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Developing A Training Progression For Juniors By Al Vermeil. ACKNOWLEDGMENTS. My Family All the coaches, sports medicine, and sports scientists who were kind enough to share their knowledge with me

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Developing A Training Progression For Juniors By Al Vermeil


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    1. Developing A Training Progression For Juniors By Al Vermeil

    2. ACKNOWLEDGMENTS • My Family • All the coaches, sports medicine, and sports • scientists who were kind enough to share their knowledge with me • All of the athletes I’ve coached, professional & Especially My High School Football Players • Chuck Cook Golf Teaching Professional #5 • Dr. Greg Rose And David PhillipsDirectors Of The Titleist Performance Institute • Bill Walsh, Jerry Krause & Jerry Reinsdorf • Lima Hennessy PhD.

    3. Coach Bill Wood: The Man Who Gave Me My First Training Program And Taught Me How To Lift Weights

    4. ACKNOWLEDGMENTS My Son Lance Vermeil

    5. Coaching my son Lance was the single greatest learning and coaching experience of my coaching career. He was a talented dedicated athlete who excelled at sprinting and Olympic Weight Lifting. This experience gave me a better understanding of how speed and strength training work together. Because I saw him everyday, it gave me feed back on the positive and negative aspects of my training plan. I was coaching someone who was training year round and was competing in both sports. This is vastly different because your daily training is an exact measure of your competitive readiness. This is physically and emotionally different then training a team sport athlete. I had to seek a greater knowledge, which made me more proficient. Many of the things that are stated in this presentation are a direct result of that experience. I will always be deeply appreciative of my son's efforts, and patience, and thankful for the time we spent together

    6. TESTING AND EVALUATION Testing Gives Your Program Direction And Insight Into The Athlete, Without it, it's Like Driving Blind

    7. Managing The Window Of Opportunity • Specializing in a specific sport too soon Can Limit Development for The Following Reasons: • May cause Over Use Injuries • Create Imbalances' • Limit of Motor Skills, And Physical Development • Creates Undo Pressure And Expectations • The Sport They Excel At Between the ages of 7-15 May Change Due To The Maturation Process • Can Deny A Normal Childhood Experience • Can Cause Burn Out • Play Two Sports Until College Or 18

    8. Various Sports’ That Contribute To Athlete Development

    9. Track And Field

    10. Critical Time To Initiate Force In Team Sport Skill Potential Training Adaptations Maximum Strength RFD Untrained Athlete Heavy Resistance Strength Trained Athlete RFD Explosive Ballistic Strength Trained Athlete RFD Force at 200 m/s Untrained Maximum RFD Starting Strength Sprinting/Plyo Sec Pull 200 500 Time in m/s Adapted From Kraemer W. & Newton R. Training Vertical Jump" Sports Science Exchange #53-Volume 7(1994) Number 6 Gatorade Sport Science Institute

    11. The Window Of Opportunity • Increases in the size of bone seem to require a foundation period of training where the loadings are Not Too High so potential injuries may be avoided • The program must allow an appropriate period for Structural Adjustments within the body for tendons, ligaments and bone so the potential for injuries to these areas, in younger athletes in particular, may be minimized Bourne, G • Establishing a great training base as the body maturesis like a savings account, the sooner you start,the greater the return over a life time

    12. The Window Of Opportunity • Their bodies are very malleable and their nervous system, is like putty, There Is A Lower Influence Of Genetics On The Training Outcome • Aging decreases type II muscle fibers • When they are prepared to use heaver loads, it’s imperative to hypertrophy using 80%> of max loads 2-6 reps for lifts and do explosive ballistic exercise, when the body is so receptive to change • These muscle fibers with age will be lost over time • From 15-19 the fear is not losing these fibers but rather having them go untrained and not optimized in their form, function and resistance to injury during this optimum period of time From Personal Communication With W. Kraemer PhD

