sets with high reps.
If i were an athlete, depending on strength levels, i would defintely include some sort of dynamic effort work. Box squats are great. Here is what i would do trying to keep with your template with a few changes.
Lower 1
heavy squat/deadlift- 5 sets alternate each week
Heavy PC/Heavy Uni Quad- 4 sets
Extra Unilateral Quad/extra PC - 3 sets
Calves - 3 sets
Glute Circuit
Ab Work
Upper 1
Heavy Bench - 5 sets
Horizontal Pull - 4 sets
Unilateral Pull - 3 sets
Rotational Work - 3 sets
Scap Circuit
Neck Work
Lower 2
dyanmic effort box squats- 8x2, 50-60%1RM
Heavy Unilateral Quad/Heavy PC - 4 sets
Extra PC/Extra PC - 3 sets
Glute Circuit
Ab Work
Ankle Work
Upper 2
heavy vertical push- 5 sets
Heavy Vertical Pull - 5 sets
Unilateral Push - 3 sets
Forearm Work
External Rotation Circuit
Neck Work
I think heavy vertical presses are also important for athletes, like push presses and push jerks especially. And i personally dont like to squat and pull heavy in the same week. Just wears me out. But with the heavy unilateral leg work you still get some heavy leg work in on the weeks that you aren’t squatting heavy.
If you have a hard time following my suggestions on lower 1 and 2, this is what it would look like.
Week 1
Lower 1
heavy squat- 5 sets
heavy PC- 4 sets
extra unilateral quad- 3 sets
Calves - 3 sets
Glute Circuit
Ab Work
Lower 2
dynamic effort box squat- 8x2
heavy unilateral quad- 4 sets
extra PC- 3 sets
Glute Circuit
Ab Work
Ankle Work
Week 2
Lower 1
heavy deadlift- 5 sets
heavy unilateral quad- 4 sets
extra PC- 3 sets
Glute Circuit
Ab Work
Ankle Work
Lower 2
dynamic effort box squats- 8x2
heavy PC- 4 sets
extra unilateral quad- 3 sets
Calves - 3 sets
Glute Circuit
Ab Work
This way when you do your heavy PC and Heavy unilateral work you are fresher for each of those after your heavy squats/deadlifts.
looks really good…not sure why binford is recommending box squats-i suppose you could if you are comfortable with them but i would not reccomend them. Consider front squats, and don’t forget about Speed/Agility/Quickness training.
Not sure why i’m reccommend box squats? Box squats are the easiest way to squat correctly and they break the eccentric-concentric chain. Which negates the stretch reflex and allows you to build tremondous starting strength and explosiveness.
The reason for no DE box squats was because I was going to first focus on building as much strength as I could in the first 4 months, than switch over to training for speed (while maintining the strength I gained).
Do you think I’d be better off training for both at the same time?
EDIT: plus, I’m pretty weak for my size right now.
I do think its better to train both at the same time but you can prioritize one over the other. This is pretty much a strength split.
Too add in more for explosiveness and speed i would add in dumbbell swings and snatches along with plyometrics and if you know how power clean and snatch.
If you follow this for strength it will do you good.
Even if you are weak for your size you can still do the box squats. Maybe up the reps to 3 per set and just focus on speed and firing off the box still keeping the weight light. But you could probably move the percentage up to 60-70%. Even if you arent strong i still think you can benefit from the dynamic effort method.
binford you obviously don’t have much common sense here. our friend is pretty weak and skinny so instead of a DE day use the repetition efford day. For power use plyos/med ball stuff. He didnt say he even knew how to box squat, so dont go preaching the benefits to him. He’s training as an athlete, not a powerlifter.
So Joe Defranco who trains all his athletes to box squat has no common sense?
And still the only reason i’m recommending this to him is because alot of times when i see weaker lifters, their problem is they cant explode. If you up the percentage used a little bit it kind of does make it the repetition method, but with the reps low you can still focus on explosion.
And just so you know box squatting is the easiest way to squat correctly. Almost anyone can teach themselves how to box squat.
And we also dont know how weak he is, and your view of weak, my view of weak, and his view of weak could be totally different. I weigh 190lbs squat and deadlift over 500 and bench over 300 and i still consider myself weak.
