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CLINIC 1. THE PROPER TRAINING METHODS, EXERCISES AND THE SCIENTIFIC RATIONAL FOR USING 1 HOUR & 1/2 2. THE TESTING, EVALUATION, INJURY PREVENTION 3 HOUR DEMO WITH ATHLETES. 3. PLANNING A TRAINING PROGRAM AND APPLYING IT TO ALL SPORTS 3 HOUR 4. WORK CAPACITY GUIDELINES 1 HOUR 1/2 5. STRENGTH TRAINING GUIDELINES 1 HOUR 1/2 TEACHING PROGRESSION AND TECHNIQUE FOR OLYMPIC LIFTS 6. POWER CLEAN 30 MINS 7. POWER SNATCH 40 MINS 8. PUSH PRESS 15 MINS 9. PUSH JERK 15 MINS 10. ASSISTANCE DRILLS FOR OLYMPIC LIFTS 15 MINS 11. INCREASING FUNCTIONAL MUSCLE MASS 30 MINS 12. SPEED/STRENGTH TRAINING GUIDELINES 1 HOUR 1/2 13. SPEED TRAINING GUIDELINES 1 HOUR IMPROVING QUICKNESS & BASKETBALL SPECIFIC CONDITIONING 14. TRAINING THE POWER FORWARD AND CENTER 45 MINS 15. TRAINING THE SMALL FORWARD & GUARDS 45 MINS 16.TRAINING THE SMALL FORWARD 17. TRAINING THE LINEMEN 45 MINS 18. TRAINING THE FOOTBALL RECEIVERS & DEFENSIVE BACK 45 MINS 19. TRAINING THE LB, TE, RB, FS 30 MINS 20. TRAINING THE OLDER PLAYER 30 MINS 21. ADAPTING THE PROGRAM TO THE UN-EXPLOSIVE PLAYER 45 MINS 22. PRESEASON-INSEASON (GAME DAY TRAINING) 1 HOUR 23. RECOVERY 30 MIN 24. NUTRITION

VERMEIL’S SPORTS AND FITNESS TRAINING SYSTEM FOR ENHANCING ATHLETIC PERFORMANCE BY AL VERMEIL, ERIK HELLAND AND MIKE GATTONE COPYRIGHT © 1999 BY VERMEIL’S SPORTS AND FITNESS

NO PART OF THIS MATERIAL MAY BE REPRODUCED WITHOUT EXPRESSED WRITTEN CONSENT OF AL VERMEIL AND VERMEIL SPORTS AND FITNESS, INC.

I want to thank the following people for sharing their knowledge and experience with us. Their help has been invaluable in developing a better understanding of the training process. Al Vermeil We have not only read the articles authored by the people listed below but we have the opportunity to meet and discuss their various specialties with all of the them. SPORTS MEDICINE George Aaron R.P.T., Mark Archambault R.P.T., Bob Baker R.P.T., Julie Bruns R.P.T., Paul Chek N.M.T., John Christen R.P.T., Gene Coleman A.T.C., Don Chu Ph.D., A.T.C., R.P.T. & C.S.C.S., Pete Egoscue, Mary Evans R.P.T. Bud Ferrante R.P.T. O.C.S., Jeni Hartmen R.P.T., Paul Hodges R.P.T, Paul Kirwan, R.P.T, Frank Lagattuta, M.D. Greg E. Lutz, M.D., John Mederios R.P.T., Don Miller R.P.T. & C.S.C.S., Michele Montgomery N.M.T., Stuart McGill Ph.D, Doug Nelson N.M.T., Mike Palmeri R.P.T., Robert Panariello R.P.T., A.T.C., C.S.C.S., Dan Regan A.T.C., Robert Shadel M.D., Robert Schaefer A.T.C., Ron Schenk R.P.T., Richard S. Sherman M.D., Kevin Sims. R.P.T. Richard Steadman M.D., Becky Schultz R.P.T., Michael Stuart M.D., Fred Tedeschi A.T.C., Dan Wathen, A.T.C. & C.S.C.S., and Jim Warton. STRENGTH TRAINING Dragomir Cioroslan, Bud Charniga, Geo Dunn, Oleg Dvinskovich, Frank Eksten, Mike Gattone, Galen Hatch, Bob Hise Sr., Steve Javorek, Russ Knipp, Al Miller, Carl Miller, Charles Poliquin, Angel Spassov, Jim Schmitz, Dick Smith, Lee Shorter, Yuri Vardanyan, Craig White, and Wayne Wilson. JUMP/PLYOMETRIC AND SPEED TRAINING Carmelo Bosco, Frank Costello, Don Chu, Charlie Francis, Vern Gambetta, Jimmy Pedemonte, Remi Korchemny, Victor Lopez, Gene Noonan, Loren Seagrave, Pat Reid, Ben Tabachnik, Carlo Vitori and Gary Winckler SPORTS SCIENTIST Carmelo Bosco Ph.D., Thomas D. Fahey, Andrew Fry Ph.D., John Garhammer Ph.D., Keijo Hakkinen Ph.D., Gary Hunter Ph. D., Robert Newton Ph D., Mel Siff Ph.D., Mike Stone Ph.D., Tihanyi Jozef Ph.D., Yuri Verkhoshansky Ph.D., Valdimar Zatsorsky Ph.D. A special thanks to Mr. Bill Wood who had such a positive influence on my brothers Dick and Stan as their high school football coach, and for giving me my first weight training program in 1959. This program gave me the opportunity to become strong enough and big enough to play major college football and helped lead me to a career as a coach. To Coach Wood I will always be grateful. Coaching my son Lance was the single greatest learning experience of my coaching career. He was a talented athlete who excelled at sprinting and Olympic Weight Lifting. This experience gave me a better understanding of how speed and strength training work together. Because I saw him everyday it gave me feed back on the positive and negative aspects of my training plan. I was coaching someone who was training year around and was competing in both sports. This is vastly different because your daily training is an exact measure of your competitive readiness. This is physically and emotionally different then training a team sport athlete. I had to seek a greater knowledge, which made me more proficient. Many of the things that are stated in this manual are a direct result of that experience. I will always be appreciative of my son's efforts, patience and thankful for the time we spent together.

1. EVALUATION AND INJURY PREVENTION

1.1

Back Alignment and Motion 1.1.1 Frontal view (With tall athlete stand back 10 feet) -Check abdominal line -Pronation of the feet 1.1.2 Side view -Check head position in relationship to trunk and shoulders. -Check angle of pelvis -Postural alignment (shoulders forward & rounded) 1.1.3 Posterior view: Test forward, backward, and side bending -Check alignment and muscularity. -Check for internal rotation of humerus (tight Pecs & Lats) -Check for scoliosis & lateral deviation. (Stand back 10 feet to get a better perspective on the alignment of the spine) -With side bending, the spine should form a C. Look for which segment is locking up. These locked segments can affect rotation. Do stretch over physio ball or side bending with dowel rod. 1.1.4 Press up test: reveals restricted motion in thoracic spine. -Mobilize over foam roll, medicine ball, tennis balls, and perform partial extensions. Refer any abnormality you find in the spine to a sports medicine doctor.

1.2

Lordotic Curve 1.2.1 Wall Test.: Perform Wall Test by having athlete place their head, shoulders, hips, and heals against the wall. -Wall Test reveals too big of a lordotic curve, stretch the following: -Spinal Erectors -Hip Flexors (Iliopsoas) See 1.5.2 -Rectus Femoris (Prone leg curl test) See 1.6.3 -Tensor fascia latae and Iliotibial Band Strengthen the following: -Lower abdominals See 4.12.3. -Thoracic extensors -Cervical flexor -Wall test reveals too little of a lordotic curve, Too little curve, stretch the following: -Abdominal -Hamstrings See 1.5.4. -Piriformis See 1.5.6 -Adductor Magnus and Minimus Strengthen the following: -Lumbar erectors -Hip Flexors (Iliopsoas) -Rectus Femoris

1.3

Core Strength & Stabilization Local abdominal muscles (segmental stabilizer) (multifidi, transverse abdominals) are the inner corset. They are involved with segmental control and allow trunk movement in a controlled manner. Local abdominal muscles allow movement. They stabilize in quick, active motions, such as twisting and swinging. Watch athlete do an Olympic lift with their shirt off and as they explode you will see the transverse abdominals contract. Research (See 1.3.1) shows they are initiated prior to movement in a healthy person and people who have chronic low back pain don’t initiate those muscles prior to movement. Prone test will identify those who can and can not activate the local abdominal muscles. There is a very high association with people who fail this test and back pain. The reasons is that when people get a back injury they lose the ability to contract these muscles and the multifdus atrophy much like the VMO of the knee does. This starts very soon after the injury. Multifdus should be checked to see if it is firing, and an exercise program should be started immediately. Some athletes may contract transverse abdominals but not the multifdus. Global abdominal muscles control orientation of the spine (Rectus abdominis, spinal erectors, lats) are the outer corset. Their job is to lessen the force that can be transferred to the inner corset during heavy loading. Global abdominal muscles are used when lifting and restrict the motion of the spine. Local and global abdominal muscles are independent of each other and trained separately. The following test 1.3.1 should be done as soon as possible after a back injury to make sure the athlete hasn't lost the ability to activate the segmental stabilizer and retaining should start immediately. According to Hodges, after sitting for a long period of time with poor posture – which many athletes have the tendency of doing, the transverse abdominals and multifidi shut off. For this reason, be careful when training anyone after a long time traveling or any type of long meetings. Before training after these long intervals, have them activate the stabilizer muscles and then start them off light with resistance. For anyone that has a past history of back problems an alternative training program might be needed. A good comparison would be like squatting and the VMO not firing. (Editorial Comment: I've had this occur on a few occasions with athletes coming off of a long plane trip or a long meetings and training right away and their back become sore.) 1.3.1

Transverse Abdominals and Lumbar Multifidus Prone Test. Test to see if the athlete has independent control of transverse abdominals by activating the transverse abdominals and lumbar multifidus and maintain a neutral spine: These muscles are the local stabilizers of the core and especially the lower lumbar region. We define local as independent stabilizers of each joint. Studies have shown that people who can co-contract these muscles have less back pain. The test is done lying prone with a rolled up towel under your ankles. Place a blood pressure cuff under the belly button area and inflate it to 70 mmHg. Breathe in and expand the abdomen and relax, the mm of Hg may go down slightly, the pump it back to 70 mmHg. You may have to this several times to get the proper reading of 70 mmHg. Next, bring your belly button toward your spine, contracting your transverse abdominals so that you are able to get a reading to 66 to 64 mmHg and after setting the contraction breath normally. The gauge will fluctuate with the breathing pattern 2-4 mm. The spine should maintain the same position, there should be no humping of the back or pushing of knees downward. The athlete should be able to do 10 reps with a 10-second hold. When doing this test the lumbar multifidus should expand. You can see this on some athletes or palpate the multifidus so can feel if it contract when the transverse abdominals contracts. For some athletes it will be easier to do it in sideling. Without using the gauge lay the athlete on their side and have them contract the transverse abdominals and palpate the multifdus to see if you're getting a cocontraction. THIS TEST IS BEST PERFORMED BY A TRAINED PHYSICAL THERAPIST THAT CAN PALPATE THE TRANSVERSE ABDOMINALS, AND MULTIFDUS. THEY CAN TELL IF THEY ARE CONTRACTING, AND IDENTIFY INCORRECT TECHNIQUE WHILE ATTEMPTING TO CONTRACT THESE MUSCLES. . ANY ATHLETE WHO FAILS THIS TEST SHOULD BE SEEN BY A PHYSICAL THERAPIST, TRAINED TO ASSESS AND PRESCRIBE AN EXERCISE PROGRAM. Study by Carolyn Richardson, Gwendolyn Jull,

1.3.2

1.3.3

Paul Hodges, & Julie Hides have shown this test to be a predicting of injuries. (From consulting with Kevin Sims. R.P.T. and attending a Paul Hodges seminar) Recommend reading Therapeutic Exercise For Spinal Segmental Stabilization In Low Back Pain By Carolyn Richardson, Gwendolyn Jull, Paul Hodges, & Julie Hides. The internal obliques lie over the transverse abdominals. So, be careful not to try too hard to activate the TA because you could end up firing the internal obliques. If you palpate and feel a large "puff," these are your internal obliques; you must palpate medial of the ASIS and slightly down in order to correctly feel the TA firing. Transverse Abdominals and Lumbar Multifidus Stabilizers Test. Test to see if the athlete can activate the transverse abdominals and lumbar multifidus to stabilize the low back. The blood pressure cuff is placed under the low back in the hook lying position inflate it to 40 mmHg. Breathe in and expand the abdomen and relax, mm of Hg may go down slightly, then pump it back to 40 mmHg. You may have to do this several times to get the proper reading of 40mmHg. Next contracting the transverse abdominals should stay at 40 mmHg. This movement teaches the abdominals to work as stabilizers. Make sure the athlete is not stabilizing by pressing down with thoracic spine or back of their head. The athlete should be able to pass both of these tests before beginning any stabilization/abdominal program and especially any strength program other then body weight exercises or weight training with very light weight. An athlete should always try to initiate the transverse abdominals and that should contact lumbar Multifidus musculature when doing core exercise. To help activate the multifidi and also work the pelvic floor, a five-inch foam roll or nerf ball can be placed between the legs while the athlete is in the hook lying position with his arms down at his sides. Without contracting the abdominals, the athlete pushes his hands against the floor and raises his legs while slightly squeezing the foam roll. ATHLETE'S WHO CAN NOT PASS THESE TWO TEST SHOULD TRAIN AT VERY LOW INTENSITY UNTIL THEY CAN PASS THESE TEST. Training Progression for co-contraction of their transverse abdominals and the multifdus. Side lying Seated support Seated Standing support Standing

Dynamic Abdominal Test: Supine position lower both legs to the floor with out losing neutral spine. (strength & coordination). The blood pressure cuff is placed under the low back in the hook lying position and inflate it to 40 mmHg. Breathe in and expand the abdomen and relax, mm of Hg may go down slightly, the pump it back to 40 mmHg. You may have to this several times to get the proper reading of 40mmHg. Next, bring your belly button toward your spine, contracting your transverse abdominals but maintain 40mmHg, after setting the contraction breath normally. Next lower both legs to floor and bring them back up while maintaining the same pressure between 38 to 40 mmHg.. This teaches how to maintain a neutral spine. 1.3.4 Spinal Compression Test: Evaluate how the athlete supports loading. First apply a sustained downward pressure and then a ballistic pressure upon the shoulders to see how the athlete supports loading. There should be no extension of the lumbar spine. It should feel as if you are pushing through the ground. If the athlete buckles in the lumbar spine they need to work on core stabilization. See 1.3.6, 1.3.7, 4.12.1, and 4.12.4. 1.3.5 Hip Abductors Test: See 1.5.8 1.3.6 Stabilization and Core Strength Tests: (From consulting with George Aaron, Pt, MHS, MTC, Healthsouth Corp., Stuart McGill & Bud Ferrante) An athlete should be able to pass Level Two Stabilization and Core Strength See Table 1.1 exercises before progressing to more dynamic and heavier strength exercises (i.e. Olympic lifts, pulls, squats, and presses greater than 80% of an

athlete’s bodyweight). Wearing a belt when lifting doesn't substitute for developing Stability and Core Strength. Research by Sohaial Ahmad, M.D. and imperial evidence indicates that athletes that don't wear a lifting belt when training improve their core strength more then those that wear a belt. This is especially important when playing impact sports the core must be able to handle the stress of the game. -Supine Dead Bug Test: It tests abdominal strength. It is performed by alternating legs & arms like running, while maintaining a neutral spine for 2 minutes, The blood pressure cuff is placed under the low back in the hook lying position and inflate it to 40 mmHg maintaining the pressure between 38 to 42 mmHg. See Table 1.1 for progression. -Supine Bridge Test: It tests gluteals, quadriceps, hamstrings, and abdominal/hip flexor control. It also tests the abdominals and the spinal extensors because they must co-contract to control spinal movement and assist in lifting the middle torso. The test is done by bridging up to a neutral spine position. From this position they do alternating leg extension. Must maintain position without dropping the hip. Total test time 3 mins, See Table 1.1 -Quadruped Test: It tests the rotator control of the extensors and abdominals, transverse abdominals and multifidus. The test is done on an all fours position with the knees at 90 while holding a neutral spine. Extend the right arm and left leg simultaneously. Then slowly switch to extending the left arm and right leg. There should be no rotation, flexion, or extension in the spine at any time. These compensatory movements will occur when switching position. Hold each position for 10 seconds. Total test times 3 mins. See Table 1.1. -Back Extension Test: Athlete is in a prone position with their upper body off a table and their feet secured. This can also be done in a back extension bench. The athlete raises up to a neutral position (parallel to the ground) and holds for as long as possible. Ideally the athlete should hold for 4 minutes and have a one to one ratio with the abdominal strength test. -Static Abdominal Strength Test: Athlete lies supine with knees and hips at 90. The upper body is then raised 60 off the ground. The support is taken away and the athlete holds this position for as long as possible have a one to one ratio with the back extension strength test. Oblique. -Side Bridge Test: Caution with athlete a history back problems Progression Athlete lies on his side with legs extended. The body should form a straight line and the top foot can be placed on the ground in front of the other. From this position the athlete raises his hips and supports himself with his feet and his lower elbow. (The lower shoulder is abducted so it is perpendicular to the body and the elbow is also at 90). The athlete needs to stay in a straight line and hold this position for as long as possible, ideally about 65% as long as back extension and abdominal tests for men and 40% for women. Progression, when the athlete can do 5 reps with 5-10 second holds progress to next level -Sidely Forearm Support knees flex, -pelvic lift -pelvic lift + top arm lift -pelvic lift, top arm lift & hip adduction -Sidely Forearm Support legs straight -pelvic lift -pelvic lift, lift top arm -Prone Test. Athlete in a prone position supporting their body on their toes and elbows and fore arm. They must maintain a neutral spine, they tend to sag downward if they don't

activate by the Multifidus by contracting Transverse Abdominals or they have poor endurance.

1.3.7

NOTE: The standing tests are performed from a slightly staggered foot position. Standing tests show an athlete's ability to respond or activate quickly to various movement patterns that occur in sports. -Standing Abdominal Test: It tests the ability of the abdominals to respond or to activate quickly to pressure. The test is done by applying gradual pressure to the collar bone area. They must maintain their posture by activating the abdominals. If they don't activate their abdominals they will go into extension. To improve abdominal responses do standing abdominals, fast standing abdominals, catching a med ball over head while seated, bag drill, and jousting. See 1.3.7 rapid lumbar extension exerciser. -Standing Extensor Test: It tests the ability of the extensors to respond or activate quickly to pressure. This test is done by standing in front of the athlete and reaching over the shoulder while applying gradual upward pressure under the scapula area. It also can be done standing in back of the athlete and applying pressure to the scapula area. They must maintain their posture by activating the extensors. If they don't activate their extensors they will go into flexion. To improve extensor responses do med ball drops, do front squats starting from the bottom position in a power rack, bag drill, and jousting pulling forward. -Standing Rotation Test: It tests the ability of the rotators to respond or activate quickly. In this test there are two positions that you do the test from. First put their right foot forward then the left foot forward. This test has two parts. The first part is done by pushing on a diagonal plane from the side of the forward leg, toward the leg that’s back. The second part is done by reaching across from the side of the forward leg and placing your hand behind the far shoulder and pulling in a diagonal plane. -To improve rotator responses do small rotation movements progressing to mid range from hook lying, seated and standing position. These are very small precise movements initiated by bringing the belly back toward the spine. This helps activate the stabilizing muscles of the low back (Aaron, Fahey and Schultz). More advanced exercises are the bag drill and jousting in seated, standing and lunge position. Also doing stabilization on a Physio Ball with short quick touches will help to improve the response mechanism. Dynamic Hip Stability: Stand on one leg move unsupported leg in abduction, adduction, extension and flexion, without losing you balance. If the athlete passes this test have them stand again on one leg with the unsupported knee in front at approximately 80 and rotate on the support leg in both directions. (Ferrante) -To improve hip stability, stand on one leg and activate transverse abdominals & glutes on the support leg and move unsupported leg in abduction, abduction, forward and backward keeping the leg straight. These movements should have a small range of motion. Use cable pulley, Theraband™ or similar product for resistance. Additional exercises are squat with a belt around the thighs while pressing the legs out against the belt and lateral slides with tubing around the athlete’s ankles. 1.5.8 Stabilization and Core Strength Exercises (Supine is face up, Prone is face down) On All Exercises Maintain Proper Body Position. -For sport that can cause rapid lumbar extension i.e. football linemen and throwers. Get in a kneeling position lean backward 20maintaining a neutral spine. Progress to extending your arms out in front of you, then use a 1-2# bar -Other exercises that will help to prevent lumbar extension to football linemen and throwers: Progression starts by holding 10 seconds work up to 3x30 total exercise time seconds.

1.3.8

-Prone, body supported by elbows and toes on the floor maintaining a neutral spine. -Prone, body supported by elbows and toes on the floor extend one arm out maintaining a neutral spine, hold each arm 5 seconds progressing to 10 seconds. -Prone, body supported by elbows and toes on the floor. Lift one leg maintaining a neutral spine; hold each leg 5 seconds progressing to 10 seconds. -Prone, lying over the ball, walk out supported by your arms. Move forward by walking on your arms. Go out only as far as you can maintain a neutral spine and return back to starting position, work to 3 x 30 seconds. The goal is to be able walk out on their hands until only their ankles are on the ball. Once the athlete can hold 3 x 30 second, progress to lifting one leg off the ball while in the extended position and maintaining proper body position. Hold each leg 5 seconds progressing to 10 seconds -Prone, ankles on the physio ball, body in a tuck position, roll ball in and out while maintaining proper alignment. -Prone, kneeling with elbows on ball, roll forward, whole body moves in one piece maintaining proper alignment. -Prone body supported by elbows on ball and toes on the floor roll forward, maintaining proper alignment. -Seated on physio ball, do over head medicine ball throws emphasizing that when the athlete catches the ball they don' t go into extension. -Additional exercises that can be utilized as stabilization exercises to help improve the athlete's proprioception are: -Supine bridge, shoulders on ball, alternate march each leg. -Supine bridge, shoulders on ball, alternate extending each leg. -Supine bridge, shoulders on ball, extending one leg while writing the alphabet. -Supine bridge, with feet on physio ball. -Supine, shoulders on ball lateral ball roll. -Four Way Stabilization: Prone on elbows, sideways on left elbow, sideways on right elbow, and prone on elbows for at least 10 seconds while maintaining a neutral spine position (Rick Huegli). -Kneeling in lunge positions and standing lunge position jousting with a dowel rod - Standing jousting on a balance board -Propception can be added with quick tapping motion to the extremes. This creates instability forcing the athlete to regain stability. Bridges, and Quadruped -Doing Dead Bug, Bridges, Quadruped and standing stabilization exercise utilizing foam roller and ½ foam rollers. Categorizing athlete potential for back injuries, interrelationship to initiating a to training program

Level 1

Level 2

Level 3

Predisposing structural

Some structural issues

Few predisposition

History of low back problems. Do all core test in section 1.3 Functional issues. Poor joint mobility, stability, posture/core -transverse abdominis activation. Dysfunctional movement.

Moderate in nature, but Good movement quality, therefore predisposed to low mobility, and stability. back pain. None or limited No History history. Do all core test in section 1.3

Must have a complete evaluated by orthopedic doctor and manual therapists. It's been our experience that athletes with these problem have a better chance of success when manual (PT) and massage therapy are part of their program. Start training Step 1. Learn to cocontract their transverse abdominals and the multifdus. Step 2 Must complete level two stabs and establish functional mobility before attempting any intense training. They be should monitor on weekly bases to make sure their getting a cocontraction of their transverse abdominals and the multifdus have maintain their lumbar extension. If the lose this ability all intense training should stop until the athlete can reestablish the co-contraction.

Table 1.1 STABILIZATION EVALUATION AND PROGRESSION (For athletic population) (Modified from Aaron’s modification of Saal and Watkins) Level

I

LOCAL ABDOMINALS -Prone Activation test Supine See 1.3.1 hook lying test See 1.3.2

ABDOMINALS AND GLUTS -Quadruped position -Lift UE hold 10 second & alternate -Test 2 minutes

Fall Out Test 2 mins -Alternating Heel slides both feet supported, heel in contact with surface Test 2 mins -Supported Marching Test 2 mins

II

1 Point -Heel slides, lift leg off surface 5" -Test 2 minutes -Unsupported marching Test 2 minutes

Quadruped position Lift LE hold 10 second & alternate -Test 2 minutes

1 Point -Quadruped position Lift Opposite UE/LE hold 5 second & alternate Test 1 minutes

GLUTS

ABDUCTORS

-Continuous bridging w/slow reps for Test 2 minutes

-Side lying knees bent lift top leg keep feet together

-hold bridge position & move knees in abd & adductors Test 2 minutes

Test 1 mins Each leg

III

2 Point -Quadruped position Lift Opposite UE/LE hold 10 second & alternate Test 2 minutes

Hold back extension in neutral

OUADRATUS LUMBORUM

PROPCEPTION

Side Support On knees Test 30

-Seated vs. pressure -Seated marching - Test 1 minute

1 Point Hold back extension in neutral

1 Point Side Support on forearm & feet Each side

Test 2 minutes

Test 30

1 Point - On physio ball - Seated with alternating leg extension 15 sec. -2 minutes - Supine vs. pressure

Test 1 minutes

A support 5 reps each leg

Hold a bridge position & rock feet heel to toe Test 2 minutes

1 Point - Hold a bridge position & do Unilateral marching Test 2 minutes

1 Point -Side lying knees bent lift top leg Test 2 mins Each leg With gauge at 40mm

A support on unstable surfaces 5 reps each leg

2 Point -Unsupported heel slides Test 2 minutes

ERECTORS

2 Point - Hold a bridge position alternating LE extension Test 2 minutes -10 sec hold

Must meet this standard before attempting complex beyond 20% BWT if the athlete had a history of low back.

2 Point -Side lying knees slightly bent lift top leg

2 Point -Hold back extension in neutral

Test 1 mins Each leg

Test 3 minutes

2 Point -Side Support switch side every 8 seconds by rolling and keeping the same body alignment.

2 Point -On physio ball -Seated Jousting -Supine W/ diagonal pattern dowel & marching Prone vs. pressure

Test 1 min.

IV

5 Point -Dying Bug See training progression Test 2 minutes Bilateral unsupported marching Test 1 minutes

8 Points

5 Point -Quadruped position but both feet off surface Lift Opposite UE/LE hold 10 second & alternate

3 Point -Unilateral bridge 1 minutes

5 Point -Hold back extension in neutral

5 Point - Side Support feet elevated 8 to 12 "

Test 4 minutes

Test 30

3 Point -On physio ball -Supine & with leg extension -Jousting Standing 1 x 1 minute*

8 Points

8 Point

5 Points

Test 1 mins Each leg

2 minutes

5 Points

Show good control doing Lateral bounds with hold 3 Point -Side lying bottom knee bent, top leg straight & lift top leg

Show good control on star drill 5 Points 5 Points

All local Abdominal and Abductor test done with stabilizer gauge. Set at 40mm and kept in the range between 38 to 42mm. UE =Upper Extremity LE =Lower Extremity

On all local abdominal exercises we use the following producers The blood pressure cuff is placed under the low back in the hook lying position and inflates to 40 mmHg. Breathe in and expand the abdomen and relax, mm of Hg may go down slightly, the pump it back to 40 mmHg. You may have to this several times to get the proper reading of 40mmHg. Next, bring your belly button toward your spine, contracting your transverse abdominals but maintain 40mmHg, after setting the contraction breath normally. Do the exercises while maintaining the same pressure between 38 to 42 mmHg. This teaches how to maintain a neutral spine. Follow the same procures with adductor exercises, but place cuff just above the iliac crest. *Level 1: 0-9 points *Level 3: 16-22 points *Level 2: 10-16 points *Level 4: 28-36 points (An athlete may be able to advance faster in a particular exercise, if they are progressing faster in one exercise then advance them to next level) The coach not only has to use the stabilization evaluation and progression but also must observe athletes lifting, running etc. This will demonstrate their dynamic stability. Some athletes can be inherently more stable unloads than other. No matter what, if the athlete isn't stable unload or in dynamic movements, then you must progress at a much slower rate. PROXIMAL STABILTY BEFORE DISTAL STABILTY. CORE STRENGTH AND STABILITY HAVE TO BE ONE STEP AHEAD OF THE DEVELOPMENT OF STRENGTH. WHEN INCREASING THE LOAD WITH AN ATHLETE KEEP IN MIND MUSCLE STRENGTH INCREASES FASTER THEN PASSIVE TISSUE, AND DISKS TAKE EVEN LONGER TO ADAPT TO INCREASED LOADS. THE DISKS ARE ATTEMPTING TO CATCH UP WITH THE INCREASE OF STRENGTH OF THE SPINAL MUSCLE AND BONES, PROCEED SLOWLY (VARMA). Grieve's Modern Manual Therapy p. 115. Research has shown that loading the spine within a 1.5-hour period after waking can be injurious to a person; especially an athlete because of the greater loads and strains that are place on them. At this point, your vertebrae are hydrated and are not ready to withstand such loads this early after waking. 1.4

Scapular and Shoulders 1.4.1 Scapula Test: Hands on hip, in front, out to the side, behind the head, overhead and arms hanging, press palms against wall. Looking for shoulder instability winged scapula. Increase stability of scapula with: -Prone scapular retraction and depression on bench. -Prone, Horizontal Abduction on bench. -Prone, Extension on bench. -Push up plus. -Pull Downs at 45 retract and depress, hold end range (low trapezius). -Pull Downs pull to just under the chin, retract and depress scapula, hold end range (low trapezius). -Back extension with horizontal abduction (reverse fly) on physio ball. -Special pull-ups. -Standing Shoulder Extension - Standing Scapular Depression with lat pull-down bar, palms forward. -Standing cobra and Horizontal Abduction with rope attached to multiple position pulley. -Standing eternal rotation with rope attached to multiple position pulley. 1.4.2 Rotator Cuff Strengthening -Bilateral External Rotation with Theraband™ holds end range. -Internal Rotation. -Horizontal abduction at 100 Infraspinatus. -External rotation 5 Point with bodyline supine eccentric only advance. -External rotation 5 point supine concentric and eccentric with pulley or body line.

1.4.3

-External rotation 5 point standing with pulley. -Supraspinatus thumb down lift to only to 60. -Stretch posterior and anterior cuff. -Body Blade for stabilization. -Med Ball throws learning to absorb. Shoulder: Range of Motion. External Rotation Test: Supine on table, externally rotate shoulder, the hand should be lower then shoulder. Check Lats and Pecs. -Mobilize and Stretch Shoulder in External Rotation Shoulder Extension Test: Military Press, observe scapula while pressing. -Seated presses with a foam roll running parallel to spine. Standing, press stick overhead against power rack. Coach places hand between shoulder blades and gently pushes torso forward and maintain neutral spine. Presses from half ball squat. Stretch triceps & lats. Internal Rotation Test: Upright Row and Supine on table, internally rotate, upper arm abducted 90 -To improve internal rotation, place the hand behind back and adduct. Supine partner mobility is excellent method. Dowel Shoulder Stretch For External & Internal Rotation: Standing with the Dowel Rod posteriorly, grab one end high and the other end low. The upper shoulder will be externally rotated while the lower shoulder will be internally rotated; with hands placed as so pull in opposite directions. Lats Test: Laying Supine with knees & hips at 90 low back flat, palms facing each other, extend arms overhead and lay flat in extension. While extending the arms there shouldn’t be increase in lordosis and Military Press will also reveal restriction in the lats. -Stretch lats in a doorway or on foam roll. Pecs Test: Supine on table, hands behind head, elbows should lay flat. -Stretch pecs and anterior shoulder capsule in a doorway.

1.5

FLEXIBILITY/JOINT MOBILITY PROBLEMS (Passive vs. Active–See Philosophy 11.2.1) 1.5.1 Leg Length Test: Have the athlete in a hook lying position then have athlete bridge up and lay back flat, legs straight. Check to see whether or not the malleolus line up with one another, if the malleolus is not even then it could be an up or down slip or possibly a true leg length difference. Next have them sit up and reach towards their toes. A change in length when sitting up could be a pelvic rotation. 1.5.2 Thomas Test Hip Flexors: Lay supine on a table, with gluteal fold on the edge of the table, and then pull one knee to the chest. Make sure the low back stays flat against the table during the test. The angle of the leg hanging off the table should be 10 below the table. (Tight hip flexors destabilize the spine and will affect running mechanics, lifting posture and the proper function of the lower abdominals and this can eventually cause back problems). The lower leg should be hanging perpendicular to the floor, if not the Rectus Femoris is tight. If femur is externally rotated or abducted the IT band is tight. Gray's Cook. If the low leg is angled medially the sartorius is tight Doug Nelson -The test is also an excellent way to stretch the hip flexors. Sometimes you to get a better a stretch you may want to distract the hip. The athlete lies supine on table with the leg to be stretch hanging off the side of the table and leg relaxed. While holding underneath the knee, the tester blocks the athlete's foot, then distracts the hip by mildly pulling the femur forwards. Mary Evans

1.5.3

1.5.4

1.5.5

1.5.6

1.5.7

1.5.8

1.5.9

Hamstring Seated Test: Maintain a neutral spine while slowly straightening both legs. If while extending their legs their spine angle changes before reaching full extension then their hamstring is tight. Make sure that the athlete sits straight up and doesn’t lean back when doing the test. -The test is also an excellent way to stretch the hamstring. Hip Joint/Upper Hamstring Test: (2 Knee to Chest): Place hand under L3/L4 and slowly bring the knees toward the chest. The point when the lordic curve begins to flatten out is what you are looking for 100. To stretch upper hamstrings you may want to first mobilize the hip joint because the hip joints maybe the cause for loss of range of motion. The test can be used as a stretch as well. It is important to maintain the lordic curve when stretching by placing a towel under L3/L4. Hip Joint/Upper Hamstring Test: (1 Knee to Chest) (hip joint/upper hamstring) Perform as above, only with one leg at a time. Untested leg remains extended and on the ground. There should be a greater ROM with the single knee test (120). Both legs should have equal range of motion. Stretch hamstring as above or on physio ball to maintain lumbar curve. -Tight lateral hamstrings can cause the swing leg to circle in on ground contact. Another cause can also be a lack of hip extensors or hip rotators. Hip Capsule Test: Athlete lies prone. Bend one knee to a 90 degree angle and tuck that foot under the opposite knee so that the legs are in a "Figure 4" position. On the side with the bent leg, the hip should be raised off the surface no more than four-finger width using the ASIS as a landmark for your fingers. To improve the anterior hip capsule's mobility, push down on the glute directly opposite of the ASIS. Either hold the pressure or slowly pulsate it. An athlete who is very tight here will have problems getting proper hip extension when running and may also have abnormal gait patterns. To increase hip extension, have athlete lie prone with knee flexed and lumbar spine stabilized. Apply an anterior force to the posterior hip while traction's to the hip and lifting the knee into extension (Ferrante). Tensor Fascia Lata Stretch: Athlete lies prone with the leg to be stretched on the table at 90 and the other leg off the table with foot on the floor. From this position, firmly stabilize the SI joint and lift the leg into a diagonal position (Ferrante). Piriformis Tests: 1. Lying supine, externally rotate the hip pushing one knee across towards the midline of the chest. The knee should get to within one fist's width of the chest. 2. In prone position and knee bent at 90, rotate hip internally with slight manual resistances. This can be done from three different positions—with the leg at 15, 45, and 90 If the athlete feels pain, it could be the piriformis. 3. Lying supine, cross one ankle over the opposite knee. From that position, bring knees towards chest so your hips and knees are both at 90. The athlete should be able to do this while maintaining the normal lordotic curve. Stretch piriformis on floor or table by performing piriformis test number 1. A shorten piriformis may contribute to a flat back posture (Dan Regan) Adductors Test: Laying Supine, lay the ankle of one leg above the knee of the other leg and the leg should be level. -Stretch supine on physio ball squat into wall & spread eagle Short Head Test: Athlete lies supine and bends his knees to 90, while letting the lower leg hang off a table. The tester then stretches each leg by moving it laterally. Long Head Test: Same movement as the last test, but the leg is straight when being stretched laterally instead of being bent. Internal & External Hip Rotation Test: 1. Prone knee at 90 and apart 6 inches, rotate the hip externally. Knees together, rotate hip internally. You should also test them with the hip flexed. Blocked at the knee sitting on table with hips and knees at a 90. 2. Supine with one leg up at 90 knee bend. Rotate femur internally and externally while blocking the knee. Ideal ranges are 45externally and 40 internally. Lack of mobility at the hip joint can cause additional stress to the joints above or below, i.e. the low back and knees. Both tests can be used to stretch the rotators by holding the end ROM. Stretch Hip rotators (Prone position fingers under greater trochantor and

rotate leg 1 min.). Massage is most effective to help tight hip rotators. The test can also be done standing. Have them put their back to a wall to prevent the torso from rotating and rotate internally and externally on one heel at a time. 1.5.10 Abductor Strength Test: Pass/Fail side lying knees bent the top leg 12" to 16" (legs like an open clam shell). You should apply pressure from behind, first with the hands then by placing your chest against the athletes top leg. The athlete should be able resist the pressure both initially and for a short duration (5 – 10 seconds) to show endurance. Anyone who has had a back problem they should do this test with the spine supported with pillow under waistline to keep the spine level then begin exercise side lying leg raises This should be done while keeping a pressure gauge under the athlete's side (just above the hip). The pressure should start at and then be kept constant at 40mmHg. Advanced Strengthening: by standing app. 12"-18" from a wall with you side to the wall. The leg next to the wall should be bent at the knee to 90, with the hip the wall hiked upward. The legs should be parallel to each other. This exercise should be done in three positions: Hip hiked, hip in a neutral position and hip dropped. Have the athlete push the bent knee and ankle into the wall without losing the hiked hip position for 5x10 seconds. The support leg should be slightly bent and the knee out. The body should stay in an erect position or lean slightly into towards the wall. Alternate sides. To help pre-activate the gluts can stand with attached theraband to a fixed object, wrap around one ankle with, hike the hip the leg with theraband and move the leg with theraband in small quick abduction motions with the foot not coming back to touch the support leg. This should also be done in small extension movement with the toe of the working leg not passing the toe of the support leg. Palpate the glut to make sure it's contracting. If you have athlete who has recurring ankle sprains, a weak hip abductor could be a contributing factor. 1.5.11 Seated Rotational Test: Seated with the hips flexed at 90 have the athlete cross their arms over each other while placing the hands on the shoulders. Have the athlete rotate slowly left and then slowly right they should achieve a range of motion of at least 45 on each side. -To improve rotation: Side lying rotating upper body away from the direction they're facing and hook lying rotating the lower body side to side. Supine Lower Spine Rotational Test: Athlete lies supine on the ground with arms out to the sides and palms down. With straight legs, place the left foot on top of the right foot. Look to the left side and then let the feet fall to the right and they should touch ground. Repeat this with the right foot on top, looking right and letting the feet fall to the left. (Malaska) 1.6

FLEXIBILITY/KNEE EVALUATION (PATELLAR TENDONITIS). 1.6.1 Calf & Achilles Test: Calf stand with feet together and dorsiflex one foot. The range of motion should be 10 to 15. Achilles stand in split squat position feet flat. Move the back knee forward keeping your heel down. The athlete should be able to move 10 to 15 before heel comes up. -Stretch Calf & Achilles (Electric Stimulation is good for contract and relax). 1.6.2 Anterior Tibialis Strength Test: Walking toe up. -Strengthen: walking toe up & Dard. 1.6.3 Quad & Rectus Femoris Test: Thomas test See 1.5.2 & do a prone leg curl on table if the increase lordosis indicates a tight Rectus, you can also use over pressure to see the difference between active and passive ranges of motion. Various stretches on table. 1.6.4 Lower Hamstring Test: Lay supine with both legs extended. Bend one knee until it is at 90 to the floor. Place one hand under the lumbar spine at belly button level. Hold the thigh at 90 and slowly extend the leg. As soon as the athletes’ back start to press against your hand stop extending the leg. They should be able to get 70 before they start to loose their lumbar curve. (Chek) -Stretch on physio ball & with rope 1.6.5 OBER Test (for Iliotibial band and Gluteus medius) Test: The athlete lies on his side in a split position and bends his top knee to 90. The tester holds the top leg and asks the athlete to completely relax it. When the athlete has relaxed the leg, drop the knee and let it fall to the table. It

1.6.6

should touch the table with the medial part of the knee. If the knee falls very little, it is being held by the IT band (or gluteus minimus or medius). When performing this test, make sure the knee, hip, and torso stay in line. Shorten Iliotibial band and Tensor Fascia Lata can contribute to SI problems. Iliotibial Band, Gluteus Medius and Lateral Hip Stretch: Athlete lies on his side in a split position with the leg to be stretched down, and his top leg flexed. The tester stabilizes the pelvis with one hand, then flexes the down knee 70 to 80 and holds that knee over the tibial tubercle and joint line. The tester then lifts that leg by shifting his weight towards the athlete's upper extremity. Maintain trunk and pelvis in sidelying position hand to protect the sacroiliac joints (Ferrante). Patellar Tracking Test: Patellar Tracking step down test: step off 6 inch box with the foot on the box remaining flat. If the knee rotates in, check to make sure the VMO fires and observe tracking of patellar. You can also do a quad set to observe the tracking of the patellar. If the VMO does not fire try the following exercise progression: Always progress to functional exercise as soon as possible. -Straight leg quad sets with the leg rotated out. Progress to performing these with a 1-3 lb weight on the ankle; -Short Arc leg Extensions; -Standing Terminal Knee Extension with a cable; -Squats while squeezing a ball or foam roll between knees; -Any of the above exercises with a muscle stim attached. The stim should be set at 5 seconds on, and 5 seconds off. You may vary the time of the stim according to the contraction of the exercise; Muscles that are restricted will also benefit from massage. See 5.10.1 If the hip drops, or the athlete gets a big lateral shift, the abductors and glutes need to be strengthened. Try performing glute activation exercises by pushing against a wall, or using a theraband, and see if this takes the shift away. By palpating the glute you can feel if it's firing. See 1.5.10. Do a squat with dumbbell in the hand of the weak glut or leg in a mirror and have the athlete keep from shifting. (Panariello) It may done from a split squat with the dumbbell in the hand of the forward leg. -A test that will help to evaluate the strength of an injured knee is standing on an eight-inch box with the injured leg and step down with the opposite leg heel first. Take five seconds to step down. (Panariello )

1.7

HAMSTRING PROBLEM 1.7.1 Firing Order of Hamstring Test: Have the athlete lie prone. Place a thumb on the gluteus maximus while placing one index finger on the athlete’s ipsilateral hamstring and the other index finger on contralateral erectors of the lower back and the thumb on ipsilateral erector of their lower back. Have the athlete perform hip extension with only this one leg. You should feel a sequential order of the muscles firing in the posterior kinetic chain ipsilateral hamstrings, gluts, and then contralateral erectors of the lower back. Improper firing order can not only be cause of hamstring problems and also low back problems. (Janda)

1.8

SQUATS-USING AN EXERCISE TO IDENTIFY RESTRICTED JOINTS RANGES 1.8.1 If an athlete goes up on their toes they may have a tight Achilles and Quadriceps. -Stretch Rectus Femoris and Achilles. See section 1.6. 1.8.2 Butt rolls under or loses arch. Lack of motion in sacrum Athlete has tight and/or weak hip flexors: Check Rectus Femoris, Adductors, and proximal Hamstring, or Hip rotators. See 1.5. 1.8.3 Can't get into a deep squat: Check Hip Flexors, Abductors, Rectus Femoris (weak), Piriformis, Quadriceps, or Hip rotators. See section 1.5. 1.8.4 Excessive outward rotation of feet or knees not moving out, Check Hip Rotators. See 1. 5.9. 1.8.5 Knees go in, check abductors for weakness and for tightness in the hip rotators. See section 1.5.

1.8.6

1.8.7

1.8.8

Shifts to one side: Check Abductors weakness, tightness in hip, Hamstring, or Achilles. Any asymmetry can cause a shift, i.e. leg length, lack of motion in sacrum. Squat stretch on rack will identify tight area. See section 1.5. If an athlete can't squat down to a full squat, then have the athlete squat down and hold on to something, i.e. a pole or doorway. If depth improves significantly holding on then the restriction is in the ankle area, if there is little change then restriction is in the hip. (Cook, Fields, & Burton) Ball squats and overhead ball squats with stick helps correct technique problems & improves dynamic flexibility.

1.9

FEET & ANKLES 1.9.1 Balance Test: Check balance on one leg by moving the unsupported leg in abduction & adduction, flexion and extension. These movements should be small. If the athlete can do test well with their eyes open then have them repeat the test with their eyes closed. If they lose balance, may due to weak abductors. Solution: See 1.5.10. 1.9.2 Arch Test: Look at arch of the foot to identify a flat or excessively arched foot. 1.9.3 Pronation & Supination Test: Watch them walk from behind to identify excessive pronation. 1.9.4 Check strength of anterior tibialis. 1.9.5 Shoe-less running strengthens the foot and improves proprioception, strengthen abductors (weak abductors can cause recurring ankle sprains) See 1.5.10, Lateral bounds, zigzag bounds, negative lateral bounds, lateral hops, and zig zag hops. Strengthen ankles by doing jumps on incline surfaces. The base is 5' by 1’ 6” and the height of the peaks is 6”. Concept comes from Tadeusz Starzynski former Polish national triple jump coach. See diagram for building incline box.

