Hs Strength Speed e Book

8142019 Hs Strength Speed e Book

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Dan John from Books ldquoNever Let Gordquo amp Easy Strength

Growing up things were different In school wed play basketball or touch football during

recess During PE wed play kickball After school wed hit the local playground with itsmonkey bars swings tunnels and a variety of other dangerous contraptions that Im surehave been banned from most of America today and then we went home to breeze throughwhatever school work was left

Then as fast as we could wed regroup and play street football baseball basketball and avariety of games like tag hide and go seek and one foot off the gutter By the time Ientered organized sports Id probably been fouled ten thousand times caught hundreds oftouchdown passes and for the record ran into one truckthat was still moving

In school physical education classes we had speedball volleyball dodgeball wrestlingbasketball crab soccer soccer swimming and a host of other classes In addition Icompeted in several sports at the interscholastic community and church levels Like all my

friends I was exposed to a myriad of sports experiences and soon discovered that thetricks in one sport often worked well in another So you get the point we need to addsome variation to our training But that isnt the entire point The idea of accumulation is toactively seek out new training concepts not to add some simple variation but to challengeour long held notions of strengths and weaknesses

This is what I call Quadrant One It is the important and perhaps even decisive period of ayouth athletersquos training when every Quality is developed at a minimal level Throughout along athletic career and the life well beyond it the athlete will be able to enjoy a variety ofsports and games in as both a participant and a spectator Moreover some of the Qrsquos willactually carryover to the mastery of the techniques of the elite athlete Ball movement forexample is ldquotruerdquo in both soccer (football) and basketball but it also is true for the puck in

hockey Lessons learned ldquohererdquo provide a ramp for lessons ldquothererdquo The key to QuadrantOne is the courage of a coaching staff (or parents) NOT to drool over the apparent earlyedge a young girl or young boy has at a skill or game at an early age Oddly I now believethat someone who struggles with a skill will actually soon eclipse the shooting star GeorgeLeonardrsquos work on mastery has been proven to me in my years on the field the track andthe weight room It is odd to think that ldquonaturalrdquo talent might not manifest itself for yearsIf the new mantra that 10000 hours is the secret to being an ldquoovernight sensationrdquo myexperience tells me that the easy learner stops improving after the first medal at the All-School Track and Field Jamboree for middle schoolers Excellence demands time

Everything needs progression in Quadrant One A basic fitness test for general upper bodystrength assessment is the one-minute pushup test It is a good test and can be chartedover decades of the individualrsquos career But with detrained and untrained athletes it is wise

to establish some kind of progression The plank an isometric position held for time is idealat this level Ideally we will build on this until the athlete can do much more withbodyweight than to simply remain rigid

An area often overlooked in schools today is tumbling I have a short list on how to livelonger statistically

Oh I agree that fish oil is great and a nice kettlebell swing is helpful but these three things



survive any hard look at the numbers (many the Freakonomics guys will take this on) Hereis the actual progress I use in my class After a basic orientation in falling and head positionwe build immediately into this

TumblingForward Roll

From StandWith Legs CrossedForward Roll to a StandCross Leg Roll to Crossed Leg StandRoll into Leap Turn Repeat

Shoulder RollAlternate shoulders in a seriesShoulder rolls without arms

Dive RollsWalk into a Dive RollRun into a Dive RollDive Rolls over obstacles (crouched people mats)Dive Rolls for Height (within reason)

Side RollsMonkey Rolls

LeapfrogWheelbarrowsSquat Hand Balance

Head and Elbow HandstandForward Roll to Squat Hand BalanceWalk on Hands

Head and Hand BalanceHand Balance

CartwheelsRound Offs

Donrsquot worry about the names or the specifics Just about anything works to build confidenceand skill on the mats Now just for a moment think about how many skills are necessary tosimply bring a ball across a court and make a lay up Progression is king at this level QI isall about accumulation of skills movements rules and body knowledge

Since qualities (with a big S in the plural here) are being addressed it is important toreally be free to open the vast closet of experiences in the learning of sports gamesactivities and movements This quadrant is the epitome of generalists and there areimportant lessons here

First exposure needs to be used in the classic sense I have often wondered if I wouldhave been a world- class kayaker or saber fencer Alas no exposure Ideally all the winter

sports the Olympic sports the professional sports and the lifetime sports should be giventheir due to the QI setting If it sounds like a tough task it is

Second exposure in the more common usage when a group of 100 normal people gettogether one is simply faster than the rest Moreover although my heart might be set onthe NBA my height is set on being a jockey The more opportunities one has to be exposedthe more honest the process of discerning what sport might be right for you

Every so often Ill get an email from a high school coach about teaching a group of kids to



lift weights The emails often sound like the task of getting kids to lift is insurmountableSome of the coaches sound like they need a miracle worker to come in and exorcize thestudent body before they begin to exercise

I always argue back to these fine men and women that it can be done easily andinexpensively I cant claim any credit for the following program but Im indebted to

Mr Dave Freeman my ninth grade physical education coach for making us do this

Welcome to Southwood

After eight years at St Veronicas School I transferred to Southwood Junior High to begin junior high It was a helluva transition From Irish nuns to public school is big enough but Iwas also going to play football At 118 pounds of pure nothing it was obvious to everyonethat I needed to lift weights

It was at this time that I was introduced to Southwoods lifting program In a portablebuilding the school had outlaid about fifteen of those cement-filled weightlifting sets thateveryone from my generation remembers as their first bar

Mr Freeman spent little time explaining the rep-set system of 8-6-4 because everybodyexcept me knew what to do Thats part of the brilliance of the program You learn it onceand then you lift Not exactly rocket science but who needs rocket science on the footballfield

The program was very simple First groups of four boys were given a bar The bars rangedfrom very light maybe 25 pounds up to nearly a hundred pounds Each cohort of boyswould lift one at a time put the bar down and then the next boy would lift The four wouldconstantly move from lifter to watcher mdash the bar never stopped The three sets (explained

in just a moment) wouldnt take very long In fact sometimes it was hard to catch yourbreath in time for your next set

The reps were very simple

First set 8 repetitions

Second set 6 repetitions

Third set 4 repetitions

The goal was also clear-cut When you got all 18 reps you added weight If you startedwith a bar that was too light youd be bumped up to the next weight and a stronger group

in the next workout Of course actual variations could include making an entirely new groupwith more weight too mdash whatever was necessary to make the group work together

The program involved four lifts

1) Power clean

2) Military press



3) Front squat

4) Bench press

Each lift was done in the 8-6-4 rep format The bar was cleaned (once) for the set ofmilitary presses and the bar was also cleaned (once) for the front squats So each workout

the athlete cleaned the bar from the ground to their chest 22 times If as some peoplebelieve the power clean is the king of the exercises thats a lot of reps with the king

To hurry up the training (as if necessary) there were times when Mr Freemanrecommended combining the power clean and military presses One clean and one pressrepeated for a total of eight reps This was done with a lighter weight One could also do thefront squats after the clean and presses too Ive only done this once and it was anamazing cardiovascular workout

Each day to warm-up we had to run two laps and an obstacle course The two laps wereabout 600 meters The obstacle course had a wall various upper body challenges andsome balance walking All in all this wasnt a bad program

The Southwood Program

To be performed three days a week in the weightroom

Power clean8-6-4 reps

Military press8-6-4 reps

Front squat

8-6-4 reps

Bench press8-6-4 reps

As I began coaching I adapted this workout several times One thing Ive returned to withtraining groups is to no longer use the racks on the bench press Instead I have the twospotters deadlift the weight and bring it over the head of the athlete

I discovered that young athletes dont set their shoulders right when they get a lift off butnaturally grab the barbell correctly when two spotters raise the bar over their eyes Alsothis method insures proper spotting because you simply dont have time to start doingsomething stupid

There are three basic methods for doing the Southwood workout The first or the classicas we call it is to use one bar with one weight for all four exercises What holds the athleteback on this variation is the military press

The upside of this variation and this is something to think about is the athletes arentafraid to go deep with the lighter weight in the front squat Since I think depth is moreimportant than weight in the early learning process this classic variation might be the best



However the kids really know that they can do much more in the bench press I usually findthem doing lots of extra sets on their own after the formal workout is over I dont see theissue of athletes doing extra work on their own as a real problem

The second variation is to change the weights for each exercise The front squat will still beheld back by the power clean but I think that an athlete whos early in the learning curvecan get by with less weight on the front squat

Im still a believer in movement over muscles and I believe more in correct movementover weight In other words I dont think a 600-pound front squat is a quad exercise asyou better have your whole body ready for the hit And if you barely bend your knees thendont brag about your big squat either

In a large group setting this requires a lot of plate changing and juggling of athletes hereand there But this second variation is great for a group up to about twenty as well asbeing ideal for individuals

The final variation I use is to simply use the Southwood workout as a warm-up Now Iknow that everybody in the world is advanced now but theres something about doing fourbig movements to get the body going Like Alwyn Cosgroves complexes theres going to besome fat burning in all of this whole-body lifting

For fun try doing the eight power cleans military presses and front squats back to back toback Then continue with the six reps and finish by tackling the four rep sets I tried doingthe bench presses in this cluster but I found that I was wrestling with the bar too muchgetting up and down Certainly safety is a concern but I just found it too taxing for a warm-up

From the Southwood Program we progress to the Big Five workout Its a simple linearprogression workout using five sets of five reps of the same four lifts with deadlifts addedto the mix Ive commented in the past on the Five by Five here at Testosterone

I have my athletes simply add weight each set so that they finish the fifth set as heavy asthey can go With young male and female athletes at any level you might find that they canlift within ten pounds of their max single for five reps This doesnt happen to lifters withmore than two or three years in the gym but for a young lifter this isnt uncommon

So the next workout looks like this

Power clean

5 x 5

Military press5 x 5

Front squat5 x 5

Bench press



5 x 5

Deadlift (any variation)5 x 5

This Big Five workout is one that anyone would recognize from the annals of bodybuilding

history The late Reg Park used this with great success and his devotee an Austrianbodybuilder with political ambitions followed a very similar program

The 5-3-2 Workout

Every fifth workout we change one small thing by playing with the reps and sets We shiftto just three sets A set of five add weight a set of three add weight and then a heavydouble This is the 5-3-2 workout The goal is to go as heavy as possible on the double

The problem with going heavy on singles with the young athletes is that you run into an old

phrase called fuzzy logic Its one of those phrases that got beat to death a decade agoand seems to have fallen into the same bin as have a cow man and I didnt inhale

Basically when most people go heavy with singles the spotters help a little and the depthgets suspect on squats The legs work harder on military presses and well the list just goeson With a double I can always be assured that at least one repetition was really a rep Wedont want fuzzy maxes in the weight room

There will be nothing fuzzy in the weightroom Ever

The reason I moved to the every fifth session 5-3-2 workout is simple I started to see myathletes really improve as the volume of the five by fives built up An easier test day everytwo weeks seems to keep the athletes enthusiasm high and keeps them coming back formore I dont worry about boring my athletes when theyre making progress Theresnothing worse than a program thats both boring andnon-progressive Sadly boring andnon-progressive defines most training programs

After three or at most four weeks of the Southwood program I shift to the Big Five Aftertwo months of work on the Big Five with the chance of maxing four times during the twomonths and with a final max day at the very end the athletes can now move onto otherprograms

Theres a level of mastery in the five major lifts thats evident to the eye of any visitor

Theres also a lot of weight on some of the bars as Ive had sophomores sneak into the200s on power cleans for a set of five Thats some good lifting for an adult and amazingfrom a 15 year old

The Southwood and the Big Five are just two of the many things I do to indoctrinate mystudents into the world of lifting fitness and health Ive had many students whove reallybought into the program Theyve supplemented their diet with fish oil capsules multipletimes a day and tossed back a protein shake before halfway through and at the end oftheir workouts The gains in hypertrophy and strength are impressive



After a few weeks of doing battle with the weights my students are ready for anything



High school physical preparation program considerations By Jeffrey Moyer

ldquoEfficiency is the highest result at the least expense of time and energyrdquo ndash Thomas Kurtz

When it comes to training low-level athletes often times it is the ldquomore is betterrdquomethod that is stock piled onto the athletes While having a lot of beer is better than

having a little if the object is to get drunk this concept isnrsquot efficient when dealing withathletes It interferes greatly with the adaptation process which in reality is how theathlete develops in his physical and technical abilities Coaches will say they understandefficiency with training but will often times be afraid to remove anything in their programsfor the sake of losing the effects of their program

