DEVELOPING A STRENGTH AND CONDITIONING

PROGRAM FOR YOUR HIGH SCHOOL

DISCLAIMER

I do not have all the answers and none of this information is original or originated with me. All that I am doing is relaying this information in the format and providing the structure to you in a way that has helped the athletes and teams I have been blessed to work with.

THANKS

• Coach Hill (former decathlete that wrote workouts for FWC athletes)

• Cliff Felkins(was at ACU, currently track coach at Texas Tech)

• Mike Phillips (was at Hardin-Simmons)

• Reed Waynewright & Brian Brown (were at TCU)

• Rusty Whitt (was at Sam Houston State)

• Ben Pollard (was at TCU, now at Texas A&M)

What a Strength and Conditioning Program is not

What it is not:1.) We are not training competitive Olympic lifters – if you

spend the majority of your time teaching technique you may miss out on other necessary components of athleticism

2.) We are not training power lifters – although lifting large amounts of weight is part of developing the athlete

3.) We are not training bodybuilders – muscle mass does aid in some sports and helps serve as padding and protection in contact sports, but is not the main goal.

What a Strength and Conditioning Program is

Strength and Conditioning is the ongoing process of developing individuals and teams athletic abilities in order to help them perform at their highest level in their sport.

WE TRAIN ATHLETESNot a.) football players b.) volleyball players

c.) power lifters ….

BENEFITS OF STRENGTH AND CONDITIONING PROGRAM

• Strengthen Tendons and Ligaments• Increases speed of athletes – enables the athlete to

produce more force into ground when sprinting and changing directions

• Gives objective immediate feedback to keep athlete interested and helps with goal setting

• Helps improve athletes self confidence which in most cases will lead to improved performance

BENEFITS OF STRENGTH AND CONDITIONING PROGRAM (cont.)

• Everyone has opportunity to be part of the team and be involved; there are no starters and back ups

• Can be helpful in all sports both male and female

• Teaches life time activity

PROGRAM PHILOSOPHY

PROGRAM PHILOSOPHY

1.)    Use of Ground Based Lifts:I tell the players if they want to get used to sitting down

during the game then train that way. You can incorporate more muscles (stabilizers and core muscles ) by lifting standing up, which is what ground based training is – training with feet on the ground. If an exercise can be done sitting down or standing (shoulder press, curls, side laterals…) we will do it standing.

2.) Use of free weights:This partially goes with # 1, when using free weights it is

much easier to incorporate ground based movements. At the high school level we are also very limited with our floor space and budget, you can do any number of lifts with a barbell or dumbbell, however you are limited to one movement with a machine. Having said that if you can afford machines they do have a place in training the athlete and are necessary when dealing with injured athletes or rehabilitation.

3.) Use of Multiple Joint lifts:Time is very limited, so in order to train the body as

completely as possible it is necessary to utilize multiple joint exercises. Athletic events require the use of many muscles in coordination with one another, therefore it is most beneficial to train the body in the same manner. Isolation exercises (movements that train only one joint/muscle at a time) do have a place in training, especially when trying to achieve hypertrophy. These exercises should not be a high priority, and may be used to help an athletes weakness or lagging body part.

4.) Incorporate Body weight exercises:Some of the best exercises we can use we often

forget, such as push ups, chin/pull ups. Find ways to make athletes have to control and manipulate their own body weight. This is especially useful when training younger athletes or athletes with a weak core that have a hard time using barbells and dumbbells.

5.) Have Variety in your workouts:This is done for 2 main reasons, number one being the body needs a

variety of stimulus to continue to force the body to adapt (that adaptation being increased muscular strength, muscular size, and power). Number two, it gets boring coming in and doing the same exercises, sets, reps… the athletes and coaches will become mentally stale. There is a need to continually incorporate exercises that have great benefit. These exercises are in your program to help the athletes develop and to create movement patterns they are familiar with. But keep the athletes guessing mentally and physically by changing the exercise order, technique variations, sets, reps…

6.)    Have incentives for your athletes:Reward those that work hardRecognize athletes accomplishments in

front of peers and parents

7.) Give the Athletes a weight – don’t let them choose

Many times athletes will go too heavy or light, just like you don’t let players call their own plays you must have a game plan and play ready for your team

