Boyd Epley Master 12 Week Plan
Transcript of Boyd Epley Master 12 Week Plan
-
8/19/2019 Boyd Epley Master 12 Week Plan
1/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
!"#$%&'%#()"*
-
8/19/2019 Boyd Epley Master 12 Week Plan
2/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
S T E P:
! Measure initial performance levels
! Create a baseline of data in case of injury
! Learn strengths and weaknesses
!
To show improvement
! To measure the effectiveness of the program
! Motivation !!!
-
8/19/2019 Boyd Epley Master 12 Week Plan
3/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
" Tests must be
"
Test procedures must .
" Testing must be done in the same order with
the same equipment and on the same surface
.
-
8/19/2019 Boyd Epley Master 12 Week Plan
4/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
-
8/19/2019 Boyd Epley Master 12 Week Plan
5/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
Beta Weight T Test
Regression Analysis
VJ .331 4.388
AG .189 2.236
10 .047 .370
-
8/19/2019 Boyd Epley Master 12 Week Plan
6/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
40 Yard Dash done in the off-season
Three Tests .9656 Positive Correlation to
Four Tests to Identify Talent
-
8/19/2019 Boyd Epley Master 12 Week Plan
7/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
Print Test DataCollection Cardsfrom NSCATemplate
Located at nsca.com in
the strengthcoaching sectionunder Testing andEvaluation
Personal Information
Name:
Semester:
Height: Weight:
Age: Date:
Performance Tests
Test ScorePercentile
RankGoal
VerticalJump
Pro-AgilityRun
10 or 40
Yard Dash
Average PercentileRank
omments
What I am going to do to reach my goals!
-
8/19/2019 Boyd Epley Master 12 Week Plan
8/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
1.
Test height & weight
2.
Warm-up in small groups
3.
Move from test station to test station4.
Coach records the Test Score on the Data Collection Card
-
8/19/2019 Boyd Epley Master 12 Week Plan
9/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
S T E P:
Determine improvement of the from testperiod to test period and from year to year.
Determine strengths and weaknesses for an
Evaluate the effectiveness of the strength and conditioning
-
8/19/2019 Boyd Epley Master 12 Week Plan
10/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
Personal Information
Name:
Semester:
Height: Weight:
Age: Date:
Performance Tests
Test ScorePercentile
Rank Goal
VerticalJump
Pro-AgilityRun
10 or 40 Yard Dash
Average PercentileRank
omments
What I am going to do to reach my goals!
27.25
4.98
1.92
56
16
69
45
55
Men 16 y Performance Score & Percentile Rank
Percentile
Rank
Vertical
Jump
Pro-Agility
Run
10-Yard
Dash
40-Yard
Dashinches seconds seconds seconds
90 30.75 < 4.25 > 1.67 > 4.75 >
80 29.25 - 30.5 4.38 - 4.26 1.72 - 1.68 4.84 - 4.76
70 27.5 - 29 4.53 - 4.39 1.78 - 1.73 4.95 - 4.85
60 25.5 - 27.25 4.70 - 4.54 1.86 - 1.79 5.08 - 4.96
50 23.25 - 25.25 4.89 - 4.71 1.95 - 1.87 5.23 - 5.09
40 21.25 - 23 5.06 - 4.90 2.03 - 1.96 5.36 - 5.24
30 19.5 - 21 5.21 - 5.07 2.09 - 2.04 5.47 - 5.37
20 18 - 19.25 5.34 - 5.22 2.14 - 2.10 5.56 - 5.48
10 < 17.75 > 5.35 > 2.15 > 5.57
,%-)%./'% 01.2 !13%$ ". 4.5"-*1/". 5-"* 6"7*1.8 9&'%# 1.$ :-;
-
8/19/2019 Boyd Epley Master 12 Week Plan
11/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
27.25
4.981.92
56Pre-Test
Name
Semester
Date
Weight Height
Performance Evaluation
Profile
VerticalJump
Pro-AgilityRun
10-Yard Dash(or 40-Yard Dash)
Average PercentileRank
Attendance
# of DaysPresent
# of DaysTotal
# of DaysMissed
% of DaysPresent
Coaches Comments
90
80
70
6050
40
30
20
10
Age 16
-
8/19/2019 Boyd Epley Master 12 Week Plan
12/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
S T E P:
Improve each
time they test. Improve
every test period.
-
8/19/2019 Boyd Epley Master 12 Week Plan
13/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
Personal Information
Name:
Semester:
Height: Weight:
Age: Date:
Performance Tests
Test ScorePercentile
Rank Goal
VerticalJump
Pro-AgilityRun
10 or 40 Yard Dash
Average PercentileRank
omments
What I am going to do to reach my goals!
