Download Strongman Training for High School Football

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:
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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
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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
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Load
Volume
Intensity
Work:Rest Ratio
Questions
E-mail: [email protected]
Phone:
c 435-232-1426
w 253-538-5496