WEEK 6 2004 FOOTBALL IN SEASON TRAINING FBA

Tue SET 1 SET 2 SET 3 SET 4 WorkoutHang Clean 4 X 65% - 120     35-1 2.5-13 X 75% - 140     45-1 2.5-12 X 78% - 145     45-1 5-1  1 X 80% - 150     45-1 5-1  2.5-1Board BP 2 X 5 2 X 3BOX SQUAT 6 X 2 X 65% - 190     45-1 25-1 2.5-1Fri SET 1 SET 2 SET 3 SET 4 WorkoutIncline 6 X 70% - 120     35-1 2.5-15 X 78% - 135     45-1 6 X 70% - 120     35-1 2.5-1

Tue SET 1 SET 2 SET 3 SET 4 WorkoutHang Clean 4 X 65% - 145     45-1 5-1  3 X 75% - 165     45-1 10-1  5-1  2 X 78% - 170     45-1 10-1  5-1  2.5-11 X 80% - 175     45-1 10-2  Board BP 2 X 5 2 X 3BOX SQUAT 6 X 2 X 65% - 220     45-1 35-1 5-1  2.5-1Fri SET 1 SET 2 SET 3 SET 4 WorkoutIncline 6 X 70% - 105     25-1 5-1  5 X 78% - 115     35-1 6 X 70% - 105     25-1 5-1  

Tue SET 1 SET 2 SET 3 SET 4 WorkoutHang Clean 4 X 65% - 100     25-1 2.5-13 X 75% - 115     35-1 2 X 78% - 120     35-1 2.5-11 X 80% - 125     35-1 5-1  Board BP 2 X 5 2 X 3BOX SQUAT 6 X 2 X 65% - 170     45-1 10-1  5-1  2.5-1Fri SET 1 SET 2 SET 3 SET 4 WorkoutIncline 6 X 70% - 120     35-1 2.5-15 X 78% - 135     45-1 6 X 70% - 120     35-1 2.5-1

NOTES:TUE - when doing the hang clean it is actually a hang clean pull then a hang cleanTUE - superset med ball chest pas after performing Board BPTUE - Board BP needs to be heavier than the weight you used for your last set of 3 during week 1 workoutTUESDAY WORKOUT SUPPLEMENTALSLINEMAN: 1 TIME THRU - 6 REPS EACHa.) band pull thrus b.) sand bag punch on discs c.) bent laterals d.) alt. Db bench w/ thumbs upSKILL: 1 TIME THRU 10 EACHa.) db split lateral lunge b.) hypers c.) chins d.) thera band rot. Cuff - 4 directions each armSATURDAY WORKOUT - #1 is incline with the weight listed above2.) DB SQUAT TO PRESS 3 SETS OF 63.) BENT LATERALS 3 SETS OF 104.) STANDING 1 ARM BAND ROW 2 SETS OF 10SUPP CIRCUIT - 2 TIMES THRU - 10 -15 REPS OF EACH - LIGHT WEIGHTa.) reverse hypers b.) curls (your choice) c.) db overhead tricep ext. d.) body weight squats

FB IS #5 WK 6     Football     MILLS, JOSH

FB IS #5 WK 6     Football     GILL, ANDREW

FB IS #5 WK 6     Football     BELL, RAWLES

8.)    Have athletes record the weights they use Each athlete has their own folder This will help athletes see progress between tests Way for coaches to see if players are a.)

completing all their sets b.) using a weight that is challenging

Keeps athletes on track

9.) Set Goals Must be in writing (we write on 3index cards, 1

goes in workout folder, 1 in locker and 1 at home) Must be challenging and achievableSee next slide Must have a deadlineLength of off season, next test Must be specificNot – “ I want to get strong, I want to gain weight”

Goal Setting

Set goals for the items you will testRealistic gains during a 10-16 week off

seasonSquat: 50 + , especially if they are young or haven't had a consistent

program in the past, have seen several 100 lb gainsBench: 35 +, same as above, have seen many with 50 lb gainsClean: 30 +, many times they could do more weight but since technique

and bar speed are critical we don’t want to see how much they can do with improper technique – much of their early gains will be due to technique

40: .1-.3 (have seen.5) Vertical: 1-3 inches (have seen 6)

10.)   Create an enthusiastic, competitive, challenging environment

• Money sets – opportunity for athlete to do more rep or weight on designated set of exercise

• Competitions – wall squats, plate holds, harness tug of war

• 4th Quarter Drills – way to finish workout and develop mental toughness (10-push ups, sit ups, up downs, mt. Climbers – progress to 20)

• Mat Drills

11.)  Never quit learning as a coach:There is no one best way to train. Just as an offense can

evolve so should your strength and conditioning program. The more you put into your program the more your kids will put into it. Attend clinics that cover strength and conditioning, read journals, network with other strength coaches, and experiment by trying some of the workouts yourself. I also encourage you to get certified by the NSCA or United State Weightlifting Association, this well help bring credibility to your coaching skills and provides great information on how to develop a program and teach proper technique.

