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Step Out of the Box: A Non-Traditional Approach To Strength Training

Step Out of the Box: A Non-Traditional Approach To Strength Training. Gary Schofield, Jr. ATC/L, CSCS Director of Sports Performance Quality Sports Training, LLC @ Wellness Performance Institute Head Strength & Speed Coach Greater Atlanta Christian School.

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Step Out of the Box: A Non-Traditional Approach To Strength Training

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  1. Step Out of the Box:A Non-Traditional Approach To Strength Training Gary Schofield, Jr. ATC/L, CSCS Director of Sports Performance Quality Sports Training, LLC @ Wellness Performance Institute Head Strength & Speed Coach Greater Atlanta Christian School

  2. “Ill give you credit for two weeks and after that, its my idea.” Peter Friesen Head Athletic Trainer Head Strength & Conditioning Coach Carolina Hurricanes (NHL)

  3. What this talk is and what it is not! • It is NOT about… “Functional Training” vs Weight Training • It is NOT about… how to make your workouts more “Sport Specific” • It is about… how to have a Functional Program • It is about… developing athletes NOT players

  4. Athletic Development Principles • “Performance Paradigm” • Multi Dimensional • Multi Planar • Integrated NOT Isolated • Functional Emphasis

  5. Athletic Development Program • Dynamic Warm-Up • Core Stabilization • Neuromuscular Stabilization (Balance) • Reactive Neuromuscular (Power) • Speed & Agility • Integrated Strength Training • Warm Down • Periodization (How to put it together) • Testing & Evaluation (How to measure it) • Additional Components

  6. Strength Modules Hurdles Movements Conditioning Modules Straight Ahead Speed Lateral Speed & Agility Dynamic Warm Up

  7. Core Stabilization • Abdominal • Low Back • Hips/Pelvis

  8. Integrated Strength Training Speed-Strength Workout Explosive-Strength Workout Maximal Strength Workout Strength-Endurance Workout

  9. Speed Strength The ability of the neuromuscular system to produce the greatest possible force in the shortest possible time (Clark 2001) Timed Lifting: complete # reps in certain time Total Body: Snatch (Variations) Teaching Progressions, Hang Snatch, DB Snatch Upper Body: Push Press (Variations) Push Press, DB Push Press, Alt DB Push Press Rotational: Plate Rotations (Variations) Plate Twists, Plate Rotations, SB Plate Rotations Lower Body Superset: Quad (lunge-step up-sls) Ham (GH-RH-SB)

  10. Speed-Strength Exercise(Snatch Lifts)

  11. Explosive Strength The ability to develop a sharp rise in force production once a movement pattern has been initiated. (Clark 2001) Complex Lifting: Plyo & Neuro Total Body: Clean (Variations) Clean Deadlift, Rack Cleans, Clean – Hang & Power Upper Body: Incline Bench Press (Variations) Incline Bench, DB Incline, Banded Inclines Lower Body: Front Squat (Variations) DB Front Squat, Front Squat, Chain Front Squat Upper Body: CG Bench Press (Board Presses) 5, 3, 1-Board Press, Chain, Mini Band

  12. Explosive Strength Exercise(Clean Lifts)

  13. Maximal Strength The maximal force that an individual’s muscle can produce in a single voluntary effort, regardless of the rate of force production. (Clark 2001) Standard and Conjugate Periodization Total Body: Deadlift (Variations) Clean Deadlift, Rack Cleans, Clean – Hang & Power Upper Body: Bench Press (Variations) Incline Bench, DB Incline, Banded Inclines Lower Body: Parallel Squat (Variations) DB Front Squat, Front Squat, Chain Front Squat Upper Body Superset: UB Push UB Pull

  14. Maximal Strength Exercise(Squat Lifts)

  15. Strength Endurance The ability to produce and maintain force over a prolonged period of time. (Clark 2001) Circuit Day Upper Body: Shoulder Circuits Lower Body: Leg Burners -OR- Rep Day Upper Body Push: Bench Repout Program Upper Body Pulls: Horizontal Pullups x 100 reps Lower Body Push: Rhythm Squats Lower Body Pulls: Glute/Ham x 100 reps

  16. Work Capacity Exercise Leg Circuits “Burners” Shoulder Circuits “Plate Drills”

  17. Warm Down Static Stretching (Daily Dozen) Self Myofascial Massage (SMFM)

  18. Quality Sports TrainingAthletic Development Program “Where the player becomes an athlete” www.getfaster.org Contact Info: Curt Bazemore PT, ATC/L President/Director of Sports Therapy Office: 770-638-1557 Cell: 678-898-3442 Email: cbazemore@getfaster.org Gary Schofield Jr. ATC/L, CSCS VP/Director of Sports Performance Office: 770-638-1557 Cell: 678-898-3440 Email: gschofield@getfaster.org QST @ Wellness Performance Center 1075 J-1 Satellite Blvd Suite 100 Suwanee, Ga 30518 QST-Snellville 2140 McGhee Road Suite A Snellville, Ga 30078

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