Developing A Training Progression For Juniors By Al Vermeil

Developing A Training Progression For Juniors

ByAl Vermeil

ACKNOWLEDGMENTSACKNOWLEDGMENTS• My Family • All the coaches, sports medicine, and sports

scientists who were kind enough to share their knowledge with me

• All of the athletes I’ve coached, professional & Especially My High School Football Players

• Chuck Cook Golf Teaching Professional #5• Dr. Greg Rose And David Phillips Directors Of

The Titleist Performance Institute • Bill Walsh, Jerry Krause & Jerry Reinsdorf• Lima Hennessy PhD.

Coach Bill Wood:

The Man Who Gave Me My First Training Program And Taught Me How To Lift Weights

ACKNOWLEDGMENTSACKNOWLEDGMENTS

My Son Lance Vermeil

Coaching my son Lance was the single greatest learning and coaching experience of my coaching career. He was a talented dedicated 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 round 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 presentation are a direct result of that experience. I will always be deeply appreciative of my son's efforts, and patience, and thankful for the time we spent together

TESTING AND EVALUATIONTESTING AND EVALUATION

Testing Gives Your Program Direction And Insight Into The Athlete, Without it, it's Like Driving Blind

Managing The Window Of Opportunity• Specializing in a specific sport too soon

Can Limit Development for The Following Reasons:– May cause Over Use Injuries– Create Imbalances' – Limit of Motor Skills, And Physical Development – Creates Undo Pressure And Expectations– The Sport They Excel At Between the ages of 7-

15 May Change Due To The Maturation Process– Can Deny A Normal Childhood Experience– Can Cause Burn Out – Play Two Sports Until College Or 18

Various Sports’ That Contribute To Athlete Development Aiming Sports Depth Perception

Hitting A Ball With An Object

Learning To Tolerate Impact

Speed Power Strength

Concentration

Hockey & Hurling

Baseball Tumbling/ Gymnastic

Tumbling/ Gymnastic

Martial Arts

Basketball Hockey Hockey & Hurling

Track & Field

Baseball Tennis Soccer Soccer

Tennis Hurling Football & Rugby

Football & Rugby

Wrestling Wrestling

Olympic Lifting

Olympic Lifting

Track And Field

All These Events Share A Common Bond Because Their Training Includes Sprinting, Jumps/Plyometrics And Weight Training. They Learn How To Deal With Competitive Stress Of Individual Sports

Sprints Develop Jumps Events Throwing EventsSpeed, Mobility And Rhythm Because Muscles Must Contract Fast And Relax Fast

Power And Elastic Reactive Strength

Strength Explosive Strength Rotational Power

Potential Training Adaptations

Critical Time To Initiate Force In Team Sport Skill

Maximum Strength RFD Untrained AthleteHeavy Resistance Strength Trained Athlete RFDHeavy Resistance Strength Trained Athlete RFDExplosive Ballistic Strength Trained Athlete RFD

Starting

Strength

Maximum RFD

Sprinting/Plyo Sec Pull

Force at

200 m/s

Adapted From Kraemer W. & Newton R. Training Vertical Jump" Sports Science Exchange #53-Volume 7(1994) Number 6 Gatorade Sport Science Institute

Untrained

200Time in m/s

500

The Window Of Opportunity• Increases in the size of bone seem to require a foundation period of training where the loadings are Not Too High so potential injuries may be avoided

•The program must allow an appropriate period for Structural Adjustments within the body for tendons, ligaments and bone so the potential for injuries to these areas, in younger athletes in particular, may be minimized Bourne, G

•Establishing a great training base as the body matures is like a savings account, the sooner you start, the greater the return over a life time

The Window Of Opportunity• Their bodies are very malleable and their nervous

system, is like putty, There Is A Lower Influence Of Genetics On The Training Outcome

• Aging decreases type II muscle fibers– When they are prepared to use heaver loads, it’s imperative

to hypertrophy using 80%> of max loads 2-6 reps for lifts and do explosive ballistic exercise, when the body is so receptive to change

• These muscle fibers with age will be lost over time• From 15-19 the fear is not losing these fibers but

rather having them go untrained and not optimized in their form, function and resistance to injury during this optimum period of timeFrom Personal Communication With W. Kraemer PhD

The Window Of Opportunity• Teens thru 20s have all of the endocrine and other

system’s at the height of vitality – It’s Imperative To Take Advantage Of This

• To Train and develop skill, strength, power and speed • Breakdown• Repair And Remodel Muscle And Connective Tissue