Getting the athletes to become better at their sport -- be a better player on the field --should be the main goal of any physical preparation program but what is oftenmisunderstood is how to effectively amp efficiently do so

There are two reasons for athletic injuriesbull poor mechanicsbull poor physical abilities as they releate to the mechanicsI believe all coaches when training athletes should ask themselves ldquowhat is my

athlete suppose to do in hisher sportrdquo Then watch there technique in their sport actionsand build the program backwards from there I believe that it is improtant for the physicalpreparation coach to have a understanding of bioemechics for the sport they are workingwith understanding how and why the muscles and joint actions are suppose to act in theparticular mechanics

When working with young athetles there Central Nervous Systems are very plasticand any type of means will see improvement Training is stress on the body The key isplacing an optimal amount of stress on our athletes to allow them to adapt and recoverForced intensification is unwise as it will stiffen the young athletes plastic CNS and shortenthe athletersquos longevity for improvement

There are a thousand ways to skin a cat and the same holds true when it comes to

getting a low level athlete stronger 3 x 5 5 x 5 linear periodization undulatingperiodization 5-3-1 Westside WS4SB you name it it all works Strength is the easiestability to train If it werenrsquot there wouldnrsquot be so many different methods and programsout there As easy as 3x5 may seem when working with your athletes as a coach youmust ask yourself ldquowill this allow my athletes to recover for the next workoutrdquo Themuscular system and the Central Nervous system recover at different speeds Too high ofan intensity on the CNS leads inadequate recovery which could lead to overtraining createmuscular soreness and limit the athletersquos ability to perform specialized work It does notlead to full recovery which is critical for further development

ldquoThe common theory in weight training is to use heavier weights for greater strengthand mass But speed-strength strength endurance speed and explosive strength are best

developed with submaximal weights Even 50 percent or less of your maximal weight canbe used effectively for faster and more explosive execution of an exercise Maximal weights

should be used sparinglyrdquo ndash Dr Michael Yessis Build a Better Athlete

One of the problems with working with lower-level physically prepared athletes isthat they need to get stronger everywhere When starting off 15-20 exercises 1 set ofbetween 16 to 25 reps three times a week is all that is needed to allow them to getstronger and be able to recover safely amp efficiently This will allow the athlete to strengthenall of the major and minor muscles and build their work capacities Starting training in the20rsquos is low intensity on your athletes CNS it will build the athletes work capacities and it



will build muscular endurance which is a better base for the muscular strength as well asstrengthening increases the quality and quantity of the connective tissue

Muscle generally adapts within a few days of training while connective tissue adaptsafter many weeks of training An increase in the connective tissues will help improve thetransmission of forces from muscle fibers to the to other joints and body parts as well tocreate more durable joints It would be pointless to develop strength and size in the

muscles if the rest of the musculoskeletal system isnrsquot able to handle the increasedstrength (Hence the many issues with steroids) It is imperative that you train themuscles bones and connective tissues if you want to improve overall performance andsafety The connective tissues in the muscle ligament amp tendon complex plays animperative part in storing elastic energy that is used in the stretch reflex Training the fasttwitch fibers with explosive plyometricrsquos must involve said stored elastic energy

Classification of means983085 General Exercises

o Do not duplicate the mechanics of the sporting action(s) as a whole or in theirseparate parts

o Not specific to actions seen in softballo Used as a means of overall physical development

983085 Special Exerciseo The exercise duplicates the what occurs in the sports actiono The exercise must involve the same type of muscle contraction use in the

specific joint action(s) as the sports mechanicso The exercise must develop the strength in the same range of motion as the

specific joint action(s) as used in the sports mechanicso It aids in the learning and improvement of technique

In the general phase of training the use of many general exercises should be usedto strengthen the athletes in all joint actions through full ranges of motion These generalexercises will help prepare the body for over-all strength and conditioning and will help

prepare the body to carry out the specialized exercises Special exercises should be used inaccordance to strengthen the muscles and joints how they will be used specific to thebiomechanics As the season approaches the exercises should become more specifictowards the biomechanical and bioenergetics demands that the athlete(s) will beexperiencing during game

It is the importance of coupling strength and technique that you will see the biggestbang for your buck as far as performance transfer onto the field as well as injuryprevention

Programming Putting it together

EquipmentI firmly believe that every high school training facility should be equipped with squat

racks barbells with weight-plate sets 0-90degree benches sets of dumbbells 25lbs ndash120lbs Glute-ham-back developer multiple sets of active cords med balls of various sizesand a high speed shutter digital camera

PracticalityThe art of being a coach is seeing how the athlete responds with the demands placed

on them Stress is not the keyhellipoptimum stress is The athletersquos body is only going toadapt at its own rate Suffice it to say there is not much as coaches we can do to speedthis up We can only mess it up



The set of 20 will be based off of the most weight that the athlete can handle withproper form Once form breaks then you must call it quits The duration using 1 set of 20will be based on the individual athletersquos progress (4 ndash 10 weeks) You the coach mayincrease the weight based on what you see and how the athlete is responding

Personally speaking being a coach of a large group of athletes auto-regulation(allowing the athlete to select hisher weights based their form and on how they feel) is big

with the training of my athletes I believe that the athletes should learn to gain anunderstanding and learn how to listen to their own bodies which will help with theprogramming and organization of the training With a large group of athletes training atone time as the coach we can be stretched thin with having to try and watch everyone Ibelieve taking the leaders of the team(s) teaching to them what it is you are looking for ona certain exercise and why then teaching them to teach will greatly help you coach in alarge group setting Having a team of mini-coaches will make your job easier

Sets amp Reps Progressions983085 1 x 15-25 reps (4-8 weeks)983085 1 x 12-15 reps (6 ndash 14 weeks)983085 1 x 8 reps (4 ndash 12 weeks)983085 10 - 20 Accessory exercises per workout

o

Slowly increase in volume while intensity is constanto Then increase intensity while volume stays constanto Donrsquot normally increase both at the same time



Example General Phase

Foam Roll

Dynamic Warm-upRunning amp cutting technique work 10-15mins

Bb Squat ndash 1 x 20

Bb Bench ndash 1x 20

Active Cord ndash Ab-duction ndash 1 x 20

Active Cord ndash Ad-duction ndash 1 x 20

Active Cord ndash Knee Drive ndash 1 x 20

Active Cord ndash Leg extension ndash 1 x 20

Active Cord ndash Leg curl ndash 1 x 20

Yessis Glute-Ham-Back Machine ndash 1 x 20

Db Single Arm Row ndash 1 x 20 each

Lat Pulldowns Wide Grip ndash 1 x 20

Lat Pulldown Close Grip ndash 1 x 20

Db Lateral Raises ndash 1 x 20

Db Front Raises ndash 1 x 20

Calf Raises ndash 1 x 20

Strength Bar Pronation amp Supination ndash 1 x 20 each

YStrength Bar ndash Ulna amp Radial Flexion ndash 1 x 20each

Db Wrist flexion amp extension ndash 1 x 20 each

Db Tricep kickbacks ndash 1 x 20 each

Back Raises ndash 1 x 20

Yessis Reverse Twists ndash 1 x 10 each

Yessis Reverse Crunch ndash 1 x 20

ResultsCase study

I used this particular method with 25 of my varsity football players preparing for theFall 2011 football Season

Compliance Variables983085 25 Returning Varsity Football Players983085 6 - 3 Sport Athletes983085 11- 2 Sport Athletes983085 6 ndash Athletes that came into the offseason injured or got hurt during their other sport983085 3 ndash Students transferred in during Feb

983085 8 ndash athletes w over gt50 attendance (32 of the returning Varsity Players)

bull The average Squat increase with the team was 117 lbs

bull The average Bench Press increase with the team was 35 lbs

bull Ave decrease in team 40 yard dash - 0365 seconds

bull Ave decrease in team Shuttle run ndash 091 seconds

bull Ave increase in single leg broad jump (left leg) ndash 13 inches

bull Ave increase in single leg broad jump (right leg) ndash 135 inches



Physical Prep by LSU Strength Coach James Moffitt

An effective HS strength program should be structured to teach flawless technique firstwork capacity second and speedstrength third It is very important that the base of theprogram is built upon sound lifting technique and mechanics All too often I speak with HScoaches who are worried about their teams max average for the core lifts yet the technique

is poor Technique is paramount and should never be sacrificed for the amount of weightlifted When technique is optimal the athlete will then be able to focus on work capacity orthe ability to perform work sets with multiple reps The repetition method of trainingenhances technique muscle hypertrophy and fitness with gains that are statisticallyinsignificant when compared to the maximum effort method

Another important aspect of a program in addition to aforementioned qualities is corestrength We have found that when core strength reaches its limit the technique of many ofour core exercises begin to breakdown along with running technique It is important thatone can maintain proper posture during lifting and running activities and the overallstrength and capacity of the core is very important

Lastly the atmosphere of the strength and conditioning program should be one of discipline

and focus at all times There must be someone responsible for the lifters at all time withsupervision and teaching as the primary goal Too often young athletes are allowed to enterthe weight without proper supervision and sound lifting principles The coach should alwaysgive clear instructions and goals for each workout and coach every exercise set and repFollowing the workout the coach should make corrections that will carry over to the nexttraining session



Getting the most out of Bodyweight Training

When it comes to youth conditioning most coaches would agree that young athletesshould master bodyweight training before external loading Before we learn to lift a weightwe have to first be proficient at moving our bodies It is important for our young athletes tohave kinestetic awareness of the basics like push pull squat lunge lift and carry

Bodyweight exercises are functional and translate to better athletic performance by teachingthe athlete to be aware of the body as an entire unit and they can be done anywhere andrequire minimal equipment

Every off season (hockey- hey Irsquom in Canada after all Football Soccer) I get agroup of young athletes that want to bench 215lbs but canrsquot perform 10 perfect bodyweightpushups The kind of pushup where you are flat as a table top your nose touches theground first (and you actually pause) and the core is engaged throughout the set (hips upand minimal lordosis) I like the bench press as much as the next guy but not until they areproficient at bodyweight training first Even when we progress to weight training externalloading I would definitely look at a variety of bodyweight options and how they can continueto help the athlete

It is important to look as well into the amount of musculature is being used on apushup vs a bench press and whether or not the bench press is even a good option for thesport For a linebacker the arm drive is upwards more akin to a shoulder press or at least anincline bench press And what about the hip and leg drive That is why they have trainingtools and methods for this and not the bench press And for hockey the only chest pressmotion is a cross check I would rather see rotational strength added in with chest strengthfor hockey

In reality the athlete is never isolating the chest while engaged in their sport I amokay with isolating a muscle group to get it stronger but not at the expense of trainingthose muscles for a function If you are running cutting and tackling you are not working

any muscles in isolation- you need stability from the ground up balance and a strongercore In most every athletic scenario the player is most likely standing when engaging thechest (for example) so it is important to train the chest while standing I developed theBUDDY SYSTEM to facilitate standing chest presses shoulder press and standing abdominalrotations making this training more functional and less aesthetic

When an athlete gets good at the basic bodyweight movements it is simple tochange the intensity of the exercise by ad a weighted vest incorporating weights changethe speedvelocity of the movement or in ad a jump One other thing to consider is verticalrows and pullups Young male athletes like to work the chest but need to do back training atleast 2x as much I use the EQUALIZERS every workout with my young athletes to makesure they strengthen their mid back and the posterior chain (especially when adding hipraises)

Many of the basic compound exercises like the push-up pull-up dip and squatprovide a foundation of strength and neuromuscular control that will benefit the athlete foryears to come I think that these core competencies need to be well established before toomany sport specific movements are incorporated And there are many more Bodyweightexercises I love- from sprinting (the most primitive form of strength training- you have tobe strong flexible and work the muscles at speed which is most important to sport) jumpsof all kinds skipping single-leg squats (pistols) hamstring drops back extensions lungesplanks of all kinds burpies of all kinds and more





Overview of an optimal High School Football Speed Strength amp Conditioningprogram

The foundation of any effective football training program is always going to be a soundstrength program that enhances efficient movement skills This program does not need tobe super fancy or complicated ndash but it certainly needs to be well planned

