Mike Durand – CSCS, SCCC, USAW
Multi-Sport Athlete Definition
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The Importance of Multi-Sport Participation
http://www.nfhs.org/articles/the-importance-of-multi-sport-participation/
National Federation of State High School Associations
In any sport the development of whole body strength has become more essential to an athletes success and longevity.
Our mission:
Athletic Based Strength Training
A stronger athlete is a better athlete, a stronger athlete is a healthier athlete.
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The High School/Middle School Athlete. Develop
your program based on their ability and their needs for
progressive long-term development.
What are the Goals of the Athletes we are Programming for?
What are our goals based on the time of year and the
athlete’s competitive sports schedule?
Work based on methods that have withstood the test of time, not on the latest fads. Don’t try and reinvent the
wheel.
Athletic Based Strength Training
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Athletic Based Strength Training
Athleticism is at the forefront of our programming
“What About Sports Specific Strength Training?”
Athletic Based
Strength Training
Remember what Strength Training is for ALL Athletes
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Key Principals in Developing
Athletic Based Strength Training Programs
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Reference : The basics you can find anywhere 5 Steps To Successful Storytelling Published on April 5, 2014 Featured in: Marketing & Advertising
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Program DesignOur program will encompass eight scientifically confirmed principles that improve athletic performance.
Ground Based Movements
Multiple Joint Movements
Three Dimensional Movements
Explosive Training
Progressive Overload
Periodization
Energy System Development
Interval Training
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Ground Based Multi-Joint
Movements
Ground Based Multi-Joint Movements
Athletic Based
Strength Training
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Ground Based/Multi-Joint Strength Movements
-Movements that are performed with the athlete’s feet on the ground are more productive than movements performed while sitting or lying down.
-Movements that work more than one joint at a time are the most productive for athletes.
-Athletic skills require multiple joint actions timed in the proper neuromuscular recruitment patterns.
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Three Dimensional Movements
-Three Dimensional Movements
Athletic skills involve movement
in three planes simultaneously:
-side to side
-up and down
-forward and backward
We must develop functional
strength in all three planes.
This can only be done with
FREE WEIGHTS!
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Athletic movements in sports are very quick and explosive. Training
explosively with free weights, plyometrics and medicine balls
stimulates the recruitment of fast twitch muscle fibers, thus
developing power.
Explosive Training
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Power is an important component of athleticperformance. There are a vast selection of performance enhancing training exercises, methods, and implements available to the Strength & Conditioning Coach to improve thisphysical quality.
Olympic style weightlifting movements have demonstrated the highest power outputs of all of the resistance training exercises.
Olympic style lifts offer some unique benefits when compared to other types of power development
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Unlike Olympic Lifting no other exercise trainingimplements may be loaded with as a high weight intensity (load) for the performance of a high velocity movement like Olympic Lifting. These heavier load intensities will not only continue toimprove power output but will also improve necessaryabsolute strength levels.
Exercise Intensity (stress) is the single most important training variable necessary for physical“adaptation”.
Frequently in the arena of athletic competition anathlete must initiate a high power output against anadditional external resistance.
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Jonas Sahratian – Strength & Conditioning CoordinatorMen’s Basketball University of North Carolina
“Olympic Weightlifting movements and their variations arethe most productive training exercises an athlete can do tonot only improve power output and force production but more importantly the rate of force production. Outside of the improvements in power output for athletic performance, no other training modality will improve neuromuscular coordination against resistance, similar of that in athletic competition, than Olympic Weightlifting movements.”
Explosive Training
If you can’t teach/don’t want to use Olympic Movements, use Medicine Ball throws and Explosive Jumps in place of/in addition to Olympic Movements for your Explosive development.
Kneeling Med Ball Throws Standing Long Jumps
Video Video
A) General Warm Up/Mobility Work
B) Torso/Core Training
C) Specific Warm Up
D) Olympic/Explosive Movements
E) Multi-Joint Strength Movements
F) Unilateral Lower/Upper Body Movements
G) Make sure you have equal volume for Pressing/Pulling Movements as well as for Hip/Leg Push Movements and Hip Ext. Movements.
H) Pre-habilitation Movements
PROGRAM DESIGN TOP TO BOTTOM
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Mobility Work – Ankles/Knees/Hips/Shoulders
SPECIFIC WARM UP: “The second portion of the warm
up, is often overlooked despite its immediate benefit to
your physical training. Specific warm up resembles the
training activity, and is sometimes called preliminary
practice. This preliminary practice conditions your
muscles so they work in an appropriate fashion and at
an appropriate time. During specific warm-up, you are
reviewing the sensory cues which activate complex
coordination of muscles and joints. The more complex
the movement you wish to practice, the greater the
benefit from specific warm-up”.Vern Gambetta
Clean Complex
Clean Grip High Pull
Clean Grip Muscle Snatch
Squat to a Press
Good Morning
Bent Over Row
Snatch Complex
Snatch Grip High Pull
Snatch Grip Muscle Snatch
Snatch Grip Press
Overhead Squat
Snatch Grip RDL
Specific Warm Up Examples: Bar Complex w/empty bar
Use 1 set of 3 – 6 reps for each movement within the complex for Specific Warm
Up
*Remember Warm Up, Don’t Wear Out.