    13. The Window Of Opportunity • Teens thru 20s have all of the endocrine and other system’s at the height of vitality • It’s Imperative To Take Advantage Of This • To Train and develop skill, strength, power and speed • Breakdown • Repair And Remodel Muscle And Connective Tissue   • Training elevates, the level of function to a higher level for young people the years before 21 • Peak bone mass that they will carry the rest of their life • This is especially important for women • From my experience working with 12-21 year olds I observed these positive changes & I have also seen the negative results, that are irreversible From Personal Communication With W. Kraemer PhD

    14. Training Program Outline • There Can Be A Big Difference Between Chorological Age And Physiology Age • The following are examples of program out lines for the off season • They are not absolute, just guidelines • The order of training follows a logical progression and I would recommend not to alter it • You may have to adjust time according to athletes’ other commitments

    15. TRAINING METHODS HIERARCHY Speed 1. Accelerations2. Absolute3. Specific -Sleds, Hill, Sprints -In-Outs -Change Direction -Short Jumps, & Lifting -Down Hill (Speed Strength) Explosive Strength / Elastic Reactive Strength 1. Starting2. Explosive3. Elastic -Sn & CL Mid Thigh -Olympic Lift -Jumps, Hops PP & PK W/Pause -Medicine Ball -Bounds & In-Depth Strength 1. Maximum/relative2. Eccentric3. Static -Squats, Pressing -70-85% 6 sec down -Hang Cl & SN -& Pulling 80%> -Jumps -Halting Pulls Work Capacity 1. Rehabilitation2. Body composition3. Joint mobility -Injury specific -Nutrition; Work ethic -Dynamic Exercises 4. Strength endurance5. Stability6. Aerobic -Strength circuit -Local, Global Low Load, Core Strength -Tempo -Body Weight Circuit -Core Stab. High Load Rotation Control -Med Ball

    16. Training Progression By Age

    17. Training Methods For Ages 8-12

    18. Training Methods For Ages 8-12 Body Weight Strength Exercises For Those 10 Year Old Who Are Proficient At The Body Circuit Weight You May Use A Stick Or Very Light Bars (5-10#) For Teaching Strength Circuit And Olympic Lifting Technique

    19. Training Methods For Ages 8-12 • Body weight exercise • Once they can perform the body circuit of 6-10 exercise easily you can increase intensity for 11-12 olds youmay add 5-10 lbs weight belt or vest to increase intensity on some exercise • For 11-12 years olds you can also start to teach the strength circuit with 10-15% of their body weight • The development of the tendons and ligaments is slower than muscle development, so don’t be in A rush to add resistance

    20. Training Methods For Ages 8-12 • Medicine ball tempo (make it game/relay) • Do 10-20 medicine ball throws, run 15-30 yds at A moderate pace then repeat the process 9 more times to complete the set. Rest 3 minutes between sets. Do between 2-3 set • First learn to do the throws correctly before combining with the runs • Medicine ball will develop the core & the running will train their cardio vascular system • This is better then doing A lot of slow long distance running

    21. Weekly Schedule For Ages 8-12

    22. Norms are only A guide line, there are no absolutes. • One athlete may progress faster than another. • They should progress at their own rate • You can't rush the process. • They should be able to pass these norms with proper technique and no pain or undue stress.

    23. MED BALL TEMPO: 2-4Lbs BALL 600 THROWS RUN 20 -30 YARDS BETWEEN EACH THROW 3 Sets Perform Basic Tumbling/Gymnastic & Low Level Jumps With No Joint Problems Body Weight Circuit 5 Trips Through 6-10 Exercises Body Weight Circuit Overhead Squat With Stick Strength Circuit With 10%-15% Of Their Own Body Weight By Age 11-12 Proper Technique Is Essential On All Exercises Norms For Ages 8-12 Should Pass Before Progressing To The Next Level

    24. Managing The Window Of Opportunity Skill & Physical Preparation Should Be Developed Simultaneously In Logical Progression Without Undo Psychological And Physiological Stress Especially In The Early Years 10-15! Physical Development Skill In the off-season don’t repeat the same trauma that as the sport Maturation Process Development Is Not Always Linear & Will Have Peaks & Valleys

