Key s to a successful program
Download
1 / 13

KEY S TO A SUCCESSFUL PROGRAM - PowerPoint PPT Presentation


  • 151 Views
  • Updated On :

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

loader
I am the owner, or an agent authorized to act on behalf of the owner, of the copyrighted work described.
capcha
Download Presentation

PowerPoint Slideshow about 'KEY S TO A SUCCESSFUL PROGRAM' - ura


An Image/Link below is provided (as is) to download presentation

Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author.While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server.


- - - - - - - - - - - - - - - - - - - - - - - - - - E N D - - - - - - - - - - - - - - - - - - - - - - - - - -
Presentation Transcript
Key s to a successful program l.jpg
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 l.jpg
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)



Needs analysis l.jpg
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 l.jpg
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 l.jpg
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


E xample 1 l ifting p rogram 4 day l.jpg
EXAMPLE 1: LIFTING PROGRAM – 4 DAY

WEDNESDAY IS A RECOVERY DAY


E xample 2 l ifting p rogram 4 d ay l.jpg
EXAMPLE 2: LIFTING PROGRAM – 4 DAY

WEDNESDAY IS A RECOVERY DAY

Robb Rodgers


E xample 3 l ifting p rogram 3 d ay l.jpg
EXAMPLE 3: LIFTING PROGRAM – 3 DAY


E xample 1 r unning p rogram 4 day l.jpg
EXAMPLE 1: RUNNING PROGRAM – 4 DAY

**TEAM STRETCH POST-WORKOUT


E xample 2 r unning p rogram 4 day l.jpg
EXAMPLE 2: RUNNING PROGRAM – 4 DAY

**TEAM STRETCH POST-WORKOUT


Night of champions l.jpg
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 l.jpg
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)


ad