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PHILIP SIMMONS STRENGTH & CONDITIONING 2021 PROGRAM COACH CORY MAGWOOD, MAT, CSCS WIN THE DAY! “Excellence is to do the common things in an uncommon way.” - George Washington Carver
PHILIP SIMMONSSTRENGTH &
CONDITIONING 2021 PROGRAM
COACH CORY MAGWOOD, MAT, CSCS
WIN THE DAY!
“Excellence is to do the common things in an uncommon way.”
- George Washington Carver
ABOUT ME…
Playing:
• Wade Hampton HS
• Furman University
• Pittsburgh Steelers
• German Football League
Coaching:
• Furman University
• Georgia Tech
• Georgia State University
• Morehouse College
PHILIP SIMMONS HIGH SCHOOLSpeed - S t re n g t h - Conditioning
COACHING PHILOSOPHY
I. BE A GREAT TEACHER:• S a fe t y• Technique (Strength, Speed, P lyo’s, & Position Specific)• Nutrition
II. DEMAND GREAT EFFORT:• Create a B l u e -C o l l a r Work Ethic• Train Hard• Train with a purpose (Tempo)• Develop Team Leaders (coaches are accountable f o r e f f o r t )• “Coach i t or a l l o w it to happen!”
III. BE GREAT MOTIVATORS:• Communication (Program Goals - Daily Goals - Nutrition Goals)• Coach with PASSION (energy /optimistic) BRING THE JUICE !• Create an Environment to Train In.• Innovative Award System• Have Fun!
IV. DEMAND DISCIPLINE : (define expectations .... where does it s t a r t )• Accountability (team /s e l f )• Team Guidelines se t by Coach Bendig / Position Coaches• Emphasis: (be on time, accountable, f inish th rou gh the line, no
bending over, toes behind the l ine…etc . )
V. DEVELOP AND DEMAND MENTAL STRENGTH:• Summer Training: To t a l Body (conditioning - s t re n g t h - speed/agility)
•In-season Training: Tot al Body ( st re ng th - power - mobility)
• Winter Training: To t a l Body (hypertrophy - s t re n g t h - speed/agility)
PHILIP SIMMONS HIGH SCHOOLSpeed - S t re n g t h - Conditioning
2021SUMMER ACTION PLAN
• S a f e t y o f t h e players:a) Compliant to S C H S L pro to c o lb) Constant communication with a t h l e t i c training s t a f fc) Create emergency action plan (with need players identified)
• Training Discipline:a) Be on time!b) No sitt ing Down!c) No Bending Over!d) Train To Win!
• Training Daysa) Mon-Thurs(After school hours 4:00-6:00pm) (Summer 8am-11am)b) Friday (OFF)c) Three Day Total Body Li ft (M/W/TH)d) Run 4 days st ra i gh t
• Training Formata) Monday: Speed S c h o o l /L i n e a r Speed/ To t a l - Session L i f tb) Tuesday: Competition / Agi l i ty Stat ions / Conditioningc) Wednesday: COD /Lower - Session L i f td) Thursday: Conditioning /Upper - Session l i f t ( 7 v 7 l i f t o n l y )
• Competition
a) Coach athletes to compete in all aspects of training
• Testing & Evaluation
a) Body Composition Assessment / Strength Assessment/ SpeedAssessment /Agility Assessment & Conditioning Assessment
PHILIP SIMMONS HIGH SCHOOLSpeed - S t re n g t h - Conditioning
STRENGTH PHILOSOPHY
I. Implement a cutt ing -edge training program which develops A TEAM o f Conditioned - Dominating - Explosive - Strong “IRON HORSES”!
I I . Cutting edge program b u i l t on a needs analysis approach f o r each player based on his/her performance in evaluation assessments as w e l l as on the f i e l d performance
Block 0 (Rising 7th, 8 th, andj 9th Grade:Technique, Movement Assessment, Work Capacity & Training Tempo
Block 1 (9th &10th): P l aye r s who have mastered technique & ready to progress to intermediate strength block .
Block 2 (11th & 12th): Consists o f mostly JR/ SR c l a s s e s peak f o r a b so l ute s t re n g t h a n d p o we r.