Just like an effective game-plan for an upcoming opponent you must develop your game-plan rehearse it perfectly and implement it on game day You are accustomed to thisprocess towards every season and every game so we will apply this same approach andstrategy to your teamsrsquo football speed strength amp conditioning program

Plan = Plan so you can train smarter

Fundamentals = Focus on the fundamentals

Effort = Apply intense effort

Execute = Consistently execute the plan

Your program does not need to be perfect ndash it simply needs to be implemented with soundtechnique consistency and with some heart and soul driving it and will become your recipefor success

So letrsquos start identifying the 4 Quarters upon which your football training program shall bebuilt

1 Movement2 Strength3 Conditioning

4

Recovery

The ultimate benefit of these 4 pillars will keep your team healthy fast powerful fit andextremely confident to swarm and punish any opponent

The 1 st Quarter Movement

One of the first and very most important areas we need to address is quality of movementWe need to teach our athletes how to properly accelerate change direction decelerateabsorb stabilize and generate force in a fraction of a second

In order to accomplish this athletes need to have mobility (specifically hips thoracic-spine

and shoulders) stability (specifically torso and shoulders) and establish clean efficientmovement patterns (ie squatting lunging pulling) so they can effectively generatetransfer and absorb energy throughout the entire body

Unfortunately too many football training programs ldquoput the cart before the horserdquo andthrust over-powered muscle on top of dysfunctional movement patterns and mobility issuesthat result in not only less productive performance ndash but also increasing injury potentialexponentially through the roof



Itrsquos like placing a bowling ball on top of a house of cards Lack of a strong foundation ofmobility stability and efficient movement patterns will inevitably lead to poor performanceand a collapse somewhere in the system

We need to understand that our mission should be to improve the speed power and overallathleticism of our football team There is no greater way to impact all of these than by

addressing mobility and improving fundamental movement patterns This is truly afoundation worthy of expressing speed and generating force

The goal of getting our athletes as big and strong as possible is of little benefit if theycannot get to a spot quickly (amp efficiently) and are unable to control their body positionwhen they arrive What you may end up with is a very strong team with a weight room wallfull of strength ldquorecordsrdquo and a horrible won-loss ldquorecordrdquo

So the utmost goals need to be to develop athletes with lean body composition greatrelative strength (sizestrength ratio) and the mobility to sprint and change direction quicklyunder control Hence the sayinghellip ldquoyou have to be ABLE to USE what you GOTrdquo

Gone are the days when we demanded our athletes to be 20+lbs heavier for the sake ofgaining weight We now see the value and more importantly the success of the 180lbathlete who can run jump generate more power and arrive with authority compared to the200lb athlete who is not as ldquopowerfulrdquo because they cannot move as fast

Each training session should include elements of mobility (typically addressed in the warm-up) stability (typically addressed in the strength section) and movement patterndevelopment (addressed in all phases of training ndash warm-up strength amp speed sections)

The 2nd Quarter Strength

Certain strength phases within your yearly calendar should emphasize one (or no more than

a couple) of these elements so as to devote quality attention to develop those strengthqualities

For example mobility amp movement technique should be emphasized during Phase 1A1B(Foundation amp Hypertrophy identified in the chart below)1

As coaches we typically devote much of our time in the weight room trying to get ourathletes as strong as possible with the goal being increasing the 1 Rep Max in a particularlift This is a great intention - however there are many other strength qualities (ie elasticstrength speed strength strength endurance etchellip) that need to be addressed in additionto developing maximal strength

The great news is that by developing these other strength qualities maximal strength willalso benefit and now you have a maximally strong and explosive athlete that can repeat hiseffort over and over again helping the athlete reach his full potential

Absolute (or maximal strength) in and of itself is not enough for football players

To gain the greatest advantage gains in maximal strength need to be built upon a goodbase of foundational strength to then be converted into explosive power Dont confusemaximal strength as power ndash because there is a crucial difference



Power is a combination of speed and strength Letrsquos look at the following example todetermine two athletesrsquo respective power output (or force production capability) in thebench press using the Force = Mass X Acceleration formula

Player A can bench press 300lbs and moves that resistance 8 meterssec His Force =2400 Watts

Player B can bench press 250lbs and moves that resistance 10 meterssec His Force =2500 Watts

Player A is more maximally strong ndash but Player B is more powerful

Now letrsquos examine Power in terms of the football field Letrsquos look at the following example todetermine two athletesrsquo respective power output (or force production capability) in the 10meter sprint using the Momentum = Mass X Velocity formula

Player A can move his body mass of 200lbs and covers 10 meters in 18 sec HisMomentum = 504 Neutons

Player B can move his body mass of 185lbs and covers 10 meters in 165 sec HisMomentum = 509 Neutons

Player B generates essentially the same momentum but weighs 15lbs less

So as it is in football with all other factors being equal the player with the greater power(and momentum) will come out on top every time

Of course maximal strength training must still play a key role in a football training programas well as addressing the elastic strength and the strength endurance characteristics tomaximize and convert your athletesrsquo strength into explosive power

After establishing a ldquomaxrdquo strength level as a reference point (ie 450lb back squat 1RM) -we must now start to train for power by moving the slightly lighter weights faster This isaccomplished by typically using a resistance of around 70 of 1RM with the intention ofmoving it as fast as possible

The 3rd Quarter Conditioning

Much like training for the different qualities of strength we also must do for conditioning

There is a specific energy system demand that is taken into consideration to running superfast sprints repeatedly throughout a football practice or game and must be trained and

developed in order to maximize your speed

Over-training an inappropriate energy system can have a very detrimental effect on sprintspeed because muscle fiber types adapt to the specific demand or stimulus placed on itduring training and competition

So you need to train in an anaerobic manner meaning fast high intensity and shortduration blasts This way your Fast-Twitch B fibers will become much better conditioned andefficient in the anaerobic energy system the Fast-Twitch A fibers will take on more Fast-



Twitch B like characteristics and incidentally the Slow-Twitch fibers will actually becomeslightly improved as well

Why is this so crucial to your speed and potentially detrimental if you train improperly

Because each energy system operates within a set boundary quantified by time and

intensity Measurable distance thus becomes a result of the individualrsquos capacity In otherterms how hardfast (intensity) you can run for 10 seconds (time) will dictate how far(distance) you can run

However we usually look at speed the other way around We select a set distance (ie 40yards) and measure the time it takes to cover that distance Intensity is derived by howmuch time (or how fast) it took to cover that distance

Now this might seem simple but follow me herehellip if we train the body in a certain way itadapts or changes to become more efficient at whatever the demand was So if I continuallytrain for speed at distances (or time durations) that do not allow me to work at 100intensity (ie a max all out effort) then I am effectively training (or adapting) my body tobecome better at running at a LOWER SPEED

Anytime you sprint at less than 100 only allows you to be able to sprint more frequentlyat less than 100 This might be 95 90 or even worse Now instead of pushing yoursprint capacity further beyond 100 - you are now adapting your body to perform moreefficiently at a lower intensity

The running requirements of the 40 (and all other distances for that matter) require aspecific pathway to derive energy to perform at optimal capacity If the end goal is speedspecifically football speed then the correct energy system needs to be trained properly

Too many athletes and coaches alike do not fully apply this crucial step in the developmentprocess Coaches sometimes err by either spending too much conditioning time in the

aerobic zone (low ndash medium intensity amp long duration) or too much time in the anaerobiczone (high intensity amp short duration)

Spend too much time in the aerobic zone and you will be training your athletes to be weakand slow like a distance runner and if you train too much in the anaerobic zone yourathletes will be over-trained and their nervous systems will be shot

Please refer to the Conditioning section of the first chart below to illustrate how to progressyour conditioning throughout the year2 Also check out the Conditioning chart3 which givessome detailed parameters for each phase

Each Phase of training will target a specific energy system that will allow your fitness levelto efficiently adapt and develop true football speed Ultimately building up to sport specifichigh intensity intervals that will develop anaerobic power

The idea is to effectively progress through the various volume and intensities of the energysystems until we have built up the athletesrsquo work capacity to work at high intensities (iespeeds) with minimal recovery with the ability to repeat over and over



Building the right type of fitness is crucial for the football player ndash lack of it will get youembarrassedhellip quickly Fatigue is a very humbling experience

The 4th Quarter Recovery

Your football speed strength amp conditioning program is extremely taxing both physically

and psychologically Maximal training efforts are vital in achieving the highest level ofathleticism possible All the hard work and dedication will be wasted if the demands oftraining exceed the bodyrsquos rate of recovery

It is the bodyrsquos ability to recover from intense training that determines the success of thetraining program Only after recovery can the athlete give the effort necessary to increasethe level of training This makes recovery as important as the training sessions themselves

The following are some simple ways to enhance recovery in order to maximize the trainingdemands

NUTRITION is the most vital part of recovery A constant diet high in carbohydrates

(65) for energy moderate protein (20) for tissue growth and repair and low fats (15)for a lean and efficient body is a prerequisite for success Nutrition may be maximized bythe following

bull Have a carbohydrateprotein [31 ratio] drink immediately after conditioning or 32ratio after strength training session Optimal time period for glycogen re-synthesisand also re-hydrates

bull Eat 4-6 smaller meals per day (increased assimilation) No more than 4 hoursbetween meals or 12 hours between dinner and breakfast to encourage lean musclemass gain

bull Do not eat large meals before training (increases stomach size decreasing cardiacefficiency shunts blood to digestion instead of working muscle)

bull Drink plenty of water Consume approximately 5Liter of pure water per pound of

body weight each daybull Strategic use of certain supplements (ie creatine L-glutamine etchellip) can also be of

help in maximizing recovery and getting more out of your training

REST is whatrsquos done with the waking hours when not working out The activities chosenduring this time can enhance or diminish the bodyrsquos ability to recover and progress intraining If too much time is spent doing additional things (ie dancing at clubs every nightplaying three hours of hoops each etc) one will not progress from a physical standpointHow much can be done during non-workout time is also an individual thing Use good

judgement here

bull Lifestyle = We all know the detrimental effects excessive alcohol smoking latenights negative attitude poor relationships all have on effective recovery and peakperformance

bull Sleep = essential to recovery because itrsquos the bodyrsquos time for repair and relaxationEven though the amount of sleep is an individual thing normal sleeping patternsshould still be established no later than 11 pm 7-8 hours per night (if notpossible try to get an afternoon nap)



POST WORKOUT modalities have shown up to 88 of lactate is removed afterapproximately 15-20mins of light activity The increased blood flow will enhance recoveryby ridding waste products built up during the training sessionThis time investment can be utilized by any combination of modalities

bull light aerobic work (preferably weight supported as in a bike or shallow pool) upwards

of 15-20minsbull Self-massage and Trigger Point therapy (ie massage stick foam roller trigger balls

etchellip) increases blood and lymphatic circulation around muscle (mainly surface) thatrelieves stress from trigger points which improve tissue quality

bull Cold HydroTherapy should be used immediately after intense training sessions todecrease inflammation caused by slight micro-tears in the muscle fibers Ice icedwhirlpools baths cold packs etc are often used for 10-15 minute sessions and maybe used in conjunction with warm whirlpools

bull HotCold HydroTherapy contrast alternates hot and cold modalities to enhancerecovery after workouts Examples follow a Shower Hot (1 minute) ndash Cold (30seconds) repeat 4-5 times b Whirlpool Hot (1 minute) ndash Cold plunge (30 seconds)repeat 4-5 times

PSYCHOLOGICAL recovery is enhanced by using relaxation techniques visualizationmeditation etc These techniques are often very effective when used prior to sleep

During intense training recovery techniques are essential to maximize and enhance trainingresults

Use this 4 Quarters approach as an overview and your players will undoubtedly gainquality lean muscle mass develop tremendous speed and explosive power to dominate onthe gridiron

Training FocusMonth Phase Strength Movement Conditioning2 Recovery

JanuaryPhase

0 Active Rest None Aerobic Year-round

FebruaryPhase

1A Foundation1 Mobility amp Technique Aerobic

Sound Nutrition

Program

MarchPhase

1B Hypertrophy Mobility amp Technique Lactate Tolerance

Smart Suppleme

Strategies

AprilPhase

2A Base Strength

Functional Strength

(Resistance) Lactate Removal Proper Hydratio

May

Phase

2B Max Strength

Functional Strength

(Resistance)

