Rick Stewart Porterville High School rick_stewart@sbcglobal Cell: 559-723-1211

1. YEAR ROUND WEIGHT PROGRAM At High School Level Rick Stewart Porterville High School rick_stewart@sbcglobal.net Cell: 559-723-1211

2. BUILD A PROGRAM

3. CHALLENGES • SHARING ATHLETES • We are OK with this • TIME • Efficiency. Multiple Movements • KNOWLEDGE • Internet is Amazing!!! • EQUIPMENT • Have to Adapt

4. GOALS • GET STRONGER - EXPLOSIVE • Has to apply to the field • Need Variety - Make it Fun (Strongman) • Multi Sport Athlete • GET FASTER • Then Train Fast • INJURY FREE • The true test of your program • Multi Joint Workouts

5. PHILOSOPHY • COACHES SHOW UP & WORK • Sit at desk & drink coffee • Stay off Cell Phone • No Film if Lifting • EVERY KID HAS TO IMPROVE • Self Confidence; Bragging Rights • SET GAME & PRACTICE TEMPO

6. DESIGN CONSIDERATIONS • ENERGY SYSTEMS • Need to Understand this • DIFFERENT ABILITIES • MAXIMIZE YOUR TIME • TESTING & ASSESMENT

7. INSANITY DEFINITION DOING SAME THING OVER & OVER AGAIN And EXPECTING THE SAME RESULT

8. HAVE A PLAN • Everything Works, Just not forever • Failing to Plan is….. • PLANNING TO FAIL • Be Organized • Document & Observe

9. MAXIMIZE YOUR TIME TEMPO COMPLEX LIFTS CIRCUIT TRAIN REST PERIODS Proportional to Intensity Allow ATP regeneration

10. TEMPO "Train slow and you'll be slow" - Legendary Pro Strength Coach Al Vermeil

11. TRAIN THE ENERGY SYSTEMS ATP controls Muscle Contraction First 5-15 sec use ATP stored in muscle Best time for maximum power 10-30 sec break down glucose in muscle After 45 sec, break down fatty acids which requires oxygen. Explosive movements cannot continue without short rest.

12. ENERGY - AGILITIES • Can train muscles to store more ATP faster. • Attack agilities for 5-15 seconds. • Measure by time & distance • Set a PR every time.

13. ENERGY - STRENGTH • Bench, Squat, Power Clean • Training Body to be slow • Build Strength Explosively & Fast. • How many reps in certain time. • If you do what everyone else does, you will get what everyone else has.

14. ENERGY - CONDITIONING • How far in 5, 10, or 15 sec? • 6 minute laps are training oxidative system • Rest just long enough to catch breath • 20-30 sec to simulate a game. • Have to Train Fast to be Fast, Train Explosively to be explosive

15. DISCIPLINE DO NOT USE RUNNING AS DISCIPLINE!!!!!!!!!!!!

16. COMPLEMENTARY MUSCLES Chest then Back Push then pull Hamstring then thigh GIVE ‘EM A REST Legs & Shoulders Dead Arms

17. MULTI SPORT ATHLETE • Already doing plyos, agilities, running • Can’t simulate the mental toughness • Our Philosophy • We Encourage • Game over practice • Practice vs Practice

18. Strength Speed Flexibility Balance Endurance ……BUT THAT DOES NOT MEAN WE TRAIN THEM TO HAVE THESE SKILLS. ALL ATHLETES SHOULD HAVE:

19. MULTI JOINT TRAINING DUMBELLS instead of BARBELLS SINGLE LEG & ARM Kettle Bells or Dumbells WORK ON BALANCE Ligaments, Little Muscles, Tendons Hips, Knees, Ankles, Feet

20. BALANCE • Lateral Raises on 1 foot • Squat on Bosu Ball • Dumbell Rows on 1 foot • Kettle Bells or Dumbells • Medicine Ball Pushups • Shoulder Stabilizing Pushups • 1 Arm Cleans, Snatches, Overhead

21. INJURY PREVENTION • WEIGHT ROOM PREVENTS INJURY • ICE vs HEAT • HEEL WALKS • IN SEASON = WEIGHT ROOM • No Shoulders on Hitting Days

22. WATER EAT EVERY 3-4 HOURS 5-6 TIMES A DAY SHAKES 80/20 RULE NUTRITION Forgotten Factors

23. NUTRITION • SIMPLE & EFFECTIVE • EDUCATE PARENTS • PLAYERS NEED TO KEEP WEIGHT • ONLY PUT PREMIUM GAS IN A FERRARI • 1.5 g PROTEIN + 3g of CARBS for EVERY POUND YOU WEIGH

24. PHASES • STRENGTH PHASE • 3rd Quarter • POWER PHASE • 4th Quarter • SPEED / AGILITY PHASE • 4th Quarter & Summer • MAINTENANCE PHASE • Game 1 to 14 • RE-CHARGE THE BATTERIES

25. ORGANIZATION • ZERO PERIOD • Was a Double 6am & 7am • Now 0 and 1st blocked (6:45 & 7:45) • AFTERSCHOOL • Tue & Thur Speed during 4th Quarter • SUMMER • T, W, Th for two hours

