Beruflich Dokumente
Kultur Dokumente
B.
B.
PERFORMANCE ENHANCEMENT
1. Strength (Starting, Absolute, Relative, Functional) 2. Power (Ability to exert maximal force in shortest amount of time) 3. Speed 4. Agility
NEEDS ANALYSIS
A. Evaluation of the Sport 1. Most common injury sites (Ankle, Knee, and Shoulder Sprains)
2. Age
3. Training Goals 4. General Medical History
EXERCISE SELECTION
ALL EXERCISES SHOULD BE MULTI-PLANAR, PROPRIOCEPTIVELY CHALLENGING, PROGRESSIVE, AND ACTIVITY SPECIFIC
EXERCISE ORDER
As a general rule, do multi-joint, proprioceptively challenging exercises at the beginning of the workout while the athletes are still mentally and physically fresh while saving the more isolated movements for last
EXERCISE
1. Dynamic Warm Up 2. Core Stability & Strength 3. Squat and Reach 4. Power Cleans 5. Front Squat 6. Dips
EX. DEMAND
WARM UP CORE TRAINING PROPRIOCEPTIVE MULTI-JOINT-CORE MULTI-JOINT-CORE ASSISTANCE LIFT
TUESDAY Power
1. CORE TRAINING 2. SQUAT & REACH 3. CLEAN 4. FRONT SQUAT 5. INCLINE PRESS 6. DB BENCH
THURSDAY Strength
1. CORE TRAINING 2. M&M SQUATS 3. MULTI-DIRECT. LUNGES 4. BENCH PRESS 5. DIPS 6. 3-POSITION SHLD COMPLEX
MONDAY
SPEED / POWER
WEDNESDAY
POWER / STRENGTH
FRIDAY
ST. / WK CAPACITY
1. CORE STABILITY / STRENGTH 2. SNATCH SQUATS 3. SNATCH 4. POWER STEP UPS 5. FRONT SQUATS 6. BENCH PRESS 7. DIPS
1. CORE STABILITY 2. POWER CLEAN 3. PULL UPS 4. HAMMER ISO ROW 5. POWER SHRUGS 6. DB SINGLE LEG CURLS
1. CORE STABILITY / STRENGTH 2. OVERHEAD LUNGE 3. SQUAT 4. LOWER COMPLEX a. V-Step Lunges b. Ball Leg Curls c. Hurdles (over/under) 3 sets 5. (SS) INCLINE PRESS PULL UPS
TUESDAY
POWER
1. DYNAMIC FLEX. 2. HILLS 3. STADIUMS
WEDNESDAY
REGENERATION
1. POOL WORKOUT 2. SPEED SCHOOL
THURSDAY
CONDITIONING
1. DYNAMIC FLEX. 2. 800S 3. 400S 4. 200S 5. 110S 6. GASSERS
TUESDAY
POWER
1. DYNAMIC FLEX. 2. AGILITY a. 5/10/5 b. 3-Cone Drill c. 60 Yd Shuttle 3. PLYOS
WEDNESDAY
STRENGTH
1. DYNAMIC FLEX. 2. RESISTANCE RUNS 3. HILLS
THURSDAY
CONDITIONING
1. DYNAMIC FLEX. 2. 800S 3. 400S 4. 200S 5. 110S 6. GASSERS
NIGHT OF CHAMPIONS
1. FOUR LIFTS / FOUR ATHLETES A. SQUAT C. INCLINE
B. BENCH
2. REWARD FOR HARDEST WORKERS 3. SHOWCASE THE PROGRAM
D. POWER CLEAN
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) 4. COLORADO CIRCUIT A. Dynamic Stretch B. Circuits (2-3 Min.) C. Stretch (Static)