1.10

WARM UP 1.10.1 Coordination's 1.10.2 Check Skipping For foot Plant and Sprinting. Poor Weak Anterior Tibialis 1.10.3 Dynamic warm up. 1.10.4 Stair Drill

1.11

DYNAMIC MOBILITY AND STABILITY 1.11.1 Flexibility: -Squats, squat, front squats, restricted motion. See 1.8 -Overhead squat with stick, restricted motion in lower body. See 1.8 Restricted motion in thoracic spine See 1.1.4, or restricted motion in shoulder. See 1.4 -Split squat, lunges, lunges in various movement patterns, restricted motion. See 1.8 or loss of stability See all of 1.3 -In Line Lunge, the tester measure’s the length of the athlete’s tibia and marks it on a 2x6 board. The athlete takes a dowel behind their back touching their head, T-spine, and sacrum. The hand opposite of the front foot grabs the top end, while the other hand grabs the lower end of the dowel. The athlete gets into a split position with the foot width equaling the length of the tibia. From this position, the athlete lowers down (so the back knee touches the board) and then up. Watch to see the athlete maintains balance, has no torso movement, and feet remain pointing straight Gray Cooks. See 1.8 or loss of stability See all of 1.3 -Military press, goes into lordosis when bar goes over head could have restricted motion in the following areas: see lordotic curve See all 1.2, See 1.4.3 latissimus dorsi, improper position of the bar are function of shoulders & scapular. See 1.4.

-Apley Shoulder, First, the tester measures the athlete’s hand from the wrist crease to the top of the middle finger. The athlete then makes a fist with each hand. One arm gets completely abducted and then flexed at the elbow, with the fist finally resting behind the neck. The other arm is flexed at the elbow and placed behind the back. From this position, the athlete tries to touch his fists together. If he is within one hand length, it is excellent. Within one and one half hand lengths is acceptable, and any greater distance is poor See 1.4 -Upright row elbows go back tight external rotators. See 1.4.3 -Rack a bar, restricted motion in wrist, mobilize wrist -Standing rotation, restricted motion. See 1.5.3, 5.9 & 1.5.11 -Stand on one leg, move unsupported leg in abduction, adduction, forward and backward if loses balance. See 1.3.6 hip stability &1.5.9 -Static or Dynamic A Drill, position restricted motion, (butt will be back if quads are tight), unstable. See 1.6.3, 1.5.3 & all 1.3 -Static or Dynamic B Drill, position, restricted, unstable. See 1.5.3 & all 1.3 -Dynamic butt kick, restricted motion, See 1.6.3 & 1.5.3 -Exploding step-up, a single leg explosive movement, demonstrates how the athlete handles impact and how explosive they are on one leg. Unstable See all 1.3 & 1.5.7 -Backward run, can’t get heel to the butt or can’t extend from hip See 1.5.6, 1.5.9 & 1.6.3 -Hip Flexor Test, (Posterior Reach Test), the athlete stands unilaterally on the side that is to be tested. The other leg is raised so the hip and knee are both at 90. The athlete extends both arms over head and leans back as far as possible. Measurement is taken from the heel of the support foot to the bilateral fingertips. Gary Gray. See 1.5.2 -Hip Flexor Test with rotation, test Athlete stands unilaterally with non-support leg at 90 at both the hip and knee. With the arm opposite of the support leg, the athlete rotates away from body and reaches back at shoulder height. Measurement is taken from the heel of the support foot to the fingertips of the hand that is reaching back Gary Gray. See 1.5.2 -Transverse abdominals 90-90 Test, Athlete in hooklying position, knees and hips to 90 and release. There should be no change in the 90-90 position. Athletes who can't activate transverse abdominals will go into extension or do a pelvic tilt. (Ferrante) See all 1.3 1.12

BODY PROPORTION 1.12.1 Squat helps identify lower vs. upper body proportion. 1.12.2 Check upper leg vs. lower leg. 1.12.3 Q-angle females.

1.13

FOOT QUICKNESS 1.13.1 Quick Foot /

/

/

/

/ Total=

VIDEO TAPE FOR MECHANICAL ANALYSIS 1.14

VERTICAL AND HORIZONTAL JUMPING ABILITY 1.14.1 Static Counter Movement Counter Movement No Arms No Arms With Arms Repeat Vertical Jumps No Arms

Standing Long Jump

5 Hurdle Jumps (18" to 32" high depending on age and body weight) Contact time .12 or less (Use hurdle test for sports that have less vertical component i.e. Football, Soccer and Baseball) 1.15

1.16 1.17

LATERAL CHANGE OF DIRECTION 1.15.1 START LT

MAT

RT

MAT LAST

TOTAL

START RT

MAT

LT

MAT LAST

TOTAL

Acceleration/Speed 1.16.1 Sprint Listen To Their Feet /Pattern of Acceleration MEDICINE BALL DUNK- 2Kg 3Kg 4Kg 5Kg 8Kg (Basketball Only 3 through 5 men)

TEST FOR COMPONENTS [SPEED]

1. Acceleration 20-40 Dash

2. Absolute__ Flying Start

3. Specific Endurance 4. Sport Specific Sprints with Short Sport Specific Rest or 30- 90Sec Box ______________________________________

[STRENGTH SPEED] [SPEED STRENGTH] 1. Starting Power Snatch High Block

2. Explosive CM VJ Med Ball

3. Elastic Repeat VJ Hurdle Jumps

[STRENGTH]

1. Maximum/Relative

2. Eccentric

3. Static

______________________________________________________________ [WORK CAPACITY] 1. Rehabilitation

2. Body Composition Skin Caliber's

3. Joint Mobility Dynamic Test

4. Strength Endurance 5. Core Strength/Stability 6. Aerobic Complex Abd & Stability Test Tempo ______________________________________________________________________________

2. COMPONENTS OF TRAINING

2.1

2.2

WORK CAPACITY: 2.1.1 The ability to perform work for a prolonged period of time and being able to recover effectively. -Rehabilitation: Specific to the athlete injury. -Body Composition: Ideal body composition results in improved power output, aids in prevention of some overuse injuries, and increases an athlete’s ability to sustain a high quality of effort. -Joint Mobility (dynamic): Normal ranges of motion help in the prevention of injury and increase the efficiency of the athlete. -Strength Endurance: The ability to sustain quality force production over a prolonged period. -Core Strength/Stability: A general type of strength which refers mainly to the integrity of the structure, trunk strength, and joint stability. Core Strength/Stability also relates to the ability of the body to support loads. -Aerobic: Aids in the recovery from intense work. STRENGTH: 2.2.1 The ability to exert force. -Maximum: Most weight one can lift for one repetition. -Relative Strength: Amount of force generated relative to body weight. -Isometric (Static): Ability to stabilize or maintain position. -Yielding (Eccentric): Ability to decelerate, stop and cut.

2.3 STRENGTH SPEED AND SPEED STRENGTH: 2.3.1 The ability to exert strength quickly. -Starting Strength: The amount of initial force exerted. -Explosive Strength: The rate of force development. -Elastic Reactive Strength: Any movement in which there is a rapid eccentric contraction followed by a concentric contraction. The amortization time should be .25 seconds or less. Examples are multiple response counter movement jumping or sprinting faster then 7.5 meters per second 2.3.2 Strength Speed are explosive exercises done with substantial loads, i.e. power snatch, loaded jumps. Speed Strength are explosive exercises done unloaded or with minimal resistance (10% body weight), i.e. hurdle jumps.

2.4

SPEED: 2.4.1 Ability to move the body or a part of the body through a range of motion in the least amount of time possible. -Acceleration: Rate at which speed is increased. -Absolute speed: Highest possible velocity. -Speed endurance: Ability to repeat quality high-speed efforts. -Specific speed: To the specific sports movement pattern.

ORDER OF DEVELOPMENT SPEED 1. Acceleration

3. Specific Endurance

2. Absolute

4. Specific Speed

[STRENGTH SPEED] [SPEED STRENGTH] 1. Starting

2. Explosive

3. Elastic

[STRENGTH] 1. Maximum/Relative

2. Eccentric

3. Static

[WORK CAPACITY] 1. Rehabilitation

4. Strength Endurance

TESTING

2. Body Composition

5. Core Strength/Stability

EVALUATION

3. Joint Mobility

6. Aerobic

PLANNING

Once testing, evaluation and planning are done. The order of development starts with off work capacity and progresses up the pyramid. Use the norm chart as a guideline as to when to start emphasizing the next component of training. The norms can also help guide you as to where to begin the training process.

METHODS OF DEVELOPING THE COMPONENTS AND SUB-COMPONENTS THAT MAKE UP ATHLETE PERFORMANCE SPEED 1. Accel. Up Hill Sleds 3. Sp Endurance Short Sp. Ed. Sport Specific Circuit

2. Absolute Down Hill Ins & Outs 4. Specific Sport Specific Movement

[STRENGTH SPEED] [SPEED STRENGTH] 1. Starting Cleans & Snatch From Mid Thigh Jerking Movement With Pause

2. Explosive All Olympic Lifts 60%/85% Weight Jumps Single Response Jumps

3. Elastic Hurdle Jumps Box Jumps In-Depth Jumps

[STRENGTH] 1. Maximum/Relative All Type Of Squats, Presses & Pulling 1 To 8 Reps

2. Eccentric 70%-85% 6 Seconds Down Slow & Up Fast

3. Static Hang Cleans Snatches All Pulls Halting Pulls

[WORK CAPACITY] 1. Rehabilitation Specific to the athlete injury 4. Strength Endurance Complex Body Weight Circuit

2. Body Composition Nutrition

3. Joint Mobility Dynamic Movement

5. Core Strength/Stability Global & Local Stabilization

6. Aerobic Tempo Med Ball, Tempo Medicine Ball Tempo Plus

3. PLANNING A TRAINING PROGRAM BASED ON TEST RESULTS AND OBSERVATION PLANNING 3.1

Enhancing athletic performance can be a complex task if you let it be. I've found, in team sports, that your offseason many times is too short and you must develop a plan that's realistic. You can't train all qualities at once, so you must prioritize and try to improve the most important quality in relation to the individual's level of development, performance, and their trainable qualities. As Charlie Francis (Ben Johnson's coach) said, "one thing at a time." In my coaching experience, I've had few athletes who I would consider prepared to train at a high level. Most are so inflexible they can't squat to parallel with an empty bar. They lack core strength and coordination in multi-joint exercises (especially if they have trained on machines). These deficiencies limit what we can do, so many of the athletes have to start at the bottom level of our pyramid of development. In talking with colleagues from other sports, they are having the same problems. These athletes are from all levels of competition, high school, collegiate and professional and a wide variety of sports, football, basketball, baseball, hockey, soccer and volleyball. This leads me to wonder how these athletes are being prepared to compete. 3.1.1 A qualified athlete has reached a point of motor saturation. If you saturate the athlete further with a broad training emphasis, you get only a very small general effect. It is at this point where it becomes critical to direct training toward a single specific quality during each training cycle. The “one thing at a time” concept.

3.2

Planning doesn't have to be brain surgery, just good common sense. All training methods have their place, but they must be applied in the correct way, at the right stage of their development, and in the correct amount. When planning, use the K.I.S.S. Philosophy, Keep It Simple Stupid. Don’t look for any one thing to create the ultimate training response; it’s a synergistic effect (Siff).

3.3

Training methods follow a hierarchy. Each component builds upon the previous one. Studies by Verkhoshansky and others confirm that there is a sequential order to training. Training all qualities at once may work with an untrained athlete, but mature athletes need specific direction in order to get a specific training result Zatsiorsky (pg. 112 & 113). You should have one primary component and make the others secondary. According to Francis, you should keep a thread of the all components in the cycle to maintain these qualities, and to prevent soreness or injury when they become the primary training components. See Table 3.1. The athlete starts with the Work Capacity Cycle and only proceeds to another level or component of emphasis when they are adequately prepared to handle the next type of training. Also as you proceed to the next levels the quality of training must continue to rise. We use our norms as a guideline (See Order of Development Pyramid.) 3.3.1 Time is an effective way of planning your program. By plotting time involvement of each training component you can quickly assess where you’re placing your emphasis. Some components you can spend more time and others less time on, due to their demands on the neuro-muscular system, and the stress on the musculo-skeletal system. You may be surprised how you are dividing your training time.

Explanation of Table 3.1 Volume and training time guidelines per week based on what components are being emphasized in a training cycle The boxes with heavy shading are the primary components of training within the training cycle; the lighter shade is a secondary emphasis. All the other boxes are merely introductory exercises, or review. The primary emphasis is what will determine if the athlete can progress to the next emphasized component of the training cycle. Use norms to help guide you when to emphasized the next component. The percentages list for Strength and Strength Speed are the percent that each should make up of your total lifting volume i.e. 300 rep week 80% Strength = 240 reps and 20% Strength Speed = 60 reps. While in the Speed Strength component of your workout, if you are using the higher end of the volume for the given training block then you will need to use a lower intensity exercise. (See Section 12.10) * For what advanced athletes may do during a work capacity cycle ** Maximum range of volume for strength & strength speed exercise combined either when speed strength or speed is the primary emphasis is 100 to 175 per week. Only count intensities that have training affect & not warm up intensities. This doesn’t apply to Football linemen, Throwers (shot, discus, & hammer) and 4-5 position in basketball because they’re going do higher volumes of strength and strength speed and lower volumes of speed strength and speed. See training priorities by age for intensity and training by sport guidelines. Be careful over – emphasizing qualities that are not related to the primary, or secondary, emphasis of training cycle because you will have too many qualities competing for the draw on the nervous systems (Francis). ***Specific exercises only apply to the well-prepared athlete and should not detract from the main emphasis. Need To Finish

TABLE 3.1 VOLUME AND TRAINING TIME GUIDELINES PER WEEK BASED ON WHAT COMPONENTS ARE BEING EMPHASIZED IN A TRAINING CYCLE. EACH COLUMN READS VERTICAL Component Emphasized Emphasized Emphasized Emphasized Emphasized s Work Capacity Strength Strength Speed Speed Strength Speed Med/Ball Med/Ball Med/Ball Extra time for Extra time Work 200-600 recovery due to for recovery Capacity & 600-1600 400-1200 (MT) the intensity of the due to the Recovery Tempo Tempo work intensity of Tempo 3200-4400 Yds 1000-2000 Yds the work 1000-2400 Yds

Strength

Stab/Rehab

Stab

Stab

Stab

Stab

2 to 4 hrs. Body Wt Circuit Complex

1 to 2 hrs 150-320 Reps 80%

1 to 2 hrs 100-250 Reps 70%

1 ½ to 2 ½ hrs 75-150 Reps** 60%

1 ½ to 3 hrs 50-100 Reps** 50%

150-175 Reps* Strength

Strength Speed

1 to 2 hrs 50-70 Reps* Olympic Lift*

70% to 80%+ of 70% to 80%+ of Max. Max 3 to 5 hrs 50-100 Reps 20%

2 to 4 hrs 75-100 Reps 30%

1 to 2 hrs 50-100 Reps** 40%

1 to 2 hrs 50-100 Reps** 50%

70% to 80%+ of 70% to 80%+ of Max Max

Speed Strength

Speed

½ to 1 hr 200-400 Reps Preparatory/Low Int.

½ to 1 hr 200-400 Yds*

½ to 1 hr

1 to 2 hrs 150-300 Reps Low-Med Int

1 hr 200-600 Yds

1 to 1 ½ hrs

2 to 3 hrs 100-300 Low-Med Int

1 to 2 hrs 75-200 Med-High Int

1 to 2 hrs 50-150 Med-High Int

Specific***

Specific***

Specific***

1 to 1 ½ hrs 300-600 Yds

1 to 1 ½ hrs 400-1000 Yds

½ to 1 hr 500-1500 Yds

Specific***

Specific***

1 to 3 hrs

2 to 5 hrs

1 to 2 hrs

3.4

A good guideline for planning is that the greater the resistance the athlete has to overcome, the greater the role of maximum strength and strength-speed becomes. Overcoming one's own body weight is a significant amount of resistance for an athlete to overcome, i.e. initiating an explosive movement from a static position. In Young’s study on the effect of various types of strength, he found that relative strength was an important factor in the first 10 meters of acceleration. That’s why when an athlete makes sizable increases in their relative squat strength, there is usually an improvement in the first 10 meters of a sprint and in a single response jump. This is due to the athlete being better able to overcome inertia at the start of a movement. Likewise, increases in the power snatch, power clean, push jerk or in short jumps leads to an improvement in speed over short distances of up to 20-30 meters. It’s evident why these exercises help speed; they all assist in improving the rate of force development. As a rule, any sport that requires holding or maintaining a position, forcibly dislodging an opponent or absorbing contact requires a high amount of stability, strength, and Strength-Speed. Without high development in these areas a greater risk of injury exists, and performance may be hampered. Table 3.2 clearly demonstrates the importance of this quality to speed. The lower the resistance or greater the velocity, the greater the role of speed strength and elastic strength. See Vittori Speed Continuum Figure 1. 3.4.1 If Hypertrophy is important for performance or you simply need to increase the size of the athlete then the role of strength and strength-speed training is of greater importance. 3.4.2 If the athlete's ultimate goal is to improve speed, relative strength must exceed any increase in body mass.

TABLE 3.2 RATING OF IMPORTANCE OF VARIOUS STRENGTH QUALITIES FOR A 60M SPRINT (MODIFIED FROM BAKER) STRENGTH QUALITIES IN SPRINT START MAXIMUM SPEED LEG MUSCLE eg. 0-10m EG. 20 M FLYING 1. Maximum Strength: a. Absolute * * b. Relative *** * 2. Speed Strength a. Power/Max RFD *** *** b. Starting Strength *** You can’t have a High RFD NR without it. c. Reactive Strength * *** 3. Strength-Endurance a. Absolute NR NR b. Relative NR NR ***Very Important **Average Importance *Minor Importance NR Not Relevant ?Unknown RFD (rate of force development) is the most important quality at maximum speed but is only made possible with a very high contribution of force from elastic-reactive strength. There isn’t time for concentric strength to generate that rate of force without the aide of elastic reactive strength.

CARLO VITTORI'S SPEED CONTINUUM Figure 3.1 ACCELERATION PHASE

ABSOLUTE SPEED PHASE

EXPLOSIVE FORCE

Squats Olympic Lifts Short Jumps Resisted Sprints Short Sprints Running Mechanics Flexibility

REACTIVE & ELASTIC FORCE

Variable Speed Runs Reactive Resisted Jumps Box & Hurdle Jumps Bounding (Long Jumps) Running Mechanics 0

10 M

20 M

30 M

40 M

50M

M 60

M 70

M 80 M+

3.5

When I refer to increasing strength, I'm not referring to body building methods, which make one look good but do not improve performance. According to a study by Hakkinen, Olympic lifters demonstrated a greater rate of force development and better utilization of stored elastic energy when compared to bodybuilders and powerlifters. These two qualities are essential to success in speed/power sports.

3.6

Another equally important physiological factor, according to Zatsiorsky and Siff, is the type of muscle hypertrophy. The first type, Sarcoplasmic Hypertrophy, is an increase in the noncontractile proteins and semi-fluid plasma, without significant increases in force production. This is associated with bodybuilding, because it uses high volume/low intensity training. The problem with this is that the athlete increases mass, but not force production. Consequently, relative strength doesn't improve so the increased mass has a negative effect on the speed of movement and jumping ability. The second type, Sarcomere Hypertrophy, is associated with an increase in size of Myofibrils, which involves an increase of contractile proteins and greater force production. This is done with higher intensities (80-100%), lower volumes (1-6 repetitions/set) and maxim effort to move the bar explosively. These results in Functional Hypertrophy, of which a greater portion of the hypertrophy is of the fast, twitch muscle fibers. (See O’Shea research in Table 3.3) 3.6.1 Tihanyi research substantiates selective hypertrophy. According to Tihanyi, through proper selection of intensity, amplitude of movement (small amplitude for slow twitch athletes) and with intense effort by the athlete they can offset their domination of ST fibers and improve explosive strength. Increases of 2.5 times the size of cross-sectional surface area of the FT fibers will compensate by 30-40% for the shortage of fast fibers. The old the athlete is before this type of training is done, the less affect it will have, especially if they have had a long exposure to the wrong training stimulus. The quality of effort should be such that athlete is working at 90% or better of there maximal watts for the given weight on a strength exercise (squat) and 90% of best

watts on an explosive exercise (power clean) regardless of the intensity. (editorial comment: from my own empirical evidence if you want to create an explosive and fast athlete you can not train with slow means) TABLE 3.3 Fiber Type Slow-twitch oxidative Fast-twitch fatigue resistance Fast-twitch fatigable

60 60 30 10

Percentage of 1-RM 70 80 90 40 25 15 40 40 25 20 35 60

100 5 25 70

Muscle Fiber Recruitment Order (As determined by EMG Analysis of the squat) From Pat O’Shea, Ed. D, Quantum Strength & Power Training pg. 53.

3.7

In conversation with Bosco, Chu, and Siff they all agreed that an athlete must have a good training background and strength base that has been developed over a period of years, prior to beginning any intense jumping/plyometric training. Even a highly trained athlete must lead up to this kind of work with the proper preparation. I also came to the same conclusion many years ago through my own experience in training thousands of athletes.

3.8

Cavagna found that once a person was sprinting at 7.5 meters per second this was the threshold for the contribution of elastic strength. To achieve a speed of 7.5 meters per second or greater the athlete must run a 10-meter segment at 1.3 or faster. This normally occurs in the 10 to 20-meter segment. The faster the rate of acceleration, the sooner the threshold for the contribution of elastic strength is reached. Verkhoshansky substantiates this in a study on the effect of short jumps vs. long jumps on running speed. Verkhoshansky found that short jumps of 1 to 5 contacts per set helped to improve acceleration speed up to 30 meters, and that various types of jumps over 30 meters or ten contacts improved speed beyond 30 meters for absolute speed. Bosco and Komi also showed that elastic strength makes a major contribution to force production any time rapid eccentric loading is followed by rapid concentric contraction if the amortization time is approximately .25 seconds or less. It's not only an essential factor in absolute speed, but in jumping with a countermovement, or with a step as well.

3.9

Each training cycle is planned in wave like patterns. This allows for days or weeks with big volume or higher intensity to be followed by a day or week of a reduction of volume, intensity, or both. This allows the athlete to recover. Seldom should big volume and high intensity occur at the same time because of an increased risk of injury or overtraining. Every three to four weeks you should unload the volume and intensity. The lifting intensity shouldn’t go below 70% to 75%. Zatsiorsky has athletes do 60% of their highest volume for the training cycle on the unload week as a good rule of thumb. This can be done very easily by switching the days you do lifting, jumping, and sprinting to Tuesday and Thursday and Medicine ball circuits and tempo on Monday, Wednesday and Friday. By doing this, you reduce the volume of work to the central nervous system and the load on the joints. The extra tempo day will help flush the athlete out and aid in the restoration process. You can lower the intensity by doing front squats or single leg squats instead of back squats and also by doing the power snatch instead of power cleans. The same principle can be applied to the jumping/plyometric exercises. 3.9.1 Weekly volume and intensity for strength exercise can be varied in the following manner for a young athlete: Week-1: 70% 3 sets of 4 to 6 repetitions, Week-2: 75% 4 sets of 4 to 6 repetitions,

3.9.2

3.9.3

Week-3: 80% 5 sets of 3 to 6 repetitions, Week-4: 70% 3 sets of 4 repetitions. These sets don't include warm-up sets. The number of repetitions depends on the exercise being done and the desired training response. Weekly volume can be varied in the following manner for an advanced athlete: Week-1: 70% 3 sets of 4 to 6 repetitions, Week-2: 80% 4 sets of 3 to 6 repetitions, Week-3: 75% 3 sets of 3 to 6 repetitions, Week-4: 85%-90% 5 sets of 2 to 4 repetitions. These sets don't include warm up sets. The number of repetitions depends on the exercise being done and the desired training response. Jumping/plyometric volumes can be varied the same way by varying the number of sets.

3.10

Be careful manipulating the volume of work, intensity and type of exercises. All are critical to the training process and in reducing the risk of injury. Don't raise volume and intensity at the same time. Introducing a new exercise may also increase intensity.

3.11

When you increase volume or intensity you must correspondingly increase the amount of recovery. 3.11.1 The first means of recovery is a well-conceived plan that allows for recovery.

3.12

Frequency of training depends on the volume of training, years of training, phase of training and the time available and how the athlete feels. As a rule, the greater volume of training and years of training experience require more frequency of training not only in days but number of training session in a day.

3.13

For many team sports, the off-season is very short and it may take several off-seasons to progress to the higher levels of training. This is why it is so important to maintain the qualities that the athlete develops in the off-season during the season. If they don't maintain them, they are starting over every year instead of building upon what they have done in the past. Even when working with highly trained athletes, they will start back through some lower level methods, but they will progress through the lower methods rapidly due to their training background. Be especially careful of the young developing athlete. If you try to speed up the training process with a young athlete, they will be injured and the results will be poor. It takes years to adapt to handling the high intensity of weight training, jumps/plyometric training, and speed development. With the young athlete, volume is more important than intensity in lifting and in jumping/plyometrics. Volume is the foundation for higher intensity work (Cioroslan). Remember, you can over-do volume just like you can intensity. (See intensity and volume guidelines under each specific type of training). 3.13.1 You can’t blindly follow training programs from individual sports, because they are able to train year around, consequently detraining doesn’t occur to the extent that it does in team sports. This allows individual sports to reach higher levels of strength, strength speed and speed strength faster than team sport athletes. Although comprehensive models exist for the direction of multi-year training of single event athletes, a coach must be cautious in blindly following these when planning the training of athletes involved in team sports. There are many differences in the training for individual events versus team sports. One of the main differences is that in individual sports you can spend at least 50% more time on developing the physical qualities that most enhance that event. For example, a sprinter can be trained in a very unidirectional fashion with a clearly defined outcome in mind. The same can be said for events such as throwing, jumping, or weightlifting. Although there is certainly a technical component of individual events, the number of uncontrollable variables one encounters are much smaller than seen in team or opponent events. In a team sport, however, your practice sessions are used to develop the skills and strategies that are important to the sport, and not necessarily to the physical preparation aspect. In a team sport there tends to be more multi-directional skill development needed. In general, team sports also tend to show greater injury development due to the uncontrolled environment in which they are conducted. Because of this, team sport participants also tend to spend more time rehabbing injuries in the off season. Considering the fact that a High School team sport athlete may be in season 4-5 months, and a Collegiate team sport athlete

even longer, the individual sport development model must only be used as an aid in understanding the training process for the team sport athlete. If an athlete is lacking a skill in a team sport, it is important for the coach to be able to distinguish whether this is due to poor instinct, or a physical deficit that can be corrected through training. It is very important for the team sport Strength and Conditioning Coach to try to enhance the important physical qualities needed in the sport, while not attempting to replicate the season, or act as the on the field coach. Single Event Athlete

Team Sport Athlete

IN-Season/Competition

In-Season/Competition Period

Preparation Period

Preparation Period

3.14

You can only train what's trainable, so train to the qualities that the athlete possesses.

3.15

You must take into consideration the athletes' height. Taller athletes (6'6">) do more work than shorter athletes do because their time under tension in the same movement is longer. You may have to do fewer reps within a set or fewer sets because of this factor. I.E. 6 reps for tall athletes vs. 8 reps for average size athlete this equals same amount work done per set. Core, stability and mobility are paramount. With snatch grip exercises be careful when lifting the bar from below the knee because their height causes them difficulty in getting into a proper position.

3.16

With a very high level athlete (one who has trained many years and has been training at high levels of strength, power, and speed), there are fewer absolutes in training. Because their body is going where it has never been or performing at such a high level, you’re constantly adapting to their physical state (Francis).

3.17

When an athlete achieves a new personal best, be very careful because he/she is performing at a level that he/she is unfamiliar with. During the next repetition, set or training session the athlete will be excited and will want to match or try to exceed the new PR. Training injuries may occur if good judgment isn’t used at this time (Francis). Anytime a new level of strength, speed strength, or speed is achieved, it takes time for the body to adapt to the new level. A PR is a one-time achievement that may not be consistently duplicated in every workout. Don’t immediately base training on the athlete’s new PR. For example, if an athlete increases their squat to 140 kilos from 125, don’t use 140 to base their training from. Start at 130 and raise it 5 kilos every 2 weeks until you’re at 140. The primary reason is that muscles adapt at a faster rate than connective tissue. 3.17.1 We don't have "Max out strength sessions." Strength and Conditioning coach Mike Boyle summed up my feeling best with this statement "We don't use record boards because record boards simply reward genetics." (NEVER SACRIFICE TECHNIQUE TO LIFT MORE WEIGHT). When we increase intensity and reducing the volume, its is during these cycles that athletes may attempt a new PR. We do not assign a specific day during this period but rather do it on a day that the athlete looks ready then we will let them attempt a new PR. In this way we can judge whether the athlete's ready. If you pass up the opportunity when they are ready, to wait for the assigned day the result may not be as good. It's very difficult to pin point when an athlete is going to be ready for a PR. We don't allow the athlete to keep going up until they miss. We judge how difficult the attempt was and then decide whether they should go up. Another reason why we

don’t assign a specific day to max out is because when you are dealing with emotional type athletes they don't handle failure as well. We do it this way because it insures a better chance of success. Remember they're not weight lifters we would rather leave them 3% to 5% under a true max. We also believe that when doing slower lift i.e. squats you have to be more cautious because the length of time the athlete is under tension. Under no circumstances do we allow athletes with poor technique to attempt any high intensity lifts, jumps, or sprints. When an athlete gets hurt under your supervision it's never considered part of the game like it is if they got hurt playing, you only need .35 cents for one phone call because that’s all the friends you've got when this occurs. 3.18

Age: An athlete’s age is an important factor in individualizing the training program. The adaptability, and recovery ability of athletes is not all the same, and varies according to age. Young athletes need a good training base that is composed of a large amount of work capacity. Russian studies indicate that in boy’s 12-14 years of age and girls 11 to 13 years of age, their nervous system is extremely "plastic." It is most receptive to being influenced by training. Russian sprint coach Ben Tabachnik also felt that boys from the age of 13-16 made the largest percentage of improvement in realizing their speed potential during these years. If training is not directed in the appropriate direction during this time, speed and power potential may never be reached. We view this age of training as the "window of opportunity." This also substantiated by the research of C. Bosco, P.V. Komi, E Bosco, C. Nicol, G. Pulvirenti, and I. Caruso, which showed how the influence of training can have a long term affect on the development of athletes. As an athlete matures and hopefully through training comes close to utilizing all their genetic abilities, they will proceed into the more advanced levels of training. The older athlete recovers slower, and because of the amount of playing they have done, tends to have more injuries, or existing conditions to train around. 3.18.1 With a young or beginning athlete, you want to keep them in the same training program for several months. The only variation is a gradual increase in volume. The beginning athlete needs time to develop intramuscular coordination and proper technique before training loads are increased. Progression needs to be very linear in the sequence of activities. Typically, we initiate training with body weight followed by adding exercises using the medicine ball as the first means of adding external resistance. With young athletes, it is better use a greater variation of exercises, i.e. med ball, body weight, etc. Remember that this constitutes a significant overload for the beginning athlete and develops the quality of body and balance before training the athlete with greater external loads. This approach allows enough time for the adaptive process to take place. Tendons and ligaments take a longer time to adapt than muscles. If they’re progressing, don’t change for the sake of change. Don't be fooled by an athlete who makes dynamic changes in their appearance over a relatively short time for the reason previously stated in 3.18.2 When the athlete begins learning and performing the Strength exercises and Olympic lifts, use little variation as it takes many repetitions to learn the correct technique. Too much variation will slow down the learning process. With strength training let them perform the same routine for awhile. If you don’t, there will not be adaptation because the stimulus hasn’t been applied long enough to achieve adaptive response. The more the athletes progress, the more variety they need in their exercise’s volume and intensity. If they don’t use variation, their progress will stagnate because the stimulus becomes monotonous to the body thus failing to cause adaptive response.

ALL TRAINING SHOULD BE GUIDED BY THE PHYSICAL MATURITY OF THE ATHLETE, A COMPLETE MUSCULO-SKELETAL EVALUATION, AND GOOD COMMON SENSE. ALL ATHLETE'S DON'T FIT INTO NICE NEAT CATEGORIES. THESE RECOMMENDATIONS ARE JUST GUIDELINES. 3.18.3 AGE 13 AND UNDER TESTING: Musculo-skeletal evaluation. WORK CAPACITY: Mobility, Core strength, Stabilization, Medball, & Gymnastics. STRENGTH: Body weight Circuit teaching core stability some athletes may be able to progress to the complex with 10 pound bar. STRENGTH SPEED: Some athletes may be able to progress to learning Snatch Grip Overhead Squat, Front Squat and Jerk squat with stick or 10 lbs. bar for mobility. Learn path clean, & snatch & jerk technique with stick. SPEED STRENGTH: Teach landing mechanics, low intensity, jump rope, Ankle jumps, ankling & skipping. SPEED: Teach active foot games, & running drills. RECOVERY: Teach proper nutrition & active recovery. GOALS: Identify any musculo/skeletal problem early, develop a training base & establish the importance of training. 3.18.4 AGE 14-18 AT THIS AGE THERE BODIES ARE CHANGING SO YOU MUST CONSTANTLY BE AWARE HOW THESE CHANGES CAN AFFECT THERE ABILITY TO TRAIN AND HANDLE LOADS. PERIODICALLY RE-EVALUATE TESTING: Mobility, jumping, speed, & specific speed. WORK CAPACITY: Increase intensity of core work. STRENGTH: These intensity ranges are based on an athlete starting at 14 and progressing through each level. If an athlete starts at 16 then they should start from the beginning with bodyweight circuit and complex. They shouldn't progress beyond the complex until they can do it with 30% to 40% of body weight. Then progress to squats, pulling & pressing movements with larger percentage of volume and progressing to 60%of maximum intensity by age 16. The best training range for athletes 16 to 17 years old is 60% to 80%. Training ranges for athletes 18+ should range from 60% to 90%. Reach strength norms between the ages 18 -20. STRENGTH SPEED: Perfect Olympic movement. SPEED STRENGTH: Jumps range from low to medium intensity, see chart 12.1. SPEED: Improve running mechanics. RECOVERY: Begin with simple means, may need massage for select athlete. GOALS: Initial identification of athletic ability, increase training base, improve maximum strength, perfect explosive lifting technique & create positive attitude toward training. This is the age where they're going to make biggest percentage of improvement. 3.18.5 AGE 19-23 TESTING: Identify key athlete. Measure improvement from previous phase to give training focus. WORK CAPACITY: Be aware of changes in mobility and flexibility. A tight athlete needs hands on mobility and massages. STRENGTH: Intensity above 80% has the biggest affect. STRENGTH SPEED: Larger percentage of lifting volume.

SPEED STRENGTH: Jumps range from medium to high intensity. SPEED: As long as strength, strength speed & speed strength continues to improve, so will their speed. RECOVERY: Have recovery as part of the regular training session. GOALS: Reach strength speed and speed strength norms. 3.18.6 AGE 24-29 TESTING: Compare profiles, to established professional athletes in their respective sport. WORK CAPACITY: Should be at a high level, so it should be easily maintained. STRENGTH: Should be at the highest level, critical to maintain during season. STRENGTH SPEED: Be at the highest level. SPEED STRENGTH: Be at the highest level. SPEED: Be at the highest level RECOVERY: By this time the athlete should have a daily routine. GOALS: Try to maintain strength speed, speed strength and speed from previous age phase but this it is often difficult to do because of the length of the season. Paramount to train a minimum of twice a week in- season. Each year test to measure the rate of decline. 3.18.7 AGE 30+ TESTING: Test to see if they have the physical ability to perform and still adapt to training. WORK CAPACITY: At this stage this quality becomes important to train again. STRENGTH: Maintaining maximum strength is vital if the athlete in this age group is going to be productive in their 30's. STRENGTH SPEED: Olympic lifting now the main form of maintaining explosiveness. May have to modify lifting position and what Olympic lifting movement you use. SPEED STRENGTH: Must go back to low to medium level because age and injury. SPEED: Depends on maintaining Strength Speed and Speed Strength. RECOVERY: Critical at this stage of the athlete's career. Have a plan that includes a massage schedule & control practice time (for more detail see section 19). GOALS: In-season training becomes the biggest determining factor to extending their productive playing years. 3.19

Gender: Male and female athletes will adapt to training in different ways and will typically require different programs. One reason for this is due to different hormonal profiles between the genders. For example, research has shown a female’s level of blood testosterone only rises about 10% following resistance training to the male’s 50% rise. (Harmon Brown) Overall, females have less testosterone than males. Because their blood testosterone doesn't rise significantly you not see the drop off as much in the second half of the work out that a male experience. The result of this is two-fold, a longer period of time is required to develop lean muscle mass and body fat percentages will be higher. Thus, it is advisable to keep females in the work capacity and strength phases longer than males. Coaches need to monitor female athletes during heavy training cycles to insure that amenorrhea is not occurring and be aware that during menstruation some experts believe ligament strength can be compromised. Another case for different programming concerns a few important musculoskeletal differences. Through studies and observations it has been noted that females are more quadriceps oriented than males which may cause them flex at the knee before the start of a movement or lift that should be performed using hip extension (Marguerite, Holloway, Guillermo Metz, Tim Hewett). Because of this orientation females have a hard time maintaining the alignment of knees over toes when landing a jump. Their hamstrings are simply not strong enough to absorb the landing of the jumps. A study done on 800 military trainees

suggest the lower general fitness of women may be to blame for their higher rate of injury (Fitness, Not Gender article). This information suggests that women should stay in the work capacity and strength cycles and do a greater proportion of exercises like RDL’s, reverse hypers and back extensions until hip and back extensor muscle strength reaches the levels of our norms. Being taught the proper jump technique along with sprinting and squatting would help strengthen the hamstrings and lower female’s knee injury rates (Metz article, Hewett program). In addition, females would establish more control of their ankles, which seem to be 25% more likely to be injured, compared to males (Tim Hosea- Ankle injuries in Women). There is empirical evidence and some sketchy research that seems to indicate that females have a significantly lower capacity for eccentric loading and can handle only 2/3 of the compression forces that a male can bear (seminar with Stuart McGill). This will impact volume, intensity, recovery time, and choice of jumping exercises when training the female. These factors, along with the increased “Q Angle” and the proportionally smaller notch their ACL’s travel through provide some explanation into the increased incidence of ACL injuries in female athletes (Holloway article) 3.20

Test Results: The primary and most important tool for creating the training program of any individual is the initial evaluation. This is well covered in the Testing/Evaluation section of this manual.

3.21

Muscle Fiber Composition: This could be one of the most important factors when planning a training program for any individual. The type of training that you prescribe with regards to dominant fiber type is especially important in Strength-Speed phases and beyond. The following guidelines are for athletes who possess different neuro-muscular qualities. You can use a combination of three uncomplicated field tests, a 20-40 yard sprint for speed, an over the back medicine ball throw for power, and 5 hurdle jumps for elastic reactive strength to determine slow or fast twitch athletes. Once an athlete is prepared, always keep in mind that you have to individualize, and differentiate between training the Slow Twitch athlete, and the Fast Twitch athlete. You must further differentiate between training them on Strength movements and Strength Speed movements. 3.21.1 Strength movements are typically slower, and include squats, pulls, and presses. StrengthSpeed movements are explosive and include Olympic Lifting movements, and loaded jumps. These are not absolute rules, but research and our practical experience have shown when they are applied taking into account the individuals fiber type pre-disposition they obtain better results. Slow Twitch Athlete A slow twitch athlete lacks the genetic potential to reach the elite levels of power or speed of an athlete who has a much higher percentage of fast twitch muscle fiber. It is paramount to start an athlete at a young age (12-14) with the proper training methods to increase their chance of reaching their genetic potential. If you missed this window of opportunity with an athlete, you limited the chance of influencing their nervous system and optimizing their potential. See 3.18 Slow twitch athletes will benefit more by improving maximum strength squats, pulls, and presses, and strength speed exercises (Olympic lifts & loaded jumps). Higher levels of maximum strength and strength speed will help them to initiate movement faster. See Vittori's Speed Continuum. When training strength exercises (squats, pulls and presses) the ST athlete will also generally be able to train more frequently at higher intensities. Due to their ability to sustain efforts, they will always be able to perform more reps at a given percent of their maximum, when compared to the FT athlete. This is why it is paramount for a (prepared) slow twitch athlete to train strength movements at least 80% intensity and above. In practical terms the ST athlete needs to go up and do a few singles or doubles in the 90% intensity zone more frequently about every 4-7 days in strength exercise. Only at these thresholds will the fast twitch fibers (IIb) be stimulated. See O’Shea’s chart. Of greatest importance to both the FT and ST athlete is the maintenance of bar velocity above 90% of maximum at any given load. Reduction of bar velocity is an indicator of fatigue of the fast twitch motor units. Extending sets beyond this point will only result in greater fatigue and likely hypertrophy of slow twitch motor units. Quality of the repetition and maintenance of bar velocity is always a dominant factor in

determining appropriate volume of work at a given load. Allowing the ST athlete to grind out low quality repetitions in a set only reinforces the inherent nature of the slow twitch athlete to want to economize and extend their efforts. . If you are training to improve the quality of the effort, this would be a mistake. Research by Tihanyi confirms this. Fast Twitch Athlete FT athletes have a finely tuned nervous system and demonstrate a higher utilization of their nervous potential in every repetition they do. These athletes are the “elite” of the speed/power sports, and adapt very readily to strength/explosive training. The FT athlete produces high quality efforts, but cannot sustain these efforts or tolerate large volumes of high intensity. These athletes need to be stressed more with variations of exercises and daily/weekly training volumes. Challenging their nervous system with high intensities (90+) too frequently may rapidly cause overtraining and injury. An improvement in these athletes is accomplished by stimulating the neuro-muscular system without breaking it down. When training fast twitch athletes in strength movements, you should hit higher intensities (90%+) less often because they already selectively recruit the fast motor units, and the stress of heavy training is not necessary, and even inadvisable because it may cause overtraining. In practical terms the FT athlete needs to go up and do a few reps in the 90% intensity zone about every 7-12 days in a strength exercise (Cioroslan), but only a very small percentage of his work is at this level. 3.21.2 Explosive Movements: Slow Twitch Athlete I’m in agreement with Bosco’s assessment that slow twitch athletes are going to benefit from lower intensities when doing explosive exercises like loaded jumps using a lesser percent of their body weight and doing 5 to 10 repetitions per set. A large percent of their Olympic lifting should be done at 60-80%, intensity and fewer sets (3-6), but more repetitions per set (3-6). The repetitions stated are merely guidelines. When ST athlete do strength speed movements at 80% +, they should not exceed 2 repetitions per set to insure bar velocity. To insure a training affect the ST athlete must give a maximum effort with each repetition. Bosco through his research with ergo power measuring device establish that the power must be maintain at 90% maximum bar velocity at a given load being to get a positive training affect. If there is the slightest drop of quality then immediately stop that set regardless to whether they completed the repetitions that were prescribed. If you continue to train them with poor quality then you’re only reinforcing the incorrect neuro-muscular response. These lighter intensities insure that they keep the bar velocity high. Bosco and Tihanyi research confirmed our observations that slow twitch athletes need larger amplitude of movement (a deeper flex of the legs). The reason they take a deeper flex is because they need more time to develop tension because slow twitch fiber are not as efficient in producing force rapidly especially with short amplitude movements (Tihanyi). Tihanyi research has also shown that the bigger amplitude of movements are less in effective recruiting the fast twitch fiber, this is why should do at least 40% to 70% of their Olympic lift power snatch and power cleans and jumps with short amplitude to develop starting/strength (impulse). It teaches them to develop force quicker. This is not a necessary consideration for a fast twitch athlete (See Section 21). The same is true of jumping/plyometric training for the slow twitch athlete, lower intensities (less weight on load jumps, lower hurdles, and box heights) shorter amplitude and higher volume. The reason is that the slow twitch athlete's rate of force production and the quality of muscular contraction aren’t as high. They need to train at lower intensities to maintain the velocity of movement and repetition to reinforce the response for adaptation. When the rate of force development is the dominant quality being trained, you’re primarily influencing the nervous system. Fast Twitch Athlete When training FT athlete in the strength speed exercises (Olympic lifts) most of their training will be between 75% to 90% intensity, with fewer reps per set (1-4), more sets (4-8). These higher intensities insure that their natural qualities are being reinforced. Doing fewer repetitions per set allows the FT athlete to maintain the quality of their effort. For speed strength exercises (jumping/plyometrics), their rate of force development is so much greater that once they establish an effective training base with higher volumes of low and

medium intensity jumps, they need to be challenged and respond well to the higher intensity jumps. An example of the above could be given by comparing an Indy Racecar (the fast twitch athlete), and the family sedan (the slow twitch athlete). The high performance Indy Car can run at 200 miles per hour, but only for short periods. The family sedan can run at 70 miles per hour all day. Be careful training highly explosive/fast twitch athletes, especially the younger explosive athlete, because they display high levels of athleticism. Their ability may hide their deficiencies and it's real easy to start this type of athlete with too high intensity of training without the proper preparation. Because their force out-put is much greater, they can be at risk of injury if these deficiencies aren't dealt with. We've also found these athletes may not hold or stabilize positions well.

3.22

Injury History: Injury history can mean addressing preexisting injuries that an individual may have, or it may mean spending some extra preparation time on an area which is pre-disposed to injury because of sport/event. In either case, the bulk of this type of work should be included in Work Capacity, and Strength phases. It is important to note that in the case of preexisting injuries, the coach must make sure that the condition is fully addressed before the athlete goes onto any more advanced training. Below is a chart, which lists areas of common injuries for different sports.

Most Common Injuries of Sport Shoulders Neck

Back

Hip

Knees

Ankles

Wrists

Elbow

Core

Football Hockey Soccer Basketball Volleyball Softball/Baseball Wrestling

3.23

Style of Play: Addressing Style of Play is really just about observing, and understanding an individual athlete as they compete in their given sport. For example, if you have an athlete that is just never going to be a very fast player, you are probably better off developing other qualities that will help them on the athletic field. Remember that the job of the strength coach is to help athletes utilize their genetic potential to its maximum.

