|
Bill
Starr's Big Three: The Power Clean, Squat & Bench Press |
| "My athletes participate in a weight training program primarily for strength. I feel that a stronger athlete is a better athlete, so my programs attempt to increase the total strength level of the entire
body. There are different physical requirements for different positions,
for example, defensive linemen and quarterbacks. But in terms of a
strength program, I do not treat them differently. I start everyone with
"The Big Three": power clean, squat and bench press". - Bill Starr
from the book "Getting
Stronger" by Bill Pearl, published in 1986. |
|
Directions -
Football "Big Three" six week off-season program. Before each
session, do 10-15 minutes of stretching and abdominal exercises. In
addition to the "Big Three" perform two sets of leg extensions
and leg curls to prevent knee injuries. Stretch 10-15 minutes after the
workout. Goals: To strengthen all the major muscle groups and to develop
muscle balance. |
|
Monday (Heavy Day) |
| The heavy day sets
the pace for the week. The rest of the week is based on the
accomplishments of the heavy day. Increase the power clean and bench by 5
pounds each week, and the squat by 10. Do not increase the poundages
unless you have successfully completed the prescribed number of reps the
previous week. Workout weights are increased (pyramided) set to set by 10
to 20 pounds per set. Example: power clean 5 x 135, 5 x 155, 5 x 165, 5 x
175, 5 x 185. |
|
Power Clean |
Bench Press |
Squat |
| 5 sets
of 5 reps |
5 sets of 5
reps |
5 sets of 5
reps |
|
Wednesday (Light Day) |
|
Use the weight of the third
set of the heavy day as the top end for the light day. |
|
Power Clean |
Bench Press |
Squat |
| 5 sets
of 5 reps |
5 sets of 5
reps |
5 sets of 5
reps |
|
Friday (Medium Day) |
|
Use the weight of the fourth
set of the heavy day as the top end for the light day. |
|
Power Clean |
Bench Press |
Squat |
| 5 sets
of 5 reps |
5 sets of 5
reps |
5 sets of 5
reps |
| About
Bill Starr |
|
Bill Starr is the former Strength Coach of
the Baltimore Colts, Houston Oilers, University of Hawaii, University of Maryland and the Author
of one of the all-time classic football strength training books, "The Strongest Shall
Survive", published in 1976. |
