The Inseason Q+A Thread

Training Powerlifting, Strength Sports
1

id like to start a thread about ppl asking questions about seasonal training (aka while playing sports) since ive already had many and i think id be good to have as a record

so ill start it off:

sport: football

hows this routine look:
day 1: flat bench (close or regular)working up to a heavy single or triple
incline (close or regular, whichever the flat wasnt)10,8,6,4,2
dumbell shoulder presses 3x12
lateral raise 2x10
barbell skull crusher 3x10
planks 2-3 sets of 30 sec (weighted)
reverse hypers, 2-3 sets of 10-20

day 2: box squat(low), working to heavy sets of 1,2,3
high box squats (like a half squat for explosiveness, and quad overload) working up to sets of 5
beltless deadlifts, light weights, set of 20 (i need to build up my lumber area i think this will help
pullups, or bent row, sets of 10
barbell curl and reverse curl, 4x10 each
grip work

let me know, the high rep deads should help build the strength of my back and add some mass, ill probablly start with 135 and slowly work up, also a mild form of cardio!

everyone else, ask questions and well try to answer!

2

During the season (rugby league) I usually try to train x 3 a week. My week looks like:

Mon- RE
Tues- Train
Wed- Play
Thurs- off
Fri- ME lower, train
Sat- ME Upper
Sun-train

ME Lower:

Back squat- 3’s/5’s
Oly lift
RDL
Single leg

ME Upper:

Bench/floor press-1’s, 3’s, 5’s
DB press
Row
Reverse fly

RE:

Jerk
Single leg
row
DB shoulder press

If im feeling tired I ll sack off RE day or I ll just go in and do some prehab stuff.

3

I dunno about high rep DL, especially in season. I’d consider pull throughs and/or rev hypers for low back if you want to do higher reps.

4

Read the section about in-season training:

http://www.defrancostraining.com/articles/articles.htm

5

I really rate DeFranco’s system, its what I base my training on. Hes also pretty good about answering questions etc on his website.

However I dont like his in season ideas about squatting. I think that personally I need to squat with more volume and with more weight in order to maintain not only my leg strength but my body weight during the season.

6

HAS ANYONE USED FRONT BOX SQUATS WITH SUCCESS? (BESIDES KEVIN KNEE) THEY LOOK INTERESTING

7

I use front squats…but not front box squats. I always perform front squats as deep as I can go (which is almost to the floor).

8

[quote]Dave284 wrote:
I really rate DeFranco’s system, its what I base my training on. Hes also pretty good about answering questions etc on his website.

However I dont like his in season ideas about squatting. I think that personally I need to squat with more volume and with more weight in order to maintain not only my leg strength but my body weight during the season.[/quote]

That’s the thing about DeFranco’s template. You have to know what works for you and adjust accordingly.

Your feedback is a perfect example of this!

9

last season i burned myself out in the weight room. I play basketball and my coordination as well as my conditioning was just terrible most days. I also developed walking pneumonia from overtraining, which is my fault and my dumbass coaches fault too.

We always have sunday off and usually have practice saturday, but if I do squats on saturday a few hours after practice, my legs never feel 100% by monday, and then we would have a hard practice and my legs would stay sore all week. Basically, my legs were either tight, sore, or stiff. Any input? I’m also a type one diabetic, which probly has nothing to do with it, but u never know.

10

basically my legs were always tight, sore, or stiff.

11

stretch more, ice, foam rolling

12

Front box squats are an awesome exercise. I found that they helped my deadlift a lot.

13

[quote]Nate Dogg wrote:
Dave284 wrote:
I really rate DeFranco’s system, its what I base my training on. Hes also pretty good about answering questions etc on his website.

However I dont like his in season ideas about squatting. I think that personally I need to squat with more volume and with more weight in order to maintain not only my leg strength but my body weight during the season.

That’s the thing about DeFranco’s template. You have to know what works for you and adjust accordingly.

Your feedback is a perfect example of this!

[/quote]

Good point dude, I have to agree with you that I cant see a better way to organise your training than around what Defranco suggests. However you dont have to do EVERYTHING he suggests.

From his youtube stuff you can see that he uses a lot of stuff not included in his articles.

14

what if you started inseason but it is just camp that teaches fundemantels and only do little running and goes over plays? How can you work out?

15
  1. Power snatch / Deadlift / push press
  2. Power clean / squat / chins

I play rugby union (prop forward, hence my screen name) and the above is what i plan do use during next season

16

[quote]bignate wrote:
id like to start a thread about ppl asking questions about seasonal training (aka while playing sports) since ive already had many and i think id be good to have as a record

so ill start it off:

sport: football

hows this routine look:
day 1: flat bench (close or regular)working up to a heavy single or triple
incline (close or regular, whichever the flat wasnt)10,8,6,4,2
dumbell shoulder presses 3x12
lateral raise 2x10
barbell skull crusher 3x10
planks 2-3 sets of 30 sec (weighted)
reverse hypers, 2-3 sets of 10-20

day 2: box squat(low), working to heavy sets of 1,2,3
high box squats (like a half squat for explosiveness, and quad overload) working up to sets of 5
beltless deadlifts, light weights, set of 20 (i need to build up my lumber area i think this will help
pullups, or bent row, sets of 10
barbell curl and reverse curl, 4x10 each
grip work

let me know, the high rep deads should help build the strength of my back and add some mass, ill probablly start with 135 and slowly work up, also a mild form of cardio!

everyone else, ask questions and well try to answer![/quote]

Ever try a snatch grip dead.