• Training elevates, the level of function to a higher level for young people the years before 21– Peak bone mass that they will carry the rest of their life– This is especially important for women

• From my experience working with 12-21 year olds I observed these positive changes & I have also seen the negative results, that are irreversible

From Personal Communication With W. Kraemer PhD

Training Program Outline

• There Can Be A Big Difference Between Chorological Age And Physiology Age

• The following are examples of program out lines for the off season

• They are not absolute, just guidelines– The order of training follows a logical

progression and I would recommend not to alter it

• You may have to adjust time according to athletes’ other commitments

Work Capacity1. Rehabilitation 2. Body composition 3. Joint mobility-Injury specific -Nutrition; Work ethic -Dynamic Exercises4. Strength endurance 5. Stability 6. Aerobic-Strength circuit -Local, Global Low Load, Core Strength -Tempo-Body Weight Circuit -Core Stab. High Load Rotation Control -Med Ball

Strength1. Maximum/relative 2. Eccentric 3. Static-Squats, Pressing -70-85% 6 sec down -Hang Cl & SN-& Pulling 80%> -Jumps -Halting Pulls

(Speed Strength) Explosive Strength / Elastic Reactive Strength1. Starting 2. Explosive 3. Elastic-Sn & CL Mid Thigh -Olympic Lift -Jumps, HopsPP & PK W/Pause -Medicine Ball -Bounds & In-Depth

Speed1. Accelerations 2. Absolute 3. Specific-Sleds, Hill, Sprints -In-Outs -Change Direction-Short Jumps, & Lifting -Down Hill

TRAINING METHODS HIERARCHY

Training Progression By Age AGE 7-12 12-15 16>Intensity Body Weight Up

To 10% Of Body Weight

Age 12-15 20%-40% Of Body Wt Doing Strength Ct Age14-15 10%-30% Above Strength Ct Intensity: Pulling, Squatting & Pressing

Can Train At 70%> Intensity Of One Rep Max, If They Have Passed The Norms For 12-15

MethodsYou Can’t Skip This Progression.

1. Tumbling/Gym.2. Marshall Arts 3. Body Weight Exercises4. Medicine Ball5. Games

1. Strength Circuit 2. Medicine Ball3. Tempo4. Low Intensity Jumps 4. Speed Work

All Methods If They Have Established A Training Base And Pass The Norms For Each Phase

Training Frequency Per Week

2-3 Times A Weeks

3-4 Times A Weeks 4-6 Times A Weeks

Session Length 1/2-1.5 hours Max 1.5 - 2 Hours 1.5 – 2.5 Hours

Total Hours Per Wk 2-4 Hours 5-8 Hours 8-12 Hours

Training Methods For Ages 8-12Strength Jump/Plyos

Low ImpactSpeed Work General

Conditioning

Body Weight & Medicine Ball Exercise For The Total Body:

1. Jump Rope2. Ankling3. Ankle Jumps4. Jumps Up On To A Box5. Jump Up Stairs Can Make Jumps Part Of Games Or Strength Work

Games And Relays

Running Drills When They Are Strong Enough To Get In The Proper Position

1. Games2. Marshal Arts3. Tumbling4. Gymnastic

Core4. LightMedicine Ball5. Medicine Ball Tempo

Training Methods For Ages 8-12

Legs Core Upper Body1. Squats2. Step Ups3. Lunges4. Single Leg Squats6 Over Head Squats With A Stick

1. Back Extension2. Reverse Hypers3. Light Medicine Ball Throw (Rotation)4. All Forms Of Abdominal Exercise5 Single Leg Rdls

1. Push Ups2. Dips3. Pulls Ups3. Inverted Rows

Body Weight Strength Exercises

For Those 10 Year Old Who Are Proficient At The Body Circuit Weight You May Use A Stick Or Very Light Bars (5-10#) For Teaching Strength Circuit And Olympic Lifting Technique

• Body weight exercise

– Once they can perform the body circuit of 6-10 exercise easily you can increase intensity for 11-12 olds you may add 5-10 lbs weight belt or vest to increase intensity on some exercise

• For 11-12 years olds you can also start to teach the strength circuit with 10-15% of their body weight

– The development of the tendons and ligaments is slower than muscle development, so don’t be in A rush to add resistance


• Medicine ball tempo (make it game/relay)

– Do 10-20 medicine ball throws, run 15-30 yds at A moderate pace then repeat the process 9 more times to complete the set. Rest 3 minutes between sets. Do between 2-3 set

– First learn to do the throws correctly before combining with the runs

– Medicine ball will develop the core & the running will train their cardio vascular system

– This is better then doing A lot of slow long distance running


Monday Wed Is Optional Friday

Warm Up WithTumbling/Gym Or Games 15 Min

Explosive Med Ball Throws & Jumps 20 Min

Strength Training15-25 min

Medicine Ball Tempo 15 Min

Cool Down





Cool Down





Cool Down

Weekly Schedule For Ages 8-12

• Norms are only A guide line, there are no absolutes.