3.24

Stability on the Team: Keep in mind that an athlete's first priority is to obtain a position on a team. During this beginning process the strength coach must try to get the athlete to their maximum performance while they are trying to obtain this position. Once the athlete is securely on the team, you must train them to be able to sustain their position by playing to their potential and above every year. In some cases if you are training an athlete that must secure their place on a team, survive pre-season cuts, or secure a scholarship, you must have them in peak shape in the pre-season, and can not rely on any amount of "playing into shape".

3.25

Adaptability and Recovery Ability: Some athletes will recover sooner than others. Some athletes can handle greater amounts of volume and intensity. It is important for the strength coach to be able to delineate between these traits. As an athlete progresses in their training they should have minimal soreness. The young athlete will adapt and recover more quickly due to the high level of hormonal activity in their bodies. The older an athlete gets the more the adaptation and recovery process slows down. Much more time will be needed for both. Recovery days, weeks, and modalities should be added into the program. Recovery will assist adaptation. The muscles will develop quickly compared to the tendons and connective tissue, so intensity and progression should be gradual. Sprinting activates the nervous system very well and volumes should be kept at a minimum when training all the other components. 3.24.1 Means of Recovery: Recovery must be built into the training program of the athlete. As discussed previously in the book methods of recovery include rest, active rest sessions, tempo runs, massage, sauna, and hot-cold baths. Recovery can also be built into training by including days of low volume and intensity of exercise.

3.26

Available Facility: This can play havoc on your programming. The strength coach must be able to adapt the training to the facility. Use your imagination with what you have to help develop the athletes. Everyone doesn’t have an indoor track for sprint drills or jumping, so use the hallway or go outside on the grass. Use the natural surroundings. Use hills for resistance and over-speed training.

3.27

Quality of Supervision/Coaching: Don't coach what you don’t know. If you are in over your head then you do more harm than good. Don’t put the athletes at risk by putting them in uncomfortable positions that you can’t teach. Use progressions, it’s the easiest and safest way to direct training. Make yourself better by reading and studying all aspects of training and keep an open mind. Once you start to think you know it all, then you are no longer a coach. A supervisor stands around and watches and offers no advice. The coach must be able to evaluate and technically teach all aspects of the training program.

3.27

Sport Specific: The most important concept to keep in mind when training the athlete is to adapt the program to the individual needs of the athlete, not the athlete to the program. The term "sport specific" is a grossly overused term, and often misused to mask a general misunderstanding of the developmental process of the athlete. "Sport specific" considerations are only one of many variables that factor into the development of a training plan/program. Develop norms for the qualities that are needed for the sport to guide the training process. Basically, if you improve mobility, stability, strength, strength/speed (explosive power), elasticity/reactivity, and acceleration, and the athlete possesses an instinct for the sport, their performance will improve. If they don't have the instincts, no training will make them a better performer. Instincts for a sport are defined as possessing the proper quick reactions and decisions to a game situation. A theoretical way of explaining this is to use a mechanical device like a racecar where results can be measured absolutely and there are no variables like teammates, coaches, or emotions that are typically used to explain performance difficulties. The owner of a racecar must decide if performance is suffering because the car lacks mechanical efficiency, or if the driver lacks skills/instincts. If the car lacks mechanical efficiency, then running it at full speed over and over is not the way to improve it. Like the strength coach the specific components that can improve the efficiency

must be addressed, before the car will run faster. If the owner, however, changes the mechanical aspects of the car and it still does not improve, than he knows it is the skill of the driver that is the problem. It is the same with athletes. A strength coach can improve all the physical qualities that make up a sports skill, but they cannot teach instinct. You can have two athletes with exactly the same physical qualities, the one with the greater instincts for the game will always perform better. Unfortunately, as in the case of changing a driver, you can't make up for lack of instinct through physical training. 3.27.1 The most specific type of sports training is to play the game. Most High School seasons now last 4-5 months and the College and professional seasons are even longer. This is a very long period of sports specific training. If an athlete fails to improve on a specific skill during this long period, you must look at the underlying physical qualities that make up the skill, rather than just repeating the sports activity to improve them. This will not only fail to address the problem, but will also lead to overuse injuries. Doing more of the same can not improve the player. Applying the above theoretical model can lead us to see that an athlete could lack a common physical quality, which must be addressed in your off-season training. In this case maybe it is the strength and stability of their gluteal group which helps them to move laterally. Or maybe it is their basic leg strength that affects initiating movement. Or maybe if they fail to continue acceleration after 15 meters while sprinting they need more basic elasticity/reactivity exercises. Sport Specific Training can be a small amount through out the training process i.e. lateral agility. Always keep in mind that the sports we are training are power dominated, so Olympic lifts, jumps/plyometrics and speed work are a form of Sport Specific Training. Your movement patterns and work to rest ratios for specific conditioning occur in latter stages of off-season training. But I see to many coaches sacrificing building a good training base in the name of "sport specifics", and never addressing the underlying problems. We have seen other Strength and Conditioning Coaches follow a general, non-specific strength program where the whole team is trained the same way with no power component using machines with no regards for individual needs or weaknesses of the players. Machine training is so non-specific to athletics and normal everyday activity that it actually de-trains the nervous system because it discourages normal patterns of synergism and recruitment of the muscle groups. These coaches then try to make up for a lack of task appropriate training in the initial training cycles by using very sport specific skills like repetitive pattern running for wide receivers to improve the sports skill. This is the perfect illustration of the misuse and misunderstanding of the variable of sport specificity. 3.28

Sport: As previously stated, because of the commonalties of athletic preparation and needs across sports, planning training programs according to the sport participated in, really means individualizing training for a particular athlete. This is determined by looking at the specific needs of the athlete following their initial evaluation. If the athlete has been previously trained, or is currently training, then there should still be points at which assessments occur, and problems addressed. When designing programs by sport there should be a consideration of far the athlete has to sprint (duration), and how hard (intensity). (See Figure 3.2 Carlo Vittori’s Speed Continuum). Another example of special consideration would be whether more jumping takes place vertically or horizontally. At the end of this paper subtle variations of training for different sports will be given. If you break down the basic needs of most team sports, and many individual sports you will see that many commonalties exist; possessing the ability to accelerate over short distances, being able to explode vertically or horizontally, and being able to change directions well is basic to all sports. These similarities require common training needs and preparations. Specific endurance is the primary difference between training for different sports.

3.29

Position: The following figure, based off Vittori’s Speed Continuum, reiterates the commonalties that different sports and positions with-in sports may share in terms of speed. Sports requiring short or small distance accelerations will improve more by increasing explosive force. Sports that require speed over more than 10-15 yards should progress form the explosive to the reactive/elastic part of speed work. As

an example, the key to a Lineman's performance in terms of movement is explosive strength. DB's, and Receivers, need to progress beyond explosive strength to elastic/reactive force and will do their sprint work over greater distances such as 15-40 yards. Linebackers and Running Backs are hybrids and should emphasize the component that is limiting their performance. These qualities don’t only relate to speed of movement but also aide in other skills within a sport. Here are two examples. Strength and Strength-Speed are pre-dominant for any sport that requires moving an opponent forcefully out of the way i.e. football and wrestling. Conversely volleyball or basketball players don’t utilize elastic/reactive strength for sprinting, as much as they do for vertical jumps and repeat vertical jumps. CARLO VITTORI'S SPEED CONTINUUM ADAPTED TO SPORTS Figure 3.2 ACCELERATION PHASE

ABSOLUTE SPEED PHASE

EXPLOSIVE FORCE

Football Line Men *Basketball *Volleyball REACTIVE & ELASTIC FORCE #Wrestling #Hockey Soccer -Goalie

Football: When developing speed for these positions, 70%-80% acceleration, 20%-30% absolute DB's, Receivers Special Teams. RB's & Linebacker Baseball & Softball Soccer 0 10 M 20 M 30 M 40 M 50M M 60 M 70 M 80 M+ * These sports are very explosive but require an elastic/reactive component for vertical jumping. # These sports also involve a large Lactic Acid Component; 3.31.1 It is always best when designing specific programs for different sports to follow the Principles of the Pyramid, and our general models already well described in this book. Refer to our menu of exercises table 3.4, and basic models for the majority of the training plan. 3.30

ALWAYS BUILD A PLAN OVER A PERIOD OF YEARS, NOT WEEKS OR MONTHS. BUILD THE BASE FIRST. BE READY TO MAKE ADJUSTMENTS IN THE ATHLETE’S TRAINING PROGRAM DEPENDING ON HOW THEY'RE ADAPTING TO THE TRAINING PROCESS. DON'T TRY TO PROGRESS THE ATHLETE BEYOND THEIR ABILITIES.

Volleyball: In testing check the shoulder girdle, and ankles as these two areas are very prone to injury, and check core stability as it is important to lateral movements; (See Sec 1.4-1.5 on scapula) Section 1.6 of the manual should be referenced about knees. Build stability and strength in the rotator cuff group, especially for hitters. Stability and strength in ankles should be accomplished using calf exercises, Dard, Band Inversion and Eversion, and 1 leg 4 point touches. Medicine Ball Tempo using 10 meter down and back, or lateral slides. Power Snatch and Clean Grip Power Snatch from Block Mid-Thigh are the most important Strength-Speed exercises. This can also be done with a split, or from the hang using Dumbbells. Muscle Snatch, and Snatch Combo variations should be introduced early to prepare the athlete to Power Snatch. Push Press with the bar, or dumbbells can be included as exercises to enhance blocking at the net. Volleyball players need the ability to jump quickly, and Blockers should do jumps with the arms overhead. All Jumping should be vertical. Exercises should include Static Vertical Jumps, Slide to Vertical Jump, and Step Close Jumps. Sprint work should include scramble-ups for back row defensive players, and lateral bound to sprint or vertical jump to sprint for all players. Sprints should be very short, 510 meters at the most. In the final phase of training just before the season begins, a component of "jumping Endurance" should be added. Drills like shuffle-shuffle jump, lateral exploding step-ups on a short box, and on-off box could be performed using a protocol of 20 seconds work to 40 seconds rest. Note that studies by Hakkinnen have shown that it is very important to maintain Strength levels during the season, as this is the foundation for Explosive Power. This indicates that a percentage of Heavy to Medium Heavy lifting must be maintained in-season. Also, during the season choose exercises, which will enhance power without beating up the athlete. These exercise should include Clean Grip Power Snatch from block at MidThigh, and Jump up onto a box with a step down. The volley ball player does not rely so much on strength as they do strength speed, and speed strength. Because of this, the volume should be somewhere in the mid-range of strength reps per week.

Soccer: Jerry Canavan a former soccer player and now a coach gave us valuable insights into the physical demands of soccer. We trained Jerry and later he did an internship with us at VSF. During the evaluation it is important to look at the flexibility and mobility/stability of the hips. We have found that many of our young soccer players experience tightness in the lateral portion of the hips from kicking across the body, and from kicking more with a preferred leg. (See evaluation and training sections for this area). Check the Hip Rotators, and perform the dynamic hip stability test (section 1.3.6). Check for kyphosis, which is common, because players are frequently hunched over looking down. Goalies should include some stability training for the rotator cuff group, and depending on the athlete may need to include some grip strength development during Work Capacity. As in Volleyball, the ankles of Soccer players seem to be particularly susceptible to injury. Therefore, all kinds of Calves, Seated calf raise, Dard, Inversion, Eversion, and 1 leg 4 point touches should also be included. It also a good idea, especially in young players to include some easy barefoot running, especially in warm-up. In addition to tempo runs of 100-200 meters, intervals of up to 300 meters can be utilized. There should be an emphasis on developing core strength in order to endure and absorb physical contact from demands of the game: shoulder tackles, block tackles and aerial challenges. Power Snatch is a better choice than Power Clean because it has a better speed component, and the resistances, which the athlete will encounter while playing, are not as great than say a football player. The application of the Power Snatch to the Goalie is also obvious. The Power snatch should be performed from the mid-thigh, and can be caught in a split. Leg work should focus on single leg Squats; because the majority of soccer techniques take place on one leg. It is recommended that soccer players perform pressing movements while standing in a split position. This will help simulate a throw-in. Goalies should include static jump-ups with a soccer ball tucked beneath the chin, and extended to arm length when they jump, and lateral jumps. Sprint work should include scramble-ups, jog burst and lateral bound to sprint, vertical jump to a sprint, and In & Outs for all players. Sprint work can be from 10-40 meters, but a strong emphasis should be placed on 10 meter sprints, specifically attackers (80% of all sprints in soccer take place between 1-10 meters), outside mid-fielders and

defenders should also include 30-40 meter sprints. Goalies sprinting should not more than 10-20 meters. Because Soccer players are relatively lighter athletes, they should be able to progress towards the more advanced Elastic/reactive drills for improving ground contact time, and absolute speed. Since soccer has a strong component of speed-endurance, repeat sprints of 30 meters with a walk back recovery should be utilized to develop this quality. Strength is not needed as much as strength speed, speed strength, and speed for soccer players. So, the volume of strength work should be lowered into the midranges or reps/week for soccer players. Wrestling: Testing for Wrestling must include looking at hip mobility, and core strength/stability. Stability work should be focused strongly on the core and include work on a balance beam, or balance board to train staying low and in control of the core muscles. In addition to this, standing Abdominal Pulldowns, Woodchoppers, Reverse Woodchoppers, and standing Abdominal Pull-up help prevent hyper-flexion). All these exercises must be utilized to help teach strengthen and control in many on different planes. Additional Neck, and Grip work could also be included. All forms of Supine Bridging are important. Complex 1 and 2, and Dumbbell Complex 1 and 2 should also be included to increase muscular endurance, and prepare for more explosive lifting to come. Specific conditioning for Wrestling should include tempo runs of 100 and 200 meters, and may include interval runs of up to 400 meters. Wrestling has a strong lactic Acid influence, but it is not an aerobic sport. Upperbody strength training work must include a lot of pulling/rowing type movements. Wrestlers need to progress to doing Power Snatch, Power Clean from the Floor include all types of pulls, and pulls with a pause to help prevent hyper flexion. It is very useful for wrestling to also perform both of these movements with a split, and with dumbbells. A good adjunct to these lifts is performing explosive medicine ball throws backwards overhead. They also need to Single Leg Squats, and Lunges are very important for wrestling. Wrestling may be the one sport where it is advisable to include biceps and grip work also; Isometric work should be included in the strength phase. Jumps should include Stair Jumps, and Exploding Step-ups; Jumping should include jumping out into a high jump pit.

Sprint Work should be no more than 10 meters, and can include scramble-ups, and lateral bound to sprint or vertical jump to sprint. Since wrestlers almost never take more than two-three forward steps in a match, agility drills such as star jumps may be more specific for developing speed. During the peaking phase circuit work using 30 sec work, and 30 seconds rest should be included to develop the lactic acid system. Another useful protocol for the pre-season and occasionally for the in-season program is to perform 1 explosive movement every 5-10 seconds for 2-3 minutes. (the duration of a period) A short rest, equivalent to the normal time between periods is then performed. Following the rest, 1 –2 more bouts can be performed. The single explosive attempts will improve the ATP-PC system, at the same time the cumulative effect trains the Lactic Acid system. For quickness flip-flop would good along crab drills. Hockey: Important areas of the body to examine in testing include: the shoulders, which are prone to rotator cuff injuries; the neck, which is prone to collision injuries; the knees which incur common ligament injuries; the hip, and ankles, which incur injuries from lateral pushing on the ice; and core stability and strength which is important to support the spine during bodychecking, and to counteract the tremendous rotational forces, and poor posture which are common to the sport. We have also found tight hip flexors to be very common to the sport. Include specific strengthening/stability exercises for each of the above areas. These exercises are outlined in this book, with the exception of the neck which should be strengthened using flexion, extension, and rotation movements against resistance in all planes. All types of rotational strengthening movements mentioned in this book are advised; Specific Abductor and Adductor strength must be developed. Useful tools are the slide board, the Cross Over Step-up exercise, and the Lateral Lunge. The 4-Way Hip exercise performed with thera-band, or with a cable form a weight machine is also recommended. The Power Clean is more recommended for Hockey than the Power Snatch because there is no over-head component in the sport, and because the Power Clean will help to prepare the body more for collisions. The Power Snatch can be added, however to help counteract the poor posture which can be developed in hockey athletes. Both lifts should progress to a Hang below the Knee position. This will help to develop the stretch reflex mechanism of the hamstring, which is important for skating speed. Both lifts can also be performed using the split. Jumping should include all Starts/Acceleration Single Response movements listed in Table 3.4. Jumping should progress to include Elastic /Reactive exercises which are appropriate for the athletes bodyweight and strength level. Sprinting should be from 10-40 meters, and should incorporate all types of starts. Acceleration is the pre-dominant quality to be developed. As in Soccer, speed endurance

work of 30-meter sprints with a walk back should be included along with repeat sets of hill runs.

Hockey has a tremendous Lactic Acid component, so prior to the season approximately 80% of conditioning should be specific dry-land circuits using 20 seconds work, and 40 seconds rest. Work/Rest sprints using a stationary bicycle are also very useful, but should not be relied upon as they increase the shortening of the hip-flexors. Hockey is an intermittent game lasting more than 2 ½ hours, with rest periods of 2-5 minutes between each 30-80 second shift on the ice. To imitate this type of action, run up a 50 to 80 yard hill with a walk back for recovery. This should be done with 6 reps per 6 minutes, rest 5 minutes then repeat. Aerobic work to raise the VO2 max of an athlete is important to help increase the ability to recover from anaerobic work. A good conditioning circuit for hockey is based on one created by Steve Javorek: Step Up w/DB Press x 5 each leg 10 sec. rest DB Raise to Armpit x 10 10 sec. rest DB High Pull from knees x 10 10 sec. rest Squat to Press w/Jump x 10 15 sec. rest Split Jump w/DB to Armpit x 10 20 sec. rest DB Muscle Snatch from Knee x 10 Perform the Circuit 3x Baseball/Softball: Testing for Baseball must include looking at hip mobility, core strength/stability, and most importantly the scapula/rotator cuff area. Thoracic Spine mobility must also be examined. (See Section 1.4-1.5). Stability work should be focused on the core, and the throwing muscles of the rotator cuff group. Rotational and standing trunk work is of the utmost importance to aid in throwing, and batting. Include exercises such as, Standing Abdominal Pulldowns, Woodchoppers, Reverse Woodchoppers, and Fast cross Body Abdominal Pulldowns. Special overhead chopping movements using a converta-ball or a medicine ball in a net bag are also very useful. The more experienced athlete can also include some one arm throwing exercises with lighter/smaller medicine balls. Dumbbell Complex should be included along with regular Complex. Single Leg Squats, and Lunges are very important for Baseball.

It may be advisable to include biceps and grip work for some players, particularly females. Strength-Speed movements can include Clean-Grip Power Snatch from the hang or block at mid-thigh. Power Clean should progress to the Hang Below Knee, or from the Floor for position players. Performing these with a split is particularly useful. Push Presses, and even split jerks with dumbbells are useful for power and stability. Jumps should include Split Jumps, and Exploding Step-ups. 1 leg box jump-ups landing on two legs is important to prepare pitchers for the extreme eccentric stress experienced while landing from the delivery stride. Fielders may also include lateral jump outs into a high jump pit. A combination of short explosive jumping, and elastic/reactive exercises should be included. Sprint Work should follow our normal progressions and include both explosive short work to help in breaking after balls, and the first moves of base running, and longer sprints of 30-40 meters to improve base running and fielding. A lateral start should be used for some sprints to help in base running. It is also a good idea to include longer sprints with a turn to help improve sprinting from home plate to second base, and from second base to home plate. It is very important to follow the lateral speed progression for baseball/softball.

Table 3.4 Work Capacity

1) Tempo 2) Med ball 3) Abd progression 4) Body cit. 5) Stabilization See All of section 2.3 6) Scapular 7) Running Drills Preparing The Lower Leg For Jump & Speed Training 8) Various calf raises, double and single leg, with high volume, and light loads 9) Dorsi flexors should also be trained by walking toe up, using the dard, reverse toe raises 10) Ankle Extension & Reactive :Jumping Rope, Ankling, Ankling done with a weight belt, Ankle jumps, Ankle jumps moving forward, Ankle jumps with a weight belt, Skip bounds, Straight leg bounds 11) Explosive Power: Static Jump ups, Sq. jumps, & Split jumps.

Strength

Strength/Speed

Speed/Strength Starts/Acceleration Single Response VJ Complex 1) Static jump ups, Counter See teaching progressions: 6-10 movement’s Jump ups 1) Squats Forward, backward, with Snatch: 2) Front sq. twist, with ball, single leg, 3) Single leg squat 1) Muscle sn + ovsq w/weight belt. + press 4) Lunges 2) Squat jumps with body 2) Pow sn + ovsq 5) RDL'S weight only & standing long 3) Power snatch 6) Snatch rdls jumps up stairs, Exploding vary position 7) Pulls (can be Step-ups & wave squats 4) Push Press + Ovsq 3) Explosive Med ball throws done with a pause 5) Half drop snatch 8) Yuri pulls 9) Slow Pulls Second year 10) Single Leg Pulls Clean: Repeat standing long jumps, 1) Muscle Clean 11) Goodmorning hurdle long jumps, 8"to 18" 2) Clean combo 12) Press & you can do squats jumps 3) Power clean 13) Chek press loaded for a males who can vary position squat 1 ½ x body wt, & for a 4) Pc + front sq to females who can squat 1 x push press body wt

Elastic/reactive jumps for improving ground contact time of repeat vertical Jps.

Starts/Accel Mech. Elastic/reactive jumps Drills for improving absolute speed 1) Wall March/Run Repeat squat jumps with Preparation, see #4.10 for 2) A Drills small amplitude with up to preparation 20% body weight, on off box 3) Med ball On off box (see 12.10.2 4) Skip Bounds (see 12.10.2 for height) & for height), low tuck jumps 5) Resistance tuck jumps partner, harness, & 12" to 18" hurdle jumps Second or third year & split jumps. hills, & sled 6) Resisted Bounds Second or third year Box to box, hops in place, 7) Various Starts contrast jumps, complex Box to box, hurdle jumps method see 12.10.3 over higher hurdles, low backboard touches and for Absolute Speed hops in place, single leg basketball center & the Drills run low foot lift and Purdue drill. See 12.10.2 1) A Run bounds up hill & split 2) Fast leg Drill, jumps 20 to 40% body wt. 3) Butt kicks into a Third or fourth year Contact times for hurdle run jumps should be .14 for Must single leg bwt x3 4) Straight leg non-sprinters and .12 for before doing hurdle hops and Bounds & Bounds sprinters to affect absolute in-depth jumps and in-depth Sprints performance stuff. see 12.10.2 For height 1) Straight leg Power Snatch & Squat jumps use 10 to 50% of hurdle Third or fourth year bounds into a run Power Cleans from of body weight. The bigger 2) In & outs Split jumps 40 to 60% Warning high blocks for the resistance & the 3) Over speed body wt. starting strength. amplitude, the more A large athlete or athletes 4) Sprint Or snap Clean or explosive str. Less resistance who have a history of back 5) Fly in Must single leg squat bw snatch & smaller amplitude more or lower extremity injuries 6) Sprints w/5% of x3 before doing timed low elastic str. The resistance can should not do hopping hurdle hops. Timed hops body weight belt Pressing: be barbell, plates, and (single leg jumps). it takes for 20 meters, and Can be done behind dumbbells held in the hand. many years of training to bounding or in front of the be prepared to handle the head Third year stress from hops see 12.10.2 for height of 1) Push press (can be Squat jumps 30 to 80% body box and hurdle done with pause for weight. Advanced athletes starting str.) hold 5 to 10 kilos in each 2) Push jerk hand and do them with 90 to 3) Jerk 180 turns and frog jumps.

ORDER OF DEVELOPMENT BASKETBALL [SPEED] 1. Accelerations Fast-break

Penetration

2. Specific End. 3. Change Of Direction Fast Pace Game All Phase Of The Game _____________________________________ [STRENGTH SPEED] [SPEED STRENGTH] 1. Starting

2. Explosive

3. Elastic

Rebounding Rebounding All Repeat Jumps Shot Blocking Shot Blocking & Jumps With A Dunking Dunking Step First Step First Step ____________________________________________________ [STRENGTH] 1. Maximum/Relative

2. Eccentric

3. Static

Establishing Position Deceleration Positions Fight Through Picks (Stopping) (Holding) _________________________________________________________________ [WORK CAPACITY] 1. Rehabilitation Injury Specific

2. Body Composition Career Longevity

3. Joint Mobility Reduce Chance of Injury

4. Strength Endurance 5. Core Strength/Stability 6. Aerobic Rebounding & Positioning Reduce Chance of Injury Recovery ______________________________________________________________________________ Qualities must be developed sequentially. Under developed base work capacity qualities can inhibit the development of athletic strength, power, and speed. I.E. poor core strength affects lifting posture and the ability to support loads needed to develop strength. All the physical qualities are insuperably linked and cannot be considered as independent of each other. Human performance depends on the correct "blend" of physical abilities.

ORDER OF DEVELOPMENT FOOTBALL [SPEED]

1. Accelerations 2. Absolute Pass Rush Deep Routes Pursuit Special Team 3. Specific Endurance 4. Change Of Direction 2 Min Drill All Phase Of The Game No Huddle Offense/Defense

[STRENGTH SPEED] [SPEED STRENGTH]

1. Starting Coming Off The Ball

2. Explosive First 10 Yds Blocking/Tackling

3. Elastic Kick & Pass Coverage

[STRENGTH]

1. Maximum/Relative Establishing Position Re-initiates Drive

2. Eccentric Deceleration Change Direction

3. Static Holding Proper Blocking/Tackling Posture

[WORK CAPACITY]

1. Rehabilitation Injury Specific

4. Strength Endurance 2nd Half Strength Reduce Long Series

2. Body Composition Ethic Career Longevity 5. Core Strength/Stability Chance of Injury All Aspect of the Game

3. Joint Mobility Reduce Chance of Injury Speed 6.Aerobic Recovery Preparation

METHODS OF DEVELOPING THE COMPONENTS AND SUB-COMPONENTS THAT MAKE UP ATHLETE PERFORMANCE SPEED 1. Accel. Up Hill Sleds 3. Sp Endurance Short Sp. Ed. Sport Specific Circuit

2. Absolute Down Hill Ins & Outs 4. Specific Lateral Movement

[STRENGTH SPEED] [SPEED STRENGTH] 1. Starting Cleans & Snatch From Mid Thigh, Short Jumps, Jerking Movement With Pause

2. Explosive All Olympic Lifts 60%/85% Weight Jumps

3. Elastic Hurdle Jumps Box Jumps In-Depth Jumps Back Board Touches

[STRENGTH] 1. Maximum/Relative All Type Of Squats, Presses & Pulling 1 To 8 Reps

2. Eccentric 70%-85% 6 Seconds Down Slow & Up Fast

3. Static Hang Cleans Snatches All Pulls Halting Pulls

[WORK CAPACITY] 1. Rehabilitation Injury Specific 4. Strength Endurance Complex Body Weight Circuit

2. Body Composition Nutrition &Work Ethic 5. Core Strength/Stability Global & Local Stabilization

3. Joint Mobility Dynamic Movement 6. Aerobic Tempo Med Ball, Tempo Tempo Plus

4. WORK CAPACITY GUIDELINES 4.1

Training to train.

4.2

The work capacity phase is geared to prepare the athlete to tolerate the more stressful training methods to follow.

4.3

Improved structural strength, trunk strength, flexibility, and conditioning levels provide a base of training that is a necessity for improvements in maximum strength, speed strength, and speed. 4.3.1 During the work capacity phase, make sure to include active as well as static flexibility. 4.3.2 One of the best ways to improve the flexibility is by performing a strength exercise in the zone of active flexibility deficiency (Siff). An example of this is squatting. It stretches the groin while building strength. 4.3.3 Methods: medicine ball circuits, body weight circuits, strength complex, stabilization exercises, tempo runs, stretching, speed technique drills, and lifting techniques.

4.4

With an advanced athlete who has a high level of conditioning, you should build on what they've done in the past. If the time between completion of the season and start of their off season is not too long, the athlete will only need a short transition period of work capacity training to get started. If you start at too low a level, the athlete will lose some of what they had gained from their previous training. It is not necessary to start all over each year, instead build upon what they have done in the past to achieve a higher level.

4.5

Avoid emphasizing too much aerobic distance work as it will retard strength and speed gains. If the athlete needs aerobic work, do tempo, circuits, etc. According to Fox and Siff basketball is only a 10% to 15% aerobic sport and football is 10% or less. Remember, in most team sports the great players are the fastest, most explosive athletes.

4.6

Include some form of speed work in these cycles such as running drills.

4.7

The lower the conditioning level of the athlete, the longer the cycle of work capacity is.

4.8

For very inflexible athletes, you may have to conduct a separate session to increase their range of motion.

4.9

When they have achieved the work capacity norms, established a good training base, and have eliminated any major deficiencies, they should be ready to progress to a training cycle that emphasizes increasing maximum strength. Please remember younger athletes will use lesser intensity even if they have met the test norms.

4.10

During the work capacity cycle, prepare the lower leg for the more intense jumping during Speed Strength Cycles. The athlete must do several years of low intensity jumps to be prepared to handle the more stressful jumps. Various calf raises, double and single leg, with high volume, and light loads of 8 to 10 kilos, reverse calf raises, jump rope, jump ups, squat jumps, wave squat, fast repeat ¼ squat jumps with own body weight, ankling, ankle jumps, split jumps, skip bounds, and straight leg bounds. Bompa suggests that it takes several years of this type of jumping preparation. On all jumps, observe take off and landing mechanics. If they land heavy or with poor posture, they are not yet prepared to do jumps.

4.11

You can perform a continuous warm up with body weight exercises on Saturday for active recovery.

Table 1.1 STABILIZATION EVALUATION AND PROGRESSION (For athletic population) (Modified from Aaron’s modification of Saal and Watkins) Level

I

LOCAL ABDOMINALS -Prone Activation test Supine See 1.3.1 hook lying test See 1.3.2

ABDOMINALS AND GLUTS -Quadruped position -Lift UE hold 10 second & alternate -Test 2 minutes

Fall Out Test 2 mins -Alternating Heel slides both feet supported, heel in contact with surface Test 2 mins -Supported Marching Test 2 mins

II

1 Point -Heel slides, lift leg off surface 5" -Test 2 minutes -Unsupported marching Test 2 minutes

Quadruped position Lift LE hold 10 second & alternate -Test 2 minutes

1 Point -Quadruped position Lift Opposite UE/LE hold 5 second & alternate Test 1 minutes

GLUTS

ADDUCTORS

-Continuous bridging w/slow reps for Test 2 minutes

-Side lying knees bent lift top leg keep feet together

-hold bridge position & move knees in abd & adductors Test 2 minutes

Test 1 mins Each leg

III

2 Point -Quadruped position Lift Opposite UE/LE hold 10 second & alternate Test 2 minutes

Hold back extension in neutral

OUADRATUS LUMBORUM

PROPCEPTION

Side Support On knees Test 30

-Seated vs. pressure -Seated marching - Test 1 minute

1 Point Hold back extension in neutral

1 Point Side Support on forearm & feet Each side

Test 2 minutes

Test 30

1 Point - On physio ball - Seated with alternating leg extension 15 sec. -2 minutes - Supine vs. pressure

Test 1 minutes

Hold a bridge position & rock feet heel to toe Test 2 minutes

1 Point - Hold a bridge position & do Unilateral marching Test 2 minutes

Balance on 1 leg And move unsupported leg In adduction, flexion & extension 10 reps each, while maintaining balance. These are small movement

1 Point -Side lying knees bent lift top leg Test 2 mins Each leg With gauge at 40mm

A support on unstable surfaces 5 reps each leg

2 Point -Unsupported heel slides Test 2 minutes

ERECTORS

2 Point - Hold a bridge position alternating LE extension Test 2 minutes -10 sec hold

Must meet this standard before attempting complex beyond 20% BWT if the athlete had a history of low back.

2 Point -Side lying knees slightly bent lift top leg

2 Point -Hold back extension in neutral

Test 1 mins Each leg

Test 3 minutes

2 Point

2 Point -Side Support switch side every 8 seconds by rolling and keeping the same body alignment.

-On physio ball -Seated Jousting -Supine W/ diagonal pattern dowel & marching Prone vs. pressure

Test 1 min.

IV

5 Point -Dying Bug See training progression Test 2 minutes Bilateral unsupported marching Test 1 minutes 8 Points

5 Point -Quadruped position but both feet off surface Lift Opposite UE/LE hold 10 second & alternate

3 Point -Unilateral bridge 1 minutes

5 Point -Hold back extension in neutral

5 Point - Side Support feet elevated 8 to 12 "

Test 4 minutes

Test 30

3 Point -On physio ball -Supine & with leg extension -Jousting Standing 1 x 1 minute*

8 Points

8 Point

5 Points

Test 1 mins Each leg

2 minutes 5 Points

Show good control doing Lateral bounds with hold 3 Point -Side lying bottom knee bent, top leg straight & lift top leg

5 Points

Show good control on star drill 5 Points

All local Abdominal and Abductor test done with stabilizer gauge. Set at 40mm and kept in the range between 38 to 42mm. UE =Upper Extremity LE =Lower Extremity

4.12

Work capacity methods 4.12.1 Our core work begins with testing their abdominal strength and then prescribing them with the correct exercise. See 1.3. -Core progression: See table 1.1 Use the method describe in 1.3.2 using a blood pressure cuff for feed back and teaching proper technique. In each exercise category start with first exercise and progress through. Begin with two sets for half of test time or half the repetitions. When you can do the exercise for test time then progress to next level or exercise. Un erectors back extension with hold is test to perform periodically, because the training process should the test. Some of your extension work should be done with 10second holds. ATHLETES MUST LEARN TO CONTROL THEIR POSTURE IN A STANDING POSITION AND MANY TIMES WITH THEIR ARMS EXTENDED OVERHEAD. ATHLETES DON’T PLAY SPORTS CURLED UP IN A BALL LIKE WE DO IN OUR ABDOMINAL TRAINING. (1) Rollouts: begin this exercise by drawing the belly button back to the spine and maintain this through the exercise. From a prone position with the knees and feet in contact with the floor, and the forearms on the physio ball, extend forward maintaining a neutral spine while in an extended position with the lower abdominals. (2) Rollouts: In a prone position with the feet in contact with floor and forearms on the physio ball. Extend forward maintaining a neutral spine when the body is fully extended with the lower abdominals. When doing rollouts only go as far out as an athlete can while maintaining perfect spinal position. (3) In a push up position with the ankles on the physio ball fully extend, bringing the knees toward the chest with the lower abdominals, then return to the extended position keeping a neutral spine. The following exercises are designed to strengthen the abdominals and teach them to react to sudden changes that occur in sports, so they can maintain the proper posture and prevent injuries: These exercises will also help lessen the chance of injury to athletes who do overhead lifting exercises and overhead movements in sports. Woodchoppers and reverse woodchoppers on a low and high pulley, standing abdominals low and high pulley standing rotations with cable, punches and punches with a twist, one-arm row with rotations, and Drag's abdominals. Many of the medicine ball throws fall into the same category of reactive exercises for the abdominals. To do this type of abdominal strengthening, it must be done in a more functional position. Global Core Progression (1) Crunches: Laying supine over a physio ball. (2) Oblique Crunches: Laying supine over a physio ball. (3) Reverse Trunk Curls progression: Lying supine on floor, on an incline bench with the feet off of the ground and the arms behind the head holding on to a bench. Reverse Trunk Curls: Lying supine over a physio ball, knees at 90 degrees and the feet off of the ground with the arms behind the head holding on to a support at the same level. Lower the feet while keeping the lower back touching the ball and returning them to the starting position with the lower abdominals. Global norms are measured by Medicine ball exercises, Back extension and Reverse Hypers with resistance See norms. I RECOMMEND YOU BUY PAUL CHEK'S TAPES ON ABDOMINALS, PHYSIO BALL AND BACK TRAINING 800 552 8789, ENCINITAS,, CALIFORNIA. -We use the medicine ball for improving Work capacity and especially global core strength. We sometimes combine it with tempo. We will work up to 600 to 1000 throws in a workout.

Table 4.1 LIST OF MEDICINE BALL THROWS: Extension: Rotation: 1 Woodchoppers, 1 Big circles 2 Back extension with 2 Side to Side ball behind head 3 Backward Side throws 3 Back Extension throws 4 Backward Side throws 4 Over-the-Head W/ball in bag Backward Throws 5 Seated Side throws 5 Chest Pass throws & 6 Russian twist on physio Chase ball 7 Rocky solo 8 Twist Sit-up Legs Arms 1 Squat & Press 1 Chest pass 2 Squat & Throw 2 Over head 3 Squat & Extend Arms 3 Puts 4 Squat W/Extend Arms to the side 5 Over Squat 6 Under hand

Diagonally: 1 Diagonals 2 Hammer throw 3Overhead 4 Side to Side 5 Diagonal Woodchopper (Waist Knee Ankle) 6 Cork Screw 7 Woodchopper & Sling Back Hand Slings W/Power Ball Combination 1 Chest pass & Shuffle 2 Sit up then twist 3 3 Long Jumps + Over the Head Backward throw.

Flexion: 1 Sit-ups 2 Right Middle Left (in a V position) 3 Halves 4 Sit Up throws on physio ball

Stabilization 1 Throws On Foam Roller Standing on 1 or 2 legs 2 Chest Pass 3 Overhead 4 Side Throws

4.12.2 The body weight circuit is a series of exercises where the athlete uses their own body weight as the resistance. You can include some lightweight exercises in the body weight circuit for specific areas of the body. -Examples of body weight circuit: Body weight circuit (1) Body weight Squat x 10 (may need to do ball squats with a basketball or medicine ball behind the back while against a wall for proper technique), (2) Pull Up x3, (3) Abdominal work x 10, (4) Step Ups x6 each leg (5) Push Ups x10, (6) Abdominal work x10 (7) Seated Rows x10, (8) Walking Lunges x10, (9) Dips x6, (10) ABC Back Extensions x10 Additional body weight exercises for the rest of the body: Side sit-ups, side leg raises, prone hip and back extension on physio ball, body supine both ankles on physio ball tight abdominals and gluts and extend hips up, shoulders supine on a bench both feet down then extend hip up, shoulders supine on physio ball 1 foot down then extend hip up, then progress to physio ball to improve stability, leg circles holding onto table in prone position, single leg squat & overhead squat with stick, use a basketball behind back against a wall for proper technique. -Weight circuit can also be done using lightweights. Example of Strength complex 1 It builds postural endurance by teaching the athlete to maintain lifting posture. -Clean high pull x 6, Muscle snatch x 6, Goodmorning x 6, Squat to press x 6 & Bent over row x 6. In hang position, body weight is toward your heels. Keep the bar in close to the body on muscle snatches. First teach all the exercises separately so the athlete can master the correct technique, before putting the exercises together.

-You can vary the reps by doing 3-4 reps with a higher intensity per movement within the complex, to emphasize more strength or by staying with same intensity it becomes a recovery day. -You can also change some of the exercises i.e. substitute Lunge to a Press for Squat to Press or Front Squat to Press. -We will do broken complex either do all 5 movements separate or Clean High Pull and Muscle Snatch together. When finished with sets of Clean High Pull and Muscle Snatch, do sets of Goodmorning, Squat to Press and Bent Over Rows. -This Strength complex 2 is a conditioning complex which can be done using only 3 repetitions per exercise, but repeating the complex three times before putting the bar down. This is excellent for athletes who are in very poor condition.

4.12.3 Tempo is what we use for aerobic conditioning. We never run over 200 meters. Even with aerobic training we want it to be specific to basketball, football, and other power sports. Because the distance is short, the pace at which the athlete runs is 70 % effort for the given distance. Power sports are stop and start and the court isn't 10 kilometers long. In the NBA, if you played the whole game you would run a little over 2 miles in a time frame of 2 hours plus. Before doing much speed work an athlete should be able to do large tempo without too much difficulty. -Example of Tempo (all distances are in meters) SMALL-TEMPO (3X100) WALK 150, (4X100) WALK 150, (3X100) WALK 150. Walk 50 meters between each set tempo run to rest, and walk 150 meters between each set of tempo to recover. MEDIUM-TEMPO (3X100) (4X100) (100 200 100 200) (3X100) LARGE-TEMPO (3X100) (4X100) 2X(100 200 100 200) (3X100) -Example of Medicine Ball Tempo. Do 20 throws, run 50 to 100 meters and then do another 20 throws x 10 exercises. Walk 200 meters for recovery after the completion of a set. Build up to two or three sets. The distance the athlete runs depends on the weight of the ball and the level of conditioning of the athlete. -Example of Tempo Plus. (Francis) Do 5 to 10 push ups then run 60 to 100 meters, then do 20 repetitions of some form of abdominal work this should be repeated 10 times. Build up to two sets. -Medicine Ball Tempo and Tempo Plus are excellent for the very large athlete and old athlete because they don't have to run very far to get a training effect. This saves them from the pounding on their body. 4.12.4 Exercises to strengthen the lower back musculature fall under four categories: See Table 4.2

Table 4.2 Extension: 1 Back Extensions over a physio ball. 2 Back Extensions. 3 Back Extensions with one leg. 4 Back and Hip Extension over a physio ball. 5 Reverse Hyperextensions. 6 Glute-Ham-Raises.over physio ball 7 Goodmornings. 8 RDL's (Romanian Deadlifts). 9 Clean/Snatch Pulls.

Rotation: 1 Supine Rotations utilizing small & large movements with Theraband ™ or cables. 2 Back Extensions with rotation (ABC). 3 Reverse Hyperextension with rotation (Aaron). 4 4-Way Back Extensions (Zatsiorsky). 5 One-Legged Bridge with rotation. 6 Prone holds on forearm and toe support position for 1 minutes, must be master before attempting # 7&8 7 Prone Rotations from a forearm and toe support position. Lift one forearm & rotate 8 Prone Rotations from front arm support positions with feet grasping physio ball and rotating the ball 9 Prone on training table lower part of body off table starting rotation from feet though the hip. You may have to start with more of your upper body on the table and then gradually increase. 11 Standing Rotational Movements (progressing from small movements to more dynamic ranges) with: Dumbbells, Cables, Theraband ™, and Medicine Balls.

Diagonally: 1 Diagonal Woodchoppers from a high pulley. 2 Reverse Woodchoppers from a low pulley. 3 Various Diagonal Patterns with Medicine Balls.

Flexion: 1 One leg supported 2 One leg Unsupported 3 Unsupported bicycling action. 4 Standing abdominals 5 Two legs up and down. 6 Pelvic rock ups. 7 Reverse trunk curls 8 Reverse trunk curls on a incline bench. 9 Reverse trunk curls, over a physio ball, knees 10 Crunches, lying supine over a physio ball. 11 Oblique crunches, supine over a physio ball. 12 Side flexion and rotation on a physio ball. 13 Rollouts on knees. 14 Rollouts Extended position (on toes) 15 In a push up position with the ankles on physio ball in & out

-Stabilization exercises Section 1.3 4.12.5 For a well-conditioned athlete, we will do repeat hills during this training phase. This is a form of special anaerobic work, which is done on the Wednesday workout. They are done up a hill that has a 10 to 15 degree angle for 70 to 80 meters. They run up and walk down for recovery. Try to do 6 hills in 6 minutes. Rest 5 minutes between sets. The hill should be steep enough that 6 are difficult to make the first time they do this workout. The athlete’s starting point for core work and mobility is based on his/her evaluation. For an athlete in poor condition, you may have to extend the work capacity cycle and use strength complex 2.

