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Q: Dave
What kind of template do you use for in-season athletes that want to train 2 days per week? How do you cycle max effort (or sub max effort) box squats and jumps for in season athletes? Do you think it is beneficial for an athlete to perform multiple sets of low rep jumps two days before a game?
Frank
A: Frank
A. First off I’m going to assume this is for a starter not a reserve who could probably follow an “off-season” template. There are many different templates we choose from but there are some consistencies. They are 1. Lower volume, 2. lower intensity, 3. shorter workouts, 4. keep athlete fresh, 5. work in the sub-maximal effort, 6. keep exercises similar week in week out to avoid soreness.
Here is a sample from Weeks 10-12 of our H.S. football team where we coach (Bergen Catholic, Oradell NJ
Thursday Weeks 10-12
A1. Tuck Jumps 3 x 6 sec.
B1. Safety Bar Box Squats 2 warm-up sets then 3 x 2 (75% of max) (2 holes showing)
C1. Med Ball Toss into wall 3 x 6 sec.
D1. Barbell Bench 2 warm-up sets then 3 x 2 (75% of max)
E1. Reverse Hypers (3 groups) 2 x 10 Back Raises (3 groups) 2 x 10
F1. Dumbell Shrugs 2 x 10
F2. Med Ball Woodchoppers 2 x 8

Sunday Weeks 10-12
A1. Flat Dumbell Press (Palms In) warm-up 2 x 8 then 3 x 10
B1. Pull-ups (Skill) 2 x 8 Fat Man Chins(Lineman) 2 x 8
C1. Barbell Shrugs 2 x 10
C2. Palms Up Dumbell Curls 2 x 8
D1. Reverse Hypers (3 groups) 2 x 10 Back Raises (3 groups) 2 x 10
D2. Alternate Toe touches x 20, Explosives x 20, Med Ball Twist x 20 – 2 rounds
This would vary slightly depending on sport.

B. Inseason as I said there is not much variation(looking to avoid soreness) For sub-max (we rarely if ever max out) inseason we stick to Safety Bar or Olympic bar and for upper we stick to Barbell or Incline Barbell.
For jumps we will throw in box jumps, kneeling jumps, tuck jumps, etc. You could use a little more variety with the jumps because they do not really make you sore.

C. I don’t know if it is beneficial but we do perform some form of jump for our football players 2 days before contest (excite nervous system, maintain power output etc.) I feel it helps, but in the end the game’s the thing. Being world champs in preparation is great but it is better being world champs. Thanks for the question. Dave