Build a program philosophy

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

• Legs & Shoulders
• Dead Arms

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

• Gives An Excuse

• 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