Specific Warm Up Examples: Bar Complex w/empty bar
Clean Complex Snatch Complex
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Summer 2017 Strength & Conditioning Warm Up/Torso
Phase 1 Weeks 1 & 2Monday Wednesday Friday
Hurdle Mobility - Outside Hurdles Hurdle Mobility - Inside Hurdle Mobility - Outside
Warm Up - Dynamic Outside Warm Up - Inside Warm Up - Dynamic Outside
Plyos - Lower - Plyo Hurdle Hops 4 x 5 Jump Rope x 3:00 min. Plyos - Lower (Outside)
Standing Long Jumps 3 x 6
Mobility Work/Torso Mobility Work/Torso
Light Band Mini Band Mobility Work/Torso
1. Giant Circles x 10 each way 1. Mini Band Giant Circles Light Band
2. Back Squats x 10 2. Mini Band High Pull x 10 1. Front Squat x 10
3. Bent Over Row x 10 3. Mini Band Overhead Squat x 10 2. Deadlift x 10
4. Overhead press x10 3. Push Press x 10
Med Ball
Med Ball Standing
Standing Giant Circles x 10 each way Med Ball
Wood Choppers x 10 Hammer Throw from the foot x 5 each Standing
Russian Twist x 10 each way Tic-Tocks x 10 each Wood Choppers x 10
Seated Seated Russian Twist x 5 each way
M.B. Spread Eagle Sit Ups x 15 Crunch w/extension x 15 Seated
M.B. Knees Up Side to Side x 10 each side M.B. Side to side taps x 15 each Pike Ups x 15
M.B. Toe Touches x 20 M.B. Sit Up and Press x 15 Torso Rotations x 10 each
Glute-Bridge x 30 sec. Side Plank x 25 sec each Hip Thrusts x 10 each
Front Plank x 40 sec.
Specific Warm Up - Weight Room Plyos - Upper
Snatch Grip Bar Complex 1 x 5 each Backward Med Ball Throws 3 x 5 Specific Warm Up - Weight Room
Clean Grip Bar Complex 1 x 5 each
Specific Warm Up - Weight Room
Clean Grip Bar Complex 1 x 5 each
GETTING STARTED
DEVELOP A TRAINING TEMPLATE WITH WHAT
YOU WANT TO ACCOMPLISH EACH WEEK.
A TRAINING TEMPLATE IS A GENERAL LAYOUT
OF MOVEMENTS YOU WANT TO ACCOMPLISH
EACH TRAINING SESSION.
HAVE A TRAINING TEMPLATE FOR BOTH OFF-
SEASON TRAINING AND IN-SEASON
TRAINING.
DAY 1 DAY 2 DAY 3
Explosive
Movement
Explosive
Movement
Explosive
Movement
Pair 1 Pair 1 Pair 1
Double Leg
Push
Horizontal Press Double/Single Leg
Push Variation
Vertical Pull Straight Leg
Hip Extension
Vertical/Horizontal
Pull Variation
Pair 2 Pair 2 Pair 2
Vertical Press Single Leg
Push
Horizontal/Vertical
Press
Bent Leg
Hip Extension
Horizontal Pull Straight/Bent Leg
Hip Extension
Training Templates3 Day Training Template (Off-Season)
Training Templates
2 Day Training Template (In-Season)
DAY 1 DAY 2
Explosive
Movement
Explosive
Movement
Pair 1 Pair 1
Double Leg
Push
Horizontal Press
Vertical Pull Straight Leg
Hip Extension
Pair 2 Pair 2
Vertical Press Single Leg
Push
Bent Leg
Hip Extension
Horizontal Pull
Training Template MenuExplosive Movements
Power Clean
Hang Clean
Hang Snatch
Push Jerk
Clean & Jerk
DB Hang Clean
DB Hang Snatch
DB Push Jerk
Medicine Ball Throws
Explosive Jumps
Double Leg Push Movements
Back Squat
Front Squat
Deadlift
Sumo Deadlift
DB Squat
Overhead Squat
Pause Squat
Single Leg Push Movements
Bar/DB Split Squats
Bar/DB Lunges
Bar/DB Single Leg Bench Squats
Bar/DB Step Ups
DB Single Leg Squats
Vertical Pull Movements
Pull Up/Chin Up Variations
Underhand/Overhand
Pull Down Variations
Overhand/Underhand/Close/
Medium/Wide Grip
Horizontal Pull Movements
DB One Arm/Two Arm Row Variations
Barbell Row Variations
Training Template Menu
Horizontal Press Movements
Bench Press
Various Angles Incline Bench Press
DB Flat & Incline Bench Press
Various Grip Flat & Incline Press
Floor Bar & DB Press
Vertical Press Movements
Bar Overhead Press
DB Overhead Press Variations
One Arm, Two Arm, Alternating Arms
High Incline Pressing Movements
Straight Leg Hip Extension Movements
Bar/DB Romanian Deadlift Variations
Double Leg & Single Leg
Back Extensions – Single Leg & Double Leg
Good Mornings
Reverse Hyperextensions
Bent Leg Hip Extension Movements
Glute-Ham Raise
Stability Ball Hip Extensions
Stability Ball Hip Extensions with Curl
Partner Eccentric Hamstring Extensions
clean sqt bench pjk dead
ANDERSEN, BEN 245 340 215 220 355
Strength & Conditioning
Week 5*complete warm up sets prior to each movement/ pair A's; pair B's; and pair C's
Strength Coach must see Last Set of CAPITALIZED MOVEMENTS!
