Notes from MIKE WEBSTER

The training equipment is that of a minimalist—barbells, racks, benches.

He noted that a closer grip on the bench press was more applicable because he needed tricep strength.

He took exhaustive training notes.

Although he used different schemes, he recommended 5×5 on the classic lifts.

He performed all types of speed and speed-endurance work – 40’s, 100’s, 400’s, and 800’s

The training atmosphere was business like. You didn’t play around.

He used higher reps to build “body armor” and train different areas of the strength continuum. He felt higher repetitions helped him maintain his strength throughout the game.

He did drills specific to his position to make him a better snapper and to get off the ball faster. This is the whole specific physical preparedness (SPP) I talk about. So while he was a squat freak, he also knew that he needed specific practice to get better at his position.

He ran long distances, developing the aerobic system (something most coaches would gag and die over today).

He ran the stadium steps. Again, aerobic development. He felt this helped his legs remain fresh throughout the game.

He sought technical mastery for his position. He trained to get off the ball faster and snap more accurately.

He used higher repetitions at points if he felt beat up.

On par with Bill Starr, he took outrageous supplements.

Didn’t train just to train. He understood what would make him a better snapper, and trained for it. “In fact, in later years he tried to drop a few pounds every season, he said it was necessary for an older player to stay quick off the ball.”

He ate three meals per day.

He had a low resting heart rate for a strength and power athlete. (Hello aerobic training.)

He sought refuge in nature after the season. An extreme deload? Or perhaps the ideal deload?

He realized that maintaining a high level of performance throughout the game was most important. (Hello again aerobic development.)

He realize the importance of slow progress over time. This is what I call “crock pot strength.” Slow cook it. “Even at five pounds a month, that’s still 60 pounds in a year, so if you keep going and don’t quit, in two years you have added more than a hundred pounds to your lifts, and that’s how you get great as a powerlifter. Just take it slow, be patient and don’t get hurt, and you’ll get there.”