01.16.04
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Click
here to Ask Joe about training. If you send a
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Q: Joe,
How do you incorporate plyometrics
in your training? I've read both the Vertical Jump
and 40-Yard Dash books and it seems like you use them
sparingly. I was thinking about using them in place
of my unilateral exercise on Max Effort or Dynamic
Effort squat days. Thanks.
Chris
A: Chris,
Plyometrics are one of the most misused forms of training.
It’s important to incorporate the proper level
of plyometric exercise at the right time. If incorporated
properly, plyometrics can be a very valuable training
tool. The problem is that most people aimlessly throw
them into their workout without much rhyme or reason.
As far as your question is concerned,
I don’t think doing your plyometrics in place
of your unilateral exercise is a good idea. Performing
a unilateral movement after your main lift is one
of the most important parts of the workout –
especially if you’re an athlete. Here’s
how I incorporate plyos into my advanced athletes
lower body days: I’ll use them as a warm-up
before Max Effort lower body days. For example, we’ll
perform 3 – 5 sets of box jumps, tuck jumps
or depth jumps to “fire up” the nervous
system before we start lifting. You’ll be surprised
at how many of my athletes have set records in max
effort lifts after warming up in this manner. Plyos
can also be used as a warm-up before dynamic effort
days. I’ve also performed plyos after
dynamic squats and before my unilateral movement.
Because you’re using sub-maximal weights on
dynamic effort days, your legs aren’t fried
after performing your dynamic squats. In fact, many
of my athletes have jumped higher on certain plyo
exercises after performing dynamic box squats.
Try incorporating plyometrics in
this manner into your lower body days and let me know
how it works for you.
Joe D.
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Q: Coach
DeFranco,
How does it feel to be a
cheater? I saw that you have a Combine training video
out. You’re exactly the problem with the NFL
Combine. It’s guys like you that screw up the
entire testing process. How are scouts supposed to
get an accurate evaluation on these football players
if you teach them the tests ahead of time? I’d
love to see your response to this question. That is,
unless you only post the questions in which people
kiss your ass.
Crazy Eyed Killa
A: Great to hear
from you Crazy Eyed Killa. It’s nice to see
that I’m attracting such an intelligent group
of people to my website. It makes me very proud. Now
onto your uneducated & obnoxious question.
First, I’m going to answer
your question with a question of my own. “Do
you think it’s cheating when high school students
take S.A.T. preparation courses?” Of course
you don’t. These kids would be stupid not to
prepare for a test as important as the S.A.T.’s.
After all, this test can determine a student’s
future. The NFL Combine tests are very similar. Any
college football player who gets invited to the Combine
and doesn’t learn the techniques to the tests
is out of their mind! A good performance on these
tests can literally mean millions of dollars in their
pockets! If the scouts are going to grade them on
these tests, why not prepare to do well on them? If
that’s cheating, then, yes, I’m a cheater.
The bottom line is that I’m
going to keep preparing my guys to excel on these
tests. This, in turn, enables them to have successful
professional football careers. You, on the other hand,
can keep your football players in the dark and prepare
them for a long career of flipping burgers.
Thanks for the question.
Joe D.
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Q: Coach
Joe,
I have a 19-year-old football
player with a slight herniated disc at L5/S1 area.
He was taken to a pain management doctor who gave
him an epidural steroid shot to reduce the swelling
of the disc.
My question is what group
of exercises can he do to both strengthen that area
and prevent this from happening again? The Doctor
says squats are the worst, which I tend to disagree
if done properly. I told him to stay
away from traditional deadlifts and stick to trap
bar deadlifts, but not too heavy. I am not his college
trainer, just someone who helps him out in the off-season.
He is my son. His strength coach only believes in
explosive exercises such as power clean and snatch.
The strength coach tolerates the bench press and the
squat. . .
I know his trainer is giving
him physical therapy for the low back. When is a good
time to start back into working out the lower body
with weights? Thanks.
Regards. Coach Sal
A: Coach Sal,
I’m sorry to hear about your
son’s herniated disk. Unfortunately, this is
a very common injury for football players (I have
a herniated L5/S1 myself) and I can’t guarantee
that it will never happen again. I can give you some
advice, though.
First of all, as much as I hate to
admit it, squats and deadlifts aren’t a good
idea when you’re initially recovering from a
herniated disk. No matter how good your form is, these
lifts still compress the low back. I’m not saying
that your son will never squat or deadlift again;
I just know through personal experience that there
are some better choices of exercises in the initial
stages of recovery.
First of all, focus on strengthening his abs and low
back. For the low back, reverse hyperextensions are
the best. Start with lighter weights and higher reps.
These can be performed multiple times a week. I also
highly recommend keeping the legs strong with unilateral
movements. As you’ve probably heard me mention
before, my favorites are: sled dragging, single leg
squats with the back leg elevated, reverse lunges
and step-ups. These exercises are incredible for football
players and they put little or no stress on the lumbar
spine.
I am also a HUGE advocate of flexibility training.
Focus on stretching your son’s hip flexors,
hamstrings and gluteals. When these muscles are tight,
they create a downward pull on the lumbar spine and
can contribute to lower back pain.
One more note: You mentioned the
bench press. Don’t use a “powerlifting
arch” when bench-pressing for a while. I’ve
re-injured my low back more times bench-pressing than
squatting. Try and keep more of a “flat”
back when benching for a while. This will decrease
the amount of stress on the lumbar spine.
Hope these tips help.
Joe D.
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Q: Joe,
Excellent video
on combine training as well as excellent website.
From your Fabulous
15 article, I need a clarification on the dumbbell
swing exercise. Do you actually jump as you "explode"
or do you just raise-up onto your toes? Also, I know
you are a big believer in the reverse hyperextension
machine. However, is there an alternative to this
exercise if you do not have access to this machine?
Lastly, could you please post a picture of one of
your athletes performing a box squat with bands? I
purchased the bands but I want to make sure of the
set-up of the bands to the barbell etc.
Thank you for your time and
expertise.
Dave
A: Dave,
Thanks for the feedback on the website
and Combine video. They are both getting great reviews.
I’m proud that people are benefiting from our
hard work.
Now for your questions: When performing
dumbbell swings, you just explode onto your toes –
you don’t jump in the air.
Although I feel that the reverse
hyperextension machine is far superior to any other
variation, you can still perform the exercise. Lie
facedown on a stretching table, massage table or bench
and place a dumbbell in between your feet. Keeping
your legs straight, extend your legs until they are
parallel to the floor. Then, reverse your legs down
to the starting position and repeat. Make sure that
the bench is bolted down or sturdy.
I will be posting more new pictures
on the website soon. These pictures will include shots
of athletes performing box squats with bands. In the
meantime, go to EliteFts.com.
Click on “q&a” at
the top of the page. Then, click on “exercise
index” located on the left-hand side
of the page. Scroll down and click on “Band
Set-up For the Squat”. Or, you can
just click
here (webmaster note - this will take the
page out of EliteFTS.com's frameset so it will take
the page out of the navigation context.) The
picture provided should better help you to understand
how to hook up the bands for squatting.
Joe D.
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