26. AFTER SCHOOL LIFTING • WE DON’T DO IT • Gives An Excuse • Promotes Laziness • Hinders Team Building • EXCEPTIONS • Absolutely

27. WARM-UP • GOOD MIX • Dynamic & Static • Get Body Temp UP • FLEXIBILITY • After Workouts

28. STRENGTH • LIFT M, T, Th, & F • TWO 4-week CYCLES • LIFT M, W, & Fri • TWO 4-week CYCLES • MIX EXPLOSIVE with TRADITIONAL • Back Squat + Lunge Jumps • Bench + Plyo Pushups

29. STRENGTH • 4-5 LIFTERS PER STATION • CORE + Spotter • Auxillary Same Muscle Group • Auxillary Different Muscle Group • Abs (core) • TWICE A WEEK • Squat, Clean, Snatch, Glute Ham, Pullups • ONCE A WEEK • Bench, Explosive Dead Lift.

30. CORE EXERCISE EXPLOSIVE AUXILLARY ABS STATIONS

31. QUICK FILM

32. STRENGTH • SPRING & SUMMER • Pure SST • SST mixed in Weeks 9-16. • LOT OF BODY WEIGHT • MAXES WENT UP!!!

33. CORE STRENGTH • WORK ON EVERY DAY • NOT JUST CRUNCHES • Vertical Plyos • Planks, Leg Lifts • Anytime Bar on the back • Lower Back 2x a week!!!

34. FLEXIBILITY • JUST STARTED THIS YEAR • Huge Difference • PARTNER STRETCH AFTER LIFTING

35. POWER • PLYOMETRICS • Auxillary 1x a week 1st eight weeks • Twice a week next eight weeks • START GROUND BASE • Build up to Boxes after 2 weeks • JUMP ROPE, LINES, LADDERS • EXPLOSIVE DEAD LIFT

36. QUICK FILM

37. SPEED & AGILITY • ENERGY SYSTEMS • Get it done at beginning • INCORPORATE INTO WEIGHT ROOM • Ease it in about 4th week. • TUE & THUR AFTERSCHOL

38. SPEED DEVELOPMENT • HOW DO YOU GET FASTER? • By Running Fast!!! • Ball is Snapped, Everyone Runs. • RUNNING MECHANICS • Emphasize during Dyanamic Warmup • Tue & Thur afterschool 4th Quarter • 3 days a week during summer (SST) • 1st two weeks of August

39. SPEED DEVELOPMENT • MAKE EVERY KID FASTER • PROPER TECHNIQUE • HILLS & RESISTANT RUNNING • ONLY 6 SPRINTS PER SESSION • VARIETY

40. SUMMER • MON NIGHTS • 2 Hour Practice, Pass Emphasis • TUE, WED, THUR • Speed Agility 1 Hour; Lift 1 Hour • WED NIGHTS • 2 Hour Practice, Run Emphasis • 2 CAMPS, 3 7on7 • 4 WEEKS OFF • Grad, 4th, Last 2 in July

41. CONDITIONING • FOOTBALL GAME IS 2 HOURS LONG • Intense 10 sec; 25 sec break. • Simulate That in Every Drill • “OLD SCHOOL” CONDITION IN AUGUST • Tempo Practice Rest of Year • Pursuit Drills & Perfect Plays • Special Teams is Great Conditioner

42. CONDITIONING HOW MANY TIMES CAN YOUR ATHLETES RUN THEIR BEST 40 TIME?

43. POOR CONDITIONING • Do not use proper technique • Make mental mistakes • Take plays off • Do not finish plays • Get hurt • Cause penalties

44. STRONGMAN TRAINING AWKWARD GRIPS LEVERAGE CONDITIONING CHEAP FUN

45. STRONGMAN SHOPPING Tires Sandbags Paint cans Lineman sled Pickup truck Broken barbells

46. FARMER’S WALK TRUCK PUSH TRUCK PULL LOADING EVENTS LOG PRESS CRUCIFIX KEG TOSS CASK/STONE CIRCLE FIREMAN CARRY STONE LIFT TIRE FLIP/PULL STRONGMAN EVENTS

47. IRON-MAN CONTEST 1. Bench: reps at 135,175, or 205 2. Clean / Squat / Press: reps at 95,115, or 135 3. Hanging pull-ups 4. Dips 5. Jump rope in 60 seconds 6. Sit-ups in 60 seconds 7. On-line IQ Test score

48. QUICK FILM

49. TESTING & ASSESING BUILD INTO ROUTINE WEIRD SCHEDULES EVERY 4 WEEKS OR QUARTERLY “If you’re not assessing, then you’re just guessing…”

50. EXTRINSIC vs INTRINSIC • EXTRINSIC • Shirts, Sleep in Cards • Post Maxes • Trips, Name on Jersey • INTRINSIC • YouTube Videos • 1 on 1 Talks • Testing, Mirrors, “Atta Boys” • Peer Pressure