Auburn Training

[Shades McCool]

For those of you who had more questions about the sort of training my brother does playing football at Auburn here I go.

Well I know for a fact that they do squats. Not only do they do deep back squats, they also do front squats. They also clean, hang clean, snatch and hang snatch. They do bench and close grip bench(which is only on thumb length closer than their normal bench). The kicker is that they use a fat bar for most of these core excerises.

I know they also do many aux. excerises such a military press, ect. They do many many abs...they concentrate on their abs a lot.

Now to some of the other training methods. The use "The Hill" every workout. The hill is a 20 yard long incline that is at 45 degrees. They maily do sprints up the hill with weighted vests on. They do between 30-40 a workout. They have also been known to do lunges up and down the hill.

Another thing they do is "boards". Basically you take a 2x4 and have to bend over and put both hands on it and push it. Do this as fast as you can for 20 yards between 20-30 yards. They also have the large wooden, weighted sled that you have to push also...no wheels, just flat on the ground.

So I guess some schools do not squat, but I do know that Auburn does squat. I think the way the workouts have changed my brother this first semester he has been doing them is just cool. I wish I could go and do the workouts with him.

If anyone has any questions I will try and get the answers from him so ask away!

http://www.auburntigers.com/facilities/page.cfm?doc_id=399

 

[sconoscuito]

thats a fuckin sweet ass training facility they got

 

[thumpcbd]

Yea, 20 power racks....damn....

 

[big4life]

We had a hill like that in HS.

I remember having to run the hill after practice. If you weren't dead before that, you felt dead after it.

As for using a fat bar for their core exercises, my physical therapist does that also. He trains a lot of pro football players, and get's local college guys ready for the pro conbine in the spring. He makes those guys work their asses off. Of course he also has a big tire behind his office that he flips around the parking lot on the weekend.

 

[delldell2]

Thanks for the requested info. Sounds like they have a good program over there. I would think that steep hill would screw up running mechanics, but I bet it's pretty damn hard. Cadillac Williams is an impressive athlete.

Ask him how they organize their workouts. Is it like 2 upper body, 2 lower body or 2 explosive, 2 strength, or 1 oly, 1 squat, 1 press, auxiliary, etc. What a typical session is like?

 

[Shades McCool]

Ok this is what I know their off season workout looked like last year:

Monday
Back Squat: 2x10, 4x8
Power Cleans: 2x7, 4X6
Bench Press: 2x10, 5x8
Standing Military Press: 3x10
Bent Over Row: 3x10
Lat Pulldowns: 3x10
Triceps: 3x10
Abs: 2 exercises with 4 sets each

Wednesday:
Front Squat: 2x10, 4x8
Hang Clean: 2x7, 4X6
Incline Bench: 2x10, 5x8
Military Press: 3x10
Lat Pulldowns: 3x10
Bent Over Row: 3x10
Trceps: 3x10
Abs: 2 exercises with 4 sets each

Friday:
Back Squat: 2x10, 4x8
Power Cleans: 2x7, 4X6
Close Grip Bench: 2x10, 5x8
Upright Rows: 3x10
DB Row: 3x10
Lat Pulldowns: 3x10
Triceps: 3x10
Abs: 2 exercises with 4 sets each

I did the workout for a while....this thing kicks your ass up and down the weight room. It hurts soooo good!

Oh and after 4 weeks they would change the set and rep numbers on the excercises.

 

[Shades McCool]

Any other questions?

 

[delldell2]

hmm. That doesn't look so great. Is the same intensity used all three days or is it heavy light medium? Otherwise it looks like overtraining.
Also is this the beginning of the cycle and they slowly shift to lower reps like Western Periodization. That's what I'm guessing.
Where are the snatches?
It seems like their format is
squat, oly, press (horizontal), press (vertical), back (horizontal), back (vertical), triceps, abs.

 

[Shades McCool]

This is what they do for three months in the off season. It isnt a perfect duplication of what they do but it is pretty darn close. I would trust that the strength coach knows what he is doing. He is working with high caliber athletes too, not average joes off the street.

 

[delldell2]

Yes he is working with high caliber athletes. No questioning that. I guess that's why he can get away with a poorly designed program. I'm guessing they do western periodization where the reps slowly come down. If it was heavy, light, medium then it wouldn't be that bad. However, if they're doing the same intensity every day then I'm surprised they don't get overtrained.

How long does it take to do that? I'm thinking way over an hour.

Are you sure that's how it's organized?

 

[coolcolj]

What a crappy training program

4x10 on frontsquats? what is that supposed to achieve?

 

[sconoscuito]

man this is fucked up though, everyone keeps dissing on pro/college basketball/football training routines on here...

 

[dzuljas]

ahh jesus, squatting 3 times a week is really rough, we did a similar 3 day program when I was in high school. Except instead of hang cleans we did snatches and on friday we did clean and jerks. Seems like I always had tendonitis after a while following the program.

 

[delldell2]

Just because it's a pro or college routine doesn't mean it's good man.