Transcript TCU FOOTBALL - CoachAllen.com | Welcome

KEY’S TO A SUCCESSFUL PROGRAM
A. THERE MUST BE A SHARED INTEREST IN THE STRENGTH AND
CONDITIONING PROGRAM
1. The Head Coach
2. The Athlete
3. The Strength and Conditioning Coach
B.
THE PROGRAM SHOULD BE BASED ON SOUND SCIENTIFIC
PRINCIPLES
1. The Body is Designed to Work as an Integrated Unit
a. Whenever possible, avoid isolating muscles
b. Avoid using any machines whenever possible
2. Overload, Specificity, and Progressive Resistance
GOALS OF OUR STRENGTH AND
CONDITIONING PROGRAM
A. PREVENT THE PREVENTABLE INJURIES
1. Evaluate Most Frequent Injuries (Knees, Hamstrings, Ankles, etc..)
2. General Understanding of Human Movement and how the Body
Responds to Stresses Placed upon it
B.
PERFORMANCE ENHANCEMENT
1. Strength (Starting, Absolute, Relative, Functional)
2. Power (Ability to exert maximal force in shortest amount of time)
3. Speed
4. Agility
5. Balance (Ability to sustain or return body’s CG over its base of support)
6. Flexibility
7. Neuromuscular Efficiency (Ability of the neuromuscular system to allow
muscles to dynamically stabilize entire kinetic chain in all 3 planes)
DESIGNING A RESISTANCE
TRAINING PROGRAM
NEEDS ANALYSIS
A.
Evaluation of the Sport
1. Most common injury sites (Ankle, Knee, and Shoulder Sprains)
2. Movement patterns (Multi-Planar, Contraction Velocities)
B.
Evaluation of the Athlete
1. Injury History
2. Age
3. Training Goals
4. General Medical History
EXERCISE SELECTION
ALL EXERCISES SHOULD BE MULTI-PLANAR, PROPRIOCEPTIVELY
CHALLENGING, PROGRESSIVE, AND ACTIVITY SPECIFIC
SAID Principle – Specific Adaptations to an Imposed Demand
Core Exercises:
Upper Push – Bench Press, Incline Press, or Push Press
Upper Pull – Pull Ups (Overhand Wide, Overhand Close, Underhand)
Lower – Squat
Total Body – Cleans, Snatches
TEAM CORE TRAINING – Dead Bugs, Pillars, V-Ups
Assistance Exercises:
