An In-Depth Interview with Strength Coach Dave Hageman, Ph.D.

“Trying to do too much in a session dilutes the benefits of any single lift. Keep it simple, effective, and consistent.” – Dave Hageman, Ph.D.

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Introduction

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PROGRAMMING METHODOLOGIES: PERIODIZATION, PROGRESSIONS, AND ADAPTATIONS

Hageman blends classic NSCA-style periodization with fluid periodization (inspired by Shaul) to meet the demands of high school athletes (60-kid sessions, 45-60 minutes, 4 days/week) and firefighters (24-hour shifts, variable access, inconsistent equipment). His methods are rooted in adaptability, simplicity, and progression.

High School Year-Round Football Program

Hypertrophy Phase (January Start)

• Main Lifts: Bench Press, Back Squat, Power Clean, Push Press (1RM tested quarterly)
• Volume: 4 sets of 10-12 reps at 65-75% 1RM (bench, squat); 60-70% (power clean, push press)
• Split:
• Monday/Thursday: Upper body focus (bench, overhead press, pull-ups, rows)
• Tuesday/Friday: Lower body focus (back squat, power clean, hinges, split squats)
• Progression: Percentage-based programming via Rack Coach software
• Features: 30-second rotations, audible beeps, single monitor display
• Quote: “We get their max… put in their numbers, and the percentages are displayed on the monitor. No guesswork.”
• Accessory Work:
• Dumbbell split squats (3-4×10-14, 20-50 lbs)
• One-arm dumbbell rows (3×10-12, 20-45 lbs)
• Hip flexor stretches (2x20s) during rest periods
• Core work (planks, 3×30-60s) and hamstring mobility exercises

Strength Phase (February-May)

• Volume: 5-8 sets of 3-5 reps at 75-85% 1RM (bench, squat); 60-70% (clean, push press)
• Progression Models:
• Big 24 Method: Start at 1RM -10 lbs, add 5 lbs weekly for 3 weeks. Example: 200 lb squat progresses to 190, 195, 200, then 205 lbs.
  • Quote: “Minus 10, plus five each week works best. It’s simple, effective, and easy for the kids to follow.”
• Wendler’s 5/3/1: Tried but discarded—“Either too easy or inconsistent… probably my coaching.”
• Key Lifts:
• Back Squat (5-8×5)
• Bench Press (5-8×5)
• Barbell Split Squats (heavy doubles at ~70-80% squat 1RM)
• Push Press (4×10 after two strict press warm-up sets)
• AMRAP sets at 75% 1RM occasionally included to gauge endurance

Power and Dynamic Phase (May-June)

• Contrast Training Blocks: 15-20 minutes each
• Heavy Back Squat (5 reps at 80%+ 1RM) → Box Jumps (5-10 reps, 24-36” box)
• Quote: “Go from a heavy lift directly into an explosive movement—it’s a game changer.”
• Dynamic Day Sessions:
• Sled sprints (4-6×10-20 yards, 45-90 lbs)
• Farmer carries (3-4×20-30 yards, 40-100 lbs per hand)
• Lateral jumps (3-5×10 reps)
• Ball slams (3×15-20, 15-30 lbs)
• Core finishers and arm work for morale and engagement
• Power Clean Maintenance: 3-5 reps at 60-70% 1RM to maintain explosiveness without hypertrophy focus
• Quote: “We’re not looking for maxes—just maintaining that lift and that power.”

Arena Event (Pre-Summer Testing)

• Lifts Tested: Bench Press, Back Squat, Power Clean, Push Press (1RM)
• Leaderboard Metrics: Absolute totals and relative strength (total/body weight)
• Quote: “We take an arena event, post the leaderboard—it fires the kids up. They love it.”
• Natural Deload: Summer breaks act as organic rest periods. “No formal deload—summer vacations handle that.”

Onboarding for Freshmen (Late May)

• Duration: 2 weeks post-8th grade
• Focus: Barbell complex (deadlift, hang clean, press) with 15-45 lb training bars
• Volume: 3-5 sets of 5-10 reps focusing on technique
• Support Structure: 3 athletes per bar, assisted by sport coaches
• Cues: “Keep heels down, chest up—simple cues work best for beginners.”
• Quote: “We quickly transition to barbell work. The complex is extremely helpful in laying the foundation.”

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FIREFIGHTER TRAINING: PRACTICALITY OVER PERFECTION

Challenges:

• 24-hour shifts with high call volume disrupt consistency
• Equipment varies across stations; some crews train in engine bays or parking lots
• Quote: “You have to be ready at a moment’s notice—it’s tough to keep a schedule.”

Focus Areas:

• Foundational Lifts (Off-Duty):
• Back Squat (4×10-12, 65-75%)
• Bench Press (4×10-12, 65-75%)
• Pull-Ups (3-5 sets to failure)
• Bent-over Rows (3-4×10-12, 45-90 lbs)
• Operational Drills (On-Duty):
• Stair climbs in full gear (20-30 floors, ~50 lbs load)
• Step-ups on air (24” box, 3-5 minutes)
• Hose drags (50-100 ft) and victim drags (165 lbs dummy)
• Quote: “Nothing replicates a stairwell climb in full gear—it’s a different beast.”
• Avoided Methods:
• Gym training in turnout gear—“limited range of motion and unnecessary risk.”
• Sandbag workouts—tried but deemed unsanitary and impractical.