    25. Training Methods For Ages12-15

    26. Strength Circuit For 12-15 Olds Up Right Row Muscle Snatch Good Morning Squat To A Press Bent Over Row Strength Circuit Norms For Males 40% of bodyweight For Females 30% of bodyweight Strength Training Methods Based On Ages 12-15

    27. When They Can Pass Strength Circuit with 40% of bodyweight for Males and 30% for Females They Can Start With 10% Above The Strength Circuit And Gradually Increasing Intensity Over Time, For The Strength Exercises Listed Below Warm Up With Strength Circuit Back Squats 3 Sets Of 6-10 reps Front Squats (Never More than 4 Reps) Pressing 3 Sets Of 6-10 reps RDLS, Single Leg Rdls & Pulls(Never More than 6 Reps) Lunges Or Single Squats Or Steps Ups 3 Sets Of 4-6 Back Extension Or Reverse Hypers 3x10 Learn Proper Technique For Explosive Strength Power Snatch, Clean, And Push Press Strength Training Methods Based On Ages 12-15

    28. Training Methods For Ages 12-15 • Running/Cardio • Depending on age and strength level • Tempo Runs start at 60% up 75% of maximum speed for given distance • Speed • Short Sprints and running drills when strong enough to maintain proper body position • Tumbling/Gymnastic • Marshall Arts • Games

    29. General Conditioning • Med Ball throws 300 -600 • Male 4-6 lbs • Female 3-5 lbs • Sample Tempo Workouts • Recovery 50 yard walk between runs and 150 yard walk between sets • Use 50 to 80 Yds for tempo runs with 12 to 14 years olds

    30. Weekly Schedule For Ages 12-13

    31. Weekly Schedule For Ages 14-15

    32. Weekly Schedule For Four Day Program For Ages14-15

    33. Med Ball 800 Throws Females 3-5 And Males 4-6 Lbs Ball Tempo 1000-2000 Yds OR Med Ball Tempo Med Ball 600 Throws Run 30-50 Yards Between Each Throw Norms For Ages 12-15 Should Pass Before Progressing To The Next Level • Perform Basic Skills • Continue To Improve Basic Tumbling/Gymnastic • Continue Playing Various Sports • High Load Stability (See Appendix) • Explosive Propulsion Test • Rapid A Switch • Lunge & Lean Test

    34. Reverse Hypers 2X20 Maintaining A Neutral Spine Strength Circuit Percentage Based On Their Own Body Weight BB= Barbell DB= Dumbbell % Total Weight For Both DBs Females 3 Sets With BB 30%-40% Or DB 25%-35% Squat And Clean Pull & RDL 80% Of Body Weight x5 Males 3 Sets With BB 40%-50% Or DB 30%-40% Squat And Clean Pull & RDL Of Body Weight x5 Norms Age 14-15: Must Pass Before Progressing To The Next Level

    35. Adaptation Of C Francis’ Speed Continuum & The Dominate Training Methods To The Specific Distances 10-20 Yds Explosive Weights Smaller Amplitude Power Jumps w/larger Amplitude Multiple Jumps: i.e. Repeat Long Jump & Bounds Med Ball Throws W/Jps & Sprints Contrasting Sprints 20-30 Yds Elastic Strength Jumps With Smaller Amplitude: i.e. Hurdle & Box Jps Contrasting Sprints In-Outs

    36. How The Speed Continuum Applies To Sports Transitions, From Explosive Strength/Starting Strength To Elastic Strength Football Linemen, Basketball 4 & 5 and Hockey Adapted From Charlie Francis Basketball 1Thru 3 and Some 4’s Football RB & LBs DBs, Receivers, Special Teams & Two, Baseball, Softball, Soccer, and Field Hockey

