Build a program philosophy



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BUILD A PROGRAM







PHILOSOPHY







HAVE A PLAN

  • Everything Works, Just not forever

  • Failing to Plan is…..

    • PLANNING TO FAIL
  • 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.



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





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

  • WORK ON BALANCE

    • 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

    • 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

  • 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

    • 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.
  • 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



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

  • Cause penalties



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

  • CLEAN UP WEIGHT ROOM

  • AFFECTS GRADE

  • HUME LAKE TRIP

  • LETTERMAN JACKET PATCH

  • NAME ON JERSEY

  • 1 on 1 TALKS

  • PLAYER TREE PROGRAM




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