12.) Change your thinking “Its not no pain = no gain” It is no brain no gain (training to failure is not necessary) Don’t only work harder Work smarter Don’t do a program because school “X” does it and they are

successful – that may or may not be why they are successful, they might be good in spite of what they do in the weight room and speed development

Just because you did it when you were a player doesn’t mean it is good or works

BASIC PRINICPALS OF STRENGTH AND CONDITIONING

WEIGHT TRAINING PRINCIPALS

• Progressive Overload • Rest Between Sets - • Increase amount of weight used• Volume – total number of sets and reps in a workout• Also can change the sets and reps used• Repetition speed• Variety• Periodization• Combination of these

PROGRESSIVE OVERLOAD

Progressive Overload – gradual increase of stress placed upon the body during exercise training

Progressive Overload may be implemented with the following1.) load increased2.) repetitions added to current load3.) rest periods between sets may be shortened4.) repetition speed with sub-maximal loads5.) total volume of workout (total # of repetitions performed in a workout)6.) any combination of the above

REST BETWEEN SETS

How long you rest between sets will depend on what your goals are and what your current state of fitness is

Strength = 2-3 minutesThis would include multiple joint

movementsHypertrophy = 1-2 minutes

Supplemental exercisesEndurance/Fitness = 30 seconds to 1 minute

Circuits, supersets, fast paced

PERIODIZATION

Linear Periodization – high initial training volume with low intensityas training progresses volume decreases and

intensity increasesTypically each phase has an emphasis Example: on following slide

Find out when your most important event is and work backwards, so that you are peaking at the right time

Macro –Meso – Micro –

BENCH PRESSWEEK DATES PHASE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 VOLUME AVG. % OPTIONAL

1 1/6-1/10 CIRCUIT WORK NA NA2 1/13-1/17 CIRCUIT WORK NA NA3 1/20-1/24 BERSERK BENCH NA NA4 1/27-1/31 10*58 10*62 8*65 8*68 36 63.255 2/3-2/7 8*65 8*70 6*78 8*67.5 30 70.125 extra reps6 2/10-2/14 6*70 6*75 4*80 6*72.5 22 74.375 extra reps7 2/17-2/21 5*70 5*72.5 5*75 5*75 20 73.125 extra weight8 2/24-2/28 3*78 3*85 6*70 3*80 15 78.125 extra weight9 3/3-3/7 AR

10 3/10-3/14 8*68 6*75 6*75 4*78 24 74 no money11 3/17-3/21 8*65 6*75 4*80 4*80 22 75 extra reps12 3/24-3/28 2*80 2*85 4*78 2*82 10 81.25 extra weight13 3/31-4/4 5*70 4*80 2*85 1*88 12 80.75 LAST SET14 4/7-4/11 5*65 3*75 3*80 2*85 2*90 1*95 16 81.66 LAST SET15 4/14-4/18 6*60 4*70 3*75 2*80 15 71.25 DOWNLOAD16 4/21-4/25 2*70 2*75 2*75 2*75 RACK OUT 8 + RO 73.75 + ROVELOCITY17 4/28-5/2 TEST 5*55 3*65 2*75 1*85 NEW MAX NA 100 +

18 5/5-5/9 SPRING BALL19 5/12-5/16 SPRING BALL20 5/19-5/2321 5/26/1930 OFF

1

2SPRING BREAK

3

HOW TO WRITE A PROGRAM

HOW MANY REPS AND HOW MUCH WEIGHT?

