Mike Durand – CSCS, SCCC, USAW Multi- Athlete Definition

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The Importance of Multi-Sport Participation

http://www.nfhs.org/articles/the-importance-of-multi-sport-participation/ National Federation of State High School Associations

2 Athletic Based

Our mission:

In any sport the development of whole body strength has become more essential to an athletes success A stronger athlete is a better athlete, and longevity. a stronger athlete is a healthier athlete.

3 Athletic Based Strength Training

What are the Goals of the Athletes we are Programming for?

The High School/Middle What are our goals based on Work based on methods that School Athlete. Develop the time of year and the have withstood the test of your program based on their athlete’s competitive time, not on the latest fads. ability and their needs for schedule? Don’t try and reinvent the progressive long-term wheel. development.

4 Athletic Based Strength Training

Athleticism is at the forefront of our programming Athletic Based Strength Training

“What About Sports Specific Strength Training?”

Remember what Strength Training is for ALL Athletes Key Principals in Developing Athletic Based Strength Training Programs

1 2 3 4 5

Reference : The basics you can find anywhere 5 Steps To Successful Storytelling Published on April 5, 2014 Featured in: Marketing & Advertising 7 Program Design

Our program will encompass eight scientifically Progressive Overload confirmed principles that improve athletic performance. Ground Based Movements

Multiple Joint Movements Periodization

Three Dimensional Movements Energy System Development

Explosive Training Interval Training

8 Ground Based Multi-Joint Movements

9 9 Athletic Based Strength Training

Ground Based Multi-Joint Movements  Ground Based/Multi-Joint Strength Movements

-Movements that are performed with the athlete’s feet on the ground are more productive than movements performed while sitting or lying down.

-Movements that work more than one joint at a time are the most productive for athletes.

-Athletic skills require multiple joint actions timed in the proper neuromuscular recruitment patterns.

11 Three Dimensional Movements

12 -Three Dimensional Movements

Athletic skills involve movement in three planes simultaneously: -side to side -up and down -forward and backward We must develop functional strength in all three planes. This can only be done with FREE WEIGHTS! Explosive Training

Athletic movements in sports are very quick and explosive. Training explosively with free weights, and medicine balls stimulates the recruitment of fast twitch muscle fibers, thus developing power.

14 Power is an important component of athletic performance. There are a vast selection of performance enhancing training , methods, and implements available to the Strength & Conditioning Coach to improve this physical quality.

Olympic style weightlifting movements have demonstrated the highest power outputs of all of the resistance training exercises.

Olympic style lifts offer some unique benefits when compared to other types of power development 15 Unlike Olympic Lifting no other training implements may be loaded with as a high weight intensity (load) for the performance of a high velocity movement like Olympic Lifting. These heavier load intensities will not only continue to improve power output but will also improve necessary absolute strength levels.

Exercise Intensity (stress) is the single most important training variable necessary for physical “adaptation”.

Frequently in the arena of athletic competition an athlete must initiate a high power output against an additional external resistance. 16 17 Jonas Sahratian – Strength & Conditioning Coordinator Men’s University of North Carolina “ movements and their variations are the most productive training exercises an athlete can do to not only improve power output and force production but more importantly the rate of force production. Outside of the improvements in power output for athletic performance, no other training modality will improve neuromuscular coordination against resistance, similar of that in athletic competition, than Olympic Weightlifting movements.”

18 Explosive Training

 If you can’t teach/don’t want to use Olympic Movements, use Medicine Ball throws and Explosive Jumps in place of/in addition to Olympic Movements for your Explosive development. Kneeling Med Ball Throws Standing Long Jumps

Video Video PROGRAM DESIGN TOP TO BOTTOM A) General Warm Up/Mobility Work B) Torso/Core Training C) Specific Warm Up D) Olympic/Explosive Movements E) Multi-Joint Strength Movements F) Unilateral Lower/Upper Body Movements G) Make sure you have equal volume for Pressing/Pulling Movements as well as for Hip/Leg Push Movements and Hip Ext. Movements. H) Pre-habilitation Movements Mobility Work – Ankles/Knees/Hips/Shoulders

21 SPECIFIC WARM UP: “The second portion of the warm up, is often overlooked despite its immediate benefit to your physical training. Specific warm up resembles the training activity, and is sometimes called preliminary practice. This preliminary practice conditions your muscles so they work in an appropriate fashion and at an appropriate time. During specific warm-up, you are reviewing the sensory cues which activate complex coordination of muscles and joints. The more complex the movement you wish to practice, the greater the benefit from specific warm-up”. Vern Gambetta Specific Warm Up Examples: Bar Complex w/empty bar

