Transcript Document

YEAR ROUND
WEIGHT PROGRAM
At High School Level
Rick Stewart
Porterville High School
[email protected]
Cell: 559-723-1211
BUILD A PROGRAM
Make
The Play
Performance
Game
Skill
Mental
Practice
Athletic Ability
Conditioning
Character
Speed
Lifting
Effort
Technique Strategy
Agility
Power
Endurance
Running Stretching Nutrition
Belief Resolve Discipline Courage
Rest
Perseverance
Unity
The PERFORMANCE PYRAMID was inspired by John Wooden's "Pyramid of
Success". The apex is our ability to make the play. It is the culmination of
character, conditioning, athletic ability, practice habits, skill level, and effort.
CHALLENGES
SHARING ATHLETES

We are OK with this
TIME

Efficiency. Multiple Movements
KNOWLEDGE

Internet is Amazing!!!
EQUIPMENT

Have to Adapt
GOALS
GET STRONGER - EXPLOSIVE
Has to apply to the field
 Need Variety - Make it Fun (Strongman)
 Multi Sport Athlete

GET FASTER

Then Train Fast
INJURY FREE
The true test of your program
 Multi Joint Workouts

PHILOSOPHY
COACHES SHOW UP & WORK
Sit at desk & drink coffee
 Stay off Cell Phone
 No Film if Lifting

EVERY KID HAS TO IMPROVE

Self Confidence; Bragging Rights
SET GAME & PRACTICE TEMPO
DESIGN CONSIDERATIONS
ENERGY SYSTEMS
 Need
to Understand this
DIFFERENT ABILITIES
MAXIMIZE YOUR TIME
TESTING & ASSESMENT
INSANITY DEFINITION
DOING SAME THING
OVER & OVER AGAIN
And
EXPECTING THE
SAME RESULT
HAVE A PLAN
Everything Works, Just not forever
Failing to Plan is…..
 PLANNING
TO FAIL
Be Organized
Document & Observe
MAXIMIZE YOUR TIME
TEMPO
COMPLEX LIFTS
CIRCUIT TRAIN
REST PERIODS
Proportional to Intensity
 Allow ATP regeneration

TEMPO
TRAIN THE ENERGY
SYSTEMS
ATP controls Muscle Contraction
First 5-15 sec use ATP stored in muscle

Best time for maximum power
10-30 sec break down glucose in muscle
After 45 sec, break down fatty acids which
requires oxygen.
Explosive movements cannot continue
without short rest.
ENERGY - AGILITIES
Can train muscles to store more ATP
faster.
Attack agilities for 5-15 seconds.
Measure by time & distance
Set a PR every time.
ENERGY - STRENGTH
Bench, Squat, Power Clean
Training Body to be slow
Build Strength Explosively & Fast.
How many reps in certain time.
If you do what everyone else does, you
will get what everyone else has.
ENERGY - CONDITIONING
How far in 5, 10, or 15 sec?
6 minute laps are training oxidative system
Rest just long enough to catch breath
20-30 sec to simulate a game.
Have to Train Fast to be Fast, Train
Explosively to be explosive
DISCIPLINE
DO NOT USE RUNNING AS
DISCIPLINE!!!!!!!!!!!!
COMPLEMENTARY
MUSCLES
Chest then Back
Push then pull
Hamstring then thigh
GIVE ‘EM A REST
 Legs
& Shoulders
 Dead Arms
MULTI SPORT ATHLETE
Already doing plyos,
agilities, running
Can’t simulate the
mental toughness
Our Philosophy



We Encourage
Game over practice
Practice vs Practice
ALL ATHLETES SHOULD
HAVE:
Strength
Speed
Flexibility
Balance
Endurance
……BUT THAT DOES NOT MEAN
WE TRAIN THEM TO HAVE THESE SKILLS.
MULTI JOINT TRAINING
DUMBELLS instead of BARBELLS
SINGLE LEG & ARM
Kettle Bells or Dumbells
WORK ON BALANCE
Ligaments, Little Muscles, Tendons
 Hips, Knees, Ankles, Feet

BALANCE
Lateral Raises on 1 foot
Squat on Bosu Ball
Dumbell Rows on 1 foot
Kettle Bells or Dumbells
Medicine Ball Pushups
Shoulder Stabilizing Pushups
1 Arm Cleans, Snatches, Overhead
INJURY PREVENTION
WEIGHT ROOM PREVENTS INJURY
ICE vs HEAT
HEEL WALKS
IN SEASON = WEIGHT ROOM
No Shoulders on Hitting Days
NUTRITION
WATER
EAT EVERY 3-4 HOURS
5-6 TIMES A DAY
SHAKES
80/20 RULE
NUTRITION
SIMPLE & EFFECTIVE
EDUCATE PARENTS
PLAYERS NEED TO KEEP WEIGHT
ONLY PUT PREMIUM GAS IN A
FERRARI
1.5 g PROTEIN + 3g of CARBS
for EVERY POUND YOU WEIGH
PHASES
STRENGTH PHASE

3rd Quarter
POWER PHASE

4th Quarter
SPEED / AGILITY PHASE

4th Quarter & Summer
MAINTENANCE PHASE

Game 1 to 14
RE-CHARGE THE BATTERIES
ORGANIZATION
ZERO PERIOD
Was a Double 6am & 7am
 Now 0 and 1st blocked (6:45 & 7:45)

