KEY’S TO A SUCCESSFUL PROGRAM

KEY’S TO A SUCCESSFUL PROGRAM • THERE MUST BE A SHARED INTEREST IN THE STRENGTH AND CONDITIONING PROGRAM • 1. The Head Coach • 2. The Athlete • 3. The Strength and Conditioning Coach • THE PROGRAM SHOULD BE BASED ON SOUND SCIENTIFIC PRINCIPLES • 1. The Body is Designed to Work as an Integrated Unit • a. Whenever possible, avoid isolating muscles • b. Avoid using any machines whenever possible • 2. Overload, Specificity, and Progressive Resistance

GOALS OF OUR STRENGTH AND CONDITIONING PROGRAM A. PREVENT THE PREVENTABLE INJURIES 1. Evaluate Most Frequent Injuries (Knees, Hamstrings, Ankles, etc..) 2. General Understanding of Human Movement and how the Body Responds to Stresses Placed upon it • PERFORMANCE ENHANCEMENT • 1. Strength (Starting, Absolute, Relative, Functional) • 2. Power (Ability to exert maximal force in shortest amount of time) • 3. Speed • 4. Agility • 5. Balance (Ability to sustain or return body’s CG over its base of support) • 6. Flexibility • 7. Neuromuscular Efficiency (Ability of the neuromuscular system to allow • muscles to dynamically stabilize entire kinetic chain in all 3 planes)

DESIGNING A RESISTANCE TRAINING PROGRAM

NEEDS ANALYSIS • Evaluation of the Sport • 1. Most common injury sites (Ankle, Knee, and Shoulder Sprains) • 2. Movement patterns (Multi-Planar, Contraction Velocities) B. Evaluation of the Athlete 1. Injury History 2. Age 3. Training Goals 4. General Medical History

EXERCISE SELECTION ALL EXERCISES SHOULD BE MULTI-PLANAR, PROPRIOCEPTIVELY CHALLENGING, PROGRESSIVE, AND ACTIVITY SPECIFIC SAID Principle – Specific Adaptations to an Imposed Demand Core Exercises: Upper Push – Bench Press, Incline Press, or Push Press Upper Pull – Pull Ups (Overhand Wide, Overhand Close, Underhand) Lower – Squat Total Body – Cleans, Snatches TEAM CORE TRAINING – Dead Bugs, Pillars, V-Ups Assistance Exercises: Upper Push – DB Bench & Incline, Dips, DB Shoulder Circuits Upper Pull – DB Bent Over Rows (Single Leg), Standing One-Arm Rows Lower – Multi-Directional Lunges, Step Ups, Staggered Squats, Front Squats Total Body – Lunge-to-Press, Squat-to-Press, Lunge and Row INDIVIDUAL CORE TRAINING – Dynamic Exercises

EXERCISE ORDER • As a general rule, do multi-joint, proprioceptively challenging exercises at the beginning of the workout while the athlete’s are still mentally and physically fresh while saving the more isolated movements for last

EXAMPLE 1: LIFTING PROGRAM – 4 DAY WEDNESDAY IS A RECOVERY DAY

EXAMPLE 2: LIFTING PROGRAM – 4 DAY WEDNESDAY IS A RECOVERY DAY Robb Rodgers

EXAMPLE 3: LIFTING PROGRAM – 3 DAY

EXAMPLE 1: RUNNING PROGRAM – 4 DAY **TEAM STRETCH POST-WORKOUT

EXAMPLE 2: RUNNING PROGRAM – 4 DAY **TEAM STRETCH POST-WORKOUT

NIGHT OF CHAMPIONS 1. FOUR LIFTS / FOUR ATHLETES A. SQUAT C. INCLINE B. BENCH D. POWER CLEAN 2. REWARD FOR HARDEST WORKERS 3. SHOWCASE THE PROGRAM

OFF-SEASON ORGANIZATION 1. THREE GROUPS A. Skill (DB, Rec., QB, RB) B. Stand Up (LB, TE, FB, K-P) C. Linemen (OL, DL) 2. FOUR LIFT DAYS (M/T/Th/F) A. Dynamic Stretch, Yoga B. Core Lifts C. Assistance Lift 3. LSA & CONDITIONING A. Warm Up B. Drills C. Stretch (Static) 4. COLORADO CIRCUIT A. Dynamic Stretch B. Circuits (2-3 Min.) C. Stretch (Static)

KEY’S TO A SUCCESSFUL PROGRAM