WORK CAPACITY NORMS FEMALES 12-18

MALES 12-18

BODY FAT < 18% - 20%

BODY FAT < 10% - 12%

FLEXIBILITY SQUAT(F. SQUAT), PRESS, RACK BAR

FLEXIBILITY SQUAT(F. SQUAT), PRESS, RACK BAR

COLLEGIATE AND PRO BASKETBALL BODY FAT 4 &5: < 12%-14%

COLLEGIATE AND PRO FOOTBALL BODY FAT O&D LINE < 16%-20%

1,2, & 3 < 9%

LB, TE,& RB < 8%-12% WR & DBS < 8%

MED BALL

MED BALL

800 THROWS 4-6# BALL

800 THROWS 6-8# BALL

TEMPO MEDIUM TO LARGE TEMPO 100=20 200=40 OR MED BALL TEMPO 4# BALL 600 THROWS RUN 30 -50 METERS BETWEEN EACH THROW

TEMPO MEDIUM TO LARGE TEMPO 100=18 200=38 OR MED BALL TEMPO 6-8# BALL 600 THROWS RUN 30 –50 METERS BETWEEN EACH THROW

MED BALL 4 & 5 800 X 10-12# BALL

MED BALL O&D LINE 800X12#

1, 2 & 3 800 X 8 # BALL

LB, TE & RB 800X 10#

TEMPO 4 & 5, LARGE TEMPO 100=18 200=38 OR MED BALL TEMPO 10# BALL 800 THROWS RUN THE COURT IN BETWEEN EACH THROW

WR & DBS 800X 8 #

1,2, & 3 LARGE TEMPO 100=16 200=34 OR MEDBALL TEMPO 8# BALL 800 THROWS RUN THE COURT IN BETWEEN EACH THROW

TEMPO O&D LINE MEDIUM 100=20 200=40 LB, TE & RB LARGE100=16 200=34 WR & DBS LARGE 100=15 200=32 OR MEDBALL TEMPO O&D LINE: 10# BALL 800 THROWS LB, TE & RB: 8# BALL 800 THROWS WR & DBS: 6# BALL 800 THROWS RUN 3050 YDS BETWEEN THROWS

BODY WT. CIRCUIT 5 TRIPS THROUGH 10 EXERCISES BODY WEIGHT CIRCUIT

BODY WT. CIRCUIT 5 TRIPS THROUGH 10 EXERCISES BODY WEIGHT CIRCUIT

COMPLEX X3 AT 30%-40% BODY WEIGHT

COMPLEX X3 AT 40% BODY WEIGHT

COMPLEX 4 & 5, 3 SET X 40% OF BW

COMPLEX O&D LINE 3 SET X 40% OF BW

1, 2, & 3, 3 SET X 50% OF BW

LB, TE & RB 3 SET X 50% OF BW WR & DBS 3 SET X 50% OF BW

WORK CAPACITY NORMS FEMALES 12-18

MALES 12-18

BACK STRENGTH

BACK STRENGTH

BACK EXTENSION 2X15 WITH 0-5-KG

BACK EXTENSION 2X15 WITH 5-10 Kg

REVERSE HYPERS 2X20

REVERSE HYPERS 2X20 WITH 10-# BELT

COLLEGIATE AND PRO BASKETBALL BACK STRENGTH

COLLEGIATE AND PRO FOOTBALL BACK STRENGTH

BACK EXTENSION 2X15

BACK EXTENSION 2X15

3,4 & 5 WITH 5-10 Kg

O&D LINE WITH10-15 Kg

1 & 2 WITH 10-15 Kg

WR, DBS LB, TE & RB WITH 15-20 Kg

REVERSE HYPERS 2X20 REVERSE HYPERS 2X20 3,4 & 5 WITH 10# BELT O&D LINE WITH 15-20-# BELT 1, & 2, WITH 10-20# BELT WR & DBS LB, TE & RB WITH 15 –25# BELT

STABILIZATION

STABILIZATION

STABILIZATION

STABILIZATION

MINIMUM OF 12 POINTS MINIMUM OF 12 POINTS MINIMUM OF 12 POINTS MINIMUM OF 12 POINTS ATHLETE SHOULD PASS THE BACK EXTENSION TEST BEFORE EXCEEDING THE FOLLOWING GUIDELINES FOR COMPLEX: FOR FEMALES THEY SHOULD NOT EXCEED BEYOND 20% TO 25% OF BWT. MALES SHOULD NOT EXCEED BEYOND 25% TO 30% OF BWT. THIS APPLIES ESPECIALLY TO ECTOMORPHIC ATHLETES OR ATHLETES WHO HAVE HAD A HISTORY OF BACK INJURIES. THE PROPER TECHNIQUE THE ATHLETE SHOULD REACT AND DEPRESS THEIR SCAPULA. THIS TIES IN TOTAL BACK AT THE LUMBO-THORACIC JUNCTION. TO GET THE PROPER REACT AND DEPRESS OF THE SCAPULA USE DUMBELL HELPED PLAMS INWARD AND AGAINST THE CHEST. FOR MORE SCAPULA WORK START WITH ARMS EXTEND PULL IN THE DUMBELLS UP WHEN EXTENDING.

TABLE 4.3 SPECIFIC WEEKLY VOLUME GUIDELINES FOR WORK CAPACITY Components Work Capacity Strength Strength Speed Speed Strength Speed Emphasized Med/Ball 600-1600 Body Wt Circuit 50-70 Reps* 200-400 Reps Work 200-400 Yds* X5 Preparatory/ Low Capacity Olympic Lift* Tempo 3200-4400 Complex3-5 Intensity. Yds 150-175 Reps* Core/Stab Squats-PressPulls* 2 to 4 hrs.

1 to 2 hrs

½ to 1 hr

½ to 1 hr

½ to 1 hr

APPLICATION OF TABLE 4.3 WEEKLY VOLUME GUIDELINES INTO DAILY VOLUMES

Components Emphasized Work Capacity And

PHASE ONE WORK CAPACITY TRAINING CYCLE MONDAY TUESDAY WEDNESDAY THURSDAY Speed/Strength Med/Ball 100-200 Reps 300-600 Preparatory/ Low Intensity Tempo 1000-1600 Yds Speed Running Drills Core/Stab

Speed/Strength 100-200 Reps Preparatory/ Low Intensity

Strength Body Wt Circuit

Strength Body Wt Circuit

Strength Body Wt Circuit

Core/Stab

Core/Stab

Core/Stab

Speed/Strength 100-200 Reps Preparatory/Low Intensity Speed Running Drills

Med/Ball 300-600

FRIDAY

Tempo 1000-1600 Yds

Speed Running Drills

Core/Stab

1 ½ to 2 hrs.

1 to 2 hrs

1 ½ to 2 hrs

1 to 2 hrs

1 ½ to 2 hrs.

PHASE TWO WORK CAPACITY TRAINING CYCLE Components MONDAY TUESDA WEDNESDAY THURSDAY Emphasized Y Work Speed/Strength 100- Med/Ball Speed/Strength 100- Med/Ball Tempo Tempo Capacity 150 Reps 150 Reps 400-800 400-800 Preparatory/ Low Preparatory/ Low Intensity Intensity Speed Running Drills Build-Ups

Core/Stab

Strength Body Wt Circuit

Core/Stab

Core/Stab 1 ½ to 2 hrs

Speed Running Drills Build-Ups

Progress to Complex

Progress to Complex

1 to 2 hrs.

Speed/Strength 100-150 Reps Preparatory/Low Int

Strength Body Wt Circuit

Strength Body Wt Circuit

Progress to Complex Core/Stab 1 ½ to 2 hrs

Speed Running Drills Build-Ups

FRIDAY

1 to 2 hrs.

Core/Stab 1 ½ to 2 hrs

WORK CAPACITY TRAINING CYCLE FOR AN ADVANCED ATHLETE Components MONDAY Emphasized Work Speed/Strength 100-150 Reps Capacity Preparatory/ Low Intensity

TUESDAY

WEDNESDAY

Med/Ball Tempo 400-800

Med/Ball Speed/Strength 100-150 Reps Tempo Preparatory/ Low 400-800 Intensity

Speed/Strength 100-150 Reps Preparatory/ Low Intensity

Speed 100-200 Yds

Speed 100-200 Yds

Speed 100-200 Yds

Complex first 2 Week 3 to 5 sets

Complex first 2 Week 3 to 5 sets

Complex first 2 Week 3 to 5 sets

Use complex to warm up for strength

Use complex to warm up for strength

Use complex to warm up for strength

Progress to next Strength 2-3weeks 40-50 –reps

Progress to next Strength 2-3weeks 50-75 -reps

Progress to next Strength 2-3weeks 40-50 -reps

Strength/Speed 15-25 reps

Strength/Speed 15-25 reps

Strength/Speed 15-25 reps

Core/Stab 2 hrs

Core/Stab 2 hrs

Core/Stab 2 hrs

1 to 2 hrs.

THURSDAY

1 to 2 hrs.

FRIDAY

WORK CAPACITY Progress to Strength When They Pass 4 Out Of 5 of Work Capacity Norms And 1 of 4 Passed Must Be Level 1 Stabilization Correct Problems Posture, Flexibility Etc. Work Cap.

Med Ball, Tempo, Mobility & Stabilization Progression 1

Strength

Bwt. Cit. Advanced Athlete would do some Complex

Strength/ Speed

Speed/ Strength

Jump Rope Jump Static Ups Ankle Jumps

Speed Walking Toe Up Acceleration Wall March And A March A Skip (Mach) Specific Speed M/W/F Sp/BodyCit/Stab & Core 2 Hrs. Per Day Tue/Thurs. Tempo/Med Ball 1 Hrs. Per Day

Progression 2 Complex Pulls: Mid Thigh RDL'S Squat Chek Press Advanced Athlete Would Do Some Olympic Movements

Ankling Counter Movement Jump Ups. Skip Bounds Tubing Bar Slides Butt Kicks Wall Runs Technical Build Ups Running A (Advanced Athlete) M/W/F Speed/Str/Stab & Core 2 Hrs. Per Day Tue/Thurs. Tempo/Med Ball 1 Hrs. Per Day

5. STRENGTH CYCLE GUIDELINES 5.1

During this cycle we focus on building strength by pulling, pressing, and squatting. We also begin to learn Olympic lifts for those that don't already know them, or for those that are ready. During this period 100%80% of the total volume is usually dedicated to squats, pulls, and presses, and 0%-20% is dedicated to Olympic lifts. The actual content of the strength cycle depends on the level of the athlete. The strength cycle forms the basis for all the more advanced cycles to follow because a lack of strength influences the proper execution of power clean, power snatch, jump and running mechanics, so it must be addressed in this cycle before more advanced training can take place. The variable that will direct the content of the strength, OR any other cycle for a beginner, intermediate, or advanced athlete, is their performance in relation to the norms for that cycle. In the case of the Strength Cycle, pay particular attention to the norms for squats, RDL's, and Presses. 5.1.1 A beginning athlete or an athlete who lacks strength will be doing more complex, pulling, pressing, and squatting because they haven't developed high enough levels of strength. A beginner is classified as an athlete that either hasn't reached the low end of the norms or is at the very low end of the norms. If an athlete is in their first strength cycle, or returning from an injury, 100% of the volume should be dedicated to strength work and Olympic lifting should be confined to technical preparation movements, which are not counted against the total volume. 5.1.2 An intermediate athlete is at about the 50% level of the norms for the particular cycle. When you are planning the strength cycle of an intermediate athlete you can change the volume of squats. pulls, and presses to 80%, and begin doing 20% of the volume in Olympic lifts. If this athlete is doing Olympic lifts for the first time, the majority of them should be executed from a block at the mid-thigh position. 5.1.3 Once an athlete achieves intermediate level for the strength norms, you must examine what direction the training should take either more strength or progresses to a strength speed emphasize. From this point on you may use the following way to determine what should be emphasized. Use the norms to direct training by looking at the ratio of the athlete's squat max to their Olympic Lift maxes. Males should be able to Power Clean 60-70%, and Power Snatch 45-55% of their squat. Females should be Power Cleaning 55-60%, and Power Snatching 40%-45% of their squat norms. If they can not meet these numbers, they need to pay more attention to Strength-Speed development. If these numbers are in harmony with the squat, but the squat does not match our norms, then they need more attention to strength work. If all the ratios match up, they can progress in the direction of their training. 5.1.4 An advanced athlete is one that has reached the upper level of the strength norms. It is important to note that strength cycles for athletes in this category may be shorter deepening on the length of preparation time, athletes needs and sport and position. The individual already has a good strength level, it would be more important to move onto emphasizing strength-speed, speed strength and speed. This would be especially true if using a double periodization model. Although you may be at a good time of the year to emphasize increasing basic strength, you still don't want to go so far back in the training process of an advanced athlete that you can't come back to about 90% of competition shape in around 4 weeks. If the athlete reaches the advanced level in our system then stay in the Strength cycle for a short time and spread volume in a 75% strength, 25% Strength-speed fashion. When using volume in your first strength cycle for strength exercise like squats we recommend a wave pattern 10-8 at 60%-75% 1 set 6-4 1 at 75%-80% set x 2-3 80%-87.5%. This way you do not detrain the nervous system with too much high volume low intensity work. This would also be applied to an intermediate athlete. This level of athlete should only stay in a volume or hypertrophy cycle 4-6 weeks Bosco stayed that staying too long with this type of training impedes the athlete's explosive ability because this type of training elicits increase the growth hormone response (see 3.6 and 8.1& 8.2 in Philosophy). With intensity below 80% and done in a controlled manner you will not recruit the fast twitch muscle. Also the intensity Since Strength-Speed and Speed variables are the most important to many sports, don’t take an advanced athlete and get them too far away from these aspects of training.

5.1.5 The Power snatches or power clean should be taught at the start of the session when the athlete is in a non-fatigued state. There is an optimal training weight for a beginner. If the weight is too light they can't feel enough resistance and can easily complete the lift with poor technique. If the weight is too heavy, it disrupts the technique and the coordination of the exercise. These exercises are very technical and take a long time to perfect. The coach, must be patient. 5.1.6 You should teach either the clean or snatch, not both. It's best to prefect one of the movements first. Once they can learn both then do them on separate days or is doing them both on the same day, do power snatch mid thigh and power cleans below the knee. This way you won't disrupt the rhythm of the two movements and the speed of the power snatch will assist the power clean. 5.1.6 The athlete should be taught from the power position from blocks or stands. The power position in the snatch is with the bar at the top 2/3 thirds of the thigh, and in the clean it will be the lower third of the thigh. Depending on the athlete’s body proportions, the position will vary. The legs will be flexed a little and shoulders should be aligned ahead of the bar. 5.1.7 When the athlete has mastered the muscle snatch or muscle clean along with the pull from the power position for the snatch or clean, then they can start to power snatch or power clean from the power position. When these are mastered, they can proceed to the hang at the knee and eventually to the floor. (See sec. 6 & 7 for teach progression) 5.1.8 If your athlete is 6'4" or taller or is very long legged, they may have to lift off a 4 to 8 inch block when doing power cleans from the floor because of their height. The block will allow the athlete to get into the correct position. 5.1.9 To achieve maximum benefit when utilizing strength exercises in relationship to sports performance, the wattage must be kept at 90% or greater of max wattage for the given weight. The athlete must train at a minimum of 90% of their power for the weight being lifted to hypertrophy the fast twitch fiber This takes a very intense effort by the athlete. 5.2

The volume of work is more important than intensity. 5.2.1 Muscles strengthen at a faster rate than connective tissue, so increase intensity gradually. Give the athlete a chance to adapt to the training load. 5.2.2 With a young athlete or one with a poor training base, pressing and squatting can be done as high as 6-10 reps and pulling movements can be done up to 8 reps. This helps build connective tissue and serves as a foundation for intensity training. With a mature athlete, pressing and squatting should be done with 3 to 6 reps and pulling movement 3 to 5 reps. 5.2.3 For a young athlete, base the training load off a repetition maximum for a given rep range. Their intensity will not rise as much as a mature athlete. 5.2.4 Athletes under 15 years old should do most of their training in the 60% (as long as they been through a proper period of preparation) of maximum range. Athlete's 16-17 years old in the 60%80% range of maximum and athletes 18+ use the 60%-90% range. Please remember that a too frequent use of 90%+ lifts is very fatiguing, and can lead to overtraining and injury. Don't blindly follow any program, because you have to make adjustments day to day for the individual. It's better to vary volume and exercises than to train with too high an intensity. 90%+ lifts may be looked upon as a competitive weight as opposed to a training weight because they cause high anxiety in the athlete, which can lead, to overtraining if used too often (Zatsiorsky). A good rule is every 10 days to two weeks attempt a few reps at 90% in an exercise. 5.2.5 These are the optimal number of reps for Power Snatches, Power Clean, Push Presses and related jerking motions in a workout to get a positive training effect. These recommendations are for advance lifters, so coach should use the lower ranges for NON LIFTERS. Russian coach A.S. Prilepin recommends the optimal number of repetitions as. For this guideline to be affect each repetition must be of the highest quality in technique and power.

70% (3-6 reps per set) =18 Reps 80% (1-4 reps per set) =15 Reps 90% (1-2 reps per set) =7-10 Reps (7 Clean & Jerk & 10 for snatch) Range to use as a guide to get a training effect with specific percentages: 70% 12 to 24 Reps total 80% 10 to 20 Reps total 90% 4 to 10 Reps total 5.2.6

How the number of repetitions at a given percentage effects the degree of difficulty

Repetitions and Percentages for the Strength Exercises (Squats & Presses): VH=Very Heavy H=Heavy M=Medium L-Light

VH H M L VH H M L

1 95-100% 90-94% 85-89% 80-84% 9 72-77% 67-72% 62-67% 57-62%

2 90-95% 85-89% 80-84% 75-79% 10 70-75% 65-69% 60-64% 55-59%

3 87-92% 82-87% 77-82% 72-77%

4 85-90% 80-84% 75-79% 70-74%

5 82-87% 77-82% 72-77% 67-72%

6 80-85% 75- 79% 70-74% 65-69%

5 77-83% 70-76% 63-69% 56-62%

6 74-80% 67-73% 60-66% 54-59%

7 77-82% 72-77% 67-72% 62-67%

8 75-80% 70-74% 65-69% 60-64%

Repetitions and Percentages for Olympic Lifts:

VH H M L

1 92-100% 85-91% 77-84% 70-76%

2 87-93% 80-86% 72-79% 65-72%

3 84-90% 77-83% 70-76% 62-69%

4 81-87% 74-80% 67-73% 60-66%

Repetitions and Percentages for Pulls, RDL's (Based off of best PC/PSn):

VH H M L

1 102-110% 94-101% 87-93% 80-86%

2 97-105% 90-96% 82-89% 74-81%

3 93-100% 85-92% 77-84% 70-76%

4 88-95% 81-87% 73-80% 65-72%

5 83-90% 76-82% 68-75% 60-67%

6 78-85% 71-77% 63-70% 55-62%

7 73-80% 65-72% 57-64% 50-56%

8 68-75% 60-67% 53-59% 45-52%

ADAPTED FROM LEE SHORTER'S TRAINING MANUAL 5.2.7 A volume of 1000 to 1200 repetitions per month is large. To do this the athlete must either train twice a day on Monday, Wednesday and Friday or four to five days a week. This is counting only intensity of 60% for young athletes 17 years of age whom have been strength training for a minimum of two years. Count only 70% or greater for the advanced mature athlete who is 19 years old or older with four years or more of strength training. You only count the main exercise i.e. all Olympic lift movements, squats, pressing movements, and other full body exercises i.e. goodmorning. With large volumes, your strength exercises like squats, pulls, and presses will make up a

larger portion of your volume. Athletes who have a poor base will need this type of training, but you must raise the volume gradually. When doing a large volume of strength work, the other components must comprise a smaller portion of your training. 5.2.8 A week’s volume of 400+ is very large, and will require the athlete to have five to six strength sessions a week. 300+ is large and will require the athlete to have four to five strength sessions a week. 200+ is medium and 200 or less is small. Maximum weekly volumes according to level of the athlete, beginner's (250), intermediate (300), and advanced (350). Most athletes over 6'6" should only have a max volume of 300-350 reps per week due to the length of time under tension (Horace was exception to the rule). They don't recover, as quickly as a smaller athlete. During these weeks they must have a low overall intensity, about 70%. Explain about the volume of 400+ reps counting the 60-80% intensity, also having to go to age related group to count percentage – very specific to the individual. 5.2.9 You can spread the volume per week by using a linear progression: Week-1: 195 repetitions, Week2: 275 repetitions, Week-3: 325 repetitions, and Week-4: 175 repetitions. Spreading volumes in an undulating progression: Week-1: 275 repetitions, Week-2: 195 repetitions, Week-3: 325 repetitions, and Week-4: 175 repetitions. With a Horace Grant you would perform 350 repetitions the first week, the second week 250 repetitions, the third week 400 and the fourth week 200 repetitions. Not all athletes can handle big fluctuations so be careful with the athlete you use this with. 5.2.10 A good rule of thumb for daily work is that 100 repetitions + is large, 60 to 100 is medium, 50 and below is small. For athletes age 15 and under start counting repetitions at 40% of maximum, 16-17 age start counting repetitions at 60% of maximum and age 18 plus start counting repetitions at 70% of maximum. 5.3.

With a young athlete or one with a poor training base, it will take a minimum of 6-8 months of uninterrupted training or longer to establish a strength base or until the norms are passed. 5.3.1 Don't progress to the strength-speed phase until the athlete has acquired enough maximal strength, core strength, stability, and mobility to withstand the higher stress of strength speed training. You may not be able to progress past this phase in the first off-season with beginning or untrained athletes.

5.4

If you try to rush the results, the athlete will be injured.

5.5

If there is any break in training, for any reason, start back slowly.

5.6

Mobility must be maintained, or increased with the strength gains.

5.7 Core strength and stability have to be one step ahead of the development of strength to support the heavier loads. See Norms. 5.8

A mature athlete of normal height after 6 to 8 months of uninterrupted training or longer to be able to back squat with one and half times their own body weight. 5.8.1 The athlete’s progression on lifting is based on his or her own rate of improvement. With some athletes, you may want to do more front squats because they can't maintain a good position when catching a power clean or have under-developed lower quadriceps. 5.8.2 With different athletes you will need to make adjustments on whether you do power cleans or power snatches based on their injuries or body proportion.

5.9

If your emphasizing strength then squats, pulls, & presses should make up 70% to 80% of your lifting volume (Cioroslan). The intensity of movement on these lifts should be in the 65% to 85% range. On the Olympic style lifts the intensity should be between 60% to 80%. It is also imperative that during this cycle

50% to 70% of all technical exercises (i.e. power clean and power snatch) should be at or above the knee because of the fatigue factor. 5.9.1 If doing pulls over 100% of the athletes’ best power snatch and 110% power cleans then either pull it from the floor to the knee or from above the knee to full extension. Doing real heavy pulls from floor will distort the rhythm of the movement and have little carry over to the power snatch or power clean. 5.9.2 All pulls must be executed with rhythm, coordination, and technical accuracy. Novice and Beginner lifters need small variations of intensity on pulls to learn rhythm. Pull movements (not RDL'S) should always be viewed as technical with any athlete that is lower than an intermediate level. The intensity of pulls for beginners should not exceed the coinciding lift. RDL'S are the exception. Execute pulls w/flat feet to learn extension. Level Novice Intermediate. Advanced. 5.10

Snatch Pull % Same as Snatch +5 KG +10 KG

Clean Pull % Same as Clean +10 KG +15-20 KG

Variations of lifting exercise. 5.10.1 Back squat, front squat, single leg squat, lunges, step-ups, lunge to step up, & split squats. 5.10.2 Military press, push press, push jerk, jerks, all can be done behind the head, front squat to push press. 5.10.3 Muscle snatch, half drop snatch, power snatch from blocks at mid thigh, just above the knee & just below the knee, power snatch high on thigh, power snatch pause at knee, hang power snatch, power snatch combination (See 11.6), snatch pulls with pause at knees, snatch pull + power snatch, snatch pull + hang power snatch, snatch pulls, hang snatch pulls, and snatch pull from blocks. 5.10.4 Clean pull + power clean, power clean from blocks at mid thigh, just above the knee & just below the knee, power clean high on thigh, power clean + push press or push jerk, clean pull + hang power clean + push press or push jerk, power clean + front squat + push press, clean pulls, hang clean pulls, clean pull from blocks, and clean pull with pause at knees. 5.10.5 Caution never perform RDL's and Front Squats on the same day because the athletes back may become over fatigue and increase the chances of injury. .

STRENGTH NORMS *FEMALES 12-18

*MALES 12-18

COLLEGIATE AND PRO BASKETBALL

COLLEGIATE AND PRO FOOTBALL

SQUATS

SQUATS

SQUATS

SQUATS

140% TO 180% BW X 1

150% TO 200% BW X 1

4 & 5, 115% TO 140% BW X 1

O&D LINE 150%to 175% BW X 1

3, 125% TO 150% BW X 1

LB, TE, & RB 175% to 200% BW X 1

SINGLE LEG SQUAT

60% OF BEST BACK SQUAT OR THEY HAVE A BILATERAL DEFICIT

SINGLE LEG SQUAT 60% OF BEST BACK SQUAT OR THEY HAVE A BILATERAL DEFICIT

FRONT SQUAT 85% OF BACK SQUAT

SQUATS NORMS BASED ON TOP THIGH PARALLEL

WR & DBS 200% BW X 1

SINGLE LEG SQUAT

60%

FRONT SQUAT

85% OF BACK SQUAT

1 & 2, 145% TO 170% BW X 1

OF BEST BACK SQUAT OR THEY HAVE A BILATERAL DEFICIT FRONT SQUAT 85% OF BACK SQUAT

MILITARY PRESS

MILITARY PRESS

PUSH PRESS

55% TO 65% BW X 3

70% TO 80% BW X 3

4 & 5, 70% TO 80% BW X1

PUSH PRESS

PUSH PRESS

1, 2,& 3 90% TO 110% BW X1

70% TO 80% BW X1

90% TO 100% BW X1

SINGLE LEG SQUAT 60% OF BEST BACK SQUAT OR THEY HAVE A BILATERAL DEFICIT FRONT SQUAT 85% OF BACK SQUAT PUSH PRESS O&D LINE 85% TO 100% BW X1 LB, TE, & RB 100% TO 115% BW X1 WR & DB 125% BW X1

STRENGTH NORMS *FEMALES 12-18

*MALES 12-18 BACK STRENGTH

COLLEGIATE AND PRO BASKETBALL BACK STRENGTH

COLLEGIATE AND PRO FOOTBALL BACK STRENGTH

BACK STRENGTH BACK EXTENSION 2X15 WITH 5-10-KG

BACK EXTENSION 2X15 WITH 15-20 KG

BACK EXTENSION 2X15 WITH 15-20 KG

BACK EXTENSION 2X15

REVERSE HYPERS 2X20 W/5# BELT

REVERSE HYPERS 2X20 W/10# BELT

3,4 & 5 WITH 10-15 Kg

O&D LINE W/20-KG WR, DBS LB, TE & RB W/ 25 Kg 1 & 2 WITH 15-20 Kg RDLS

RDLS

REVERSE HYPERS 2X20 REVERSE HYPERS 2X20

90% TO 120% BW X 6

120% TO 150% BW X 6

O&D LINE WITH 20-# BELT 3,4 & 5 WITH 10# BELT 1, & 2, WITH 15 –20# BELT

WR & DBS LB, TE & RB WITH 25-30-# BELT

RDLS

RDLS 6 X BW

4 & 5, 100% BW X 6

O&D LINE 100%-120%

1, 2, & 3, 125% BW X 6

LB, TE & RB 120%-140%

STABILIZATION

STABILIZATION

STABILIZATION

WR & DBS 130%-150% STABILIZATION

MINIMUM OF 16 POINTS

MINIMUM OF 16 POINTS

MINIMUM OF 16 POINTS

MINIMUM OF 16 POINTS

Athletes in the 12-18 category show very wide ranges of physical qualities. Training background, maturity, physical size, and genetically determined qualities vary widely even among athletes of the same sport and position. Relative strength values are greatly affected by the athlete's size and body weight. Smaller, leaner athletes under 5'10" and 170 lbs. in boys, and 5'5" and 130 lbs. in girls, will often be able to exceed these norms due to better leverages and lower body weight. It is the responsibility of the coach to adjust the norms to the athlete in these cases.

TABLE 5.1 SPECIFIC WEEKLY VOLUME GUIDELINES FOR STRENGTH Components Emphasized Strength

Work Capacity Med/Ball 400-800

Strength 150-320 Reps 80%

Strength Speed 50-100 Reps 20%

Speed Strength 150-300 Reps Low-Med Int.

Speed 200-600 Yds

3 to 5 hrs

1 to 2 hrs

1 hr

1 to 1 ½ hrs

Tempo1000-2400 Stab 1 to 2 hrs

APPLICATION OF TABLE 5.1 WEEKLY VOLUME GUIDELINES INTO DAILY VOLUMES REMEMBER THE FOCUS OF THIS CYCLE IS STRENGTH SO ON WEEKS WHERE YOU ARE USING THE HIGHER VOLUME OF STRENGTH TRAINING THEN USE THE LOWER VOLUMES OF SPEED AND SPEED STRENGTH

PHASE ONE STRENGTH TRAINING CYCLE TUESDAY WEDNESDAY THURSDAY

Components MONDAY Emphasized Work Speed/Strength 75-150 Reps Capacity Low Intensity

Med/Ball Tempo 400-600

Speed 100-200 Yds Use complex to warm up for strength

FRIDAY

Med/Ball Tempo Use complex to 400-600 warm up for strength

Speed/Strength 75-150 Reps Low Intensity

Strength/Speed 15-25 reps

Use complex to warm up for Strength

Speed 100-200 Yds

Strength/Speed 15-20 reps

Speed 100-200 Yds

Strength/Speed 15-20 reps

Strength 50-75 reps

Strength 50-100-reps

Strength 50-75 reps

Core/Stab

Core/Stab

Core/Stab

2 hrs

1 to 2 hrs.

2 hrs

1 to 2 hrs.

2 hrs

STRENGTH CYCLE FOR AN ADVANCED ATHLETE Components MONDAY Emphasized Work Speed/Strength 50-150 Reps Strength Low/Medium Int. Speed strength can Speed 100-300 Yds be spread over 4 days Strength/Speed and done 15-20 reps after lifting with smaller Strength 40-75 reps volume per day

TUESDAY

WED.

THURSDAY

FRIDAY

Strength/ Speed 10-30 reps

Med/Ball Tempo 400-600

Speed/Strength 50-150 Reps Low/Medium Int.

Strength/Speed 10-30 reps

Strength 50-80 reps

Or Just Tempo

Speed 100-300 Yds

Strength 50-80 reps

Strength/Speed 15-20 reps Core/Stab

Core/Stab Strength 40-75 reps

2 hrs 1 to 2 hrs 2 ½ hrs 2 hrs 2 ½ hrs SPREADING VOLUME OVER 5 DAYS WITH VOLUMES 350+ REPETITIONS OF STRENGTH & STRENGTH/SPEED Speed/Strength 20-30 Reps Low Intensity

Speed/Strength 20-30 Reps Low Intensity

Speed 50-100Yds Strength/Speed Starts or Build ups 0-40 reps

Strength/Speed 0-30 reps Strength 50-90-reps Core/Stab

Strength 0-70reps

Speed/Strength 20-30 Reps Low Intensity

Speed/Strength 20-30 Reps Low Intensity

Speed/Strength 20-30 Reps Low Intensity

Speed 50-100Yds

Strength/Speed 0-40reps

Speed 50-100 Yds Starts or Build ups Strength/Speed 0-30 reps

Starts or Build- Strength Ups 0-70-reps Strength/Speed 10-25 reps Strength 70-90 –reps

Strength 50-90 -reps Core/Stab

Core/Stab 2½

2½

2½ When volume of strength & strength speed is over 350 repetitions it may be best to spread the volume over 5 days. When using the higher volume of strength & strength speed use the lower volumes of the other components. During the above cycle the speed/strength and speed work were used as a warm up. They were not challenging to the neuro muscular system. We have done speed/strength after lifting to finish with a feeling of lightness or relaxation because they are doing moving with a short impulse and to act as a recovery from the strength work. There are zeros on Monday, Wednesday, and Friday for Strength/Speed because you can focus all your strength work on these three days or you can spread it out over a five-day period. There are zeros on Tuesday and Thursday because you can either do your strength/speed work on these days or combine the two.

STRENGTH Progress to Strength/Speed When They Pass 3 Out Of 4 of Strength Norms And 1 of 3 Passed Must Be Level 2 Stabilization. Volume Of Strength 80% & Olympic Lifts 20%. Work Cap.

Med Ball, Tempo, Mobility & Stabilization Progression 1

Progression 2

Strength

Front Squats RDL'S Clean or Snatch Grip. Chek Press

Back Squat Military Press Pulls: Blocks Below Knee.

Strength/ Speed

Olympic Lift Mid thigh.

Olympic Lift Combo. Hang Below Knee

Speed/ Strength

Static Squat Jumps Loaded 10% to 30%. Standing LJ (Up Stairs). Lateral Bounds W/Hold.

Loaded Squat Jumps 10% To 30% BW Wave Squats On/Off/Box

Speed Acceleration And Specific Speed

A Run Explosive Med Ball Throws Resisted 5M. 10M Starts 10M Build-Up + 10M Burst M/Thurs. Spst/Speed//StrSpd/Str 2Hrs. Per Day Tue/Thurs. StrSpd/Str Lat Sp/Stab 2Hrs. Per Day Wed-Tempo/Med Ball 1Hrs. Per Day

Med Ball Starts. 10 & 20 Meters Sprints

M/Thurs. Spst/Speed//StrSpd/Str 2Hrs. Per Day Tue/Thurs. StrSpd/Str /Lat Sp/Stab 2Hrs. Per Day Wed-Tempo/Med Ball 1Hrs. Per Day

6. POWER CLEAN 6.1

GRIP 6.1.1 Hook (Thumb is laid on top of the bar, all other fingers are put over the thumb). 6.1.2 Hands slightly wider than shoulder width. 6.1.3 Relax the arms. This helps to transfer force to the bar.

6.2

CATCH 6.2.1 Elbows Up. 6.2.2 Allow bar to roll back onto finger (2nd knuckle). 6.2.3 Bar rests on front of shoulders. 6.2.4 Chest up. Back tight.

6.3

LEARNING HOW TO GET INTO THE POWER POSITION 6.3.1 Standing erect, shoulders move forward, hips back, body weight on the heel. 6.3.2 Bar approximately at mid thigh and arms relaxed. Position can vary depending on body proportion. 6.3.3 Shoulders should be slightly ahead of the bar. 6.3.4 The slight flex of the knees will occur naturally when hips move back and the shin shouldn't move forward. 6.3.5 To maintain the proper tight back position you should inhale abdominal breath and then draw the belly toward the spine this creates intra abdominal/thoracic pressure. This helps to resist spinal flexion and rounding of the back while executing the movement.

6.4

COMMON MISTAKES GETTING INTO POWER POSITION 6.4.1 Knees flexed too much. Solution: Focus on keeping constant angles at the knee joint and weight back on heels. 6.4.2 Shoulder behind the bar. Solution: Focus on moving the hips back and shoulders forward at the beginning of the movement. 6.4.3 Body weight is forward on the toes. Solution: Transfer weight on the heels before the beginning of the movement. Do Flat Feet Pull. 6.4.4 Back rounded at thoracic and/or lumbar spine. Solution: To maintain the proper tight back position you should create intra-abdominal/thoracic pressure, see 6.3.5. This will help to resist spinal flexion and rounding of the back while executing the movement. Also check to make sure they can activate transverse abdominals and lumbar multifidus. See 1.3 Core Strength & Stabilization

6.5

LEARNING THE PATH, MUSCLE CLEAN FROM POWER POSITION 6.5.1 Chest up. Elbows turned out. (Elbows turned back will cause a reverse curling action.) 6.5.2 Begin to accelerate the bar with extension of the hip, keeping the bar and the body in the vertical plane. 6.5.3 Keep bar close to the body. 6.5.4 Athlete should think of standing up fast. 6.5.5 Lead with elbows. When the bar reaches chest height, rotate elbow under to rack the bar.

6.6

LEARNING THE PULL & POWER CLEAN FROM POWER POSITION (PROPULSION GROUND REACTION FORCES) 6.6.1 Feet Flat, body weight on mid foot, knees slightly out and slightly flexed. 6.6.2 Chest up, back tight, head in the neutral position-Perfect Vertical Alignment (ankle, hips and shoulders in alignment) 6.6.2 Transfer weight back towards the heels at the start of the upward movement. 6.6.3 Propulse the bar by energizing the whole body forcefully in a vertical plane, by thinking of pushing the feet against floor.

6.7

CATCH OF POWER CLEAN FROM POWER POSITION 6.7.1 Feet and bar hit at the same time in the catch, feet come out to the side slightly. 6.7.2 Chest meets the bar at its highest point and with core tightened. Hold the catch of the bar for a few seconds to secure stable position and add a better strength effect.

6.8

COMMON MISTAKES LEARNING THE PULLS AND POWER CLEANS FROM POWER POSITION 6.8.1 Dipping to start pull. Solution: Think of pushing feet through the floor not pulling, standing up fast, also do clean jumps with bar on blocks at mid thigh. 6.8.2 Not finishing at the top. Solution: Muscle Cleans. 6.8.3 Bar swings at the top. Solution: Check elbow position. Make sure that elbows do not drop to soon and athlete does not make a reverse curl but rather rotates elbows around the bar on the catch. Also, put a stick in front of the end of the bar. If bar touches the stick in the process of the pull, this means athlete swings the bar and this gives him awareness of the mistake. 6.8.4 Knees bend too much and slide under the bar. Solution: Athlete can have weak hip extensors and sliding knees under the bar helps to have more erect position and therefore less tension in the extensor muscles. Reduce the weight and concentrate on proper shoulder position over the bar. Think about pushing flat feet through the floor, not pulling the bar. 6.8.5 Getting on toes too soon. Solution: Do Flat Feet Pull. 6.8.6 Soft catch position (back is not tight). Solution: Do front squats with the pause and hold position for 3 seconds for better isometric strengthening of the back or starting from the bottom out of a power rack. 6.8.7 Not going down to meet the bar. Solution: Do Drop Cleans. See Assistance Drills. 6.8.8 If the athlete is having trouble generating force from the power position or out of the rack. Solution: Explosive medicine ball throws over the back before a set of cleans.

6.9

RDL (ROMANIAN DEAD LIFT) 6.9.1 From the power position with slight knee flex let the bar slide down the thighs to just below the knee, the hips move back, shoulder moving in front of the bar, back stays tight through the movement, the knee will flex slightly without the shins moving forward. The body weight is kept on the heels. The bar should stop just below the knee. 6.9.2 The bar moves back to the starting position by shoulders moving up. Feel the body weight stay on the heels. Do RDL'S with no shoes for better sensitivity of the weight shift during the movement.

6.10

RDL (ROMANIAN DEAD LIFT) - COMMON MISTAKES 6.10.1 Back doesn't stay tight. Solution: Use less weight, more concentration on the way down, back extensions with 6 second pause at the top and down slowly 3x4. 6.10.2 Flexing the knees to lower the bar. Solution: Concentrate on shifting the hips back and shoulders forward. While lowing the bar feel tension in the hamstrings. 6.10.3 Sliding knees under the bar when returning the bar back to starting position. Solution: Keep weight back and pull the bar back to the power position. Keep the shoulders over the bar longer and do not allow the hips to shift forward at the finish that takes tension off the back muscles.

6.11

POWER CLEAN FROM HANG POSITION 6.11.1 Moving into hang position is like doing RDL'S. Let the bar slide downward, the hips move back, shoulders moving in front of the bar, back stays tight through the movement. With the body weight moving towards the heels, the bar should be right above the patella junction. 6.11.2 The bar moves back to the power position by extension of the back, then extend the legs explosively and finally shrug the shoulders to a perfect vertical alignment. 6.11.3 Catch the bar and tighten back. (See 6.2).

6.12

6.11.4 Because you will be using lightweights or warming up move the bar more slowly to hit the proper leverage position. (C Miller) HANG POSITION - COMMON MISTAKES 6.12.1 Body weight shifted forward onto toes. Solution: Make sure the body weight is shifted toward the heels at the beginning of the movement and stays on the back of the foot until the final extension of the pull. Poor hamstring strength can preclude proper positioning. 6.12.2 Back doesn't stay tight. Solution: More RDL'S to learn how to keep back tight. 6.12.3 Going on your toes too soon & jumping forward for the catch. Solutions: Sense weight distribution. Do Flat Feet Pull and RDL'S with no shoes for better sensitivity of how the body weight shifts during the movement. With the athlete facing away from a box, do jump up backward onto a box, this will teach them to push off whole foot, also doing vertical jumps from the hang with bar and have the feet return original starting place upon landing will help this problem. 6.12.4 Pulling too soon. Solution: Do RDL'S concentrate on waiting for the bar to get to power position with flat feet. 6.12.5 Bending the knees too much in the hang. Solution: Shoulders go forward and hips back when lowering the bar from mid thigh. Knee angle does not change from power into hang position. Hamstrings can be tight. 6.12.6 Arms pulling before complete extension. Solution: Keep arm relaxed. A good drill is to do two RDL'S, two pulls, then two cleans.

6.13

CLEAN PULLS FROM FLOOR 6.13.1 Bar is over the first lace of the shoe. 6.13.2 Feet shoulder width a part, shoulders slightly ahead of the bar, back tight, head in neutral position, elbows out and in line with knees. Athletes with long legs short torso may need a narrower stance. 6.13.3 Begin the pull from the floor by moving the bar in. Concentrate on lifting hips, shoulders, and bar together. The back angle remains constant from the floor to the hang position. 6.13.4 Think of pushing, not pulling. Keep arms relaxed. 6.13.5 For finish technique See 6.7.1.

6.14

CLEAN PULLS FROM FLOOR - COMMON MISTAKES 6.14.1 Pulling backward off of the floor. Solution: Think of keeping shoulders over the bar and extending the legs. The hips, legs, shoulder, and bar move together. 6.14.2 Start the pull too fast. Solution: Think of squeezing the bar off the floor and pushing with the feet against the floor. 6.14.3 Losing back angle. Solution: Start from the power position with the correct back angle. Maintain this angle while lowing the bar until the plates are one inch off the floor, from this position do a pull. You can hold this position just off the floor for 2 second to strengthen the back and to ingrain the correct position. Another way is to do dead stops for 3 seconds in 4 position, 2 inches off the floor, hang below the knee, power position, and full extension. Practice keeping the back angle constant by moving the bar two inches off the floor and holding the position for 3 seconds, then move to hang below the knee & hold finish position for 3 seconds. Also, See 3.6.

6.15

POWER CLEAN FROM THE FLOOR 6.15.1 Start position, see 6.13. 6.15.2 Pull from the floor to hang, see 6.13.2. 6.15.3 Pull from hang to finish, see 6.6. 6.15.4 Catch position, see 6.2.

6.16

POWER CLEAN FROM FLOOR - COMMON MISTAKES 6.16.1 See 6.14, 6.12 and 6.10.

7. POWER SNATCH 7.1

PRECAUTIONS 7.1.1 To do the power snatch the athlete should have good posture and no shoulder problem. See shoulder evaluation.

7.2

GRIP 7.2.1 Hook (Thumb is laid on top of the bar, all other fingers are put over the thumb). 7.2.2 Width is determined by placing fingertips in the center of the bar and the forearms along the bar. Where the elbows are is where the index finger of the hand is placed.

7.3

CATCH POSITION 7.3.1 Bar is over the head, slightly behind so an ear can be seen from the side. 7.3.2 Elbows locked and rotated out. 7.3.3 Wrists relax back. Bar rests diagonally across the palm of the hand.

7.4

LEARNING THE CATCH POSITION 7.4.1 Take a snatch grip and place the bar behind the head at ear level. 7.4.2 From this position press the bar over head. 7.4.3 When the athletes has acquired enough strength in overhead position then teach muscle snatch and overhead ball squats.

7.5

LEARNING HOW TO GET INTO THE POWER POSITION 7.5.1 Standing erect. Shoulders move forward slightly ahead of the bar. Hips move back. Body weight toward the heels. Bar slides down on the thigh. 7.5.2 Bar is approximately at upper 1/3 of the thigh and arms relaxed. Position can vary depending on body proportion. 7.5.3 The slight flex of the knees will occur naturally when hips move back. 7.5.4 Shins shouldn't move forward. 7.5.5 To maintain the proper "tight back" position you should inhale prior the movement to create intra abdominal/thoracic pressure. This helps to resist spinal flexion and rounding of the back while executing the movement.

7.6

COMMON MISTAKES GETTING INTO POWER POSITION 7.6.1 Knees flexed too much. Solution: Focus on keeping constant angle at the knee joint and weight back on foot. 7.6.2 Shoulder behind the bar. Solution: Focus on moving the hips back and shoulders forward at the beginning of the movement. 7.6.3 Body weight is forward on the toes. Solution: Transfer weight on the heels before the beginning of the movement. Do Snatch Pulls with flat feet. 7.6.4 Back rounded at thoracic and/or lumbar spine. Solution: To maintain the proper tight back position you should inhale to create intra-abdominal/thoracic pressure. This will help to resist spinal flexion and rounding of the back while executing the movement. Also check for the deficiencies in the back. See Evaluation. 7.6.5 Arms flexed too much. Solution: Relax the arms. Make sure the back stays tight.

7.7

LEARNING THE PATH FROM POWER POSITION BY DOING MUSCLE SNATCH (If flexibility is bad and posture is poor do not snatch until improving in those areas ) 7.7.1 Arms relaxed and wrist cupped. 7.7.2 Accelerate the bar from the Power Position by forcefully extending legs and back. 7.7.3 Continue pulling the bar with elbows moving up, rotating the bar overhead and locking in the fully extended position.

7.7.4 See # 7.3. For Catch. 7.7.5 Athlete doesn't reposition the feet or makes a squat under the bar while locking it overhead. 7.8

COMMON MISTAKES DOING MUSCLE SNATCH FROM POWER POSITION 7.8.1 Knees flexed too much at the start (Sitting on the bar). Solution: Make sure hips move back and shoulders forward. Weight stays back on heels. 7.8.2 Shin slides forward at the start of the pull and athlete gets on his toes too soon. Solution: Move the body weight on the heels and do Snatch Pulls on flat feet. 7.8.3 Bar gets too far from the body during the pull and/or shoulders move back. Solution: Think vertical extension. Cup wrists in. No Fingers Drill (See Assistance Drills). 7.8.4 Incomplete extension of the body. Solution: Snatch High Pull. 7.8.5 Elbows drop too soon. Solution: Check shoulder flexibility in external rotators. See Evaluation. 7.8.6 Athlete squats down to lock the bar. Solution: Does have enough speed on the bar. Weight might be too heavy. 7.8.7 Bar is not locked behind the head and/or elbows bent. Solution: Check shoulder flexibility. See Evaluation.

7.9

LEARNING THE HALF DROP SNATCH 7.9.1 Keep the bar on the shoulders behind the head, snatch (wide) grip, squat half way down. Start standing up and almost immediately push the body under the bar into initial position of the squat. 7.9.2 Catch the bar on flat feet and try to have feet hit the floor at the same time the bar is locked. Tighten up. 7.9.3 Elbows locked. Bar is behind the head so an ear can be seen from the side. 7.9.4 Wrists relax back. Bar rests diagonally across the palm of the hand.

7.10

COMMON MISTAKES DOING THE HALF DROP SNATCH 7.10.1 Weight transfers on the toes at the start of the squat. Solution: Transfer weight back at the start of the squat. 7.10.2 The athlete mis-coordinates the movement by not driving the bar up at the same as pushing their body under the bar. Solution: Pin Drop Snatch. 7.10.3 Shin slides forward at the catch. Solution: Keep weight on heels and hips back when catching the bar. Check shoulder flexibility overhead. Refer to Evaluation. 7.10.4 Bar is not locked behind the head and/or elbows bent. Solution: Check shoulder flexibility, strength and stability. Refer to Evaluation.

