Transcript Document 7243830

DEVELOPING A STRENGTH
AND CONDITIONING
PROGRAM
Terry Harrison
DISCLAIMER
I do not have all the answers and none of this
information is original or originated with
me. All that I am doing is relaying this
information in the format and providing the
structure to you in a way that has helped the
athletes and teams I have been blessed to
work with.
What a Strength and
Conditioning Program is not
What it is not:
1.) We are not training competitive Olympic lifters – if you
spend the majority of your time teaching technique you
may miss out on other necessary components of
athleticism
2.) We are not training power lifters – although lifting large
amounts of weight is part of developing the athlete
3.) We are not training bodybuilders – muscle mass does aid
in some sports and helps serve as padding and protection in
contact sports, but is not the main goal.
What a Strength and
Conditioning Program is
Strength and Conditioning is the ongoing
process of developing individuals and teams
athletic abilities in order to help them
perform at their highest level in their sport.
WE TRAIN ATHLETES
Not a.) football players b.) volleyball players
c.) power lifters ….
BENEFITS OF STRENGTH AND
CONDITIONING PROGRAM
• Strengthen Tendons and Ligaments
• Increases speed of athletes – enables the athlete to
produce more force into ground when sprinting
and changing directions
• Gives objective immediate feedback to keep
athlete interested and helps with goal setting
• Helps improve athletes self confidence which in
most cases will lead to improved performance
BENEFITS OF STRENGTH AND
CONDITIONING PROGRAM (cont.)
• Everyone has opportunity to be part of the
team and be involved; there are no starters
and back ups
• Can be helpful in all sports both male and
female
• Teaches life time activity
PROGRAM PHILOSOPHY
PROGRAM PHILOSOPHY
1.) Use of Ground Based Lifts:
I tell the players if they want to get used to sitting down
during the game then train that way. You can incorporate
more muscles (stabilizers and core muscles ) by lifting
standing up, which is what ground based training is –
training with feet on the ground. If an exercise can be
done sitting down or standing (shoulder press, curls, side
laterals…) we will do it standing.
2.) Use of free weights:
This partially goes with # 1, when using free weights it is
much easier to incorporate ground based movements. At
the high school level we are also very limited with our
floor space and budget, you can do any number of lifts
with a barbell or dumbbell, however you are limited to one
movement with a machine. Having said that if you can
afford machines they do have a place in training the athlete
and are necessary when dealing with injured athletes or
rehabilitation.
3.) Use of Multiple Joint lifts:
Time is very limited, so in order to train the body as
completely as possible it is necessary to utilize multiple
joint exercises. Athletic events require the use of many
muscles in coordination with one another, therefore it is
most beneficial to train the body in the same manner.
Isolation exercises (movements that train only one
joint/muscle at a time) do have a place in training,
especially when trying to achieve hypertrophy. These
exercises should not be a high priority, and may be used to
help an athletes weakness or lagging body part.
4.) Incorporate Body weight exercises:
Some of the best exercises we can use we often
forget, such as push ups, chin/pull ups. Find ways
to make athletes have to control and manipulate
their own body weight. This is especially useful
when training younger athletes or athletes with a
weak core that have a hard time using barbells and
dumbbells.
