Re: More Random Ideas and Thoughts …


my preferred response to the hypertrophy is that ideally an increase in the volume of training will take care of it, but I have to be careful to ensure that player’s recover during season since the end point of each week is the game, I feel it is over rated in geneal unless of course you are a bodybuilder, in season I use a 3 week program where we just decrease reps, eg week 1 – 12, 10, 8 week 2 – 10, 8, 6 week 3 – 8, 6, 4 and always on upper body only I never use a hypertrophy cycle like this on lower body due to loading issues and potential for player not recovering leading to increased injury potential. In the off season I prefer repeated sets above 80% with short rest periods and lots of super sets for upper body, I love the 5,4,3,2,1 method for lower body, say power cleans, also a great anaerobic conditioner as well, use greater than 80% and rest 15 seconds between rep groups, Gironda’s 6 x 6 and 8 x 8, upper body push pull super sets are very effective, but I have always held the belief that, all concentric work should be performed quickly or with the intent to move quickly, I have never been a tempo follower, ashley