The WORST Strength Program I Have Ever Seen

[@GarageStrength]

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[@ronlugbill1400]

Sorry, but I have seen worse. I am a sport coach. I asked my guys what they are doing for strength training. Lots of exercises- 20 or 30. 4 sets of 10-12 reps. Almost all isolation exercises. Some machines. No Olympic lifts. No plyos. Nothing below 8 reps. And it is very hard to get them to switch to do sport strength and conditioning. To them, bodybuilding is all they see on social media and with their friends. Sports strength and conditioning is done behind closed doors, not at their gym. In the gyms, no one is doing Olympic lifts or plyometrics, or sprints. Everything is lame bodybuilding. So they are slow, and not athletic.

[@GarageStrength]

Could you send us an example?... DM our Instagram or email us at [e-mail] --- would like to see what people are doing and address what can be improved.

[@kevingriffith677]

that volume is insane and how would a 15-rep set of cleans benefit football which doesn't require that many repeated bouts of explosion would absolutely replace shoulder press with a horizontal press. pretty much never vertically pressing anything in football.

[@bobfystro4935]

This is definitely former HS athlete who now does CrossFit programming for a HS football team.

[@teavana444]

Very good information! I have lifted with too many people who go to the gym for years, follow a few programs, maybe even get a coach, and still know almost nothing about why or how they are doing the exercises they are doing. They will even make good to great progress. People should have a general idea of how their programs should be set up. It helps spot obviously bad programming or coaching.

[@scott-hr3hd]

Yes, I totally agree on squat volume. I used to do 5x12 on squats. It’s a 2 fold problem. 1 repair times are too long. 2 you are not encouraged to do another round. If that was a hs student I can bet they will half attempt, cheat or quit. Keeping the volume down for squats specifically just makes sense. Same with DL. Doing a Larry wheels 20x1 1RM with 1 minute rest times is cruising for a bruising. It’s doable but unnecessary.

[@Arunachaleshwar]

Can we train both absolute and relative strength. Which more good in a fight.

[@YoungGBrayBray]

You should see our football routine bench squad and clean all working to 85% or 90 all in the span of 30 minutes and when my bench is 315 squat 465 and clean if I can make it to it

[@GarageStrength]

DM it to us on Instagram... don't name your institution... we don't want to call out individual coaches or programs... just the training itself... Would love to check it out though!

[@JDeezle21]

Every time I walk into a high school to help with strength and conditioning, this is pretty much what i see everytime.

[@chairmangray]

I have peak strength and my sport isnt on there I practice medieval martial arts or amored mma which sport or training routine is the best within the app for that purpose.

[@GarageStrength]

I'd recommend our combat programs and likely the MMA program based on your description of the sport.

[@kylecollins3755]

Is it Smolov? I kept trying that and kept getting hurt. High volume with high intensity is a bad combo. Would have to be on some gear to survive that program.

[@TheComedyButchers]

Kegel Exercises for Athletes???

[@Noahoma]

15 reps of power clean is insane😂. I do 3 max

[@Crave_Train]

This workout is a perfect example of why coaches need to train

[@nagyzoli260]

Exactly!!! 💯

[@karthii7736]

This is most common in India 😢

[@davidleblanc3620]

never do more than 3 power cleans in a row IMO

[@TheComedyButchers]

I could see it being used in novice programs so that they slow the fuck down & use only enough weight to refine their technique. I’ve done that on programs because people refuse to not starfish

[@davidleblanc3620]

@ learning how to do more than 3 reps is a skill in itself…a skill that has very little utility for most sports…many people get hurt on reps 4 and 5 as the ATP levels are too low (or CNS fatigue) to do the same technique that they did on the first 3 reps

[@TheComedyButchers]

@@davidleblanc3620 I agree, which is why you have to drop the weight by so much to go from 3 to 6 reps. That also means you have to lighten up the weight to practice your form for more than 3 reps. Having trained people completely unfamiliar with power cleans & power snatches from the hip & can tell you they need to lighten the load & practice the movement

[@davidleblanc3620]

@@TheComedyButchersi suppose i have done more than 3 reps with young kids before…basically they just do the bar very fast…except i wouldn’t do 60% of 1rm - i would do a weight that would lead to like 10 Reps in reserve so that nobody got hurt and could work on speed

[@scott-hr3hd]

Don’t mind me. The thumbnail looks like you may have smelled a fart and so I was curious.

[@justincarrow102]

Don't contrast the sets of 9 then silly 😆

[@AhmedRaza-lv3id]

🎉

[@ThePandaFather]

I don't think there is a such thing as a "BAD" workout program. Showing up and doing anything is better than nothing. There is definitely more optimal.

[@GarageStrength]

In the context of this workout for being for football players... I think training like this can cause problems... You are right if it's a normal person looking to move, but this is not the case.

[@twirdman2]

No there are "bad" workout programs. And no it is not always better to do something than nothing. What constitutes a bad workout program might vary for person to person and goal to goal but there are definitely bad programs. Like if you are a 600 pound morbidly obese individual trying to lose weight for the first time and you have a trainer recommending high intensity box jumps that is a bad program. you are likely to injure yourself and an injury when you are at that obesity level can be fatal. OK lets take a normal individual who works out normally but isn't a super athlete or super experienced. If you prescribe high repetition full snatches, heavy high rep deadlift sets, and super heavy strict press that is going to likely be a bad workout for him. He again is going to likely injure himself since he doesn't have the technical proficiency to do those movements without significant form breakdown. Obviously there are going to be bad programs for athletes. Adding a 15 mile run to an elite level strongmans workout every day is just not going to work. Adding lots of leg hypertrophy work and heavy calf work to a marathon runner is bad. Being injured constantly from working out is worse than doing nothing in my opinion since if you get injured in the gym not only are you not able to go to the gym you now cannot even do the regular activities you would normally do which would burn calories.

[@ThePandaFather]

@@GarageStrength I definitely understand the benefits of a well tailored physical development program especially for a specific sport. Your content has helped me be more specific even and more effective. But one rep at a time we will get stronger regardless of the program even if it doesn’t directly translate to the desired final result it’s better than not working (within reason)