5.) Have Variety in your workouts:
This is done for 2 main reasons, number one being the body needs a
variety of stimulus to continue to force the body to adapt (that
adaptation being increased muscular strength, muscular size, and
power). Number two, it gets boring coming in and doing the same
exercises, sets, reps… the athletes and coaches will become mentally
stale. There is a need to continually incorporate exercises that have
great benefit. These exercises are in your program to help the athletes
develop and to create movement patterns they are familiar with. But
keep the athletes guessing mentally and physically by changing the
exercise order, technique variations, sets, reps…
6.) Have incentives for your athletes:
Reward those that work hard
Recognize athletes accomplishments in
front of peers and parents
7.) Give the Athletes a weight – don’t let
them choose
Many times athletes will go too heavy or
light, just like you don’t let players call their
own plays you must have a game plan and
play ready for your team
WEEK 6 2004 FOOTBALL IN SEASON TRAINING
FB IS #5 WK 6
Football
FBA
MILLS, JOSH
Tue
Hang Clean
Board BP
BOX SQUAT
Fri
Incline
SET 1
4 X 65% - 120
2 X5
SET 2
35-132.5-1
X 75% - 140
2 X3
SET 3
45-122.5-1
X 78% - 145
SET 4
45-115-1
X 80% - 150
SET 1
6 X 70% - 120
SET 2
35-152.5-1
X 78% - 135
SET 3
45-16 X 70% - 120
SET 4
35-1 2.5-1
Tue
Hang Clean
Board BP
BOX SQUAT
Fri
Incline
SET 1
4 X 65% - 145
2 X5
SET 2
45-135-1
X 75% - 165
2 X3
SET 3
45-1210-1
X 78%
5-1- 170
SET 4
Workout
45-1110-1
X 80%
5-1- 175
2.5-1 45-1 10-2
SET 1
6 X 70% - 105
SET 2
25-155-1
X 78% - 115
SET 3
35-16 X 70% - 105
SET 4
25-1 5-1
Tue
Hang Clean
Board BP
BOX SQUAT
Fri
Incline
SET 1
4 X 65% - 100
2 X5
SET 2
25-132.5-1
X 75% - 115
2 X3
SET 3
35-12 X 78% - 120
SET 4
35-112.5-1
X 80% - 125
SET 1
6 X 70% - 120
SET 2
35-152.5-1
X 78% - 135
SET 3
45-16 X 70% - 120
SET 4
35-1 2.5-1
FB IS #5 WK 6
FB IS #5 WK 6
Football
Football
Workout
45-1 5-1 2.5-1
6 X 2 X 65% - 190
Workout
45-1 25-1 2.5-1
GILL, ANDREW
6 X 2 X 65% - 220
Workout
45-1 35-1 5-1 2.5-1
BELL, RAWLES
Workout
35-1 5-1
6 X 2 X 65% - 170
Workout
45-1 10-1 5-1 2.5-1
NOTES:
TUE - when doing the hang clean it is actually a hang clean pull then a hang clean
TUE - superset med ball chest pas after performing Board BP
TUE - Board BP needs to be heavier than the weight you used for your last set of 3 during week 1 workout
TUESDAY WORKOUT SUPPLEMENTALS
LINEMAN: 1 TIME THRU - 6 REPS EACH
a.) band pull thrus
b.) sand bag punch on discs
c.) bent laterals
d.) alt. Db bench w/ thumbs up
SKILL: 1 TIME THRU 10 EACH
a.) db split lateral lunge
b.) hypers
c.) chins
d.) thera band rot. Cuff - 4 directions each arm
SATURDAY WORKOUT - #1 is incline with the weight listed above
2.) DB SQUAT TO PRESS
3 SETS OF 6
3.) BENT LATERALS
3 SETS OF 10
4.) STANDING 1 ARM BAND ROW
2 SETS OF 10
SUPP CIRCUIT - 2 TIMES THRU - 10 -15 REPS OF EACH - LIGHT WEIGHT
a.) reverse hypers
b.) curls (your choice)
c.) db overhead tricep ext.
d.) body weight squats
8.) Have athletes record the weights they use
 Each athlete has their own folder
 This will help athletes see progress between tests
 Way for coaches to see if players are a.)
completing all their sets b.) using a weight that is
challenging
 Keeps athletes on track
9.) Set Goals
 Must be in writing (we write on 3index cards, 1
goes in workout folder, 1 in locker and 1 at home)
 Must be challenging and achievable
See next slide
 Must have a deadline
Length of off season, next test
 Must be specific
Not – “ I want to get strong, I want to gain weight”
Goal Setting
Set goals for the items you will test
Realistic gains during a 10-16 week off
season
Squat: 50 + , especially if they are young or haven't had a consistent
program in the past, have seen several 100 lb gains
Bench: 35 +, same as above, have seen many with 50 lb gains
Clean: 30 +, many times they could do more weight but since technique
and bar speed are critical we don’t want to see how much they can do
with improper technique – much of their early gains will be due to
technique
40: .1-.3 (have seen.5)
Vertical: 1-3 inches (have seen 6)
10.) Create an enthusiastic, competitive,
challenging environment
• Money sets – opportunity for athlete to do more
rep or weight on designated set of exercise
• Competitions – wall squats, plate holds, harness
tug of war
• 4th Quarter Drills – way to finish workout and
develop mental toughness (10-push ups, sit ups,
up downs, mt. Climbers – progress to 20)
• Mat Drills
11.) Never quit learning as a coach:
There is no one best way to train. Just as an offense can
evolve so should your strength and conditioning program.
