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FUEL, FORM & FUNCTIONFull Spectrum Performance
Mike Durand – CSCS, SCCC, USAW
Strength & Conditioning Coordinator
Seattle Preparatory School
FORM in Physical Preparation
Understanding The Training Process
Who are we working with?
Age and Training Maturity of the
athlete.
Know the athlete’s training ability is
most likely at zero. Treat it like that.
Training is a Long Term Process
Slow cook your athletes
Understand that this is a four year
process.
Remember this is about the athlete
and their long-term development, not about
numbers or weight on a bar.
BLOCK ZERO
BODY WEIGHT TRAINING
Introduction to training needs to start with
bodyweight movements.
If an athlete cannot manipulate their own
bodyweight through a full range of motion,
why would you begin with an external load?
BODYWEIGHT TRAINING
• Explosive Movements, Strength Movements and Core Movements
can all be done with bodyweight then progress to movements with
external resistance once bodyweight has been mastered.
BODYWEIGHT TRAINING
• The duration of bodyweight training before progression to the addition of external resistance will vary by individual progress.
• Bodyweight exercises can be increased in difficulty to help improve relative body strength.
• The greater an athlete’s relative body strength, the greater the potential for higher levels of absolute strength.
BODYWEIGHT TEMPLATE
Dynamic Warm UpAlways done first at the beginning of the Workout
Choose 5 – 10 MovementsEach movement should be 10 – 30 yards in length
Use both Linear and Lateral Movements within the Warm UpMake sure each Lateral Movement is done to the left and the right
The Warm Up should Last 8 to 15 Minutes
Running Mechanics/Speed Development/Foot Quickness DrillsFor Foot Quickness Drills use 4 – 8 different Movements
Foot Quickness Drills can be trained at any time during the WorkoutWork Running Mechanics First before Speed DevelopmentKeep Volume Low/Intensity High for Speed Development
Use Proper Work to Rest Ratios for Linear/Lateral Speed DevelopmentYou want full recovery between every rep during Speed Development
BODYWEIGHT TEMPLATEPower Development
Use Lower Body and Upper Body MovementsUse Proper Progressions from Low Intensity to High Intensity Movements
Do 1 or 2 Exercises per Workout (Ex. = 1 upper body, 1 lower body)3 sets of 5 reps per Movement (keep the reps at 5 or lower per set)
2 to 3 minutes rest between each set (complete recovery)Focus on Technique and Speed of Movement with each Drill used.
When using a med ball, use a lighter ball to emphasize speed of movement
Torso TrainingTorso Movements should be done both Standing and Seated
Standing Choose 3 or 4 different movements that work different planes of motionSeated Choose 4 or 5 different movements that work different planes of motion
Start with the most basic movements before moving to more complex movementsBegin with Low Volume and gradually add volume to each movement
Begin with bodyweight before adding resistance (med balls)
Strength DevelopmentBegin with Bodyweight Movements before Adding ResistanceUse Medicine Balls or Manual Resistance for Added Resistance
Perfect Bodyweight Technique before Adding Additional ResistanceUse 2 or 3 Movements for the Lower Body and 2 or 3 Movements for the Upper Body
Use 2 or 3 sets per Movement with 8 to 15 reps per setAlways begin with the most basic before progressing to more difficult Movements
Warm UpStride 30 yards x 2
Backwards Stride 20 yards x 2Lunge Walk x 10 yards x 2
High Knee Walk and Grab x 10 yards x 1Leg Swings x 10 yards x 1
Squat Shuffle x 10 yards x 2High Knee Run x 20 yards x 1
Heel Ups x 20 yards x 1Side Shuffle 20 yards x 2
Carioca 20 yards x 2Stride x 30 yards x 2
Running Mechanics/Speed DevelopmentSeated Fast Arms 3 sets x 30 seconds each set
Standing Start 10 yard sprints (4 Sprints w/1:00 – 1:30 rest between reps)
Standing Start 20 yard sprints (4 Sprints w/ 1:00 – 1:30 rest between reps)
Power DevelopmentStanding Long Jumps 3 sets x 5 jumps1:00 to 2:00 minute rest between sets
Bodyweight Workout Examples
TorsoStanding w/Med Ball
Giant Circles x 10 each wayWood Choppers x 10
Russian Twist x 10 each waySeated w/Med Ball
Flat Foot Sit Ups x 20Side to Side Taps x 10 each side
Superman x 10Lying Side Hip Thrusts x 10 each side
Front Plank x 30 seconds
Strength TrainingBodyweight Squats 3 sets x 15 reps
Push Ups 3 sets x 10 - 20 repsMed Ball Overhead Press 3 sets x 15 reps
Pull Ups (overhand grip) 3 sets x 5 reps (if pull up bar is available)
*1 minute rest between all sets
ATHLETIC BASED TRAINING
Establish the Goals of Your Strength & Conditioning Program
Work
Team Building
Decrease the Risk of Injury
Development of the Athlete
ATHLETIC BASED TRAINING
Components of Athlete Based Training
Free Weight Dominated ApproachGround Based MovementsThree Dimensional MovementsExplosive TrainingProgressive OverloadPeriodizationSpecificity of Conditioning Interval Training
ATHLETIC BASED TRAINING
PROGRAM DESIGN TOP TO BOTTOM
A) General Warm Up/Mobility WorkB) Torso TrainingC) Specific Warm UpD) Olympic/Explosive MovementsE) Multi-Joint Strength MovementsF) Unilateral Lower/Upper Body MovementsG) 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
PRE-TRAINING
GENERAL WARM UP: The general warm up must involve as many large muscles and joints
as possible. It should stimulate your blood flow, raise the temperature of deep muscle tissue,
and loosen supportive tissue in your joints. The general warm up will improve your focus and
performance during training, as well as prevent injury.