Block 3 (Advanced): P l aye r s who posses advanced lifting technique, body control and or strength and have been in the program a minimum of 3years.
Block 4 (Elite): P l aye r s who have reached desired physical “e l i te”needs o f t he i r position. Elevate work capacity with higher
intensity. (Division I & II potential)
QB/Pitchers: Specific to movement patterns and work -load to reduce imbalances due to the position. (avoid overuse injury) S t i l l inblock training program. (Auxiliar y l i f t s are sport specific)
Specialists: Specific to kicker/punter imbalances. (avoid overuse injury/Improve weakness) s t i l l in block training program. (Auxiliary l i f t sa r e sport specific)
PHILIP SIMMONS HIGH SCHOOLSpeed - S t re n g t h - Conditioning
STRENGTH PHILOSOPHY
THE BIG FOUR( Tra di t i o n a l L i f t s )
• C l e a n (Hang Clean - Power Clean - 3 Position Clean)• S q u a t (Front Squat - Back Squat - Band/Chain Squat)• Bench Press (Close Grip - Incline - Board - Band/ Chain)• Deadlift (KB-HexBar – Conventional – Sumo)
Outside t h e Box Training (Non - Traditional L i f t s )
• KB Training• B a t t l e Rope Training• S l e d Work (sprints/push)• Chains (speed / force development)• H.I.I.T Training (anaerobic conditioning)
PHILIP SIMMONS HIGH SCHOOLSpeed - S t re n g t h - Conditioning
SPEED PHILOSOPHY
“SPEED IS KING”
“SPEED DICTATES THE TERMS OF COMPETITION/BATTLE”
• Speed S ch ool (Technique):A) Running mechanics taught and repl icated b e fo re each
training session.
• Develop The Core:A) The P l aye r s Transmission (abs./l o w e r back)
• Develop The Lower Levers: ( gl u te s /hamstrings /ankles)A) KB’s/resistant training/volume/plyo’s /b a r r i e r jumps
• Develop The S t a r t (Technique):a) 2pt s t a r tb) 3pt s t a r tc ) L a t e r a l s t a r td ) 1 knee kneeling s t a r te) Lying sto m a c h down s t a r tf ) Lying stomach up s t a r tg ) F a l l i n g s t a r th) Seat r o l l s t a r t
• Resistance Training:a ) S l e d Sprints based on Position (distance /weight)b) Band Resisted Sprintsc) Chain Sprints
PHILIP SIMMONS HIGH SCHOOLSpeed - S t re n g t h - Conditioning
CONDITIONING PHILOSOPHY
“Be The Best Conditioned Team In The S t a t e ”
“Destroy The Opponent Through Attrition”
Implement D r i l l s and Exercises to E l eva te and Build Work Capacity and Eff iciency to Help Reduce S o f t Tissue and Muscle S t ra i n s During Pre-Season Camp /Season.
