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Michael Doscher, MS, CSCS-CP, SCCC
Head Speed/Strength & Conditioning Coach
Valdosta State University1500 North Patterson Street
Valdosta, GA 31698Work: 229-333-5846Home: 229-253-9292Cell: 229-630-6860
Email address: [email protected]
EXPLOSIVE TRAINING PROGRAMS USING OLYMPIC
AND PLYOMETRIC EXERCISES
APPLICATION AND PROGRAM DESIGN
MY PHILOSOPHY ON OLYMPIC & PLYOMETRIC EXERCISES Explosive and Olympic exercises are as safe as
any other training exercises Children of all ages already do some type of
explosive type of exercise Explosive and Olympic exercises can be taught
at even a young age (3 - 5 years old) All sports are based on explosion and speed The most important part of any athletic training
program Technique is more important then weight
MY PHILOSOPHY CONTINUED
Movements are similar to the type of movement in sports ( Triple Extension/multi-Jointed )
Movement needed to do exercises simulates the time it takes to do the sport movement
Develops great stability and coordination in body
Builds self confidence and mental toughness
MY PHILOSOPHY CONTINUED
Use Olympic & Plyometric exercises for power development and speed, not for max strength.
Never use as a “conditioning tool” Keep in mind that you are training athletes
not Olympic lifters Be creative
APPLICATION OF OLYMPIC EXERCISES Olympic exercises
Use for all sports even distance sports Keep training level and age of athlete in mind Taught as a part/whole/part philosophy Pick one or two exercises at beginner phase then progress Exercises should be first in weight workout in early phases Progress as technique improves Triple extension and speed of movement is key Start with bars then move to D.B. Start with two legs and arms, progress to one leg or one arm Work up to combination of one leg, one arm or alternating
PROGRAM DESIGN FOR OLYMPIC EXERCISES - BEGINNERBeginner Technique
phaseGeneral prep phase
Strength phase
Speed/ strength phase
Power phase
Power endurance phase
Times a week
1 – 2 2 3 3 3 – 4 3 – 4
Number of exercises
1 – 2 2 – 3 3 – 4 4 4 4 – 5
Sets 3 – 4 3 – 4 4 4 - 5 4 – 5 6
Reps 5 3 – 5 1 – 3 1 – 3 1- 5 1 – 5
Percents 30% - 65% 50% - 70% 60% - 85% 70% - 90% 75% - 95% 30% - 75%
Number of weeks
3 – 4 3 – 4 4 – 5 3 – 4 1 – 2 1 – 2
Rest between sets
2 – 3 minutes
2 – 3 minutes
2 – 3 minutes
2 – 3 minutes
2 – 3 minutes
1 minute
PROGRAM DESIGN FOR OLYMPIC EXERCISES - INERTMEDIATE
Intermediate Technique phase
General prep phase
Strength phase
Speed/ strength phase
Power phase
Power endurance phase
Times a week 2 – 3 3 3 – 4 4 3 – 4 3 – 4
Number of exercises
3 – 4 4 4 – 5 5 – 6 4 5
Sets 3 – 4 4 – 5 5 – 6 5 – 6 4 – 5 6 – 12
Reps 5 3 – 5 1 – 5 1 – 3 1- 5 1 – 3
Percents 50% - 65% 65% - 75% 70% - 90% 75% - 95% 75% - 95% 60% - 85%
Number of weeks
2 4 – 5 5 – 6 4 – 5 3 2 – 3
Rest between sets
2 minutes 2 – 3 minutes
1 – 2 minutes
1 – 2 minutes
45 seconds – 1 minute
45 seconds
PROGRAM DESIGN FOR OLYMPIC EXERCISES - ADVANCED
Advanced Technique phase
General prep phase
Strength phase
Speed/ strength phase
Power phase
Power endurance phase
Times a week
3 3 – 4 4 4 – 5 3 – 4 3 – 4
Number of exercises
4 5 5 – 6 6 4 – 5 5
Sets 4 5 – 6 6 – 8 6 – 10 6 10 – 15
Reps 5 3 – 5 1 – 3 1 – 3 1 - 3 1
Percents 60% - 70% 75% - 85% 80% - 100+% 75% - 95% 75% - 95% 70% - 90%
Number of weeks
1 – 2 3 – 4 4 3 – 4 3 – 4 4 – 5
Rest between sets
2 minutes 2 – 3 minutes
1 – 2 minutes 1 – 2 minutes
45 seconds – 1 minute
45 seconds
TYPES OF OLYMPIC EXERCISES 2 point clean & snatch 3 point clean & snatch Olympic clean & snatch Power clean & snatch Hang clean & snatch Clean & snatch jump shrug Clean & snatch high pulls Rack cleans & snatch from different levels All the cleans & snatch with D.B. All the cleans & snatch with one leg All the cleans & snatch with a combination Push press & push jerks All the pushes with D.B. All the pushes with one leg All the pushes with a combination
APPLICATION OF PLYOMETRIC EXERCISES Plyometric exercises
Great for all sports Done first in workout order in beginning training programs Keep training level and age of athlete in mind Basic strength levels must be reached, to move up in plyometric
exercises Do not use as conditioning Good landing mechanics is a major emphasis Start with low impact and progress as learning and training