PRE-WORKOUT PRE-WORKOUT PRE-WORKOUT
1. General Warm Up - Team 1. General Warm Up - Team 1. General Warm Up - Team
2. Mobility Work/Specific Warm Up - Team 2. Mobility Work/Specific Warm Up - Team 2. Mobility Work/Specific Warm Up - Team
3. Torso Training - Team 3. Torso Training - Team 3. Torso Training - Team
DAY ONE DAY TWO DAY THREE% wt reps load % % wt reps load % % wt reps load %
hang snatch 55.0% 90 x5 65.0% HANG CLEAN 50.0% 110 x4 90.0% front push press 60.0% 120 x4 90.0%
rest 3:00 min 65.0% 105 x4 rest 3:00 min 60.0% 130 x4 rest 3:00 min 67.5% 135 x4
*empty set x5 75.0% 120 x3 *empty set x5 67.5% 150 x4 *empty set x5 75.0% 150 x4
80.0% 125 x3 72.5% 160 x4 80.0% 160 x4
0.0% 0 80.0% 175 x4 0.0% 0
A1 BACK SQUAT 55.0% 185 x5 100.0% A1 BENCH PRESS 55.0% 120 x5 100.0% A1 TRAP BAR DEADLIFT 55.0% 195 x5 100.0%
65.0% 220 x5 65.0% 140 x5 65.0% 230 x5
70.0% 240 x5 70.0% 150 x5 70.0% 250 x5
pair 1:30 rest 75.0% 255 x5 pair 1:30 rest 75.0% 160 x5 pair 1:30 rest 75.0% 265 x5
80.0% 270 x5 80.0% 170 x5 80.0% 285 x5
0.0% 0 0.0% 0 0.0% 0
0.0% 0 0.0% 0 0.0% 0
A2 barbell bent over row 60.0% 120 x8 80.0% A2 bar clean grip rdl + shrugs 60.0% 145 x8+8 100.0% A2 cpg front lat pulldowns 60.0% 130 x10 90.0%
(overhand grip) 70.0% 135 x8 70.0% 170 x8+8 (cpg = close parallel grip) 70.0% 155 x10
75.0% 145 x8 75.0% 185 x8+8 80.0% 175 x10
80.0% 155 x8 80.0% 195 x8+8 80.0% 175 x10
B1 db one arm overhead press60.0% 40 x8e 30.0% B1 db walking lunge 60.0% 50 x6e 25.0% B1 db incline bench press 60.0% 40 x10 30.0%
70.0% 45 x8e 70.0% 60 x6e (bench on 3rd hole) 70.0% 45 x10
pair 1:30 rest 80.0% 50 x8e pair 1:30 rest 75.0% 65 x6e pair 1:30 rest 80.0% 50 x10-15
80.0% 50 x8e 75.0% 65 x6e 80.0% 50 x10-15
B2 pause glute-ham raise x8 B2 pullups + weight x5-10 B2 pause back extensions x10
x8 (overhand grip) x5-10 (pause 2 sec. at top) x10
X8 *use weight if you can complete x5-10 x10
x8 10 bodyweight pullups x5-10 x10
POST-WORKOUT POST-WORKOUT POST-WORKOUT
1. Foam Roll 1. Foam Roll 1. Foam Roll
2. Active Isolated Stretching - Use Light or Medium Band 2. Active Isolated Stretching - Use Light or Medium Band 2. Active Isolated Stretching - Use Light or Medium Band
Multi-Sport Athlete Considerations
In-Season Training Considerations
(HOW MUCH IS TOO MUCH BEFORE PERFORMANCE BEGINS TO DETERIORATE?)
“THE DEVELOPMENT OF STRENGTH IS NOT HOW MUCH WORK THE BODY CAN
DO AND ELICIT A POSITIVE RESPONSE.
THE DEVELOPMENT OF STRENGTH OVER THE LONG TERM IS ABOUT HOW LITTLE
WORK THE BODY HAS TO DO TO ELICIT A POSITIVE RESPONSE .”
HARRY PASCHALL – THE DEVELOPMENT OF STRENGTH – CIRCA 1950
“TRAINING IS EFFICIENT IF THE HIGHEST SPORTS RESULT IS ACHIEVED WITH
THE LEAST EXPENSE OF TIME AND ENERGY.”
THOMAS KURZ – SCIENCE OF SPORTS TRAINING - 2001