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EXERCISE SELECTION: CORE LIFTS AND SUPPORT MOVEMENTS

Primary Lifts:

• Back Squat:
• Hypertrophy: 4×10-12 at 65-75% 1RM
• Strength: 5-8×5 at 75-85% 1RM
• Cue: Coach from a 45-degree angle to monitor lumbar integrity
• Quote: “Can’t argue the effectiveness of the back squat for overall strength and size.”
• Bench Press:
• Hypertrophy: 4×10-12 (65-75% 1RM)
• Strength: 5-8×5 (75-85% 1RM)
• Quarterly 1RM tests
• Push Press:
• 2 warm-up sets of strict press
• 4×10 at 60-70% 1RM
• Cues: “Dip, drive, hips forward—if you can’t finish the rep, safely re-rack.”
• Power Clean:
• Start from hang (3-5 reps at 60-70% 1RM) progressing to floor after ~1 year
• Quote: “Hang cleans are more intuitive—focus on hip extension, not arm pull.”

Accessory Lifts:

• Barbell Split Squat: Heavy doubles at 70-80% squat 1RM
• Dumbbell Split Squats: 3-4×10-14 reps, adjusting for weight availability
• Single-Leg RDL: 3×10-12 per leg with 20-45 lbs dumbbells
• Pull-Ups: Assisted with bands for beginners
• Nordic Hamstring Curls: 3×8-12, slow eccentric focus (3-5 seconds)
• Overhead Squats: 3×8-12 at 45-95 lbs for core stability (not maxed)
• Manual Neck Training: Partner-resisted (3×10-15s), paused post-COVID
• Bent-over Rows: 3-4×10-12, 45-90 lbs; paired with shoulder accessory work (e.g., lateral raises, 3×12)
• Power Shrug: 3×10-12 post-clean (50% clean 1RM)

Dynamic/Plyometric Work:

• Sled Sprints: 4-6×10-20 yards, 45-90 lbs
• Farmer Carries: 3-4×20-30 yards with 40-100 lbs per hand
• Lateral Jumps: 3-5×10, paired with weighted lunges
• Ball Slams: 3×15-20, 15-30 lbs; used as finishers
• Box Jumps: 5-10 reps after squats (24-36” box height)

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EQUIPMENT AND SPACE MANAGEMENT

High School Weight Room (800 sq ft):

• 12 racks (10 cages, 3 freestanding)
• Bumper plates (10-45 lbs), single set of dumbbells (10-100 lbs)
• Rack Coach monitor above coach’s desk; bars aligned uniformly
• Mirrors for visual feedback
• Dumbbell shortages require rep adjustments (e.g., 14 reps instead of 10)
• Removed platforms to free space—”they just ate into the workout area.”

Fire Department Stations:

• Equipment varies: pull-ups on rigs, hose drags for conditioning
• Member-funded via station allowances
• Quote: “Some gyms are just storage closets—you make do.”

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RECOVERY AND INJURY PREVENTION STRATEGIES

High School Athletes:

• Active rest: Core (planks, 3×30-60s), mobility (hip flexors, hamstrings), and light accessory work between sets
• “No Sweat Wednesdays” during season (3×8 at 50-60% 1RM for recovery)
• Nordics and neck training incorporated for injury prevention
• Quote: “We’re not just building athletes—we’re trying to keep them healthy and resilient.”

Firefighters:

• Air management drills: Step-ups on air to extend bottle life
• Stair climbs in gear: Improve operational endurance
• Breathing drills to manage panic during rescues
• Quote: “How long does it take to drain a bottle? That’s survival in this job.”

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ASSESSMENTS AND TESTING

• High School: Quarterly 1RMs; leaderboards for absolute and relative strength
• Firefighters: Work Performance Evaluation (10:47 cap, ladder carries, victim drags, hose pulls)
• MET Test: Annual 12 METs standard for baseline fitness
• Quote: “Competition breeds effort—nobody wants to be at the bottom.”

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LIGHTNING ROUND

• Best Total Body Lift: Power Clean into Thruster
• Best Lower Body Press: Back Squat
• Best Lower Body Pull: Hinge lift (barbell variant preferred)
• Best Upper Body Press: Bench Press
• Best Upper Body Pull: Pull-Ups
• Most Overrated Exercise: Handstand walks
• Most Underrated Exercises: Neck training, Nordic curls, overhead squats
• Biggest Mistake: Overprogramming early on—”keep it simple and effective.”
• Best Equipment Addition: Trap bars
• Worst Equipment Attempt: Atlas stones—”not worth the hassle.”

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FINAL THOUGHTS

Hageman’s philosophy is grounded in practicality: “Distill training down to what’s effective in the time you have.” His programs develop not just stronger athletes but resilient individuals ready for challenges on and off the field