Clean Complex Complex

Clean Grip High Pull Snatch Grip High Pull Clean Grip Muscle Snatch Snatch Grip Muscle Snatch to a Press Snatch Grip Press Good Morning Overhead Squat Bent Over Snatch Grip RDL Use 1 set of 3 – 6 reps for each movement within the complex for Specific Warm Up *Remember Warm Up, Don’t Wear Out. Specific Warm Up Examples: Bar Complex w/empty bar

Clean Complex Snatch Complex Summer 2017 Strength & Conditioning Warm Up/Torso Phase 1 Weeks 1 & 2 Monday Wednesday Friday Hurdle Mobility - Outside Hurdles Hurdle Mobility - Inside Hurdle Mobility - Outside Warm Up - Dynamic Outside Warm Up - Inside Warm Up - Dynamic Outside Plyos - Lower - Plyo Hurdle Hops 4 x 5 Jump Rope x 3:00 min. Plyos - Lower (Outside) Standing Long Jumps 3 x 6 Mobility Work/Torso Mobility Work/Torso Light Band Mini Band Mobility Work/Torso 1. Giant Circles x 10 each way 1. Mini Band Giant Circles Light Band 2. Back Squats x 10 2. Mini Band High Pull x 10 1. Front Squat x 10 3. Bent Over Row x 10 3. Mini Band Overhead Squat x 10 2. x 10 4. x10 3. x 10 Med Ball Med Ball Standing Standing Giant Circles x 10 each way Med Ball Wood Choppers x 10 Hammer Throw from the foot x 5 each Standing x 10 each way Tic-Tocks x 10 each Wood Choppers x 10 Seated Seated Russian Twist x 5 each way M.B. Spread Eagle Sit Ups x 15 w/extension x 15 Seated M.B. Knees Up Side to Side x 10 each side M.B. Side to side taps x 15 each Pike Ups x 15 M.B. Toe Touches x 20 M.B. Sit Up and Press x 15 Torso Rotations x 10 each Glute- x 30 sec. Side Plank x 25 sec each Hip Thrusts x 10 each Front Plank x 40 sec. Specific Warm Up - Weight Room Plyos - Upper Snatch Grip Bar Complex 1 x 5 each Backward Med Ball Throws 3 x 5 Specific Warm Up - Weight Room Clean Grip Bar Complex 1 x 5 each Specific Warm Up - Weight Room Clean Grip Bar Complex 1 x 5 each 25 GETTING STARTED

DEVELOP A TRAINING TEMPLATE WITH WHAT YOU WANT TO ACCOMPLISH EACH WEEK.

A TRAINING TEMPLATE IS A GENERAL LAYOUT OF MOVEMENTS YOU WANT TO ACCOMPLISH EACH TRAINING SESSION.

HAVE A TRAINING TEMPLATE FOR BOTH OFF- SEASON TRAINING AND IN-SEASON TRAINING. Training Templates 3 Day Training Template (Off-Season)

DAY 1 DAY 2 DAY 3 Explosive Explosive Explosive Movement Movement Movement

Pair 1 Pair 1 Pair 1 Double Leg Horizontal Press Double/Single Leg Push Push Variation

Vertical Pull Straight Leg Vertical/Horizontal Hip Extension Pull Variation

Pair 2 Pair 2 Pair 2 Vertical Press Single Leg Horizontal/Vertical Push Press

Bent Leg Horizontal Pull Straight/Bent Leg Hip Extension Hip Extension Training Templates

2 Day Training Template (In-Season)

DAY 1 DAY 2 Explosive Explosive Movement Movement Pair 1 Pair 1 Double Leg Horizontal Press Push Vertical Pull Straight Leg Hip Extension Pair 2 Pair 2 Vertical Press Single Leg Push Bent Leg Horizontal Pull Hip Extension Training Template Menu Explosive Movements Double Leg Push Vertical Pull Movements Power Clean Movements Pull Up/Chin Up Variations Hang Clean Back Squat Underhand/Overhand Hang Snatch Front Squat Pull Down Variations Overhand/Underhand/Close/ Push Jerk Deadlift Medium/Wide Grip Clean & Jerk Sumo Deadlift DB Hang Clean DB Squat DB Hang Snatch Overhead Squat DB Push Jerk Pause Squat Medicine Ball Throws Single Leg Push Movements Horizontal Pull Movements Explosive Jumps Bar/DB Split Squats DB One Arm/Two Arm Row Variations Bar/DB Lunges Row Variations Bar/DB Single Leg Bench Squats Bar/DB Step Ups DB Single Leg Squats Training Template Menu

Horizontal Press Movements Straight Leg Hip Extension Movements Bar/DB Romanian Deadlift Variations Various Angles Incline Bench Press Double Leg & Single Leg DB Flat & Incline Bench Press Back Extensions – Single Leg & Double Leg Various Grip Flat & Incline Press Good Mornings Floor Bar & DB Press Reverse Hyperextensions

Vertical Press Movements Bent Leg Hip Extension Movements Bar Overhead Press Glute-Ham Raise DB Overhead Press Variations Stability Ball Hip Extensions One Arm, Two Arm, Alternating Arms Stability Ball Hip Extensions with Curl High Incline Pressing Movements Partner Eccentric Extensions clean sqt bench pjk dead ANDERSEN, BEN 245 340 215 220 355

Strength & Conditioning Week 5 *complete warm up sets prior to each movement/ pair A's; pair B's; and pair C's Strength Coach must see Last Set of CAPITALIZED MOVEMENTS!

