All the offseason stuff being posted is great for disucussion.  Here is what my first offseason week looked like, with EXACTLY what i did, nothing more and nothing less.

Day 1
Front Squat barx20, 135x6, 225x6, 315x3, 405x3
DB Rows 2 sets
Lat Pulldowns 2 sets
Biceps 2 sets

Day 2
Push Press barx20, 135x5, 225x5, 275x3, 325x1
Laterals 2 sets
Shrugs 3 sets
Dips 2 sets
Pushdown 3 sets

Obv the weights were light the first week, and will go up each week.  Other than that, this is what my program will look like (and has looked like) at least until next season.

The only addition to the above is my deadlifts and zercher squats.  Each of those will be done once a month to a heavy single.

I'm that simple.  No plyos, no tendos, no fancy core work, no one legged work, no band stuff, no safety bar squat, etc....

I seem to get by.

sqeezemaster wrote: Nice and simple. Dig it. Do you take time off between your last games and going into the heavy stuff, or do you just hit it straight away?

Straight away Jeff.  i take plenty off time off.  a week here and there all the time.  rest is the best thing we can do.

Duh. See below.

I assume that the N/S is the one you wanna be up for?  Big Daddy Bama vs. Big Daddy Texas style.

I'm down with the lifting on Tuesday, but more a C. Smith workout as opposed to a M-BAAB workout.  dig?  I wouldn't even be skeered to go heavy there. (The wednesday before i saw you saline, i deaded 655, not a full ME pull, byut some decent weight none the less.  dont be afraid on a tuesday to get nasty in the gym if you feel up to it). 

I'll give you an alternative to the thusday tossing. LIGHT (i mean 135) snatches and jerks.  3-4 sets, doubles only.  Really, are you gonna get anything outta tossing there?  Trust your body, it knows what to do on Saturdays.

The week of N/S, you do nothing.  ABSOLUTELY NOTHING, except eat, and eat big that week.  you just jammed hard for two weeks, your body will thank you. 

Trust in this....

You need to jog and deadlift and fast Mike.  Don't be coming to my man and looking for scoop, you need to keep your mind and rump in TEXass.  I mean good luck team mate. 

Jeff Ingram wrote: Duh. See below.

Monday, Wednesday, every other Saturday.

C. Smith wrote: All the offseason stuff being posted is great for disucussion.  Here is what my first offseason week looked like, with EXACTLY what i did, nothing more and nothing less.

hey you need a mirror for that? I didn't know you were such a pump artist.

kover wrote: i like it  craig  You need to do more curls though work those bis.   Eat more so those abs will go away.  I hate you

We all do, thats why he does what he does. Is'nt he cool. 

C. Smith wrote: All the offseason stuff being posted is great for disucussion.  Here is what my first offseason week looked like, with EXACTLY what i did, nothing more and nothing less.Day 1 Front Squat barx20, 135x6, 225x6, 315x3, 405x3 DB Rows 2 sets Lat Pulldowns 2 sets Biceps 2 sets Day 2 Push Press barx20, 135x5, 225x5, 275x3, 325x1 Laterals 2 sets Shrugs 3 sets Dips 2 sets Pushdown 3 setsObv the weights were light the first week, and will go up each week.  Other than that, this is what my program will look like (and has looked like) at least until next season.The only addition to the above is my deadlifts and zercher squats.  Each of those will be done once a month to a heavy single.I'm that simple.  No plyos, no tendos, no fancy core work, no one legged work, no band stuff, no safety bar squat, etc.... I seem to get by.

No bench or chest work?

McCraker, don't be fooled.  Craig has done more games than you have done practices.  He has done the reps, drove the miles, paid the dues.  He also has lifted a long time, and has found his groove.  And no he does not bench or do chest, he likes to go over the head with some big push. 

Are abs becoming popular now?  Are we moving from the huge belly and I have a fever, and I need a cure, and I need more cowbell?

Silverback wrote: McCraker, don't be fooled.  Craig has done more games than you have done practices. I just like giving him a hard time. Are abs becoming popular now?

Yes I plan on cutting down from 275 to to 230'ish Gotta be light on my feet for next year.

Wayne and Myles have it right, no chest or bench or anythign like that.  Push Press has it covered.

Abs and biceps and flexin' in the mirror.  The new black for '08.

Craig Smith in the off season practicing at a local track and field complex. Pic taken 11-27-06. He really shrinks in the off season. It must be his training style!

C. Smith wrote: I don't throw the stone with my chest.

You know what I mean.

CS
any throwing or drills...

Or just in the pre season you start this up again ?

I have NEVER done any drills. 

And i stopped throwing outside of competition in June of 2006.

C. Smith wrote: I have NEVER done any drills.  And i stopped throwing outside of competition in June of 2006.

Wow, I am curious to see how long this approach will hold up.

I mean, You Know what to do on saturdays (due to all the repetitions, comps), But a lot of less experienced guys don't.

So, That may be great advice for a veteran but potentially bad advice for the new guys.

Your different, and as I said before in a good way,

a fast study.......

Oh, im sure it'll fall apart at some point.

There are many reasons why i made the decision to quit practicing.

In NO WAY am i avocating that newer throwers do this.  I do feel though that a lot of guys, who have put the reps in, over-science and over-train quite a bit. 

A fast study indeed, and that helps me alot.  I'm quite coachable on the field, and can make the on the spot adjustments, which im certainly thankful for.

C. Smith wrote: I do feel though that a lot of guys, who have put the reps in, over-science and over-train quite a bit.

Does Will Barron and 30 Braemar practice throws (to injury) a week from the Celtic sound like a good example of this?

Roy Bogue wrote: C. Smith wrote: I do feel though that a lot of guys, who have put the reps in, over-science and over-train quite a bit.  Does Will Barron and 30 Braemar practice throws (to injury) a week from the Celtic sound like a good example of this?

I have to say, that yes, yes it does.  A pefect example.

And did Will throw a huge Braemar as a result of said practice?