High School Football Training: What is the IDEAL rep range to train in? KEEP IN MIND MY INFORMATION IS TO HELP YOU BUILD A BASE FOR COLLEGIATE LEVEL STRENGTH & CONDITIONING WHICH WILL BE FAR MORE INTENSE, BUT I WANT YOU TO UNDERSTAND & MASTER THE BASICS, SO THAT YOUR TRANSITION WILL BE SMOOTHER.
Welcome to episode 3 athletes of my informative videos. Today I discussed various rep ranges including those of bodybuilding and powerlifting in an effort to compare them to the needs of high school football players.
One of the most important aspects of this was describing how different types of strength, low end vs endurance (high end strength) translates over onto a football field. The reality for football players is that we need to be primarily explosive and want to make efforts to maximize that, but certainly some muscular endurance that bodybuilding induces is not completely useless either. BUT NEVER TRAIN LIKE A BODYBUILDER, pick and choose components of bodybuilding that are beneficial for you as an athlete, i.e. a little more volume temporarily to obtain a specific goal. Football players must run, and must exert maximal effort over and over and therefore need to have some degree of strength stamina and therefore a specific type of cardiovascular endurance and a specific type of muscular endurance. Training in a little bit of a higher rep range, I like the # 8 for the big movements, as this will provide players some cardiovascular benefits and help to maintain their conditioning as they gain weight, although they all need to be doing some form of conditioning even if it is low intensity and progressively overload on that just like the weight training. The volume, in combination with progressively overloading through increased weight over time will also contribute to both strength and size. The sets of 4 will be a "powerlifting" dominant scheme, where low end strength is the goal.
I prefer to put athletes on sets of 8 reps, and then sets of 4 reps, the duration of each depends on the athlete's starting LOW END strength (more on this next video). The 8 rep scheme is a hybrid between strength and size, and the 4 rep scheme is the development of low end strength. If the athlete is very new to lifting and has little to no base, he could stick with sets of 8 the entire offseason and make tremendous progress.
Tune in next Saturday for the full scheme.
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