1 * MAX2 * 95.5%3 * 91.7 %4 * 88.5 %5 * 85.7 %6 * 83.2 %7 * 80.9 %8 * 78.8 %9 * 76.9 %10 * 75.2 %For workouts subtract 5-10% off of number (3 + sets – workout). The

fewer the sets, the less % is taken off

ORDER OF EXERCISES

• Warm up• Power movements • Hard to easy• Multiple joint to single joint• Pre-Hab, Core work

What a typical workout looks like

1 HOUR: WEIGHTS ONLY10 minutes:Warm – up / give instructions / mental training20 - 25 minutesCore Lifts10-15 minutesSupplemental Lifts5 minutesPre-hab5 minutesFourth quarter work / wrap up

WEEK 5

DAY 1 DAY 41.)HANG CLEAN 1.) PUSH PRESS

6 6 5 5 6 6 6 6

2.) BENCH PRESS 2.) BENCH PRESS8 8 6 8 8 SETS OF 3 @ 60%

1 MINUTE REST BTWN SETS EXPLOSIVE REPS

3.) FLOOR PRESS 3.) INCLINE DB3 3 3 3 12 10 8 6

4.) DB OVERHEAD TRICEP EXTENSION 4.) BRAINCRUSHERS8 8 8 8 10 10 8 8

5.) BENT LATERALS 5.) FLAT FLYES10 10 10 10 10 8

DAY 2 DAY 51.) BOX SQUATS 1.) OVERHEAD SQUAT6 SETS OF 2 @ 55% 10 8 6

2.) FRONT SQUATS 2.) BACK SQUAT6 6 6 6 8 8 6 8

3.) GOOD MORNINGS 3.) GLUTE / HAM RAISE10 8 8 6 10 10 10

4.) RACK PULL UPS 4.) DB ROWLINE = 25 TOTAL SKILL = 35 TOTAL 10 10 8

5.) WEIGHTED HYPEREXTENSIONS 5.) PARTNER CURLS10 10 10 1-15

BENCH PRESS - SET OF 6 - EXTRA REPS IF POSSIBLESQUAT - UP TO 2 EXTRA REPS ON THE LAST SET

What a typical workout looks like

1 HOUR: SPEED AND WEIGHTS10 MINUTE SPEED WARM UP10 MINUTE SPEED STATION # 110 MINUTE SPEED STATION # 220 MINUTE CORE LIFT10 MINUTE CORE WORK / WRAP UP / 4TH QUARTER WORK /

STRETCH & COOL DOWN

TCA 2002 BASKETBALL OFF SEASON NAME:BENCH: 0 SQUAT: 0 HANG CLEAN:WEEK 1 WEIGHTS USED

EXERCISE SETS REPS INTENSITY SET 1 SET 2 SET 3 SET 4

1 SQUAT 4 15-12-10-10 50%-55%-60%-62.5% 0 0 0 0

2 BENCH PRESS 4 10-10-10-8 55%-58%-60%-65% 0 0 0 0

3 DB LUNGE 3 10-10-10 ME…

4 DB SHOULDER PRESS 3 10-10-10 ME…

5 DB RDL 3 12-12-12 ME…

6 BENCH DIPS 3 RM ME…ME = MAXIMUM EFFORT (AS HEAVY A WEIGHT YOU CAN HANDLE WITH GOOD TECHNIQUE)RM = REP MAX - PERFORM AS MANY REPS AS POSSIBLE UNTIL YOU REACH MUSCULAR FAILURE

SPEED WORK: (ENDURANCE)

WEIGHTS USEDEXERCISE SETS REPS INTENSITY SET 1 SET 2 SET 3 SET 4

1 HANG CLEAN 4 6-6-6-6 50%-55%-60%-60% 0 0 0 0

2 OVERHEAD SQUAT 4 8-8-8-8 BAR -TECHNIQUE

3 PUSH PRESS 4 6-6-6-6 TECHNIQUE WORK

4 DB ROW 4 12-10-10-8 ME…

5 BB SHRUGS 4 8-8-8-8 ME…

6 SHOULDER COMPLEX 3 12-12-12 ME…SHOULDER COMPLEX = SIDE LATERALS - FRONT LATERALS - BENT LATERALS

PLYOMETRICS:MEDICINE BALL WORK STATIONARY PLYOMETRICS

1 CHEST PASS 2 10-10 JUMP SQUATS 2 10-102 OVERHEAD PASS 2 10-10 ANKLE FLIPS 2 20-203 WOOD CHOPPERS 2 10-10 LUNGE JUMPS 2 8-84 GRANNY TOSS 2 10-10 JUMP ROPE 2 20 SECONDS5 KEG TOSS 2 10-10 SIDE TO SIDE 2 20 SECONDS

