What Max effort movements do you us for upper and lower body days with your athletes?
What grip width do you have your guys use on the bench press and does it change from Max Effort days to Dynamic Effort days?
Could you go over how you teach the box squat? Do you use a very wide stance like a powerlifter and what size boxes do you use?
Thanks in advance,
I use a variety of max effort movements in the training of my athletes (way too many to list here). I will give you a list of some of my favorites. These exercises have gotten many of my athletes very strong!
UPPER BODY MAX EFFORT LIFTS
* Remember that these are more “traditional” max effort lifts popularized by Westside Barbell Club. They can benefit most athletes and I especially like them for football players. Don’t be afraid to “think outside the box”, though. For example, I may use more barbell push jerks and incline barbell bench presses as max effort exercises with my basketball players. And remember that not all max effort lifts have to be “pushing” exercises. I like using weighted chins and bent-over dumbell rows as max effort lifts for wrestlers and baseball players.
LOWER BODY MAX EFFORT LIFTS
As far as the grips that I use with my athletes on the bench press – I use many. Generally I favor closer grips (14” – 18” apart) during training on max effort and dynamic days. We usually only practice a wider grip with college football players training for the NFL Combine’s 225lb. bench press test. Basically, a wider grip shortens the distance the bar has to travel. Once the Combine training is over, we go back to benching with a narrower grip and “tucking” the upper arms in close to the upper body.
As far as box squat stances, I usually box squat with a wide stance with my athletes. (Although we don’t go as wide as competitive powerlifters.) The box height varies from 6” from the ground to 2” above parallel. This depends on the athlete that I’m training and the goal of the session. I teach the form exactly how a traditional box squat would be taught. I do stray from traditional box squat technique every now and then with my athletes, though. For example, with non-powerlifters I sometimes teach dynamic box squats without “sitting back”. The box is just used to set the depth of the squat, so it’s not really a box squat after all. I have a reason behind doing this but it’s a whole other topic.
Thanks for the question.
Q: Hey Joe,
I have a bunch of questions to ask you, hope you don’t mind. I’ll start with the simple ones first!
I know you are really busy, so if you feel these are too many questions to answer and you feel I should be paying for this then I’m more than happy to. Unfortunately, where I come from (Scotland) coaches don’t even know about Olympic lifts, periodization, e.t.c. In order to go pro in Europe (volleyball) I’m pretty much trying to self-coach myself, so people like you are a godsend. I love your website keep up the good work!!
Wow! You’ve just blasted me with a lot of questions. I’ll give you some feedback on each, but I don’t have all day.
David, I hope my guidelines help. I respect the fact that you are dedicated enough to self-coach and educate yourself. With your determination, you will definitely be successful.
Have you ever used L-Tyrosine? I know you’re a fan of Magnesium but I never heard you talk about supplementing with L-Tyrosine. Can this supplement be beneficial for athletes?
By the way, your website rocks!
I look at the training pics
for motivation before I go to the gym everyday!
A: : Eddie,
You’ve never heard me talk about L-Tyrosine because no one ever asked! I’ve been a huge advocate of L-Tyrosine for years! It has remained a “staple” in my supplementation program for many years now. I swear by the stuff.
L-Tyrosine is an amino acid that became popular due to its “stimulating” effect. This is not the nervous/jittery stimulation you get from caffeine or ephedrine, though. You see, L-Tyrosine is a pre-curser to many of the “feel-good” neurotransmitters in your brain (epinephrine, norepinephrine, etc.). It also helps increase nerve transmission from the brain to the muscle, activating more motor units and creating more strength. (Remember that the nervous system is the most overlooked component of strength training. If the nerve doesn’t activate the muscle, the muscle can’t contract and you can’t lift heavy weights!)
So if you’re looking for a non-nerve-rattling pre-workout “stimulant” give a couple of grams of L-Tyrosine a try. I suggest 3-5 grams of free-form L-Tyrosine with a protein-only shake (not a carb drink!) about 30 minutes before you workout. You may be very pleased with the results!
Site by Yellow House Design