Michael Doscher, MS, CSCS-CP, SCCC Head Speed/Strength & Conditioning Coach

1. Michael Doscher, MS, CSCS-CP, SCCCHead Speed/Strength & Conditioning Coach Valdosta State University 1500 North Patterson Street Valdosta, GA 31698 Work: 229-333-5846 Home: 229-253-9292 Cell: 229-630-6860 Email address: mdoscher@valdosta.edu

2. EXPLOSIVE TRAINING PROGRAMS USING OLYMPIC AND PLYOMETRIC EXERCISES APPLICATION AND PROGRAM DESIGN

3. 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

4. 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

5. 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

6. 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

7. PROGRAM DESIGN FOR OLYMPIC EXERCISES - BEGINNER

8. PROGRAM DESIGN FOR OLYMPIC EXERCISES - INERTMEDIATE

9. PROGRAM DESIGN FOR OLYMPIC EXERCISES - ADVANCED

10. 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

11. 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

12. PROGRAM DESIGN FOR PLYOMETRIC EXERCISES – LOWER BODY

13. PROGRAM DESIGN FOR PLYOMETRIC EXERCISES - TRUNK

14. PROGRAM DESIGN FOR PLYOMETRIC EXERCISES - UPPER BODY

15. 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

16. 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

17. 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

18. 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

19. 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

20. 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

21. 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

22. 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

23. 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

24. 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

25. 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

26. QUESTIONS? THANK YOU