Old School Strength Training with New School Twist

This is a program I had gotten from my high school Offensive Line Coach Robert Koopmann who is probably one of the best offensive line coaches I have been around including the two college offensive line coaches I played for and the one offensive line coach I coached college ball with. I have used on my-self and at various athletic programs I have worked at.  It is pretty simple and have had success with it.  But there are some rules that need to be followed:

• The program should be used only twice to three times a year.
• On Bench and Squat use the whole program
• On Olympic Lifts and Dead lift replace reps of 10 and 8 with 6 (with higher reps with Olympic lifts and Dead Lift it turns it into a Cross Fit workout)  
• This Rep Scheme should only be used once per week per exercise so an example of this would workout would be:

Monday 

Power Clean*

Upper Back Complex 2 X 8, 1 X Rep Max (If 12 + Reps are acheved then move weight up 5 lbs next week)

• Horzontal Pull-ups for Linemen and Regular Pull-ups for Skill
• Y'sT'sI's
• Dumbbell Bent over Rows
• Upright Rows

Single Leg Squat 3 X 5-10 reps

100 Yards of Lunges with (95 lbs weeks 1 & 2) (115 Lbs week 3 & 4) (135 week 5 & 6)  

Wednesday

Bench Press*

Olympic Complex 2 X 3, 1 X Rep Max (If 6 + Reps are acheved then move weight up 5 lbs next week)

• Clean Pulls
• Hang Clean
• Over Head Press
• Push Press

Front Squat 2 X 8, 1 X Rep Max (If 12 + Reps are acheved then move weight up 5 lbs next week)
Dumbbell or Kettle Bell Swings 3 X 10

Friday

Squat*

Tricep Death 

50% of Bench Max (Week 1 & 2 5 Reps) (Week 3 & 4 6 Reps) (Week 5 & 6 7 Reps)

Using 2 X 4 Boards This is Done Super Set Style 

Odd Weeks 

No board, 1 Board, 3 Board, 5 Board, 3 Board, 1 Board, No Board 

Even Weeks

No Board, 2 Board, 4 Board, 6 Board, 4 Board, 2 Board, No Board 

Hex Bar Dead Lift*