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“A Day at DeFranco’s…” with Joe DeFranco, Jim Wendler & Dave Tate!
I am very excited to announce that on Saturday, March 24, 2007, Jim Wendler, Dave Tate and I are going to be hosting a very unique seminar at my facility in Wyckoff, NJ. There will be no pre-determined lectures, no power point presentations & NO FLUFF! Basically, this seminar is for YOU! The purpose of this seminar is to answer all of YOUR specific questions about training, programming, organization, technique and attitude. You will be required to bring two things - a list of questions and an open mind! With close to 50 years of experience between the 3 of us, this just may be the most informative seminar you’ll ever attend!
Q: Joe D – first off I wanted to thank you for staying on the cutting edge of strength & conditioning. Your website has changed the way I train my clients so I wanted to give you a lot of the credit. You are truly providing a great service to our industry.
I have a quick question for you – Off the top of your head what would you say is something that you are doing this year that you were not doing last year? This is an ever-evolving field and I’m interested in hearing what (if any) things you are now doing differently that have impacted your strength program.
Thanx for all you do coach!
Nick
A: Nick,
This is a very good question. I do not often sit down and reflect on how my program has changed over the years, but I believe this is a very good thing to do. Although many things have evolved this year, there are 2 things that pop into my head that we have done more of this year. They are:
#1 – We started using weight belts more often during max-effort squat & deadlift attempts
Pictured above is St. Joe’s H.S. linebacker, Adam Triglia, destroying 375lbs. + 80lbs. of chain for 3 reps in the box squat after learning how to properly use a weight belt.
I was never a big fan of weight belts for non-powerlifting athletes before this year. This is because I feel that strength-training WITHOUT a weight belt is probably the best abdominal “exercise” that an athlete can do. Well, I STILL feel the same way, but I finally realized that wearing a belt for 1 or 2 heavy sets of squats or deadlifts will NOT take away from abdominal strength gains; In fact, it's quite the contrary! Learning how to properly use your belt will make your abs stronger, as well as drastically reduce your chances of injuring your low-back during heavy squats & deads. The key is learning how to PROPERLY use the belt. You must learn to fill your stomach with a ton of air while pushing your abs OUT, expanding them against your belt. (Do NOT pull your belly button inward!) The cue that I use with my athletes is to inhale and “make yourself fat” before descending into the squat. (You are acting as if you’re trying to break your belt with your stomach.) Then, you want to hold your air during the entire rep. (Exhale slightly only if you have to.) This technique will not only stabilize your spine by increasing the intra-abdominal pressure, it'll enable you to lift more weight! (I had 4 different kids PR last week in the box squat after learning how to use a belt for the first time!)
In order to properly perform this technique, you want to use a power belt that is as thick in the front as it is in the back. This enables you to push your abs into the belt better.
#2 – We now incorporate more jump training into our lower body workouts
In my last ASK JOE column, I wrote about the incredible results that we have been getting since we started incorporating more jump training in conjunction with our max-effort days. I have seen a huge increase in speed-strength, mobility, balance and overall athleticism since we made this change. The results speak for themselves!
I train jiu-jitsu 3X per week and I box 2X per week. Although strength training is not my focus right now I’m still trying to get to the gym 2X per week to maintain my strength and stay injury free. The one thing I want to improve upon is my grip strength. But the problem is that my hands, especially my fingers, are so darn beat up from grabbing the gi & punching that I feel like any extra grip training may backfire on me.
Any suggestions for strengthening my fingers/grip without making them even more beat up? Or am I getting enough work with my other activities?
I appreciate your time.
Jon
A: Jon,
If you would have asked me this question 2 weeks earlier, I would have just told you to lay off the grip work while you’re focusing on your jiu-jitsu & boxing. But, after discussing this topic with my good friend & client, N.Y. Giants O-lineman Dave Diehl, I have a different answer. You see, although Dave hired me to train HIM, I constantly pick his brain because he is a very intelligent athlete that is extremely in tune with his body. He has been a tremendous asset to me because he gives me feedback that one can only get from actually playing a professional sport.
Anyway, one of the hardest things for an NFL lineman to do is to keep his hands and fingers healthy throughout the season. Throughout this past season, Dave swore to me that one of the main reasons he was able to keep his hands and fingers healthy “in the trenches” was because he started performing rice digs throughout the season. Now when Dave talks, I listen. Dave has started 65 straight games for the N.Y. Giants…that’s every single game since Week 1 of his rookie year! Needless to say, Dave knows how to take care of his body.
