DeFranco Program WS4SB Log

Training Training Logs
1

Hey guys, Im starting this post to show you my progression over the next 7 months using the methods described by Joe DeFranco. I might not do everything exactly the way he would like but I am going to try to get as close as possible. I dont have a tire to flip or a Prowler but I am going to use as whatever weights I have to perform his routine. My main issue is to improve my 40 yard dash.

I am currently a linebacker at West Liberty State (#50), made 1st Team All-Conference and Northeast All-Region. It is a Division 2 college in West Virginia. I have two years left and this off-season is dedicated into becoming an All-American doing whatever it takes pushing myself to the limit. I will record my routine everyday so there is no way of cheating myself, anyone viewing this board, and Mr. DeFranco himself. Lets do this shit fellas!

2

Max Effort Leg Day 12/8

Started with a 5 minute warmup until i started to sweat

Box Squats
135x5
225x5
275x5
365x3
385x3

Speed Skater Squats
35 x 8
35 x 8
35 x 8 had to drop the weight on last 2 reps w/right leg forward

Romanian DL (performed on top of aerobic step box for added ROM)

225 x 8
230 x 8
240 x 8

High Rep Ab circuit that lasted 5 minutes

I stretched about 4 hours later for about 15 minutes focusing on my hamstrings

3

12/9

Today is my off day because i actually worked out the past 3 days in a row before Max Effort Leg Day…My body is beat tired but my hamstrings are not as sore as I though they would be…

My lower back (erector spinae) was burning up during Box Squats and then my ass was burning too…it wasn’t back pain but tightness like I was working the muslce and getting a good pump. Is this Normal or am i doing them wrong?

I am just going to work on 40 yard dash starts today and speed improvement drills like buttkicks and A skips, B skips, etc.

10 starts x 10 yards will be my running workout practicing the form joe defranco describes. Shins like “two darts”.

4

If you can give me any advice on where to find a private speed coach in Western New York I would appreciate it.

5

Hey wassup man…Im a D2 RB…I go to Nortnern Mich University…Itll be my first year up there this fall.

6

Good luck, Nick50. I will be interested to see how you progress. I have been following DeFranco’s in-season template and I plan to start WS4SB once my basketball season ends in the spring.
Quick question, is their a specific template the you are following?

7

just the WS4SB part 3…I would like to use bands and chains but my small school doesnt have that… you will see tomorrow what I do for Max Effort Upper Body Day

8

I’m glad there is finally one of these.

9

1/10/08

Max Effort Upper Body

Barbell Bench (245 x 3 ) (285 x 3) (300 x 3) (325 x 3)

Incline Dumbell 80 lbs with two sets max number of reps
1st set = 16 reps
2nd set = 12 reps TOTAL = 28 reps w/ 3 min rest btw

Seated Rows (150x10) (180 x 10) (210 x 8) (210 x 8)

Barbell Shrugs (245 x 10) (275 x 8) (280 x 8) (280 x 8)
using no straps

Hammer Curls (I hate doing biceps) …(45 x 12) (50 x 10) (55x8) (55x8)

I also spoke too soon about my legs being sore. Last night was the worst and this morning I am sore.

10

Goals by August 4th which is Fall Camp

Current weight = 220 lbs. Goal is 230 lbs.

Current Bench 365 Goal is 415 lbs.

Current Squat= 425 lbs Goal is 505 lbs.

20 yard shuttle = 4.24 seconds Goal is sub 4.2

40 yard dash approximately between 4.7 and 4.8

My 40 yard dash goal is to be in the low 4.6 range.

Current VJ = 31’’ Goal VJ = 35 "

11

you can use a car tire instead of a prowler, just push it around on the grass or dirt. if you decide you need more weight you can put boards in it(or leave the wheel in it) and put some weight in it(rocks or plates or whatever).

12

Hey man wish you luck with the program, I’ll be following along, sounds like you’re a beast… I just started 2 workouts ago and i have not been this sore in a long time

mind if i ask how tall and how much you weigh?

13

Looking fwd to following this log mate, good luck with the goal!

14

Dude you can get a heavy ass tire at any tire shop. I went to a Good year I think and grabbed a tire to flip and a tire to drag/push free of charge. You can usually get a free Keg too, but they are a little more dificult to come by.