- Joined
- Nov 2, 2011
- Messages
- 5,920
Yeah I think there is a minimum required level of strength and the law of diminishing returns kicks in. And like you said, leverage and technique matter a ton for hitting high numbers. Again subject to have certain minimizing standards. Point being a OL with 500 pound bench isn’t better than a 450 pound or 400 pound guy because of his bench.
I read this guys article maybe 5 years ago on elitefts and his high school program was pretty much what I’d have said I did in my late 20s and 30s.
Plug & Play Conjugate Football Programming
www.jasonbrowncoaching.com
As I get older 1) I realize for HS this training works for seniors and maybe juniors, but how many people can even squat right at heavy load or even need west side speed work day when they are still piling on gains doing basic 5x5 programs? 2) it develops power but what about power in the transversal plane? (A question I’d never ask until I got old and wondered why my hips and shoulders were tight!). The older I get the more I like sleds and explosive med ball throws in addition to heavy iron.
Anyway, if I was trying to build raw strength and power for an athlete rather than a power lifter, I’d milk a 5x5 to build up the pathways and then flip to conjugate on main lifts but I’m not sure I’d go 1-3 rep range frequently and I’d try to push for increases in the 5 rep range as the 1 rep “training max” probably isn’t worth the risk of injury / beating on joints. It’s all interesting stuff.
Rocky vs Drago . . . which work out you doing? Rocky IV reference and I surely hope the Russian's name is Drago