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Speed, Strength & Conditioning
| Hypertrohpy Phase |
Author: Coach Aaron (---.perfora.net)
Date: 12-20-06 11:04
This week I have started my 5 week hypertrophy phase. This phase is a modified HIT (high intensity training) program. For those unfamiliar, HIT training consists of brief intense workouts consisting of many exercises, but only one set per exercise. The HIT philosophy also uses a time under tension technique to build hypertrophy, generally this means a 4 second eccentric (or negative) and a 4 second concentric (or raising of the weight) portion of each repetition. There is a lot of controversy in the S&C community about HIT conditioning, most S&C coaches hate it citing that if you train slow, you will be slow on the field. However, there are a minority of S&C coaches that swear by HIT citing the excellent gains in size, weight room strength, and they say weight room injuries are reduced (as compared to Olympic programs); a few very high profile teams use HIT (like U of Michigan), but they are very much in the minority (most are Olympic style and/or Westside conjugate method). Olympic coaches say that HIT programs, like U of Michigan, are successful despite their use of HIT and note that the athletes they recruit are so gifted, that it really doesn't matter what they do, they will still be good on the field.
As far as my view on the HIT vs. Olympic debate, I think both are good in their own ways and both have a place in the world of football S&C. There seems to be the perception among the S&C community that you have to pick one style and use it exclusively; I do not feel this is the case. I recognize that HIT style programs do not help athletes become faster and more explosive (and Olympic programs and Defranco style Westside programs do). However, I do not think there is anything better for hypertrophy (building muscle mass) than a HIT program (strength gains are adequate as well). I have trained high school age kids with a HIT phase and have gotten consistent 20 pound gains in 5-6 weeks; I have also had similar results in my own training. Therefore, I advocate the use of HIT programs as an off-season hypertrophy phase only. For the rest of football training (other off season phases and in-season), training needs to be more oriented towards explosive movements and building strength (Olympic, Westside, etc).
Check out the full workout in the training forum:
http://www.newenglandfootballleague.com/SMF/index.php?board=4.0
-Aaron Beineke, Free Agent Head Coach/Defensive Coordinator/Special Teams Coordinator/DL Coach/LB Coach
"Hardest working coach in semi pro football"
aaronbeineke@hotmail.com
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Hypertrohpy Phase new |
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Coach Aaron |
12-20-06 11:04 |
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