7.11

LEARNING THE POWER SNATCH FROM POWER POSITION (If flexibility is bad and posture is poor do not snatch until improving in those areas) Pull 7.11.1 Feet Flat, body weight on the heels, knees slightly out and with very slight flex. 7.11.2 Shoulders slightly in front of the bar. 7.11.3 Chest is out and back is tight, head is in neutral position. 7.11.4 Pull the bar high on the thigh and shrug to fully extend into perfect vertical alignment. Keep the bar close during the pull and make it brush the thigh at the final extension. 7.11.5 Propulse the bar by energizing the whole body forcefully in vertical plane. Pushing the feet through the floor does this. Finish of the Pull 7.11.6 Elbows turned out, bar close to body and cup wrists as bar comes up. 7.11.7 At the finish of extension arms interact with the bar pulling up and over and body is in the perfect vertical alignment. 7.11.8 See 7.7.

Catch 7.11.9 Bar locks overhead at the same time feet hit the ground. 7.11.10 Knees slightly flexed and turned out. Hips are back and the weight is on the heels. Back is tight. 7.11.11 Bar is over the head and slightly behind so an ear can be seen from the side. 7.11.12 Elbows locked. Arms pushing the bar up. 7.11.13 Wrists relax back. Bar rests diagonally across the palm of the hand. Hold catch position 3 sec for better coordination and strength gains. 7.12

COMMON MISTAKES OF POWER SNATCH FROM POWER POSITION Pull 7.12.1 Shoulder position is too far back behind the bar. Solution: Snatch grip RDL'S. 7.12.2 Dipping to start pull. Solution: Think of pushing the feet through the floor not pulling. 7.12.3 Knees slide under the bar and hips move forward at the start of the upward movement and back rounds at lumbo-sacral segments. Solution: The weight is too heavy. Lack of lumbo-sacral rhythm and/or strength. Reduce the weight and put an athlete in the position from which consistency of proper mechanics can be accomplished. Finish of the Pull 7.12.4 Bar is too far from the body at the finish. Solution: Cup the wrist in at the top of the pull and pull the bar closer to the body at the finish. Make sure not to shift the body weight onto toes at the start of the pull, stay on the heels. Do No finger drill. See Assistance Drills. 7.12.5 Elbows drop too soon. Solution: Check flexibility of the external rotators of the shoulder. Athlete might have structural deficiencies like kyphosis. See Evaluation. 7.12.6 Incomplete extension of the pull and not in the perfect vertical alignment. Solution: Do Snatch High Pulls and hold the finish or Muscle Snatch. Catch 7.12.7 Athlete locks the bar in overhead position keeping the bar out front. Solution: Make sure to transfer the weight back on the heels at the start of the lift. Also, check the shoulder mobility. If limited, work on flexibility. See Evaluation. 7.12.8 Athlete does not have rigidity in overhead position. Solution: Work on overhead strength by doing shoulder press behind the neck but bring the bar down only to the top of the shoulders. Then do Overhead Ball Squats with the pause at the bottom of the squat. Do Pin Drop Snatch after that before doing Half Drop Snatch. Holding positions will help to get stronger and more stable. 7.12.9 Athlete catches the bar with bent elbows and/or forward. Solution: Make sure Finish of the Pull is completed and bar is lifted high before the Catch. Also, work on efficiency of the pull and mechanics of going under the bar. Do Pull Under Drill.

7.13

LEARNING HOW TO GET INTO THE HANG POSITION (Snatch Grip RDL'S) 7.13.1 Stand erect, back tight and chest up. Shoulders move forward slightly ahead of the bar. Hips move back. Body weight toward the heels. 7.13.2 Bar slides down on the thigh to just above the kneecap, arms relaxed. Position can vary depending on body proportion. 7.13.3 A slight flex of the knees will occur naturally when hips move back. 7.13.4 Shin shouldn't move forward. Bar brushes the thighs as it gets to the power position.

7.14

COMMON MISTAKES GETTING INTO HANG POSITION 7.14.1 See 7.6.

7.15

LEARNING POWER SNATCH FROM HANG POSITION Pull

7.15.1 Bar is right above the kneecap. Knees slightly flexed and turned out. 7.15.2 Shoulders in front of the bar. Hips back. Weight on the heels. 7.15.3 Keeping shoulders in front of the bar, push the feet against the floor and pull the bar up the thigh. Keep the bar close pulling up high on the thigh, to the power position. 7.15.4 From power position make explosive propulsion of the bar by pushing the feet against the floor. 7.15.5 See # 7.11.4 - 7.11.5. Finish of the Pull 7.15.6 See # 7.11.6 - 7.11.8. Catch 7.15.7 See # 7.11.9 - 7.11.13. 7.16

COMMON MISTAKES LEARNING POWER SNATCH FROM HANG POSITION Pull 7.16.1 Weight is forward on toes in the starting position. Solution: Transfer weight back on the heels before the start of the pull. 7.16.2 Back rounds at lumbar and/or sacrum segment. Solution: Hip extensors are weak. Do extensorstrengthening exercises. Reduce the weight to where technical execution of an exercise can be correct and consistent. See Evaluation. 7.16.3 See # 7.12.1 - 7.12.3. Finish of the Pull 7.16.4 See # 7.12.4 - 7.12.6. Catch 7.16.5 See # 7.12.7 - 7.12.9.

7.17

SNATCH FROM THE BLOCKS (MID SHIN) Pull 7.17.1 Bar is at mid shin and touches legs. Feet shoulder width a part, shoulders slightly ahead of the bar, back is tight at lumbar spine and thoracic spine, head in neutral position, elbows out. 7.17.2 Begin the pull by moving hips, shoulders and the bar together from the start. Back angle remains the same. 7.17.3 Knees move back to clear the way for the bar movement. Do not raise hips to soon and do not move shoulders too far forward. 7.17.4 As bar clears the knee, continue to pull into the power position keeping the bar close to the thighs and Propulse it with the extension of the back legs and shoulders. 7.17.5 Extend the body into perfect vertical alignment. Finish of the Pull 7.17.6 See # 7.11.6 - 7.11.8. Catch 7.17.7 See # 7.11.9 - 7.11.13.

7.18

SNATCH FROM THE BLOCKS (MID SHIN) -COMMON MISTAKES Pull 7.18.1 Moving shoulders back from the floor. Solution: Do pulls with three pauses: 1) Right off the block, 2) At the knee level, 3) At power position. Make sure that shoulders stay in front of the bar at all times.

7.18.2 Weight shifts too far forward on the toes. Solution: Do Snatch Pulls on flat feet and hold the finish position for 2 seconds. This will force you to be in the perfect vertical alignment. Finish of the Pull 7.18.3 See # 7.12.4 - 7.12.6. Catch 7.18.4 See # 7.12.7 - 7.12.9. 7.19

POWER SNATCH FROM THE FLOOR Start 7.19.1 Bar is over the first lace of the shoe. 7.19.2 Keep shoulders over the bar. 7.19.3 Start the pull by pushing feet against the floor and moving hips, shoulders and the bar together off the floor. 7.19.4 Arms relaxed. Back is tight. Pull 7.19.5 See # 7.17. Finish of the Pull 7.19.6 See # 7.11.6 - 7.11.8. Catch 7.19.7 See # 7.11.19 - 7.11.13.

7.20

POWER SNATCH FROM THE FLOOR - COMMON MISTAKES Start 7.20.1 Hips are too high at the start. Solution: Your body weight is not moving back towards your heels when you're coming off the floor. Move the hips down and start the pull with hips, shoulders and the bar moving together. 7.20.2 Bar is too far out front in the starting position. Solution: Roll the bar closer to the shin before the start of the pull. 7.20.3 Elbows turned back and flexed. Solution: Relax the arms. Arms just transfer the force you generate with your legs and back.

7.20.4 Back is rounded at thoracic or lumbar spine. Solution: Hip extensors are weak. Do extensorstrengthening exercises. Reduce the weight to where technical execution of an exercise can be correct and consistent. See Evaluation. A second Solution is to Start from the power position with the correct back angle. Maintain this angle while lowering the bar until the plates are one inch off the floor, from this position do a power snatch. You can hold this position just off the floor for 2 seconds to strengthen the back and to ingrain the correct position. Another way is to do dead stops for 3 seconds in 4 positions: 2 inches off the floor, hang below the knee, power position, and full extension. Practice keeping the back angle constant by moving the bar two inches off the floor and holding the position for 3 seconds, then move to hang below the knee & hold finish position for 3 seconds. Pull 7.20.5 See # 7.16. Finish of the Pull 7.20.6 See # 7.12.4 - 7.12.6. Catch 7.20.7 See #7.12.7 - 7.12.9.

8. PUSH PRESS 8.1

GRIP 8.1.1 Grip slightly wider than shoulder width. 8.1.2 Forearms in good drive position, slightly down and out. 8.1.3 Bar resting on chest and front of shoulders.

8.2

DIP 8.2.1 8.2.2 8.2.3 8.2.4

Take big breath, pull all the air from the stomach up to the chest, and lift the chest up. Weight back on heels and back straight. Knees go out to the side. Dip is short and controlled. Torso remains vertical.

8.3

DIP - COMMON MISTAKES 8.3.1 Going on your toes too soon. Solution: Put the weight back on your heels before the beginning of the dip. When you dip, let knees go out to the side and keep the hips back. 8.3.2 Round upper backs, or loses chest up position. Solution: Be sure to take a big breath before dip and drive chest through bar. Keep elbows up. Check to make sure there is no postural problem in the mid-back. Special lat pulls and special pull ups will help to strengthen upper back. 8.3.3 Drops elbows too low. Solution: Check the wrist and shoulder flexibility, as well as length of the forearms. Sometimes it is better to start teaching the push press from behind the neck especially with taller athletes. When teaching the push press from behind the neck, make sure that shoulder flexibility is adequate.

8.4

DRIVE 8.4.1 Keeping the weight on the heels, begin the extension of legs and hips. 8.4.2 Think about pushing the chest through the bar. 8.4.3 Use as much legs in the drive as possible. After legs are completely extended, continue pressing with the arms until they lock.

8.5

DRIVE - COMMON MISTAKES 8.5.1 Incomplete extension. Solution: Push press behind the head. May lack leg strength or not driving chest up through the bar. Do the drive, jumping off the floor leaving the bar on the chest. This teaches the type of explosive force you want to exert and that it comes from the legs. 8.5.2 Start using arms to push the bar off the shoulders. Solution: Think about generating force with legs. Arms only continue pressing after extension of the legs. Do the drive, jumping off the floor leaving the bar on the chest. This teaches the type of explosive force you want to exert and that it comes from the legs.

8.6

CATCH 8.6.1 Bar locked overhead slightly behind so the ear can be seen from the side. 8.6.2 Legs are slightly flexed at knee joint, back is tight, hold the lock to secure stable position.

8.7

8.8

CATCH - COMMON MISTAKES 8.7.1 Incomplete or soft lock out. Solution: Weight could be too heavy, reduce weight also incomplete extension (see drive phase). 8.7.2 Bar is locked out front. Solution: Getting on the toes during the dip or too early in the drive phase, or poor mobility in the shoulder. Push press behind the head and increase shoulder mobility. 8.7.3 Too much curve in the low back when bar locked out. Solution: May lack shoulder mobility. Increase shoulder mobility. Also, make sure shoulder externally rotates to lock the bar and chest moves 1 inch forward. May have lordosis. Refer to evaluation. COACHING CUE 8.8.1 Dip-Drive

9. PUSH JERK 9.1

GRIP 9.1.1 Slightly wider than shoulder width. 9.1.2 Forearms in good drive position, slightly down and out. 9.1.3 Bar resting on chest and front of shoulders.

9.2

DIP 9.2.1 9.2.2 9.2.3 9.2.4 9.2.5

Take a big breath and keep the chest up. Weight is back on the heels & back straight. Knees go out to the sides and hips move slightly back. Back is tight. Feet flat. Dip is short and controlled.

9.3

DIP - COMMON MISTAKES 9.3.1 Shifting on toes too soon and knees slide forward. Solution: Put the weight back on your heels right before the downward movement, when you dip let knees go out to the sides. 9.3.2 Rounded upper back, or loss of chest up position at the start of the dip. Solution: Be sure to take a big breath before the dip, keep elbows up and drive chest through the bar. Check to make sure there are no postural problem in the back. Special lat pulls and special pull ups will help strengthen the upper back.

9.4

DRIVE 9.4.1 The braking of the down movement is short and following drive is powerful and fast. 9.4.2 Drive the chest up. 9.4.3 Use the power and strength of the legs to push the bar off the chest just like in a Push Press.

9.5

DRIVE - COMMON MISTAKES 9.5.1 Incomplete extension. Solution: Push press behind the head. May lack leg strength or not driving chest up through the bar. Emphasize on driving the bar using the strength of the legs. 9.5.2 Back rounds in the transition from the dip to drive. Solution: Keep chest and elbows up. Teach to pause at the transition and focus on keeping the back tight at the beginning of the drive. Do back strengthening exercises and front squat to a press.

9.6

CATCH (Exercise: Pin Drop Jerk ) 9.6.1 Drop/press under bar. 9.6.2 Catch in a 1/4 squat position, feet hit the ground at the same time arms lock the bar overhead. 9.6.3 Bar locked directly over ears. Tighten up. Push into the bar.

9.7

CATCH - COMMON MISTAKES 9.7.1 Incomplete or soft lock out. Solution: Weight could be too heavy and/or shoulder flexibility is inadequate. Reduce the weight and work on shoulder flexibility. 9.7.2 Bar locked out front. Solution: Getting on the toes during the dip or too early in the drive phase, or poor mobility in the shoulder. Do push jerk behind the head and increase shoulder mobility. 9.7.3 Too much curve in the low back when bar locked out. Solution: May lack shoulder mobility. Improve shoulder mobility. Make sure externally rotate shoulders to lock the bar overhead and move chest 1-inch forward. May have lordosis. Refer to evaluation and testing.

9.8

COACHING CUE 9.8.1 Dip-Drive-Dip

10. ASSISTANCE DRILLS 10.1

RACK DROP SNATCH 10.1.1 Stand in the rack with the bar level with top of the head and arms pressing the bar against the pins. Get up on your toes. 10.1.2 While pressing on the bar pop your feet to the side under the bar into a power snatch catch position. 10.1.3 Bar should not separate from the pins. Athlete should push under the bar while the bar is staying in contact with the pins. 10.1.4 Elbows lock at the same time feet hit the ground. 10.1.5 Wrists relax back. Bar rests diagonally across the palm of the hand.

10.2

HALF SQUAT DROP SNATCH 10.2.1 Keep the bar on the shoulders behind the head, snatch grip, squat half way. Start standing up and almost immediately press yourself under the bar into initial squat position. The emphasis is to press against the bar. 10.2.2 Catch the bar on flat feet at the highest point and try to have the feet hit the floor at the same time the bar is locked. Tighten up. 10.2.3 Elbows locked. Bar is behind the head. 10.2.4 Wrists relax back. Bar rests diagonally across the palm of the hand.

10.3

OVERHEAD BALL SQUATS 10.3.1 Stand straight with the bar overhead. Ball is behind the lower back with it pushed against the wall and feet slightly wider than shoulder width, toes turned out. 10.3.2 Squat down pressing against the bar and keeping elbows locked. Let the hips move back towards the wall keeping the natural curve in the spine. Roll the ball down the wall. 10.3.3 Stop when the thigh is parallel to the floor and hold that position 3 seconds. 10.3.4 Make sure the chest is up. Bar is overhead slightly behind so ear can be seen from the side.

10.4

DROP CLEANS 10.4.1 Take a clean grip. 10.4.2 Get up on the toes and into full extension position with shoulders shrugged and arms slightly flexed. Keep pulling the bar up. 10.4.3 Apply pressure gradually. Then pull yourself under the bar, rotate elbows and maintain a good catch position. 10.4.4 Finish in the position of a power clean. Hold the position for 3 seconds for better stability and strength in the catch position.

10.5

RACK DROP JERK 10.5.1 Take a clean grip. Stand in the rack with the bar in front of the forehead, slightly above the head, and pressed against the pins. 10.5.2 Come up onto the toes and continue to apply pressure against the pins. 10.5.3 Keeping the bar pushed against the pins, drop down and lock your arms at the same time. Feet move to the side slightly and hit at the same time elbows lock. 10.5.4 Wrists relax back. Bar rests diagonally across the palm of the hand. Back tight. Hold the position for 3 seconds for better stability and strength in overhead position.

10.6

FRONT SQUATS TO A PUSH PRESS 10.6.1 Take a clean grip. Rack the bar on the shoulders like in Front Squat position. 10.6.2 Squat down. Start standing up and pressing the bar almost at the same time. 10.6.3 On the way down try to lower the bar slowly back on the shoulders while squatting down. 10.6.4 Perform in slow and controlled manner.

10.7

HIT CLEANS (Teaching explosiveness and proper mechanics of the finish.) 10.7.1 Stand straight with knees slightly flexed and the bars on the thighs just above the Power Position. (See 6.3 and 6.4 of the Power Clean section) 10.7.2 From this position quickly extend into perfect vertical alignment. Think to extend legs and shrug the shoulders at the same time. This is one hit. Repeat this quick extension movement 2 times. 10.7.3 On the third repetition clean the weight emphasizing on the full extension of the body. Make sure to reach perfect vertical alignment and full extension of the body in each Clean.( Coaching clue: Finish tall) 10.7.4 Meet the bar and tighten up.

10.8

NO FINGERS DRILL 10.8.1 Standing straight, with the stick or dowel positioned just above the kneecap. Keep the back tight. 10.8.2 Cup wrist in and let the stick to roll onto the heel of the palm. Make sure not to hold on to the stick with the fingers. 10.8.3 From this position extend the body pulling the stick up the thigh to the perfect vertical alignment. Do not use the fingers.

10.9

FLAT FOOTED PULL 10.9.1 Bar is just above the kneecap, back is tight, and knees slightly flexed, shoulders over the bar. 10.9.2 Extend and pull the bar up to the power position, then extend the legs explosively and finally shrug the shoulders to a perfect vertical alignment. 10.9.3 Do not allow the heels to come off the ground. Stay on flat feet.

11. INCREASING MUSCLE MASS PLANNING 11.1

When increasing a player’s muscle mass, your basic exercises should be pressing, squatting, and pulling movements. (See 11.5). For a mature athlete with two years of training background, I would stay in a hypertrophy phase no more than 6-8 weeks max. We have had great success using complex multi-joint movements that require a higher degree of active muscle mass than can be achieved using isolation exercises and bodybuilding methodologies. Olympic lift combinations and wide variations of squats, pulls, and presses done in the 5-8-repetition range with reduced rest (1-2 minutes) between sets are highly efficient. The Olympic combinations (See 11.6) are an especially effective means as they not only increase muscle mass, but simultaneously improve the athlete’s work capacity, explosive strength, balance, coordination and speed. I would use more of the combination Olympic lifts, especially in the second cycle (See 11.6). A way to lay out your training is to alternate 4-week hypertrophy cycles, with a higher intensity cycle for 4 weeks. One must be careful that the type of muscle mass that's added will result in greater force production and rate of force development, (See section 3.5 & 3.6). Along with this, the necessary functional changes need to take place in the nervous system for improved Speed Strength. This is especially true with 80% + weights done for 1 to 6 repetitions. This is why we use Olympic lifting. The rate of force development is an essential part of the movements and they are multi-jointed which in turn has a greater carry-over to sports.

11.2

Athletes who have a difficult time increasing mass may have a very fast metabolism. With this type of athlete we again recommend two workouts a day on Monday, Wednesday, and Friday for only one hour and fifteen minutes each. The volume in the morning training should be between 30% to 40% with 60% to 70% of the volume being done in the afternoon session. Plan your lighter exercise in the morning and heavier exercise in the afternoon. With one long single workout of two hours or greater, the athlete burns too much energy and thus reduces the opportunity to increase mass. Even more importantly, their testosterone level goes down after one hour impeding muscle growth. If you couple this with a high metabolism, they are doomed before they start. This is why the planning of volume, intensity, time management, and nutrition is critical. If the athlete can only train once a day, use a 1 hour and 15 minute session. Use only multi-joint exercises and take out bodybuilding because it is ineffective. If the athlete can train twice a day, break up the workouts into two one-hour and fifteen-minute training sessions. Bosco recommends at least a two hour break for testosterone levels to recover. During this break proper nutrition will aid in the recovery process. This break will allow the testosterone levels to recover and thus the second training session will be more productive. Many athletes trying to increase mass overtrain, and thus get into a catabolic state and actually lose mass. Proper nutrition is essential for muscle growth. (See section under recovery for more detail.) If your total training time is 10 hours a week, it should be distributed in the following way:

VOLUME AND TRAINING TIME GUIDELINES PER WEEK WHEN TRYING TO INCREASING MASS Components

Work Capacity Med/Ball 400

Strength 200-300 Reps

Strength Speed 50-100 Reps

Speed Strength 200 Reps Low-Med Int

Speed 200Yds

4 to 5 hrs

1 1/2 to 2 hrs

1 hr

1 hrs

Tempo 1000-2000 Yds Stab/Rehab 1 to 2 hrs

TESTING 11.3

Normal testing, (plus examine body proportions, squat mechanics, back problem). WORK CAPACITY

11.4

Posture. 11.4.1 Core strength 11.4.2 Strength Circuit

STRENGTH MAXIMUM/RELATIVE/STATIC/ECCENTRIC 11.5

Concentrate on pressing, squatting, and pulling movements. 11.5.1 To increase mass and build strength, here are several repetition schemes: -The strength circuit will build muscle mass for young athletes. -Start young athletes with 3x6-10 repetitions and build up over a period of time to 4x6-8 repetitions on pressing, squatting and pulling exercises. -For the more intermediate athlete use mixed intensities from 60-80% for a set of 8-10, then a set of 4-5, repeat x3 and finish with 2 sets of 2 reps at 10 to 20 kilos heavier then your last set of 4 repetitions. This is good for advanced athletes because you don’t have to take them back to a beginning type of training or they will lose too much from their past training. This is especially good when you have short period of time. -Advanced athletes can use mixed intensity opposite of the above method 90% 3x2 first to activate Central Nervous System & fast twitch motor units, drop the weight down and hypertrophy with 4 to 8 reps depending on the exercise. This way you’re going to hypertrophy faster twitch fibers. -75% to 80% weight: take 6 seconds to complete the lowering of the bar, then raise the weight back up as fast as possible, (3 to 5 repetitions for 5 sets). -Also, the total volume of lifting will have a positive effect on increased muscle mass. 11.5.2 Variation of exercises is also a good stimulus for muscle growth. Here's a weekly variation: Monday afternoon back squat, Wednesday morning single leg squat, Wednesday afternoon front squat, and Friday morning back squat. 11.5.3 Descending squats (C. Miller) to improve the athlete’s ability to support weight and to prepare them to tolerate increased intensities. Descending order: support 120% 2x10 for 10 seconds, quarter squat 100% 2X14, half squat (bottom thigh parallel) 80%-85% 2x8, parallel squat (top of the thigh) 75% 2X6, Full 65% 3X4. The athlete must be prepared and be a mature athlete before attempting this, usually 2 years of training background is sufficient. 11.5.4 Ascending squats (C. Miller) to improve the athlete’s ability to support weight and to prepare them to tolerate increased intensities. These are better for slow twitch athlete. Ascending order: Full 65% 3X4, parallel squat (top of the thigh parallel) 75% 2X6, half squat (bottom thigh parallel) 80%85% 2x8, quarter squat 100% 2X14, and support 120% 2x10 for 10 seconds. The athlete must be prepared and be a mature athlete before attempting this, usually 2 years of training background is sufficient.

STRENGTH SPEED EXPLOSIVE 11.6

Combinations of Olympic lifting exercises are excellent for increasing mass and explosiveness at the same time. Some of the following exercises can be further varied by doing the power snatch or power clean from the floor or below the knees and the second repetition from the hang or above the knees. The athlete should first master the technique of each exercise before putting them in combination. You base the intensity for combination lifts on the exercise that the athlete is weakest at. The following is a list of some of the combinations that can be done. 11.6.1Strength Combinations - 3 Clean grip muscle snatches + 3 lunges to a press. - 4 Clean grip muscle snatches + 4 goodmornings. - 3 Muscle snatches + 3 press behind neck + 3 lunges each leg. - 3 Muscle snatches + 3 press behind neck + 3 overhead squats. - 2 Power snatches + 2 press behind neck + 3 lunges each leg. - 4 Power snatches + 2 press behind neck + 2 overhead squats. - 3 Power snatches + 3 good-mornings. - 2 Snatch pulls + 3 power snatches. - 1 Clean pull + 2 power cleans + 2 front squat + 2 push presses. - 2 Power cleans + 2 front squat + 2 push jerks (or split jerks). - 2 Power clean + 2 front squat to push press. - 2 Clean pulls + 3 power cleans - 2 Power cleans + 2 push press, (or push jerks or split jerks). (The number of combinations is limited only by the skill level of the athlete and the imagination of the coach) SPEED STRENGTH STARTING /ELASTIC/REACTIVE

11.7

See Section 12, sport and by position. With high volumes of lifting, the volume of jumps will be small because it's only 10% of your time. Also, to prevent overtraining and injury it is not recommended to do high intensity jumps or a big volume of jumping, with large volumes of lifting. We do use lower intensity jump training like ankle jumps, ankling, and jump ups which is preparatory in nature during this time. You can only train one thing at a time. Verkhoshansky suggests that athletes need sufficient time to recover from a training cycle of high volume weight work. Some athletes may need up to 14 days of lower and less stressful training before beginning a cycle of jumping/plyometrics. You can begin a training cycle emphasizing the Starting Strength/Explosive Strength with higher volumes of jumping. Continue lifting weights at lower volumes but with high intensity.

12. STRENGTH SPEED AND SPEED STRENGTH CYCLE GUIDELINES 12.1

Don't move to this cycle until the athlete has increased their strength and the connective tissue is prepared to handle the higher stress of explosive movements.

12.2

Directing the Training 12.2.1 Divide this training period into two parts, first strength speed and then speed strength. In the strength speed cycle, the dominant training methods are Olympic lifting, along with overcoming jumps. In a speed strength cycle the emphasis is on elastic reactive jumps. Knowing the athlete’s ability level you can individualize this more. If the athlete is at the high end of the Strength-speed norms, you can do more jumping or if the athlete is at the low end of the norms for strength speed, emphasize more Olympic lifts. Refer to the proper training methods and the scientific rationale for using them as to why they're a lead up to jumping and plyometric exercises. Use norms to guide training. 12.2.2 Use the norms to direct training by looking at the ratio of the athlete's squat max to their Olympic Lift max. Males should be able to Power Clean 60-70%, and Power Snatch 45-55% of their squat. Females should be Power Cleaning 55-60%, and Power Snatching 40%-45% of their squat norms. If they can not meet these numbers, they need to pay more attention to Strength-Speed development. If all the ratios match up, they should progress to more emphases on Speed Strength. Also measuring contact times and comparing them to the norm charts for speed strength will help decide what direction the training needs to go. Remember you want optimum levels of each component. This doesn’t apply to Football linemen, Throwers (shot, discus, & hammer) because they don't utilize Speed Strength to a high degree. 4-5 position in basketball do utilize this quality but it must be done at much lower intensity due to size of athlete. For guidelines to volumes see Table 3.1 12.2.3 If a male can jump up on a 42-48 inch box, and a female a 33-36 inch box, but can not power clean their bodyweight, they need technical work.

12.3

Guidelines for STRENGTH SPEED CYCLE. 12.3.1 The repetitions should be as follows: pressing and squatting movements can be as high as 4-6 reps, pulling movements 3 to 5 reps. 12.3.2 Do 1-5 total lifting exercises in a session with Olympic lifts like power cleans, power snatch, push press, and push jerk making up 30% to 40% of lifting volume. 12.3.3 To get maximum results using strength-speed exercises, measure the watts produced. The watts must always be 90% or greater of max for a given exercise. For example, if an athlete's best wattage for a Power Clean (block mid-thigh) is 1000 watts using 80 kgs, the athlete must never train below 900 watts regardless of the intensity used

12.4

Guidelines for SPEED STRENGTH CYCLES. 12.4.1 The intensity of strength and strength speed work goes up while the volume of all strength and strength speed methods goes down during SPEED STRENGTH CYCLES. 12.4.2 The repetitions should be as follows: pressing and squatting movements 1 to 4 reps; pulling movements 1 to 4 reps. 12.4.3 Do 2-4 lifting exercises in a session 12.4.4 Some athletes should be able to execute some of the Olympic lifts from the floor or off of low blocks during this cycle. Olympic lifts should make up between 40 to 50 % of lifting volume. 12.4.5 During SPEED STRENGTH CYCLES & SPEED CYCLES because your trying to emphasizing fast velocity I recommend only doing Snatch or Clean pulls as part of a set of Power snatch or Power Cleans. Have the athlete complete a set of Power snatch or Power Cleans immediately add 5 to 10 kilos to each side of the bar and do 1 to 2 pulls. Take approximately 30 sec between finishing Power

Snatch or Power Cleans and doing the pulls. We find rhythm and velocity of pull is closer to the Power Snatch or Power Cleans. This will make the next set feel lighter. You also can do it in the reverse order and this may be better with the less explosive athletes. Also this is excellent when lifting from the mid thigh off blocks. During both SPEED STRENGTH CYCLES & SPEED CYCLES I would only do minimum of pulling and probably none in the speed cycle. This would apply to an athlete who’s sport or position requires a high degree of speed for a distance greater than 15 to 20 Yds to be successful, i.e. linebacker, running backs, wide receivers, defensive backs, baseball players & soccer athletes. 12.4.6 It important to quantify the quality of effort when doing speed strength training by distance or contact time or both. 12.5

During this cycle you can increase your volume of sprinting up to 300 meters twice a week. SEE 13.15 for example of how to distribute the volume. You're developing starting, explosive, and elastic strength. When the preceding qualities improve so does your speed even though it may not manifest itself immediately.

12.6

Quality is more important than quantity during this cycle. 12.6.1 Give complete rest between sets for best results.

12.7

Clean Combos: 1 clean pull, 2 power clean, 2 front squat, 2-push press. Power clean to push press, do 1 power clean then a front squat and while rising out of the front squat continue into a push press. X2 means go through the entire movement twice. It counts as a total of six repetitions.

12.8

I prefer to do some of my jumps/plyometrics during the strength cycle before and after my weight training if the volume of jumps is small (50 contacts), intensity is low to medium and the athlete isn't too fatigued. I feel that the weight training activates the neuro-muscular system. Also doing them after the jumping/plyometrics offer a relaxation or recovery because the time under tension is so much less than in lifting. The muscle has to contract and relax in less time. When you’re in speed strength and speed cycles I would do jumps/plyometrics before sprinting especially with the explosive athlete. This way they are not fatigued. For unexplosive athletes, I prefer to do some squats or power cleans to pre-activate the neuro-muscular system and recruit muscle fibers before doing jumps/plyometrics. This is an area in which you may want to experiment, trying different approaches with each athlete. (See Section 21.1 and 21.7 for more on the Un-explosive Athlete.)

12.9

To determine what type of jumps the athlete needs, evaluate the sport in which he is participating and how far he runs and how much resistance he must overcome. For example, a football lineman doesn’t run more than 30 yards and must overcome a large body mass as well as impacting opposing lineman of large mass. His jumps should be more of the short jumps working on explosive power. Also bigger athletes can’t handle the impact forces due to their mass. He needs a high degree of maximal strength. A basketball player falls into that category in terms that they run even a shorter distance, but they do not have to impact an opponent in the same manner. So they would not need the same degree of maximal strength but is paramount relative strength. A basketball player would also want not only to work on horizontal jumps to aid acceleration, but also vertical jumps that have elastic reactive components. An example of athletes who would need longer jumps would be athletes in skill positions in football and soccer players. They should do more long jumps because the distance they will cover is greater than that of the non-skilled position players. Relative strength is paramount for these athletes and should be developed with explosive methods such as Olympic lifting. And over-development of slow strength movements would impede these athletes greatly.

12.10 Methods 12.10.1 Terminology -A jump is with a two-footed take off and landing. -A bound is alternating the take off foot and landing foot.

-A hop is using the same leg for both take off and landing.

WARNING LARGE ATHLETES OR ATHLETES WHO HAVE A HISTORY OF BACK OR LOWER EXTREMITY INJURIES SHOULD NOT DO HOPPING (SINGLE LEG JUMPS). IT TAKES MANY YEARS OF TRAINING TO BE PREPARED TO HANDLE THE STRESS FROM HOPS. 12.10.2 Recommended heights for jumping hurdles: hurdle long jumps 6"/15 cm to 18"/44 cm, and hurdle jumps 12"/30 cm to 36"/92 cm. Athletes should not exceed the following recommended heights when performing any type of jump in which the athlete is stepping off a box: -Athletes over 210 lbs./95 kilos shouldn't exceed boxes higher than 16"/41 cm, -Athletes between 176 lbs./80 kilos to /210 lbs./ 95 kilos shouldn't exceed 20"/51 cm, -Athletes under 176 lbs./80 kilos shouldn't exceed 24"/61 cm. A good checkpoint is to listen to the landing and observe their posture. If their impact is noisy or there posture collapses then they're not eccentrically strong enough to resist the impact forces. If they are jumping vertically they should jump within 2"/5 cm of their best counter movement jump. Lower the box height until they can rebound off the surface quickly and with proper mechanics. The jump should be one uninterrupted movement without a pause on ground contact. REMEMBER, WHEN LOOKING ARE TRAINING JUMPERS AND SPRINTERS. THESE ATHLETES ARE GENERALLY LIGHTER AND ARE EXPLOSIVE THAN THE AVERAGE TEAM SPORT ATHLETE. ALWAYS ADAPT THE TRAINING TO THE LEVEL OF THE INDIVIDUAL. Another method of assessing the proper height is measuring contact times. Contact times of .14 or better for horizontal jumps ie hurdle, low single runs on cone jumps .20 or less for vertical. When performing repeat vertical jumps or in depth jumps you can assign a score by dividing height of a jump by Ground Contact Time. You should look for scores of 90-100. Long contact times mean the box or hurdle is too high and they're not getting the desire training affect. 12.10.3 Contrasting loads or complex speed strength training methods can be an excellent short-term method for improving power and speed. Going from the heaviest to lightest exercises allows the athlete the feeling of being explosive. Alternating heavy squats with jumps and sprints is an example of this type of training. This method can be very effective at bringing an athlete to a peak. This can further be used right before the season or in a peaking phase. (See 20.6 & 20.8). Baker research and conversations with Bosco, Chu, and Siff.

STRENGTH SPEED NORMS FEMALES 12-18

MALES 12-18

COLLEGIATE AND PRO BASKETBALL

COLLEGIATE AND PRO FOOTBALL

POWER CLEAN

POWER CLEAN

POWER CLEAN

POWER CLEAN

80% TO 100% BW

110% TO 140% BW

4 & 5 90% TO 120% BW X1

O&D LINE 100% TO 120% BW X1

P. CL. 50% TO 60% OF SQUAT

1, 2, & 3, 110% TO 130% BW

PUSH JERK

P. CL. 60% TO 70% OF SQUAT (ANY ATHLETE WHO SPORTS REQUIRES THEM TO BE IN A 3 POINT STANCE OR SIMILAR POSITION SHOULD TRY TO ACHIEVES THIS FROM FLOOR OR MID SHIN) PUSH JERK

PUSH JERK

PUSH JERK

80% TO 100% BW X1

100% TO 120% BW X1

4 &5 80% TO 100%BW X1

O&D LINE 100% TO 120%BW X1

1,2, &3, 100%TO 120% BW X1

LB, TE,& RB 115% TO 130%BW

LB, TE,& RB 120% TO 140% BW X1 WR & DBS 125% TO 150% BW X1

WR & DBS 125% TO 140% BW X1 POWER SNATCH

POWER SNATCH

POWER SNATCH

POWER SNATCH

50% TO 60%BW

70% TO 90%BW

4 & 5, 60% TO 80% 1 X BW

O&D LINE 75% TO 90% BW X1

P. SN. 40% TO 45% OF SQUAT

P. SN. 40% TO 50% OF SQUAT

1, 2, & 3, 70% TO 90% BW LB, TE,& RB 90% TO 105% BW X1 WR & DBS 100% TO 115% BW X1

BACK STRENGTH

BACK STRENGTH

BACK STRENGTH

BACK STRENGTH

CLEAN PULL X 3 100%110% OF POWER CLEAN

CLEAN PULL X 3 110%120% OF POWER CLEAN

CLEAN PULL X 3 110%120% OF POWER CLEAN

CLEAN PULL X 3 110%120% OF POWER CLEAN

STABILIZATION

STABILIZATION

STABILIZATION

STABILIZATION

MINIMUM OF 20 POINTS

MINIMUM OF 20 POINTS

MINIMUM OF 20 POINTS

MINIMUM OF 20 POINTS

TABLE 12.1 SPECIFIC WEEKLY VOLUME GUIDELINES FOR STRENGTH SPEED Components Strength Speed Emphasized

Work Capacity Med/Ball 200-400

Strength 100-250 Reps 70%

Strength Speed 75-100 Reps 30%

Tempo 1000-2000 Yds

Speed Strength 100-300 Low-Med Int

Speed 300-600 Yds

Specific***

Stab/Rehab 1 to 2 hrs

2 to 4 hrs

2 to 3 hrs

1 to 1 ½ hrs

1 to 2 hrs

REMEMBER THE FOCUS OF THIS CYCLE IS STRENGTH AND STRENGTH SPEED SO ON WEEKS WHERE YOU ARE USING THE HIGHER VOLUME OF STRENGTH TRAINING THEN USE THE LOWER VOLUMES OF SPEED AND SPEED STRENGTH APPLICATION OF TABLE 12.1 WEEKLY VOLUME GUIDELINES FOR STRENGTH SPEED PHASE ONE STRENGTH SPEED TRAINING CYCLE Components MONDAY TUESDAY WEDNESDAY THURSDAY Emphasized Med/Ball Work Speed/Strength Speed 100-200 Yds Med/Ball 75-150 Reps Tempo Tempo Capacity Low/Medium 200-400 200-400 Strength/Speed Intensity 15-40 reps Speed 100-200 Yds

Speed/Strength 75-150 Reps Low/Medium Intensity Speed 100-200 Yds

Strength 2-3weeks 50-80 reps

Strength/Speed 15-30 reps

Strength/Speed 15-30 reps

Strength 2-3weeks 50-60 reps

Core/Stab

Strength 2-3weeks 50-60 reps

Core/Stab 2 hrs

FRIDAY

Core/Stab 1 to 2 hrs.

2 hrs

1 to 2 hrs.

2 hrs

STRENGTH SPEED CYCLE FOR AN ADVANCED ATHLETE Components MONDAY Emphasized Work Speed/Strength 75-150 Reps Strength Low/Medium Int. Speed strength can Speed 100-300 Yds be spread over 4 days Strength/Speed and done 15-30 reps after lifting with smaller Strength 2-3weeks volume per 30-60 reps day Core/Stab 2 ½ hrs

TUESDAY

WED.

THURSDAY

FRIDAY

Strength/Speed 15-30 reps

Med/Ball Tempo 400-600

Speed/Strength 75-150 Reps Low/Medium Int.

Strength/Speed 15-30 reps

Strength 50-70 reps

Strength 50-70 reps Speed 100-300 Yds Strength/Speed 15-30 reps Core/Stab Core/Stab Strength 2-3weeks 30-60 reps

2 hrs

1 to 2 hrs

2 ½ hrs

2 hrs

STRENGTH/SPEED Progress to Speed/Strength When They Pass 4 Out Of 5 of Strength Speed Norms And 1 of 4 Passed Must Be Level 3 Stabilization. Volume Of Strength 70% To 60% Olympic Lifts 40% To 30% Work Cap.

Med Ball, Tempo, Mobility & Stabilization Progression 1

Progression 2 Pulls From The Floor

Strength

Yuri Pulls Single Leg Squat

Strength/ Speed

Olympic Lift Combo/ Just Below Knee. Push Press. Other Olympic Lift Mid Thigh.

Olympic Lift Blocks Mid shin. Front Squat to Push Press.

Speed/ Strength

Tuck Jumps Box to Box Repeat Long Jumps Lateral Bounds

Hurdle Long Jumps Over 9" to 12" Hurdles Or Cones. (Basketball 1,2 & 3 Man Football Rbs, Lbs, Rec. & Dbs. )) Negative Lateral Bounds. Med Ball Stuff Med Ball Back Board Touches (Basketball 3',4 & 5 Man) 10-20-30 Meters 1 W/Sled & 2 Loaded Lighter Sled Or Lower Hill

Speed 10-20-30 Meters 2 W/Sled & 1 Loaded Acceleration Sled Or Hill And Specific Speed M/Thurs. Spst/Speed//StrSpd/Str 2Hrs. Per Day Tue/Thurs.StrSpd/Str /Lat Sp/Stab 2Hrs. Per Day Wed-Tempo/Med Ball 1Hrs. Per Day

M/Thurs. Spst/Speed//StrSpd/Str 2Hrs. Per Day Tue/Thurs.StrSpd/Str/Lat Sp/Stab 2Hrs. Per Day Wed-Tempo/Med Ball 1Hrs. Per Day

Table 12.2 JUMPING AND PLYOMETRIC PROGRESSION EXPLOSIVE JUMPS FOR IMPROVING STARTING ACCELERATION AND A SINGLE RESPONSE VERTICAL JUMP

ELASTIC/REACTIVE JUMPS FOR IMPROVING ABSOLUTE SPEED

ELASTIC/REACTIVE JUMPS FOR IMPROVING GROUND CONTACT TIME OF REPEAT VERTICAL JUMP

THE FOLLOWING IS THE JUMP PROGRESSION AFTER PREPARATION

THE FOLLOWING IS THE JUMP PROGRESSION AFTER PREPARATION, SEE #4.10 FOR PREPARATION

THE FOLLOWING IS THE JUMP PROGRESSION AFTER PREPARATION, SEE #4.10 FOR PREPARATION

ON OFF BOX (SEE 12.10.2 FOR HEIGHT), LOW TUCK JUMPS & 12" TO 18" HURDLE JUMPS.

REPEAT SQUAT JUMPS WITH SMALL AMPLITUDE WITH UP TO 20% BODY WEIGHT, ON OFF BOX (SEE 12.10.2 FOR HEIGHT), TUCK JUMPS

SECOND OR THIRD YEAR

SECOND OR THIRD YEAR

BOX TO BOX, HURDLE JUMPS OVER HIGHER HURDLE, LOW HOPS IN PLACE TIMED, SINGLE LEG RUN WITH LOW FOOT LIFT AND BOUNDS UP HILL

BOX TO BOX, HOPS IN PLACE, CONTRAST JUMPS, AND COMPLEX METHODS, SEE 12.10.3. BACKBOARD TOUCHES AND FOR BASKETBALL CENTER THE PERDUE DRILL. SEE 12.10.2 FOR HEIGHT OF HURDLE

JUMP UPS FIRST DONE WITHOUT COUNTER MOVEMENT FORWARD, BACKWARD, TWIST, WITH BALL, SINGLE LEG, W/WEIGHT BELT, SQUAT JUMPS BODY WEIGHT ONLY & LONG JUMP UP STAIRS SECOND YEAR REPEAT STANDING LONG JUMPS, HURDLE LONG JUMPS OVER 8" TO18" ONLY DO SQUATS JUMPS LOADED IF YOU CAN SQUAT MALES 1 ½ X BODY WT, FEMALES 1 X BODY WT SQUAT JUMPS 20 TO 50% OF BODY WEIGHT BIGGER RESISTANCE & AMPLITUDE MORE EXPLOSIVE STRENGTH. LESS RESISTANCE & SMALLER AMPLITUDE MORE ELASTIC STRENGTH. THE RESISTANCE CAN BE BARBELL, OR PLATES OR DUMBBELLS HELD IN THE HAND. THIRD YEAR SQUAT JUMPS 30 TO 80% OF BODY WEIGHT. FOR ADVANCED, HOLD 5 TO 10 KILOS IN EACH HAND. THEY CAN BE DONE WITH 90 TO 180 TURNS & FROG JUMPS

CONTACT TIMES FOR HURDLE JUMP SHOULD BE .14 FOR NON-SPRINTERS AND .12 FOR SPRINTERS TO AFFECT ABSOLUTE PERFORMANCE THIRD OR FOURTH YEAR MUST SINGLE LEG SQUAT BW X3 BEFORE DOING TIMED HURDLE HOPS. TIMED HOPS FOR 20 METERS, AND BOUNDING SEE 12.10.2 FOR HEIGHT OF BOX AND HURDLE

THIRD OR FOURTH YEAR MUST SINGLE LEG SQUAT BW X3 BEFORE DOING HURDLE HOPS. AND IN-DEPTH JUMPS AND IN DEPTH STUFF. SEE 12.10.2 WARNING LARGE ATHLETES OR ATHLETES WHO HAVE A HISTORY OF BACK OR LOWER EXTREMITY INJURIES SHOULD NOT DO HOPPING (SINGLE LEG JUMPS). IT TAKES MANY YEARS OF TRAINING TO BE PREPARED TO HANDLE THE STRESS FROM HOPS.