A couple of thoughts to the OP. First, think about putting your glute circuit, ab work/neck work etc. at the start of your workout. Also, with your ab work, really emphasise static work (e.g. Planks). Secondly, I agree that he could benefit from DE box squats IF the percentage is higher (around 70ish).
Reason being that if he did, lets say, 8-10 sets of 2-3 reps with short rest periods, and focused on GOOD FORM, than he could build starting strength, learn good form, and build some general conditioning for the later phases of his training.
Thank you Pat. I agree that DE box squats used in the traditional manner of 50-60% with bands is not good for the begginner, because they are simply not strong enough. But however if you up the percentage, dont use bands and a a rep or two to each set its a great way to start building great form and also still be able to focus on learning how to explode.
What I don’t understand, in referance to DE box squats, is why you should not do them if you are “weak”. The whole point of the exercise is to “break” the Ecc/Conc. chain, and to build starting strength and explosion from a stopped position in the right musculature. This is a quality that is important in sports, and as such why would we not want to train it accordingly (in this case, with a bit heavier weights)?
Well the point about them being too weak is with using bands and chains. Normally when dynamic effort squats are done, bands and chains are used for accomodating resistance. This is an advanced training method and u dont want to use it when someone isn’t ready for it.
But otherwise i think they are a good idea, no matter what your strength level. You just have to up the percentage a little.
1
1 ATG Back Squats 3 Max Reps
1 Glute-Ham Raises 4 6-8
1 Dynamic Lunges 3 10-12
1 Leg Press Calf Raises 3 10-15
1 Single Leg Lowering
1 Glute Circuit
1
1 Bench Press 6 3-5 (Work up to RM)
1 Inverted Rows 4 6-8
1 Bent-over 1-arm Rows 3 10-12
1 Russian Twists 3 10-15
1 Scap Circuit
1 Neck Work
1
1 Deadlifts 6 3-5 (Work up to RM)
1 Step-ups 4 6-8
1 Reverse Hypers 3 10-12
1 Ab Rollouts (from knees)
1 Glute Circuit
1 Ankle Work
1
1 Pullups 5 4-6
1 Military Press 4 6-8
1 Unilateral flat bench 3 10-12
1 External Rotation Circuit
1 Forearm Work
1 Neck Work
2
2 Box Squats 5 3-5 (Work up to RM)
2 Romanian Deadlifts 4 6-8
2 Lunges off Box 3 10-12
2 1-legged Calf Raises 3 10-15
2 Hanging knee Raises
2 Glute Circuit
2
2 Close-grip Pushups 3 Max Reps
2 Bent-over BB Rows 4 6-8
2 Hammer Curls 3 10-12
2 Full Contact Twists 3 6-12
2 Scap Circuit
2 Neck Work
2
2 Snatch Grip Deadlifts 5 4-6
2 Short-stroke Bulgarian Squats 4 6-8
2 Pull Throughs 3 10-12
2 Crunches
2 Glute Circuit
2 Ankle Work
2
2 Chinups 6 3-5 (Work up to RM)
2 DB Shoulder Press 4 6-8
2 Tricep Pushdowns 3 10-12
2 External Rotation Circuit
2 Forearm Work
2 Neck Work
3
3 Front Squats 6 3-5 (Work up to RM)
3 Good Mornings 4 6-8
3 Reverse Lunges 3 10-12
3 Rocking Standing Calf Raises 3 10-15
3 Double-Leg Lowering
3 Glute Circuit
3
3 Chest Dips 5 4-6
3 Seated Cable Rows 4 6-8
3 Swaying Inverted Rows 3 10-12
3 High-Low Cable Wood Chops 3 10-12
3 Scap Circuit
3 Neck Work
3
3 Deep DB Pull 3 Max Reps
3 Bulgarian Squats 4 6-8
3 Back Extensions 3 10-12
3 Prone Bridge
3 Glute Circuit
3 Ankle Work
3
3 Pullups 6 3-5 (Work up to RM)
3 Bradford Press 4 6-8
3 1-arm BB Press 3 10-12
3 External Rotation Circuit
3 Forearm Work
3 Neck Work
4
4 Back Squats 5 4-6
4 Glute-Ham Raises 4 6-8
4 Lateral Lunges 3 10-12
4 1-legged Calf Raises 3 10-15
4 Hanging Leg Raises
4 Glute Circuit
4
4 Incline Bench Press 6 3-5 (Work up to RM)
4 Chest-Supported Incline Rows 4 6-8
4 Bent-over Laterals 3 10-12
4 Russian Twists 3 10-15
4 Scap Circuit
4 Neck Work
4
4 Deadlifts 6 3-5 (Work up to RM)
4 Step-Ups (with hold) 4 6-8
4 BOSU Ball Leg curl + High ext. 3 10-12
4 Ab Rollouts (from feet)
4 Glute Circuit
4 Ankle Work
4
4 Chinups 3 Max Reps
