Aggressive strength training for the upper body.

You must lower the weight at a rate twice as long as it took to raise it

In one of our previous articles in Scholastic Coach, we presented an intense lower-body strength-training routine for the experienced, mentally tough trainee as a change-up to the often tedious leg/hip/low back program.

We received many favorable responses, which usually concluded with a postscript: "Do you have anything like that for the upper body?"

We have always been great believers in variety, and run a multi-dimensional weight room - including a nice assortment of free weights (barbells and dumbbells) and machines that work all of the muscle groups in varying planes.

Our staff is constantly brainstorming ways to keep our workouts fresh and challenging.

As we've mentioned before, our program adheres to the principles of high intensity or high tension strength training. For the most part, we use maximal weight loads for the prescribed rep range and take the sets to the point of momentary muscular fatigue. This is hard, extremely effective strength training.

Our upper-body routine can be used throughout the year as an alternative to your current regimen. It is flexible enough to fit any philosophy of training and is especially useful during in-season periods, as time-efficiency is a built-in component.

Coaching Points

Before presenting the routine, we'd like to offer some advice on the finer aspects of administration.

Equipment. Just about any type of equipment can be used. We believe in combining free weights with machines whenever possible, as both have definite benefits. Our advice is to keep an open mind and search for durable, safe equipment that can provide your athletes with as much variety as possible.

Intensity. All of the sets mentioned in this routine should be preformed in an all-out manner with proper technique. We suggest a smooth, controlled lifting speed with the emphasis on the eccentric (lowering) phase. A simple rule to follow is to lower the weight at a rate twice as long as it took to raise it.

Rep Range. Our rep range on all of the exercises in this routine is 6-8. The lifter initially determines a weight that he can complete 6 times with great effort and good form. He must stay with that weight until he can do 8 reps in the same fashion.

He should then add 2.5 to 5 lbs. to the exercise. This will ensure the all-important element of progressive overload.

Record keeping. An accurate account of all weights and reps should be kept on file to ensure accountability and track progress over time.

Supervision. All training sessions should be monitored by at least one full-time staff member. Whenever possible, the entire coaching staff should participate in the administration of the workout. The staff approach to training will stimulate enthusiasm for the program.

So, anytime you (and, more importantly, your athletes) become tired of the standard strength-training fare (3 x 10, 5 x 5 and various pyramiding procedures), I urge you to try the following routine on an occasional basis.

The Routine

This series of exercises, called a pre-exhaust routine, involves a single-joint movement that immediately precedes a double-joint movement for the same area of the body. Example: A set of dumbbell chest flys (6-8 reps) followed immediately by a bench press set (6-8 reps).

This routine will allow you to isolate the target muscle groups - in this case, the pectoral muscles - with the single-joint movement.

You can then intensify the stimulus to the same areas with a double-joint movement that uses auxiliary muscles - in this case, the triceps and anterior deltoids - to further fatigue the already spent target area.

An entire workout done with the appropriate physical intensity and aggressive mind-set will be exceptionally grueling, but also highly productive and even fun for the players who love to train.

Note: It is important to perform the two exercises listed for each body part with little or no rest in between to achieve the full-exhaustion effect. A short rest (one minute or less) can be taken between body parts. All weightloads should be pre-set on the bars or machines to avoid wasting time.

1. Dumbbell Fly, immediately followed by... 2. Barbell Bench Press. Take a one-minute rest... 3. Pullover, immediately followed by 4. Lat Pull down. Take a one-minute rest... 5. Lateral Raise, immediately followed by... 6. Seated Front Military Press.

Take a three-minute rest, and then repeat the routine in the same fashion.

In this routine, the following areas are worked in an aggressive manner: Chest (exercises 1 and 2), Upper Back (exercises 3 and 4), and Shoulders (exercises 5 and 6).

Obviously, when performing the second round of the routine, you must lower the weightloads a bit more than the first round due to fatigue. It will still be important, however, to chart the results of the second round, just as you did the first round.

Good luck with this routine! We believe that both you and your athletes will enjoy the process and be impressed with the results.

Let us know if you have any questions on this or any other aspect of our program.

WRITE: Ken Mannie, Strength & Conditioning Coach, Michigan State University, Duffy Daugherty Building, East Lansing, MI 48824. Phone: [phone]