SPEED STRENGTH NORMS FEMALES 12-18

MALES 12-18

JUMP UPS

JUMP UPS

30" TO 36"

36" TO 48"

COLLEGIATE AND PRO BASKETBALL JUMP UPS 4 & 5, 36" - 42" 1, 2, & 3, 46" - 52"

COLLEGIATE AND PRO FOOTBALL JUMPS UPS O&D LINE 36" - 42" LB, TE & RB 42"- 48" WR &DBS 48"- 54"

VERTICAL JUMP MEASURED ON VERTEC, NO STEP 16 – 22"+

VERTICAL JUMP MEASURED ON VERTEC, NO STEP

VERTICAL JUMP MEASURED ON VERTEC, NO STEP

22 - 28"+

5 18 - 22 4 22 - 26 3 24 - 28 2 26 – 30 1 28 - 32

REPEAT LONG JUMP X 3

REPEAT LONG JUMP X 3

18 - 22 FT

22 – 28 FT

REPEAT LONG JUMP X 3 O&D LINE 23 FT + LB, TE,& RB 26 FT +

REACTIVE JUMPS HURDLE JUMPS ON 12" 24" HURDLES

REACTIVE JUMPS

REACTIVE JUMPS TIME WITH CONTACT TIME .12 TO 14, HURDLES

HURDLE JUMPS ON 18"-30" HURDLES HURDLE JUMPS ON 24" HURDLES FOR 4&5

WR & DBS 30 FT + 5 HURDLE JUMPS FOR TIME WITH CONTACT TIME .12 TO.14, ON 32" HURDLES LB, TE, RB, WR & DBS

32" HURDLES FOR 1,2,&3

DOESN'T APPLY TO OFFENSE & DEFENSE LINE

STABILIZATION

STABILIZATION

STABILIZATION

STABILIZATION

MINIMUM OF 24 POINTS

MINIMUM OF 24 POINTS

MINIMUM OF 24 POINTS

MINIMUM OF 24 POINTS

TABLE 12.3 SPECIFIC WEEKLY VOLUME GUIDELINES FOR SPEED STRENGTH Components Speed Strength Emphasized

Work Capacity Extra time for recovery due to the intensity of the work Stab

Strength 75-150 Reps 60%

Strength Speed 50-100 Reps 40%

70% to 80%+ of 70% to 80%+ of Specific*** Max Max

Specific***

1 ½ to 2 ½

1 to 2 hrs

1 to 3 hrs

1 to 2 hrs

Speed Strength 75-200 Med-High Int

1 to 1 ½ hrs

Speed 400-800 Yds

APPLICATION OF TABLE 12.3 WEEKLY VOLUME GUIDELINES INTO DAILY VOLUMES PHASE ONE SPEED STRENGTH CYCLE TUESDAY WEDNESDAY THURSDAY

Components MONDAY Emphasized Work Speed/Strength 50-75 Reps Capacity Medium Intensity

Med/Ball Tempo 200-400

Speed/Strength 50- Reps Medium/High Intensity

Med/Ball Tempo 200-400

Speed 200-300 Yds

FRIDAY Speed/Strength 50-75 Reps Medium Intensity Speed 200-300 Yds

Speed 100-300 Yds Strength/Speed 15-30 reps

Strength/Speed 15-30 reps

Strength/Speed 20-40 reps

Strength 2-3weeks 25-40 reps

Strength 2-3weeks 25-40 reps

Strength 2-3weeks 40 60 reps

Core/Stab

Core/Stab Core/Stab

2 hrs

1 to 2 hrs.

2 hrs

1 to 2 hrs.

2 hrs

For A Very Explosive Athlete, i.e, Run Faster, Jump Higher, The Volume Of Lifting In This Phase Should Not Exceed 200 Reps For The Week.

SPEED STRENGTH CYCLE FOR AN ADVANCED ATHLETE Components MONDAY Emphasized Speed Speed/Strength 50-100 Reps Strength Medium/High Int. Speed 200-400 Yds

TUESDAY

WED.

THURSDAY

FRIDAY

Strength/Speed 20-28 reps

Med/Ball Tempo 400-600

Speed/Strength 50-100 Reps /Medium/High Int.

Strength/Speed 20-35 reps

Strength 30-42 reps

Strength 30-50 reps Speed 200-400 Yds Maximum 70-80 reps for both types of strength work

Maximum 65-70 Strength/Speed reps for both 15-25 reps types of strength Core/Stab Strength 25-35 reps Core/Stab Strength 25-35 reps work Strength/Speed 15-25reps

Core/Stab 2 hrs 2 ½ hrs

2 hrs

1 to 2 hrs

2 ½ hrs

YOU CAN ALSO USE A THREE DAY MODEL OR ALTERNATE BETWEEN THREE AND FOUR DAY MODEL TO PREVENT OVER TRAINING OR USE THREE DAY MODEL FOR UNLOAD. Components MONDAY Emphasized Speed Speed/Strength 50-100 Reps Strength Med/High Int.

TUESDAY WED.

THURSDAY

FRIDAY

Med/Ball Tempo 400-600

Med/Ball Tempo 400-600

Speed/Strength 50-100 Reps Med/High Int.

Strength 35-60 reps

Speed 200-400 Yds Strength/Speed 15-25reps Strength 25-35 reps Core/Stab

2 ½ hrs

Strength/Speed 25-40 reps

1 to 2 hrs

Speed 200-400 Yds

Maximum 100 reps for both types of strength Core/Stab work

Strength/Speed 15-25 reps

2 hrs

2 ½ hrs

1 to 2 hrs

Strength 25-35 reps

SPEED/STRENGTH Their Speed Should be at a high level When They Pass 4 Out Of 5 of Speed Strength Norms. Volume Of Strength 60% To 5O% Olympic Lifts 5O% To 40%

Work Cap.

Med Ball, Tempo, Mobility & Stabilization Progression 1

Strength

Strength/ Speed

Lunges Reduce Volume Of Pulls. Pulls Part Of Olympic Lift USE ANY OF THE PREVIOUS METHODS Push Jerk

Progression 2 2 pulls 10-20K+ Then 2 Lift Or 2 Lift Then Add 10-20K Do 2 Pulls USE ANY OF THE PREVIOUS METHODS USE ANY OF THE PREVIOUS METHODS

USE ANY OF THE PREVIOUS METHODS Speed/ Strength

Hurdle Jumps (Basketball 1,2 & 3 Man) Skater Bounds Perdue Drill (Basketball 3,4 & 5 Man) Low Hops In Place. (Basketball & 1,2 & 3 Man. Football Rbs, Lbs, Rec. & Dbs. ) Speed Ins/Outs Acceleration In 15 Meters And Out 15 Meters Specific In 15 Meters Speed May Use Wt Belt For Reactive M/Thurs. SpSt/Speed/StrSpd/Str 2Hrs. Per Day Tue/Thurs.StrSpd/Str /Lat Sp/Stab 2Hrs. Per Day Wed-Tempo/Med Ball 1Hrs. Per Day

In Depth Stuff (Basketball 3,4 & 5 Man) Single Leg Run (Basketball 1,2 & 3 Man Football Rbs, Lbs, Rec. & Dbs. )) Acceleration Complex Basketball Circuit (First 2 Wk Wed. Last 2 Wk M & Fri). M/F SpSt/Speed/StrSpd/Str 2 Hrs. Per Day Wed StrSpd/Str /BB Cit 2 Hrs. Per Day Tue/Thurs. Tempo 45 Min Per Day

13. SPEED CYCLE GUIDELINES 13.l

Speed is developed in sprints of up to 60 meters or 7 seconds at 95% or more of best. 13.1.1 This is why you must measure the quality of effort by timing the speed work. 13.1.2 Don’t do runs between 76% & 90% as it interferes with speed development.

13.2

Any sprint over 7 seconds starts to become endurance because of the energy system used (lactate) and for the fact that fast twitch fibers begin to fatigue.

13.3

It takes 48 hours to recover from sprint work because of the strong involvement of the central nervous system in sprinting.

13.4

Never sprint 2 days in a row and never more than 3 days a week because the nervous system can't recover. 13.4.1 Since you can't sprint with high volumes all year it is especially important to perform Olympic Weightlifting exercises in the off-season. According to Charlie Francis this will help to maintain the high rates of contraction in the muscles during periods where sprint volumes are low.

13.5

Increase speed first before increasing speed endurance.

13.6

Maximum recovery between sprints should be 3-5 minutes and 5-10 minutes between sets of sprints to allow complete recovery of the energy system.

13.7

Use tempo to recover from sprint days and to develop the general fitness of the athlete for sprinting. Because the runs are done at 65% to 75%, there is very little central nervous system involvement. The athlete needs a good general conditioning base or they won't be able to handle any volume of speed work.

13.8

Use core exercises and medicine balls circuits along with weight training to develop the core strength needed for sprinting.

13.9

An athlete must first develop their core strength to get into the sprint position. An athlete who runs too many sprints in the improper position only ingrains improper mechanics and faulty motor patterns. 13.9.1 A pusher needs a high volume of low elastic jumps with good range of motion. Straight leg bounds into a run are good examples. Standing fast leg and butt kick into a run are other running drills that would be helpful. An athlete who runs down into the ground does it either because of a lack of hip/core strength, or because of a lack of hip mobility. The coach should check the Standing A position, and the body positions achieved in all the A drills to assess this condition. Be careful of using resisted sprints until the problem is corrected or you will keep reinforcing the same poor mechanics.

13.10 To improve speed, relative strength must exceed any increase in body mass. 13.l1 The sprint drills develop quick ground reaction forces (elastic strength), specific strength, proper running position, and general body awareness. -A-March -A skip -Running A -B skip -Butt kick into a run -Fast leg drill -Straight leg bounds

13.12 Speed, plyometric, and strength training should all be done on the same day. The reason for this is that they all involve the central nervous system. A word of caution when emphasizing speed development make sure reduce strength and jump/plyometric volume to accommodate the stress of the speed work or they will become over trained quickly. See table 13.1 for volume guidelines. 13.12.1 For team sport athletes who need higher strength levels we've found that one day do your speed work with some jump/plyometric work. But limit, strength and strength speed to maximum of three exercises (i.e.-Power Clean, Push Jerk and Squat--total reps for all exercise combine not to exceed 30-50 reps). The next day do your strength work, and strength speed and the third day tempo work for recovery. The above statement is applicable to collegiate and pro linemen in football and for 4-5 position in basketball in pro basketball. 13.13 The volume of sprint work per day in a speed cycle should not exceed 300 to 600 meters. Quality is more important than quantity. 13.14 As long as the qualities that make up speed go up, speed will improve, even though it may not manifest itself immediately. 13.15 Before any sprint training is conducted, the coach must make sure that an athlete has proper technique. To establish rhythm and technique in sprinting, a beginning athlete, or an athlete that runs out of control, must spend a lot of time running Build-ups. Build-ups are runs with a gradual acceleration that are started smoothly and are slowly accelerated up to full speed. Proper technique and rhythm must be stressed. From a practical application, begin an athlete with 30-yard buildups. Even though they can not achieve full speed at this distance, they should run an additional 10-20 yards maintaining the speed reached at 30 yards and with special emphasis on staying relaxed. Build-ups can be run 40-50 yards. 13.16 Once an athlete begins to accelerate rapidly and smoothly, you can begin speed development in 10-yard segments. Begin by using 10-yard sprints. Initial work should be done with the athlete running sprints at this distance. When you feel the athlete has attained an optimal level of technique and rhythm in the first segment, you can add a contrast by sprinting one segment resisted, followed by 2 non-resisted segments. After you feel comfortable with the first segment, you can begin working the above progression at 20-yard segments. The coach can keep adding 10 yard segments until they reach the desired distance, but you should not move to the next segment until you have perfected the technique and rhythm of the previous one. This is a great way to help establish the rhythm of the sprint once they are sprinting at 20 yards +. Because each segment is faster it’s not only good for rhythm but a nice gradual warm up. Do 1 resisted and 2 nonresisted for each 10-yard segment. In sprint cycle we may do 1 resisted, 1 assisted and 1 normal. (Francis)

13.17 Methods to Develop Speed 13.17.1 Running drills, starting drills: scramble ups, med ball starts, plyo starts, hill sprints, car pushes, sleds, build ups, short sprints, contrasting sprints, in & outs. When going from the in to the out phase just maintain the same velocity during out and emphasize relaxation. On the next phase to increase speed, ideally you have splits for total distance run for the ins and outs at maximum effort and then time the splits of the in and out segments. This would allow to see if the athlete is doing them correctly. 13.18 When using resisted or assisted runs they should not slow or speed up the athlete more then 10%. Sleds also can make the athlete run down into the ground if they're not strong enough or i.e. the sled is too heavy. Too heavy of a sled makes them break at the waist changing running posture. Too heavy of a sled can have a negative affect on the start because the athlete may try to muscle the start instead of exploding out. Likewise too fast of a tow when doing assisted work will cause a breaking or stubbing action on the foot plant.

13.18.1 Wait until the athlete can run with proper mechanics before doing any resisted or assisted work. 13.18.2 The athlete who runs down into the ground (down meaning collapsing on impact) needs to strengthen the core, perform running drills and do low level jumping drills. This will allow him/her to maintain proper posture and react to the ground. This may take a significant amount of time to improve. 13.18.3 One advantage of over speed training is that because athlete uses less energy in acceleration, they can run at maximal velocity for a longer period of time. 13.18.4 I prefer running down hill to towing because, it's natural and has a rapid eccentric over load. The hill should only increase the speed approximately 5% for the given distance. 13.18.5 Sprinting with a weighed vest of 5% of body weight will train elastic strength. You can use this in a contrast format: 1-2 with & 1-2 without. Table 13.1 ACCELERATION 0-30M

TRANSITION 15-30M

ABSOLUTE SPEED 30+M

1 PLYO STARTS 2 SCRAMBLE UPS 3 WALL MARCHES 4 SPRINTS 5 HILLS 6 HARNESS 7 SLEDS 8 BUILD UPS (LEARNING TO RELAX) 9 MACH DRILLS 10 CONTRAST TRAINING A LACK OF STRENGTH, STRENGTH SPEED, AND SPEED STRENGTH HAVE A NEGATIVE IMPACT ON ACCELERATION

1 IN & OUTS 1 FLYING SPRINTS (teaches changing from acceleration 2 OVER-SPEED mechanics to absolute mechanics) 3 FAST LEG DRILL 2 RELEASE CHUTE OR SLED (teaches active landing & (teaches the athlete to come up) recovery + rhythm) 4 BUTT KICK INTO A RUN (teach recovery) THE ATHLETE MUST FIRST 5 STRAIGHT LEGS BOUNDS LEARN MANY OF THE INTO RUNNING A (teaches ABSOLUTE TECHNIQUE DRILLS BEFORE THEY CAN BE pawing action) TAUGHT THE TRANSITION 6 RUNNING A INTO A RUN PHASE (teaching running over the ground) 7 SEE JUMPS/PLYO ABSOLUTE SPEED IS NOT CONTRAST TRAINING IMPORTANT FOR OFFENSIVE AND DEFENSIVE LINEMEN SEE SEC. 12 AND BASKETBALL PLAYERS

13.19 Methods of Specific Speed 13.19.1 The first thing that you need to do is establish joint stability in the athletes so they can handle the movements of the sport. These exercises are a sample of how to develop these balance skills: beam pass & catch, squats on a wobble board, jousting see 1.3.7 and 4.12.1 for core. 13.19.2 -Lateral Static Limb Stability Training. Lateral Walks with a band around the ankles. Lateral Bounding with a hold. Lateral Bounding with no hold Lateral Bounding on the negative angle board w/hold. Lateral Bounding on the negative angle board w/ no hold. Lateral bounds with partner. Lateral hops on-off a 4" to 12" box -Forward Forward zigzag bounding with a hold. Forward zigzag bounding without a hold Forward zigzag bounding on the negative angle board w/hold.

Forward zigzag bounding on the negative angle board. Forward zigzag hops with a hold Forward zigzag hops without a hold -Backward (For backward movement training good rotation in the hip is needed). Step off of a 4" to 12" forward box step on one leg and explode back up on to the box

13.19.3 Have them perform a skill with an added degree of difficulty or by assistance for speed. Take them out of their normal environment. Examples include, doing slides in the sand, slides with an Olympic bar on the shoulders, defensive slides up and down a hillside. Sports specific movement patterns with a cord for resistance, or up and down a small hill. 13.19.4 Hand/Eye coordination: speed bag, ping pong, martial arts, and juggling. 13.19.5 Foot quickness: bar step, stick drills (can be done with ankle weights), stair drill. 13.19.6 Reaction drills: tennis ball drills, blind defense, crab wave, 4-way reaction drill, 1/4 turns, figure-8. 13.20 Basketball and Football Specific Conditioning 13.20.1 Basketball and Football circuit, short speed, dumbbell circuit, suicides, repeat hills. 13.20.2 Sports specific movement patterns with a cord for resistance, or up and down a small hill;

CARLO VITTORI'S SPEED CONTINUUM Figure 13.1 ACCELERATION PHASE

ABSOLUTE SPEED PHASE

EXPLOSIVE FORCE

Squats Olympic Lifts Short Jumps Resisted Sprints Short Sprints Running Mechanics Flexibility

REACTIVE FORCE & ELASTIC FORCE

Variable Speed Runs Reactive Resisted Jumps Box & Hurdle Jumps Bounding (Long Jumps) Running Mechanics 10 M

20 M

30 M

40 M

50 M

60 M

70 M

80 M+

SPEED NORMS FEMALES 12-18

MALES 12-18 40YD DASH

COLLEGIATE AND PRO BASKETBALL 20 METERS DASH

COLLEGIATE AND PRO FOOTBALL 40YDS DASH

40YD DASH THESE TIMES ARE ELECTRONIC TIMES SELF START

THESE TIMES ARE ELECTRONIC TIMES SELF START

THESE TIMES ARE ELECTRONIC TIMES. SELF START

THESE TIMES ARE ELECTRONIC TIMES. SELF START

5.6 SEC – 5.1 SEC

5.0 SEC - 4.60 SEC

5 4 3 2 1

3.25 3.05 2.95 2.90 2.85

O&D LINE 5.1-5.6 LB, TE,& RB 4.5 - 4.8 WR DBS 4.3. - 4.6

20 METER SPRINT

20 METER SPRINT

3.4 - 3.0 ADD .24 FOR ELECTRONIC TIMES

3.3 - 2.9 ADD .24 FOR ELECTRONIC TIMES

STABILIZATION

STABILIZATION

STABILIZATION

STABILIZATION

MINIMUM OF 28 POINTS

MINIMUM OF 28 POINTS

MINIMUM OF 28 POINTS

MINIMUM OF 28 POINTS

TABLE 13.2 SPECIFIC WEEKLY VOLUME GUIDELINES FOR SPEED CYCLE Components Work Capacity Strength Strength Speed Extra time for 75-100 Reps 50-100 Reps Speed recovery due to 50% Emphasized 50% the intensity of the work 70% to 80%+ of 70% to 80%+ of Stab Max Max 1 ½ to 3

1 to 2 hrs

1 to 2 hrs

Speed Strength 50-150 Med/High Int

Speed 500-1500 Yds

Specific***

Specific***

½ to 1 hrs

3 to 5 hrs

APPLICATION OF TABLE 13.2 WEEKLY VOLUME GUIDELINES INTO DAILY VOLUMES

Components MONDAY Emphasized Work Speed/Strength 25-50 Reps Capacity Med Int

PHASE ONE SPEED TRAINING CYCLE TUESDAY WEDNESDAY THURSDAY Med/Ball Tempo 200-400

Speed/Strength 25-50 Reps Med/High Int

Med/Ball Tempo 200-400

FRIDAY Speed/Strength 25-50 Reps Medium Int

Speed 200-400 Yds

Speed 200-300 Yds

Speed 200-400 Yds

Strength/Speed 15-20 reps

Strength/Speed 20-30 reps

Strength/Speed 15-20 reps

Strength 2-3weeks 20-25 reps

Strength 2-3weeks 25 40 reps

Strength 2-3weeks 20-25 reps

Core/Stab

Core/Stab

Core/Stab

2 hrs

1 to 2 hrs.

2 hrs

1 to 2 hrs.

2 hrs

WEDNESDAY'S SPEED AND SPEED STRENGTH CAN BE OF A SPECIFIC NATURE OF THE SPORT. SPEED CYCLE FOR AN ADVANCED ATHLETE Components MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY Emphasized Med/Ball Speed Speed/Strength Speed/Strength Med/Ball Speed/Strength 25-50 Reps 200-400 25-Reps 200-400 25-50 Reps Strength Medium/High Int. Medium/High /Medium/High Int. Tempo Int. Tempo 1000 Yds Speed 200-500 Yds 1000 Yds Speed 200-500 Yds Speed 200-500 Yds Strength/Speed Strength/Speed 15-20reps 15-20 reps Core/Stab Strength 15-20 reps Strength/Speed Strength 15 20 reps 15-20 reps Core/Stab Strength 15–30 reps 2 ½ hrs

1 to 2 hrs

2 hrs

1 to 2 hrs

2 ½ hrs

SPEED VERY EASY TO OVER TRAIN WITH SPEED EMPHASIS.

Work Cap. Strength

Med Ball, Tempo, Mobility & Stabilization USE ANY OF THE PREVIOUS METHODS High Intensity Small Volume

Strength/ Speed

USE ANY OF THE PREVIOUS METHODS High Intensity Small Volume

Speed/ Strength

Small Volume Medium To High Intensity Hurdle Jumps Single Leg Run Bounds In-Depth Jumps 1-2 Assisted Sprints 1-2 Un Assisted Sprints

Speed Acceleration And Flying Sprints Specific Speed Sport Speed Endurance & Movement Patterns M/W/F SpSt/Speed/Str.Spd/Str. 2 Hrs. Per Day Tue/Thurs. Tempo/Stab 45 Min Per Day

14. SPECIFIC TRAINING PROGRAM FOR POWER FORWARD AND CENTER TABLE 14.1 VOLUME AND TRAINING TIME GUIDELINES FOR CENTERS AND FORWARD PER WEEK BASED ON WHAT COMPONENTS ARE BEING EMPHASIZED IN A TRAINING CYCLE. Components Emphasized Work Capacity Med/Ball Work 600-1200 Capacity & Recovery Tempo 2000-3600 Yds

Strength

Emphasized Strength Med/Ball 400-600

Emphasized Strength Speed Med/Ball 200-600

Tempo 1000-2000 Yds

Tempo 1000-2000 Yds

Stab/Rehab

Stab/Rehab

Stab/Rehab

2 to 4 hrs. Body Wt Circuit Complex

1 to 2 hrs 100-275 Reps (80%)

1 ½ to 2 hrs 100-200 Reps (70%)

150-175 Reps (80%) Strength Advance Athlete

Emphasized Speed Strength Extra time for recovery due to the intensity of the work

1 ½ to 2 hrs 100-150 Reps (60%)

Emphasized Speed Not Relevant For the Sport

Not Relevant For the Sport

.

Strength Speed

1 to 2 hrs 50-70 Reps (20%) Olympic Lift* Advance Athlete

3 to 5 hrs 50-75 Reps (20%)

2 to 3 hrs 50-125 Reps (30%)

1 to 2 ½ hrs 50-100 Reps (40%)

Not Relevant For the Sport

Speed Strength

½ to 1 hr 200-300 Reps Preparatory/Low Int.

1 to 2 hrs 150-200 Reps Low Int

2 to 3 hrs 100-200 Low-Med Int

1 to 2 ½ hrs 75-120 (H 40) Med-High Int

Not Relevant For the Sport

***Specific

***Specific

1 to 1 ½ hrs 300-400 Yds

1 to 1 ½ hrs 400-500 Yds

Speed

½ to 1 hr 200-Yds

1 hr 200-300 Yds

Not Relevant For the Sport

***Specific

½ to 1 hr

1 to 1 ½ hrs

1 to 1 ½ hrs

1 to 2 hrs

Jumps should be low to medium intensity depending on age, body weight and injury history. Important factor regarding jumping is the amount of playing they do in the off-season. Strength and Strength speed will have the biggest impact on this position performance. ***Specific exercises only apply to the well-prepared athlete and should not detract from the main emphasis

PLANNING 14.1

For this position, maximum strength and static strength are very important. Playing in the post requires the athlete to establish position and maintain position against large external resistance, his opponent. Without these qualities, they cannot perform the above tasks. Because most of their movements take place close to the basket and require only a few steps, starting strength and explosive strength also must be trained. They rarely lead the fast break (unless you have a Horace Grant), so the ability to accelerate over a short distance is all that is necessary. Most of their jumping is done off of two feet. Some concerns when training these athletes are: body proportion, limb length, inactive feet, poor posture, and the inability to stabilize and support weight effectively due to long levers. All of the above must be taken into consideration when planning a training program for the power forwards and centers. TESTING

14.2

Body proportion (such as long legs with a short torso or short arms and small hands) limb length, squat mechanics, back problem, stability, in-active feet, support structure, and jumping mechanics. WORK CAPACITY

14.3

Posture. 14.3.1 Developing core strength with medicine balls, stability exercises, and abdominal progressions. 14.3.2 Upper back posture, special lat pull-downs, pull-ups, and scapular stabilization. STRENGTH MAXIMUM/RELATIVE/ECCENTRIC/STATIC

14.4

Squats, slow pulls, pulls with pause. 14.4.1 Volume most important. 14.4.2 Holding positions and supporting weight. STRENGTH SPECIFIC

14.5

Contact drills. 14.5.1 Bag drill holding position, beam pass & catch, shuffle and punch, tubing slide, bar slide, bag drill with eyes closed holding position, and jousting trying to hold position. STRENGTH SPEED EXPLOSIVE

14.6

Cleans, push press, combinations, 3 position clean, push press with pause, or snatch. 14.6.1 Lift from the blocks.

SPEED STRENGTH STARTING/ELASTIC/REACTIVE 14.7

Jump ups, standing long jumps up stairs, squat jumps, ankle jumps. Skip bounds, power toe raise, wave squat, static weighted squat jumps, repeat jumps, contrasting jumps, standing long jumps, hurdle long jumps over 6"-12" hurdle, hurdle jumps over 12"-24" hurdles, on-off 8"-16" box, box to box 8"-16", for more jumps see section 12. SPEED STRENGTH SPECIFIC

14.8

Medicine ball: backboard touches, static stuff, counter movement stuff, 180 & 360 stuff, in-depth stuff. Multiple vertical jumps, rebound drills: blind & scramble up. SPEED ACCELERATION

14.9

Observe posture, active foot, ankling, shoe-less running (to develop strength & increase the proprioception of the foot), cumulative effect of all types of strength work, and speed strength. SPEED SPECIFIC

14.10 X drill, 1/4 turns with ball, bar step, sticks, stairs, speed bag, basketball circuit, slide board, and short shuttle.

ORDER OF DEVELOPMENT BASKETBALL [SPEED] 1. Accelerations Fast-break Defensive Quickness Penetration Change of Direction _____________________________________ [STRENGTH SPEED] [SPEED STRENGTH] 1. Starting

2. Explosive

3. Elastic

Rebounding Rebounding All Repeat Jumps Shot Blocking Shot Blocking & Jumps With A Dunking Dunking Step First Step First Step ____________________________________________________ [STRENGTH] 1. Maximum/Relative

2. Eccentric

3. Static

Establishing Position Deceleration Positions Fight Through Picks (Stopping) (Holding) _________________________________________________________________ [WORK CAPACITY] 1. Rehabilitation Injury Specific

Composition Career Longevity

3. Joint Mobility Reduce Chance of Injury

4. Strength Endurance 5. Core Strength/Stability 6. Aerobic Rebounding & Positioning Reduce Chance of Injury Recovery ______________________________________________________________________________ Qualities must be developed sequentially. Under developed base work capacity qualities can inhibit the development of athletic strength, power, and speed. I.E. poor core strength affects lifting posture and the ability to support loads needed to develop strength. All the physical qualities are insuperably linked and cannot be considered as independent of each other. Human performance depends on the correct "blend" of physical abilities.

Work Capacity Progress to Strength When They Pass 4 Out Of 5 of Work Capacity Norms And 1 of 4 Passed Must Be Level 1 Stabilization w. Correct Problems Posture, Flexibility Etc. Work Cap. Strength

Strength/ Speed

Med Ball, Tempo, Mobility & Stabilization Body wt. Cit. Complex Tubing Bar Slides Pulls: Mid Thigh Sled Walks RDLs Squat Chek Press Advanced Athlete Would Do Some Olympic Movements

BASKETBALL 4 & 5 Strength Strength/Speed Progress to Strength/Speed When Progress to Speed/Strength When They Pass 3 Out Of 4 of Strength They Pass 4 Out Of 5 of Strength Norms And 1 of 3 Passed Must Be Speed Norms And 1 of 4 Passed Must Level 2 Stabilization. Volume Of Be Level 3 Stabilization. Volume Of Strength 80% & Olympic Lifts Strength 60 To 70% Olympic Lifts 20%. 40%. Med Ball, Tempo, Mobility & Med Ball, Tempo, Mobility & Stabilization Stabilization Front Squats Back Squat Yuri Pulls RDL'S Snatch or Military Press Single Leg Squat. Clean Grip Pulls: Blocks Chek Press Below Knee. Olympic Lift Mid thigh.

Olympic Lift Combo. Hang Below Knee

Speed/ Strength

Jump Rope Ankle Jumps

Ankling Static Squat Jumps.

Jump Ups W/COUNTER MOVE Skip Bounds

Static Squat Jumps Loaded 10% to 30%.). 30% BW Wave Squats

Speed Acceleration And Specific Speed

Walking Toe Up Wall March A March

A Skip (Mach) Butt Kicks Wall Run Technical Build Ups. Running A (Adv) M/W/F Spst/Sp/Str/Stab Core 2Hrs. Per Day Tue/Thurs.Work Cap 1Hrs. Per Day

A Run Explosive Med Ball Throws Resisted 5 M. Jog Burst

Med Ball Starts 10 & 20 Meter Sprints

Olympic Lift Combo/ Just Below Knee. Push Press Other Olympic Lift Mid Thigh. Loaded Squat Jumps 10% BW Standing LJ (Up Stairs On/Off/Box Lateral Bounds W/Hold. 10 & 20-Meters 2 W/Sled Or Hill & 1 Unloaded

Olympic Lift Blocks Mid shin. If Technique Good

Speed/Strength Their Speed Should be at a high level When They Pass 3 Out Of 4 of Speed Strength Norms. Volume Of Strength 60% Olympic Lifts 40% To 50%

Med Ball, Tempo, Mobility & Stabilization Lunges 2 pulls 10-20K+ Then 2 Lift Reduce Volume Or 2 Lift Then Of Pulls. Pulls Add 10-20K Do 2 Part Of Olympic Pulls Lift Push Jerk Wave Loading 70-80-90%

Med Ball Stuff Med Ball Back Board Touches Lateral Bounds

Perdue Drill. Negative Lateral Bounds.

10 & 20 Meters 1 W/Sled Or Hill Use Lighter Sled Or Lower Hill 2 Unloaded

Ins/Outs In 10 Meters Out 10 Meters In 10 Meters

In Depth Stuff Skater Bounds

Acceleration Complex Basketball Circuit (First 2 Wk Wed. Last 2 Wk Mon. & Fri.) M/W/F M/Thurs. M/Thurs. M/Thurs. M/Thurs. M/Thurs. M/F Spst/Sp/St/Stab Spst/Sp/StSpd/St Spst/Sp/StSpd/St Spst/Sp/StSpd/St Spst/Sp/StSpd/St Spst/Sp/StSpd/St Spst/Sp/StSpd/St Core 2Hrs. Per 2Hrs. Per Day 2Hrs. Per Day 2Hrs. Per Day 2Hrs. Per Day 2Hrs. Per Day 2Hrs. Per Day Day Tue/Thurs Tue/Fri Tue/Fri Tue/Fri Tue/Fri Tue/Fri StSpd/St /Lat Tue/Thurs. StSpd/St/ Lat StSpd/St/Lat StSpd/St/Lat StSpd/St/Lat StSpd/St/ Lat Work Cap Sp/Stab 2Hrs. Per Sp/Stab 2Hrs. Sp/Stab 2Hrs. Per Sp/Stab 2Hrs. Per Sp/Stab 2Hrs. Per Sp/Stab 2Hrs. Per 1Hrs. Per Day Day Per Day Day Day Day Day Wed Work Cap Wed- Work Cap Wed- Work Cap Wed- Work Cap Wed- Work Cap Wed- Work Cap 1Hrs. Per Day 1 Hrs. Per Day. 1 Hrs. Per Day. 1 Hrs. Per Day. 1 Hrs. Per Day. 1 Hrs. Per Day. TEACH POWER SNATCH OR POWER CLEAN FIRST DEPENDING ON THE ATHLETES ABILITY. YOU CARRY OVER VARIOUS EXERCISES FROM PREVIOUS CYCLES AS NEEDED. IT MAY TAKE SEVERAL YEARS FOR AN ATHLETE TO PROGRESS THROUGH THESE VARIOUS PHASES OF TRAINING

15. TRAINING THE SMALL FORWARD PLANNING 15.1

These athletes are hybrids so they need the strength and explosive strength of a Power Forward because Small Forwards must be able to post up on offense and play post defense. They also need speed and agility of a guard to lead the fast break and defend against it. Based on the above statement either train the Small Forward like a Power Forward or guard depending on their style of play and there deficiency. See section 14 and 16.

16. TRAINING THE SMALL FORWARD & GUARDS

TABLE 16.1 VOLUME AND TRAINING TIME GUIDELINES FOR GUARDS PER WEEK BASED ON WHAT COMPONENTS ARE BEING EMPHASIZED IN A TRAINING CYCLE. Components Emphasized Work Capacity Med/Ball Work 800-1600 Capacity & Recovery Tempo 3200-4400 Yds

Strength

Emphasized Strength Med/Ball 400-600

Emphasized Strength Speed Med/Ball 200-600

Emphasized Speed Strength Extra time for recovery due to the intensity of the work

Tempo 1000-2400 Yds

Tempo 1000-2000 Yds

Stab/Rehab

Stab/Rehab

Stab/Rehab

2 to 4 hrs. Body Wt Circuit Complex

1 to 2 hrs 150-250 Reps (80%)

1 ½ to 2 hrs 100-175 Reps (60%-70%)

3 to 5 hrs 50-75 Reps (20%)

2 to 3 hrs 50-125 Reps (30%-40%)

50-100 Reps (40%)

Not Relevant For the Sport

1 to 2 hrs 200-300 Reps Low-Med Int

2 to 2 ½ hrs 100-250 Low-Med Int

1 to 2 hrs 100-200 (H 80) Med-High Int

Not Relevant For the Sport

***Specific

***Specific

1 to 1 ½ hrs 300-500 Yds

1 to 1 ½ hrs 400-800 Yds

1 ½ to 2 hrs 75-125 Reps (60%)

Emphasized Speed Not Relevant For the Sport

Not Relevant For the Sport

150-175 Reps St (80%) Advanced Athlete 1 to 2 hrs Strength Speed

1 to 2 hrs 50-70Reps (20%) Olympic Lift Advanced Athlete

Speed Strength

Speed

½ to 1 hr 200-400 Reps Preparatory/Low Int.

½ to 1 hr 200-300 Yds

1 hr 200-400 Yds

Not Relevant For the Sport

***Specific

½ to 1 hr 1 to 1 ½ hrs 1 to 1 ½ hrs 1 ¼ to 2 ½ hrs Strength speed and speed strength will have the biggest impact on this position performance. ***Specific exercises only apply to the well-prepared athlete and should not detract from the main emphasis

PLANNING 16.1

These athletes are generally leaner, quicker and more explosive. Small forwards and guards typically lead and defend the fast break. They jump off of one leg more frequently and with greater velocity because they may be moving towards the basket from a distance of l0 yards or greater. This adds to greater forces and stress upon the body on takeoff and landing. Rotational exercises should be included because many of them shoot turn around jumpers and are acrobatic around the basket. One mistake in planning a program for the small forward and guards is not building enough relative strength early in their careers. The reason for this is that later in their careers their success will become more dependent upon relative strength and explosive strength as the elastic quality diminishes with age. These athletes’ training programs will have a higher volume of jumps off of one leg, more sprinting, and defensive sliding drills. Because of this, you must strengthen their groin and do more lateral change of direction work. In terms of their weight training, after establishing a basic strength base they need to do more single leg squatting. I prefer power snatches to power cleans because the snatch has a greater speed component due to the higher velocities involved in the lift.

TESTING 16.2

Lateral change of direction, 20m acceleration, 360 degree jumps, 360-degree jump land and run, and body proportions. WORK CAPACITY

16.3

Anaerobic capacity and groin strength. STRENGTH MAXIMUM/RELATIVE/STATIC/ECCENTRIC

16.4

80% Eccentric squats, single leg squats, lunges, walking lunges, and pulls. STRENGTH SPECIFIC

16.5

Tubing slides, hills, retreat hill slides, turbo ramp, and slide board. STRENGTH SPEED EXPLOSIVE

16.6

Power snatch, clean grip power snatch, exploding step-ups, and single leg jump ups. SPEED STRENGTH STARTING/ELASTIC/REACTIVE

16.7

See section 12 elastic/reactive jumps for improving ground contact time of repeat vertical jump. SPEED STRENGTH SPECIFIC

16.8

Jump ups with med ball, 180-degree jump ups with med ball, and 180 degree jumps with dumbbell in hand, 180 degree in depth jumps.

SPEED ACCELERATION 16.9

Higher volumes and more speed endurance should be emphasized. SPEED SPECIFIC

16.10 Defensive slides with tubing, hill slides, lateral bounds, lateral hops, zigzag bounds forward and backward, and zig zag hops. Lateral hops off of a 6" to 12" box and backward hops off of a 6" to 12" box and speedbag. Shuffle over sticks spaced 12 to 16 inches apart with light ankle weights (never run with ankle weights).

Work Capacity Progress to Strength When They Pass 4 Out Of 5 of Work Capacity Norms And 1 of 4 Passed Must Be Level 1 Stabilization Correct Problems Posture, Flexibility Etc. Work Cap. Strength

Strength/ Speed

Speed/ Strength

Med Ball, Tempo, Mobility & Stabilization Bwt. Cit. Complex Pulls: Mid Thigh RDLs Squat Chek Press Advanced Athlete Would Do Some Olympic Movements

Jump Rope Jump Static Ups Ankle Jumps

Ankling C M Jump Ups. Skip Bounds Tubing Bar Slides

BASKETBALL 1, 2 & 3 Strength Strength/Speed Progress to Strength/Speed When Progress to Speed/Strength When They Pass 3 Out Of 4 of Strength They Pass 4 Out Of 5 of Strength Norms And 1 of 3 Passed Must Be Speed Norms And 1 of 4 Passed Must Level 2 Stabilization.. Volume Of Be Level 3 Stabilization. Volume Of Strength 80% & Olympic Lifts 20%. Strength 70% To 60% Olympic Lifts 40% To 30% Med Ball, Tempo, Mobility & Med Ball, Tempo, Mobility & Stabilization Stabilization Front Squats Back Squat Yuri Pulls Pulls From The RDL'S Clean or Military Press Single Leg Squat Floor Snatch Grip. Pulls: Blocks Chek Press Below Knee. Olympic Lift Mid thigh.

Olympic Lift Combo. Hang Below Knee

Static Squat Jumps Loaded 10% to 30%. Standing LJ (Up Stairs). Lateral Bounds W/Hold. A Run Explosive Med Ball Throws Resisted 5 M. Jog Burst

Loaded Squat Jumps 10% To 30% BW On/Off/Box Wave Squats

Olympic Lift Combo/ Just Below Knee. Push Press. Other Olympic Lift Mid Thigh. Tuck Jumps Box to Box Repeat Long Jumps Lateral Bounds

Olympic Lift Blocks Mid shin. Front Squat to Push Press.

Hurdle Long Jumps Over 9" to 12" Hurdles Or Cones. Med Ball Stuff ( 3' Man) Negative Lateral Bounds. 10-20-30 Meters 1 W/Sled or Hill & Use Lighter Sled Or Lower Hill 2 Unloaded

Speed/Strength Their Speed Should be at a high level When They Pass 4 Out Of 5 of Speed Strength Norms. Volume Of Strength 60% To 5O% Olympic Lifts 5O% To 40% Med Ball, Tempo, Mobility & Stabilization Lunges 2 pulls 10-20K+ Then 2 Lift Reduce Volume Or 2 Lift Then Of Pulls. Pulls Add 10-20K Do 2 Part Of Olympic Pulls Lift Push Jerk

Hurdle Jumps In Depth Stuff (3 Med Ball Back Man) Board Touches (3' Perdue Drill Man) Single Leg Run Skater Bounds Low Hops In Place. Speed Walking Toe Up Butt Kicks Med Ball Starts. 10-20-30 Meters 2 Ins/Outs Acceleration Acceleration Wall March Wall Runs 10 & 20 Meters W/Sled & Or Hill In 15 Meters Complex And Specific A March A Skip Technical Build Sprints 1 Unloaded Out 15 Meters Basketball Circuit Speed (Mach) Ups. In 15 Meters (First 2 Wk Wed. May Use Wt Belt Last 2 Wk M & For Reactive Fri). Running A (Adv) M/W/F M/W/F M/Thurs. M/Thurs. M/Thurs. M/Thurs. M/Thurs. M/F Spst/Sp/Str/Stab Spst/Sp/Str/Stab Spst/Sp/StSpd/St Spst/Sp/StSpd/St Spst/Sp/StSpd/St Spst/Sp/StSpd/St Spst/Sp/StSpd/St Spst/Sp/StSpd/St Core 2Hrs. Per Core 2Hrs. Per 2 Hrs. Per Day 2Hrs. Per Day 2Hrs. Per Day 2Hrs. Per Day 2Hrs. Per Day 2Hrs. Per Day Day Day Wed Tue/Fri Tue/Fri Tue/Fri Tue/Fri Tue/Fri StSpd/St /BB Cit Tue/Thurs. Tue/Thurs.StSpd/St/ Lat StSpd/St/Lat StSpd/St/Lat StSpd/St/Lat StSpd/St/ Lat Work Cap Work Cap 2 Hrs. Per Day Sp/Stab 2Hrs. Per Sp/Stab 2Hrs. Per Sp/Stab 2Hrs. Per Sp/Stab 2Hrs. Per Sp/Stab 2Hrs. Per 1Hrs. Per Day 1Hrs. Per Day Tue/Thurs. Day Day Day Day Day Work Cap 45 Min Wed- Work Cap Wed- Work Cap Wed- Work Cap Wed- Work Cap Wed- Work Cap Per Day 1 Hrs. Per Day. 1 Hrs. Per Day. 1 Hrs. Per Day. 1 Hrs. Per Day. 1 Hrs. Per Day. TEACH POWER SNATCH OR POWER CLEAN FIRST DEPENDING ON THE ATHLETES ABILITY. YOU CARRY OVER VARIOUS EXERCISES FROM PREVIOUS CYCLES AS NEEDED. IT MAY TAKE SEVERAL YEARS FOR AN ATHLETE TO PROGRESS THROUGH THESE VARIOUS PHASES OF TRAINING

THE FOOTBALL SECTION Football planning may look very similar to Basketball but there are some subtle differences between them. The differences in Football include, the need for more muscle, the use of more horizontal jumps, sprinting distance of 20 Yds vs. 40 Yds and some injury prevention issues i.e. neck. Inseason the basic difference is the number of games. Football players are also shorter which allows you to do more Olympic lifting from below the knee. This is also important because some positions in Football require a similar stance. Football players must either block or tackle which is very similar to pulling the bar from below the knee. Pulling from below the knee emphases the proper technique of blocking and tackling, back straight and legs bent and prepares the athlete to bear load in that position. To prepare the body for the stress of two-day practices the athlete should start two a day session 5 weeks before the start of practice. Week–1 Monday & Friday, Week-2 Monday, Wednesday & Friday, Week-3 Monday, Tuesday, Thursday & Friday and Week-4 Monday, & Wednesday. This of great importance for: DB's, LB's, Receiver's and Running Backs. Today's athletes are bigger and fast so overtraining will accumulate quicker.

ORDER OF DEVELOPMENT FOOTBALL [SPEED]

1. Accelerations Pass Rush Pursuit 3. Sp Endurance 2 Min Drill/No Huddle

2. Absolute Deep Routes Special Team 4. Specific

[STRENGTH SPEED] [SPEED STRENGTH]

1. Starting Coming Off The Ball

2. Explosive First 10 Yds Blocking/Tackling

3. Elastic Kick & Pass Coverage

[STRENGTH]

1. Maximum/Relative Establishing Position Re-initiates Drive

2. Eccentric Deceleration Change Direction

3. Static Holding Proper Blocking/Tackling Posture

[WORK CAPACITY]

1. Rehablitation

4. Strength Endurance 2nd Half Strength Reduce Long Series

2. Body Composition Work Ethic Career Longevity 5. Core Strength/Stability Chance of Injury All Aspect of the Game

3. Joint Mobility Reduce Chance of Injury Speed 6.Aerobic Recovery Preparation

17. TRAINING THE FOOTBALL LINEMEN TABLE 17.1 VOLUME AND TRAINING TIME GUIDELINES FOR OFFENSE & DEFENSIVES LINEMEN PER WEEK BASED ON WHAT COMPONENTS ARE BEING EMPHASIZED IN A TRAINING CYCLE. Components Emphasized Work Capacity Med/Ball Work 600-1200 Capacity & Recovery Tempo 2000-3600 Yds

Emphasized Strength Med/Ball 400-600

Emphasized Strength Speed Med/Ball 200-400

Tempo 1000-2000 Yds

Tempo 1000-2000 Yds

Stab/Rehab

Stab/Rehab

Stab/Rehab

2 to 4 hrs. Body Wt Circuit Complex

1 to 2 hrs 150-300 Reps (80%)

Strength Speed

1 to 2 hrs 50-70 Reps (20%) Olympic Lift* Advance Athlete

Speed Strength

½ to 1 hr 200-300 Reps Preparatory/Low Int.