27.25
4.98
1.92
56
16
29
4.70
1.82
69
45
55
Men 16 y Performance Score & Percentile Rank
PercentileRank
VerticalJump
Pro-AgilityRun
10-YardDash
40-YardDash
inches seconds seconds seconds
90 30.75 < 4.25 > 1.67 > 4.75 >
80 29.25 - 30.5 4.38 - 4.26 1.72 - 1.68 4.84 - 4.76
70 27.5 - 29 4.53 - 4.39 1.78 - 1.73 4.95 - 4.85
60 25.5 - 27.25 4.70 - 4.54 1.86 - 1.79 5.08 - 4.96
50 23.25 - 25.25 4.89 - 4.71 1.95 - 1.87 5.23 - 5.09
40 21.25 - 23 5.06 - 4.90 2.03 - 1.96 5.36 - 5.24
30 19.5 - 21 5.21 - 5.07 2.09 - 2.04 5.47 - 5.37
20 18 - 19.25 5.34 - 5.22 2.14 - 2.10 5.56 - 5.48
10 < 17.75 > 5.35 > 2.15 > 5.57
-
8/19/2019 Boyd Epley Master 12 Week Plan
14/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
Goals
27.25
4.981.92
56Pre-Test
Name
Semester
Date
Weight Height
Performance Evaluation
Profile
VerticalJump
Pro-AgilityRun
10-Yard Dash(or 40-Yard Dash)
Average PercentileRank
Attendance
# of DaysPresent
# of DaysTotal
# of DaysMissed
% of DaysPresent
Coaches Comments
90
80
70
60
50
40
30
20
10
Age 16
29
4.70 1.82
-
8/19/2019 Boyd Epley Master 12 Week Plan
15/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
29
4.70 Goals
27.25
4.981.92
56Pre-Test
Name
Semester
Date
Weight Height
Performance Evaluation
Profile
VerticalJump
Pro-AgilityRun
10-Yard Dash(or 40-Yard Dash)
Average PercentileRank
Attendance
# of DaysPresent
# of DaysTotal
# of DaysMissed
% of DaysPresent
Coaches Comments
90
80
70
60
50
40
30
20
10
Age 16
1.82
29.5
4.74
71
Post-Test
1.79
46 48 2 96
-
8/19/2019 Boyd Epley Master 12 Week Plan
16/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
S T E P:
Improve
Increase
Train in the
during the season
Increase
the chance for
-
8/19/2019 Boyd Epley Master 12 Week Plan
17/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
The more force athletes can applyagainst the ground, the faster they
will run and the more effective
they will be.
-
8/19/2019 Boyd Epley Master 12 Week Plan
18/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
Sport skills require multiple joint
actions timed in the proper
neuromuscular recruitment patterns.
-
8/19/2019 Boyd Epley Master 12 Week Plan
19/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
The ankles, knees andhips extend from a flexed
position to a straight line
through the body.
-
8/19/2019 Boyd Epley Master 12 Week Plan
20/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
Only Free Weights will allowmovement in all three planes
simultaneously.
-
8/19/2019 Boyd Epley Master 12 Week Plan
21/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
Ground based, multiple joint,free weight exercises done
explosively.
-
8/19/2019 Boyd Epley Master 12 Week Plan
22/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
When athletes
learn to trainexplosively, more
fast twitch
muscle fibers are
used.
-
8/19/2019 Boyd Epley Master 12 Week Plan
23/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
>"1)
-
8/19/2019 Boyd Epley Master 12 Week Plan
24/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
-
8/19/2019 Boyd Epley Master 12 Week Plan
25/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
• F;-14A
-
8/19/2019 Boyd Epley Master 12 Week Plan
26/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
If 300 lbs. is the maximum
load, 50% intensity wouldbe 150 lbs. 75% intensitywould be 225 lbs.
Intensity
Multiply the number of sets
times the number of reps
3 sets of 10 = volume of 30.
Volume
-
8/19/2019 Boyd Epley Master 12 Week Plan
27/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
Average Intensity 80%
Volume 15
Average Intensity 70%
Volume 30
Average Intensity 90%
Volume 9
-
8/19/2019 Boyd Epley Master 12 Week Plan
28/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
The objective is to build lean muscle mass (LMM)
–
The more LMM the greater the capacity to apply force
-
8/19/2019 Boyd Epley Master 12 Week Plan
29/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
The objective is to develop maximum strength. – Cleans, high pulls, heavy squats, and pushing &
pulling exercises form the core of the strength
program.
-
8/19/2019 Boyd Epley Master 12 Week Plan
30/56
-
8/19/2019 Boyd Epley Master 12 Week Plan
31/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
! Take a look at the calendar and count backward from wherethe in increments of 12 week cycles, allowing
for a week of active rest between cycles.! The year is divided into in a building-block
format.
-
8/19/2019 Boyd Epley Master 12 Week Plan
32/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
-
8/19/2019 Boyd Epley Master 12 Week Plan
33/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
This is a time to reflect, reevaluate, and get away from
structure. Athletes need to recuperate physically andmentally after a stressful season.
-
8/19/2019 Boyd Epley Master 12 Week Plan
34/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
There is a correlation between LMM and power output. LMM will
produce a foundation and strength will follow.
-
8/19/2019 Boyd Epley Master 12 Week Plan
35/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
Preseason is the period 12 weeks prior to the start of in-season
practices. Increase the intensity and lower the volume.
-
8/19/2019 Boyd Epley Master 12 Week Plan
36/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
Train twice a week with moderate volume and intensity. 3
sets of 5 reps for both strength and explosive lifts.
