Designing and Implementing a Strength and Conditioning Program at Your School
Patrick T. McHenry
MA, CSCS*D, RSCC
Castle View High School
Objectives
• Basic program design knowledge
• Tools to develop a basic program
• Resources to find more information on program design
• Resources for strength & conditioning
National Standards
• Coaches need to understand the principles of strength and conditioning (Domain 3 of National Standards for Sport Coaches)
• Physical educators need to enhance their students’ knowledge and skills in physical activity and fitness (Standard 3 of National Standards for Physical Education).
CAUTION• One of the hardest aspects of training is program design. • Dr. William Kraemer “There is no one best program.”• Program design is an art form, drawing from the best
available research-based program design. • There is no one right way to design a program but there
are many wrong ways. • What works for one school may not work for another • High school athlete is not the same has a college
athlete. (male / female, training age)• Taking a program designed for a college athlete and
implementing it with a high school athlete has a greater chance for leading to injury
• You have to know your students, their abilities and limitations.
?Questions?
• What background are the students coming from
• What is the purpose of the program
- athlete
- student taking class
Program considerations
• Days a week
- block every of other day (A/B)
- block every day
- 7 period day (55 min)
- modified block ( 3 x 55 min, 1 x 90,
• Time (45 / 60 / 90) minute class
• Number of students
• Training age
• Equipment
-free weights
-machines
-dumbbells / kettle bells / sandbags
-suspension systems (TRX, SBT)
-41 inch bands
-Elastic bands (pro tex)
• “Virtually any methods of strength training enhance the strength of a novice during the first few months”. Gambetta
WHERE TO START:
• Backwards plan calendar
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 525 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 2 9 16 23 6 13 20 27 3 10 17 24 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 25 30 30 8 15 23
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STAR
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Base card 1
Mon/ Tue 3x8 4x8 4x8 4x6 4x6 4x6 3x8 4x8 4x8 4x8 4x6 4x6 4x6 3x8 4x8 4x8 4x8 4x6 4x6 4x6 4x6 4x6 3x8 4x8 4x8 4x8 4x6 4x6 4x6
Wed/ Thur 3x10 4x10 4x10 4x8 4x8 4x8 3x10 4x10 4x10 4x10 4x8 4x8 4x8 3x10 4x10 4x10 4x10 4x8 4x8 4x8 4x8 4x8 3x10 4x10 4x10 4x10 4x8 4x8 4x8 offINTR
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INTR
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Strength card 2 Base card 1 Strength card 2
off INTR
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Weekly lesson
LIFTING sets / reps Base card 1 Strength card 2
J une J uly
Base card 1 Strength card 2
February March April MayTraining Week #
Week Begining Monday:
2013-2014 Calendar General Strength & Conditioning classes
Month: August September October November December J anuary
Time Sets Approximate reps
Total time per exercise
Time between exercises
# exercises
Total time for lifting session
1:20
1:20
1:30
1:30
1:45
1:45
3
4
3
4
3
4
5-- 8 5-- 8 5 – 10
5 – 10
5 – 12
5 --12
4 min
5:20 min
4:30 min
6 min
5:15 min
7 min
1:20
1:20
1:30
1:30
1:30
1:30
6
4
5
4
4
3
32 min
26:40 min
30 min
30 min
27 min
25:30 min
Phase
EXERCISE SETSsets reps sets reps sets reps sets reps
Upper Front Chest
Lower front legs
Upper Back shoulders / lats
Lower back hamstrings
Upper Front AUX
Lower front AUX
Upper back AUX
Lowerback AUX
EXERCISE SETSsets reps sets reps sets reps sets reps
Upper Front Chest
Lower front legs
Upper Back shoulders / lats
Lower back hamstrings
Upper Front AUX
Lower front AUX
Upper back AUX
EXERCISE SETSsets reps sets reps sets reps sets reps
Upper Front Chest
Lower front legs
Upper Back shoulders / lats
Lower back hamstrings
Upper Front AUX
Lower front AUX
Upper back AUX
WEEK 1 WEEK 2 WEEK 3 WEEK4DAY 1
DAY 2WEEK 1 WEEK 2 WEEK 3 WEEK4
WEEK 1 WEEK 2 WEEK 3 WEEK4DAY 3
Phase
EXERCISE SETSsets reps sets reps sets reps sets reps
Core full body
Core lower front legs
Core lower back legs
Aux front legs
Aux back legs
EXERCISE SETSsets reps sets reps sets reps sets reps
CORE upper body front
CORE upper body back
Aux upper body front
Aux upper body back horizontal
AUX upper body back vertical
EXERCISE SETSsets reps sets reps sets reps sets reps
Core full body
Core lower front legs
Core lower back legs
Aux front legs
Aux back legs
EXERCISE SETSsets reps sets reps sets reps sets reps
CORE upper body front
CORE upper body back
Aux upper body front
Aux upper body back horizontal
AUX upper body back vertical
WEEK 1 WEEK 2 WEEK 3 WEEK4DAY 1
DAY 2WEEK 1 WEEK 2 WEEK 3 WEEK4
WEEK 1 WEEK 2 WEEK 3 WEEK4DAY 3
WEEK4DAY 4
WEEK 1 WEEK 2 WEEK 3
Lifts level I level II level III level IV
SQUAT BDY sqt Front sqt split overhead w/bar overhead sqtLunge F back sqt back leg on bench db overheadLunge B split sqt single leg stand on box lunge step backpull throughSplit Sqt lunge f w/ bar leg in SBT DB step up on boxSqt w/ SBT lunge b w/bar Lunge f w/ db DB lateral step over box
lunge lateral lunge b/ db DB sit bench lunge step outsingle leg w/ SBT lunge lateral w/ db Overhead sqt sbt45 *angle lunge walking lunge walking overhead lunge
overhead backward lunge
BENCHpush up close grip bench Bench w/ pause DB bench feet upbench w/ training bar wide grip bendh bench w/ shrug @top DB bench alternatebench bench tempo DB bench pistion
(Slow down / fast up) rubber band on rack benchbench feet up DB bench
Clean Athletic position catch Clean DB clean pulls below knee catch to sqt power clean Snatchpulls above knee pull to catch hang clean jerkhigh pulls power jumps w/o DB Power jumps w/ DB Clean & jerk
3x3 pull/cln/ press
Incline incline Training bar incline bar DB incline DB alternateplate scoops DB scoops DB pistion
BACK lat pull down straight arm pull down DB reverse fly DB bent over row ft on groundseated row reverse fly cable Plate pull over Rubber band pull downstanding fly Suspension reverse fly bar bent over row Rubber band archerupright row Suspension YTW Rubber band reverse fly 1 lg stand to rowYTW no weight low angle/ high angle pull cable Archer 1 arm
Hamstrings RDL Good morning Swiss ball 2 leg curlleg curl Glut ham machine partner leg curl suspension 2 lg curl
1 leg RDL w/ dowl on back Suspension leg curl Swiss ball 1 lg curl1 Lg RDL w/ Med ball Hip lift 1 leg suspension 1 lg curl
REFERENCES
• NSCA Basic Manual :NSCA-Lift.org• Joe Kenn
http://www.bighousepower.com/Store/tabid/58/Default.aspx
• Avery Faigenbaum http://strongkid.com/Books.html
THANK YOU