The more you put into your program the more your kids
will put into it. Attend clinics that cover strength and
conditioning, read journals, network with other strength
coaches, and experiment by trying some of the workouts
yourself. I also encourage you to get certified by the
NSCA or United State Weightlifting Association, this well
help bring credibility to your coaching skills and provides
great information on how to develop a program and teach
proper technique.
12.) Change your thinking
 “Its not no pain = no gain”
It is no brain no gain (training to failure is not necessary)
 Don’t only work harder
Work smarter
 Don’t do a program because school “X” does it and they
are successful – that may or may not be why they are
successful, they might be good in spite of what they do in
the weight room and speed development
 Just because you did it when you were a player doesn’t
mean it is good or works
BASIC PRINICPALS OF STRENGTH
AND CONDITIONING
WEIGHT TRAINING PRINCIPALS
•
•
•
•
•
•
•
•
•
Progressive Overload
Rest Between Sets Increase amount of weight used
Volume – total number of sets and reps in a workout
Also can change the sets and reps used
Repetition speed
Variety
Periodization
Combination of these
PROGRESSIVE OVERLOAD
Progressive Overload – gradual increase of stress placed upon
the body during exercise training
Progressive Overload may be implemented with the following
1.) load increased
2.) repetitions added to current load
3.) rest periods between sets may be shortened
4.) repetition speed with sub-maximal loads
5.) total volume of workout (total # of repetitions performed in a workout)
6.) any combination of the above
REST BETWEEN SETS
How long you rest between sets will depend on what your
goals are and what your current state of fitness is
Strength = 2-3 minutes
This would include multiple joint movements
Hypertrophy = 1-2 minutes
Supplemental exercises
Endurance/Fitness = 30 seconds to 1 minute
Circuits, supersets, fast paced
PERIODIZATION
Linear Periodization –
high initial training volume with low intensity
as training progresses volume decreases and
intensity increases
Typically each phase has an emphasis
Example: on following slide
Find out when your most important event is
and work backwards, so that you are
peaking at the right time
Macro –
Meso –
Micro –
BENCH PRESS
WEEK
1
2
3
4
DATES
1/6-1/10
1/13-1/17
1/20-1/24
1/27-1/31
PHASE
SET 1
SET 2
CIRCUIT WORK
CIRCUIT WORK
1 BERSERK BENCH
10*58
10*62
SET 3
SET 4
SET 5
SET 6
VOLUME
NA
NA
NA
36
AVG. % OPTIONAL
NA
NA
NA
63.25
8*65
8*68
8*67.5
30
70.125 extra reps
6*72.5
22
74.375 extra reps
5 2/3-2/7
8*65
8*70
6 2/10-2/14
6*70
6*75
6*78
4*80
7 2/17-2/21
5*70
5*72.5
5*75
5*75
20
73.125 extra weight
6*70
3*80
15
78.125 extra weight
74 no money
8 2/24-2/28
9 3/3-3/7
AR
10 3/10-3/14
3*85
2 3*78
SPRING BREAK
8*68
6*75
6*75
4*78
24
4*80
2*82
22
11 3/17-3/21
8*65
6*75
4*80
12
13
14
15
16
2*80
5*70
5*65
6*60
2*70
2*85
4*80
3*75
4*70
2*75
4*78
2*85
3*80
3*75
2*75
5*55
3*65
2*75
3/24-3/28
3/31-4/4
4/7-4/11
4/14-4/18
4/21-4/25
17 4/28-5/2
18 5/5-5/9
19 5/12-5/16
20 5/19-5/23
21 5/26/1930
3
TEST
SPRING BALL
SPRING BALL
OFF
1*88
2*85
2*80
2*75
RACK OUT
1*85
NEW MAX
2*90
1*95
extra reps
81.25 extra weight
75
10
12
80.75 LAST SET
16
81.66 LAST SET
15
71.25 DOWNLOAD
8 + RO 73.75 + ROVELOCITY
NA
100 +
HOW TO WRITE A PROGRAM
HOW MANY REPS AND HOW
MUCH WEIGHT?
