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Build a program philosophy
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tarix | 14.01.2018 | ölçüsü | 461 b. | | #37856 |
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PHILOSOPHY
HAVE A PLAN Everything Works, Just not forever Failing to Plan is….. Be Organized Document & Observe
TEMPO TEMPO COMPLEX LIFTS CIRCUIT TRAIN REST PERIODS - Proportional to Intensity
- Allow ATP regeneration
ATP controls Muscle Contraction 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.
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
Chest then Back Chest then Back Push then pull Hamstring then thigh GIVE ‘EM A REST
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.
DUMBELLS instead of BARBELLS DUMBELLS instead of BARBELLS SINGLE LEG & ARM Kettle Bells or Dumbells - Ligaments, Little Muscles, Tendons
- Hips, Knees, Ankles, Feet
BALANCE
WATER 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 POWER PHASE SPEED / AGILITY PHASE MAINTENANCE PHASE 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
AFTER SCHOOL LIFTING WE DON’T DO IT Promotes Laziness EXCEPTIONS
WARM-UP GOOD MIX - Dynamic & Static
- Get Body Temp UP
FLEXIBILITY
STRENGTH LIFT M, T, Th, & F LIFT M, W, & Fri MIX EXPLOSIVE with TRADITIONAL - Back Squat + Lunge Jumps
- Bench + Plyo Pushups
STRENGTH 4-5 LIFTERS PER STATION - 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
QUICK FILM
STRENGTH SPRING & SUMMER - Pure SST
- SST mixed in Weeks 9-16.
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 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
QUICK FILM
SPEED & AGILITY ENERGY SYSTEMS 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 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
CONDITIONING HOW MANY TIMES CAN YOUR ATHLETES RUN THEIR BEST 40 TIME?
POOR CONDITIONING Do not use proper technique Make mental mistakes Take plays off Do not finish plays Get hurt
AWKWARD GRIPS AWKWARD GRIPS LEVERAGE CONDITIONING CHEAP FUN
Tires Tires Sandbags Paint cans Lineman sled Pickup truck Broken barbells
STRONGMAN EVENTS FARMER’S WALK TRUCK PUSH TRUCK PULL LOADING EVENTS LOG PRESS CRUCIFIX
IRON-MAN CONTEST 1. Bench: reps at 135,175, or 205 2. Clean / Squat / Press: reps at 95,115, or 135 3. Hanging pull-ups 4. Dips 5. Jump rope in 60 seconds 6. Sit-ups in 60 seconds 7. On-line IQ Test score
QUICK FILM
BUILD INTO ROUTINE BUILD INTO ROUTINE WEIRD SCHEDULES EVERY 4 WEEKS OR QUARTERLY
EXTRINSIC vs INTRINSIC EXTRINSIC - Shirts, Sleep in Cards
- Post Maxes
- Trips, Name on Jersey
INTRINSIC - YouTube Videos
- 1 on 1 Talks
- Testing, Mirrors, “Atta Boys”
- Peer Pressure
DANGLING CARROTS AFFECTS GRADE HUME LAKE TRIP LETTERMAN JACKET PATCH NAME ON JERSEY 1 on 1 TALKS PLAYER TREE PROGRAM
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