-
8/19/2019 Boyd Epley Master 12 Week Plan
37/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.The Key to Success is allowing the athletes to adjust to each segment before adding more work
Last Week in MayPerformance Index
! Begin Lifting
Last Week in June! Begin Lifting
! Begin
First Week in July! Begin
Third Week in July! Begin lifting
! Begin
Second Week in August! Mon –
! Tue-Thur –
! Fri – Performance Index
-
8/19/2019 Boyd Epley Master 12 Week Plan
38/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
-
8/19/2019 Boyd Epley Master 12 Week Plan
39/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
-
8/19/2019 Boyd Epley Master 12 Week Plan
40/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
-
8/19/2019 Boyd Epley Master 12 Week Plan
41/56
Weeks 5-6
Add Speed Drills
-
8/19/2019 Boyd Epley Master 12 Week Plan
42/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
Strength
K". D=% L%$ D
-
8/19/2019 Boyd Epley Master 12 Week Plan
43/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
Strength
K". D=% L%$ D
-
8/19/2019 Boyd Epley Master 12 Week Plan
44/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
Strength
K". D=% L%$ D
-
8/19/2019 Boyd Epley Master 12 Week Plan
45/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
-
8/19/2019 Boyd Epley Master 12 Week Plan
46/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
Monday & Thursday
Lifting Warm-up1. Hurdle Under
2. Squat Snatch
Sets x Reps 2 x 10 each
2 x 5
Lifts1. Clean Shrug, Rack or Hang Clean
2. High Pull from the Hang
3. Jammer Ext or Push Jerk
4.
Pulling Choice
5. Pulling Choice6. Biceps Choice
7. Ab Planks
3 x 53 x 5
3 x 5
3 x 10
3 x 10
3 x 103 x time
-
8/19/2019 Boyd Epley Master 12 Week Plan
47/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
Tuesday & Friday
Lifts1. Neutral Back Squat
2. RDL
3. Bench Press
4.
Shoulder Raises5. Triceps Choice6. Ab Choice
3 x 103 x 10
3 x 10
3 x 103 x 10
Lifting Warm-up1. Hurdle Under
2. Squat Snatch
Sets x Reps 2 x 10 each
2 x 5
-
8/19/2019 Boyd Epley Master 12 Week Plan
48/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
-
8/19/2019 Boyd Epley Master 12 Week Plan
49/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
Monday & ThursdayConditioning Warm-upDo the dynamic warm-up drills working through full ranges
of motion of major joints
Week 5 – Monday (EASY) Week 5 – Thursday (HARD)
-
8/19/2019 Boyd Epley Master 12 Week Plan
50/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
Tuesday & FridayConditioning Warm-upChoose a variety of dynamic warm-up drills working
through full ranges of motion of major joints
Week 7 – Tuesday (HARD) Week 7 – Friday (EASY)
-
8/19/2019 Boyd Epley Master 12 Week Plan
51/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
with strength exercises in workout1 and explosive exercises in workout 2.
! Managing Fatigue – allow proper recovery between
lifting sessions and before competition.
while limiting the number of
exercises. Choose exercises that work multiple joints in allthree planes of movement.
! For younger athletes or athletes who don’t play much, the
two day program could become a
.
-
8/19/2019 Boyd Epley Master 12 Week Plan
52/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
Monday
Lifts1. Squats
2.
RDL3. Pushing Choice
4. Triceps Choice
5. Ab Choice
3 x 5
3 x 53 x 5
3 x 5
Lifting Warm-up1. Hurdle Under
2.
Squat Snatch
Sets x Reps 2 x 10 each
2 x 5
(
-
8/19/2019 Boyd Epley Master 12 Week Plan
53/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
Wednesday
Lifts1.
Cleans
2.
Jammers3.
Pulling Choice
4.
Pulling Choice
5.
Explosive Abs Choice
3 x 5
3 x 53 x 5
3 x 5
3 x 5
Lifting Warm-up1.
Hurdle Under2. Squat Snatch
Sets x Reps
2 x 10 each2 x 5
( / 0 0
-
8/19/2019 Boyd Epley Master 12 Week Plan
54/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
! Take a look at the calendar and determine which months
your athletes will be and which months they willbe .
! If the athlete is in-season twice a year, then divide the yearinto .
! Count backward from where the season starts in incrementsof the (some may only include 2-3 weeks),allowing for a week of active rest between cycles.
!
Some adjustments will need to be made depending on thesports being played, how far they make it in the playoffs, andwhen they are on break from school.
$ ( / 0 0$2 $
-
8/19/2019 Boyd Epley Master 12 Week Plan
55/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.
! $ ( ) / 0 1 0$2 $
M"- N"=- 0%5%-%.)%
-
8/19/2019 Boyd Epley Master 12 Week Plan
56/56
!"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.M"- N"=- 0%5%-%.)%
%&4)3;-%.A; ,"=.$1A% >1')='1;"- 5"- :.$-"4$
=%31213&"-;()"*
O=*&%- ,'1;%38 g'#*&4) !1-3
3;-%.A;