Can anyone give me some good bench routines for high school athletes. Keep in mind this is a weightlifting team and they will be working out 4 days a week. Things like floor press or board press or use of bands are not accessible for us. JUst any routines of the bench and supplemental excerises. If you can, please be specific and include percentages if you use them or things like that. Thank you.
Most people pray for a lighter load in life...ever thought of praying for a stronger back?
Goals as of 2/08/11 (current) goal:
Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011
If you are talking about high school athletes, then I would start at WS4SB3 which is a 4 day training template. Don't forget that its not just bench that needs to be trained. WS4SB3 has specific sections for athletes, football players, basketball players and would suit your high school lifters.
do you have a link for that?
5/3/1 would also work.
I wonder how long they can possibly let you stay around n00b.
5/3/1 is great especially if you don't want to use boards, chains, or bands. The $20 investment in the book is well worth it. It lays out the program, the accessory work, and the conditioning. You run it 2, 3, or 4 days a week. However, it's probably not the best program to use if you're training athletes during the season. It would be great for off-season work. Check out www.elitefts.com for a lot of help on training high school kids. There's plenty of good, reliable info on there.
n00bs - programs for n00bs e.g. SS
Intermediates - programs like WS4SB3, Madcow 5x5 etc
Advanced - Dogg Crapp, Jim Wendler 5/3/1, Shotgun etc
A common question on many boards is what is the best program?, and people will say X, Y or Z without looking at the target audience who may be a n00b who can't squat 3x weekly for example.
Where is the specific programming for basketball players or football players in the 5/3/1? I would like to hear any proper scientific arguments you have. I would also like high school coaches and people who work with high school athletes to chime in.
Lol, why do you think 5/3/1 is such advanced programming?
Noob, please read carefully so we can all avoid unnecessary arguments. The OP was asking for a program for a high school LIFTING team. Not a specific sport. With large groups like the ones usually found in a high school weight room sometimes the best program is the simplest just because of the lack of supervision, spotters, etc. And considering most coaches only have a limited amount of time they can spend with a group or team 5/3/1 will allow them to focus on the major lifts and leave any of the accessory stuff for the guys who actually want to take the time and do them on their own time.
If these kids are relatively new to strength training, more important than the program they are running is the coaching they are getting. Newer trainees can make progress by doing basic programs, if they are coached well. Remember not everyone can succeed on a given program, as not every kid has the same lifestyle, food, dedication, sleep issues, GPP levels, genetics, etc. Also, understand your training timetable, for instance, is it necessary for them to peak and taper at any point; when to deload; when to wave intensity and volume, etc.
What's important as a coach is taking note of all this and monitoring progress and failure and responding to that (addressing poor technique, changing programs, addressing weak points, etc). Coaching is not simply handing out a sheet of paper with percentages and a few exercises written down. If these kids leave high school with the ability to write their own program and understand what they are doing, you did your job.
Trample the weak, hurdle the dead
Satisfaction is the Death of Desire...