• One athlete may progress faster than another.

• They should progress at their own rate• You can't rush the process.• They should be able to pass these norms

with proper technique and no pain or undue stress.

MED BALL TEMPO:2-4Lbs BALL 600

THROWSRUN 20 -30 YARDSBETWEEN EACH

THROW3 Sets

Perform Basic Tumbling/Gymnastic & Low Level Jumps With

No Joint Problems

Body Weight Circuit5 Trips Through 6-10

Exercises Body Weight Circuit

Overhead Squat With Stick

Strength Circuit With 10%-15% Of Their Own Body

Weight By Age 11-12Proper Technique Is

Essential On All Exercises

Norms For Ages 8-12 Should Pass Before Progressing To The Next Level

Physical Development

Skill

Maturation Process

Managing The Window Of OpportunityManaging The Window Of OpportunitySkill & Physical Preparation Should Be Developed Simultaneously In Logical Progression Without Undo Psychological And Physiological Stress Especially In The Early Years 10-15!

Development Is Not Always Linear & Will Have Peaks & Valleys

In the off-season don’t repeat the same trauma that as the sport

Training Methods For Ages 12-15Strength Jump/Plyos

Low ImpactSpeed Work

General Conditioning

1. Strength Circuit2. Learn Lifting Technique For Next level, Once They Can Do The Strength Circuit with 40% of bodyweight for Males and 30% for Females

1. Jump Up On To Box2. Jump Up Stairs 3. Long Jumps4. Skip Bounds5. Low Hops In Place

Running Drill Short Sprints 10-30DependingOn TheirTechnique & Strength Levels

Tempo and Medicine Ball

TumblingGymnasticsMarshall ArtsGames/Sports

• Strength Circuit For 12-15 Olds

– Up Right Row– Muscle Snatch– Good Morning – Squat To A Press– Bent Over Row– Strength Circuit Norms

• For Males 40% of bodyweight • For Females 30% of bodyweight

Strength Training Methods Based On Ages 12-15

• When They Can Pass Strength Circuit with 40% of bodyweight for Males and 30% for Females

• They Can Start With 10% Above The Strength Circuit And Gradually Increasing Intensity Over Time, For The Strength Exercises Listed Below

• Warm Up With Strength Circuit– Back Squats 3 Sets Of 6-10 reps – Front Squats (Never More than 4 Reps)– Pressing 3 Sets Of 6-10 reps – RDLS, Single Leg Rdls & Pulls (Never More than 6 Reps)– Lunges Or Single Squats Or Steps Ups 3 Sets Of 4-6– Back Extension Or Reverse Hypers 3x10

• Learn Proper Technique For Explosive Strength– Power Snatch, Clean, And Push Press

Strength Training Methods Based On Ages 12-15

• Running/Cardio

– Depending on age and strength level• Tempo Runs start at 60% up 75% of

maximum speed for given distance

• Speed– Short Sprints and running drills when strong

enough to maintain proper body position• Tumbling/Gymnastic• Marshall Arts• Games


General Conditioning• Med Ball throws 300 -600

– Male 4-6 lbs– Female 3-5 lbs

• Sample Tempo Workouts

– Recovery 50 yard walk between runs and 150 yard walk between sets

– Use 50 to 80 Yds for tempo runs with 12 to 14 years olds

Small Tempo Medium Tempo Large Tempo

100-100-100 100-100-100 100-100-100

100-100-100-100 100-100-100-100 100-100-100-100

100-100-100 100-100-200-100 100-100-200-100

100-100-100 100-100-200-100

100-100-100

Weekly Schedule For Ages 12-13Monday Wed FridayWarm Up WithTumbling Or Games Or Body Weight Circuit w/Jog 15 Min

