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AFCA Clinic Orlando, Florida January 11, 2010

AFCA Clinic Orlando, Florida January 11, 2010. 5 affirmations and 2 epiphanies. Mission. “teach teachers and coaches speed and strength exercises that optimize performance for students and athletes of all ages”. yes 3. yes 3. Is it a free weight? Is it multi-segment?

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AFCA Clinic Orlando, Florida January 11, 2010

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  1. AFCA ClinicOrlando, FloridaJanuary 11, 2010

  2. 5 affirmationsand2 epiphanies

  3. Mission “teach teachers and coaches speed and strength exercises that optimize performance for students and athletes of all ages”

  4. yes3

  5. yes3 • Is it a free weight? • Is it multi-segment? • Is it in a standing position?

  6. TrainMovementsNot Muscles

  7. Train THROUGH the competitive season, not TO the competitive season

  8. “better light & right than wrong & heavy

  9. P= F x D / T

  10. “Process, not product”

  11. “The Big 100”

  12. Speed “the first 50”

  13. Speed • Dynamic warm-up • Speed • Ladder drills • L.S.A. • Plyometrics FIVE units of training; TEN exercises per unit

  14. DynamicWarm-Up • Crossover skip • Knee to chest • High foot lunge • Crab walk • Slow carioca • Lateral squat • Lateral jacks • Cariocca • Hip series • Walking mechanics

  15. Speed • Box drill • Running mechanics • Lateral running mechanics • Running in place & out • A-skips • Lateral A-skips • Cawley A-skips • Falling starts • 2-point starts • 3-point starts

  16. Ladder • 2-in • 2-in scissors • Jump scotch • Side jump • Two up, one back • Zig zag • Stack out • Nike stick • 2 in, 2 out • In, in, out, out

  17. L.S.A. • Wheel • Cross • Dot • Ring • I Test • Shuffle I • Shuffle • Shuffle Shuttle • T Test • Partner L

  18. Plyometrics • Split jumps • Tuck jumps • Spin jumps • Stick jumps • Lateral stick jumps • Hurdle jumps • Multiple hurdle jumps • Lateral hurdle jumps • Multiple box jumps • Depth jumps

  19. Strength “the second fifty”

  20. Strength • Bodyweight • Technical • Complex • Stablization • Core FIVE units of training; TEN exercises per unit

  21. Bodyweight • Hand Stand Push-up • Push-up • Diamond Push-up • Pull-up • Burpee • Air Squat • Lunge • Single Leg Squat • Knee-up • Box Jump

  22. Bodyweight Pull-up

  23. Technical • Pull • Clean • Snatch • Front Squat • Back Squat • Overhead Squat • Snatch Balance • Snatch Land • Push Land • Push Press • Jerk

  24. Technical Clean

  25. Complex • Burgeners • Clean • Snatch • Front Squat Jerk • Zots Press • Wall Ball* • Russian Swing* • American Swing* • Thruster* • Ball Slam* • *Inspired by CrossFit

  26. Stabilization • Disk Squat • Airex Single Leg Squat • Disk Single Leg Squat • Physioball Push-up • Ring Push-up • Ring Dip • Dumbbell Step & Press • Medball Squat & Pass • Speed Skater • Stick Hops

  27. Core • Ab-mat Sit-up • Back Extension • Prone Isolation • Superman • Hollow Rock • Crazy Eights • Seated Twist • Cawley Circuit • Russian Twist • Medball Lunge & Twist

  28. Performance Models • Teach the lifts using the 10 step sequence, • Train using the 10 trigger terms as instructional cues, • Assess using the Performance Model as a 10 point scoring guide.

  29. Program design

  30. 2008–2009Macrocycle

  31. Macrocycle • Twenty week fall cycle • Twenty week spring cycle • One week of PPP testing • Eighteen weeks of training • One week of proficiency testing • Eight week summer cycle • 5 day microcycle

  32. Microcycle • M: weightroom • T: field/track • W: weightroom • T: field/track • F: weightroom

  33. Weightroom • Dynamic warm-up • Technical, • Metabolic, • Core.

  34. Field/track • Dynamic warm-up, • Neurological, • Metabolic.

  35. MetricsSession master/session results The training session will be written down daily. Session results can be seen by all for motivation and used as competition from class to class.

  36. Metrics:“…what we measure”

  37. “The Girls”

  38. Nancy Ophelia Paula Quinn Rebecca Susan Tiffany Ursula Valerie Wendy Xiong Yolanda Zena • Angie • Barbara • Chelsea • Diane • Elizabeth • Fran • Helen • Grace • Isabel • Jackie • Karen • Linda • Melissa Inspired by CrossFit

  39. “The Boys”

  40. Nathan Oscar Peter Quentin Robert Steve Todd Ulysses Victor William Xavier Yancey Zeus • Allen • Blair • Charles • Dan • Eugene • Frank • Greg • Henry • Issac • James • Kevin • Larry • Michael Inspired by CrossFit

  41. DiabolicalMetabolics

  42. Basic Routine 1 x 21 1 x 15 1 x 9 …one, two, three or four exercises !!!

  43. “A Fat Routine” 1 x 21 1 x 18 1 x 15 1 x 12 1 x 9

  44. “The Hard Way” 1 x 21 400 m run/row 1 x 15 400 m run/row 1 x 9

  45. Progression 1 rep in minute 1….. Add a rep each minute for 20 minutes ……or 30 minutes !

  46. Lucky Seven 7 x 1 snatch 7 x 1 clean 7 x 1 pulls add 5 lbs. per set

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