Basic Strength Training Template Part 3
In the last of the basic strength template series, I will go over a deadlift based routine .
Form here is very for a proper deadlift important. Here is your checklist:
A . Bow from waist with chest and head up (please don't look down!)
B . Legs are slightly bent but you are not in a squat position ....think athletic stance
C . As you pull weight up, head and chest remain up. Pull up to a full stand and then "throw your hips forward" ...like a thrust.
Warmup for 10 reps and then pick a weight that is about 5 on a scale of 1-10. 10 being very heavy for your next warmup. Do 5 reps.
Workout weight will be a weight you can handle for 5 reps for 4 sets. This should be about a 7 on your toughness scale.
If you have been deadlifting and have a max lift of more than twice your body wt., then do 3 sets of 3 with 70% of max.
Less than twice your bodywt.,then stick with 4x5.
Exercise #2 - Either good mornings or RDL's. for 3x8-10.
Exercise #3 -Either single leg elevated on bench and other leg on low box with shoes off. Take a DB and place it in hand of leg that is on the bench. Squat as low as possible. This exercise will hit your glutes and hammies. Or any lunge variation. 3 x8-10
Exercise #4 - Either ball curls with Swiss ball, kettlebell swings or glute/ham raises. 3 x10-12
Core - MB slams.Bring Med. ball over head.raise up on toes and then slam weighted ball into ground by a hard throw. 3x10. If you can get a non-bouncing Med. ball even better.
As you can see this is strictly a strength program. I did not include warm up prep or power work.
Good Luck and have fun
Coach Ford CSCS
PS for those Football players out there, check out Coach Carlisle's Total Football Training DVD. A very good DVD.
Check out link below
Total Football Training DVD
Complete Speed Training DVD
North/South Football DVD
Developing Young Athletes
Resisted Sled with Olympic Weights
Sports Speed Products