Speed Work 20 Min

Explosive Med Ball Throws & Jumps 20-25 Min



Cool Down

Warm Up WithTumbling Or Games Or Body Weight Circuit w/Jog15 Min

Explosive Med Ball Throws & Jumps & 20-25 Min

Speed Work 20 Min



Cool Down


Speed Work 20 Min

Explosive Med Ball Throws & Jumps 20 -25 Min



Cool Down

Weekly Schedule For Ages 14-15Monday Wed FridayWarm UpTumbling Or Games Or Body Weight Circuit w/Jog10 Min

Speed Work 20 Min




Cool Down


Speed Work 30 Min

Jumps 15 Min



Cool Down


Speed Work 20 Min




Cool Down

Weekly Schedule For Four Day Program For Ages 14-15

Monday Wednesday Friday SaturdayWarm Up Medicine Ball Tempo 15 Min

Speed Work 20-30 Min

Jumps 10-15 Min

Strength Training45-50 Min

Cool Down

Warm Up Tumbling Or Games 10 Min

Explosive Med Ball Throws 15 Min

Strength Training 45-60 Min

Cool Down

Warm Up BodyMedicine Ball Tempo 15 Min

Speed Work 20-30 Min

Jumps 10-15 Min

Strength Training45-50 Min

Cool Down

Warm Up Tumbling Or Games 10 Min


Body Weight Circuit 15 Min

300-500 Throws And Small or Medium Tempo15 Min

Cool Down

Norms For Ages 12-15 Should Pass Before Progressing To The Next Level

Med Ball800 Throws Females

3-5 And Males 4-6 Lbs Ball

Tempo 1000-2000 YdsOR

Med Ball TempoMed Ball 600 Throws

Run 30-50 YardsBetween Each Throw

• Perform Basic Skills– Continue To Improve

Basic Tumbling/Gymnastic

– Continue Playing Various Sports

• High Load Stability (See Appendix)

• Explosive Propulsion Test• Rapid A Switch• Lunge & Lean Test

Norms Age 14-15: Must Pass Before Progressing To The Next Level

Reverse Hypers 2X20 Maintaining A Neutral SpineStrength Circuit

Percentage Based On Their Own Body Weight BB= Barbell DB= Dumbbell

% Total Weight For Both DBs

Females 3 Sets With BB 30%-40% Or DB 25%-35%Squat And Clean Pull & RDL 80% Of Body Weight x5

Males 3 Sets With BB 40%-50% Or DB 30%-40%Squat And Clean Pull & RDL Of Body Weight x5

Adaptation Of C Francis’ Speed Continuum & The Dominate Training Methods To The Specific Distances0-10 Yds0-10 YdsStrengthStrengthOlympic Lift & Strength ESM.

Med Ball Throws

Single Response Jumps

Mach DrillsStarts& Resisted Sprints

30 Yds>30 Yds>Maximum Maximum Speed Elastic Speed Elastic StrengthStrengthQuality sprints Under 7 Sec. With Maximum Recovery

Sprints with 5% Of Body Weight

In-Outs

Jumps: Hurdle Hops & Boxes

10-30 Transitions, Power 10-30 Transitions, Power Strength & SpeedStrength & Speed To Elastic To Elastic

PowerPower10-20 Yds Explosive10-20 Yds Explosive

Weights Smaller Amplitude Power Jumps w/larger AmplitudeMultiple Jumps: i.e. Repeat Long Jump & BoundsMed Ball Throws W/Jps & SprintsContrasting Sprints

20-30 Yds Elastic Strength20-30 Yds Elastic StrengthJumps With Smaller Amplitude: Jumps With Smaller Amplitude: i.e. Hurdle & Box Jpsi.e. Hurdle & Box JpsContrasting SprintsContrasting SprintsIn-OutsIn-Outs

0-10Initial AccelerationStrength & Explosive Strength

10-30 30>Absolute SpeedElastic Strength

Transitions, From Explosive Strength/Starting Strength To

Elastic Strength

Football Linemen, Basketball 4 & 5 and Hockey

Basketball 1Thru 3 and Some 4’s

Football RB & LBs DBs, Receivers, Special Teams & Two, Baseball, Softball, Soccer, and Field Hockey

Adapted From Charlie Francis

How The Speed Continuum Applies To Sports

Dailey Volumes Guidelines Specific To The Distances0-10 Yds0-10 YdsStrengthStrengthSpeed 100-200 Yds

Elastic Jump0-50 contact

Explosive Jumps20-40

Ex Med Ball Throws 20-40

Olympic Lift 15-40 Reps

Strength 40-70 Reps

30 Yds>30 Yds>Maximum Maximum Speed Elastic Speed Elastic StrengthStrengthSpeed 200-400 Yds

Elastic Jump30-70 contact

Explosive Multiple Jumps 0-30

Ex Med Ball Throws 0-30

Olympic Lift 12-20 Reps

Strength 18-30 Reps

10-30 Transitions, Explosive 10-30 Transitions, Explosive Strength & SpeedStrength & Speed To ElasticTo Elastic

