My football coach just gave me a copy of my school’s summer strength and conditioning manual. Apparently it’s just about the same as the LSU manual. Just posted this for you all to look at, critiques, advice, whatever else are welcome. Shits and giggles.
Monday
Hang Clean: 5x55%, 5x55%, 3x60%, 3X65%
Back Squat: 10x55%, 8x60%, 6x70%, 6x70%
Bench Press: 10x55%, 8x60%, 6x70%, 6x70%
Incline: 10x55%, 8x60%, 6x70%, 6x70%
Lat/Chin Circuit: 10, 10, 10, 10
Dips or Diamond Push ups: 10, 10, 10, 10
Hypers+Leg Curl: 8, 10, 8, 10
Neck Machine: 10, 10, 10, 10. 1 set each direction
Weighted Sit-ups: 12, 12, 12, 12
4x300 shuttles
Wednesday
Clean Pull: 5x60%, 5x70%, 5x80%, 5x85%
RDL: 8x55%, 8x55%, 8x60%
Step Up: 5, 5, 5, 5
Military Press: 5, 5, 5, 5
Overhead Squats: 5, 5, 4, 4
Incline DB: 5, 5, 5, 5
Shrugs: 10, 8, 6, 4
BB Curl: 10, 8, 8, 8
Upright Row/Plate Raise: 10, 10, 10, 10
Russian Twist: 20, 20, 20, 20
Friday
Power Clean: 3x55%, 3x60%, 3x70%, 3x70%
Split Jerk: 5, 5, 5, 5
Front Squats: 5x60%, 5x60%, 5x65%, 5x65%
Bench Press: 10x55%, 8x65%, 6x70%, 6x70%
CG Bench: 5, 5, 5, 5
Pull Ups: 10, 10, 10, 10
Shoulder Raise Circuit: 2 sets of 10 each way
DB Curls: 10, 10, 10
Manual Neck: 10, 10, 10, 10. 1 set each dir.
Weighted Sit ups: 12, 12, 12, 12
10 half gassers
Movements change here and there through the week but this is the basic idea. I’m a WS4SB cult member so this is real different to me
Looks like pretty high volume to me. Is this the same plan for all players, regardless of position?
That’s what I’ve gathered. On stuff like the pullups and run times the numbers vary a little. Yeah It’s so much volume tho. I’m gonna gave have to eat like crazy and I sleep enough already. Like I said I love WS4SB and I believe in less is more, but I’ve come to the conclusion that pretty much anything will “work.” We’ll see how this goes. LSU’s got some jacked guys lol
I was under the impression that LSU S&C is based off of the Hatch method. I’m somewhat suprised there isn’t more oly style lifting involved.
That’s a godawful amount of volume for a summer football program. Quite surprised about the intensity too, or lack of it. Then again from what I remember during college ball our program (sets and reps and intensity) changed every 2-3 weeks, so this may be some sort of intro phase. Still though, that’s a ton of volume.
Monday makes me want to put just looking at it with 4 shuttles, ouch.
I’ve also seen soem of the LSU programs. Alot of volume. Some what of a “sink or swim” program in my mind. I guess they assume that the best football players will grind it out regardless. Kind of scary though.
The percentages of weights change every once in a while, but really never more that 85%. There aren’t a whole lot of changes tho. I don’t know what the deal with this routine is but it just seems like a lot. Flat and Incline on the same day?
I guess my coaches just grabbed the LSU manual and put our school logo on it. He was tellin’ me Bama did the exact same thing with LSU’s and I knew earlier that Memphis did it with this program too. I guess I’ll see how it goes
There’s a reason these guys have designed it this way, and it’s getting more and more popular too, so it’s gotta do the job.
Report back to us after some time in please, I’d love to see the progress you’ve made.
if you last more than a month let us know. my coach grabbed the Ohio State spring manual you would think he should use it with the amount of speed that team has be he is way to proud to use anyones but his own…
I guess we start in January so I’ll post some before/after numbers. We got a couple beasts on the team like Tim, our nose tackle, 19 years old, 6’4", 310 probably about 20 pounds from visible abs, but there’re scrawny weak guys too. We’ll see, but I’m not excited about it. I puke easy so it’ll be fun