Anyway, although Dave knows I respect his opinion, he also knows that I like to try things out for myself before I give it my full endorsement. Well, 2 weeks ago Dave was nice enough to donate a 6 lb. tub of rice to my facility so we can start incorporating “rice digs” with our athletes. And I must say that the “rice digs” do exactly what Dave claimed they did; they strengthen your hands, fingers & forearms without causing a tremendous amount of trauma or soreness. In fact, they can actually help alleviate soreness from grabbing, punching, etc. This makes for a great in-season exercise because it helps maintain strength while NOT making you too sore. Basically, rice digs do for your hands & fingers what light sled dragging does for your legs after a heavy leg workout.
Rice digs are pretty simple. Basically, all you need to do is fill some kind of bucket with (uncooked) rice. Once you get it set up all you do is dig your hands into the rice and start squeezing. You can increase the intensity by twisting your wrists both clockwise and counter-clockwise as you squeeze. This is best done for timed sets or until failure at the end of your workout.
I HIGHLY recommend this exercise to wrestlers, mixed martial artists, boxers, baseball players and football players!
Q: Joe, your last website update was unreal – I love the addition of the training videos!! Being able to see your training techniques come to life added a whole new dimension to your writings. I especially enjoyed your analysis of Mike Richardson’s 20 yard shuttle. It amazes me how technical you have to be in order to properly coach athletes in the Combine drills. (I thought the shuttle looked perfect- good thing he didn’t hire me:) Just wondering if you can give us an update on Mike's progress as well as let us in on how your other NFL hopefulls are doing.
Thanks from a big fan. Traci
A: Traci,
Thanks for the feedback. I’ve been wanting to add video clips to my website for quite some time…I’m glad it was worth the wait!
As far as Mike's progress is concerned, actions speak louder than words so I’ve provided you with more video clips; I’m very glad to say that after another 2 weeks of coaching & practicing, Mike is now consistently running 3.9's in the 20-yard shuttle.
In case you forgot, here is a video clip of Mike running a 4.07 in the 20-yard shuttle 2 weeks ago…
Below you will see Mike running a much more efficient 3.97! (As you are about to see, Notre Dame guys are smart & very coachable!)
While we’re on the topic of agility drills, here’s a bonus clip of Mike running a very crisp 6.66-second 3-Cone Drill…and he’s gotten even better at this drill since we filmed it!
Although Mike got screwed out of a Combine invite, he is going to make a lot of noise at Notre Dame’s Pro Day on March 4th and he WILL be playing on Sunday’s…remember I told you so!
Here’s some more insight on how our Combine training went this past week…
Pictured below is former Don Bosco Prep defensive coordinator, Johnny Ray Garvin, getting’ in the ear of Virginia Tech safety, Brenden Hill (left). Pictured to the right is former Cincinnati Bengal & Carolina Panther fullback, Brandon Bennett, coaching our “freak” fullback, Deon Anderson. Brandon spent most of his career blocking for Corey Dillon in Cincinnati so he knows a thing or two about playing fullback in the NFL!
Brandon was extremely impressed with Deon’s footwork, athleticism & work ethic. Deon is at the NFL Combine as you read this and I’m sure NFL scouts are going to be equally impressed!
Pictured below is former Kansas City Chief’s tight end, Willie Scott, working with University of Buffalo tight end, Chad Upshaw & UConn tight end, Dan Murray (far left). As a former 1st Round Draft pick in 1981, Willie’s feedback was invaluable in helping these guys refine their skills so they are ready to impress the NFL scouts!
We got very exciting news last week regarding Chad…he received a late Combine invite & he is actually at the Combine as you read this. Chad absolutely transformed his physique and he’s shaved 2 tenths of a second off of his 40-yard dash since he’s been with us. Needless to say, we’re excited to see how he will perform on the Combine drills tomorrow.
Dan Murray did not receive a Combine invite due to a severe high ankle sprain that he suffered this past football season. But, we are very excited about his progress as he has already packed on over 15 lbs. of muscle since training with us and his route-running is as “smooooth as a baby’s ass!” Mark my word, this kid is now healthy and he will be ready to put on a show at UConn’s Pro Day.