10-20 Yds Explosive10-20 Yds Explosive Speed 150-250Jumps Elastic 20-60 ContactsExplosive Multiple Jumps 20-40Explosive Med Ball Throws 20-40Olympic Lift 15-40 RepsStrength 30-60 Reps

20-30 Yds Elastic Strength20-30 Yds Elastic StrengthSpeed 180-300Jumps Elastic 30-60 ContactsExplosive Multiple Jumps 20-30Explosive Med Ball Throws 20-30Olympic Lift 15-25 RepsStrength 25-40 Reps

Program For Age 16+: 0-20 Priority Strength & Explosive Strength (See “Speed Continuum” For Training Methods & Daily Volumes Guidelines )

Monday “0-10 yards”

Wednesday “0-20 yards”

Friday “0-10 yards”

Tues-Thurs-Sat

Warm Up: Dynamic and Speed Work 40 Min

Jumps 15-20 Min

Explosive Med Ball Throws10-15 Min

Olympic Lifts &Strength Training50-70 Min

Cool Down

Warm Up: Tumbling/Agility 10 Min

Strength PoorExplosive Med Ball Throws 15 MinOlympic Lift &Strength 70 Min

ORStrength High 0-20Speed 50 Min Jumps 20 MinOlympic Lift &Strength 45 Min

Cool Down


Jumps 15- 20 Min


Olympic Lifts & Strength Training50-70 Min

Cool Down

Warm Up: Tumbling/Agility15 Min

Med Ball Throws400-800 reps

or MediumTempo 20 Min

Cool Down

Greater Strength and Explosive Strength Emphasis(See “Speed Continuum” For Training Methods & Daily Volumes Guidelines)


Tuesday Wednesday Thursday“0-20 yards”

Friday Saturday


Jumps 20 Min.

Olympic Lifts 20-30 Min.

Strength 30 Min.

Cool Down

Warm Up: Dynamic 10 Min


Olympic Lifts 20 Min.

Strength 50-60 Min.

Cool Down

Med Ball400 reps

Tempo1600-2000 yards30 Min

Cool Down


Jumps 20 Min.

Olympic Lifts 20-30 Min.

Strength 20-30 Min.

Cool Down

Warm Up: Dynamic10 Min


Olympic Lifts 20 Min.

Strength 50-60 Min.

Cool Down

Med Ball400 reps

Tempo1600-2000 yards30 Min

Cool Down

First Two Weeks Transition into 0-20Priority Strength & Explosive Strength

(See “Speed Continuum” For Training Methods & Daily Volumes Guidelines)




Tues-Thurs-Sat

Warm Up: Dynamic & Speed Work 50 Min

Jumps 15-20 Min

Olympic Lift & Strength Training60 Min

Cool Down



Olympic Lift & Strength 50-70 Min

Cool Down


Jumps 15-20 Min


Cool Down


Med Ball Throws400-800 repsMedium Tempo 20-30 Min

Or

Medicine Ball Tempo 20-30 Min

Cool Down

Weeks 3 & 4: Transition into 10-30Priority Strength & Explosive Strength





Tues-Thurs-Sat


Jumps 15 Min



Cool Down


Jumps 15-25 Min

Olympic Lift & Strength 40 Min

Cool Down


Jumps 15 Min



Cool Down


Med Ball Throws400-800 repsMedium Tempo 20-30 Min

Or


Cool Down

First Two Weeks: Transition into 0-30+Priority Elastic Strength & Speed





Tues-Thurs-Sat


Jumps 20-25 Min

Olympic Lifts & Strength Training45 Min

Cool Down


Explosive Med Ball Throws15 Min

Olympic Lifts &Strength Training45 Min

Cool Down


Jumps 20-25 Min


Cool Down


400-800 throwsand Small or Medium Tempo20-30 Min

Cool Down

Weeks 3 & 4: Transition into 0-30+Priority Elastic Strength & Speed




Friday “0-30+ yards”

Tues-Thurs-Sat


Jumps 20-25 Min


Cool Down




Cool Down


Jumps 20-25 Min


Cool Down


400-800 throws and Small or Medium Tempo20-30 Min

Cool Down

30+ Yards Speed Training & Sports Conditioning Circuit Priority Elastic Strength & Speed


