14 Comments

1. Charles makes this comment

   Wednesday, 26 August 2009

   Hey Joe great articles great workouts I just have one question for you can you put something together for someone who plays basketball a lot. I have been following your program for about 3 yrs and my strength is up and my hops are awesome but I just would like to see something put together for us who play basketball please.

2. Charles makes this comment

   Wednesday, 26 August 2009

   Joe I would like to say thanks fr your workouts I have been following them for about 3 years now and I would have to say that the leg greatest gains workout was one of the toughest workout that you have to offer. Great workout thanks.

3. Nick makes this comment

   Saturday, 15 August 2009

   Great workout program Joe yet I still cannot understand how box squats transfer to sport performance with your athletes. I understand their usefulness for training towards powerlifting but not for athletics. I am glad you included your variation of the bulgarian split squat as it transfers to sports much more with the focus on the VMO and glute. I think the workout would be better with free squats or with snatch grip deadlifts on a podium. The reason as to why I argue for snatch deadlifts on a podium is because if bulletproofs the posterior chain which is found to be weak in highschool and college atheletes and once the athlelets posterior chain is strong enough a mini squat cycle can be followed. Any thoughts Joe and by the way I enjoy the site.

4. kenneth makes this comment

   Saturday, 08 August 2009

   hey joe i know you use your training methods for all types of ball players n various sports but have you had the chance to train any MMA fighters yet and if so how's it going?

5. alaa makes this comment

   Saturday, 11 July 2009

   Joe would this be a good leg workout to improve vertical jump? and what would you say are workouts that maximizes a persons vertical jump for example a squat but with how much weight and set and reps? and i love the new strong movie

6. Joe Mullins makes this comment

   Tuesday, 30 June 2009

   I have a quick question, if you had to provide the same information for your greatest gains using an upper body workout, what would it be. Thanks for the great info, JOE M

7. David makes this comment

   Saturday, 27 June 2009

   offtopic but since I seen Joe answers here; do you still cycle full range and partial range motions for ME upper body? like : week 1&2 close grip week 3&4 board press and so on

8. tabish makes this comment

   Wednesday, 24 June 2009

   Did this yesterday..legs feel like jello. feels totally awesome. sprints tomorrow!

9. Joe D. makes this comment

   Tuesday, 23 June 2009

   Brian - THANK YOU! You're post is exactly right...I couldn't have said it better. I thought the article was pretty straightforward and easy to "get"...the sole purpose was to simply provide the readers with a great workout that worked for me in the past. Nothing more; nothing less.

10. David makes this comment

    Tuesday, 23 June 2009

    on a completely different note(i just have to get a 2nd opinion): using WS4SB II template seems a bit more practical in the pre-season(having 2 speed days and 1 strongman in addition to ME's). I do understand that WS4SB II and III are general advice but i guess starting speed work with WS4SB II will be the best thing to do since i have a solid template, then i'll set up my own template.

11. David makes this comment

    Tuesday, 23 June 2009

    Allen: about the calves maybe you're right. and i got the lunges thing from the general template defranco has put originally in WS4SB III. In the conditioning template he removes them completely, but then again its just general idea and he has them in WS4SB II. Brian: What defranco wrote in the article carrys out to what he wrote in WS4SB III and II, i won't doubt that, but he lays this in his article: "You'll train your lower body only one day per week, with four exercises, to achieve one goal: massive, powerful legs." ok, on second though you're right. he says TRAIN your lower body one day per week, he doesn't say you can't run(or maybe it do count, maybe it doesn't). I guess this eliminates strongman though. if this is a sample lower body workout ws4sb style then great.

12. Brian makes this comment

    Tuesday, 23 June 2009

    Its probably because the article wasn't titled "Pre Season Lower Body Training for Athletes". The article is about nothing more than a workout that Joe D had success with in the past. Same thing with calf raises, they were included to make a complete leg training program. Would he include them in a pre season training plan for an athlete? Maybe, maybe not. But they are a part of a general purpose leg workout that trains all muscles of the lower body. The context of this article is more simple than you are making it. the workout in the article is pretty much the exact template that is in all of his WSFSB articles and those show you exactly how to work in sprinting, strongman, ect.

13. Allen makes this comment

    Tuesday, 23 June 2009

    if you have stronger calfs, it helps you push harder...im not sure why but its just the way it goes. im not sure why you said you think the lunges should be removed though

14. David makes this comment

    Tuesday, 23 June 2009

    I'm a huge fan of defrancos and following his routine(and gaining strength and speed) but I find it kinda wierd that defranco posts this article during the pre-season time. Defranco says that do only 1 lower body workout, but what about speed training days? what about strongman? and i thought that lunges should be removed during the pre-season because of the sprinting and strongman. not trying to criticize, maybe i'm missing something. oh, and what's the deal with calf raises? i was always thinking that they contribute non to sprinting, jumping or moving heavier weights.