Upper Push – DB Bench & Incline, Dips, DB Shoulder Circuits
Upper Pull – DB Bent Over Rows (Single Leg), Standing One-Arm Rows
Lower – Multi-Directional Lunges, Step Ups, Staggered Squats, Front Squats
Total Body – Lunge-to-Press, Squat-to-Press, Lunge and Row
INDIVIDUAL CORE TRAINING – Dynamic Exercises
EXERCISE ORDER
•
As a general rule, do multi-joint, proprioceptively challenging exercises
at the beginning of the workout while the athlete’s are still mentally and
physically fresh while saving the more isolated movements for last
EXERCISE
1. Dynamic Warm Up
2. Core Stability & Strength
3. Squat and Reach
4. Power Cleans
5. Front Squat
6. Dips
EX. DEMAND
WARM UP
CORE TRAINING
PROPRIOCEPTIVE
MULTI-JOINT-CORE
MULTI-JOINT-CORE
ASSISTANCE LIFT
EXAMPLE 1: LIFTING PROGRAM – 4 DAY
MONDAY
Upper Push
TUESDAY
Power / Up. Pull
THURSDAY
Upper Push
FRIDAY
Lower Strength
1. CORE STABILITY
2. FRONT SQUAT /
BOX JUMPS
3. PUSH PRESS
4. INCLINE PRESS
5. DB BENCH PRESS
6. DIPS
1. DYNAMIC CORE
2. POWER CLEAN
3. DB SNATCH
4. POWER STEP UPS
5. PULL UPS (OVHD)
6. DB BENT OVER
ROWS
1. CORE STABILITY
2. BENCH PRESS
3. POWER SHRUGS
4. DB INCLINE
PRESS
5. DB SHOULDER
CIRCUIT
6. DIPS
1. DYNAMIC CORE
2. SQUAT
3. MULTI-DIRECT.
LUNGES
4. PHYS. BALL LEG
CURLS
5. PULL UPS
6. CURL-PRESS
WEDNESDAY IS A RECOVERY DAY
EXAMPLE 2: LIFTING PROGRAM – 4 DAY
MONDAY
Speed
1. CORE TRAINING
2. OVHD SQUAT
3. Snatch Balance
4. SNATCH
5. PULL UPS
6. DB BENT OVER
ROWS
TUESDAY
Power
THURSDAY
Strength
FRIDAY
Work Capacity
1. CORE TRAINING
2. SQUAT & REACH
3. CLEAN
4. FRONT SQUAT
5. INCLINE PRESS
6. DB BENCH
1. CORE TRAINING
2. M&M SQUATS
3. MULTI-DIRECT.
LUNGES
4. BENCH PRESS
5. DIPS
6. 3-POSITION
SHLD COMPLEX
1. CORE TRAINING
2. CLEAN
COMPLEX
3. PULL COMPLEX
a. Pull Ups
b. Spinal Chord
Dynamics
c. Curl / Press
4.
WEDNESDAY IS A RECOVERY DAY
Robb Rodgers
EXAMPLE 3: LIFTING PROGRAM – 3 DAY
MONDAY
WEDNESDAY
FRIDAY
SPEED / POWER
POWER / STRENGTH
ST. / WK CAPACITY
1. CORE STABILITY
2. POWER CLEAN
3. PULL UPS
4. HAMMER ISO ROW
5. POWER SHRUGS
6. DB SINGLE LEG
CURLS
1. CORE STABILITY /
STRENGTH
2. OVERHEAD LUNGE
3. SQUAT
4. LOWER COMPLEX
a. V-Step Lunge’s
b. Ball Leg Curls
c. Hurdles (over/under)
3 sets
5. (SS) INCLINE PRESS
PULL UPS
1. CORE STABILITY /
STRENGTH
2. SNATCH SQUATS
3. SNATCH
4. POWER STEP UPS
5. FRONT SQUATS
6. BENCH PRESS
7. DIPS
EXAMPLE 1: RUNNING PROGRAM – 4 DAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
CONDITIONING
POWER
REGENERATION
CONDITIONING
1. POOL WORKOUT
2. SPEED SCHOOL
1. DYNAMIC FLEX.
2. 800’S
3. 400’S
4. 200’S
5. 110’S
6. GASSER’S
1. DYNAMIC FLEX.
2. 800’S
3. 400’S
4. 200’S
5. 110’S
6. GASSER’S
1. DYNAMIC FLEX.
2. HILL’S
3. STADIUMS
**TEAM STRETCH POST-WORKOUT
EXAMPLE 2: RUNNING PROGRAM – 4 DAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
SPEED
POWER
STRENGTH
CONDITIONING
1. DYNAMIC FLEX.
2. RESISTANCE
RUNS
3. HILL’S
1. DYNAMIC FLEX.
2. 800’S
3. 400’S
4. 200’S
5. 110’S
6. GASSER’S
1. DYNAMIC FLEX.
2. 20’S / 40’S / 60’S
3. BWD RUNS
4. START’S
5. HOP-TO-SPRINTS
1. DYNAMIC FLEX.
2. AGILITY
a. 5/10/5
b. 3-Cone Drill
c. 60 Yd Shuttle
3. PLYO’S
**TEAM STRETCH POST-WORKOUT
NIGHT OF CHAMPIONS
1. FOUR LIFTS / FOUR ATHLETES
A. SQUAT
C. INCLINE
B. BENCH
D. POWER CLEAN
2. REWARD FOR HARDEST WORKERS
3. SHOWCASE THE PROGRAM
OFF-SEASON ORGANIZATION
1. THREE GROUPS
4. COLORADO CIRCUIT
A. Skill (DB, Rec., QB, RB)
A. Dynamic Stretch
B. Stand Up (LB, TE, FB, K-P)
B. Circuits (2-3 Min.)
C. Linemen (OL, DL)
C. Stretch (Static)
2. FOUR LIFT DAYS (M/T/Th/F)
A. Dynamic Stretch, Yoga
B. Core Lifts
C. Assistance Lift
3. LSA & CONDITIONING
A. Warm Up
B. Drills
C. Stretch (Static)