Monday “30+ yards”


Friday “0-30+ yards”

Tues-Thurs-Sat


Jumps 15-25 Min


Cool Down

Warm Up: Dynamic & Speed Work Or Sports Conditioning Circuit 40 Min



Cool Down


Jumps 15-25 Min


Cool Down



Cool Down

Two Weeks Preseason Sports Conditioning Circuit Priority Sports Preparedness


Monday Sports Conditioning

Wednesday “0-30+ yards”

Friday Sports Conditioning

Tues-Thurs-Sat

Warm Up: Dynamic & Sports Conditioning Circuit 40 Min



Cool Down


Jumps 15-25 Min


Cool Down

Warm Up: Dynamic & Sports Conditioning Circuit 40 Min



Cool Down



Cool Down

In-Season Schedule For Age16+:

Day-1 Day- 2Med Ball Tempo10 -15 Min

Olympic Lifts AndStrength Training30-45 Min

Cool Down

Med Ball Tempo10-15 Min

Olympic Lifts AndStrength Training30-45 Min

Cool Down

• Before Using These Norms They Must Have A Sufficient Period Of Training

• At Least One Year Of Intense Training (16 Years Old>. This Doesn't Include The Earlier Training Preparation Done With Less Intensity

• Many Times These Imbalances Will Balance Them Self Out Over Time.

• Utilize The Norms On Following Two Slides To Help Guide The Training Process

• These Norms Will Help You Identify The Quality That Most Adversely Affects Their Athletic Ability And Make Adjustments Necessary To Their Program

Strength Power TestAll Forms Of Squats and Lunges

Power Snatch Barbell Or DumbbellPower CleanPush Press Push JerksJumps & Plyos

Vertical Jumps SquatCounterRepeatStep CloseIn- Depth

Bench PressUSA ? Ireland

Medicine Ball Throws Seated Chest Throw

Core Work Medicine Ball Throws Sit Up ThrowBase Line TossRotational Throw

Norms For Female To Achieve By Age 18 With 3 Years Of Training

Explosive PowerPower Snatch

40%-45% Of Back SqOr

1 Arm Dumbbell Power Snatch

10%-15% Of Back SqPower Clean

45%-55% Of Back Sq

Vertical Jump13-18 Inches

Med Ball Throws 2KSit Up 16'>

Chest Pass 16'>Rotational 2

Speed20 Yds. 3.6<

40 Yds. 5.6<

StrengthFront Squat

100-125% x 1-3 Of Body Wt

Back Squat125-150% x 1-3 Of Body Wt

Clean Pull From Below Knee

60%x 3 Of Back Squat

Press 1 x 50%-70% Of Body Wt

If Using Front squat Then add %15 To Their Max For Females

Then you can use the same % that are listed for Power Snatch and Power Clean

Norms For Males To Achieve By Age 18 With 3 Year Of Training

StrengthFront Squat

125-160% x 1-3 Of Body WtOr

Back Squat150-200% x 1-3 Of Body Wt

Clean Pull From Below Knee

80%x 3 Of Back Squat

Bench Press-USA 1 x 125%+ Of Body Wt

Ireland – Real Athletes – Press

90-100% body weight

Explosive PowerPower Snatch

50%-55% Of Back SqOr

1 Arm Dumbbell Power Snatch

15%-20% Of Back SqPower Clean

65%-70% Of Back Sq

Vertical Jump21-26 Inches

Med Ball Throws 4KSit Up 17'>

Chest Pass 17'>Rotational 28'>

Speed20 Yds. <3.2

40 Yds. <5.0

If Your Using Front squat Then add 20% Their Max For Males

Then you can use the same % that are listed for Power Snatch and Power Clean

AppendixAppendix

High Load Test OF Single-Leg Stability And High Load Test OF Single-Leg Stability And Proprioception: Comerford M.Proprioception: Comerford M.

• Rapid A Switch Measure Control/Change Direction

Are Your Athletes Ready To Train & Absorb Are Your Athletes Ready To Train & Absorb Impact? Kinetic Chain Strength & ControlImpact? Kinetic Chain Strength & Control

•Explosive Propulsion Test Category 3 (Comerford)•Athletes who are incapable of doing this limit their explosive potential because of a weak link in the chain ((i.e. i.e. the hip, shoulder, gluts, & cause SI joint problems etc.)the hip, shoulder, gluts, & cause SI joint problems etc.) and difficulty controlling extension and rotation. •This will predispose them to Injuries In Impact SportsInjuries In Impact Sports and Jump/Plyometric training because their body will buckle from the impact and ground contact

Support leg level with the hip

The distance of the step is 4 lengths of the athlete's own foot. Step into a lunge, back straight & back knee just off the surface

Hinge from hip & keep the back straight, without changing their body position (purpose of stick) have them shift all their weight onto their front leg, & lift the rear leg off forming a straight line.