•JUMP ROPE – Two Feet, One Foot, Alternating Feet, etc. All done for time, 30 – 60 sec.
each. Use different drills that total 3 to 5 minutes for time.
•SPEED LADDERS – Linear, Lateral - Two Feet, One Foot, Hops etc. Two reps of each
movement. Choose five to ten different movements for a warm-up.
•HURDLE MOBILITY – Use Five or Six Hurdles for mobility drills, choose three to five
different movements, go through each movement twice. Over; Over and Under; etc.
•MEDICINE BALL – Use Medicine ball as warm-up and/or for Torso Training.
For Warm Up: Use Med Ball in a Dynamic manner. Giant Circles, Good Mornings,
Russian Twist, Squats, Overhead Side Bends, Overhead Squats, Lunges, ect. Medicine Ball
Warm-up is great because it also incorporates the upper body.
•DYNAMIC MOVEMENT – This will depend on space available and size of group. Dynamic
Movement through a full range of motion, can be done standing in a stationary space using
dynamic movements such as spiderman, iron cross, stationary lunges, leg swings, pogo
jumps, straight leg lifts, (Stationary Dynamic Drills).
Torso Training
•Strengthening the torso is paramount in improving physical performance.
•Developing a strong torso prevents injuries, increases body control and enhances execution of core lifting exercises, thus improving performance during competition.
•We include a comprehensive torso program that addresses five dimensions of movement on a daily basis.
5Dimensions of Torso Movement•Flexion, Extension, Lateral Flexion, Rotation and Stabilization.
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
Olympic/Explosive Movements First
-High CNS involvement, Highly technical.
-Olympic Lifting is a functional training method that develops power and athleticism in athletes.
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.
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.
-Training with your feet on the ground requires the athlete to stabilize their own body structure which in turn increases proprioception and strengthens stabilization muscles reducing the risk of injury.
-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.
Unilateral Lower Body Strength Movements
-Single Leg Strength Development is one of the most important factors to improving athletic performance and injury prevention.
-Double Leg Strength does not translate into single leg strength if the athlete is untrained in single leg strength movements.
-Single Leg Movements force gluteus muscles and pelvic stabilizers to work independently compared to a double leg movement.
Single Leg Strength Progression
Split Squat Single Leg Bench Squat Single Leg Squat
Always start with the most stable single leg movements before progressing to more advanced unstable movements.
Prehab/Rehab Work (Pre or Post Work)
-Focus on individual athlete’s needs
-Each athlete will have different needs that have to be addressed due to past/present injuries/overuse.
Ankle, Knee, Hip, Pelvic, Low Back, Extra Torso
work, Shoulder, Elbow, Wrist, Flexibility
-Find what each athlete needs and set up the Prehab/Rehab program to meet those needs.
-Example: Thrower’s Program Post Lift/Post Throwing.
Prehab/Restoration
4 Day Training Template (Off-Season)
DAY 1 DAY 2 DAY 3 DAY 4
Explosive
Movement
Explosive
Movement
Explosive
Movement
Explosive
Movement
Pair 1 Pair 1 Pair 1 Pair 1
Double Leg
Push
Horizontal Press Double Leg
Push Variation
Horizontal Press
Variation
Vertical Pull Straight Leg
Hip Extension
Vertical Pull
Variation
Straight Leg
Hip Extension
Pair 2 Pair 2 Pair 2 Pair 2
Single Leg
Push
Vertical Press Single Leg
Push
Vertical Press
Variation
Horizontal Pull Bent Leg
Hip Extension
Horizontal Pull Bent Leg
Hip Extension
3 Day Training Template (Off-Season)
DAY 1 DAY 2 DAY 3
Explosive
Movement
Explosive
Movement
Explosive
Movement
Pair 1 Pair 1 Pair 1
Double Leg
Push
Horizontal Press Double/Single Leg
Push Variation
Vertical Pull Straight Leg
Hip Extension
Vertical/Horizontal
Pull Variation
Pair 2 Pair 2 Pair 2
Single Leg
Push
Vertical Press Horizontal/Vertical
Press
Horizontal Pull Bent Leg
Hip Extension
Straight/Bent Leg
Hip Extension
2 Day Training Template (In-Season)
DAY 1 DAY 2
Explosive
Movement
Explosive
Movement
Pair 1 Pair 1
Double Leg
Push
Horizontal Press
Vertical Pull Straight Leg
Hip Extension
Pair 2 Pair 2
Vertical Press Single Leg
Push
Bent Leg
Hip Extension
Horizontal Pull
Sample 4 Day Training Template
Monday Tuesday Thursday Friday
Hang Snatch Hang Clean Front Push Press Hang Clean
& Jerk
Pair 1 Pair 1 Pair 1 Pair 1
Back Squat Bench Press Dead Lift Bar Incline Bench
Press
Pull Ups
(overhand grip)
Clean Grip RDL Chin Ups
(underhand grip)
Pause Back
Extensions
Pair 2 Pair 2 Pair 2 Pair 2
DB Split Squat Bar Overhead
Press
DB Step Ups DB Alt.
Overhead Press
One Arm DB Row Glute-Ham Raise Barbell B.O. Row
(overhand grip)
Stability Ball
Hip Ext. & Curl
Thank [email protected]