I will get into more detail on these 2 tight end’s training within the weeks to come.
I want to take a second to thank Chris Johnston (red shirt) of Complete QB for coming out last Saturday and helping us prepare our guys for the Combine. Chris is one of the finest QB coaches in the country and having him participate in our football-specific workout was a tremendous asset to our athletes.
As you can see, we assembled a FIRST CLASS team of coaches & trainers this year to help prepare our athletes for the biggest day of their lives and I think it is going to show in the way they perform!
Speaking of our FIRST CLASS TEAM, I need to mention 4 other people who have played a tremendous role in helping me get World-Class results with this year’s NFL Combine class.
John Impallomeni
John joined our team this past summer and he has proven to be one of the brightest minds in the strength & conditioning game. The day John joined my team, my program instantly got better. His attention to detail in the weightroom and his constant research of strength & conditioning is unparalleled in this field. John is currently studying exercise physiology, but he has clearly gained his most valuable knowledge “under the bar”. John is a competitive powerlifter and his best lifts in competition are a 610 lb. squat, 410 lb. bench press & 550 lb. deadlift.
Jeff Carr
“Carr” actually moved to New Jersey from Idaho just to join Team DeFranco. He also resigned from his job as Head Strength & Conditioning coach of NFL Europe’s Frankfurt Galaxy so he can become part of one of the best training facilities in the world. His sacrifice has become our reward as his experience & knowledge has already taken our program to another level.
Carr has the academic background to match his “in the trenches” experience. He has a Bachelor’s Degree in Sport Science from the University of Idaho and a Master’s Degree in Exercise Physiology from Illinois State University. Among his many coaching experiences, Carr interned with Joe Kenn at Arizona State University (one of the best strength & conditioning programs in the country), before taking over the head job with NFL Europe’s Frankfurt Galaxy and winning the World Bowl during his first year!
(The only negative about Carr is that he refers to Pizza Hut as a “restaurant”. Apparently, Idaho doesn’t have as many good Italian restaurants as we have here in NY/NJ!)
Tom Bilella
I have mentioned Tom many times before on my website, but he deserves another mention. Tom is one of the most knowledgeable (and motivational) people that I have ever met. This year, every one of our NFL Combine/NFL Pro Day athletes is under his nutritional guidance. Whenever we combine our training methods with Tom’s nutritional program, our athletes achieve extraordinary results. This year’s Combine class is no exception. You can learn more about Tom & his nutritional methods at www.nutritiontreatmentcenter.com.
Dr. Brian Shannon
Dr. Shannon is the “man behind the scenes” that keeps many of our athletes healthy…or he takes our unhealthy athletes and he MAKES THEM HEALTHY! He may not have the most “glamorous” role in preparing our athletes for the NFL Combine, but his contribution to our program is invaluable. He has a tremendous reputation for getting athletes onto the field in record time after injuries, as well as keeping healthy athletes healthy. I’ve been personally going to him since college after two different doctors told me that I had to stop lifting because I needed to have shoulder surgery; after about 3 weeks of being treated by Dr. Shannon; I bench-pressed a personal best, 440 lbs. The success stories are endless… Check him out at www.shannonchiro.com.
Hopefully this gives you some insight into the tremendous team that we have assembled in order to provide our athletes with the phenomenal results that they have come to expect from DeFranco’s Training Systems!
Q: Mr. Defranco – you prescribe up to 20-40 reps on your repetition upper body day to help increase muscle mass. My question is isn’t that more endurance training and not the best rep range to induce muscular hypertrophy? Everything that I read says that you should stick to 6-12 reps if your looking to build muscle. Can you please explain why you do this? It doesn’t make sense to me.
Bobby Dallas, TX
A: Bobby,
You are correct; 20-40 reps is NOT a “traditional” rep range for hypertrophy. But, this is one of those times where you have to throw the exercise physiology books out the window and go with what works in the “real world”. You see, I always felt that the #1 training variable for inducing muscular hypertrophy was VARIETY in your training. Simply put, having our athletes perform super-high reps once a week is merely meant to “shock” the muscle into growth. It works. Just remember that we are not performing this type of training with every exercise, year round. We only “shock” the system once a week, during one exercise, for 3 sets, during certain times of year. The bulk of our other training takes place in the 1-10 rep range.