Hold this position for 3 second and then step out.

A good test for sports that the skills are performed this position i.e. Basketball, Baseball, Football, Hockey, & Tennis

Lunge & Lean TestLunge & Lean TestAre Your Athletes Ready To Train?Are Your Athletes Ready To Train? Unilateral Leg Strength Unilateral Leg Strength

Explanation of Training CyclesExplanation of Training Cycles• The wide range of volume is so you can vary the volume from

workout to workout and emphasize different training methods for the specific workout or individual

• The times can vary for each quality depending the volume• The volume-repetitions listed for Olympic lifting & strength

training are only those repetitions that have a training affect, not warm up sets & repetitions. A well prepare 16 old who went through previous list program should start counting at 70%

• If they haven’t master the Olympic lift then utilize high volume of jumping up on to boxes and med ball throws for Explosive Strength until Olympic lift technique is master.

• Heavier athletes I would do more Med Explosive throws, Med Ball jumps and lighter athletes would do more jumps

Explanation of Training CyclesExplanation of Training Cycles• Your athletes’ may not be able to train 6 days a week but if

the ahtletes’ will do Med Ball & Tempo at least on Tuesday & Thrusday it help them recover

• To save time you can utilize explosive med ball throws at the later stages of you warm up or integrate them during you Olympic lifting & strength training

• In the volume table under 0-10 yards you will see elastic jumps 0-30 You will also see the same for Explosive Multiple Jumps Explosive Med Ball Throws .

• When the range starts with zero mean this quality isn’t a dominate quantity for the particular sprint distance. This give you option to using that time for additional training for another quality or shorting the workout

Further Information

For Further Info.Regarding Training & for availability consultingcontact Al Vermeil(from his glory days)E-Mail: [email protected]

ReferenceReference• SPORTS MEDICINE • I have met with all the following people personally to discuss the various

sports medicine topics, and they have contributed to my knowledge and understanding of all the aspects of developing an athlete.

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., Mark Comerford R.P.T., Jeff Coverly R.P.T., Gene Coleman A.T.C., Don Chu Ph.D., A.T.C., R.P.T. & C.S.C.S., Pete Emerson R.P.T., Mary Evans R.P.T. Bud Ferrante R.P.T. O.C.S., Paul Hodges R.P.T, Paul Kirwan, R.P.T, Frank Lagattuta, Diane Lee R.P.T., 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., Michael Shacklock, MAppSc, DipPhysio, Robert Shadel M.D., Robert Schaefer A.T.C., Kevin Sims. R.P.T. Richard Steadman M.D., Becky Schultz R.P.T., Michael Stuart M.D., and Dan Wathen, A.T.C. & C.S.C.S.,

ReferenceReference• STRENGTH TRAINING:• Dragomir Cioroslan, Olympic Medalist 1984, and Untied State Olympic

Lifting Coach 1991-204, Bud Charniga, Geo Dunn, Oleg Danilov, C.S.C.S., Frank Eksten, C.S.C.S., Mike Gattone, Coach Of Weight Lifter Tara Nota Gold Medalist 2000 Olympic C.S.C.S., Galen Hatch, C.S.C.S., Bob Hise Sr., Steve Javorek, C.S.C.S., Russ Knipp, Al Miller, C.S.C.S., Carl Miller, Olympic Lifting Coach 1980, Angel Spassov, Jim Schmitz, Olympic Lifting Coach, Dick Smith, Olympic Lifting Coach , Lee Shorter, Meg Stone Richie C.S.C.S., Yuri Vardanyan, 7 Time World Olympic Lifting Champion, Craig White, C.S.C.S., and Wayne Wilson, Participant in Olympic Game as a Weighting and Strenght Coach of 2004 Canadian Olympic Gold Medalist Wrestler

• JUMP/PLYOMETRIC AND SPEED TRAINING • Carmelo Bosco Ph.D., Frank Costello, Don Chu Ph.D., A.T.C., R.P.T. &

C.S.C.S, Charlie Francis, Derek Hansen, Jimmy Pedemonte, Remi Korchemny, Victor Lopez, Ralph Mann PhD. Gene Noonan, Loren Seagrave, Pat Reid, Ben Tabachnik, and Carlo Vitori

• SPORTS SCIENTIST• Carmelo Bosco Ph.D., Andrew Fry Ph.D., John Garhammer Ph.D., Liam

Hennessey, Keijo Hakkinen Ph.D., Gary Hunter Ph. D., William J. Kraemer, 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.

