Safe Effective Strength Training
March 4 "To dare is to lose one's footing momentarily. To not dare is to lose oneself." -Soren Kierkegaard
Speaking to many coaches over the last few months, many state that they only have 3 power racks, 3 benches, and limited equipment. If this is the case, the coach can still put their athlete through productive training sessions.
Some coaches want their athletes to all start with the squat or some other exercise. This is not necessary. On the StrongerAthletes.com program and many others we would like our athletes to start with one of the major exercise: squats, deadlift, or bench press. If you only have 3 squat racks, 3 benches, 3 areas for deadlift, group them into 3's and start them at one of those stations. This will involve 27 people training at the same time, which is usually the amount for high school classes for weight training.
If you have your athletes train after school and have 40-50 athletes and have limited equipment then you might want to consider having them train 2 times per week. Half of the athletes con come in Monday-Wednesday, the other half Tuesday-Friday. This has worked very well with many programs and strength gains are still very good.
Remember StrongerAthletes.com recommends that athletes train 1-3 days per week. For most high school and college athletes 2 or 3 days seem to be equally productive. Coaches that do not believe in 2 days should give it a try for a few months. I think you will find in to be very successful. Remember it is not the number of workouts per week that is important, it is whether the athlete is progressing or not.
The weight room that has 5 or 6 of everything can have a higher capacity of athletes in the weight room. If the athlete starts with the squat, deadlift, or bench then they can move into other floor exercises such as dips, bent-over rows, and shoulder press. It is very important that a coach not just give a list of exercises and tell them to make sure they do them all because some athletes will do shoulder press or dips before bench press which should be avoided or curls or pulldowns, before deadlift again this could potentially cause injury to the bicep when doing deadlifts. Athletes should not do deadlifts with a tight bicep.
Organize the athletes so that your program is productive for all. Do not just take the attitude that I just want them to do the lifts just to get through them.
We would love to hear some of your methods to train your athletes for a practice or class period.
We regret to inform you that the Tampa Bay Bucs are no longer a Non-Olympic lift team. However, we wish Tony Dungy, and the Indianapolis Colts success with their Non-Olympic training.s
***No Liability is assumed for any information written on the StrongerAthlete.com website. No medical advice is given on exercise. This advice should be obtained from a licensed health-care practitioner. Before anyone begins any exercise program, always consult your doctor. The articles are written by coaches that are giving advice on a safe, productive, and efficient method of strength training.***