Vermeil’s Sports and Fitness:

By Al Vermeil
Vermeil’s Sports and Fitness:
 ACKNOWLEDGMENTS
• Coach Wood
• My Son Lance
• All the coaches, sports medicine, and sports
scientists who have shared their knowledge with me
• All of the athletes I’ve coached
• Erik Helland, Mike Gattone, and Jeff Macy
• Jerry Krause & Jerry Reinsdorf
• Steve Javorek & Mark Comerford
 Strength Circuit as an Evaluation Tool
Upright Row From Hang (You could do a Muscle Clean)

Muscle Snatch From Hang

Strength Circuit as an Evaluation Tool
Good Morning

Squat To Press
Strength Circuit as an Evaluation Tool
Bent Over Row
Strength Circuit as an Evaluation Tool
 Strength Circuit as an Evaluation Tool
Exercise / Problems Solution
Position

Hang Lose posture on initial Waiters Bow w/ tape on spine.

Position movement = neurological Move into hang with stick on back

Lose posture late = hamstrings Stretch hamstrings, waiters bow w/

limited range tape

Lose posture after a few reps = Back extensions, Rev Hypers &
strength endurance Bridging

Lose Thoracic spine (T) posture T Spine Mobs, strengthen T Spine

or Kyphotic posture = restricted prone or T spine strengthening &
T spine motion disassociation over physio ball,
with glutes & abds tight
 Group Evaluation And Testing
To help get the athlete into the proper hang position, have them
do it with old golf shaft down their shirt or a round object for feed
back. They should feel the shaft in their low back/sacral area
and their upper back. When moving into the hang they should
keep it on those contact point . As the athlete move into the
hang head will move off the shaft slightly
 Strength Circuit as an Evaluation Tool

T Spine Mobilization With Elbows Together to Open Up T Spine

T Spine in Extension T Spine in Flexion

 Strength Circuit as an Evaluation Tool

Prone Thoracic Spine Strengthening & Disassociation

Ads & Glute Contracted stay

Start Ads & Glute
Contracted Contracted to Maintain Posterior
Pelvic Tilt
 Strength Circuit as an Evaluation Tool

Thoracic Spine Strengthening And Disassociation Over Physio Ball

Make Sure Glutes &

Abdominals Are Contracted Only Extend from
To Maintain Posterior Tilt Thoracic Spine
 Strength Circuit as an Evaluation Tool
Exercise / Problems Solution
Position

Upright Row Poor elbow position w/ Scapula strengthening. Soft tissue work
bar at sternum = done on the four trigger points of
restricted internal inspinatus & one trigger point on the
rotation of shoulder teres minor. Stretch internal rotators on
wall

Kyphotic posture during See slides 7 Thru 9 T Spine for Mobs, T

pull = restricted T spine Spine strengthening and disassociation
motion
Strength Circuit as an Evaluation Tool
Add foam roller
under arm

Internal Rotation Stretches

Hand In Front
Of Shoulder To
Manually keep
the shoulder
from dropping
and the head of
the shoulder
from gliding
forward
 Strength Circuit as an Evaluation Tool

Exercise / Problems Solution

Position

Muscle Poor acceleration = lack of Static VJ, Back Ext, Rev Back Ext,
Snatch extensors strength MB Back Throw

Bar swings away = elbow See slide 9 for internal rotation

position, T spine posture or stretch, slide 13 for lats and See
restriction in lats slides 7 Thru 9 T Spine for T
Mobs, T Spine strengthening and
disassociation
 Strength Circuit as an Evaluation Tool

Total Body Bridge

Stretching
Lats & Pecs

Mobilizing Thoracic Spine

Strength Circuit as an Evaluation Tool

Lat stretch, keep scapular pin in

 Strength Circuit as an Evaluation Tool

Exercise / Problems Solution

Position

Muscle Lumbar sway = improper Do reverse Hypers to learn to

Snatch technique initiates motion with
upper body, iliacus weak,
weak extension & Kyphotic
posture
initiate with lower body & Iliacus
strengthening on wall slide 15.
See slides 7 Thru 9 for T Spine
Mobs, T Spine strengthening and
disassociation
 Strength Circuit as an Evaluation Tool

Iliacus Strengthening

Start With the Back Hold Leg At 90° And Then Go

Flat on The Wall Into A Lordic Posture While
Maintaining 90° Angle.
 Strength Circuit as an Evaluation Tool
Exercise / Problems Solution
Position

Squat A dysfunction is present if the 4 point kneeling test, with knees & feet
athlete complains of flexion- together the athlete rocks back
related symptoms in the maintaining a long shallow lordosis.
lumbar spine; if they flex at Maintained lordosis until 120 degrees
the spine before 120° hips of hip flexion as the athlete moves
when squatting = restriction in backward. If they fail test, repeat test
posterior fibers of the IT band with knees apart. If they pass then
that insert into the glut max or stretch posterior fibers of the IT band.
lack of lumbar control. Fail test with knees apart, improve
lumbar control
 Strength Circuit as an Evaluation Tool
Four Point Kneeling Test With Feet & Knees Together

Failed, Flexed Lumbar

Four Point Kneeling Stretch For Posterior Fibers Of The IT Band. Must
Have An Increased Lumbar Lordosis To Stretch Posterior Fibers.

