I've already written about the need to train movements not muscles. Now it's time to put some structure around this idea and build a strength program.
For an off-season program, I recommend a 3- or 4-day lifting program. Stay tuned for a complimentary off season conditioning program for speed and power athletes in a later post.
In season, the 2-day strength program works great. Be sure to get adequate rest between sessions, usually 48-72 hours depending on the sum total of your intensity and volume of your training week, including track workouts.
Below are the templates for 4-day, 3-day, and 2-day training weeks based on the recommendations of Coach dos Remedios and Coach Mike Boyle.
Google the word "workouts" and you get thousands of sites offering ideas, programs, and exercises---most are exactly the same as the ones I used in high school in the 1980's. Flip through any muscle or mens magazine and you see the same cookie cutter, body part, isolation exercises that people in the gym have been doing for fifty years. Really? Are you telling me that the strength and conditioning profession hasn't progressed at all in the last few decades?
I refuse to believe the strength and conditioning profession hasn't processed at all in the last few decades.
Given that more and more athletes are performing at a higher level recently, I have to think that their training methods have progressed. So I set out to learn what methods are currently being used to take average athletes and transform them into division 1 athletes.
Enter Coach Robert dos Remedios, MA, CSCS and Coach Nick Winkelman from EXOS. Coach Dos coaches at College of the Canyons in Southern California. It is his job to transform average athletes into division 1 scholarship prospects. He is one of the best at what he does and his success rate backs this up. Coach Winkelman is in charge of the EXOS Combine Training Program. He is the one that trains athletes to perform at the college football combine. This is the strength program they use.