• Examples o f Conditioning D r i l l s :a) Tempo Ru n sb) 60yd S h u t t l ec ) 3 0 0 y d S h u t t l ed) 1/2 G a sse r se) Snakes (45 /35 /25 x 4) (based on position)f) Stadium Runsg) Agil ity Circuits (Mat d r i l l format)h) Obstacle Coursei) H.I.I.T
PHILIP SIMMONS HIGH SCHOOLSpeed - S t re n g t h - Conditioning
2021Middle S chool Training Progression
* All rising 7th- 9th grade
3 DAY TOTAL BODY STRENGTH TRAINING
* Middle school w i l l not touch a weighted b a r b e l l u n t i l 9th grade* Rising 9th w i l l master Hinge, Push, & S quat progression in the
Summer & Fall before progressing to KB’s, DB’s and Barbell
SQUAT PROGRESSION HINGE PROGRESSION PUSH PROGRESSION
ATHLETIC POSITION KNEELING HIP HINGE ATHLETIC POSITION
BODY WEIGHT SQUAT ECCENTRIC SQUATS
SQUAT HOLDATHLETIC POSITION- HINGE PUSH UPS: KNEELING OR FLAT
OVERHEAD SQUAT SNAP DOWNS INCLINE PUSH UPS
PVC OVERHEAD SQUAT PVC RDL INVERTED ROW HOLDS
PVC BACK SQUATPVC GOOD MORNING
INVERTED ROWS
PVC FRONT SQUAT KB RDL BAND PULL APARTS
DB / KB GOBLET SQUAT KETTLE BELL SWING DB FLOOR PRESS
RES BAND PVC BACK SQUAT KB DEADLIFT DB BENCH PRESS
RES BAND PVC FRONT SQUAT PVC SHRUG PULL FROM THE FLOOR
DB OVERHEAD PRESS
PHILIP SIMMONS HIGH SCHOOLSpeed - S t re n g t h - Conditioning
PHILIP SIMMONS HIGH SCHOOLSpeed - S t re n g t h - Conditioning
2021Summer Training
Action Plan : Speed - S t r e n g t h - A g i l i t y – Conditioning - Competitive C u l t u r e
Lifting Groups: Three Training Groups 1) Developmental: Rising 7 th-Rising 9th2) Big Skill & Non 7v7: OL, DL, Kickers3) Speed Skill: QB, WR, RB, DB, LB
Discipline:1) Accountability: Be on time and responsible.2) Dress Code: Philip Simmons issued only or PSHS colors.3 ) E f f o r t w i l l be expected daily! (be coachable! win t he day!)4) Emphasis placed on competition, physical s t re ng t h and mental
s t re ng t h.
Goals :1) Develop l i ne a r speed and change o f direction.2) Continue to develop t o t a l body s t re ng t h, mobility and flexibil i ty.3) Monitor body weights and have weight gain or weight l o s s g o a l s
(coach's decision)4) Develop team f i r s t mentality (WE > ME)
Speed /Agil it y /Conditioning format:1) Monday: L i ne a r speed day2) Tuesday: A g i l i ty / Change of Direction / Competitions3) Wednesday: Acceleration / Deceleration 4) Thursday: A g i l i ty / Co ndi t i oning
PHILIP SIMMONS HIGH SCHOOLSpeed - S t re n g t h - Conditioning
2021TEAM COMPETITIONS
ORGANIZATION: 4 TEAMS TEAM: BLACK TEAM: SILVER TEAM: WHITE TEAM: PURPLE
A l l times and scores w i l l be posted weekly and w i l l count toward teamrecords.
**Rules and Reminders**1. Tempo: S TA R T and FINISH each d r i l l2. No Hands-On Knees A.K.A Bending Over3. Toes O f f T h e Line (warm-up, s t a r t o f d r i l l /conditioning)4. Hand Behind T h e Line5. Keys Fo r Players: “Do t h e l i t t l e things (technique) right ” … “Do i t t h e waywe coach it .”6. Compete to Win!
COMPETITIONS Hercules Hold (Flexed Pul l Up Hold) Tug of War Iron Horse Relay Race On the Prowl (Prowler Relay Race) Creature Carry (HexBar) Wall Sit w/ MedBall Groin Squeeze Jumping: Broad Jump & Vertical Jump Speed Horse (40s, F lying 10 & 20) Competitive Agility (Pro-shutt le , L -Dri l l ) HorsePower (Bench, Squat , Power Clean, Deadl i ft) Abs of Steel
PHILIP SIMMONS HIGH SCHOOLSpeed - S t re n g t h - Conditioning
2021Nutrition: Possible Supplements
A l l supplements must be approved by Philip Simmons At h l e t i c Trainer /Head physician based on S C H S L guidelines.
S C H S L compliant products such as:
MUSCLE MILKRTD’s /5 lb. powder tubs /1 serving powder packets
CORE POWER
HIGH PERFORMANCE LIQUID VITAMIN:(multi vitamin, b12 power shots, 1 g a l l o n pump)
MUSCLE MILK BARS
GATORADE PROTEIN BAR
MULTI NUT PACKAGE
FRESH FRUIT: APPLES, ORANGES, BANANAS
BOTTLED WATER
OTHER PRODUCTS DETERMINED BY STAFF
