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Joshua Reed M.S., CSCS, USAW

Joshua Reed M.S., CSCS, USAW. The Bridge Program. What is the Bridge Program? Designed to prepare the High School athlete for collegiate strength and conditioning. Designed to maximize the athlete’s performance level Focus: Flexibility Balance Speed Development Conditioning

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Joshua Reed M.S., CSCS, USAW

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  1. Joshua ReedM.S., CSCS, USAW

  2. The Bridge Program • What is the Bridge Program? • Designed to prepare the High School athlete for collegiate strength and conditioning. • Designed to maximize the athlete’s performance level • Focus: • Flexibility • Balance • Speed Development • Conditioning • Strength & Power

  3. Flexibility & Balance • Active Dynamic Warm-Up • More Effective than Static • Raises the core temperature of the body • Prepare the body for movement • Decreases the risk of muscle strain/pull • Activates Muscle tissue through sport specific movements

  4. Speed Development • Teaching Speed • Through manipulation of human movement • Breaking Bad Habits • Focus on Technique • Drills: • Wall Drills • Sprints • Partner/Sled Resisted

  5. Conditioning • Energy System Development • Various Sports require different methods of conditioning • Similar in Nature, different in method • Energy Systems: • Phosphagen = short term • Glycolytic = Moderate • Oxidative (Aerobic) = Long Term

  6. Strength and Power • Resistance Training • Periodization • S.A.I.D. principle • Manipulation of volume and intensity over time • Whole body, multi-joint movements • Olympic Lifts • N/A for baseball/softball

  7. Olympic Lifts • Olympic Lifts • Clean • Jerk • Snatch • Most athletic movement performed under a second • Why Olympic Lifts • Stimulates CNS most effectively • High rate of MU Recruitment

  8. Olympic Lifting vs. Power Lifting(Put into terms of light bulbs) • Olympic Lifting • 55 • MU Recruitment and Frequency • Power Lifting • Squat: ~12 • Dead Lift: ~10 • Bench Press: ~6,7

  9. Phases AA – Anatomical Adaptions Hyp – Hypertrophy MS – Max Strength P - Power Cycles Macrocycle Overall training period Ex: 3 months Mesocycle Training Phase Microcycle Single week of a training program or workout Training Layout

  10. Training • Warm-Up • Agilities • Ladders • Hurdles • Cones • Speed Development • Mechanics • Sprinting • Conditioning • Weightlifting • Plyometrics • Olympic Lifts • Multi-joint lifts

  11. Questions? Thank You

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