PRE-WORKOUT PRE-WORKOUT PRE-WORKOUT 1. General Warm Up - Team 1. General Warm Up - Team 1. General Warm Up - Team 2. Mobility Work/Specific Warm Up - Team 2. Mobility Work/Specific Warm Up - Team 2. Mobility Work/Specific Warm Up - Team 3. Torso Training - Team 3. Torso Training - Team 3. Torso Training - Team

DAY ONE DAY TWO DAY THREE % wt reps load % % wt reps load % % wt reps load % hang snatch 55.0% 90 x5 65.0% HANG CLEAN 50.0% 110 x4 90.0% front push press 60.0% 120 x4 90.0% rest 3:00 min 65.0% 105 x4 rest 3:00 min 60.0% 130 x4 rest 3:00 min 67.5% 135 x4 *empty set x5 75.0% 120 x3 *empty set x5 67.5% 150 x4 *empty set x5 75.0% 150 x4 80.0% 125 x3 72.5% 160 x4 80.0% 160 x4 0.0% 0 80.0% 175 x4 0.0% 0

A1 BACK SQUAT 55.0% 185 x5 100.0% A1 BENCH PRESS 55.0% 120 x5 100.0% A1 TRAP BAR DEADLIFT 55.0% 195 x5 100.0% 65.0% 220 x5 65.0% 140 x5 65.0% 230 x5 70.0% 240 x5 70.0% 150 x5 70.0% 250 x5 pair 1:30 rest 75.0% 255 x5 pair 1:30 rest 75.0% 160 x5 pair 1:30 rest 75.0% 265 x5 80.0% 270 x5 80.0% 170 x5 80.0% 285 x5 0.0% 0 0.0% 0 0.0% 0 0.0% 0 0.0% 0 0.0% 0

A2 barbell bent over row 60.0% 120 x8 80.0% A2 bar clean grip rdl + shrugs 60.0% 145 x8+8 100.0% A2 cpg front lat pulldowns 60.0% 130 x10 90.0% (overhand grip) 70.0% 135 x8 70.0% 170 x8+8 (cpg = close parallel grip) 70.0% 155 x10 75.0% 145 x8 75.0% 185 x8+8 80.0% 175 x10 80.0% 155 x8 80.0% 195 x8+8 80.0% 175 x10

B1 db one arm overhead press60.0% 40 x8e 30.0% B1 db walking 60.0% 50 x6e 25.0% B1 db incline bench press 60.0% 40 x10 30.0% 70.0% 45 x8e 70.0% 60 x6e (bench on 3rd hole) 70.0% 45 x10 pair 1:30 rest 80.0% 50 x8e pair 1:30 rest 75.0% 65 x6e pair 1:30 rest 80.0% 50 x10-15 80.0% 50 x8e 75.0% 65 x6e 80.0% 50 x10-15 B2 pause glute-ham raise x8 B2 pullups + weight x5-10 B2 pause back extensions x10 x8 (overhand grip) x5-10 (pause 2 sec. at top) x10 X8 *use weight if you can complete x5-10 x10 x8 10 bodyweight pullups x5-10 x10

POST-WORKOUT POST-WORKOUT POST-WORKOUT 1. Foam Roll 1. Foam Roll 1. Foam Roll 2. Active Isolated Stretching - Use Light or Medium Band 2. Active Isolated Stretching - Use Light or Medium Band 2. Active Isolated Stretching - Use Light or Medium Band Multi-Sport Athlete Considerations In-Season Training Considerations (HOW MUCH IS TOO MUCH BEFORE PERFORMANCE BEGINS TO DETERIORATE?)

“THE DEVELOPMENT OF STRENGTH IS NOT HOW MUCH WORK THE BODY CAN DO AND ELICIT A POSITIVE RESPONSE. THE DEVELOPMENT OF STRENGTH OVER THE LONG TERM IS ABOUT HOW LITTLE WORK THE BODY HAS TO DO TO ELICIT A POSITIVE RESPONSE .” HARRY PASCHALL – THE DEVELOPMENT OF STRENGTH – CIRCA 1950

“TRAINING IS EFFICIENT IF THE HIGHEST SPORTS RESULT IS ACHIEVED WITH THE LEAST EXPENSE OF TIME AND ENERGY.” THOMAS KURZ – SCIENCE OF SPORTS TRAINING - 2001 [email protected]