    37. Dailey Volumes Guidelines Specific To The Distances 10-20 Yds Explosive Speed 150-250 Jumps Elastic 20-60 Contacts Explosive Multiple Jumps 20-40 Explosive Med Ball Throws 20-40 Olympic Lift 15-40 Reps Strength 30-60 Reps 20-30 Yds Elastic Strength Speed 180-300 Jumps Elastic 30-60 Contacts Explosive Multiple Jumps 20-30 Explosive Med Ball Throws 20-30 Olympic Lift 15-25 Reps Strength 25-40 Reps

    38. Program For Age 16+: 0-20 Priority Strength & Explosive Strength (See “Speed Continuum” For Training Methods & Daily Volumes Guidelines )

    39. Greater Strength and Explosive Strength Emphasis(See “Speed Continuum” For Training Methods & Daily Volumes Guidelines)

    40. First Two Weeks Transition into0-20Priority Strength & Explosive Strength (See “Speed Continuum” For Training Methods & Daily Volumes Guidelines)

    41. Weeks 3 & 4: Transition into10-30Priority Strength & Explosive Strength (See “Speed Continuum” For Training Methods & Daily Volumes Guidelines)

    42. First Two Weeks: Transition into0-30+Priority Elastic Strength & Speed (See “Speed Continuum” For Training Methods & Daily Volumes Guidelines)

    43. Weeks 3 & 4: Transition into0-30+Priority Elastic Strength & Speed (See “Speed Continuum” For Training Methods & Daily Volumes Guidelines)

    44. 30+ Yards Speed Training & Sports Conditioning Circuit Priority Elastic Strength & Speed (See “Speed Continuum” For Training Methods & Daily Volumes Guidelines)

    45. Two Weeks Preseason Sports Conditioning Circuit Priority Sports Preparedness (See “Speed Continuum” For Training Methods & Daily Volumes Guidelines)

    46. In-Season Schedule For Age16+:

    47. Before Using These Norms They Must Have A Sufficient Period Of Training • At Least One Year Of Intense Training (16 Years Old>.This Doesn't Include The Earlier Training Preparation Done With Less Intensity • Many Times These Imbalances Will Balance Them Self Out Over Time. • Utilize The Norms On Following Two Slides To Help Guide The Training Process • These Norms Will Help You Identify The Quality That Most Adversely Affects Their Athletic Ability And Make Adjustments Necessary To Their Program

    48. Explosive Power Power Snatch 40%-45% Of Back Sq Or 1 Arm Dumbbell Power Snatch 10%-15% Of Back Sq Power Clean 45%-55% Of Back Sq Vertical Jump 13-18 Inches Med Ball Throws 2K Sit Up 16'> Chest Pass 16'> Rotational 2 Norms For Female To Achieve By Age 18 With 3 Years Of Training Strength Front Squat 100-125% x 1-3 Of Body Wt Back Squat 125-150% x 1-3 Of Body Wt Clean Pull From Below Knee 60%x 3 Of Back Squat Press 1 x 50%-70% Of Body Wt Speed 20 Yds. 3.6< 40 Yds. 5.6< • If Using Front squat Then add %15 To Their Max For Females • Then you can use the same % that are listed for Power Snatch and Power Clean

    49. Strength Front Squat 125-160% x 1-3 Of Body Wt Or Back Squat 150-200% x 1-3 Of Body Wt Clean Pull From Below Knee 80%x 3 Of Back Squat Bench Press-USA 1 x 125%+ Of Body Wt Ireland – Real Athletes – Press 90-100% body weight Explosive Power Power Snatch 50%-55% Of Back Sq Or 1 Arm Dumbbell Power Snatch 15%-20% Of Back Sq Power Clean 65%-70% Of Back Sq Vertical Jump 21-26 Inches Med Ball Throws 4K Sit Up 17'> Chest Pass 17'> Rotational 28'> Norms For Males To Achieve By Age 18 With 3 Year Of Training Speed 20 Yds. <3.2 40 Yds. <5.0 • If Your Using Front squat Then add 20% Their Max For Males • Then you can use the same % that are listed for Power Snatch and Power Clean