Speed and Strength: Testing Methods

Everyone has a different idea on what we should test, how and why. I used to be a 2-rep max tester for bench, back squat, and hang clean. Then I progressed to 2-rep for bench, front squat and hang clean. All in all, I really couldn’t see total “gains” because I didn’t test on day one. I didn’t because it wasn’t safe; guys weren’t prepared physically, and the lifts and spotting techniques hadn’t been properly taught on day 1 or even week 1. On top of that, it took two years to teach the kids proper depth on squats in order to test them and count them. We would lose more time putting weight on and off and doing 1″ squats that didn’t count.

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Strength: Unilateral Workout Vol 3

You can’t just lift on both feet (and definitely not from your seat). You have to isolate an arm or leg and condition your body to working that way. Sports are played on one leg or using one arm. Includes a warm up, workout, and cool down.

FREE ARTICLE- 10 Unilateral Lifts

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Strength: 10 Unilateral Lifts

As a football coach many times you become a de-facto strength and speed coach either because you’re the header, or because you’re the only assistant on-campus or maybe you just have enthusiasm for the topic and are willing to learn. In my experience, it was because I was a little of all of these factors. Through my time lifting not only for my own benefit but for the benefit of my program, I’ve discovered that I need to trick my body while keeping myself engaged. Not just that but after clinics, reading books, and meeting with strength coaches I’ve discovered what is important in the strength world as a football coach, not a body builder or beach body stud (of which I’m neither).

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