1 * MAX
2 * 95.5%
3 * 91.7 %
4 * 88.5 %
5 * 85.7 %
6 * 83.2 %
7 * 80.9 %
8 * 78.8 %
9 * 76.9 %
10 * 75.2 %
For workouts subtract 5-10% off of number (3 + sets – workout). The
fewer the sets, the less % is taken off
ORDER OF EXERCISES
•
•
•
•
•
Warm up
Power movements
Hard to easy
Multiple joint to single joint
Pre-Hab, Core work
What a typical workout looks like
1 HOUR: WEIGHTS ONLY
10 minutes:
Warm – up / give instructions / mental training
20 - 25 minutes
Core Lifts
10-15 minutes
Supplemental Lifts
5 minutes
Pre-hab
5 minutes
Fourth quarter work / wrap up
WEEK 5
DAY 1
1.)HANG CLEAN
6
6
5
5
2.) BENCH PRESS
8
DAY 4
1.) PUSH PRESS
6
6
6
2.) BENCH PRESS
8
3.) FLOOR PRESS
3
3
6
8
3
3
8 SETS OF 3 @ 60%
1 MINUTE REST BTWN SETS
3.) INCLINE DB
12
10
EXPLOSIVE REPS
8
6
8
4.) DB OVERHEAD TRICEP EXTENSION
8
8
8
8
4.) BRAINCRUSHERS
10
10
8
5.) BENT LATERALS
10
10
5.) FLAT FLYES
10
8
10
DAY 2
1.) BOX SQUATS
6 SETS OF 2 @ 55%
6
3.) GOOD MORNINGS
10
8
10
DAY 5
1.) OVERHEAD SQUAT
10
8
2.) FRONT SQUATS
6
6
6
2.) BACK SQUAT
6
6
8
6
8
8
3.) GLUTE / HAM RAISE
10
10
4.) RACK PULL UPS
LINE = 25 TOTAL SKILL = 35 TOTAL
4.) DB ROW
10
5.) WEIGHTED HYPEREXTENSIONS
10
10
10
5.) PARTNER CURLS
1-15
BENCH PRESS - SET OF 6 - EXTRA REPS IF POSSIBLE
SQUAT - UP TO 2 EXTRA REPS ON THE LAST SET
10
6
10
8
8
What a typical workout looks like
1 HOUR: SPEED AND WEIGHTS
10 MINUTE SPEED WARM UP
10 MINUTE SPEED STATION # 1
10 MINUTE SPEED STATION # 2
20 MINUTE CORE LIFT
10 MINUTE CORE WORK / WRAP UP / 4TH QUARTER WORK /
STRETCH & COOL DOWN
TCA 2002 BASKETBALL OFF SEASON
BENCH:
0 SQUAT:
NAME:
0 HANG CLEAN:
WEIGHTS USED
WEEK 1
DAY 1
EXERCISE
SETS
REPS
INTENSITY
1 SQUAT
4
15-12-10-10
50%-55%-60%-62.5%
0
0
0
0
2 BENCH PRESS
4
10-10-10-8
55%-58%-60%-65%
0
0
0
0
3 DB LUNGE
3
10-10-10
ME…
4 DB SHOULDER PRESS
3
10-10-10
ME…
5 DB RDL
3
12-12-12
ME…
SET 1
SET 2
SET 3
SET 4
6 BENCH DIPS
3
RM
ME…
ME = MAXIMUM EFFORT (AS HEAVY A WEIGHT YOU CAN HANDLE WITH GOOD TECHNIQUE)
RM = REP MAX - PERFORM AS MANY REPS AS POSSIBLE UNTIL YOU REACH MUSCULAR FAILURE
SPEED WORK: (ENDURANCE)
WEIGHTS USED
DAY 2
EXERCISE
SETS
REPS
INTENSITY
1 HANG CLEAN
4
6-6-6-6
50%-55%-60%-60%
2 OVERHEAD SQUAT
4
8-8-8-8
BAR -TECHNIQUE
3 PUSH PRESS
4
6-6-6-6
TECHNIQUE WORK
4 DB ROW
4
12-10-10-8
ME…
5 BB SHRUGS
4
8-8-8-8
ME…
SET 1
SET 2
0
SET 3
0
6 SHOULDER COMPLEX
3
12-12-12
ME…
SHOULDER COMPLEX = SIDE LATERALS - FRONT LATERALS - BENT LATERALS
PLYOMETRICS:
1
2
3
4
5
MEDICINE BALL WORK
CHEST PASS
OVERHEAD PASS
WOOD CHOPPERS
GRANNY TOSS
KEG TOSS
2
2
2
2
2
10-10
10-10
10-10
10-10
10-10
STATIONARY PLYOMETRICS
JUMP SQUATS
ANKLE FLIPS
LUNGE JUMPS
JUMP ROPE
SIDE TO SIDE
FRONT TO BACK
RGHT LEG
LFT LEG
2
2
2
2
2
2
2
2
10-10
20-20
8-8
20 SECONDS
20 SECONDS
20 SECONDS
15 SECONDS
15 SECONDS
SET 4
0
0
HOW TO INCORPORATE WEIGHTS
AND SPEED WORK
Progression of a workout
1.) Speed Work – under 60 yards, agility work
also
2.) Power Development – plyomterics,
Olympic lifts, medicine ball work
3.) Strength – weight training
4.) Conditioning
HOW MANY DAYS A WEEK TO
TRAIN
In Season – 2-3
Off Season
3 – M,W,F
4 – M,T,Th,F
5 – M-F
HOW LONG SHOULD A WORKOUT
LAST?