Lactate Removal

Peak Capacity Soft Tissue Wor

JunePhase

3 Power Speed (Sport Specific)

Peak Capacity

(Sport Specific) Trigger Point

JulyPhase


Peak Power

(Sport Specific) HydroTherapy

AugustPhase

4

Pre-season -

Foundation 2x day Practice

PracticeGame

Specific



SeptemberPhase

5

In-season - Base

Strength 1x day Practice

PracticeGame

Specific

OctoberPhase

5

In-season - Max


PracticeGame

Specific

November

Phase

5 In-season - Power 1x day Practice

PracticeGame

Specific

DecemberPhase

6 Postseason - Peak 1x day Practice

PracticeGame

Specific

DecemberPhase

6

Off - if no Post-

season None None

Conditioning 3

INTERVAL Work RestWork-Rest

Ratio ofReps

ofSets Intensity Description

AEROBIC 3mins 3mins 11 4 - 6 1 - 3 Moderate Moderate IntensityEndurance

ANAEROBICLACTICLactate

Tolerance 30-60s 30-60s 11 - 12 4 - 6 1 - 4 High Sprint Endurance


Removal 120s 4mins 12 6 - 8 1 - 2 HighHigh Intensity

Endurance

ANAEROBICALACTIC(ATPCP)

PeakCapacity 30s 120s 14 4 - 6 2 - 3

NearMaximal

Sprint Speed-Endurance


Peak Power 10s100-120s 110 - 112 6 - 10 2 - 3 Maximal Sprint Speed



Scott E Pucek has been a Speed and Performance Specialist for over 18 years has

worked with the NFLrsquos Miami Dolphins has been involved with 16 NFL DraftClasses and MLB Spring Training prep programs and has also consulted with

Division I Collegiate athletic teams and numerous private companies ndash including Athletesrsquo Performance - throughout his career Scott founded a web-basedcompany Xplosive Speed in 2002 ( wwwxplosivespeedcom ) as a speed and sports performance training resource for serious football and baseball athletes

Scott holds a Master of Education in Exercise Physiology and several professionalcertifications including a CSCS - NSCA a USAW Club Coach-L1 and Fascial StretchTechnique-Level 1

Strength Definitions

Active Rest

Engaging in light activity while allowing for the body to better recover from the

strenuous training demands of a season

Foundation

Establishing a balanced base preparing for better adaptation to the specific training

demands that will follow

Hypertrophy

Further building upon the foundation phase with the goal of increasing muscle size and

strength

Base Strength Establish a good base preparing for handling heavier loads

Max Strength Establish absolute maximal strength

Power Incorporate increased speed to the movements eliciting greater power output

Peak Culmination of training program for peak performance

Recovery DefinitionsSound Nutrition

Program Proper diet amp nutrition is the backbone of any athletes success

Supplement

Strategies

Post-workout recovery strategies are crucial as well as safe weight gain strategies for

lean muscle mass gains

Proper Hydration

Consume adequate water and other fluids for optimal performance during training and

game situations

Soft Tissue Work

Regular self-massage techniques improve tissue quality for better speed and strength

performance

Trigger Point

Specific trigger point therapy on crucial muscle groups will improve mobility and

strength production

HydroTherapy

Incorporating therapeutic ice baths after strenuous speed strength practice sessions or

games greatly enhances healing



Preparing For High School Athletics

Becoming an athlete at any level is a process that requires long term planning commitmentand hard work To give a child every opportunity to succeed as an athlete at the high schoollevel how they spend their time during the primary and middle school years is crucial

The pre high school years is the ideal time to amass a cornucopia of fundamental movementskills such as running jumping throwing catching kicking hopping tumbling andbalancing These skills are achieved through free play physical education and organizedsports Being active and involved in various sports and activities known as multilateraldevelopment plays a critical role

A multilateral development program in addition to developing fundamental movementskills will also develop aerobic capacity anaerobic capacity muscular endurance strengthspeed power agility coordination mobility flexibility and injury resistance

A study completed in the former East Germany (Harre 1982) using a large group of childrenagersquos nine to twelve compared the training philosophy of Early Specialization to Multilateral

Development

Early Specialization

bull Quick performance improvementbull Best performance achieved at 15-16 years because of quick adaptationbull Inconsistency of performance in competitionsbull By age 18 many athletes were burned out and

quit the sportbull Prone to injuries because of forced adaptation

Multilateral Program

bull Slower performance improvementbull Best performance at age 18 and older the age

of physiological and psychological maturationbull Consistency of performance in competitionsbull Longer athletic lifebull Few injuries

There is much debate today over early sport specialization but overwhelmingly multilateraldevelopment for young kids has proven to be the most beneficial in the long term

The pre high school years are an ideal time for a child to develop fundamental movementskills because it is in the younger years that the central nervous system is very plastic andhighly mouldable For this reason coordination which plays a huge role as an athlete is bestdeveloped at a younger age

Coordination is not an element unto itself itrsquos made up of several elements which includebalance movement adequacy kinesthetic differentiation reaction to visual and acousticalsignals rhythm and spatial orientation



Overall coordination is best developed between the ages of seven and fourteen with themost crucial period occurring between the ages of ten and thirteen years of age Thisapplies to both girls and boys

There are three principals of coordination development

bull

Start young - the younger the betterbull Challenge athletes at an appropriate level - some children will be better at some

elements than othersbull Change activitiesexercises frequently - Challenge

athletes both physically and intelligentlybull Make it fun and engaging so the kids will stay want to

continue

The ability to optimally develop coordination ends ataround age 16 for both boys and girls This reinforcesthe concept that the earlier a child is exposed tocoordination development the better Coordination is

best developed through a combination of elements asopposed to in isolation

Sensitive Periods for Coordination Development

Elements of Coordination Ages for Boys Ages for Girls

Balance 10-11 9-10

Movement Adequacy 8-13 8-13

Kinesthetic Differentiation 6-710-11 6-710-11

Reaction to Visual and Acoustical Signals 8 - 10 8 - 10

Rhythm 9 - 10 7 - 9

Spatial Orientation 12 - 14 12 - 14

Examples of activities that enhance and develop elements of coordination and movementbased skills include

bull Jump rope with various forms of footwork and moving in multiple directionsbull Single leg balancing gamesbull Jumping jacks while traveling between points A and B forwards backwards and

sidewaysbull Multi-directional forms of running jumping and skippingbull Opposite arm circles (right hand circles forward left hand circles backwards)bull Simultaneous arm and leg circles in multiple directionsbull Jump in place with 180 or 360 turns while in flight



bull Mirror games (mirroring each others movements)bull Bear crawls in multiple directionsbull Crab walks in multiple directionsbull Ball and cone gamesbull Tumblingbull Scramble to balance

bull

Obstacle coursesbull Various games of tagbull Known exercises starting or finishing in new positions (start sprints from belly or one

knee etc)

The above list represents but a small sample of activities available The list of activities andgames that can be used to develop coordination and a multilateral base is endless and onlylimited by onersquos imagination The key is to provide as much stimuli as possible that is notonly safe for children but fun and engaging as well

With a strong base of coordination and well developed movement patterns the pre highschool athlete will be in a great position to excel at the high school level and will have a

solid foundation upon which to build on

References

Total Training for Young Champions Tudor O Bompa

Children amp Sports Training Joacutezef Drabik

David Kittner aka the Youth Fitness Guy is a passionate caring and dedicated

individual with over 20 years experience working with children who trulyunderstands the unique sciences associated with child development and the

practical means by which those must be applied to any fitness or sport-basedventure

He is contributing author of an upcoming book entitled ldquoThe Definitive Guide toYouth Athletic Strength Conditioning and Performancerdquo

David is among the leading authorities of more than 2500 Youth FitnessSpecialists that make up the International Youth Conditioning Association the

premier international authority with respect to athletic development and youth

participant based conditioningHe is certified as a Youth Fitness Specialist Youth Speed and Agility Specialist

and a Youth Nutrition Specialist with the International Youth Conditioning Association

In addition to conducting athletic development sessions workshops and clinics foryouth athletes parents teachers and coaches and presenting at Fitness and

Physical Education conferences David serves as Education Director for School Fitis Youth Fitness Specialist and Master Trainer for Lebert Fitness and is the YouthFitness Specialist for The Fitness Nation

David can be contacted by phone at 647-504-7638 or you can connect with him atwwwfacebookcomYouthFitnessGuy



7 Principles for Developing the Complete HS Football Player

Here are a few principles when developing a young explosive athlete

1) All athletes must perform Max Effort Upper and Lower Exercises weekly Thismeans that exercises like the Dead Lift Squats and Bench Press must be heavy enough thatit can only be lifted a maximum of 3-5 times

2) All athletes must perform Jump-Speed training every weekThis means that building Absolute Strength is only one part of the equation Athletes mustbe able to transfer their newly built strength into explosive POWER To do this athletesmust use exercises like Box Jumps Speed Squats Bounding and Vertical Jumping Thisshows a great transfer to explosiveness on the field due to hip extensionhip flexion

3) All athletes must perform Speed-Flex training every dayBeing big strong and powerful is not worth your weight in beans if you are tight and slowMost high school and college football players spend most of their days seated in a classroomor on a couch This leads to chronically tight hip flexors glutes and pec minor We use asimple 3-step formula that eliminates the most common causes of immobility So make sureyou continually corrective stretch the tight muscles

4) All athletes must perform Body Building techniques to build MASS Im sure youveheard the saying Athletes should not train like bodybuilders Well we completely disagreeWe all know that bodybuilders are the most massive of all athletes although they are tightand slow But if done properly the techniques used by these mass monsters can be quiteproductive for young skinny athletes The truth is You cant flex bone If you are skinny

or weak and lack real muscle mass you MUST use some form or bodybuilding technique inyour program

5) All athletes must condition using Work Capacity or GPP circuits Like Imentioned earlier football is an anaerobic sport Conditioning for these athletes mustemulate the type of energy demands that will be placed on them during a game-likesituation Short-Hard bursts of energy followed by a rest interval If you still have yourathletes running miles and training like a marathoner then youll get what your asking for

6) Use Russian Conjugated PeriodizationHere is an example of the often used Traditional Western form of periodization used mymost football and strength coaches in the USA

5-weeks of Conditioning followed by

5-weeks of Strength Training followed by

5-weeks of Power Training followed by 5-weeks of Sports Specific training

With Conjugated periodization we train ALL energy systems and strength qualities AT THESAME TIME This make the most sense because when you leave one phase for another youlose the strength energy system qualities from the preceding phase Also many highschool football players are multi-sport athletes and need to be STRONG CONDITIONED ampFAST - all year round This form of periodization is a no-brainer but often over looked orignored in most training programs



7) Implement Strongman for PowerStrongman has been catching weight rooms across the country because of how functionalthe power is when training The difference between Olympic lifts and Strongman is the factthat strongman takes as little as an hour to learn while Olympic lifts can take months if notyears to really develop the correct technique and firing patterns When training athletes we

want to get them as explosive and powerful as quick as possible not spending hours on thesnatch Now we are not knocking Olyrsquos we actually implement them in our advance athletesbut love to have the high school boys go to work on flipping tire Here is some substitutionsthat can be used instead of lifts in the gymClean High Pull Deadlift - Tire FlipBench Press - Tire FightsPower Jerk - Log Press Keg Clean amp Jerk

Elliott Hulse

Owner of Strength CampPro Strongman

wwwfootballstrengthprogramcom

Chris BarnardHead Coach at Strength CampSpeed amp Combine Specialist



Starting a High School Strength Program

Frequently at clinics I speak with high school coaches who are interested in starting orimproving a strength and conditioning program at their school Most often they are looking

for guidance in setting up the program and always want to talk sets and reps Coachesask should I do BFS use the Husker Program etc etc Much to their dismay I generallywant to discuss organization and administrative concepts because in my experience theseare the real keys Setup and execution make the program run not sets and reps

If you get one thing out of this article remember this quote ( author unknown)

ldquo A bad program done well is better than a good program done poorlyrdquo

Keep it simple and adhere strictly to the following guidelines

1) Forget uncooperative seniors- the source of most frustration instarting a high school program is dealing with seniors who already ldquo know how to liftrdquo

Separate these guys out right away I f they donrsquot cooperate get rid of them Theyrsquoll begone soon anyway