abilities improve Should be done separate at first, from weight workout Use body weight first, then progress to equipment as skill level
improves
PROGRAM DESIGN FOR PLYOMETRIC EXERCISES – LOWER BODYLower body Beginner Intermediate Advanced
Times a week 1 – 2 2 – 3 3
Number of exercises 4 – 8 6 – 10 6 – 8
Sets 2 – 3 3 – 4 3 – 4
Reps 10 – 15 8 – 12 6 – 10
Intensity Low - medium Medium – high High – shock
Number of weeks 3 4 – 5 3 – 4
Rest between sets Full recovery Full recovery Full recovery
PROGRAM DESIGN FOR PLYOMETRIC EXERCISES - TRUNKTrunk Beginner Intermediate Advanced
Times a week 1 – 2 2 2 – 3
Number of exercises 2 – 3 3 – 4 3 – 4
Sets 2 – 3 3 – 4 3 – 4
Reps 6 – 10 8 – 12 6 – 10
Intensity Low Medium High
Number of weeks 3 4 – 5 3 – 4
Rest between sets Full recovery Full recovery Full recovery
PROGRAM DESIGN FOR PLYOMETRIC EXERCISES - UPPER BODYUpper body Beginner Intermediate Advanced
Times a week 1 – 2 2 2 – 3
Number of exercises 2 – 3 3 – 4 3 – 4
Sets 2 – 3 3 – 4 3 – 4
Reps 6 – 10 8 – 12 6 – 10
Intensity Low Medium High
Number of weeks 3 4 – 5 3 – 4
Rest between sets Full recovery Full recovery Full recovery
TYPES OF PLYOMETRIC & EXPLOSIVE EXERCISES – LEGS Legs
Pogo jumps Squat jumps Split jumps Scissor jumps Rocket jumps Star jumps Hops Bounding One leg hops Depth jumps Hurdle jumps Standing long jumps Knee tuck jumps Med ball throw and sprint Much more
TYPES OF PLYOMETRIC & EXPLOSIVE EXERCISES - TRUNK
Trunk Med ball twist Med ball over under Wood chops Diagonal wood chops Shovel toss Twist & toss Med ball throws Floor kick ups Leg toss
TYPES OF PLYOMETRIC & EXPLOSIVE EXERCISES – UPPER BODY
Upper body Chest passes Sit up & throws One arm throws Heavy bag jams Band presses Bench throws Clap push ups Box drop push ups
TYPES OF TRAINING METHODS Individual training
Olympic lifts only Plyometric exercises only
Combination training Train both Olympic and Plyometric exercises during two
different training sessions Complex training
Train both Olympic and Plyometric exercises during the same training session
Complex circuit exercises A series of Olympic and/or Plyometric exercises coupled
together to form a set
EXAMPLES OF TRAINING METHODS
Individual Olympic
Day 1 Clean & jerk, snatch high pulls, clean jump shrugs
Day 2 Snatch, clean pulls from blocks, push press
Day 3 Clean, snatch jump shrugs from floor, push jerk
EXAMPLES OF TRAINING METHODS Combination training
Day 1 Training session 1
Pogo jumps, knee tuck jumps, scissor jumps Training session 2
Clean, snatch high pulls, push press Day 2
Training session 1 Squat jumps, split jumps, side hops
Training session 2 Snatch, Olympic clean, block snatch jump shrugs
Day 3 Training session 1
Rockets, bounding, power skips, long jumps Training session 2
Olympic clean & jerk, rack cleans, hang snatch
EXAMPLES OF TRAINING METHODS Complex training
Day 1 Hang clean & jerk/squat jumps, Olympic
snatch/star jumps, push press/med ball throws Day 2
Hang snatch/box jumps, rack clean pulls/hurdle jumps, split push press/scissor jumps
Day 3 Power clean/long jumps, Olympic snatch/med ball
star jump throw, split push jerk/split jumps
TYPES OF TRAINING METHODS Complex circuits exercises
Complex 1 Clean, snatch, front squat press, good morning, back squat
press, bent over row Complex 2
Full squat, ½ squat to press, ¼ squat jump Complex 3
D.B. clean high pulls, D.B. snatch, D.B. squat split press, D.B. RDL, D.B. bent over row
Complex 4 Snatch, snatch squat, push jerk, squat jumps, good morning
FINAL THOUGHTS Both training methods are essential in the
development of peak athletic performance Technique is more important then weight Athletes progress at different levels, try to
individualize as much as possible especially at the beginner and advance levels
Be creative and train hard
REFERENCES High Power Plyometrics, James Radcliffe &
Robert Farentinos Explosive Power & Strength, Donald Chu Several articles from Pure Power Magazine Explosive Exercise: Theoretical & Practical
Aspects, NSCA National Conference Pre - Conference Symposium, 2000
Programming article, Ian Moir Periodization Training for Sports, Tudor Bompa Jumping into Plyometrics, Donald Chu
THANKS TO My family NSCA Georgia Chapter All my coaches & athletes I have worked with and
trained Dan Austin Mark Philippi Al Miller All other coaches that have helped me along the way Debi Frocks – chief editor
QUESTIONS?THANK YOU