I want to know if you think ws4sb with the basic 4-day template (maybe with a DE upper instead of REP) will be enough to get very explosive as an athlete?
I know someone will suggest olympic lifts and there is a great discussion but I want you opinion about ws4sb.
Or maybe it is possible to change some lifts or so to get better results. Of course I want to be strong, but I noticed that I got a little bit slower, but it could also be an illusion…not sure.
A 3-day template would be perfect for my goals, but I don’t know where to put all these excercises.
I want to be as fast as possible in my lower and upper body and of course as strong as possible so ws4sb is great, but maybe I could change some excercises (shrugs → hang cleans for example).
Would be great to hear your suggestions.
Or maybe another great workout?
thanks
What are you goals? Why do you require the explosiveness associated with olympic weightlifting? What kind of athlete are you? These are questions will help to answer your question.
Do you know how to perform cleans and snatches? Is there a time frame involved?
As a stopper, you need to be massive enough to bully opposing players in the box, but remain agile enough to come off the line, claim crosses and make saves.
If you don’t know how to perform the olympic lifts, skip it. They require a certain level of techincal ability and strength to be effective ( http://www.defrancostraining.com/ask_joe/archives/ask_joe_04-10-10.htm#question02 ) and IMO, the DE day jump drills will make a bigger impact on athletes who aren’t olympic weighlifters.
Not too knowledgible about the westside stuff. But for over all athletic development, which seems like something you would need as a goal keeper, the O-lifts would seem like a good addition.
But as mentioned above, it would be wise to get coaching for the lifts. In the initial stages, frequent coaching and instruction of the technique is a must. After the introductary phase (dependent on person to person), you don’t a coach monitoring your every workout, consistent advice and weekly monitering of form and progression would be suffice.
If you like DeFranco and his methods I would recommend you pick up his DVD Super Strength. It pretty much breaks down his training methods for his athletes.
Olympic lifts are great for explosiveness. They also are hard to learn for some and time consuming. Can someone get explosive without “O” lifts? Yes.
But you can also get explosive with them. You decide.
I got his DvD and everything is well explained, but I think I have to change some excercises to fit better for a goalkeeper.
Now, I have only 3 days for my workout so I have to change Defrancos 4-Day Template. And this is the point, where I thought of Olympic Lifts because I don’t have the time for 2x ME and 2x DE days for the whole body
[quote]Exitus wrote:
I got his DvD and everything is well explained, but I think I have to change some excercises to fit better for a goalkeeper.
Now, I have only 3 days for my workout so I have to change Defrancos 4-Day Template. And this is the point, where I thought of Olympic Lifts because I don’t have the time for 2x ME and 2x DE days for the whole body :/[/quote]
If you learn them correctly I would say go with the Olympic lifts and varations of. You could start with just the pulls if you are uncomfortable with the catch. Majority of the benefit of the Olympic lifts come from the pull anyways.
I would pick up “Power Training” by Robert dos Remedios and/or “The Black Book of Training Secrets” by Christian Thibadeau. “Power Training” explains more of using the pulls (although it goes into the full lift too) and “The Black Book” has a great progression to learn the Olympic lifts.
As for your split you could set it up numerous ways. All depending on your individual strengths and weaknesses. For example:
Workout A: Full body ME
Workout B: Upper body DE
Workout C: Lower body DE
or
Workout A: Upper ME
Workout B: Full DE
Workout C: Lower ME
or even a 2-Day split if you are really limited.
Workout A: Upper DE/ME
Workout B: Lower DE/ME
And obviously you would also want to add in your accesory work and some repetition work depending on your goals.
[quote]Exitus wrote:
Do you have a sample workout for Full DE and Full ME?[/quote]
This is an example of how I may structure a sample workout:
Full DE:
Dynamic Warm up
Power Clean/Box Jumps (alternate) 5x3
Dynamic Bench Press 6x3 (45-55% 1RM)
Bent over DB row 4x8
Incline DB Press 3x10
Glute ham raises 3x12
Med ball slams 5x5
and I’m lifting since 4-5 years
