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Thread: GPP Hill Work (American Football): @RB34

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  1. #1

    GPP Hill Work (American Football): @RB34

    Your inbox is full RB34.

    Yeah I remember the thread; I don't know where the thread is but the Hill Progression was:

    -Done on M/W/F along with Explosive MB Throws, Jumps, and Weights.
    Wk1: 4/10yd + 4/20yd + 4/30yd (Walk back rest per rep, 2-3 min. between sets)
    Wk2: 3x(3x30yd) (1 min. rest rep, 3 min. between sets)
    Wk3: 2x(5x30yd) (2 min. rest rep, 4 min. between sets)
    Wk4: 2x(4x30yd) (3 min. rest rep, 5 min. between sets)

    I assume that was all you were looking for from the thread. If I remember correctly all I did was outline my microcycle so If you want anything else just let me know.

    Just finished this up on Friday too; went really well cleaned up my body comp, put on some good muscle, increased fitness, strengthened a few imbalances/weaknesses.

  2. #2
    Member RB34's Avatar
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    Thanks, you can list more details if you want.. What was the volume of tempo work and weight work - did you do any post testing?

  3. #3
    Tempo was 2x a week going from:
    Wk1: 10x50yd + 7x100yd
    Wk2: 10x50yd + 10x80yd
    Wk3: 5x100yd + 10x90yd
    Wk4: 5x100yd + 2x(10x50yd)

    Weights:
    -Monday (first two weeks unilateral work):
    Horizontal Press
    Hip/Knee Extension
    Horizontal Row
    Hip Extension

    -Wednesday:
    Total Body Auxiliary Circuit (30-40 total reps per exercise)

    -Friday:
    Same as Monday but at a progressed parameter (volume or intensity)

    Didn't exceed 70% on any lift; used a lot varied tempo (6-1-1, 1-4-1, 3-3-1, etc.)
    Volume varied from 10-36 lifts per exercise.
    Everything was a very simple progression.
    Rest between sets increased as with the intensity.

    I didn't test anything; but because you can 'test' MB throws every time you throw them (and I throw from the same place every time) I did increase each throw significantly (hit a 2-3 foot PR on the OHB throw).

    I'm also certain I increased 3-5 inches on Broad Jump (again take the caveat that this is all subjective as I didn't measure anything as I like to be organic and rely on 'feel' at least for this block).

    Next Block I plan to measure and track everything a little more often; probably the 3 MB throws, Broad or Vertical or both, 10yd or 20yd or 30yd, and this block is Max Strength so at the end of the 3 weeks and throughout I have the AREG option of setting a PR.

  4. #4
    Member RB34's Avatar
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    Will you stick with the shorter tempo runs? How did you like the tempo lifting?

  5. #5
    I'll be moving to a 50/50 split with the aerobic running being half of SPP Oxidative Drills (Backpedal, weave, 180 turn, etc.) and then the other half still as normal tempo; so the SPP Oxidative work is going to be shorter (<50yd) but I'll probably go anywhere from 50-100yd for the general runs.

    I've been using the tempo lifting for awhile now; usually with prehab work and if I have a weak muscle, etc.

    I think that 'tempo' lifting offers benefits at the beginning of the preparatory period because it re-ingrains proper technique, exposes the pathway longer, can help with proper recruitment, etc.

    I know Milo and Buddy are big on it and I tend to steal things from them after going back and analyzing their old programs.

  6. #6
    Member RB34's Avatar
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    The lifting tempo can be tough shit. What's the highest you going for your max strength block?

  7. #7
    Yeah it can be; 6 sec. eccentrics for 5 reps is a lot of time under tension.

    Set-Up
    Wk1-M: 5RM Th: 80%
    Wk2-M: 3RM Th: 85% (82.5% for Squat)
    Wk3-M: 1RM Th: 90% (85% for Squat)
    -The percents on Th are based off a training max (90% of best ever result)
    -The RM is based off special exercise results

    Mondays lifts are Special Exercises for the Squat and Bench Press and the maximum weight that can be handled will increase over the weeks for the Special exercises (ex. Parallel Front Squat, Full Back Squat, Parallel Box Squat and Incline, Floor Press, 1 Board + Chain).

    AREG is built in everyday for intensity on the RM days and the reps on the final sets (for instance if I have a projected 5RM on Incline of 195 but feel I can get 200 after warm-ups then I can go for it or if 195 is the selected weight and I feel I can get 1-2 extra reps I will do so), and AREG is built in for the final workout on Th; attempt of a max single is allowed.

  8. #8
    Quote Originally Posted by qb0708 View Post
    Yeah it can be; 6 sec. eccentrics for 5 reps is a lot of time under tension.

    Set-Up
    Wk1-M: 5RM Th: 80%
    Wk2-M: 3RM Th: 85% (82.5% for Squat)
    Wk3-M: 1RM Th: 90% (85% for Squat)
    -The percents on Th are based off a training max (90% of best ever result)
    -The RM is based off special exercise results

    Mondays lifts are Special Exercises for the Squat and Bench Press and the maximum weight that can be handled will increase over the weeks for the Special exercises (ex. Parallel Front Squat, Full Back Squat, Parallel Box Squat and Incline, Floor Press, 1 Board + Chain).

    AREG is built in everyday for intensity on the RM days and the reps on the final sets (for instance if I have a projected 5RM on Incline of 195 but feel I can get 200 after warm-ups then I can go for it or if 195 is the selected weight and I feel I can get 1-2 extra reps I will do so), and AREG is built in for the final workout on Th; attempt of a max single is allowed.
    qb, I like your setup for the hill work and I like your selection of weight room exercises, but I have a quick question on the following...

    Wk2-M: 3RM Th: 85% (82.5% for Squat)
    Wk3-M: 1RM Th: 90% (85% for Squat)
    -The percents on Th are based off a training max (90% of best ever result)
    What is the number in brackets? I interpret the first number to be the % based on 90% and the number in brackets to be the % off of true 1RM, but the numbers don't jive. What do you actually mean with the two different %?

  9. #9
    The first % is in Reference to the Bench Press, the parentheses is the % for the Squat.

    So Bench Press-Wk1: 80% Wk2: 85% Wk3: 90% and Squat-Wk1: 80% Wk2: 82.5% Wk3: 85%

    Both are based off of a 90% Tfm

    This is done because I am also doing Explosive Med Ball Throws, Alactic Sprints, Jumps, and Alactic Positional Drills.

  10. #10
    Quote Originally Posted by qb0708 View Post
    The first % is in Reference to the Bench Press, the parentheses is the % for the Squat.

    So Bench Press-Wk1: 80% Wk2: 85% Wk3: 90% and Squat-Wk1: 80% Wk2: 82.5% Wk3: 85%

    Both are based off of a 90% Tfm

    This is done because I am also doing Explosive Med Ball Throws, Alactic Sprints, Jumps, and Alactic Positional Drills.
    Sorry can you please explain - I don't understand:

    Mon: Special exercises???
    Box squat work up to heavy 5-3-1rm???
    Floor press
    Hypers
    Row

    Thur: Classic lifts???
    Squat 80% of 90% of 1rm. Ex: 1rep max 100 use 75lbs for how many reps??
    Bench
    Rdl
    Rows

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