michael doscher ms cscs cp sccc head speed strength conditioning coach l.
Download
Skip this Video
Loading SlideShow in 5 Seconds..
Michael Doscher, MS, CSCS-CP, SCCC Head Speed/Strength & Conditioning Coach PowerPoint Presentation
Download Presentation
Michael Doscher, MS, CSCS-CP, SCCC Head Speed/Strength & Conditioning Coach

Loading in 2 Seconds...

play fullscreen
1 / 26

Michael Doscher, MS, CSCS-CP, SCCC Head Speed/Strength & Conditioning Coach - PowerPoint PPT Presentation


  • 252 Views
  • Uploaded on

Michael Doscher, MS, CSCS-CP, SCCC Head Speed/Strength & Conditioning Coach. Valdosta State University 1500 North Patterson Street Valdosta, GA 31698 Work: 229-333-5846 Home: 229-253-9292 Cell: 229-630-6860 Email address: mdoscher@valdosta.edu.

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 'Michael Doscher, MS, CSCS-CP, SCCC Head Speed/Strength & Conditioning Coach' - ophrah


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
michael doscher ms cscs cp sccc head speed strength conditioning coach

Michael Doscher, MS, CSCS-CP, SCCCHead Speed/Strength & Conditioning Coach

Valdosta State University

1500 North Patterson Street

Valdosta, GA 31698

Work: 229-333-5846

Home: 229-253-9292

Cell: 229-630-6860

Email address: mdoscher@valdosta.edu

explosive training programs using olympic and plyometric exercises

EXPLOSIVE TRAINING PROGRAMS USING OLYMPIC AND PLYOMETRIC EXERCISES

APPLICATION AND PROGRAM DESIGN

my philosophy on olympic plyometric exercises
MY PHILOSOPHY ON OLYMPIC & PLYOMETRIC EXERCISES
  • Explosive and Olympic exercises are as safe as any other training exercises
  • Children of all ages already do some type of explosive type of exercise
  • Explosive and Olympic exercises can be taught at even a young age (3 - 5 years old)
  • All sports are based on explosion and speed
  • The most important part of any athletic training program
  • Technique is more important then weight
my philosophy continued
MY PHILOSOPHY CONTINUED
  • Movements are similar to the type of movement in sports ( Triple Extension/multi-Jointed )
  • Movement needed to do exercises simulates the time it takes to do the sport movement
  • Develops great stability and coordination in body
  • Builds self confidence and mental toughness
my philosophy continued5
MY PHILOSOPHY CONTINUED
  • Use Olympic & Plyometric exercises for power development and speed, not for max strength.
  • Never use as a “conditioning tool”
  • Keep in mind that you are training athletes not Olympic lifters
  • Be creative
application of olympic exercises
APPLICATION OF OLYMPIC EXERCISES
  • Olympic exercises
    • Use for all sports even distance sports
    • Keep training level and age of athlete in mind
    • Taught as a part/whole/part philosophy
    • Pick one or two exercises at beginner phase then progress
    • Exercises should be first in weight workout in early phases
    • Progress as technique improves
    • Triple extension and speed of movement is key
    • Start with bars then move to D.B.
    • Start with two legs and arms, progress to one leg or one arm
    • Work up to combination of one leg, one arm or alternating
types of olympic exercises
TYPES OF OLYMPIC EXERCISES
  • 2 point clean & snatch
  • 3 point clean & snatch
  • Olympic clean & snatch
  • Power clean & snatch
  • Hang clean & snatch
  • Clean & snatch jump shrug
  • Clean & snatch high pulls
  • Rack cleans & snatch from different levels
  • All the cleans & snatch with D.B.
  • All the cleans & snatch with one leg
  • All the cleans & snatch with a combination
  • Push press & push jerks
  • All the pushes with D.B.
  • All the pushes with one leg
  • All the pushes with a combination
application of plyometric exercises
APPLICATION OF PLYOMETRIC EXERCISES
  • Plyometric exercises
    • Great for all sports
    • Done first in workout order in beginning training programs
    • Keep training level and age of athlete in mind
    • Basic strength levels must be reached, to move up in plyometric exercises
    • Do not use as conditioning
    • Good landing mechanics is a major emphasis
    • Start with low impact and progress as learning and training abilities improve
    • Should be done separate at first, from weight workout