2) Do one coaching- intensive lift per day What do I mean bycoaching-intensive lift Exercises like squats or any Olympic movement are coaching-intensive Coaches must watch every possible set to correctly ingrain the correct motorpattern If athletes are front squatting and hang cleaning the same day which do youwatch the platforms or the squats racks Donrsquot force yourself to make this decision Forexample do Rear Foot Elevated Split Squats instead of front squats on the day that youclean and do pushups instead of bench press on the day you front squat Or better yet justdo Rear Foot Elevated Split Squats and no front or back squats On a squat day donrsquot do

an Olympic movement do Box Jumps or Jump squats as your explosive exercise Thisprocess of one coaching intensive lift per day may only last a year but you will not begetting poor patterns practiced with no supervision

3) Get all administration done prior to the start of sessions Thebiggest failure in strength and conditioning is coaches sitting at computers instead ofcoaching If you need workouts done on computer do them during a free period The job isstrength and conditioning coach Donrsquot get caught up as many coaches do in having greatprograms on paper and lousy lifters Let the paper suffer and do the coaching

4) Coach This is what it is all about Coach like this is your sport

So many coaches ask can you give me a program We could but it wouldnrsquot work Collegeor pro programs are not appropriate for high school beginners They need teaching notprograms The program begins and ends with technical proficiency Coaches must realizethat their athletes are the window through which others see them If a college coach cameinto your weight room would you be proud or ashamed Would you make excuses for thepoor technique or accept the pats on the back for what great lifters your players are Theother factor even more important than your athletes being the window through whichothers see you is that your athletes are the mirror in which you see yourselfYour lifters are a direct reflection of you When you watch your athletes are you happy with



yourself as a teacher and coach

5) Technique Technique Technique Never compromise If your athletesdo squats do them all to a top of the thigh parallel position If you bench press no bounceno arch Never compromise As soon as you allow one athlete to cheat or to not adhere tothe program others will follow immediately Remember why athletes cheat They cheat to

lift more weight Lifting more weight feeds their ego If you allow it to happen cheating isvery difficult to stop To make your point use exercises like Pause Bench and Pause FrontSquats These exercises can be very humbling Canadian Strength Coach Charles Poliquinhas a principle he calls Technical Failure This means that you never count a rep that wascompleted after technique broke down

6) Use bodyweight when possible Always teach bodyweight squats firstIf they canrsquot bodyweight squat they canrsquot squat Do lots of pushups feet elevated pushups1 leg squats chinups and dips Bodyweight is humbling Use it wisely and often with highschool kids

7) When you test test super strict Testing is when things reallydeteriorate In testing the coach should see every lift and the coach should select every

weight Donrsquot reward strength This is a huge mistake that I believe encourages drug useReward improvement make athletes compete with themselves not others No t-shirts forrewards unless they reward improvement over personal bests Also if you test strength alsotest performance factors like Vertical Jump and 10 ydDash If athletes are improving strength without changing performance factors the programis only marginally effective

8) Have appropriate equipment Perform Better sells 15 and 25 lbOlympic bars These are critical to a good high school programPlatemates allow athletes to make reasonable jumps with dumbbellsSpend money to encourage success Success is what sells the program

Strength and conditioning coaching is easy in principle but difficult in practice The key is totry to see every set and coach every athlete This is difficult time consuming andrepetitive At the end of a good day you should be hoarse and tired A good strength coachwill have sore legs and knees from squatting down to see squat depth all day

Michael Boyle is one of the worldsrsquo foremost educators in the areas of performance

training personal training and athletic rehabilitation Boyle has been involved in

training and rehabilitation with a wide range of athletes including stars in everymajor professional sport In addition Mike has served as a consultant to some of

the top teams in the NFL NHL as well as numerous division one athletic programs In 2012 Boyle was named a Strength and Consultant to the Boston Red

Sox From 1991-1999 Boyle served as the Strength and Conditioning Coach to theBoston Bruins In addition from 1983-2012 Boyle was a Strength and Conditioning

Coach at Boston University

In 2009 and 2010 Menrsquos Health named Mikersquos Massachusetts facility Mike Boyle

Strength and Conditioning one of the top ten workout facilities in the UnitedStates

Mikersquos impact is now being felt globally through his website

wwwstrengthcoachcom and through the translation of his first book FunctionalTraining for Sports into Japanese Chinese and German Boylersquos third book



Advances in Functional Training is now being translated into at least five

languages

In addition to the best selling Functional Strength Coach seriesMike has produced a total of 27 video and DVD projects all of which are availableat wwwperformbettercom



High School Strength and Conditioning ConsiderationsAdam Plagens CSCS

Youth training has become a booming business and everybody has a marketingprogram niche or ldquospecialtyrdquo in relation to making every high schooler in America the next

Ray Lewis Aaron Rodgers or Steven Jackson The sad part of this training specialization isthe fact that high school strength and conditioning programs suck This isnrsquot a broad basedgeneralization but the underlying issue is that high school strength and conditioning ormore specifically what passes as strength and conditioning in the high school setting isoverwhelmingly god awful

Now this doesnrsquot apply to every high school and every training staff But there isan overwhelming issue in relation to who is designing the programs of the youth Morecommon than not the strength and conditioning program of the average high schoolfootball player has been drafted by the head football coach and resonates with what thecoach did ldquoback in the dayrdquo Sadly this tends to lead to an overwhelming issue in relationto muscular balance mobility flexibility and force production

To develop a quality program you need to look at what happened to your team theprevious year Common questions to ask yourself or your staff

Where there any major injuries that occurred

Did the team die off in the second half of the season

Disciplinecoaching problems

What game were we dominant Why

What game did we suck in WhyI know these seem trivial but to hone your program and get better you must must

MUST identify your weaknesses and improve them Dows this mean scrapping yourphilosophy and scheme at the end of every year Absolutely not You need to look at what

worked what didnrsquot and fix it This covers the majority of administrative issues associatedwith developing and designing strength and conditioning programs Now on to theprogramming aspects



Developing a strength program that works

When building your strength and conditioning program for YOUR team rememberthat this is a program for YOUR team Key issues to keep in mind when setting up yourprogram are

What is the goal

What do we need to improve

What equipment do I have available

How many athletes will I train at a given time

As a strength and conditioning coach the biggest asset to the program is creativityWhat do you do for injured athletes How do you train weaker athletes while stillchallenging veterans Theses may seem easy but when yoursquore standing in the middle of aroom of 85 teenagers and two of them look at you for direction because they canrsquot benchpress due to shoulder injuries you better have a solution and fast

There are a ton of materials out there to research strength and conditioningprograms Look at what you want to but again this is YOUR program to build YOUR teamThink long term not short term This means you want a program that will grow with yourathletes and allow the raw beginner to step in while challenging the veteran D I prospectIn relation to set and rep schemes I like 531 by Jim Wendler This has built in safetyasks athletes to work hard with max effort on the final set and is easily implemented Thisalso gets me to the next point of strength and conditioning at the high school level At notime should a coach ever be so out of shape he canrsquot do something he is asking his athletesto do Yes I train and yes I do the lifts my athletes do This allows me to understandwhat the athlete feels when he or she gets under a bar This also helps because I teach thelift not just stand and scream with a whistle Proper instruction allows for properexecution Get under a bar there is no excuse

In terms of physical development here is rough outline of basic training to help improvestrength balance and coordination This is used by me as an initial wave into training toget kids physically prepared for the coming training sessions You can use this as is oradjust it to make if fit what is needed for your teams and athletesDAY 1Warm-up (all exercises are done in a circuit where the athletes donrsquot stop untilcompleting the final movement)

Jumping jacks- 10 to 20repsSeal Jacks ndash 10 to 20 repsBodyweight Squats 10-20 repsLunges 6-10 per legLateral lunge 6-10 per legStriders 10 per leg

Pushups 10Squats

2 sets 12 reps 45-50 1RM super set with pull-ups

4 sets 10 reps 65 to 75 1 RM 45 to 70 sec rest between sets 3-5 reps perset

Deadlift4 sets of 8 at 50-60 of 1RM



Glute Ham Raise (GHR)4 sets 6 reps with pause at bottom and top

CoreSprinter Sit UpToe Touch

Pike 12 reps per exercise circuit fashion do twice

Hip TrustBus Driver

Day 2Warm UpJumping jacks- 10 to 20reps

Seal Jacks ndash 10 to 20 repsBodyweight Squats 10-20 repsLunges 6-10 per legLateral lunge 6-10 per legStriders 10 per legPushups 10

Sit and Reach SeriesThis develops mobility and flexibility within the low back and hipsStraight legV sitButterfly

Do 6-8 of each focus on getting farther than the previous rep butdonrsquot over stretch or push this



SprintsCommonly we donrsquot jump into 100 speed training Plain and simple you need to run fastto get faster Without going overboard on sprinting and sprint mechanics you simply haveto get your athletes to condition regularly That being said waiting until June to conditionfor football is not going to work

Herersquos the breakdown of sprinting4X10 yards3X20 yards2X30 yards2X40 yards30 to 45 sec rest intervals are used based on recovery and baseline condition of theathletesTesting I test about 3 to 4 times a year and emphasize proper movement over speedincreases

Add reps as you see fit but donrsquot go nuts You want quality sprinting effort This is NOTconditioning and should never be treated as suchDay 3Warm-ups

Jumping jacks- 10 to 20repsSeal Jacks ndash 10 to 20 repsBodyweight Squats 10-20 repsLunges 6-10 per legLateral lunge 6-10 per legStriders 10 per legPushups 10

Military Press2 sets 12 reps4 sets 8-12 reps

Bench Press

4 sets 10 reps Superset with 10 reps T raisesPull-ups4 sets as many reps as possible

These can be done regular assisted or jumping off a plyo box and holding atthe top for a three to five count We stop counting reps once the eyes canrsquot clear the barRest one minute between setsCoreBracingstabilizing exercises

Most athletes suck at bracing their core and this really helps them understand theneed to push the abs out and activate their core

Bridges with plates on back 30 sec to 90 secArch body rock Hollow Body rock

Day 4

Warm-upJumping jacks- 10 to 20repsSeal Jacks ndash 10 to 20 repsBodyweight Squats 10-20 repsLunges 6-10 per legLateral lunge 6-10 per legStriders 10 per legPushups 10

O-Lift seriestraining



This is a down and dirty way to evaluate physical preparedness and strength capacityto actually perform an Olympic Lift If at any time the lifter is struggling they complete theremaining sets of the series at the lift they canrsquot perform So if an athlete is unable topower pull correctly the athlete will stay with the power shrug for the remaining sets andrepsDeadlift Drop

2 sets 12Power Shrug2 sets 12

Power Pull2 sets 12

Hang Clean2 sets 12

Power Clean2 sets 12

Jumping and landing drills between setsPlyometrics are overused Anyone can jump Itrsquos the ability to jump land and not

break stuff that takes effort To help teach proper landing and takeoff we use hops broad jumps and ankle mobility drills to make the athlete more forceful and athletic through the

hips and knees



Rick Daman Damanrsquos Strength Training

Build the Foundation of StrengthItrsquos the Real Under Armour of High School Weight Rooms

Before I get started I want to first thank Jimmy Lamour for including me and putting this E-Book together I think this is a great idea and the info in here is priceless

What this E-Book is to me is an eye opener for high school coaches who want to expandtheir knowledge to better increase their weight room programs In terms of simplifying it Ithink sometimes coaches believe they are working with ELITE players and forget these guysare just high school football players like we all were years ago

In 2004 I graduated college and immediately went back to my old high school in RochesterPa I was jobless and thought what better thing to do then to give back to a championshipprogram that taught me about life and hard work

I started to run the weight room program based off of what I knew Looking back now it

wasnrsquot the best program I could have laid out for high school players I recently resignedfrom coaching and running our strength program due to the fact I now run my own facility

Not until I started traveling and thinking outside of the box did I start to gain more kids inthe weight room and our strength started increase

Letrsquos discuss some major issues I have seen and even hear about today with local highschools and their football players Everything I discuss is from what I have done to what Ihave seen through out high school football weight rooms

The first major issue I see and hear about is that the first thing the coaches do when theteam enters the weight room is ldquomax them outrdquo They always say that they need to find

their max so they can work with a percentage

You can get strong with out a percentage and more importantly remain healthy without apoor max

