AMA v2

I've been an NFL strength and conditioning coach for the past 3 years and will be quitting after the current season for a plethora of reasons...My current qualifications are:

>B.S. in Exercise Physiology
>M.S. in Human Nutrition
>worked as a D1 strength and conditioning coach while obtaining my masters
>NATA certified Athletic Trainer
>NSCA certified Strength and Conditioning Specialist
>NASM certified Personal Trainer

Last thread seemed to get a good amount of attention and I have a few hours of free time so I thought I'd answer more questions if you guys wanted...Also, rough drafts of the Routines and Diet/Meal plan sections of the giant infographic I plan on dumping in the upcoming weeks are finished.

How old are you and what does it take to get to that level of knowledge you are at(time/connections wise)

What do you think about Norwegian frequency study? How you alter training frequency for strength and for hypertrophy?

Best way to improve speed and agility? Any drills or routines you would recommend?

Is Joe Flacko elite ?
Who has the biggest dong in the shower ?
Are there any Black punters/kickers ?
Was T.O. natty ?
How exaggerated are "listed" height / weight for players ?

>Omaha Omaha Red Bull 52 !

What kinds of exercises should I do if I want to have a strong body that's capable of more than just squats, deadlift and bench press?

Weakest and strongest lifts on your team?

what % of nfl players are on some sort of the stuff?

How to jump higher

34

>18 to 20 was just focusing on BS in ExPhys.
>"Senior" year of college I got involved with school athletics and was accepted into their assistant coaching program my department offered as my required internship. Also, declared double major in the human nutrition program that same year
>got PT and Athletic Trainer certification directly after graduating with BS in ExPhys
>was invited to stay on as an assistant coach full time
>got CSCC cert. the next year while finishing undergrad work in nutrition (this year fucking sucked...)
>Through TA-ing and coaching my masters was paid for by the university.
>26 to 29 was full time Strength and Conditioning Coaching with University
>Guy I went to school with that works in the office for the organization and a player I had also went to school with and consider one of my closest friends both got me a foot in the door with current position.

I really haven't had an "off" year yet... Burnout is one of the reasons I'm leaving

Assuming a natural trainee.
Strength: High volume, Low frequency, Low/High intensity (depending...)
Hypertrophy: Low volume, High Frequency, High intensity

I'll have more on this in depth for the guide I'm gonna be dumping for you guys

What activities will you be applying speed and agility to...?

Snatches from hang
Clean + Press from floor
Hip Thrusts
Heavy Sled work
Weighted chin-ups

Get to the point to where you can dead hang from a bar with your bodyweight and a half strapped to you for 5 minutes

At the elite level of sports performance we barely put any emphasis on maximal strength demonstrations. The risk isn't worth the reward...

We have a couple of guys who CAN pull 700, most everyone has over a 4 plate squat, and one lineman squats 800...

>How much should you rest inbetween sets. Do you guys use low rest period to mimic live games.

>Best cardio exercises to do

>what do you think of kettlebell swings

>What activities will you be applying speed and agility to...?
I'm a runningback and kickoff/punt returner, so yeah...

For nattys do you recommend low reps or high reps for size

How many raw onions do NFL players eat per day?

So I take it's close to 100% then?

How do workouts/exercises differ between position groups? For example do Linemen focus more on (random exercises) squats and bench whilst receivers focus more on cleans & Trap bar deadlift?

As I said in the other thread, nobody asks during the off season, doctor manipulated test levels make it hard to pinpoint regular old testosterone usage, every coach is infinitely more concerned with rampant party drug usage...

Vertical or sport specific?

>How much should you rest inbetween sets. Do you guys use low rest period to mimic live games.
We base intensity solely on exercise selection

>Best cardio exercises to do
Depends on goal of "cardio"...fat loss? Endurance training? Speed and conditioning. Ill outline all of them in the coming guide though.

>what do you think of kettlebell swings
I'm a big fan of kettlebells for general population lifters and strength training, but at elite levels they really don't have a place.

If you go swing properly they are fantastic, but for god fuck sake please learn the propper technique...

A combination of both

My best approximation is probably 70% if I had to bet my house.

About three fiddy

Depends on a significant amount of factors. A general recommendedations

>lift less and work on conditioning more.
>hill sprints
>sled work
>hill sprints
>sled work
>then more hill sprints and sled work

As far as agility drills and position specific work that's not my field. I just help you to build a bigger gas tank...