    • Use body weight first, then progress to equipment as skill level improves
types of plyometric explosive exercises legs
TYPES OF PLYOMETRIC & EXPLOSIVE EXERCISES – LEGS
  • Legs
    • Pogo jumps
    • Squat jumps
    • Split jumps
    • Scissor jumps
    • Rocket jumps
    • Star jumps
    • Hops
    • Bounding
    • One leg hops
    • Depth jumps
    • Hurdle jumps
    • Standing long jumps
    • Knee tuck jumps
    • Med ball throw and sprint
    • Much more
types of plyometric explosive exercises trunk
TYPES OF PLYOMETRIC & EXPLOSIVE EXERCISES - TRUNK
  • Trunk
    • Med ball twist
    • Med ball over under
    • Wood chops
    • Diagonal wood chops
    • Shovel toss
    • Twist & toss
    • Med ball throws
    • Floor kick ups
    • Leg toss
types of plyometric explosive exercises upper body
TYPES OF PLYOMETRIC & EXPLOSIVE EXERCISES – UPPER BODY
  • Upper body
    • Chest passes
    • Sit up & throws
    • One arm throws
    • Heavy bag jams
    • Band presses
    • Bench throws
    • Clap push ups
    • Box drop push ups
types of training methods
TYPES OF TRAINING METHODS
  • Individual training
    • Olympic lifts only
    • Plyometric exercises only
  • Combination training
    • Train both Olympic and Plyometric exercises during two different training sessions
  • Complex training
    • Train both Olympic and Plyometric exercises during the same training session
  • Complex circuit exercises
    • A series of Olympic and/or Plyometric exercises coupled together to form a set
examples of training methods
EXAMPLES OF TRAINING METHODS
  • Individual
    • Olympic
      • Day 1
        • Clean & jerk, snatch high pulls, clean jump shrugs
      • Day 2
        • Snatch, clean pulls from blocks, push press
      • Day 3
        • Clean, snatch jump shrugs from floor, push jerk
examples of training methods20
EXAMPLES OF TRAINING METHODS
  • Combination training
    • Day 1
      • Training session 1
        • Pogo jumps, knee tuck jumps, scissor jumps
      • Training session 2
        • Clean, snatch high pulls, push press
    • Day 2
      • Training session 1
        • Squat jumps, split jumps, side hops
      • Training session 2
        • Snatch, Olympic clean, block snatch jump shrugs
    • Day 3
      • Training session 1
        • Rockets, bounding, power skips, long jumps
      • Training session 2
        • Olympic clean & jerk, rack cleans, hang snatch
examples of training methods21
EXAMPLES OF TRAINING METHODS
  • Complex training
    • Day 1
      • Hang clean & jerk/squat jumps, Olympic snatch/star jumps, push press/med ball throws
    • Day 2
      • Hang snatch/box jumps, rack clean pulls/hurdle jumps, split push press/scissor jumps
    • Day 3
      • Power clean/long jumps, Olympic snatch/med ball star jump throw, split push jerk/split jumps
types of training methods22
TYPES OF TRAINING METHODS
  • Complex circuits exercises
    • Complex 1
      • Clean, snatch, front squat press, good morning, back squat press, bent over row
    • Complex 2
      • Full squat, ½ squat to press, ¼ squat jump
    • Complex 3
      • D.B. clean high pulls, D.B. snatch, D.B. squat split press, D.B. RDL, D.B. bent over row
    • Complex 4
      • Snatch, snatch squat, push jerk, squat jumps, good morning
final thoughts
FINAL THOUGHTS
  • Both training methods are essential in the development of peak athletic performance
  • Technique is more important then weight
  • Athletes progress at different levels, try to individualize as much as possible especially at the beginner and advance levels
  • Be creative and train hard
references
REFERENCES
  • High Power Plyometrics, James Radcliffe & Robert Farentinos
  • Explosive Power & Strength, Donald Chu
  • Several articles from Pure Power Magazine
  • Explosive Exercise: Theoretical & Practical Aspects, NSCA National Conference Pre - Conference Symposium, 2000
  • Programming article, Ian Moir
  • Periodization Training for Sports, Tudor Bompa
  • Jumping into Plyometrics, Donald Chu
thanks to
THANKS TO
  • My family
  • NSCA Georgia Chapter
  • All my coaches & athletes I have worked with and trained
  • Dan Austin
  • Mark Philippi
  • Al Miller
  • All other coaches that have helped me along the way
  • Debi Frocks – chief editor
questions

QUESTIONS?

THANK YOU