I like to stick with clean reps Just like football season the more reps the athletes do at theirposition the better form and technique they develop If you pay close attention to how theathlete moves during the movement you can tell what numbers they should be working withor if they should be regressing in that movement

Every kid will max in squat bench and dead lift Doesnrsquot matter if they are just enteringtheir freshmen year or just finished an 11 week season of practicing every day and playingevery Friday night

The real problem lies in the power lifting meets because thatrsquos all most schools areconcerned with When they should be concerned with coaching proper movement patternsbuilding the foundation of strength and helping the athletes gain the confidence whilemaximizing athletic performance

Putting a crushing weight on a new freshmenrsquos back does nothing for them but break theirconfidence It seems as if they want a big bench a big squat and a big dead lift from everykid Thatrsquos not going to be the case



High school coaches believe that barbell is king for everything Irsquom not saying it isnrsquot Butyou can get a whole lot more out of your athletes using various styles of training Anotherproblem I see is that the coaches themselves are not able to perform these movementsadequately How do you expect to coach it

There is no importance on a proper warm-upmobility and or recovery My first question toa new athlete that comes into my facility ldquoHave you ever used a foam rollerrdquo

The reply ranges from ldquowhatrdquo a blank look or ldquowhatrsquos a foam rollerrdquo

Through my experience these athletes do NOT want to squat and dead lift and max outevery 4 weeks for 8 months They want to be pushed They want to train If you see thatthey are not getting stronger they will slowly disappear from that weight room and findsomeplace else to go

I know the feeling of a boring weight room I know what it feels like and if you get that vibeyoursquore in trouble

Then the huge guilt trip gets put on the kids for seeking other avenues to succeed

I believe coaches need to open up more and learn about different styles of training Thereshould be a progression for everything these athletes do

Here is an example When you have 20 plus players in the weight room you better havesome skills in coaching large groups and about 3 other coaches

Not every high school has elite players or elite D-1 athletes You canrsquot treat your programlike a D-1 school Itrsquos not compatible to the physical and mental make up of collegeathletes

Using a college workout program is NOT going to get your players to that level Everyathlete has a different rate of success Especially high school athletes Their maturity levelsare all different

Weeks 1-4Reinforce the warm-up daily Fill your workout with bodyweight movements Avoid a 1 repmax Look for the areas that need the most improvement Gradually add some sand bagtraining sled work and a ton of core training Begin mobility and recovery using smallhurdles foam rollers and la-x balls (They just came off of an 11 week season notcounting if they make playoffs)

Week 5-8

Reinforce the warm-up daily Avoid a 1 rep max By week 4 you should have a solid weightroom full of guys who are serious The dead weight should have feel off by now Donrsquotskimp on the body weight movements Continue to train with sand bags Implement SBsquat cleans and carries Start to throw in some kettle bell movements Keep it simplewith goblet squat swing clean and some presses Continue all recovery and mobility(To many coaches rush to the barbell and never look at building the foundation ofstrength)

Weeks 9-12



Reinforce the warm-up daily Avoid a 1 rep max By now you should see who is able toadvance into a compound lift such as the trap bar or box squat Maybe the other players willadvance to something more challenging for them that will be beneficial to them as wellSome players might move from goblet squat to working with sand bags Other playersmight move from sand bag squats to KB rack front squats

I use a progression at my gym that goes like this Once you complete Phase I and Phase IIyour progression will be trap bar box squat then free squat Depending how well youperform each movement thatrsquos when you move on Sometimes we regress back to KB RackFront squats There is no rush when training young athletes Get them to progress any waypossible BUILD their confidence If an athlete isnrsquot ready for a barbell donrsquot put one in theirhands Who cares if they become disgruntled Itrsquos your job as a coach to run the weightroom and make decisions that will ONLY benefit the athlete (Donrsquot let them forget youhave to work to be great)

The whole point behind what I just discussed it that there is no need to rush what you doWho cares what the other team is doing Are they winning in the fall If the answer is ldquonordquothen why worry about what they do

I think the 1 rep max does nothing for high school athletes It creates an ego and a sense ofentitlement to always think they have to lift heavier weight My cousin played fullback for aD-1 school and they never did a 1 rep max They strictly stayed in the 3-5 rep range

Coaches have to want to make their program an improved program I have met some greatcoaches who will do anything to better their athletes The bottom line is the coach shouldtake every measure to ensure they are helping the athletes and keeping them injury freeWe train in the off-season to dominate during the in-season

If you spend your entire off-season attending clinics on how to run the Pistol or the 4-4defense and ZERO time learning how to get stronger attending strength clinics that might

be part of your problem

Here is a sample workout that I would use when I ran our high school weight room withabout 15 guys training

This might seem a bit confusing on paper but there was a system with 15-20 players and aweight room that only fits about 10 (Irsquom sure most of you completely understand)

I also believe that 3 days a week are suffice for high school weight rooms These athletesare involved in a lot of extra activates(These are high school athletes Not D-1 athletes)

Team Warm-Up Coaching them through the warm-up After Warm-Up Go over workout with team (2 minutes)Athletes first movement is based off of experience and strength levels Coach will assignathletes to movements

(Here is s sample workout that could be used for any high school starting the off-season)-Hurdle Mobility

1 Box Squat



1 Sand Bag Squat (5 guys on each movement)1 Kettle Bell Goblet(Some young athletes might drag the sled)

2a BBDB or KB Push Press 3 x 62b Pull-Ups or Inverted Rows 3 x 6-10

3a BWDB Walking Lunges 3 x 8 each leg3b Mixed Push-Ups 3 x 8-15

4 Band Good Mornings or Supermans 3 x 10

Core Work Planks 3 x for time

Recover La-X BallFoam Roll

Team Warm-Up Coaching them through the warm-up After Warm-Up Go over workout with team (2 minutes)Athletes first movement is based off of experience and strength levels Coach will assign

athletes to movements

(Here is s sample workout that could be used for any high school starting the off-season)

-Hurdle Mobility

1 DB Snatch or DB Clean 3 x 3 each arm

2a Mixed Push-Ups 3 x sub max reps2b Mixed Pull-Ups or Rows 3 x sub max reps

3 DB Rev Lunge or Sled Drag 3 x 6 each leg (1st set bodyweight)

4

KB Swings 3 x 125 Forearm PlankGlute Bridge 3 x 30-60 sec each

Recover Foam Roll

The athletes that have been training for 2 years have gone from workouts like the two Ilisted to move advanced workouts These are late high school to college athletes

I have a great coach that helps run and design our programs in Shawn Moody from GameSpeed You can reach Shawn at shawngamespeedbiz

1 Barbell Snatch 3 x 22 Snatch Grip Dead Lift 3 x 3

3a DB Press wMini Band 3 x 8-103b Band Face Pulls wRenegade Ball 3 x 12-154 Back Hypers 3 x 10

- Core- Recovery Flow

1 Barbell Clean High Pull 3 x 32 Barbell Power Clean 3 x 2-33a KB See-Saw Press 3 x 6



3b Pull-Ups or Inverted Rows 3 x 6-104 -Wtd Planks 3 x 30 sec

-Lying Reverse Hypers wTwist 3 x 10Recovery Flow

The first two workouts are how we would typically start right after the season Our goal wasto see where the athletes needed to most attention Where their weaknesses were and toget them back into the flow of training in the weight room

You DO NOT need to max them out in order to work with a percentage Focus on sufficientmovements Focus on a proper warm-up and recovery Focus on accountability of theathletes to show up and train hard A one rep max wonrsquot do anything for your in-seasonsuccess

The teams that run a disciplined off-season weight room program are the ones who have asuccessful program year after year They may not be winning the power lifting meet every

year but they are playing in late November each year

Rick DamanDamanrsquos Strength TrainingEmail Damanstrengthgmailcom Facebook Fan Page Damanrsquos Strength Training Website httpdamanstrengthcom Twitter Rick Daman





doing a rowing exercise after the exercise you would stretch out the antagonist which isthe chest Doing this will help relax the chest and allow you to achieve greater range ofmotion ndash and less resistance ndash from the chest muscles

Donrsquot Make Your Rotator Cuff Weaker by ldquoStrengtheningrdquo

It

Doing too many rotator cuff exercises can lead to injuring the shoulder

Often times you will see people focusing on working their rotator cuff They will performrepetitions with their maximum weight to the point of fatigue This leads to the rotator cuffnot being able to do its job to hold the head of the humerus (upper arm) in place in theshoulder With the rotator cuff fatigued the upper arm will move upwards and increase therisk of impingement in the shoulder (Teyhen 2008)

You can do rotator cuff work in the warm up at a low load or you can do your rotator cuffwork at the end of your workout

Shoulder Blade Muscles are the Key to Rotator Cuff Health

When it comes to shoulder and rotator cuff health focus on the scapular muscles (Başkurt2011)

Exercises like seated rows diagonal pulley pull ups straight arm deltoid rows and bentover rows all hit your back and the muscles around your shoulder blade

The scapular muscles work to keep the shoulder blade in a position so the rotator cuffmuscles can work at the best position possible If the scapular muscles lack activationendurance and strength they will not do their job which leads to great stress and risk of

injury on the rotator cuff The rotator cuff can do the job for a little while but eventuallymicro-tears occur which could lead to a full blown rotator cuff injury

Focusing on Eccentric Contraction of the Rotator Cuff

Many times when athletes work on strengthening their rotator cuffs they end up focusingon the wrong type of contraction for their rotator cuffs

Letrsquos step back and talk about the different types of muscle contraction

A concentric muscle contraction is when the muscle is shortening and the joint angle isdecreasing Take the biceps curl for example If I take a dumbbell in my hand and from

straight arm curl up until my elbow is bent to maximum this is the concentric contractionof the biceps muscle

An isometric contraction is when the muscles are activated and working but there is no joint movement Letrsquos go back to the biceps curl At the start of the biceps curl your elbowis straight and your hand is holding the dumbbell The biceps muscle is active but the elbowis still straight and there is no change in the joint range of motion This is an isometriccontraction



Eccentric contraction is when the muscles are activated and the joint angle is increasingContinuing on with the biceps curl example this is when you go from the end position to thestarting position

When working the rotator cuff focus on the eccentric contraction (Holmgren 2012) Thiswill help when it comes to overcoming a shoulder injury especially shoulder impingement

Improving Mid-Back Mobility

The shoulder is known as a joint with very good shoulder movement but joints around theshoulder can have an effect on how much stress is put on the rotator cuff

One area that will have an impact is the mid-back If the mid-back has poor movementthis leads to greater stress on the shoulder Many times this poor movement leads to theshoulder moving out of ideal posture which puts greater stress on the rotator cuff

Take the time to perform mid-back mobility exercises that help improve movement like thethread-the-needle warm up exercise from above

The Last Word on Rotator Cuff Injuries and Training

Rotator cuff injuries do not need to occur There are a lot of things we can do to avoid andtweak that will decrease risk of injury and help protect the rotator cuff

Starting the workout right stretching correctly avoiding working the rotator cuff to fatiguetaking the time to work on the scapular muscles working on the eccentric contraction of therotator cuff and improving mobility in the mid-back are just a few things you can do to help

prevent and overcome a rotator cuff injury

About the Author

Rick Kaselj is a personal trainer in Surrey Canada who specializes in designing exerciseprograms for clients recovering from injuries Rick has trained thousands of clients andcompleted his Masterrsquos of Science degree focusing on designing effective exercises for therotator cuff He shares what he has learned in school and from his clients with shoulderpain suffers and fitness professionals alike in his Effective Rotator Cuff Exercises Program -httpeffectiverotatorcuffexercisescom

Key References for this Article

If you would like to know more about the references I used for this post here is a list ofarticles

Başkurt Z Başkurt F Gelecek N Oumlzkan MH (2011) The effectiveness of scapularstabilization exercise in the patients with subacromial impingement syndrome JBack Musculoskelet Rehabil 201124(3)173-9



Abstract - httpwwwncbinlmnihgovpubmed21849731

Holmgren T Bjoumlrnsson Hallgren H Oumlberg B Adolfsson L Johansson K Effect of specificexercise strategy on need for surgery in patients with subacromial impingement syndromerandomised controlled study BMJ 2012 Feb 20344e787 doi 101136bmje787