Strength

Emphasized Speed Strength Extra time for recovery due to the intensity of the work

Emphasized Speed Extra time for recovery due to the intensity of the work

1 ½ to 2 hrs 150-200 Reps (70%)

1 ½ to 2 hrs 100-150 Reps (65%)

1 ½ to 2 hrs 75-150 Reps** (60%)

3 to 5 hrs 50-100 Reps (20%)

2 to 3 hrs 75-150 Reps (30%)

1 to 2 ½ hrs 50-150 Reps (35%)

1 to 2 hrs 50-125 Reps (40%)

1 to 2 hrs 150-200 Reps Low Int

2 to 3 hrs 100-200 Low-Med Int

1 to 2 ½ hrs 75-120 (H 40) Med-High Int

1 to 2 hrs 50-100 (H 30) Med-High Int

***Specific

***Specific

***Specific

1 to 1 ½ hrs 300-400 Yds

1 to 1 ½ hrs 400-500 Yds

500-700 Yds

***Specific

***Specific

1 to1 ½ hrs

1 ½ to 2 hrs

150-175 Reps (80%) Strength Advance Athlete

1/2 to 1 hr Speed

½ to 1 hr 200-Yds

½ to 1 hr

1 hr 200-300 Yds

1 to 1 ½ hrs

1 to 1 ½ hrs

Jumps should be low to medium intensity depending on age, body weight and injury history. Speed strength & speed cycle not relevant to linemen except in the following situation. High school age linemen who may play both way or play linebacker, or special teams which requires the ability to sprint over 20 Yds can do high intensity jumps if prepared, but you still must consider age, body weight and injury history. Offensive line beyond high school shouldn't sprint more then 30 Yds unless they play special teams. ***Specific exercises only apply to the well-prepared athlete and should not detract from the main emphasis

PLANNING 17.1

For these athletes, maximum strength and strength speed are the dominant qualities which determine the performance of the offensive/defensive linemen. These athletes must maintain balance and leverage against huge external forces. Hip/leg and trunk strength provides the stable base and ability to deliver or receive a blow on the interior line. Since maximum strength is a dominant quality, physical size can also be an essential quality for this athlete. Hypertrophy plays a greater role in their preparation than any other player on the field. Physical size serves to improve the potential for absolute strength and anchors the athlete's base improving leverage. Like any other athlete, the linemen should try to improve muscle mass in a functional way that will enhance athletic ability and improve performance. We have had great success using complex multi-joint movements that require a higher degree of active muscle mass than can be achieved using isolation exercises and bodybuilding methodologies. Olympic lift combinations, and wide variations of squats, pulls, and presses done in the 5-8 repetition range with reduced rest between sets (1-2 minutes), are highly efficient. The Olympic combinations (See 5.11 & 11.6.1) are an especially effective means as they not only increase muscle mass, but simultaneously improve the lineman’s work capacity, explosive strength, balance, coordination, and speed. The linemen also need high levels of explosive strength to support the ability to come off the ball, deliver a blow, and accelerate in short distances. The jumping and speed work done by these athletes should reflect these needs. Short jumps, weighted jumps, and explosive lifts done from blocks or a static start are all important to the linemen. Speed work is mainly done for shorter distances as the linemen usually accelerate no more than 10-20 yards, and most often even shorter distances, usually under 10 yards. Especially important for all football players is the importance of having great trunk strength. It is the link between the upper and lower body and insures an efficient transfer of force from the power generated by the hips/legs through the trunk to the upper body, where contact with the opposing player takes place. The importance in terms of injury prevention and performance are enormous. Changes of direction occur in very small spaces. Foot quickness, balance, and the ability to explode or accelerate in a very short distance are critical to the linemen.

TESTING 17.2

Body proportion (such as long legs with a short torso or short arms), limb length, squat mechanics, back problems, abdominal test, back test, flexibility, poor posture, standing long jump, and 20 yd dash. WORK CAPACITY

17.3

Posture. 17.3.1 Developing core strength with medicine balls, back exercises, and abdominal progressions. 17.3.2 Must develop mobility in the hips so they can squat for leg strength and bend their knees in a good hitting position, while maintaining proper spinal alignment. Often the shoulder is imbalanced with football players leading to joint problems. An over emphasis of bench press can lead to imbalance. 17.3.3 Med ball tempo, tempo plus, and strength complex 2, lessen impact on joints and reduce body fat.

STRENGTH MAXIMUM/RELATIVE/STATIC/ECCENTRIC 17.4

Squats, pulls, and presses. Some pulls should be done from off the floor or close to it because that is the position from which they play. Pulls with a pause develop the static strength needed to maintain the proper body alignment when making contact. 17.4.1 High volume is needed to increase mass.

STRENGTH SPECIFIC 17.5

Offensive linemen: bar shuffle and punch, tubing slide, bar slide, med ball shuffle, dumbbell pass set, standing bar twist, good mornings, sled walks, and jousting exercise. Defensive linemen: bag fight, single arm pull, and walking plate twist. STRENGTH SPEED EXPLOSIVE

17.6

Cleans are more important because they require a higher degree of strength, push press with pause, front squat to push press, and combinations for mass and reducing body fat for those who are too fat. 17.6.1 Lift from floor. See Section 12, Table 12.1 for explosive jumps for improving starting acceleration at a single response vertical and horizontal movement.

SPEED STRENGTH STARTING/ELASTIC/REACTIVE 17.7

Contrasting jumps, 6" to 12" hurdle long jumps; on-off 8" to 15" box, double leg zig-zag jumps (good to protect knee from injury, Bosco). SPEED STRENGTH SPECIFIC

17.8

Medicine ball: explosive over the back and chest pass into a 5-yd run. In depth jump block or acceleration and lateral bounds with hold. SPEED ACCELERATION

17.9

Car push, sled push, resisted sprints, start drills, contrast training, and complex training. SPEED SPECIFIC

17.10 ¼ eagles, sled push, bar step, sticks, stairs, speed bag, ¼ drill, slide board, and short shuttles. Any short distance agility drills.

Work Cap. Strength

Work Capacity Progress to Strength When They Pass 4 Out Of 5 of Work Capacity Norms And 1 of 4 Passed Must Be Level 1 Stabilization. Correct Problems Posture, Flexibility Etc

FOOTBALL OFFENSIVE AND DEFENSIVE LINE Strength Strength/Speed Progress to Strength/Speed When Progress to Speed/Strength When They Pass 3 Out Of 4 of Strength They Pass 4 Out Of 5 of Strength Norms And 1 of 3 Passed Must Be Speed Norms And 1 of 4 Passed Must Level 2 Stabilization. Volume Of Be Level 3 Stabilization. Volume Of Strength 80% & Olympic Lifts 20%. Strength 70% Olympic Lifts 40%

Med Ball, Tempo, Mobility & Stabilization Body wt. Cit. Complex Sled Walks Pulls Mid Thigh Tubing Bar Slides Dumbbell Split Squats.

Med Ball, Tempo, Mobility & Stabilization Front Squats Back Squats RDL'S Clean or Military Press Snatch Grip. Pulls: Blocks Press Below Knee.

Med Ball, Tempo, Mobility & Stabilization Yuri Pulls Pulls: From The Single Leg Squats Floor or lowest position they do technically correct

Olympic Lift Mid thigh.

Olympic Lift Combo.

Static Squat Jumps Loaded 10% to 30%. C M Jump Ups Skip Bounds A Run Explosive Med Ball Throws. Partner Resisted Starts 5 Yds.

Loaded Squat Jump 10% to 20% BW. Wave Squats

Olympic Lift Combo/Just Below Knee. Push Press Other Olympic Lift Mid Thigh. Standing LJ (Up Stairs). On/Off/Box Lateral Bounds W/Hold. 10, 20, 30-Yds 2 W/Sled or Hill 1 Unloaded

Strength/ Speed

Speed/ Strength

Jump Rope Ankle Jumps

Ankling Static Jump Ups Tubing Bar Slides

Speed Acceleration And Specific Speed

Walking Toe Up Wall March A March

A Skip (Mach) Butt Kicks Wall Run Technical Build Ups 10 – 20 Yds.

Med Ball Starts 10-20 Yds 3 to 5 Each Sprints

Olympic Lift Blocks Mid shin. Front Squat to Push Press.

Speed/Strength Their Speed Should be at a high level When They Pass 2 Out Of 3 of Speed Strength Norms. The reason For 3 Instead Of 4. Reactive Strength Not Important For Linemen Volume Of Strength 60% Olympic Lifts 40% Med Ball, Tempo, Mobility & Stabilization Reduce Volume 2 pulls 10-20K+ Of Pulls. Pulls Then 2 Lift Part Of Olympic Or 2 Lift Then Lift Add 10-20K Do 2 Pulls Olympic Lift Split Jerk From Floor. Push Jerk Wave Loading 70-80-90%

Standing LJ Lateral Bounds

Negative Lateral Bounds.

10, 20 & 30 Yds 1 W/Sled Or Hill, Us Lighter Sled Or Lower 2 Unloaded

Low Hops In Place. Skater Bounds

M & Fri Acceleration Complex Football Circuit Loaded Squat Jumps or Olympic Wed lift, 2x10, 3 Long Aceleration Jumps 2x3,1 x 10, 20 & 30 Yds Sprints. Do 3 sets M/W/F M/W/F M/Thurs. M/Thurs. M/Thurs. M/Thurs. M/Thurs. M/F Spst/Sp/St/Stab Spst/Sp/Str/Stab Spst/Sp/StSpd/St Spst/Sp/StSpd/St Spst/Sp/StSpd/St Spst/Sp/StSpd/St Spst/Sp/StSpd/St Spst/Sp/StSpd/St Core 2Hrs. Per Core 2Hrs. Per 2Hrs. Per Day 2Hrs. Per Day 2Hrs. Per Day 2Hrs. Per Day 2Hrs. Per Day 2Hrs. Per Day Day Day Tue/Thurs Tue/Fri Tue/Fri Tue/Fri Tue/Fri Tue/Fri StSpd/St /Lat Tue/Thurs. Tue/Thurs.StSpd/St/ Lat StSpd/St/Lat StSpd/St/Lat StSpd/St/Lat StSpd/St/ Lat Work Cap Work Cap Sp/Stab 2Hrs. Per Sp/Stab 2Hrs. Per Sp/Stab 2Hrs. Per Sp/Stab 2Hrs. Per Sp/Stab 2Hrs. Per Sp/Stab 2Hrs. Per 1Hrs. Per Day 1Hrs. Per Day Day Day Day Day Day Day Wed Work Cap Wed- Work Cap Wed- Work Cap Wed- Work Cap Wed- Work Cap Wed- Work Cap 1Hrs. Per Day 1 Hrs. Per Day. 1 Hrs. Per Day. 1 Hrs. Per Day. 1 Hrs. Per Day. 1 Hrs. Per Day. TEACH POWER SNATCH OR POWER CLEAN FIRST DEPENDING ON THE ATHLETES ABILITY. YOU CARRY OVER VARIOUS EXERCISES FROM PREVIOUS CYCLES AS NEEDED. IT MAY TAKE SEVERAL YEARS FOR AN ATHLETE TO PROGRESS THROUGH THESE VARIOUS PHASES OF TRAINING. LINEMEN WHO ARE MORE REACTIVE AND PLAY LINEBACKER CAN USE THE PROGRAM FOR RECEIVERS, RUNNING BACKS, LINEBACKERS AND DBS. BOX HEIGHT RECOMMEND SHOULD NOT BE EXCEEDED.

18. TRAINING THE FOOTBALL SKILL POSITIONS: QB, P, K, WR, FS, CB TABLE 18.1 VOLUME AND TRAINING TIME GUIDELINES FOR DB'S AND RECEIVERS PER WEEK BASED ON WHAT COMPONENTS ARE BEING EMPHASIZED IN A TRAINING CYCLE. Components Emphasized Work Capacity Med/Ball Work 800-1600 Capacity & Recovery Tempo 3200-4400 Yds

Strength

Emphasized Strength Med/Ball 400-600

Emphasized Strength Speed Med/Ball 200-400

Emphasized Speed Strength Extra time for recovery due to the intensity of the work

Emphasized Speed Extra time for recovery due to the intensity of the work

Tempo 1000-2400 Yds

Tempo 1000-2000 Yds

Stab/Rehab

Stab/Rehab

Stab/Rehab

2 to 4 hrs. Body Wt Circuit Complex

1 to 2 hrs 150-250 Reps (80%)

1 ½ to 2 hrs 125-175 Reps (60%-70%)

1 ½ to 2 hrs 75-125 Reps (60%)

1 ½ to 2 hrs 75-100 Reps** (50%-60%)

3 to 5 hrs 50-100 Reps (20%)

2 to 3 hrs 75-125 Reps (30%-40%)

1 to 2 hrs 50-100 Reps (40%)

1 to 1 ½ hrs 50-100 Reps (50%-60%)

1 to 2 hrs 200-300 Reps Low-Med Int

2 to 2 ½ hrs 100-250 Low-Med Int

1 to 2 hrs 100-200 (H 80) Med-High Int

1 to 1 ½ hrs 50-100 (H 60) Med-High Int

***Specific

***Specific

***Specific

1 to 1 ½ hrs

½ to 1 hr

500-600 Yds

800-1200 Yds

***Specific

***Specific

150-175 Reps St (80%) Advanced Athlete

Strength Speed

1 to 2 hrs 50-70Reps (20%) Olympic Lift Advanced Athlete

Speed Strength

½ to 1 hr 200-400 Reps Preparatory/Low Int.

1 to 1 ½ hrs Speed

½ to 1 hr 200-300 Yds

1 hr 200-400 Yds

300-500 Yds

½ to 1 hr 1 to 1 ½ hrs 1 to 1 ½ hrs 1 to 2 ½ hrs 1 to 3 hrs Strength speed, speed strength and speed will have the biggest impact on this position performance. ***Specific exercises only apply to the well-prepared athlete and should not detract from the main emphasis. They must have excellent short speed endurance because of the amount Yds they run in two a day practice session. It is imperative to monitor the amount they run during training camp or they will get over trained quickly and injured. The faster the athlete greater the risk overtraining and injury.

PLANNING 18.1

These athletes are the thoroughbreds of the football team. They are often the most improperly trained athletes on the field. Their training programs, especially the lifting are usually the same as the linemen and LB, etc. For these players, speed and agility are king. These are the unique qualities that allow them to perform their unique jobs on the field. Since speed is really the sum of all the other physical qualities in the right proportions. Relative strength and strength speed are good for acceleration and deceleration, and elastic-reactive strength for absolute speed. Relative strength is the most important strength quality. To improve this quality, these players train with higher intensity and lower volumes. The object is to improve strength in relation to body weight to improve speed ability. More than 4 weeks hypertrophy is usually counterproductive, as these increases in muscle mass may have a negative effect on relative strength due to an increase in body weight. The Olympic lifts will represent a higher proportion of the lifting volume, as they simultaneously develop strength and rate of force development in the hip extensors, essential to speed. Jumping volumes will also be highest for these athletes, and a blend of short and long jumps are needed to develop explosive strength as well as the elastic-reactive strength necessary to sprint at high speeds. These athletes perform at a very high level, the qualities and intensities of their contractions are correspondingly high, and impose a high level of stress on the nervous system. For this reason, many of these athletes do not tolerate high volumes of work, and do not respond well to this type of training. For this reason, restoration plays an even more important role for the explosive athlete. They tend to over train when exposed to high volumes of work, which can contribute greatly to the high incidence of pulls and strains by these athletes. Speed work follows the same principle as the strength training. An emphasis is on quality of work and not on quantity. Skill players need to have the ability to sprint longer distances, more often. The distances they sprint in training will range up to 60-70 yards on occasion. Specific movements to the position need to include high-speed changes of direction for running and covering patterns. A mistake can be made by not training QB's like other football players. The athleticism of the position is increasing all the time. In addition, the size and speed of other players on the field is always improving, leading to more violent collisions, which the QB must be trained to survive. TESTING

18.2

Lateral change of direction, 40 yd dash, vertical jump, vertical jump with step, hurdle jump with contact time, abdominals, back flexibility (especially hip rotators), quick feet, 360 degree jumps, 360 degree jump land and run, and body proportions. WORK CAPACITY

18.3

The skilled positions need anaerobic capacity, hamstring and groin strength and flexibility. Must develop mobility in the hips so they can squat for leg strength and bend their knees in a good hitting position, while maintaining proper spinal alignment. QB's need to include more overhead medicine ball throws and rotational throws to support the passing motion. In addition, to protect the shoulder integrity for throwing, a good balanced shoulder program needs to be done twice a week.

STRENGTH MAXIMUM/RELATIVE /STATIC/ECCENTRIC 18.4

Relative strength of squats, single leg squats, lunges, walking lunges, and pulls. 18.4.1 Single leg strength has a high correlation to speed and for QB's, single leg strength is important when stepping into the throwing motion. STRENGTH SPECIFIC

18.5 Injury prevention: strengthen ankles on angle board, hamstring strength and flexibility, and groin slide board. STRENGTH SPEED EXPLOSIVE 18.6

Power snatch and clean grip power snatch. Snatch is more important because speed of the movement and higher correlation to vertical jumping and speed, which receivers and defense backs need. STRENGTH STARTING/ELASTIC/REACTIVE

18.7

Hurdle long jumps, hurdle jumps, single leg runs, hurdle hops and bounding. See sec. 12, Table 12.1 elastic/reactive jumps for improving absolute speed. SPEED STRENGTH SPECIFIC

18.8

18.9

In depth catches, 180-degree jumps with dumbbell in hand, 180 degree in depth jumps, because both positions require vertical movement with rotation. More emphasis on single leg strength for the skill positions. Zig zag bounds and hops, (are good to protect the knee from injury, Bosco). DBS. Backward hops, backward hops forward hops on-off 4" to 12" box (use 4" forward), split jumps in place with break, and speedbag. SPEED ACCELERATION/ABSOLUTE Observe posture, active foot, ankling, shoe-less running (to develop strength & increase the proprioception of the foot), cumulative effect of all types of strength, strength speed work, and speed strength. Higher volumes and more speed endurance should be emphasized, in/out sprints, flying sprint, over-speed. For additional means See, in Speed section 13, table 13.1.

SPEED SPECIFIC 18.10 RECEIVERS: zig-zag runs resisted and assisted. DEFENSIVE BACKS: at least 30% of speed work for defensive back should be done back pedaling and breaking on the ball.

Work Cap. Strength

Strength/ Speed

Speed/ Strength

Speed Acceleration And Specific Speed

FOOTBALL: RUNNING BACK, LINEBACKERS RECEIVERS, AND DBS. Work Capacity Strength Strength/Speed Progress to Strength When They Progress to Strength/Speed When Progress to Speed/Strength When Pass 4 Out Of 5 of Work Capacity They Pass 3 Out Of 4 of Strength They Pass 4 Out Of 5 of Strength Norms And 1 of 4 Passed Must Be Norms And 1 of 3 Passed Must Be Speed Norms And 1 of 4 Passed Must Level 1 Stabilization Correct Level 2 Stabilization. Volume Of Be Level 3 Stabilization Volume Of Problems Posture, Flexibility Etc. Strength 80% & Olympic Lifts 20%. Strength 70% To 60% Olympic Lifts 40% To 30% Med Ball, Tempo, Mobility & Med Ball, Tempo, Mobility & Med Ball, Tempo, Mobility & Stabilization Stabilization Stabilization Bwt. Cit. Complex Front Squats Back Squats Push Press Pulls: From The Pulls Mid Thigh RDL'S Clean Military Press Yuri Pulls Floor. Dumbbell Split Presses Pulls: Blocks Single Leg Squats Squats. Below Knee. Olympic Lift Olympic Lift Olympic Lift & Olympic Lift Mid thigh. Combo. Combo/ Just Blocks Mid shin. Below Knee. Push Jerk. Other Olympic Lift Mid Thigh. Jump Rope C M Jump Ups Static Squat Loaded Squat Tuck Jumps Low Hops In Static Jump Ups Tubing Bar Slides Jumps Loaded Jump 10% To Hurdle Long Place Ankle Jumps Ankling 10% to 30%. 30% BW. Jumps Over 9" to Negative Lateral Twist Jump Ups Repeat Long 12" Hurdles Or Bounds. Standing LJ (Up Jumps Cones. Hurdle Jumps Stairs). On/Off/Box Box to Box Resisted Bounds Lateral Bounds Lateral Bounds W/Hold. Walking Toe Up Wall March A March A Skip (Mach)

Butt Kicks A Run Technical Build Ups.

Explosive Med Ball Throws. Partner Resisted Starts 5 Yds. Fast leg drill

Med Ball Starts with 10-20 Yds Sprints Straight Leg Bounds.

10, 20, 30-Yds 2 W/Sled Or Hill 1 Unloaded

M/W/F Spst/Sp/St/Stab Core 2Hrs. Per Day Tue/Thurs. Work Cap 1Hrs. Per Day

M/W/F Spst/Sp/Str/Stab Core 2Hrs. Per Day Tue/Thurs.Work Cap l 1Hrs. Per Day

M/Thurs. Spst/Sp/StSpd/St 2Hrs. Per Day Tue/Fri StSpd/St/ Lat Sp/Stab 2Hrs. Per Day Wed- Work Cap 1 Hrs. Per Day.

M/Thurs. Spst/Sp/StSpd/St 2Hrs. Per Day Tue/Fri StSpd/St/Lat Sp/Stab 2Hrs. Per Day Wed- Work Cap 1 Hrs. Per Day.

M/Thurs. Spst/Sp/StSpd/St 2Hrs. Per Day Tue/Fri StSpd/St/Lat Sp/Stab 2Hrs. Per Day Wed- Work Cap 1 Hrs. Per Day.

1st Cycle Sp/Str & 2ed Cycle Speed Their Speed Should be at a high level When They Pass 4 Out Of 5 of Speed Strength Norms. Volume Of Strength 60% To 50% Olympic Lifts 40% to 50%. Second Cycle Is A Speed Cycle Med Ball, Tempo, Mobility & Stabilization Reduce Volume Of Pulls. Pulls Part Of Olympic Lift. 1 Pull 10-20K+ Then 2 Lift Or 1-2 Lift Then Add 1020K Do 2 Pulls Olympic Lift Speed cycle use From Floor. volumes from Table 18.1 For Split Jerk Guidelines Single Leg Run Bounds Zig Zag Bounds Can use Speed/Strength Complex

10, 20, 30-40 Yds 1 W/Sled Lighter Sled Or Low Hill OR W/Wt Belt 10# 1 Unloaded

Ins/Outs 15 Yds In 15 Yds Out 15 Yds In

M/Thurs. Spst/Sp/StSpd/St 2Hrs. Per Day Tue/Fri StSpd/St/Lat Sp/Stab 2Hrs. Per Day Wed- Work Cap 1 Hrs. Per Day.

M/Thurs. Spst/Sp/StSpd/ 2Hrs. Per Day Tue/Fri StSpd/St/ Lat Sp/Stab 2Hrs. Per Day Wed- Work Cap 1 Hrs. Per Day.

You Can Substitute A Speed Work With A Speed Complex. Instead Of Normal Speed Work Loaded Squat Jump 10% To 30% BW 2x5-10, Hurdle Jumps 2x5-10, Sprint 30 to 50 Yds x3x3. Football Circuit (First 2 Wk Wed. Last 2 Wk M & Fri). M/F Spst/Sp/StSpd 2 Hrs. Per Day Wed StSpd/St /FB Cit 2 Hrs. Per Day Tue/Thurs. Work Cap 45 Min Per Day

TEACH POWER SNATCH OR POWER CLEAN FIRST DEPENDING ON THE ATHLETES ABILITY. YOU CARRY OVER VARIOUS EXERCISES FROM PREVIOUS CYCLES AS NEEDED. IT MAY TAKE SEVERAL YEARS FOR AN ATHLETE TO PROGRESS THROUGH THESE VARIOUS PHASES OF TRAINING. ATHLETE WHO ARE NOT REACTIVE MAY NOT BE ABLE SOME OF THE REACTIVE JUMPS. IN THIS CASE REFER TO LINEMEN MODEL OR ELIMINATE THOSE JUMPS AND SUBSTITUTE LOWER LEVEL JUMPS

19. TRAINING THE FOOTBALL: LB, TE, & RB TABLE 19.1 VOLUME AND TRAINING TIME GUIDELINES FOR LB, TE, & RB PER WEEK BASED ON WHAT COMPONENTS ARE BEING EMPHASIZED IN A TRAINING CYCLE. Components Emphasized Work Capacity Med/Ball Work 800-1600 Capacity & Recovery Tempo 3200-4400 Yds

Strength

Emphasized Strength Med/Ball 400-600

Emphasized Strength Speed Med/Ball 200-400

Emphasized Speed Strength Extra time for recovery due to the intensity of the work

Emphasized Speed Extra time for recovery due to the intensity of the work

Tempo 1000-2400 Yds

Tempo 1000-2000 Yds

Stab/Rehab

Stab/Rehab

Stab/Rehab

2 to 4 hrs. Body Wt Circuit Complex

1 to 2 hrs 150-300 Reps (80%)

1 ½ to 2 hrs 150-200 Reps (60%-70%)

1 ½ to 2 hrs 75-125 Reps (60%)

1 ½ to 2 hrs 75-100 Reps** (50%-60%)

3 to 5 hrs 50-100 Reps (20%)

2 to 3 hrs 75-150 Reps (30%-40%)

1 to 2 hrs 50-100 Reps (40%)

1 to 1 ½ hrs 50-100 Reps (50%-60%)

1 to 2 hrs 200-300 Reps Low-Med Int

2 to 2 ½ hrs 100-250 Low-Med Int

1 to 2 hrs 100-200 (H 80) Med-High Int

1 to 1 ½ hrs 50-100 (H 40) Med-High Int

***Specific

***Specific

***Specific

1 to 1 ½ hrs 300-500 Yds

1 to 1 ½ hrs 500-600 Yds

½ to 1 hr 800-1200 Yds

***Specific

***Specific

150-175 Reps St (80%) Advanced Athlete

Strength Speed

1 to 2 hrs 50-70Reps (20%) Olympic Lift Advanced Athlete

Speed Strength

Speed

½ to 1 hr 200-400 Reps Preparatory/Low Int.

½ to 1 hr 200-300 Yds

1 hr 200-400 Yds

½ to 1 hr 1 to 1 ½ hrs 1 to 1 ½ hrs 1 to 2 ½ hrs 1 to 3 hrs Strength speed and speed strength will have the biggest impact on this position performance. ***Specific exercises only apply to the well-prepared athlete and should not detract from the main emphasis

PLANNING 19.1

These athletes are hybrids between the speed of the skill positions and the strength and explosive strength of the linemen. These athletes must maintain balance and leverage when delivering or receiving a blow like the linemen, but also need to be able to range over much more of the field to run, cover a pattern, to pursue or finish off a run. These players also make up a large portion of special teams, and on kick coverage need to have the ability to accelerate for 30-50 yards like the skill player. Like the linemen, these athletes also may have a physical size that is optimal. With any athlete where speed is important, increasing muscle mass in a functional way will enhance athletic ability and improve performance. Use the same guidelines for this that applies to the linemen. Use Olympic lift combinations, and wide variations of squats, pulls, and presses done in the 5-8-repetition range with reduced rest between set (See Linemen). Explosive strength is essential to support the ability to come off the ball at a high rate of acceleration. The jumping and speed work done by these athletes should reflect the longer distances they must cover and include more speed work in the 30-50 yard distance. Changes of direction can occur at higher speeds when covering or running patterns, and also in shorter distances running the football or playing run support.

The direction of these athletes' training depends on need. An athlete in these positions whom needs Strength Speed would follow more of a linemen's training outline. If speed were the deficient quality, then the training would mirror the receivers and defensive back outline.

TESTING 19.2

Lateral change of direction, 40 yard dash, vertical jump, vertical jump with step, hurdle jump with contact time, abdominals, back flexibility (especially hip rotators), quick feet, 360 degree jumps, 360 degree jump land and run, and body proportions. WORK CAPACITY

19.3

Posture. 19.3.1 Developing core strength with medicine balls, back exercises, and abdominal progressions. 19.3 2 Must develop mobility in the hips so they can squat for leg strength and bend their knees in a good hitting position, while maintaining proper spinal alignment. Often the shoulder is imbalanced with football players leading to joint problems. An over emphasis of bench press can lead to imbalance. 19.3.3 Med ball tempo, tempo plus, and strength complex 2, lessen impact on joints and reduce body fat. STRENGTH MAXIMUM/RELATIVE/STATIC/ECCENTRIC

19.4

SEE LINEMEN, RECEIVERS, AND DEFENSE BACKS AND APPLY THE APPROPRIATE METHOD STRENGTH SPECIFIC

19.5

Line backers: lateral bounds, lateral hops and lateral hops 4" to 8" box. Hill slides, zig- zag bounds, forward and zig-zag hops, shuffle over sticks spaced 12 to 16 inches apart with light ankle weights (never run with ankle weights). LINEBACKERS: FOR ADDITIONAL METHODS SEE LINEMEN AND DEFENSE BACKS AND APPLY THE APPROPRIATE METHOD. Running back zig zag runs resisted and assisted RUNNING BACKS: FOR ADDITIONAL METHODS SEE RECEIVERS APPLY THE APPROPRIATE METHOD

STRENGTH SPEED EXPLOSIVE 19.6

Linebackers and running backs will use more explosive jumps for improving starting acceleration and a single response vertical and horizontal movement. LINEBACKERS: FOR ADDITIONAL METHODS ABSOLUTE SPEED SEE DEFENSE BACKS AND APPLY THE APPROPRIATE METHOD. RUNNING BACKS: FOR ADDITIONAL METHODS ABSOLUTE SPEED SEE RECEIVERS AND APPLY THE APPROPRIATE METHOD. STRENGTH STARTING/ELASTIC/REACTIVE

19.7

SEE RECEIVERS, AND DEFENSE BACKS AND APPLY THE APPROPRIATE METHOD.

SPEED ACCELERATION 19.8

SEE LINEMEN OR RECEIVERS AND DEFENSE BACKS AND APPLY THE APPROPRIATE METHOD. SEE SPEED SECTION 13, TABLE 13.1 TO APPLY APPROPRIATE DRILL FOR INDIVIDUAL'S SPEED NEEDS.

SPEED SPECIFIC 19.9

LINEBACKERS: TIGHT ENDS AND RUNNING BACKS: zig-zag bounds and hops, zig-zag runs.

20. TRAINING AND MAINTAINING THE OLDER PLAYER’S CAREER TABLE 20.1 VOLUME AND TRAINING TIME GUIDELINES PER WEEK BASED BEING EMPHASIZED IN A TRAINING CYCLE. Components Emphasized Emphasized Emphasized Work Capacity Strength Strength Speed Med/Ball Med/Ball Med/Ball Work 400-600 200-400 Capacity And 600-1600 Recovery Tempo Tempo Tempo 3200-4400 Yds 1000-2400 Yds 1000-2000 Yds

Strength

Speed Strength

Speed

Emphasized Speed Strength Extra time for recovery due to the intensity of the work

Emphasized Speed Extra time for recovery due to the intensity of the work

Stab/Rehab

Stab

Stab

Stab

Stab

2 to 4 hrs. Body Wt Circuit Complex

1 to 2 hrs 100-250 Reps 80%

1 to 2 hrs 100-200 Reps 70%

1 ½ to 2 ½ hrs 75-150 Reps 60%

1 ½ to 3 hrs 75-100 Reps 50%

70% to 80%+ of 70% to 80%+ of Max. Max

50-100 Reps* Strength

Strength Speed

ON WHAT COMPONENTS ARE

1 to 2 hrs 30-50 Reps* Olympic Lift*

3 to 5 hrs 50-75 Reps 20%

2 to 4 hrs 75-100 Reps 30%

½ to 1 hr 200-300 Reps Preparatory/Low Int.

1 to 2 hrs 100-200 Reps Low

2 to 3 hrs 100-300 Low-Med Int

1 to 2 hrs 1 to 2 hrs 50-100 Reps 50-100 Reps 40% 50% 70% to 80%+ of 70% to 80%+ of Max Max 1 to 2 hrs 1 to 2 hrs 50-75 50 Med Med

Specific***

Specific***

Specific***

1 to 1 ½ hrs 300-400 Yds

1 to hrs 300-500 Yds

½ hr 400-800 Yds

Specific***

Specific***

½ to 1 hr Technical Drills

1 hr 200-300 Yds

½ to 1 hr 1 to 1 ½ hrs 1 to 2 hrs 1 to 2 hrs 1 ½ to 3 hrs Work Capacity, Strength and Strength speed will have the biggest impact on older player performance.

PLANNING 20.1

The older athlete is the most difficult because you're limited in what methods and types of exercises you can utilize. We do normal lifting with some modification, in terms of position we lift from. At all times, we get feedback from the athlete of how they feel. Most of the Olympic lifts are done from above the knee. We jump up stairs and up on to boxes to reduce impact forces. Any high intensity plyometric exercise would injure this type of athlete. They do benefit from the Mach running drills. They help posture and reducing the stress on the leg. With all of these athletes we do a specific amount of speed training depending on the athlete. Older athletes don't handle stress as well so you must reduce volume and intensity or they will breakdown. This is why planning is paramount. Special note: when they get an illness their previous injuries can be aggravated, such as a low back injury. A good rule of thumb is that it takes double the number of days they were ill to get back to normal. The older athlete should also take less time off from training during the off-season. The reason for this is that their physical qualities (strength and speed/power) are deteriorating at a greater rate than younger athlete’s so they need to utilize training to maintain these physical qualities as best as possible.

TESTING 20.2

Mobility, core strength, having a massage therapist examine old soft tissue injuries for scar tissue, x ray, or M.R.I. old joint injuries. Repeat vertical jumps or hurdle jumps are an indication of how the athlete handles rapid eccentric overload. If they have difficulty with rapid eccentric overload, they may be subject to over use injuries and joint problems in the lower extremity. Body fat, eating habits and life style must also be examined, as it affects the older athlete rate of deterioration and performance is much higher than younger athletes. WORK CAPACITY

20.3

Stretching/mobility, back stabilization, core strength, nutrition, complex. Maintain active feet and landing. Do Running drills and ankling. Med ball throws. STRENGTH MAXIMUM/RELATIVE/ECCENTRIC/STATIC

20.4

Maximum strength becomes most important because it can be improved and maintained easier. Improving an older athlete's maximum strength has the biggest affect on their performance. His/her overall speed strength is a quality effected by their maximum strength. Besides, elastic strength is a quality that is affected more by the aging process than maximum and strength speed. 20.4.1 More pulling and squatting movements. STRENGTH SPEED EXPLOSIVE

20.5

Power clean, snatch from blocks, mid thigh, and combinations. Due to injuries or limb length you may have to substitute snatch high pulls for power clean or power snatch. Snatch high pulls have a velocity of two meters per second and are easy to teach. You may also use weighted jumps for this athlete. Jump ups make up a higher volume of jumps because they involve lower impact forces. Explosive medicine ball throws.

SPEED STRENGTH STARTING/ELASTIC/REACTIVE 20.6

Release jumps, contrast jumps, power toe raises, wave squats, and backboard touches. SPEED ACCELERATION

20.7

More hill work, less impact. Running drills, improve efficiency, reactivity, and dynamic flexibility. IN-SEASON

20.8

It's imperative that the older players maintain their maximum strength. If they lose these qualities during the season their performance will suffer and their chances of injury will increase. The reason for this is that maximum strength is the foundation for speed strength. Elastic strength, according to leading sport scientist Carmelo Bosco and my own experience, starts to decline when the athlete is in there mid to late 20's and really diminishes in the 30's. Elastic strength training puts greater stress on the joints and tendons and older players can't tolerate the rapid loading. This is why in-season the role of work capacity and strength, again, become the primary training focus. Continuing to improve these qualities can have somewhat of a compensating effect for the loss of elastic strength on performance.

20.9

An absolutely essential aspect of the overall program is the recovery plan to prevent them from breaking down. The older athlete not only has a lower ability to tolerate stress, but also a more limited ability to recover compared to younger teammates. If you notice the athlete fatiguing, extra restorative measures, such as massage, hydrotherapy, nutrition, and rest need to be used. Massage on a regular basis can give you valuable insight into the acute condition of the athlete, and many times identify potential injury well before it occurs. The massage therapist can tell you how the athlete is handling the stress and when they may need to rest. If you track when injuries occur, you may see a pattern develop. I’ve had players who had injury patterns related to travel, time of the year, playing time, etc. Once you recognize these patterns, you can develop an intervention plan to lessen the chance of these injuries occurring. When older players accumulate fatigue, not only is their performance impaired, it also increases their susceptibility to both traumatic and overuse injuries greatly. If an injury does occur, rehabilitation from the injury is going to be much longer than the few days of rest to prevent the injury would have been. So remember to allow them periodic recovery. Practice time needs to be closely monitored for volume, intensity, type and timing. Also, the density of the schedule has to be accounted for. A high concentration of games or a series of many games in a short period of time needs to be recognized and adjusted for. Generally, the older athlete needs a reduction of work, especially if playing. If you begin the season with a one-month training camp, an option is to reduce the athlete’s participation in intensive work on the floor, and to continue a modified off-season training program during training camp. This does two things, reduces the amount of stress on the athlete early in the year allowing them to be fresher later in the season. This extension of the preparation period allows the athlete to further increase his capacities, and to maintain condition at a higher level throughout the season. With this approach, you can increase this athlete’s effectiveness by two months. One from the extra month of preparation and one from reducing the intensive training camp work for one month. Training camp is the most condensed and stressful time of the year, and it's when many players break down. This is especially true for football because the length of training and environmental conditions heat, cold etc. Some older players never fully recover from training camp and are slowed down all season by nagging injuries. Following this approach has a ripple effect throughout the season. The athlete goes through the season playing at a higher level and can begin the next off-season at a higher level. This result is that the athlete is able to continue to maintain a higher quality of performance through the latter half of his career.

21. ADAPTING THE PROGRAM TO THE UN-EXPLOSIVE ATHLETE PLANNING 21.1

These athletes have a much lower genetic potential for success in speed and power sports due to their higher proportion of slow twitch muscle fibers. This is reflected in their lack of strength, explosiveness, elastic strength, speed, and quickness. We identify fiber type through our testing program and just plain old observation. I've been using the same protocol for fourteen years to test elastic/reactive strength as described by Young. You don't have to do a muscle biopsy to identify them. Always keep in mind that a slow twitch athlete’s program is going to be different than a fast twitch athlete (See 3.7). The optimum training consists of two workouts a day on Monday, Wednesday, and Friday, but each workout should only last one hour and fifteen minutes. The reason for this is that testosterone levels after one hour go down. If the athlete can only train once a day, break the workouts into two one-hour sessions. Depending on which reference source you use, there should be at least a 30-minute to a two-hour break in between training sessions. This break will allow testosterone levels to recover, (especially since unexplosive athletes have lower testosterone levels than explosive athletes) and the second training session will be more productive. Bosco, Tihanyi, and Viru have further demonstrated that explosive exercises also induce increases in blood testosterone levels. To increase blood testosterone levels the athlete must train at 70% intensity or above in functional strength and strength speed exercise with at least 40-50 repetitions or above. A more advanced athlete would need to work at 80% intensity. This not only increases blood testosterone levels but helps recruit fast twitch muscle fiber. To accomplish this requires a maximum effort when performing Strength exercises, wattage must be kept at 90% or greater of max wattage for the given weight because. the athlete must train at a minimum of 90% of their power for the weight being lifted to achieve the above mentioned result. When working on power development using strength-speed exercises, ST athletes' must use lighter loads. We have measured power using various methods and watts must always be 90% or greater of max for a given exercise. For example, if an athlete's best wattage for a Power Clean (block midthigh) is 1000 watts using 80 kgs, the athlete must never train below 900 watts regardless of the weight used. If you cannot break training into two sessions, the order of training should be from areas of greatest priority to those of least emphasis. This ensures a high quality of work in the area of most importance. Prioritize training. If you have a difficult time prioritizing, then you have not followed “the one thing at a time” philosophy discussed in 3.1. An easy way to apply this philosophy is to follow the order of development as illustrated by the pyramid. Start with a work capacity training cycle, followed by a strength cycle, gradually increase the total volume, and then the intensity. When their strength levels improve, increase the volume of Olympic lifts and jumps. With this approach, you will see improvement in the two areas that this type of athlete is most deficient; explosiveness and anaerobic work capacity. Bosco and Tihanyi research confirmed our observations that slow twitch athletes need larger amplitude of movement (a deeper flex of the legs). The reason they take a deeper flex is because they need more time to develop tension because the slow twitch fiber is not as efficient in producing force with short amplitude movements. To help hypertrophy, fast twitch muscle fibers, improve starting strength, power and the elastic responses emphasize lifts and jumps with small amplitude. These can be done by placing the bar on blocks and at mid-thigh or above and doing power snatch and power clean. Various jumps with and without resistances should also be done from the same position. According to Tihanyi’s research and our observation this elicits the fast twitch muscle fiber because they are more efficient from this position. Another method to assist this type of athlete is when jumping/plyometric exercises are mixed with weight training exercises in a complex method or after weight training. Contrasting the resistance gives this type of athlete the feeling of explosiveness as well as training session that include working with 30% to 50% intensity for speed of muscle contraction with strength exercises. We have seen very positive results in short term increases of power and acceleration by jumping and sprinting preceded by a few sets of a functional strength exercise done with 85% plus intensity. Gullig, and Schmidblecicher research has substantiated these responses. (See 21.7). To improve the reactivity of the foot and running mechanics, we use skipping, ankling, ankle

jumps, along with Mach running drills. Because these athletes have predominantly slow twitch fiber compositions, you are going to improve them more by improving concentric strength and their rate of force development with explosive lifting, rather than with just jumping /plyometrics. With the unexplosive athlete it's essential that the velocity of Olympic lifting and jumps be maintained at a high level. For unexplosive athletes it is more important to stimulate the nervous system by training with variations of intensity. These types of athletes can tolerate the intensity since their nervous system is not finely tuned. When an explosive athlete performs they use their nervous system on a much higher level. So, after the rest such an athlete can come out and produce a similar or a greater quality of performance. However, an unexplosive athlete needs more time to "wake up" their nervous system and once they perform on a higher level, intensity must be maintained by trying to achieve high levels of performance more frequently (less rest), since their nervous system can easily "fall back to sleep". In this case never sacrifice quality for quantity.

TESTING 21.2

Normal testing examine, limb lengths, squat mechanics, back problems, in-active foot, jump mechanics.

WORK CAPACITY 21.3

Posture 21.3.1 Core strength

STRENGTH MAXIMUM/RELATIVE/STATIC/ECCENTRIC 21.4

The following routines are used to stimulate high threshold motor units first so the quality of work is better at the lighter intensity. 21.4.1 On pressing and squatting utilize mixed intensities (75% x5 and 85% to 90% x1) x4. This keeps the quality good as opposed to repeated sets at 85%-90%. 21.4.2 Learn to support heavy weight. Once the athlete can support heavy weight, then do 3-4 sets of ¼ squats at 90% to 110% of max for 4 to 6 reps, then your normal squats work. Don't exceed 4 set, and 4 repetition per set. Use intensity between 70% to 85% (2-3 reps per set at 85%). 21.4.3 Descending squats order: support 120% 2x10 for 10 seconds, quarter squat 110%-100% 2X14, half squat (bottom thigh parallel) 80%-90% 2x8, parallel squat (top of the thigh) 75% - 80% 2X6, Full 65% 3X4. The athlete must be well prepared and be a mature athlete before attempting this, usually 3-4 years of training background is sufficient. The only other strength work on this day could be some light power snatch or power cleans from the thigh before descending squats. After the descending squats I would do some easy stretching and hanging. IF THE ATHLETE HAS ANY HISTORY OF BACK PROBLEMS THEN THEY SHOULD NOT DO DESCENDING SQUATS.

STRENGTH SPECIFIC 21.5

See previous recommendation by position. This type of athlete will benefit more from the above than from too much specific strength work.

STRENGTH SPEED EXPLOSIVE POWER 21.6

Power snatch, cleans, pause push presses, combinations, 3 position clean or snatch. 21.6.1 Learning to initiate force and overcoming heavy resistance. This is done with lifts from the blocks at mid thigh and with static jumps. 21.6.2 Mix sets (i.e. Power clean or power snatch 70% x3, 80% x2, 85% x1), then repeat series again (Bulgarian). 21.6.3 Contrast sets: one set at 50%-60%x4-6, one set at70%- 80%x4 21.6.4 Another example is 70% to 80% x3 x1 x2 x1 x3. This teaches the athlete to make one explosive effort at intensities where the acceleration of the bar will be good. Also, with lighter intensity the fear will be removed so there won't be as much inhibition as with 90% + intensity. I prefer power snatches with the slow twitch athlete because the bar speed, and rate of acceleration is greater than the power clean. You can do clean grip power snatch then power clean or power snatch. This help set up the nervous system. 21.6.5 Have the athlete complete a set of Power snatch or Power Cleans immediately add 5 to 10 kilos to each side of the bar and do 1 to 2 pulls. Take approximately 30 sec between finishing Power Snatch or Power Cleans and doing the pulls. We find rhythm and velocity of pull is closer to the Power Snatch or Power Cleans. This will make the next set feel lighter. You also can do it in the reverse order and this may be better with the less explosive athletes. Also this is excellent when lifting from the mid thigh off blocks. SPEED STRENGTH STARTING/ELASTIC/REACTIVE

21.7

Contrasting strength exercise with jumping exercise i.e.: Two sets of squats at 75% to 90% x 3 reps, then 2x10 of some type of jumping exercise (for speed perform hurdle jumps or some form of vertical jump exercise to improve vertical acceleration). It can be two sets of power snatches instead of squats. I prefer push presses or push jerks if some form of vertical jumping is going to be done after lifting. Use a pause push press or jerk (pause meaning to stop at the bottom of the dip) if it's to be followed by a static vertical jump. Give sufficient rest between each set and between each exercise. Start with the static vertical jump so that the athlete learns how to over-come the resistance of his/her own body weight. Don't proceed to counter movement vertical jumps until the athlete masters the static vertical jump. When doing jumping exercises, they won't be able to handle the real high intensity jumps. Their volume of jumping will be done in the low to medium intensity type of jumps.

STRENGTH SPECIFIC 21.8

See previous recommendation by position. This type of athlete will benefit more from contrasting methods the above than from too much specific strength work.