FRONT TO BACK 2 20 SECONDSRGHT LEG 2 15 SECONDSLFT LEG 2 15 SECONDS

DA

Y 1

DA

Y 2

HOW TO INCORPORATE WEIGHTS AND SPEED WORK

Progression of a workout1.) Speed Work – under 60 yards, agility

work also2.) Power Development – plyomterics,

Olympic lifts, medicine ball work3.) Strength – weight training4.) Conditioning

HOW MANY DAYS A WEEK TO TRAIN

In Season – 2-3Off Season3 – M,W,F4 – M,T,Th,F5 – M-F

HOW LONG SHOULD A WORKOUT LAST?

30 – 120 minutes30 – in season60 – school day90 – school day + extra before or after school120 - summer

THE DIFFERENCES BETWEEN IN / OFF /PRE SEASON WORKOUTS

Limited overhead liftingLimited front squatsFewer supplemental exercisesTotal volume is lowerMost speed/conditioning work done within

practice

WHEN, WHY, WHAT AND HOW TO TEST

WHENTest 3 times a year:1.) Pre - Season2.) Post – Season3.) During off-seasonExample using football1.) August 2.) December 3.) April

WHEN, WHY, WHAT AND HOW TO TEST

WHY1.) Evaluate teams/individuals strengths and

weaknesses2.) Tool to monitor progress during off season3.) Tool to evaluate strength/speed program4.) Motivational tool for athletes (clubs,

awards…)

WHEN, WHY, WHAT AND HOW TO TEST

WHAT1.) Speed – 40 yard dash2.) Agility – 5-10-5 (pro) shuttle3.) Lower body power – no step vertical jump, standing broad

jump4.) Upper Body Strength – Bench Press5.) Lower Body Strength – Back Squat6.) Total Body Power – Hang or Power Clean*Optional* Speed Endurance – 300 yard shuttle (by 25 or 50 yards) ,

repeated bouts with goal time and set rest intervals

1 Rep max versus rep max

Benefits of one rep max:a.) more accurate when basing %’s off of

maxesb.) applies better to incentives, comparisons,

goalsc.) requires intensity and focus to attempt

heavy weightd.) doesn’t take as long when figuring results

1 Rep max versus rep max

e.) injury is just as likely or more likely when muscle is fatigued from multiple reps

f.) there are varying charts and formulas to figure out a rep max

DO NOT MAX 1 REP OR MULTIPLE REP UNTIL CORRECT TECHNIQUE HAS BEEN LEARNED AND PRACTICED

Rep max formula1 * 11.03 * 2 reps1.06 * 3 reps1.09 * 4 reps1.12 * 5 reps1.15 * 6 reps1.18 * 7 reps1.21 * 8 reps1.24 * 9 reps1.27 * 10 reps1.30 * 11 repsBeyond 11 reps is inconsistent

PROGRAM BUILDERS

Consistency In teaching and performing technique In effort expected and given In recording workouts In attendanceCompetition Helps provide a spark and variety to off season Can be a point system that cover course of off season Can be individual event that takes place every week

PROGRAM BUILDERS

Awards Athlete of week – put picture up in locker room Find ways to recognize athletes hard work in front of peers

and parents (Night of Champions…)Teach Help kids understand why they are doing what they are

doing

PROGRAM KILLERS

1.) allowing athletes/teams to workout on own2.) Inconsistency in following,

enforcing,attending writing workouts3.) Lack of variety, using the same workout

all the time4.) Lack of support, promotion from head

coach (if your not seen at workouts what makes the kids think its important)

PROGRAM KILLERS

5.) Lack of understanding of how to do exercises properly

6.) Having more of a social atmosphere than work atmosphere

7.) lack of discipline – no enforcement – tardies, absences, not cleaning weight room…

8.) Female athlete not understanding that weights are beneficial to her athletic abilities and will not turn her into a “muscle bound gross women”

QUESTIONS / COMMENTS

Feel free to email or call me:Jburk@trinitychristian.org

James@s-p-s-c.com

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December 10December 10thth & 11 & 11thth clinic at Trinity Christian Addison

Friday 5-8PM lectureSaturday 8:30 – 1:00 hands on

learningFor more information and

registration form go to www.s-p-s-c.com