Full article - httpwwwncbinlmnihgovpmcarticlesPMC3282676tool=pubmed

Teyhen DS Miller JM Middag TR Kane EJ (2008) Rotator cuff fatigue andglenohumeral kinematics in participants without shoulder dysfunction J Athl Train 2008Jul-Aug43(4)352-8





Dan John from Books ldquoNever Let Gordquo amp Easy Strength

Growing up things were different In school wed play basketball or touch football during

recess During PE wed play kickball After school wed hit the local playground with itsmonkey bars swings tunnels and a variety of other dangerous contraptions that Im surehave been banned from most of America today and then we went home to breeze throughwhatever school work was left

Then as fast as we could wed regroup and play street football baseball basketball and avariety of games like tag hide and go seek and one foot off the gutter By the time Ientered organized sports Id probably been fouled ten thousand times caught hundreds oftouchdown passes and for the record ran into one truckthat was still moving

In school physical education classes we had speedball volleyball dodgeball wrestlingbasketball crab soccer soccer swimming and a host of other classes In addition Icompeted in several sports at the interscholastic community and church levels Like all my

friends I was exposed to a myriad of sports experiences and soon discovered that thetricks in one sport often worked well in another So you get the point we need to addsome variation to our training But that isnt the entire point The idea of accumulation is toactively seek out new training concepts not to add some simple variation but to challengeour long held notions of strengths and weaknesses

This is what I call Quadrant One It is the important and perhaps even decisive period of ayouth athletersquos training when every Quality is developed at a minimal level Throughout along athletic career and the life well beyond it the athlete will be able to enjoy a variety ofsports and games in as both a participant and a spectator Moreover some of the Qrsquos willactually carryover to the mastery of the techniques of the elite athlete Ball movement forexample is ldquotruerdquo in both soccer (football) and basketball but it also is true for the puck in

hockey Lessons learned ldquohererdquo provide a ramp for lessons ldquothererdquo The key to QuadrantOne is the courage of a coaching staff (or parents) NOT to drool over the apparent earlyedge a young girl or young boy has at a skill or game at an early age Oddly I now believethat someone who struggles with a skill will actually soon eclipse the shooting star GeorgeLeonardrsquos work on mastery has been proven to me in my years on the field the track andthe weight room It is odd to think that ldquonaturalrdquo talent might not manifest itself for yearsIf the new mantra that 10000 hours is the secret to being an ldquoovernight sensationrdquo myexperience tells me that the easy learner stops improving after the first medal at the All-School Track and Field Jamboree for middle schoolers Excellence demands time

Everything needs progression in Quadrant One A basic fitness test for general upper bodystrength assessment is the one-minute pushup test It is a good test and can be chartedover decades of the individualrsquos career But with detrained and untrained athletes it is wise

to establish some kind of progression The plank an isometric position held for time is idealat this level Ideally we will build on this until the athlete can do much more withbodyweight than to simply remain rigid

An area often overlooked in schools today is tumbling I have a short list on how to livelonger statistically

Oh I agree that fish oil is great and a nice kettlebell swing is helpful but these three things





































1) Power clean

2) Military press



3) Front squat

4) Bench press









Front squat

8-6-4 reps

















Power clean

5 x 5

Military press5 x 5

Front squat5 x 5

Bench press



5 x 5




The 5-3-2 Workout























































o





Foam Roll























ResultsCase study











































4

Recovery












































































judgement here















JanuaryPhase


FebruaryPhase


Sound Nutrition

Program

MarchPhase


Smart Suppleme

Strategies

AprilPhase

2A Base Strength

Functional Strength


May

Phase

2B Max Strength

Functional Strength

(Resistance)

Lactate Removal


JunePhase


Peak Capacity


JulyPhase


Peak Power


AugustPhase

4

Pre-season -


PracticeGame

Specific



SeptemberPhase

5

In-season - Base


PracticeGame

Specific

OctoberPhase

5

In-season - Max


PracticeGame

Specific

November

Phase


PracticeGame

Specific

DecemberPhase


PracticeGame

Specific

DecemberPhase

6

Off - if no Post-

season None None

Conditioning 3


Ratio ofReps







Endurance


PeakCapacity 30s 120s 14 4 - 6 2 - 3

NearMaximal











Active Rest



Foundation



Hypertrophy


strength







Supplement

Strategies



Proper Hydration


game situations

Soft Tissue Work


performance

Trigger Point


strength production

HydroTherapy










Development














bull




continue





Balance 10-11 9-10




Rhythm 9 - 10 7 - 9








bull


knee etc)




References

































Elliott Hulse










































languages




















What is the goal








Pushups 10Squats









Hip TrustBus Driver












Bench Press





Day 4







Power Pull2 sets 12

Hang Clean2 sets 12




hips and knees
































Week 5-8


Weeks 9-12















1 Box Squat












-Hurdle Mobility




4


Recover Foam Roll






















It



























About the Author


















































1) Power clean

2) Military press



3) Front squat

4) Bench press









Front squat

8-6-4 reps

















Power clean

5 x 5

Military press5 x 5

Front squat5 x 5

Bench press



5 x 5




The 5-3-2 Workout























































o





Foam Roll























ResultsCase study











































4

Recovery












































































judgement here















JanuaryPhase


FebruaryPhase


Sound Nutrition

Program

MarchPhase


Smart Suppleme

Strategies

AprilPhase

2A Base Strength

Functional Strength


May

Phase

2B Max Strength

Functional Strength

(Resistance)

Lactate Removal


JunePhase


Peak Capacity


JulyPhase


Peak Power


AugustPhase

4

Pre-season -


PracticeGame

Specific



SeptemberPhase

5

In-season - Base


PracticeGame

Specific

OctoberPhase

5

In-season - Max


PracticeGame

Specific

November

Phase


PracticeGame

Specific

DecemberPhase


PracticeGame

Specific

DecemberPhase

6

Off - if no Post-

season None None

Conditioning 3


Ratio ofReps







Endurance


PeakCapacity 30s 120s 14 4 - 6 2 - 3

NearMaximal











Active Rest



Foundation



Hypertrophy


strength







Supplement

Strategies



Proper Hydration


game situations

Soft Tissue Work


performance

Trigger Point


strength production

HydroTherapy










Development














bull




continue





Balance 10-11 9-10




Rhythm 9 - 10 7 - 9








bull


knee etc)




References

































Elliott Hulse










































languages




















What is the goal








Pushups 10Squats









Hip TrustBus Driver












Bench Press





Day 4







Power Pull2 sets 12

Hang Clean2 sets 12




hips and knees
































Week 5-8


Weeks 9-12















1 Box Squat












-Hurdle Mobility




4


Recover Foam Roll






















It



























About the Author
















3) Front squat

4) Bench press









Front squat

8-6-4 reps

















Power clean

5 x 5

Military press5 x 5

Front squat5 x 5

Bench press



5 x 5




The 5-3-2 Workout























































o





Foam Roll























ResultsCase study











































4

Recovery












































































judgement here















JanuaryPhase


FebruaryPhase


Sound Nutrition

Program

MarchPhase


Smart Suppleme

Strategies

AprilPhase

2A Base Strength

Functional Strength


May

Phase

2B Max Strength

Functional Strength

(Resistance)

Lactate Removal


JunePhase


Peak Capacity


JulyPhase


Peak Power


AugustPhase

4

Pre-season -


PracticeGame

Specific



SeptemberPhase

5

In-season - Base


PracticeGame

Specific

OctoberPhase

5

In-season - Max


PracticeGame

Specific

November

Phase


PracticeGame

Specific

DecemberPhase


PracticeGame

Specific

DecemberPhase

6

Off - if no Post-

season None None

Conditioning 3


Ratio ofReps







Endurance


PeakCapacity 30s 120s 14 4 - 6 2 - 3

NearMaximal











Active Rest



Foundation



Hypertrophy


strength







Supplement

Strategies



Proper Hydration


game situations

Soft Tissue Work


performance

Trigger Point


strength production

HydroTherapy










Development














bull




continue





Balance 10-11 9-10




Rhythm 9 - 10 7 - 9








bull


knee etc)




References

































Elliott Hulse










































languages




















What is the goal








Pushups 10Squats









Hip TrustBus Driver












Bench Press





Day 4







Power Pull2 sets 12

Hang Clean2 sets 12




hips and knees
































Week 5-8


Weeks 9-12















1 Box Squat












-Hurdle Mobility




4


Recover Foam Roll






















It



























About the Author

























Power clean

5 x 5

Military press5 x 5

Front squat5 x 5

Bench press



5 x 5




The 5-3-2 Workout























































o





Foam Roll























ResultsCase study











































4

Recovery












































































judgement here















JanuaryPhase


FebruaryPhase


Sound Nutrition

Program

MarchPhase


Smart Suppleme

Strategies

AprilPhase

2A Base Strength

Functional Strength


May

Phase

2B Max Strength

Functional Strength

(Resistance)

Lactate Removal


JunePhase


Peak Capacity


JulyPhase


Peak Power


AugustPhase

4

Pre-season -


PracticeGame

Specific



SeptemberPhase

5

In-season - Base


PracticeGame

Specific

OctoberPhase

5

In-season - Max


PracticeGame

Specific

November

Phase


PracticeGame

Specific

DecemberPhase


PracticeGame

Specific

DecemberPhase

6

Off - if no Post-

season None None

Conditioning 3


Ratio ofReps







Endurance


PeakCapacity 30s 120s 14 4 - 6 2 - 3

NearMaximal











Active Rest



Foundation



Hypertrophy


strength







Supplement

Strategies



Proper Hydration


game situations

Soft Tissue Work


performance

Trigger Point


strength production

HydroTherapy










Development














bull




continue





Balance 10-11 9-10




Rhythm 9 - 10 7 - 9








bull


knee etc)




References

































Elliott Hulse










































languages




















What is the goal








Pushups 10Squats









Hip TrustBus Driver












Bench Press





Day 4







Power Pull2 sets 12

Hang Clean2 sets 12




hips and knees
































Week 5-8


Weeks 9-12















1 Box Squat












-Hurdle Mobility




4


Recover Foam Roll






















It



























About the Author
















5 x 5




The 5-3-2 Workout























































o





Foam Roll























ResultsCase study











































4

Recovery












































































judgement here















JanuaryPhase


FebruaryPhase


Sound Nutrition

Program

MarchPhase


Smart Suppleme

Strategies

AprilPhase

2A Base Strength

Functional Strength


May

Phase

2B Max Strength

Functional Strength

(Resistance)

Lactate Removal


JunePhase


Peak Capacity


JulyPhase


Peak Power


AugustPhase

4

Pre-season -


PracticeGame

Specific



SeptemberPhase

5

In-season - Base


PracticeGame

Specific

OctoberPhase

5

In-season - Max


PracticeGame

Specific

November

Phase


PracticeGame

Specific

DecemberPhase


PracticeGame

Specific

DecemberPhase

6

Off - if no Post-

season None None

Conditioning 3


Ratio ofReps







Endurance


PeakCapacity 30s 120s 14 4 - 6 2 - 3

NearMaximal











Active Rest



Foundation



Hypertrophy


strength







Supplement

Strategies



Proper Hydration


game situations

Soft Tissue Work


performance

Trigger Point


strength production

HydroTherapy










Development














bull




continue





Balance 10-11 9-10




Rhythm 9 - 10 7 - 9








bull


knee etc)




References

































Elliott Hulse










































languages




















What is the goal








Pushups 10Squats









Hip TrustBus Driver












Bench Press





Day 4







Power Pull2 sets 12

Hang Clean2 sets 12




hips and knees
































Week 5-8


Weeks 9-12















1 Box Squat












-Hurdle Mobility




4


Recover Foam Roll






















It



























About the Author


























































o





Foam Roll























ResultsCase study











































4

Recovery












































































judgement here















JanuaryPhase


FebruaryPhase


Sound Nutrition

Program

MarchPhase


Smart Suppleme

Strategies

AprilPhase

2A Base Strength

Functional Strength


May

Phase

2B Max Strength

Functional Strength

(Resistance)

