Pui Lok Choi - Designing a Strength Program for a Football Program

by Southern California Football Coaches Association

Description

Pui Lok Choi has given the Beaumont High School Football team in California a major edge on the field. In this course, he gives you his strength & conditioning program, which includes 4 lift schedules & shows you why you should be working out by movement groups, and not muscle groups.

He emphasizes the necessity of strength training and how it can make all of your athletes better. It will make them stronger and more suitable for whatever position you decide to put them in. He also says that it is important to do lifts based on movement, not muscle groups. This will give your team a more explosive edge when they are on the field on Friday nights and give them the strength to push through the fourth quarter.

Pui Lok Choi talks about how movement is the most important thing for athletes to develop. He shows off all kinds of movements and sets that you can start working with your team right now! He starts out talking about a knee dominant movement which could be like your lower body push. He reveals videos showing how to do exercises for this movement. Next, he talks about the hip dominant movement which would be like a lower-body pull day. He shows off multiple exercises with videos that you can start training your athletes with. Next, he gets into the upper push that can be categorized into two different types of movement, horizontal and lateral. Horizontal movements include things like bench press, lateral movements include things like overhead press. He reveals multiple types of workouts for this movement with videos to go with it! Then he speaks on the upper pull movement that can be categorized the same way as the upper push movement. He also reveals the key workouts for both types of pulls. Then, he moves on the core/abs movements. He speaks on how walking movements with different weights really help your athletes' balance and core. The mobility section brings up different exercises for flexibility and warming up/down. He even includes exercises that are important for team-building like partner exercises with videos to show off.

Then he gets into the Lift Schedules that wraps all of these exercises together. He separates different lifts into groups that are on a platform, rack, or bench and likes to keep 3 athletes in a lifting group. Then he reveals 4 different lifting schedules 2 for hypertrophy and 2 for strength. He even shows off a weekly schedule that you can implement for your team today!

If you are a coach who wants to enhance your team's performance and find new lifts and cycles, then you do not want to miss out on this course!