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KEYS 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 bodys 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 athletes 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
1. CORE STABILITY 2. FRONT SQUAT / BOX JUMPS 3. PUSH PRESS 4. INCLINE PRESS 5. DB BENCH PRESS 6. DIPS

TUESDAY Power / Up. Pull


1. DYNAMIC CORE 2. POWER CLEAN 3. DB SNATCH 4. POWER STEP UPS 5. PULL UPS (OVHD) 6. DB BENT OVER ROWS

THURSDAY Upper Push


1. CORE STABILITY 2. BENCH PRESS 3. POWER SHRUGS 4. DB INCLINE PRESS 5. DB SHOULDER CIRCUIT 6. DIPS

FRIDAY Lower Strength


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
1. CORE TRAINING 2. SQUAT & REACH 3. CLEAN 4. FRONT SQUAT 5. INCLINE PRESS 6. DB BENCH

THURSDAY Strength
1. CORE TRAINING 2. M&M SQUATS 3. MULTI-DIRECT. LUNGES 4. BENCH PRESS 5. DIPS 6. 3-POSITION SHLD COMPLEX

FRIDAY Work Capacity


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
SPEED / POWER

WEDNESDAY
POWER / STRENGTH

FRIDAY
ST. / WK CAPACITY

1. CORE STABILITY / STRENGTH 2. SNATCH SQUATS 3. SNATCH 4. POWER STEP UPS 5. FRONT SQUATS 6. BENCH PRESS 7. DIPS

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 Lunges b. Ball Leg Curls c. Hurdles (over/under) 3 sets 5. (SS) INCLINE PRESS PULL UPS

EXAMPLE 1: RUNNING PROGRAM 4 DAY


MONDAY
CONDITIONING
1. DYNAMIC FLEX. 2. 800S 3. 400S 4. 200S 5. 110S 6. GASSERS

TUESDAY
POWER
1. DYNAMIC FLEX. 2. HILLS 3. STADIUMS

WEDNESDAY
REGENERATION
1. POOL WORKOUT 2. SPEED SCHOOL

THURSDAY
CONDITIONING
1. DYNAMIC FLEX. 2. 800S 3. 400S 4. 200S 5. 110S 6. GASSERS

**TEAM STRETCH POST-WORKOUT

EXAMPLE 2: RUNNING PROGRAM 4 DAY


MONDAY
SPEED
1. DYNAMIC FLEX. 2. 20S / 40S / 60S 3. BWD RUNS 4. STARTS 5. HOP-TO-SPRINTS

TUESDAY
POWER
1. DYNAMIC FLEX. 2. AGILITY a. 5/10/5 b. 3-Cone Drill c. 60 Yd Shuttle 3. PLYOS

WEDNESDAY
STRENGTH
1. DYNAMIC FLEX. 2. RESISTANCE RUNS 3. HILLS

THURSDAY
CONDITIONING
1. DYNAMIC FLEX. 2. 800S 3. 400S 4. 200S 5. 110S 6. GASSERS

**TEAM STRETCH POST-WORKOUT

NIGHT OF CHAMPIONS
1. FOUR LIFTS / FOUR ATHLETES A. SQUAT C. INCLINE

B. BENCH
2. REWARD FOR HARDEST WORKERS 3. SHOWCASE THE PROGRAM

D. POWER CLEAN

OFF-SEASON ORGANIZATION
1. THREE GROUPS A. Skill (DB, Rec., QB, RB) B. Stand Up (LB, TE, FB, K-P) C. Linemen (OL, DL) 2. FOUR LIFT DAYS (M/T/Th/F) 4. COLORADO CIRCUIT A. Dynamic Stretch B. Circuits (2-3 Min.) C. Stretch (Static)

A. Dynamic Stretch, Yoga


B. Core Lifts C. Assistance Lift 3. LSA & CONDITIONING A. Warm Up B. Drills C. Stretch (Static)