Every postion periodizes different training protocols, we tweak exercise selection, but it's very minor part of the bigger picture.

I would say, at least as far as the weight training is concerned, the training movements between different positions remains 90% the same...

Any suggestions for a baseball (I know it may not be your suit) player to throw and hit harder?

Awesome thread man, former D1 shot put and discus thrower here. Grateful to see the rise in popularity of hangs cleans, power cleans, etc. Looking forward to your guide

Looking forward to the guide op also do you do much with the rehab of injured players I know nfl players have access to insane rehab routines and procedures it would be nice to get a peek in at how they make full recoveries from what would be a career ending injury for the average person

>In your opinion what makes a successful athlete?
Also any advice you would give to a younger athlete trying to make it to the next level (D1)?

I want to join my local rec rugby team but I haven't done anything athletic since I was like 10. I've been working out for a while though I think I'm okay for strength.
What kind drills can I do to build some agility? I'm already doing some sprints on my own.

Any tips for coming back from an ACL tear? I'm a collegiate rugby player who blew up his knee and will have full patellar reconstruction done in 6 days. I've returned to full range of motion and have been working or strengthening my quads pre-surgery but I'm curious as to what I should expect/do once I'm no longer crippled

not OP
am You're already working on fitness which is good, definitely work endurance as well, try and hit a sub 12 min 2 mile and aim for a 5 min bronco time. As far as agility goes I'm of no use but for rugby, in general, get used to running with the ball in hand and passing and catching while running; that might require a friend

I've heard that rugby players need to be able to get off the floor quickly. I've also seen football players do a drill where they lay on the ground and then jump up on their feet as quick as they can. Would that be useful?

What's the strength coach scene like internationally? Any jobs outside the US? Any worthwhile certifications or degrees?

Upper back work is king...

>Hex-bar DL
>Heavy Dumbbell Reverse Flyes on the back extension chair
>High Pulls
>Power Cleans + Snatches from hang
>unilateral Upright Dumbbell Rows

Also, to keep your shoulder complex in tip top shape...

Every morning:
>do Joe DeFranco's Limber 11 and Simple 6...
>do 3x20 of the RBand Pull-aparts (in the simple 6)
>do 3x20 of overhead RBand Pull-aparts (extra)
>do both internal and external RBand rotator cuff work each morning
>dead hand 3 minutes

Most everything can be fixed...and what if I told you human growth hormone has been playing a part in accelerated healing modalities for the past 12 years or so ...

But other than that it's like you said, access to the best of the best when it comes to cutting edge orthopedic surgery, rehab, and modalities.

I'll have a portion of the guide I'm making addressing this...there's some tough answers coming unfortunately...

From an athletic perspective knee injuries are tricky...

An average person can make a total recovery and be back to 100% as far as functionality is concerned with the technology now. Even as far as weight training is concerned, with proper lower body exercise selection and mobility work, there's really no reason to fret about a knee injury.

However...

I've only seen the truly exceptional bounce back to 100% pre-injury performance after something such as your case... :/

Oh wait. I just described burpees, didn't I? Lol.

I have mild low back discomfort stemming from ATP, is there a stretching protocol you could recommend for this?

Maybe John DeMarco's Top 10 and Sexy 7 or something?

whats the deal with hypertrophy coach??? have you ever trained wrestlers...not pro wrestlers obv but collegiate, olympic, hs. have you trained martial artists?

As far as the guide I'm making concerned so far I have:

1. Basic Linear Progression Weight Training Routine
2. My personal favorite Texas Method Template
3. My Hypertrophy Specific Weight Training split
4. Individual movement explanations + body part specific training protocols
5. Mobility Work and Injury Prevention / Correction
6.Building Speed and Endurance
7. Diet Forward and Meme Busting
8. Daily Diet Outlines
9. Recipes
10. (((Supplementation)))
11. Sleep
12. Sport Specific Training Protocols
13. What it takes to build "athleticism"
14. Misc. Information

Let me know if there's any other suggestion anyone would like touched upon

how 2 get gf

Are u the guy who used to be "roommates" with Aaron Rodgers?

if your rec team coaches have even half a brain, they will burpee you to death. Get really good at them if you don't want to hate life as much later


so you're saying there's some small degree hope for a crippled bastard like me; I'll take it

Yes, literally everyone should be doing Joe DeFranco's Limber 11 and Simple 6 every morning.

