Download here - MIAAA

Chris Holt
2017
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Two main objectives
◦ To improve on field/court performance
◦ To decrease the risk of injury
The design of strength and conditioning
program will follow researched backed and
scientifically proven principles.
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Ground Base Movements – Exercises with athlete’s
feet on the ground.
Multiple Joint Movements – Performing exercises
that will work more than one joint at a time.
Explosive Movements – The use of Olympic lifts,
medicine balls and plyometrics to train the fast
twitch muscle fiber.
Overload Principle – To bring about positive
change, exercise overload must be applied. A
controlled increase in resistance over time.
Periodization – Variation of training throughout the
year.
Flexibility – Static and partner stretching will be
used and a dynamic warm-up.
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Core Training – Most neglected. Develop a strong
core is vital for athletes.
Agility – Training the ability to change direction.
We will train the athlete to learn to control their
body weight while changing directions.
Speed – Work to improve speed by increases
stride length with relation to frequency.
Nutrition – Need to educate the athletes on
making good nutritional choices.
Testing – Testing allows us to evaluate each
athlete and plan for their improvement.
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Injury Prevention - Strengthen Tendon &
Ligaments
Faster Athletes – Athletes are able to produce
more force.
Provides immediate feedback to athletes to keep
them motivated and helps them learn to set
goals.
Helps build confidence which will help
performance.
Everyone has the chance to be the starter and a
leader.
It teaches a lifetime activity.
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Teach the athletes to use the proper
technique.
A good effort and consistent effort is given
by all.
There is good attendance.
Athletes write down their workouts.
The athletes have an understanding of why
they should participate.
The athletes are rewarded for their efforts.
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Allowing Athletes/Teams to workout on their own.
Inconsistency in enforcing and writing down workouts
Lack of variety; doing the same workout all of the time
Lack of support from coaches (Kids need to know it is
important from everyone)
Lack of understanding how to perform exercises correctly.
Having more of a social atmosphere than a working one.
Lack of discipline: poor attendance keeping, poor record
keeping, dirty weight room, etc.
Athletes not understanding the benefits of the program. (We
are not building muscle bound body builders.)
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Treat all of the athletes the same
Strength coach needs to be interested in what they are doing
– current, sport, big game, etc.
Listen to their concerns (Injuries, Confidence, etc.)
They must understand the benefits. (Relate it to what they are
doing – athletic position, etc.)
Hold them accountable. They need and want that from the
strength coach.
Let them pick their workout day (Core Day, Non-Core, etc.), it
does not happen until there is total trust with the athletes.
Build competition into the weight room. (Record Boards, Top
tens, etc.)
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Communicate – Explain to them what you are doing and why
Invite them to come & watch, help, etc. (Never be afraid for
another sport coach to enter the weight room)
Make it clear athletes will lift on competition days, regardless
of sport.
Explain that Testing week is least taxing on the body than a
regular work week.
Post results. Let them see what is happening with their kids.
Train kids together, regardless of sport. Reinforces the idea
of it being a school program.
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Parallel Squat - full body exercise that trains primarily the
muscles of the thighs, hips and buttocks, quads, hamstrings,
as well as strengthening the bones, ligaments and insertion of
the tendons throughout the lower body. Also they are vital in
the development of the core.
Hang Clean - hang cleans are considered to be ideal for sports
conditioning; as they are both total body exercises, that have
been known to increase neuromuscular co-ordination and
core stability. They are key for the development of the
shoulders and hips through triple extension.
Bench Press - The exercise focuses on the development of the
pectoralis major muscle as well as other supporting muscles
including the anterior deltoids, serratus anterior,
coracobrachialis, scapulae fixers, trapezii, and the triceps.
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Parallel Squat – front squat, box squat, leg curls,
jump squats, glute ham raise, pistol squat, lunges,
lateral squats, single leg squats, leg extensions,
RDL’s, overhead squat, straight leg dead lift and
split squats.
Hang Clean - deep squat cleans, clean and press,
push jerk, hang snatch, high pulls, shoulder
shrugs, military press, behind the neck press,
Olympic complex and push press.
Bench Press – decline bench press, towel bench,
incline bench, push ups, plate presses and various
dumbbell presses.
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Plyometrics – box jumps, jump squats, power
skips, etc.
Speed Training – sprints, quick foot ladder,
resistive running, jump rope, etc.
Agilities – bag agilities, cone drills, etc.
Flexibility
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Post exercise stretch routine.
Hurdle work.
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Dynamic Warm – up
Core Training
Program Lift Exercises
Auxiliary Exercises
Stretch Routine
Monday
Tuesday
Wednesday
Thursday
Friday
Day 4
Day 1
Day 2
* Dynamic Warm-up
Day 3
* Dynamic Warm-up * Dynamic Warm-up
* Squat
Practice Day
* Dynamic Warm-up
* Bench Press
* Core Training
Supplemental
* Extra Day for Sport
* Movement Training
* Hang Clean
* Parallel Squat
* Bench/Clean
Specific Activities
* Agilities and Plyo’s
* Auxiliaries
* Auxiliaries
Suplemental
* Stretch Routine
* Stretch Routine
* Stretch Routine
* Auxiliaries
* Stretch Routine
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Reduction of volume, not intensity.
Out of Season Example:
Lifts
BENCH
Max:
Reps Wk. 1 Reps
2
Reps
In-Season Example:
3
Reps
8/70
8/70
5/70
5/70
6/75
6/75
5/75
5/75
4/80
4/80
5/80
5/80
5 Push-ups
4
Lifts
BENCH
Max:
Reps Wk. 1 Reps
2
Reps
3
Reps
5/60
5/60
5/65
5/65
5/70
5/70
5/70
5/70
4/75
2/80
3/75
3/80
2/80
1/85
3/80
3/85
5 Push-ups
2/85
3/85
5/85
5/85
4