4 Military Press (top half) 4 6-8
4 Front Raises 3 10-12
4 External Rotation Circuit
4 Forearm Work
4 Neck Work
5
5 Plyometrics
5 Speed Squats 8 3-5
5 Romanian Deadlifts 3 6-8
5 Cross-over Lunges 3 10-12
5 Leg Press Calf Raises 3 10-15
5 Dragon Flags
5 Glute Circuit
5
5 Speed Bench 8 3-4
5 Plyo Inverted Rows 6 4-6
5 1-arm Negative Chinups 3 10-12
5 Full Contact Twists 3 6-12
5 Scap Circuit
5 Neck Work
5
5 Sprints
5 High Pulls 6 3-5 (Wave Loading)
5 Pistol Squats 3 6-8
5 Pull Throughs 3 10-12
5 Crunches
5 Glute Circuit
5 Ankle Work
5
5 Plyo Pullups 6 4-6
5 Push Press 6 3-5 (Wave Loading)
5 Unilateral Incline Bench 3 10-12
5 External Rotation Circuit
5 Forearm Work
5 Neck Work
Sorry if it’s hard to read, but I can’t put the word file here. The number on the far left shows the phase. Each phase will be 4 weeks, but the last phase might last longer. I’ll also only do half the sets shown the first week of each phase so that I get a little rest.
What does everyone think about putting the extra work (abs, glute, etc.) before my main stuff. At first I was thinking about it, but I don’t want it to affect my lifting.
To binford: I understand the whole bands/chains thing, I just don’t get why some people think you need to be at a certain level to train speed? Hopefully that makes sense. Also, I think it would make for a good discussion to debate if bands and chains can be very usefull for the beginer, however that would require another thread.
To the OP: The reasons why I stated you should put the Glute/Ab work first are twofold. First, after a heavy/hard workout, you may be inclined to skip that stuff, which may eventually become habit. Secondly, for the glute work, I dont know what you plan on doing, but if it is simple bridges and side steps and the like, than if you get them “working” before squats/deads the effects of those exercises can become more pronounced. As for the abs work, as an athlete, you want to make these priority, so why not train them first? Plus, if you do planks and other stabilizing exercises, than you begin teaching yourself how to keep neutral spine during your main lifts, which is key.
I’m just saying the traditional way of doing DE squats with 45-60% 1RM wouldn’t work as well for begginers. Begginers are not as neural efficient as advanced trainee’s. Therefore 50% of 1RM would feel heavier to the advanced trainee and he would get a better stimulus from it. The weight would be too light for the beginner if they used 50%1RM, there is a fine line for dynamic work and the weight being to heavy and being too light. Therefore the traditional method has to be altered and the percentage raised.
[quote]Tags wrote:
To binford: I understand the whole bands/chains thing, I just don’t get why some people think you need to be at a certain level to train speed? Hopefully that makes sense. Also, I think it would make for a good discussion to debate if bands and chains can be very usefull for the beginer, however that would require another thread.
To the OP: The reasons why I stated you should put the Glute/Ab work first are twofold. First, after a heavy/hard workout, you may be inclined to skip that stuff, which may eventually become habit. Secondly, for the glute work, I dont know what you plan on doing, but if it is simple bridges and side steps and the like, than if you get them “working” before squats/deads the effects of those exercises can become more pronounced. As for the abs work, as an athlete, you want to make these priority, so why not train them first? Plus, if you do planks and other stabilizing exercises, than you begin teaching yourself how to keep neutral spine during your main lifts, which is key.
Take Care and Good luck,
Pat[/quote]
I’ll try putting all the extra stuff at the start for the first month or two and see how that works. Thanks for the help.
How do you guys feel about using box squats for a ME lift?