>stretch Hip flexors and Spinal erectors
>directly strengthen glutes, abs, and hamstrings
>look into Louie Simmons' Reverse Hyperextension machine
>start sleeping flat on your back with one firm pillow under head, 2 firm pillows under your calves, and one pillow on top of your torso (to stop you from turning)

All elite level athletes do hypertrophy work. It's just the way it is...Veeky Forums will meme you into thinking otherwise.

I have not directly trained martial artists or wrestlers at the collegiate level, but I do have a friend that coaches at the UFC training facility in las vegas and I've learned a lot from him, at least as an MMA fan.

I will say this once...DO NOT LET YOUR SONS WRESTLE IN HIGH SCHOOL. The sport breeds manlets do to restrictive diet protocols during literally the most important physical growth period in males...

I am not

You have the right mentality bro. You'll make it

Sounds amazing, can't wait!

>Strength: High volume, Low frequency, Low/High intensity (depending...)
>Hypertrophy: Low volume, High Frequency, High intensity
Seems counter-intuitive and the opposite?

How is benching many reps at low weight going to get you stronger? Unless I misinterpret

You got those flipped around user

For strength specific training:

High volume: meaning large amounts of sets per movement (not necessarily reps) and a higher total amount of poundage lifted

Low frequency: meaning a larger amount of recovery time before training a certain movement again.
(i.e. progressing OHP one week and bench the next or progressing squat one week and deadlift the next.)

High/Low intensity: meaning that you could need up to 5 minute rest times between 5x5 working sets of back squats, or you could be doing 10 sets of singles with 70% of your DL working set weight with 60 to 90 seconds rest times between singles.

Sorry about that I could see how the original response could be misinterpreted

Sorry bro forgot the trip and was making sure you knew you got your (you)

In the off-season how would you balance speed work and lower body gym work (ie weights)?

What would be an ideal weekly schedule for someone looking to build speed and strength?

This is when periodization comes into play...

If you are periodizing strength + hypertrophy it's gonna look something like 3 to 4 days of weight training and 1 to maybe 2 days of conditioning work a week...

If you are periodizing speed work you could be looking at 2 weight training sessions every 10 to 12 days and the rest speed and conditioning work.

It all depends on sport, position within sport, strength / speed levels, desired strength / speed levels...etc.

What does your current routine look like?

How is this routine?

I made it myself by pulling stuff from exrx.net

It's honestly really bad...

I'm about to leave for the night, but don't worry bro the routines are coming soon i promise

Have you ever used motion capture data to evaluate progress in athletes? If not, would you find useful to know velocity, acceleration and jerk for center of mass and limbs?

Bump

>are there any black punters
Raiders marquet king.

What execries would you recomen for someone looking to gain enough strength to become a ROLB(non pass rushing)

How to walk on to local d1 college football team? Benching 225 for about 15, 40 about 4.7. Atm 6'0" 205. Looking to play safety, what do you think are my odds? Never really had a chance to play college ball out of high school, 22 years old right now.

Do you think NFL off-season strength and conditioning routines would carry over to rugby (play fullback and wing, roughly analogous to runningback)? There's a lot of resources for gridiron on the internet, but everything for rugby is kind of vague, and honestly what there is looks like bullshit

nvm I think he's long gone

He said he'll be back.

Legit would pay bitcoin for that kinda info. Cool that you are giving it for free to a bunch of weebos who will never use it

Hey. I'll use it, sir.

These threads are legendary. Most useful theads on fit by far.

Goddamn, this is exciting stuff!

>hill sprints and sled work, along with conditioning
I've got sled work programmed into my workouts, hill sprints aren't a possibilty at the moment, so I'm doing HIIT sprints/fartlek instead. I assume that would be an okay substitute.

Thanks for your help by the way buddy.

>Strength: High volume, Low frequency, Low/High intensity (depending...)
>Hypertrophy: Low volume, High Frequency, High intensity

>hypertrophy
>low volume

get the fuck out lmao, hypertrophy blocks have higher volume than peaking blocks or general strength blocks