SPEED ACCELERATION 21.9

The running drills become a major method of improving speed because they teach proper body position and active landing with the foot. Two sets of power snatch (75% to 80% for 2 to 3 repetitions), then 2x10 of some type of jumping exercise for speed, then repeat standing long jumps or hurdle jumps. Next run two or three sprints for 20 to 30 meters. Give sufficient rest between each set and between each exercise. If trying to improve the first 10 meters, execute jumps for one to three reps or static squat jumps (2x5), followed by sprints. If using static jumps, they can be preceded by two heavy sets of squats (85% to 90% x3) or done as

the main stimulus without any other resistance exercise. Again, you are trying to help the athlete learn how to overcome resistance. If trying to enhance speed for 20 to 30 meters, I prefer hurdle jumps. Contrast sprints are excellent (i.e. 2 sprints with weight belt and 1 without). The resistance shouldn't slow the athlete down more than 10%. Don’t do this until the athlete has become strong enough to run with proper mechanics without the added resistance. SPEED SPECIFIC 21.10 See previous recommendation by position. This type of athlete will benefit more from an increased rate of force development.

22. PRESEASON-IN-SEASON 22.1

In-season training represents perhaps the most important aspect of the yearly training cycle, because the athlete must maintain the high level of physical preparation achieved in the off-season at the most critical time of the year, during the competitive season. If this goal is achieved, it represents a significant advantage over opponents who do not properly stress in-season training. As the wear and tear of the season progresses, the improperly trained athlete experiences a decrease in strength, power, and speed. This leads not only to a decrease in performance, but also exposes the athlete to a greater risk of injury. Most training programs preach the importance of off-season training to improve athletic strength, power, speed, and conditioning, only to do a poor job of maintaining these high performance levels during the season, when it really counts. The in-season training has 4 primary objectives: 22.1.1 Maintain strength levels in support of power and speed. When hip/leg strength decreases, the amount of available force decreases, power drops, impairing jumping and speed values. Studies done by Hakkinen during a basketball season support the previous statement, that when maximum strength diminishes, the quality of explosive strength also diminishes. This would even apply more to football because any loss of strength will affect their ability to explode when tackling or blocking. This also has a significant effect on eccentric strength, and is reflected in all decelerations such as landing from a jump, and rapid changes of direction. This inability to decelerate efficiently places greater stress on the joints instead of being efficiently absorbed by the muscular structures. It has been our observation that this type of alteration in deceleration ability and corresponding change in movement mechanics can contribute greatly to overuse injuries. Because of the overuse injuries we don't do any jumps/elastic training because they are already doing that by the nature of the game. The exception to this is that we have used a very small amount on game day after lifting to activate the central nervous system with a few select players. 22.1.2 Maintain trunk strength. All of the forces generated by the hips/legs must be transferred efficiently through the midsection to the shoulder girdle and upper extremities. It is this kinetic link between upper and lower body that contributes greatly to body control, balance, and coordination. If this link is weak, forces generated in the lower body dissipate, and are absorbed by the spine and trunk, instead of being efficiently transferred though it. This "missing link" effects every movement the athlete makes on the floor or field. 22.1.3 Maintain or improve flexibility. Limited joint ranges also change mechanics by limiting range of motion in a given movement and places greater stress on the joints. Overtraining can also contribute to decreased flexibility when an athlete’s activities (training, practice, and playing time), exceeds his/her ability to tolerate loads. In addition, the poor athletic lifestyle many young athletes live (inadequate nutrition, sleep, etc.), impairs recovery, muscles remain in spasm, never fully relaxing and recovering. Dynamic flexibility exercises (arm, hip, leg circles and swings, body weight squats, lunges, etc.) promote dynamic free movement and are done primarily pre-training as part of the warm up. Static stretches are used mainly post training to increase specific joint ranges in a more isolated condition. Like any other training method, the essential element to improving or maintaining flexibility is consistency and quality of effort. 22.1.4 Aid in recovery and restoration of work capacity. One of the most difficult areas to control during the season is the recovery process. During the season, the strength coach must take into account the additional stresses of practice time and intensity, playing time, and travel. These factors play a major role in the acute condition of the athlete, and weigh heavily on his/her trainability. In addition the usual factors of age, training background, injury history and status, physical profile, and lifestyle also figure prominently into the training plan. Since the athlete walks a much finer line during the season in terms of overtraining, planned restoration must be included in the training process. Massage hydrotherapy, flexibility exercises, steam, sauna, nutritional monitoring, and supplementation all play key roles in assisting the athlete in recovering from the stress of the season. Adapting the training plan to fit the needs of the individual athlete is also essential to insure that the training is compatible with practice/play/travel schedule.

22.2

The in-season training program is simply a modified version of an off-season program. In many sports, seasons last anywhere from 5-8 months of the year, and to take a passive approach to training the athletes is to limit or slow their long term development. If constructed properly, the athletes in most cases can continue to develop the qualities necessary for improving performance. As stated earlier the strength coach must coordinate his training programs to be compatible with the stress and activities of practice and games as well as considering the effects of travel and lifestyle on the athletes’ trainability. More than any other time of the year, you must live by the maxim, "adapt the training to the athlete, and not the athlete to the training." Often, because of injury, or residual fatigue, the strength coach must be prepared to modify the training plan. This is a critical rule of thumb for in-season training. We try to assess the athletes’ acute condition every time we have contact with them. If the athlete feels very good, we often take this window of opportunity to increase the training load. On the other side of the coin, if an athlete is fatigued, we always decrease the load, or in extreme cases terminate the training session and prescribe recovery activities to restore work capacity. Never train the athlete in a fatigued state, it only leads to overtraining and exposes the athlete to injury.

22.3

During the season, training sessions normally last from 30 minutes to 1 hour, done 2-3 days per week. The number of exercises during a training session is generally in the 3-6 range. Training volume is low relative to an off season training session, and the repetition range is generally in the 1-6 range to train maximal strength. The content of each training session would generally include an explosive lift, pulls, squats, presses, and remedial assistance exercises like pull downs, rows, pull-ups, and core back/ab exercises. We place an emphasis on 1-2 lifts per day. As an example, on the first day it may be squats and presses, on the second day it may be on pulling movements like cleans and pulls. You may to use a 4-day cycle. Week-1 day 1 emphasis squat, next training day of week emphasis 1 press. Week-2, day-1 emphasis pulls, next training day of week 2 emphasis explosive lift. The lifts your not emphasizing, you do fewer set and lighter intensities. You should adapt this to the density of the schedule the intensity of the games, minutes or number of plays in a game the athlete in and number of practice, intensity of practice and travel schedule. To keep the legs fresh we will usually only front or back squat once week and dumbbell-split squat or single leg squat the other day. These types of total body exercises represent the core of the training (See explosive strength exercises). Training is organized into 4 week blocks, with planned variations of exercises and loading patterns to help insure that the athlete does not lose a training effect, and continues to improve. Beginning athletes require much less variation than experienced athletes do. Often the preparation and skill level dictate the selection of exercises, and training must be planned with a specific progression of exercises, especially with regards to the explosive lifts. In many cases the athlete spends the first season in our program developing the prerequisite qualities and technique necessary to do power cleans, snatches, and jerks. Conditioning activities in season can be included into the warm up by using body weight or medicine ball circuits, strength complexes bar bell and dumbbell, or supplementary tempo runs for athletes not getting playing time. Jumping can also be included as long as they are low impact like ankle jumps, ankling, and jump ups. And for basketball, special exercises like med ball stuffs.

22.4

Ultimately, the success of your in season program will hinge on the coaches ability to identify needs, organize a training plan, and your ability to adapt to the acute condition of the athlete.

IN-SEASON TRAINING CONSIDERATIONS

1. ATHLETE'S RATE OF RECOVERY 2. ATHLETE'S STATE OF CONDITION & TRAINING BACKGROUND 2.1

WHAT TYPE EFFORT OF DID THE ATHLETE GIVE AND RESULT DID THEY GET FROM THE PREVIOUS OFF SEASON

3. ATHLETE'S INJURY HISTORY 4. ATHLETE'S STYLE OF PLAY 5. ATHLETE'S STABILITY ON THE TEAM 6. ATHLETE'S TRAINING PREFERENCE 7. TEST RESULTS 8. RELATIONSHIP OF TRAINING COMPONENT & SUB-COMPONENT TO PERFORMANCE SKILL 9. SCHEDULE, NUMBER OF GAMES, PRACTICE, OPPONENT, & TRAVEL SCHEDULE 10. METHODS OF RECOVERY 11. TRAINING TIME PRE OR POST PRACTICE IN-SEASON PROGRAM (GAME DAY)

Training Camp Conditioning Schedule Summary Day 1 - Friday 10/6/95 - Strength Emphasis Day 2 - Saturday 10/7/95 - Med Ball Emphasis Day 3 - Sunday 10/8/95 - BB Skills/Recovery Emphasis Day 4 - Monday 10/9/95 - Foot Quickness/Strength Emphasis Day 5 - Tuesday 10/10/95 - Med Ball/Hand Strength Emphasis Day 6 - Wednesday 10/11/95 - BB Skills/Recovery Emphasis Day 7 - Thursday 10/12/95 - Foot Quickness/Strength Emphasis Day 8 - Friday 10/13/95 - Game Day/CNS Stimulation/BB Drills Emphasis Day 9 - Saturday 10/14/95 - AWAY Day 10 - Sunday 10/15/95 - OFF DAY Day 11 - Monday 10/16/95 - Foot Quickness/Strength Emphasis Day 12 - Tuesday 10/17/95 - Game-Day - CNS/BB Drills Emphasis Day 13 - Wednesday 10/18/95 - Med Ball Circuit/Flexibility/Recovery Emphasis Day 14 - Thursday 10/19/95 - Foot Quickness/Strength/Emphasis Day 15 - Friday 10/20/95 - Gameday - CNS/BB Drills Emphasis Day 16 - Saturday 10/21/95 - Gameday - Flexibility/Accel. Mechanics Emphasis Day 17 - Sunday 10/22/95 - OFF DAY Day 18 - Monday 10/23/95 - Gameday - CNS/BB Drills Emphasis Day 19 - Tuesday 10/24/95 - Med Ball Circuit/Flexibility/Recovery Emphasis Day 20 - Wednesday 10/25/95 - Foot Quickness/Strength/Emphasis Day 21 - Thursday 10/26/95 - MB Circuit./Flexibility/Accel. Mechanics Emphasis Day 22 - Friday 10/27/95- Gameday - CNS/BB Drills Emphasis Day 23 - Saturday 10/28/95 - Gameday - Flexibility/Accel. Mechanics Emphasis Day 24 - Sunday 10/29/95 - OFF DAY CNS = CENTRAL NERVOUS SYSTEM STIMULATION. BB DRILLS = BASKETBALL DRILLS ACCEL. = ACCELERATION FOR 15 METERS. MB = MEDICINE BALL THROWS

DAILY SCHEDULE Day 1 - Friday 10/6/95 - Strength Emphasis 10:00 Team Warm-up - 2 Laps -Jump Rope (4x30 Sec). -2x30M Each: Skips, Slides, Pirouette, Backward Run. -Teach 2x10M Ankling, A Skip, Butt Kick - W/Run out 10:15 Weights - 5 Min. orientation - What is expected. -1 Lower body exercise, 1 pressing exercise. -2-3 warm-up sets + 3x5 work sets -Group 1 - Veterans. Squat & Mil./PP. -Group 2 - Rookies/FA - Teach Running Drill - MB 10:35 Quick Stretch - 1. Hurdler 2. 1 Knee to Chest 3. Butterfly 4. Side Quadriceps 5. Press Ups 6. Calf/Achilles Day 2 - Saturday 10/7/95 - Med Ball Emphasis 10:00 Team Warm-up - 2 Laps around gym. -2x30M Each: Skips, Slides, Pirouette, Backward Run. 10:05 Dynamic Stretching - 1. Shoulder Circles 2. Arm Circles 3. Hip Circles 4. Knee Circles 5. Ankle Circles 6. 2 Way Lunge 7. BW Squat 8. Leg Swings 2-Way 10:15 Med Ball (200) + 1. Big Circles 2. Woodchopper 3. OHSS Hand Strength 4. Sit ups 5. Rocky Solo 6. Crunches 7. Diagonals 8. Side To Side 9. Chest Pass 10. Overhead 10:35 Acceleration - Teach (2x10M) Ankling, A Skip, Butt Kick -With Run out. Mechanics-Buildups (4x30M) Day 3 - Sunday 10/8/95 - BB Skills/Recovery Emphasis 10:00 Team Dynamic Warm-up -2 Laps -6x30 Sec Jump Rope - Skip across - Arm Circles-Fwd - Skip across - Arm Circles Bwd - Slide -across - Hip Circles 2 way - Slide Across-Knee Circles 2 way - Pirouette - Leg Swing -Fwd/Back - Pirouette - Leg Swing Side -Ankle Circles/Calf/Achilles Stretch -Ankling + - A Skip + Acc - Ob Crunches -A Skip + Acc - Butt Kick into Run - Standing Ham Stretch - Butt Kick Into Run - Standing -Quadriceps - Achilles Stretch - 4 Progressive Sprints 10:15 BB Skills Practice 10:30 Practice Post Practice: Rope Stretching: 1. Hurdler Seated - Calf/Achilles & Hams 2. V Seated 3. Butterfly 4. Piriformis 6. Seated Lumbar Rotation 7. Lying Lumbar Rotation 8. Side Quadriceps 9. Press Ups 10. Split Squat. Recovery: Pool - Hot 2/Cold 1 x3

November Conditioning Schedule Summary Day 1 - Wednesday 11/1/95 - Practice United Center/Tip-off Luncheon Day 2 - Thursday 11/2/95 - Foot Quickness/Strength Day 3 - Friday 11/3/95 - Gameday Vs. CHR/CNS Stim/BB Drills Day 4 - Saturday 11/4/95 - Gameday Vs. BOS/Flexibility/Accel. Mechanics Day 5 - Sunday 11/5/95 - OFF Day 6 - Monday 11/6/95 - Foot Quickness/Strength Day 7 - Tuesday 11/7/95 - Gameday Vs. TOR/CNS Stim./BB Drills Day 8 - Wednesday 11/8/95 - Med Ball/Strength Day 9 - Thursday 11/9/95 - Gameday Vs. CLE/Away Day 10 - Friday 11/10/95 - Strength-/Flexibility Day 11 - Saturday 11/11/95 - Gameday Vs. POR/CNS Stim/BB Drills Day 12 - Sunday 11/12/95 - OFF DAY Day 13 - Monday 11/13/95 - Foot Quickness/Strength Day 14 - Tuesday 11/14/95 - Gameday Vs. ORL/Away Day 15 - Wednesday 11/15/95 - Gameday Vs. CLE/Flexibility/Accel. Mechanics Day 16 - Thursday 11/16/95 - Recovery/MB/Flexibility Day 17 - Friday 11/17/95 - Gameday Vs. NJ/CNS/BB Drills Day 18 - Saturday 11/18/95 - MB/Strength-/Flexibility Day 19 - Sunday 11/19/95 - TRAVEL BACK TO CHICAGO FROM LOS ANGELES Day 20 - Monday 11/20/95 - Foot Quickness/Strength

(Nov)Western Road Trip Conditioning Schedule Summary Day 21 - Tuesday 11/21/95 - Gameday Vs. DAL/Away/CNS/BB Drills Day 22 - Wednesday 11/22/95 - Gameday Vs. SA/Away/Flexibility/Accel. Mech Day 23 - Thursday 11/23/95 - MB/Flexibility/Recovery Day 24 - Friday 11/24/95 - Gameday Vs. UT/Away/CNS/BB Drills Day 25 - Saturday 11/25/95 - MB/Strength-/Flexibility Day 26 - Sunday 11/26/95 - Gameday Vs. SEA/Away/CNS/BB Drills Day 27 - Monday 11/27/95 - Gameday Vs. POR/Away/Flexibility/Accel. Mechanics Day 28 - Tuesday 11/28/95 - MB/Flexibility/Recovery Day 29 - Wednesday 11/29/95 - Strength+/Accel. Mechanics Day 30 - Thursday 11/30/95 - Gameday Vs. VAN/Away/CNS/BB Drills Day 31 - Friday 12/1/95 - Strength+/Flexibility/Accel. Mechanics Day 32 - Saturday 12/2/95 - Gameday Vs. LAC/Away/CNS/BB Drills Day 33 - Sunday 12/3/95 - OFF

23. RECOVERY 23.1

An often-overlooked aspect of training and competition is recovery and regeneration. Most athletes participate in a workout, practice, or game and forget that the most important thing they must do afterward is promote the recovery process and prepare the body to work again the next day. If the athlete fails to recover and is left in a fatigued state, the result is reduced performance in the short term, and exhaustion and injury if allowed to persist over the long term. The number of soft tissue injuries makes this point clear in the early part of training camp. The workload is greatly increased, but the means of recovery are not. To make the in-season and off-season program most effective, specific means of recovery must be planned to meet the demands of the training stress experienced by the athletes. These methods include sleep, nutrition See 24, stretching, contrast baths/showers, sauna, steam, pools, and massage. All these methods must be coordinated with training for optimal results. Proper planning of exercises, (volume, intensity, and frequency of training) along with planned recovery yields more efficient training and better results. Restorative methods can be divided into two types. The first type would be internal means which would include nutrition and sleep. The second type would be external means, which would include stretching, contrast baths/showers, sauna, steam, light physical activity, and massage.

23.2

Sleep is the most important element for recovery and high performance. During sleep (when the body is at rest), much of the recovery process takes place. Inadequate amounts of sleep will severely effect both energy levels and nervous system functions in the acute sense, and chronic lack of sleep will cause a progressive decrease in work capacity and general health. Sleep needs for the individual may vary from athlete to athlete; but a general guideline should allow for 6-9 hours of sleep.

23.3

Massage is a very effective means of recovery due to its restorative benefits. A skilled massage therapist can lessen the chance of injuries by relaxing tight muscles before they become pulls or strains.

23.4

Hydrotherapy offers a very simple and efficient method for reducing muscular tension. Hydrotherapy also assists in removing metabolic waste products in athletes after training. We have often use contrast baths with 40 degree C water for 3 minutes followed by 14 degree C water for 30 seconds. Warm water has a loosening and relaxing effect, while cold water has a tonic effect on the neuro-muscular system. This can also be easily done using a shower and alternating hot/cold in the same way. Mineral baths using sea salts or Epsom salts are also very useful at the end of a training week. They improve circulation and increase metabolism.

23.5

Sauna, with air temperatures between 60-110 degrees C, and a humidity of 5-10%. Saunas serve to raise the body temperature and stimulate metabolism and circulation, which aids in the removal of metabolic wastes. It is very good for keeping joints and ligaments flexible. After a sauna, shower going from the feet to the head. Also, be aware of replacing fluid and minerals lost through perspiration by drinking mineral water.

23.6

Active recovery refers to performing sub-maximal exercise of a general nature to assist in restoration by increasing metabolism and circulation, loosening joints, and aiding in the removal of metabolic wastes. Training which would be in this category would include tempo runs, pool tempo, body weight circuits, medicine ball circuits, dynamic warm-ups, and special flexibility workouts.

23.7 Flexibility Exercises are essential to obtain and maintain optimal static and dynamic ranges of motion to aid in performance and injury prevention. They are also a very effective means of preparing the athlete for training and to initiate the recovery processes after training. Two types of flexibility can be identified, (static and dynamic), with the second being the most essential to the athlete. Dynamic flexibility is the functional range of motion the athlete possesses in a given joint movement. These exercises are ideal for warm-up activities prior to training and can be customized to the specific type of training scheduled. Static stretching is better suited for post practice, when the athlete's core temperature is high. Static stretching is also a good intermediate activity between hard training and relative inactivity. By stretching right after a workout you speed up the recovery process by four hours, because it takes fours hours for the muscle to return to pre workout length (Francis). Waldmar Matuszewski enhanced our knowledge in the area of recovery. Sample Recovery Schedule - In-Season Practice or Training day (1/Day) AM 8:00 Breakfast-High in complex carbohydrate/low in protein 9:30

Carbohydrate drink (50 Gm) or piece of fruit.

10:00 Practice or Training PM Noon Post Practice - Flexibility -Carbohydrate Drink (50-100 Gm) -After practice. -Protein Drink (40 Gm protein/20-40 Gm carbohydrate) -After training -Hydrotherapy (Contrast) x3 1:30

Midday Meal - Largest meal of the day. -High complex carbohydrates/medium protein.

5:00

Evening Meal - High complex carbohydrates/medium protein.

8:00

Evening Snack - Medium carbohydrate/medium protein.

Before Bed - Protein shake with a simple sugar. * Only for weight gain. Practice or training day (2/Day) AM 8:00 Breakfast - High in complex carbohydrate/low in protein 9:30

Carbohydrate drink (50 Gm) or piece of fruit.

10:00 Practice or Training Noon Post Practice - Flexibility -Carbohydrate Drink (50-100 Gm) -After practice. -Protein Drink (40 Gm protein/20-40 Gm carbohydrate)

-After training -Hydrotherapy (Contrast) x3 PM 1:30

Midday Meal - Largest meal of the day. -High complex carbohydrates/medium protein.

3:30

Carbohydrate drink (50 Gm) or piece of fruit.

4:00

Practice or Training

5:30

Post Practice - Flexibility -Carbohydrate Drink (50-100 Gm) -After practice. -Protein Drink (40 Gm protein/20-40 Gm carbohydrate) -After training -Massage

6:30

Evening Meal - High complex carbohydrates/medium protein.

8:30

Evening Snack - Medium carbohydrate/medium protein. -Before Bed - * Only for weight gain. Protein shake with a simple sugar.

24. Athletic Nutrition (The format for the nutrition section and some of the information came from Mike Boyle manual) 24.1

Athletic Nutrition is an essential variable in improving athletic performance. The key to improving performance for most athletes involves the two most important variables of the recovery process, Nutrition and Sleep. No amount of training or work ethic can overcome a poor lifestyle. Your lifestyle will become one of the determining factors in your success or failure as an athlete. Poor eating habits, inadequate sleep, and any overuse of alcohol will lead to overtraining, fatigue, impaired performance, and inevitably a shortened career. Nothing will limit you in achieving your athletic potential more than a poor lifestyle.

24.2

The Components of Nutrition. are foods that we eat can be broken down into six major classes of nutrients. These nutrients are found in foods in varying amounts, ratios, and quality in the foods that we eat. Together, these nutrients provide for the athlete's energy needs, help to build and maintain body cells, and regulate the body processes. 24.2.1 Calories are units of energy, and are found in carbohydrates, proteins, and fats. Vitamins, minerals, and water do not contain calories, and therefore, do not provide energy. Proteins and carbohydrates yield 4 calories per gram, and fats yield 9 calories per gram. 24.2.2 Carbohydrates are the preferred source of energy for the athlete. Carbohydrates spare the use of protein as a source of energy so it can be used for tissue repair and growth. The two primary types of carbohydrates, sugars and starches, are broken down during digestion to glucose. The glucose not immediately used for energy is stored in the muscles and liver in the form of glycogen, and excess glucose is converted to fatty acids and stored as fat. Glycogen represents the reserve of energy used for speed-power sports. A diet low in carbohydrates, that does not provide for the replenishment of these glycogen stores tapped into during intense activity results in Progressive Glycogen Depletion. This occurs when the glycogen stores are continually tapped into, and are not adequately replaced. Picture yourself as a car, and every time you are driven you use two gallons of gas, but only replace it with one gallon after each drive. Over a period of time, your tank will be empty. This is what happens over the course of the time. The effects are premature fatigue and loss of power. It results in decreased neural function due to the fact that the nervous system functions on glucose/glycogen. This causes impairment of all nervous functions from power output to fine motor skills, reaction time and decision making. The answer to this dilemma is simple. 1. Eat a diet high in complex carbohydrates. 2. After intense exercise, replenish carbohydrates. Excellent sources of carbohydrates come from rice, pasta, potatoes, whole grain breads, cereals, fruits, and vegetables. Carbohydrates should make up 50-60% of your total caloric intake. 24.2.4 Proteins are the building blocks of all the body's cells. Proteins that we eat are broken down into Amino Acids during digestion and used to form muscle, hemoglobin, enzymes, and hormones. Like carbohydrates, excess proteins will be converted to fatty acids, and stored as fat or excreted. Your body has a limited ability to digest and assimilate proteins, and cannot store excess for future use. This is why eating a huge protein meal is not an efficient way to increase your protein intake. What the athlete needs to do is take in protein in smaller, more frequent meals of 30-50 grams per meal. 5-6 protein meals spaced 3-4 hours apart are more efficiently digested, assimilated, and used to build muscle. Remember, excess protein will be stored as fat, so this type of eating plan will help insure that the weight being put on is lean muscle mass. Research has shown that an excessively high protein intake does not increase muscle mass during training. Recommended intake of protein for athlete's ranges from .5 to 1 gram of protein per pound of body-weight. Athletes in heavy weight training should be at the higher range of this recommendation, all others should be closer to the lower end of the range. Good sources of protein should be low in fat and high in quality. Chicken, turkey, fish, lean red meats, and low or non-fat dairy products are high quality foods. Higher fat foods such as high fat red meats, bacon, sausage, lunch meats, whole dairy products, peanut butter, etc. should be consumed infrequently, and present a negative for the athletic diet.

24.2.5 Fats are a highly concentrated source of energy. They supply essential fatty acids and carries vitamins A, D, E and K. Fat is also a part of cell walls. During digestion, fats are broken down into fatty acids, and either used to meet energy demands, or stored as fat. Unfortunately for the speed-power athlete, who participates in a sport where energy demands are very high and very rapid, fat is not an easily usable source of energy. Fat demands the presence of oxygen to be used efficiently to meet energy demands, and is the primary source of energy in aerobic activities such as lower intensity biking, jogging, walking, etc. Dietary fat occurs naturally, and excess amounts can be avoided by using a little common sense, and self control. Trying to totally eliminate fat from the diet makes no sense, as it is necessary for normal functioning of the many essential processes within the body, including many hormonal functions. 24.2.6 Water is the most important nutrient for athletes. Water makes up 65% of your bodyweight. Without water you could survive only a few days, without food you could live for weeks. Thirst is an inaccurate indication of hydration levels. Monitor urine output, smell, and color. A small amount of dark colored urine, with a strong odor is a good indication of dehydration. In this case consume water immediately to correct fluid balance. Try to avoid caffeinated beverages like coffee, tea, and soda, as well as alcohol after games and especially after the first game in a back to back situation. These are some points to remember about water: -Drink 12-16 Oz. of water 15 minutes prior to practice or games. -4 Oz. of water should be consumed every 15-20 minutes during practice or games. -Weigh in before and after practice and games. For each pound of weight loss, take in 2 cups (16 Oz.) of water for fluid replacement. -Cold (40-50 degrees F) water, low in sugar and in moderate and frequent amounts is the best choice for fluid replacement. -Limit sports drinks, sodas, and juices to replace water lost through perspiration the sugar content slow the absorption of water. -One of waters most important functions is the regulation of body temperature during activity, acting as a coolant. So be especially aware of dehydration during warm weather. 24.2.7 Vitamins are dietary catalysts, which help control the growth and function of all the bodies' cells, and are essential for the release of energy in the body. While vitamins are very important, no research has shown that large quantities of vitamins will enhance performance. 24.2.8 Minerals are important to body structure and for controlling body processes. A balanced diet, taken from a wide variety of foods should provide for your needs. However, the quality of food in today's society coupled with the tendency for athletes to not eat a wide variety of foods makes it necessary to take a good vitamin/mineral supplement as dietary insurance. Eating lots of fresh fruits and vegetables, along with whole grain breads and cereals provide for a wide spectrum of important vitamins and minerals.

24.3

OUR NUTRITIONAL GOALS 24.3.1 Think of eating as a way to improve performance. This takes on even greater importance during the season, when the demands placed on your body are at its greatest. Food is the fuel that the machine runs on, and just like your car, bad fuel = bad performance and breakdowns. 24.3.2 When eating, think complex carbohydrates first. This is the preferred source of energy for the athlete. Adequate energy stores means increased endurance, and ability to sustain high intensity activities longer, and improved recovery between efforts. Focus on rice, pasta, potatoes, sweet potatoes, cereals, breads, fruits, and vegetables. These foods should make up 60% of the athletes' diet. The average athlete vastly over eats meat and dairy products, and does not get enough fruits, vegetables, and other complex carbohydrates. Athletes should try to eat at least four servings per day from each of these food groups. Eat a salad with lunch and dinner if possible to increase vegetables in the diet. When out to eat, order an extra potato, pasta, or rice to increase complex carbohydrates. 24.3.3 Decrease the consumption of unhealthy high fat and high sugar foods. Fried foods, fatty red meat, eggs, oil, mayonnaise, and salad dressing are examples of high fat foods. Cakes, cookies, donuts, ice cream, candy and regular soda are examples of high sugar foods. Alcohol also fits into this category (covered in more detail later). Fat naturally occurs in the diet, there is no need to supplement it with fried fast food, fatty meats, and ice cream. 24.3.4 Protein should come from lean and lowfat sources, and make up 20-30% of your diet. Good lean protein sources include: chicken, fish, leaner cuts of red meat, turkey, egg whites, and non-fat dairy products. Always bake, broil, or grill instead of frying meats, this adds additional fat calories. Protein is essential to tissue repair, but your body can only absorb a certain amount per meal, and any excess will be excreted or stored as fat. For this reason, smaller, more frequent protein meals are necessary. For an athlete in heavy strength training, the protein requirement is suggested to be at about 1 gram of protein for each pound of bodyweight. Protein supplements can be added to the diet to increase total protein intake in athletes. (More Later). 24.3.5 Eat at least 3 meals per day. An athlete cannot consume a balanced diet or get enough calories to sustain energy demands or for tissue repair or growth eating only two meals per day. Eating 1-2 large meals per day not only makes it impossible to meet your nutritional needs, but is also very difficult for your body to digest and utilize. Additionally, it predisposes the athlete to store excess fat, increasing body fat percent, impairing performance. 24.3.6 Drink as much water as possible. Practice and training greatly increases the demand to replace fluids lost during exercise in addition to the average person’s needs. Monitor urine output, color, and smell. If you notice this, increase water intake immediately. In addition, dehydration puts the body in a catabolic state, or in a state where it is breaking down muscle tissue. 24.3.7 Avoid or limit the use of alcohol. Research has shown that even moderate alcohol use can cause inflammation of muscle tissue with corresponding losses in strength. As little as two ounces of alcohol (2 beers), can cause strength decreases of up to six percent. Avoid alcohol on nights before games, and especially on the nights between back to back games. Overuse of alcohol can lead to chronic fatigue and dehydration. For an athlete in training there is nothing positive about the use of alcohol, and should be limited as much as possible. 24.3.8 Supplement your diet to improve performance and to fill in the gaps left by poor eating habits. Creatine Monohydrate is a very effective supplement for increasing the athlete's ability to sustain a high quality of effort in anaerobic activities such as basketball. Take 5 grams per day with Gatorade or fruit juice. For athletes who frequently miss meals, especially breakfast, meal replacement powders mixed with fruit juice is a good option. Multivitamin and Mineral supplements insure that the athlete against deficiencies bought on by poor balance and variety in the diet. This is good insurance.

24.4

Athletic Nutrition Meal Recommendations 24.4.1 The following substitution recommendations are there to help you make better choices in following a high carbohydrate/low fat diet for each meal. This list can be used by parents buying foods for the young athlete, by athletes living on their own, or by athletes who eat in cafeterias or restaurants. Breakfast is the most important meal of the day. In the morning an athlete has not eaten for many hours, and there is a great need for food to fuel the activities of the day. Missing breakfast literally places you in a depleted state, and forces your body to adapt to what is essentially a starvation situation. Metabolism slows, and all of the body's functions are impaired. Over a long period of time this can lead to chronic fatigue, increased body fat storage, and decreased physical and mental performance. It is one of the single biggest mistakes made in the athletic diet. Breakfast Recommended Foods -Cereals (Wheaties, Total, Raisin Bran) -Egg Beater or Egg White Omelet -Canadian bacon -Whole Wheat Toast -Waffles -Bagels -Muffins -Pancakes -Preserves/All-Fruit Spreads -French Toast -English Muffins -Oatmeal/Cream of Wheat -Oranges -Bananas -Grapefruit -Nonfat Yogurt -Skim Milk -Fruit Juices -Water Lunch & Dinner Recommended Foods -Stock-based Soups (Chicken, Beef) -Salads (Lowfat Dressing) -Pasta (Marinara Sauce) -Lean Turkey -Fish (Baked or Broiled) -Chicken (Baked or Broiled) -Pizza (Any Vegetable Topping) -Whole Grain Buns & Breads -Rice -Potatoes/Sweet Potatoes/Yams -Skim Milk -Any Fruits or Vegetables (Fresh or Frozen) -Nonfat Dairy Products -100% Fruit Juice, Diet Soda/Iced Tea/Water

Non-Recommended Foods -Cereals (Cap'n Crunch, Etc.) -Eggs or Egg Omelet -Bacon & Sausage -White Toast -Home Fries & Hash Browns -Donuts -Coffee Cake -Butter -Syrups -Whole Milk

Non-Recommended Foods -Cream-based Soups -Salads (Regular Dressing) -Pasta (Cream or Meat Sauce) -Beef Sandwich(Mustard)Burger -Fish (Fried) -Chicken (Fried) -Pizza (Any Meat Topping) -White Bread -Fast Foods -Mayonnaise -Whole Milk -Fruit "Drinks" -Sour Cream -Any Regular Soda

24.5

General: Good - Your diet should be high in complex carbohydrates like breads, cereals, potatoes, pasta, and rice. These types of foods should make up about 50-60% of your diet. They provide for a high energy level that is sustained throughout the day. Be careful not to put high fat toppings or sauces on these foods, you can take a very healthy, low fat meal and make it high fat very quickly. On pasta, a light marinara sauce with no meat is very good. Buy the reduced fat or non-fat margarine's for potatoes and breads, and non-fat mayonnaise for sandwiches. Breakfast cereals are also good sources of carbohydrates, Wheaties, Corn Flakes, Shredded Wheat are examples of good cereals. Cereals should be un-sugared or at least very little sugar added. You can add a teaspoon of sugar and/or some berries, bananas, or other fruit to add sweetness and flavor. Hot cereals like oatmeal are also good, but do not buy the flavored varieties, just plain oatmeal or cream of wheat. Fruits and vegetables provide for more carbohydrates and are a very important source of vitamins, minerals and fiber. Dairy products are also good, they provide calcium for muscle contraction and relaxation, as well as protein to help the muscles. Always buy the non-fat or low-fat varieties. Milk, cottage cheese, cheese, and yogurt, can all be purchased this way. Eggs are good, but limit the number you eat to 1-2 per day. If you fry or scramble them, cook them using a cooking spray like PAM instead of butter to put in the pan. Boiled or poached eggs are also good ways to prepare them. Using egg substitutes such as Egg Beaters is an easy and convenient way to include eggs in your diet without the fat. Red meat is fine once or twice a week. Red meat is very high in fat. Trim the fat from your steaks, and ask for cuts that are lower in fat. Broil or grill your steaks, it is a much better way to prepare them. Very lean ground beef, like a ground sirloin is lower in fat than regular hamburger. There is also ground turkey breast that is very low in fat and tastes fine in tacos, chili, pasta sauces, and other recipes as a replacement for ground beef. 1 meal should have about 6-8 ounces of red meat per serving. Chicken, turkey and fish will make up a majority of the meat that you eat. Baked, broiled, or grilled, chicken and fish is high in protein for the muscles and low in fat. White meat chicken breasts are best since it is lowest in fat. Chicken and turkey should be cooked with the skin removed. Boneless, skinless breasts can be bought and are great on the grill. Chicken or fish can be eaten with both lunch and dinner if you wish. For snacks, pretzels, yogurt, breakfast cereal, and fruit are all very good. Turkey or tuna fish sandwiches are also good snacks. Diet soda, fat free Jell-O pudding and Jell-O also make good snacks, the pudding especially if you feel like chocolate. Pizza once a week is OK but try not to get fatty meats on the pizza. Try ordering it with Canadian bacon instead. Making good choices is very easy nowadays, most popular products have reduced fat or non-fat versions. Consult the meal recommendation list for alternatives to high fat or high sugar foods. It is up to you to change your habits.

24.6

General: Bad - Stay away from: -Too much red meat -Fast food (MacDonalds, Wendy's, Burger King, Kentucky Fried Chicken, etc.) -Fried foods (Burgers, french fries, Mexican food, Fried Chicken or fish, etc.) -Sugary snacks (Candy, Ice cream, regular soda, Hi-C, Cookies, Donuts, Cakes, Pastry). -Avoid fruit juices, they are a concentrated source of simple sugars. -Heavy Cream sauces and butter, especially on pasta. Use fat-free salad dressings. -Eating too late at night. Try to eat dinner before 7:00 at night. Your body becomes very good at storing fat in the evening. Mid-day is a better time for your biggest meal of the day if trying to lose or maintain body weight.

24.7

Shopping List This list is only a starting point for the athlete living on his own and doing his or her own grocery shopping. This list will provide for a high quality diet that will involve minimal preparation time. This list must be adjusted somewhat to fit your personal tastes and needs. Remember the food guidelines, and read labels.

24.8

Meats & Cheese -Ask butchers for leaner cuts of steak cut into 6-8 oz portions. -92% lean ground sirloin for burgers, spaghetti sauce etc. -Lean turkey breast or lean roast beef from the Deli in store for sandwiches. -Whole chicken cut up. Or deli rotisserie chicken. -Tuna packed in water. -Canadian bacon. -White fish (Orange Roughly, Cod, Haddock, Pollock, Perch, Walleye, Catfish, Oreo Dory, Etc.) -Reduced Fat or No Fat mozzarella, or cheddar cheese.

24.9

Complex Carbohydrates (Pasta, Rice, Potatoes, Cereals, Breads, Rolls) -Pasta - Spaghetti, Rotini, Ziti, etc (Available in whole wheat). -Baking potatoes & Sweet potatoes/Yams. -Oatmeal, Cream of Wheat, unsweetened. Can add toppings yourself. -Unsweetened, whole grain cereals. Wheaties, Raisin Bran, Wheat Chex. Good for snacks or as an extra meal. -100% Whole Wheat, Rye, or any whole grain bread. No White Bread. -1 Package of 100% whole-wheat dinner rolls. -Brown Rice/Minute Rice. -Bagels and English Muffins. -Pancake mix & Nutrigrain Frozen Waffles (DO NOT PURCHASE ANY OTHER KIND). -Macaroni & Cheese (Dry Mix Sauce). -Mrs. T's Cheese & Potato Filled Pierogies. -Frozen Ravioli or Manicotti.

24.10 Fruits and Vegetables. -Get plenty of fresh fruits and vegetables, whatever you like. -Frozen vegetables. Green beans, broccoli, etc. -Fresh Tomatoes, Cucumbers, Lettuce, and any other Veg for salads. 24.11 Dairy and Eggs -Skim milk. -Non-fat cottage cheese. -Large eggs (use only egg whites) or 2 packages of Egg Beaters. -5 containers of non-fat, sugar free yogurt, sweetened with Nutrasweet and real fruit. 24.12 Drinks -1/2 gallon each of orange juice and apple juice. -Iced Tea, Crystal Light, Sugar free Kool Aid. 24.13 Snacks -Wheat Thins and Triscuit Reduced Fat crackers. -Jell-O Sugar Free pudding & Jell-O. -Lowfat or Nonfat Frozen Yogurt. -Applesauce (No sugar added). -Ginger Snaps or Oatmeal Cookies. -Lowfat Microwave Popcorn.

24.14 Spreads, Sauces, other condiments. -2 Jars of Simply Fruit (in jelly section). -Non-fat Mayonnaise. -Dijonaise - Dijon Mustard for sandwiches. -Spaghetti Sauce (Prego). -Promise Ultra or Brummel & Browns spread. -Barbecue sauce (KC Masterpiece). -Yellow Mustard. -Fat Free Salad Dressings of your choice for salads. -Butter Buds (Butter substitute). -Mrs. Dash (sodium free, all-purpose seasoning). 24.15

Soups -Buy 6 cans of soup like chicken or beef with rice, barley, or noodles.

Nutrition Schedule-Weight Gain AM 8:30

Breakfast - High carbohydrate content. Whole grain cereals, muffins, breads, oatmeal, pancakes, French toast, waffles, fruit, fruit juices. Keep protein content moderate. 1 glass milk, 3 eggs, Canadian bacon. Take 1 Vitamin.

10:00 Pre-workout 1 - Carbohydrate drink Cytomax Champion Nutrition. 11:30 Post-workout 1 - Recovery Shake or Metmax Champion Nutrition PM 12:30 Lunch - 40% Carbohydrate, 40% Protein and Fats 20%. Breads, cereals, potatoes, pasta, and rice should make up a majority of your carbs. Leaner red meat, chicken, fish and lowfat dairy products will make up your proteins. You can make yourself 2 sandwiches with a 1/2 pound of meat, 4 slices of bread. Have this with chicken noodle, chicken & rice, or beef barley soup. Take Vitamins. 1:30-2:30

Nap

2:45

Afternoon Meal - Soup and a meat sandwich, or cereal, a piece of fruit, and a couple of glasses of milk.

3:15

Pre-workout 2 - Carbohydrate drink, Cytomax Champion Nutrition..

4:30

Post-workout 2 - Recovery Shake or Metmax Champion Nutrition.

5:30

Dinner - Same make up as Lunch, but should be a bigger meal. Take Vitamins.

8:30

Evening Meal - Soup and a meat sandwich, or cereal, a piece of fruit, and a couple of glasses of milk. Before Bed make the cottage cheese and fructose shake or Ultramet Champion Nutrition. Champion Nutrition ask for Steve Ward 800 225 4831 Recovery Shake 1 Cup Nonfat Cottage Cheese, 1/4 Cup Fructose (buy in bulk at health food store) 1/2 Container Egg Beaters or 1 egg, 1 to 2 Cups of Ice, 1 Cup Water, 1 Tsp Vanilla *Can Add Fruit to change flavor, berries work well. -Mix in blender and put into thermos to drink after workouts. -Can be used for breakfast if needed.

Reference 1. Baker, Dan, Selecting the appropriate exercises and load for speed strength. The Official Magazine of the Australian Strength & Conditioning Association Volume 3 no. 2 1995 2. Brown Harmon, M.D. Strength Training For Women: Some Hormonal Considerations, Track Coach 4370. 3

Bompa, Tudor O., (1993) Periodization of Strength. Published by Veritas Publishing Inc, Toronto, Ont.

4. C. Bosco , P.V. Komi, E Bosco, C. Nicol, G. Pulvirenti, and I Caruso. Influence of Training On mechanical And Biochemical Profiles Of Athlete's Muscle. Coaching And Sports Science Journal 1994 5. Bosco, C, Tihanyi J, Komi p, Fekete G, & Apor P, (1982) Store and recoil of elastic energy, in slow and fast types of human skeletal muscles. Acta Physiol Scand 116: 343-349 6. Bosco, C, Evaluation and Control Of Basic and Specific Muscle Behavior Parts one and two. 7. Cook, G, Fields, K, & Burton, L, Where Football Meets Flexibility, Training and Conditioning Volume 7, #3 1997. 8. Fox ,Edward, Sports Physiology Publishing Sauders College, Pages 24 9. Anne Gullig and Dietmar Schmidblecicher, Improving Speed Strength Though Maximal Arbitrary Contractions, Modern Athlete And Coach Volume 37, Number 1 January 1999 page 24-25 10. Hakkinen, K., M. Allen, H. Kauhanen, et al. (1986) Comparison of Neuro-muscularmuscular Performance Capacities Between Weightlifters, Powerlifters, and Bodybuilders. International Olympic Lifter. 5: 25-26 11. Hakkinen, K., Effects Of The Competitive Season On Physical Fitness Profile In Elite Basketball Players, Journal Of Human Movement Studies 1988, pages 119-128. 12. Hodges, Paul. Seminar. October 2001 13 Holloway Marguerite, The Female Hurt, Scientific American Present, pg. 32-37 14 Metz Gullermo, Training and Conditioning April 1999 Volume IX, #3, pg. 11-19 15. O’Shea, Patrick Ed. D, Quantum Strength & Power Training pg. 53. Patrick’s Books Corvallis, Oregon 1995 16. Richardson, C. A. and Jull G. A Muscle control- pain control. What exercise would you prescribe? Dept of Physiotherapy, University of Queensland, Australia . Manual Therapy 1995 pg. 2-10 17. Siff, Mel Ph.D. and Yuri Verkhoshansky 1995 Supertraining Special Strength Training For Sporting Excellence 18. Sohail, A, M.D. Penn State Sports Medicine Newsletter 19. Tihanyi, Jozef, Principles of Individualized Training Methods Based on Muscle Fiber Structure and Mechanical Characteristics, translation from Leistungssport, West Germany, Vol, 19,no.2, March 1989 20. Tihanyi, Jozef, Development Of Explosive Strength According To Muscle Fibers Types, Modern Athlete And Coach Volume 37, Number 1 January 1999 page 12-15

21 Verkhoshansky, Yuri, Fundamentals Of Specials Strength-Training In Sports, Sportivny Press Livonia, Michigan. 22. Verkhoshansky, Yuri, Programming and Organization of Training, Sportivny Press Livonia, Michigan, page 97. 23. Vittori, Carlo "The Rhythm of the Sprint" Athletics Centro Studi & Ricerche Fidal. pages 525-538, 1985 (Translated from Italian to English for The Chicago Bulls) 24. Viitasalo, J. T. and C. Bosco. "Electromechanical Behavior of Human Muscles in Vertical Jumps." pp 253260, 1982. 25. Vorobyev, A (1978) A Textbook on Weightlifting International Weightlifting Federation, Budapest 26. Young Warren "Specificity Of Strength Development For Improving The takeoff Ability In Jumping Events" Modern Athlete And Coach Volume 33, Number 1 January 1995 page 3-8 27. Zatsiorsky, V.M. "The Physical Properties of the Athlete" pp. 1-11, 1966. (Translated from Russian by Jimmy Pedemonte) 28. Zatsiorsky, V.M., Science and Practice of Strength Training, Publisher Human kinetics 1995 page 63,112 & 113 Additional References All Soviet Sports Review Issue, Modern Coach & Athlete, all Bud Charniga translations and many other articles from around the world.