Lactate Removal


JunePhase


Peak Capacity


JulyPhase


Peak Power


AugustPhase

4

Pre-season -


PracticeGame

Specific



SeptemberPhase

5

In-season - Base


PracticeGame

Specific

OctoberPhase

5

In-season - Max


PracticeGame

Specific

November

Phase


PracticeGame

Specific

DecemberPhase


PracticeGame

Specific

DecemberPhase

6

Off - if no Post-

season None None

Conditioning 3


Ratio ofReps







Endurance


PeakCapacity 30s 120s 14 4 - 6 2 - 3

NearMaximal











Active Rest



Foundation



Hypertrophy


strength







Supplement

Strategies



Proper Hydration


game situations

Soft Tissue Work


performance

Trigger Point


strength production

HydroTherapy










Development














bull




continue





Balance 10-11 9-10




Rhythm 9 - 10 7 - 9








bull


knee etc)




References

































Elliott Hulse










































languages




















What is the goal








Pushups 10Squats









Hip TrustBus Driver












Bench Press





Day 4







Power Pull2 sets 12

Hang Clean2 sets 12




hips and knees
































Week 5-8


Weeks 9-12















1 Box Squat












-Hurdle Mobility




4


Recover Foam Roll






















It



























About the Author

















Foam Roll























ResultsCase study











































4

Recovery












































































judgement here















JanuaryPhase


FebruaryPhase


Sound Nutrition

Program

MarchPhase


Smart Suppleme

Strategies

AprilPhase

2A Base Strength

Functional Strength


May

Phase

2B Max Strength

Functional Strength

(Resistance)

Lactate Removal


JunePhase


Peak Capacity


JulyPhase


Peak Power


AugustPhase

4

Pre-season -


PracticeGame

Specific



SeptemberPhase

5

In-season - Base


PracticeGame

Specific

OctoberPhase

5

In-season - Max


PracticeGame

Specific

November

Phase


PracticeGame

Specific

DecemberPhase


PracticeGame

Specific

DecemberPhase

6

Off - if no Post-

season None None

Conditioning 3


Ratio ofReps







Endurance


PeakCapacity 30s 120s 14 4 - 6 2 - 3

NearMaximal











Active Rest



Foundation



Hypertrophy


strength







Supplement

Strategies



Proper Hydration


game situations

Soft Tissue Work


performance

Trigger Point


strength production

HydroTherapy










Development














bull




continue





Balance 10-11 9-10




Rhythm 9 - 10 7 - 9








bull


knee etc)




References

































Elliott Hulse










































languages




















What is the goal








Pushups 10Squats









Hip TrustBus Driver












Bench Press





Day 4







Power Pull2 sets 12

Hang Clean2 sets 12




hips and knees
































Week 5-8


Weeks 9-12















1 Box Squat












-Hurdle Mobility




4


Recover Foam Roll






















It



























About the Author















































4

Recovery












































































judgement here















JanuaryPhase


FebruaryPhase


Sound Nutrition

Program

MarchPhase


Smart Suppleme

Strategies

AprilPhase

2A Base Strength

Functional Strength


May

Phase

2B Max Strength

Functional Strength

(Resistance)

Lactate Removal


JunePhase


Peak Capacity


JulyPhase


Peak Power


AugustPhase

4

Pre-season -


PracticeGame

Specific



SeptemberPhase

5

In-season - Base


PracticeGame

Specific

OctoberPhase

5

In-season - Max


PracticeGame

Specific

November

Phase


PracticeGame

Specific

DecemberPhase


PracticeGame

Specific

DecemberPhase

6

Off - if no Post-

season None None

Conditioning 3


Ratio ofReps







Endurance


PeakCapacity 30s 120s 14 4 - 6 2 - 3

NearMaximal











Active Rest



Foundation



Hypertrophy


strength







Supplement

Strategies



Proper Hydration


game situations

Soft Tissue Work


performance

Trigger Point


strength production

HydroTherapy










Development














bull




continue





Balance 10-11 9-10




Rhythm 9 - 10 7 - 9








bull


knee etc)




References

































Elliott Hulse










































languages




















What is the goal








Pushups 10Squats









Hip TrustBus Driver












Bench Press





Day 4







Power Pull2 sets 12

Hang Clean2 sets 12




hips and knees
































Week 5-8


Weeks 9-12















1 Box Squat












-Hurdle Mobility




4


Recover Foam Roll






















It



























About the Author



















































































judgement here















JanuaryPhase


FebruaryPhase


Sound Nutrition

Program

MarchPhase


Smart Suppleme

Strategies

AprilPhase

2A Base Strength

Functional Strength


May

Phase

2B Max Strength

Functional Strength

(Resistance)

Lactate Removal


JunePhase


Peak Capacity


JulyPhase


Peak Power


AugustPhase

4

Pre-season -


PracticeGame

Specific



SeptemberPhase

5

In-season - Base


PracticeGame

Specific

OctoberPhase

5

In-season - Max


PracticeGame

Specific

November

Phase


PracticeGame

Specific

DecemberPhase


PracticeGame

Specific

DecemberPhase

6

Off - if no Post-

season None None

Conditioning 3


Ratio ofReps







Endurance


PeakCapacity 30s 120s 14 4 - 6 2 - 3

NearMaximal











Active Rest



Foundation



Hypertrophy


strength







Supplement

Strategies



Proper Hydration


game situations

Soft Tissue Work


performance

Trigger Point


strength production

HydroTherapy










Development














bull




continue





Balance 10-11 9-10




Rhythm 9 - 10 7 - 9








bull


knee etc)




References

































Elliott Hulse










































languages




















What is the goal








Pushups 10Squats









Hip TrustBus Driver












Bench Press





Day 4







Power Pull2 sets 12

Hang Clean2 sets 12




hips and knees
































Week 5-8


Weeks 9-12















1 Box Squat












-Hurdle Mobility




4


Recover Foam Roll






















It



























About the Author


























JanuaryPhase


FebruaryPhase


Sound Nutrition

Program

MarchPhase


Smart Suppleme

Strategies

AprilPhase

2A Base Strength

Functional Strength


May

Phase

2B Max Strength

Functional Strength

(Resistance)

Lactate Removal


JunePhase


Peak Capacity


JulyPhase


Peak Power


AugustPhase

4

Pre-season -


PracticeGame

Specific



SeptemberPhase

5

In-season - Base


PracticeGame

Specific

OctoberPhase

5

In-season - Max


PracticeGame

Specific

November

Phase


PracticeGame

Specific

DecemberPhase


PracticeGame

Specific

DecemberPhase

6

Off - if no Post-

season None None

Conditioning 3


Ratio ofReps







Endurance


PeakCapacity 30s 120s 14 4 - 6 2 - 3

NearMaximal











Active Rest



Foundation



Hypertrophy


strength







Supplement

Strategies



Proper Hydration


game situations

Soft Tissue Work


performance

Trigger Point


strength production

HydroTherapy










Development














bull




continue





Balance 10-11 9-10




Rhythm 9 - 10 7 - 9








bull


knee etc)




References

































Elliott Hulse










































languages




















What is the goal








Pushups 10Squats









Hip TrustBus Driver












Bench Press





Day 4







Power Pull2 sets 12

Hang Clean2 sets 12




hips and knees
































Week 5-8


Weeks 9-12















1 Box Squat












-Hurdle Mobility




4


Recover Foam Roll






















It



























About the Author
















SeptemberPhase

5

In-season - Base


PracticeGame

Specific

OctoberPhase

5

In-season - Max


PracticeGame

Specific

November

Phase


PracticeGame

Specific

DecemberPhase


PracticeGame

Specific

DecemberPhase

6

Off - if no Post-

season None None

Conditioning 3


Ratio ofReps







Endurance


PeakCapacity 30s 120s 14 4 - 6 2 - 3

NearMaximal











Active Rest



Foundation



Hypertrophy


strength







Supplement

Strategies



Proper Hydration


game situations

Soft Tissue Work


performance

Trigger Point


strength production

HydroTherapy










Development














bull




continue





Balance 10-11 9-10




Rhythm 9 - 10 7 - 9








bull


knee etc)




References

































Elliott Hulse










































languages




















What is the goal








Pushups 10Squats









Hip TrustBus Driver












Bench Press





Day 4







Power Pull2 sets 12

Hang Clean2 sets 12




hips and knees
































Week 5-8


Weeks 9-12















1 Box Squat












-Hurdle Mobility




4


Recover Foam Roll






















It



























About the Author





















Active Rest



Foundation



Hypertrophy


strength







Supplement

Strategies



Proper Hydration


game situations

Soft Tissue Work


performance

Trigger Point


strength production

HydroTherapy










Development














bull




continue





Balance 10-11 9-10




Rhythm 9 - 10 7 - 9








bull


knee etc)




References

































Elliott Hulse










































languages




















What is the goal








Pushups 10Squats









Hip TrustBus Driver












Bench Press





Day 4







Power Pull2 sets 12

Hang Clean2 sets 12




hips and knees
































Week 5-8


Weeks 9-12















1 Box Squat












-Hurdle Mobility




4


Recover Foam Roll






















It



























About the Author





















Development














bull




continue





Balance 10-11 9-10




Rhythm 9 - 10 7 - 9








bull


knee etc)




References

































Elliott Hulse










































languages




















What is the goal








Pushups 10Squats









Hip TrustBus Driver












Bench Press





Day 4







Power Pull2 sets 12

Hang Clean2 sets 12




hips and knees
































Week 5-8


Weeks 9-12















1 Box Squat












-Hurdle Mobility




4


Recover Foam Roll






















It



























About the Author


















bull




continue





Balance 10-11 9-10




Rhythm 9 - 10 7 - 9








bull


knee etc)




References

































Elliott Hulse










































languages




















What is the goal








Pushups 10Squats









Hip TrustBus Driver












Bench Press





Day 4







Power Pull2 sets 12

Hang Clean2 sets 12




hips and knees
































Week 5-8


Weeks 9-12















1 Box Squat












-Hurdle Mobility




4


Recover Foam Roll






















It



























About the Author

















bull


knee etc)




References

































Elliott Hulse










































languages




















What is the goal








Pushups 10Squats









Hip TrustBus Driver












Bench Press





Day 4







Power Pull2 sets 12

Hang Clean2 sets 12




hips and knees
































Week 5-8


Weeks 9-12















1 Box Squat












-Hurdle Mobility




4


Recover Foam Roll






















It



























About the Author

































Elliott Hulse










































languages




















What is the goal








Pushups 10Squats









Hip TrustBus Driver












Bench Press





Day 4







Power Pull2 sets 12

Hang Clean2 sets 12




hips and knees
































Week 5-8


Weeks 9-12















1 Box Squat












-Hurdle Mobility




4


Recover Foam Roll






















It



























About the Author




















































languages




















What is the goal








Pushups 10Squats









Hip TrustBus Driver












Bench Press





Day 4







Power Pull2 sets 12

Hang Clean2 sets 12




hips and knees
































Week 5-8


Weeks 9-12















1 Box Squat












-Hurdle Mobility




4


Recover Foam Roll






















It



























About the Author
































What is the goal








Pushups 10Squats









Hip TrustBus Driver












Bench Press





Day 4







Power Pull2 sets 12

Hang Clean2 sets 12




hips and knees
































Week 5-8


Weeks 9-12















1 Box Squat












-Hurdle Mobility




4


Recover Foam Roll






















It



























About the Author



















Hip TrustBus Driver












Bench Press





Day 4







Power Pull2 sets 12

Hang Clean2 sets 12




hips and knees
































Week 5-8


Weeks 9-12















1 Box Squat












-Hurdle Mobility




4


Recover Foam Roll






















It



























About the Author





















Bench Press





Day 4







Power Pull2 sets 12

Hang Clean2 sets 12




hips and knees
































Week 5-8


Weeks 9-12















1 Box Squat












-Hurdle Mobility




4


Recover Foam Roll






















It



























About the Author


















Power Pull2 sets 12

Hang Clean2 sets 12




hips and knees
































Week 5-8


Weeks 9-12















1 Box Squat












-Hurdle Mobility




4


Recover Foam Roll






















It



























About the Author













































Week 5-8


Weeks 9-12















1 Box Squat












-Hurdle Mobility




4


Recover Foam Roll






















It



























About the Author




























1 Box Squat












-Hurdle Mobility




4


Recover Foam Roll






















It



























About the Author

























-Hurdle Mobility




4


Recover Foam Roll






















It



























About the Author





























It



























About the Author


























About the Author














Hs Strength Speed e Book

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Transcript of Hs Strength Speed e Book