Must Maintain Lordosis

 Strength Circuit as an Evaluation Tool
Exercise / Problems Solution
Position

Squat Asymmetry on all four test shift Check for asymmetry by placing
to a side = possible restriction your hands on PSIS. If they lack
in sacrum/pelvis symmetry they will shift to one
side or favor one side while
squatting. Hook leg of the side of
the PSIS that was high over the
other foot and sit back.

Asymmetry when squatting = Stretch or mobilize the restriction

restriction in ankle, hips or in ankle, hips or adductors
adductors
 Strength Circuit as an Evaluation Tool
Hook Leg Of The Side Of The PSIS That Was High Over
The Other Foot And Sit Back.
 Strength Circuit as an Evaluation Tool

Exercise / Problems Solution

Position

Squat Excessive outward foot Mobilize external hip rotators,

rotation = restriction motion in slippery squats
external rotation of hip

Knees coming in = weak Stretch and strengthen abductors

abductors
Strength Circuit as an Evaluation Tool

Mobilize Hip Rotators On Foam Roller

 Strength Circuit as an Evaluation Tool

Exercise / Problems Solution

Position

Squat Lack of squat depth = Holding on to pole squat. Depth

restriction Achilles, gastroc, improves, then stretch Achilles,
quads and superficial glute gastroc and quads
max

Depth does not improve = Mobilize external hip rotators.

then the restriction is in the Wall squats with ball or foam roll
hips good in both cases
 Strength Circuit as an Evaluation Tool

Squat, Pushing Hips Forward And Knees Out At The

Bottom. Knee and feet together for glute max/ITB
 Strength Circuit as an Evaluation Tool

Exercise Problems Solution

Position

Press Press Bar to front = Tight Stretch pectorals and lats,

pectorals & Lats

Same as above. See slide 7 thru

Lumbar sway = poor mobility
9 for T spine Mobs,
in the thoracic spine,
strengthening and disassociation.
restriction in lats or can’t
See slide 13 for lats, shoulder
disassociate the thoracic
and slide 15 for spine Iliacus
spine from the lumbar spine
strengthening on wall.
Strength Circuit as an Evaluation Tool

Pectoral Stretch
 Strength Circuit as an Evaluation Tool

Exercise / Problems Solution

Position

Bent Over Shoulder round = lacks All scapula strengthening

Row scapular control

Can't maintain proper posture See Slides 7 thru 9 for T Spine

at T spine = mobs, strengthening and
disassociation

Lose posture after a few reps Test the superman. If Upper body
= strength endurance fails first then do back ext. If Lower
body fails first then do rev back ext
Strength Circuit as an Evaluation Tool

Superman
 Barbell Strength Circuit Variations
Front Squat To Press (You Can Do Muscle Clean, Instead Of Row If
Using Front Squat To Press)

Lunge To A Press
 Applying Strength Circuit To Training
Beginning Level Intermediate Level Advanced Level

Athletes with deficiency Athletes who aren’t deficient Can do Strength

That prevents them from
doing the complex should
first correct the deficiency
and start training with a
body weight circuit.
can begin training using the
Strength Circuit. They should
continue to make it their priority
until a Male Athletes can do
the Strength Circuit with 40%
of their body weight for three
sets & Female Athletes 30% of
their body weight for three sets.
Circuit and can pass
the norms. Can start
training with basic
strength exercise i.e.
squats, pulls/rdls
and pressing and
tech for Olympic
movement
 Barbell Strength Circuit Teaching Progression

– All exercises are at first, taught separately

– Teach the row and muscle snatch from a standing upright
position while the athlete is still learning the correct form for the
hang position
– When the female's can do 20 percent of their body weight and
the male's 30 percent body weight for each exercise individually
for 3 sets of 6, then, at this point, sequence all the exercises
together
Barbell Strength Circuit Variations

Press From Lunge Position

 Dumbbell Strength Circuit

Dumbbell Upright Row From Hang

Dumbbell Muscle Snatch From Hang

Dumbbell Strength Circuit
Dumbbell Squat To Press

Dumbbell Bent Over Row

Dumbbell Strength Circuit Variations

Dumbbell Presses From A Split

Dumbbell Lunge To A Press