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  Maximum Effort Training for the Front SevenJoe Kenn, Arizona State UniversityFor  Following the lead of 3 of the most recent articles posted q   Max Effort Waves (May 2005) Jim Wendler q   Making Max Effort Easy (April 2005) Jim Wendler q   Davidson College Football (April 2005) Jim WenderI have compiled our data (I am a numbers junkie when it comes to traininginformation) from our winter and spring programs for our Gold Front SevenGroup. Before you start scratching your head, I will define what the Gold FrontSeven Group is for you. Better yet, I will give you a brief synopsis of our 3 StepTraining Plan. This plan is based on the athlete’s abilities in the strength-trainingprogram. We look at previous training experience before entering our program.This will help us determine a training age. Athletes are also placed into a specificprogram based on their overall strength levels and the progress they have madein our program. This will determine how he progresses during his career.Obviously, their abilities on the football field are also taken into consideration.Our program continues to be an evolutionary process. We are always striving togive our athletes a program that can improve general physical fitness attributesand work capacity. 3 Step Training Plan Step 1 – Intensification Program  All of our incoming freshmen start in our Intensification Program that consistsprimarily of General Physical Preparedness (GPP) circuits and technical work onthe foundation movements of the program.This program is generally 15 - 24 weeks in duration. Those incoming freshmanwho begin there training on campus during the summer program will begin a 6-9week GPP program to improve overall conditioning levels for their first collegetraining camp. A 15-week program that lasts the duration of the fall academicterm follows this.General Goals for Developmental Program1 – Increase work capacity2 – Designate improvement areas3 – Teach the strength training movements under our direction4 – Educate the athlete on our methodology and terminology Step 2 – The Maroon Program The Maroon Program is a program geared around the modified maximum effortmethod (1-6 repetitions) and the modified repeated effort method of training.  The dynamic effort method of training is introduced at this time. Regardless of the method being utilized we are also introducing maximum concentricacceleration to all movements.During this program the foundation movements have little variation. We aretrying to continue to perfect each athlete’s individual techniques. Our trainingplan is a hybrid of traditional and concurrent/conjugated sequencing. Thisprogram is geared towards all players regardless of position (exception QB’s andSpecialists). 1st, 2nd and 3rd year players depending on their overall abilitygenerally do this program. Junior College players begin their strength trainingcareers at ASU on the Maroon Program.General Goals for the Maroon Program1 – GET STRONG!2 – Decrease Body Fat/Increase Lean Body Mass Step 3 – The Gold Program The Gold Program is the last step of an athlete’s strength training career at ASU. At this time we separate the athletes into two groups, Outside the Box and FrontSeven. The Outside the Box positions are; Quarterbacks Specialists, Wide Outs,Running Backs, Corner Backs, and Safeties. Front Seven Positions are; OffensiveLinemen, Tight Ends, Fullbacks, H-Backs, Defensive Tackles, Defensive Ends, andLinebackers.This Program is designed for those athletes who are entering the 4 th and 5 th yearof our program. Depending on the physical maturity of an athlete we will have3 rd year and on occasion 2 nd year players progress quickly to the gold program.This separation occurs because in our opinion the athlete is now prepared for themore specialized development of strength needed at this time in his career. Thiswill allow him to continue to improve his overall performance. These groupingare based on the level of contact (physical ness) of the position and the amountoverall running that occurs at a position.We utilize the concurrent/conjugate sequencing system for these athletes andfocus on one or two of the major strength-training traits (explosive strength,maximum strength, and strength endurance) and retain the other(s) during aspecific training program. The Dynamic Effort method is more pronounced inthis program especially with the Outside the Box group.  Goals of the Gold Program1 – Enhance the Dynamic Effort method and encourage the intent to moveexplosively2 – Increase Variety of Training/Movements – Keep the upper classmenchallenged3 – Continue to improve maximal strength levels and increase lean body massBy using a 3-step approach we have a built in motivation for our athletes tocontinue to improve to reach each level. This is especially true for those seekingadvancement to the gold group when they are entering their 3 rd or 4 th year inthe program and still are considered at the maroon level. Maximal Effort Rotations It is during the Gold Front 7 program that the athlete will be exposed to manyfoundation movements for maximal strength for total body, lower body, or upperbody development. The premise for the article was to give coaches anotherexample of how to rotate maximal effort movements for college aged footballplayers. We have had very good success with this method during thedevelopmental stage and competitive stage of the annual plan.Our goal for maximal effort rotations besides having the athlete strive for thegreatest amount of resistance to be lifted during the session is to keep theathlete challenged each time he steps into the strength complex.The cycles for both the Lower Body and Upper Body rotations were the sameduring the winter and spring programs. The cycle was based on a 5 work setprogression in an ascending fashion. The repetition scheme for the 3-week cyclewas a linear 5/3/1 repetition wave. WEEK 1 WEEK 2 WEEK 3 SET 1 – 55% x 5 SET 1 – 62.5% x 3 SET 1 – 70% x 1SET 2 – 62.5% x 5 SET 2 – 70% x 3 SET 2 – 77.5% x 1SET 3 – 70% x 5 SET 3 – 77.5% x 3 SET 3 – 85% x 1SET 4 – 77.5% x 5 SET 4 – 85% x 3 SET 4 – 92.5% x 1SET 5 – 85% x 5 SET 5 – 92.5% x 3 SET 5 – 101% x 1SET 6 – Bonus x5 SET 6 – Bonus x 3 SET 6 – Bonus x 1The bonus set was for those individuals who performed set 5 easily and it wasdetermined by the athlete and coach to exceed the projected goal of the work out. These percentages are guidelines and some athletes are taken off the scriptwhen necessary. Regardless of how we determine the load all athletes mustprogress through the five sets so that the basic data has validly from one athleteto another.  Lower Body Rotation To determine the structure of the 15 week plan it was determined that we wouldhave 5 – 3 week stages for our Winter/Spring strength programs. The BarbellBack Squat is our true foundation movement for the lower body so this is wherewe were going to end the rotation. We then went backwards as to whatexercises in order would prepare the athlete to exceed his best back squat. Ourrotation went as follows: q   Stage 1 weeks 1-3 Front Squat q   Stage 2 weeks 4-6 Safety Bar Box Squat q   Stage 3 weeks 7-9 Cambered Bar Box Squat q   Stage 4 weeks 10-12 Buffalo Bar Box Squat q   Stage 5 weeks 13-15 Barbell Back Squat   Data Collection of Lower Body Rotation q   Stage 1 – Front Squat   o   Percentage of Back Squat Max 76.7%   o   Range 60.2% - 91.1%   q   Stage 2 – Safety Bar Box Squat to Parallel Box   o   Percentage of Back Squat Max 83.4%   o   Range 71.4% - 97.3%   q   Stage 3 – Cambered Bar Box Squat to Parallel Box   o   Percentage of Back Squat Max 76%   o   Range 65.1% - 90.1%   q   Stage 4 – Buffalo Bar Box Squat to Parallel Box   o   Percentage of Back Squat Max 94.3%   o   Range 85.8% - 104.9%  Additional Data  Average 5 rep max compared to 1 rep max per movement = 79.83% Average 3 rep max compared to 1 rep max per movement   = 89.94%Safety Squat Bar Deadlift – Double Overhand Grip = 103.3% of Back Squat Lower Body Notes Front Squat – hand placement 2 choices, clean grip position or the athlete canutilize strapsSafety Squat Bar – hand placement – hands were placed on the yolksRegardless of Bar Variation we count the weight of the bar as 45 pounds
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