ReferenceReference

• 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

• Bourne, Gary. “Specificity of Horizontal Jumping Performance". Modern Coach And Athlete Journal Volume 32 Number 4 1994 Page 3-6.

• Cerulli, G., Benoit, O., Caraffa, A., and Ponteggia, E. “Proprioceptive Training and Prevention of Anterior Cruciate Ligament Injuries in Soccer.” Journal of Orthopaedic and Sports Physical Therapy. 31(11), 655-660, 2001

• Zatsiorsky, V.M., Science and Practice of Strength Training, Publisher Human kinetics 1995 page 63,112 & 113

ReferenceReferenceSeminars and Classes

Instructor: Mark Comerford, MCSP, Bphty, MAPA• Lumbar Local: Dynamic retraining of the deep intrinsic muscles in the local stability

system for the lumbar spine and trunk• Sacro-iliac Joint: Dynamic Stability & Muscle Balance• Lumbar Global: Prescriptive Exercise for Mechanical Low Back Pain • Core Stability Dynamic Stability Training for Peak Performance• Shoulder Girdle: Dynamic Stability & Muscle Balance• Lower Extremity: Dynamic Stability & Muscle Balance• The Performance Matrix for Movement Screening and Risk Analysis• Mechanical Stability Dysfunction of the Hip and Lower Limb

Instructor: Paul Hodges, PhD, Bphty (Hons) • Segmental Spinal Stabilization

Instructor: Michael Shacklock, MAppSc, DipPhysio• Neural Mobilization: Lower Quarter

Instructor: Pete Emerson, PT, MMTC• Muscle Energy Technique of the Lumbar-Pelvis-Sacrum Level-1• Muscle Energy Technique of the Lumbar-Pelvis-Sacrum Level-2

• Beside these high level classes, I have spent many hours with these instructors’ individual for additional information

• Hurling– Tennis, Handball Squash, & Hockey• Gaelic Football• Hockey, Soccer, and Basketball• Rugby• Car Pushes, Wrestling, Hockey, Soccer, and

Basketball

Compatible Sports

• Hurling– Tennis, Handball Squash, and Hockey

• Gaelic Football– Hockey, Soccer, and Basketball

• Rugby– Car Pushes, Wrestling, Hockey, Soccer, and

Basketball

Contrast Training For Increasing General Power• Contrast Training works well with the less explosive

athlete if done after good base of Strength training-because it jump starts their CNS which creates a better neurological response to the training stimulates– You can sequence the use of intensity several way

• Starting with the a set heavy then a set light exercises or alternating between heavy to light with in the same set this gives the athlete the feeling of being explosive

– Explosive Med throws alternating 2-3 with heavy ball and 2-3 with to lighter ball is good effective way to help increase power or Power cleans 1 50K 1 with 60 & 1 at 70K all with in a set or a set of 2 at 50k, 2at 60k & 70K

– When trying to improve any kind of power keep the repetition low per set and allow rest so the CSN doesn't not become fatigued

Increasing General Power• Complex training the more elastic athlete benefits

more because they have the elastic qualities, so the jumps have more positive influence on the training stimulates.

• Jumps (Elastic Reactive Strength) Example– ¼ squat jump WITH MED BALL OR WEIGHT BELT x5

followed by 5 vertical jumps or 5 hurdle jumps• Speed Example

– Squat x 5, 3 standing long jumps and 2 sprints 20 Yds– 3-4 explosive med throws or jumps, and 2 sprints 20 Yds– Rest between exercise 3 min & 5 minutes between sets

• Before using complex training they must have a good training base & be technically proficient in all exercises. It should not be use with novice athletes’

Recovery From High Neurological Training: Strength, Jumps/Plyos And

Sprint Training • Tempo Runs 75% Or Less Of Max Speed For

100 Or 200 Meters To Recover From The Neurological Work: Strength, Jumps/Plyos And Sprint Training

• It Develop The General Fitness Or Work Capacity

• Never Run At 75% To 95% It Is Too Fast To Recover From And Too Slow For Speed Work C.C. FrancisFrancis

Documents

Developing A Training Progression For Juniors By Al Vermeil