17

[quote]horsepuss wrote:
bignate wrote:
id like to start a thread about ppl asking questions about seasonal training (aka while playing sports) since ive already had many and i think id be good to have as a record

so ill start it off:

sport: football

hows this routine look:
day 1: flat bench (close or regular)working up to a heavy single or triple
incline (close or regular, whichever the flat wasnt)10,8,6,4,2
dumbell shoulder presses 3x12
lateral raise 2x10
barbell skull crusher 3x10
planks 2-3 sets of 30 sec (weighted)
reverse hypers, 2-3 sets of 10-20

day 2: box squat(low), working to heavy sets of 1,2,3
high box squats (like a half squat for explosiveness, and quad overload) working up to sets of 5
beltless deadlifts, light weights, set of 20 (i need to build up my lumber area i think this will help
pullups, or bent row, sets of 10
barbell curl and reverse curl, 4x10 each
grip work

let me know, the high rep deads should help build the strength of my back and add some mass, ill probablly start with 135 and slowly work up, also a mild form of cardio!

everyone else, ask questions and well try to answer!

Ever try a snatch grip dead.

[/quote]

yeh this thread is way old, but ive never found myself to be able to get down low enough so that im not doing a stiff legg snatch dead ha, i pull mostly straight leg anyways so i havent found them to help me either

18

[quote]bignate wrote:
id like to start a thread about ppl asking questions about seasonal training (aka while playing sports) since ive already had many and i think id be good to have as a record

so ill start it off:

sport: football

hows this routine look:
day 1: flat bench (close or regular)working up to a heavy single or triple
incline (close or regular, whichever the flat wasnt)10,8,6,4,2
dumbell shoulder presses 3x12
lateral raise 2x10
barbell skull crusher 3x10
planks 2-3 sets of 30 sec (weighted)
reverse hypers, 2-3 sets of 10-20
[/quote]

I would stay away from heavy singles in season. I also wouldn’t go so heavy or do so many sets on exercise #2, and I wouldn’t use more than 1 BB pressing movement per session.

Again, watch the heavy singles. You may also want to get the bar off your back if your shoulders and elbows start getting beat up, so zerchers, rack pulls, trap bar DLs, safety bar, manta ray, etc could all help.

In season is not really the time to work on weaknesses. Save it for after the season. High rep deads are also notorious for DOMS, so I would avoid them and anything else that’s going to make you sore.

I don’t know if you do any single leg stuff currently, but if you are then that would be a worthwhile addition, just keep the volume relatively low.

My .02

In season training is primarily for maintenance after you get through the first month or so. Keep that in mind.

19

[quote]bignate wrote:
horsepuss wrote:
bignate wrote:
id like to start a thread about ppl asking questions about seasonal training (aka while playing sports) since ive already had many and i think id be good to have as a record

so ill start it off:

sport: football

hows this routine look:
day 1: flat bench (close or regular)working up to a heavy single or triple
incline (close or regular, whichever the flat wasnt)10,8,6,4,2
dumbell shoulder presses 3x12
lateral raise 2x10
barbell skull crusher 3x10
planks 2-3 sets of 30 sec (weighted)
reverse hypers, 2-3 sets of 10-20

day 2: box squat(low), working to heavy sets of 1,2,3
high box squats (like a half squat for explosiveness, and quad overload) working up to sets of 5
beltless deadlifts, light weights, set of 20 (i need to build up my lumber area i think this will help
pullups, or bent row, sets of 10
barbell curl and reverse curl, 4x10 each
grip work

let me know, the high rep deads should help build the strength of my back and add some mass, ill probablly start with 135 and slowly work up, also a mild form of cardio!

everyone else, ask questions and well try to answer!

Ever try a snatch grip dead.

yeh this thread is way old, but ive never found myself to be able to get down low enough so that im not doing a stiff legg snatch dead ha, i pull mostly straight leg anyways so i havent found them to help me either[/quote]

sounds like you need to work on your flexebility.

20

[quote]horsepuss wrote:
bignate wrote:
horsepuss wrote:
bignate wrote:
id like to start a thread about ppl asking questions about seasonal training (aka while playing sports) since ive already had many and i think id be good to have as a record

so ill start it off:

sport: football

hows this routine look:
day 1: flat bench (close or regular)working up to a heavy single or triple
incline (close or regular, whichever the flat wasnt)10,8,6,4,2
dumbell shoulder presses 3x12
lateral raise 2x10
barbell skull crusher 3x10
planks 2-3 sets of 30 sec (weighted)
reverse hypers, 2-3 sets of 10-20

day 2: box squat(low), working to heavy sets of 1,2,3
high box squats (like a half squat for explosiveness, and quad overload) working up to sets of 5
beltless deadlifts, light weights, set of 20 (i need to build up my lumber area i think this will help
pullups, or bent row, sets of 10
barbell curl and reverse curl, 4x10 each
grip work

let me know, the high rep deads should help build the strength of my back and add some mass, ill probablly start with 135 and slowly work up, also a mild form of cardio!

everyone else, ask questions and well try to answer!

Ever try a snatch grip dead.

yeh this thread is way old, but ive never found myself to be able to get down low enough so that im not doing a stiff legg snatch dead ha, i pull mostly straight leg anyways so i havent found them to help me either

sounds like you need to work on your flexebility.
[/quote]

idk i have long ass legs, i stretch daily can touch my toes and all that good shit, but i dont really see the benefits of the exercise currently as i have been moving my deadlift up alot recently