AFTERSCHOOL

Tue & Thur Speed during 4th Quarter
SUMMER

T, W, Th for two hours
AFTER SCHOOL LIFTING
WE DON’T DO IT
 Gives An
Excuse
Promotes Laziness
 Hinders
Team Building
EXCEPTIONS
 Absolutely
WARM-UP
GOOD MIX
 Dynamic
& Static
 Get Body Temp UP
FLEXIBILITY
 After
Workouts
STRENGTH
LIFT M, T, Th, & F

TWO 4-week CYCLES
LIFT M, W, & Fri

TWO 4-week CYCLES
MIX EXPLOSIVE with TRADITIONAL
Back Squat + Lunge Jumps
 Bench + Plyo Pushups

STRENGTH
4-5 LIFTERS PER STATION



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CORE + Spotter
Auxillary Same Muscle Group
Auxillary Different Muscle Group
Abs (core)
TWICE A WEEK

Squat, Clean, Snatch, Glute Ham, Pullups
ONCE A WEEK

Bench, Explosive Dead Lift.
STATIONS
CORE
EXERCISE
EXPLOSIVE
AUXILLARY
ABS
QUICK FILM
STRENGTH
SPRING & SUMMER
 Pure
SST
 SST mixed in Weeks 9-16.
LOT OF BODY WEIGHT
MAXES WENT UP!!!
CORE STRENGTH
WORK ON EVERY DAY
NOT JUST CRUNCHES
 Vertical
Plyos
 Planks, Leg Lifts
 Anytime Bar on the back
 Lower Back 2x a week!!!
FLEXIBILITY
JUST STARTED THIS YEAR

Huge Difference
PARTNER STRETCH AFTER LIFTING
POWER
PLYOMETRICS
Auxillary 1x a week 1st eight weeks
 Twice a week next eight weeks

START GROUND BASE

Build up to Boxes after 2 weeks
JUMP ROPE, LINES, LADDERS
EXPLOSIVE DEAD LIFT
QUICK FILM
SPEED & AGILITY
ENERGY SYSTEMS

Get it done at beginning
INCORPORATE INTO WEIGHT ROOM

Ease it in about 4th week.
TUE & THUR AFTERSCHOL
SPEED DEVELOPMENT
HOW DO YOU GET FASTER?
By Running Fast!!!
 Ball is Snapped, Everyone Runs.

RUNNING MECHANICS
Emphasize during Dyanamic Warmup
 Tue & Thur afterschool 4th Quarter
 3 days a week during summer (SST)
 1st two weeks of August

SPEED DEVELOPMENT
MAKE EVERY KID FASTER
PROPER TECHNIQUE
HILLS & RESISTANT RUNNING
ONLY 6 SPRINTS PER SESSION
VARIETY
SUMMER
MON NIGHTS

2 Hour Practice, Pass Emphasis
TUE, WED, THUR

Speed Agility 1 Hour; Lift 1 Hour
WED NIGHTS

2 Hour Practice, Run Emphasis
2 CAMPS, 3 7on7
4 WEEKS OFF

Grad, 4th, Last 2 in July
CONDITIONING
FOOTBALL GAME IS 2 HOURS LONG


Intense 10 sec; 25 sec break.
Simulate That in Every Drill
“OLD SCHOOL” CONDITION IN AUGUST



Tempo Practice Rest of Year
Pursuit Drills & Perfect Plays
Special Teams is Great Conditioner
CONDITIONING
HOW MANY
TIMES CAN
YOUR
ATHLETES
RUN THEIR
BEST 40
TIME?
POOR CONDITIONING
1.
2.
3.
4.
5.
6.
Do not use proper
technique
Make mental
mistakes
Take plays off
Do not finish plays
Get hurt
Cause penalties
STRONGMAN TRAINING
AWKWARD GRIPS
LEVERAGE
CONDITIONING
CHEAP
FUN
STRONGMAN SHOPPING
Tires
Sandbags
Paint cans
Lineman sled
Pickup truck
Broken barbells
STRONGMAN EVENTS
FARMER’S WALK
TRUCK PUSH
TRUCK PULL
LOADING EVENTS
LOG PRESS
CRUCIFIX
KEG TOSS
CASK/STONE
CIRCLE
FIREMAN CARRY
STONE LIFT
TIRE FLIP/PULL
IRON-MAN CONTEST
1.
2.
3.
4.
5.
6.
7.
Bench: reps at 135,175, or 205
Clean / Squat / Press: reps at 95,115, or 135
Hanging pull-ups
Dips
Jump rope in 60 seconds
Sit-ups in 60 seconds
On-line IQ Test score
QUICK FILM
TESTING & ASSESING
BUILD INTO ROUTINE
WEIRD SCHEDULES
EVERY 4 WEEKS OR QUARTERLY
“If you’re not assessing,
then you’re just guessing…”
EXTRINSIC vs INTRINSIC
EXTRINSIC



Shirts, Sleep in Cards
Post Maxes
Trips, Name on Jersey
INTRINSIC



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YouTube Videos
1 on 1 Talks
Testing, Mirrors, “Atta Boys”
Peer Pressure
DANGLING CARROTS
CLEAN UP WEIGHT ROOM
AFFECTS GRADE
HUME LAKE TRIP
LETTERMAN JACKET PATCH
NAME ON JERSEY
1 on 1 TALKS
PLAYER TREE PROGRAM