30 – 120 minutes
30 – in season
60 – school day
90 – school day + extra before or after school
120 - summer
THE DIFFERENCES BETWEEN IN /
OFF /PRE SEASON WORKOUTS
Limited overhead lifting
Limited front squats
Fewer supplemental exercises
Total volume is lower
Most speed/conditioning work done within
practice
WHEN, WHY, WHAT AND HOW TO
TEST
WHEN
Test 3 times a year:
1.) Pre - Season
2.) Post – Season
3.) During off-season
Example using football
1.) August 2.) December 3.) April
WHEN, WHY, WHAT AND HOW TO
TEST
WHY
1.) Evaluate teams/individuals strengths and
weaknesses
2.) Tool to monitor progress during off season
3.) Tool to evaluate strength/speed program
4.) Motivational tool for athletes (clubs,
awards…)
WHEN, WHY, WHAT AND HOW TO
TEST
WHAT
1.) Speed – 40 yard dash
2.) Agility – 5-10-5 (pro) shuttle
3.) Lower body power – no step vertical jump, standing broad
jump
4.) Upper Body Strength – Bench Press
5.) Lower Body Strength – Back Squat
6.) Total Body Power – Hang or Power Clean
*Optional* Speed Endurance – 300 yard shuttle (by 25 or 50 yards) ,
repeated bouts with goal time and set rest intervals
1 Rep max versus rep max
Benefits of one rep max:
a.) more accurate when basing %’s off of
maxes
b.) applies better to incentives, comparisons,
goals
c.) requires intensity and focus to attempt
heavy weight
d.) doesn’t take as long when figuring results
1 Rep max versus rep max
e.) injury is just as likely or more likely when
muscle is fatigued from multiple reps
f.) there are varying charts and formulas to
figure out a rep max
DO NOT MAX 1 REP OR MULTIPLE REP
UNTIL CORRECT TECHNIQUE HAS
BEEN LEARNED AND PRACTICED
Rep max formula
1*1
1.03 * 2 reps
1.06 * 3 reps
1.09 * 4 reps
1.12 * 5 reps
1.15 * 6 reps
1.18 * 7 reps
1.21 * 8 reps
1.24 * 9 reps
1.27 * 10 reps
1.30 * 11 reps
Beyond 11 reps is inconsistent
PROGRAM BUILDERS
Consistency
 In teaching and performing technique
 In effort expected and given
 In recording workouts
 In attendance
Competition
 Helps provide a spark and variety to off season
 Can be a point system that cover course of off season
 Can be individual event that takes place every week
PROGRAM BUILDERS
Awards
 Athlete of week – put picture up in locker room
 Find ways to recognize athletes hard work in front of peers
and parents (Night of Champions…)
Teach
 Help kids understand why they are doing what they are
doing
PROGRAM KILLERS
1.) allowing athletes/teams to workout on own
2.) Inconsistency in following,
enforcing,attending writing workouts
3.) Lack of variety, using the same workout
all the time
4.) Lack of support, promotion from head
coach (if your not seen at workouts what
makes the kids think its important)
PROGRAM KILLERS
5.) Lack of understanding of how to do exercises
properly
6.) Having more of a social atmosphere than work
atmosphere
7.) lack of discipline – no enforcement – tardies,
absences, not cleaning weight room…
8.) Female athlete not understanding that weights are
beneficial to her athletic abilities and will not turn
her into a “muscle bound gross women”