Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
Strongman Training for High School Football Chris D. Wood, M.Ed, CSCS, USAW, USATFL2 Strength & Conditioning Coordinator Assistant Track and Field Coach Pacific Lutheran University Outline • Rationale for choosing this method of training • Simple Training Implements • Manipulation of those training implements into semi-sport specific protocols – Max Effort – Dynamic Effort (Speed) – Metabolic (Anaerobic) • Video Demonstrations Rationale for Strongman Training with Youth • High School programs need to be budget conscious: • Tires can be donated from tire yard • Sledge Hammers are max 50.00 from Harbor Freight (Lowes/Home Depot) • Hex Bars (in place of Farmers Walk Implements) • Collars are free with a little time • Preform Better Drive Sled, or E-Prowler from efs.com Force Velocity Curve Rationale for Strongman… Cost • High School programs need to be budget conscious: • • • • • • Program can run with initial investment of Hex Bars 150.00x4=600.00 Tires = 0.00 Sleds 300.00x4=1200.00 Hammers 50.00x4=200 Collars 0.00 – Total: 2000.00 – Comparable Weight Room 60,000.00 Rationale for Strongman… Practicality/Versatility • Creates a tremendous “TEAM” atmosphere • Can train outside or inside (no facilities needed) • Implements allow for a higher level of “functionality”. Moving in a multi-planar environment • Allows for full spectrum of the force velocity curve to be trained Maximum Effort • Tires – Upper Body Press – Upper Body Pull – Total Body Flip – Total Body Deadlift – Lower Body Pull Maximum Effort Tire Demos Maximum Effort • Hex Bar – Total Body Deadlift – Total Body Farmer’s Walk – Farmer’s Walk video Maximum Effort • Sled – Total Body Push – Total Body Pull – Upper Body Push – Upper Body Pull – Lower Body Push – Lower Body Pull Maximum Effort Sled Demos Maximum Effort • Collar Stones – Total Body • Multi Level • Video of CS Challenge Dynamic Effort • Sledge Hammer 3-6 reps (10-16 lbs) – All hits can be done through low/med/high levels • • • • • Over Head Over Head Lateral Rotational Single Side Half Kneeling Rotational Double Sided Dynamic Effort Sledge Demos Dynamic Effort • Sled (Low Load) – Sprinting & Pulling are the primary methods • Sprint • Backpedal Row Dynamic Effort • Tire – Depends on athlete’s strength levels & Tire weight • (Partner) Jammer Press • Flip • Up-Hill Roll Metabolic Training • Sledge Hammer – Double Arm Overhead – Kneeling and Half Kneeling Variations – Side Rotational • Low • High • Middle Metabolic Training Sledge Demos Metabolic Training • Hex Bar – Standard Deadlifting – Low Load Farmers Walk Metabolic Training Hex Bar Demos • video Metabolic Training • Sled • Tabata (:20/:10) • Tempo (8-20 minutes) – Harness • Forward March, Slide, Backpedal, – Handles • Press, Pull, Slide (anti-rot), Backpedal Metabolic Training Sled Demos Tabata (:20/:10) video • Tempo (8-20 minutes) video Metabolic Training • Bar Collars – Can only be use for shuttle type activities and lifting up onto platforms – Metabolic type (interval) training needs to be low load – video Metabolic Training • Combination Training – Obstacle courses – Complexes with one implement – Circuits with multiple implements Metabolic Training Combo Demos • Tire Deadlift/Farmers Carry video • Sled Push/Tire Flip video Recap • • • • Load Volume Intensity Work:Rest Ratio Questions E-mail: [email protected] Phone: c 435-232-1426 w 253-538-5496