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7/29/2019 Daily Weekly Monthly Yearly Plannning of Strength Plans
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The Daily, Weekly, Monthly & Yearly
Planning of Your High SchoolFootball Strength Training Program
University of Minnesota Head
Strength and Conditioning CoachCal Dietz, M.Ed. dietz011@umn.edu
21 Big Ten/WHCA Titles10 National Championships
Over 300 All-Americans2
mailto:dietz011@umn.edumailto:dietz011@umn.edu7/29/2019 Daily Weekly Monthly Yearly Plannning of Strength Plans
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These Methods Can Be Used In
Many Different WaysThe only bad program is one that does not change
The success of the program depends on constantchange
Daily, Weekly, Monthly, and Yearly
New stimuli must be given to the athlete at varioustimes during the season
This is not to be mistaken for simply returning to
previous stimuliYou must come up with novel ways of stimulatingand stressing your athletes in order to spur changefor the better
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Key Factors For
Successful Programming
High Volume High Intensity
High Frequency High Expectations
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Organizing Training
Training session and days
A single workout or practice session
For most, this is the same as the training day
For advanced athletes, several sessions may comprise a day Training week
A series of several training days together Train 5 to 6 Days
Training month A series of several training weeks
Often organized towards a common goal
Training year
A collection of training months with different or similar goalsthat work towards the overall performance goal for the year
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Training Session Example:
Monday - Day 11) Complete a proper dynamic warm prior to any activity
2) Choose from a list ofDynamic Warm Ups.3) Choose a type ofAgility Drill or Ladder Drill
4) Complete aStrength Programor Adaptability
Program, this can be yours or one from XLathlete5) Choose a football specificPrehab workout
6) Complete aCore Training Session and/or aStretchingWorkout
7) Drink a post activity exercise drink likeChocolate Milk
1) Complete a proper dynamic warm prior to any activity
2) Choose from a list ofDynamic Warm Ups.3) Choose a type ofAgility Drill or Ladder Drill
4) Complete aStrength Programor Adaptability
Program, this can be yours or one from XLathlete5) Choose a football specificPrehab workout
6) Complete aCore Training Session and/or aStretchingWorkout
7) Drink a post activity exercise drink likeChocolate Milk
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http://www.xlathlete.com/browse_drills.jsp?sport_program_id=57&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp;jsessionid=81FC8E06468331F6F18764296AE06802?sport_program_id=65&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=66&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_admin.jsp?browse_kind=4http://www.xlathlete.com/browse_drills.jsp?sport_program_id=67&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=67&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=60&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=29&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=99&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=99&browse_sport_id=19&drill_type=0http://www.xlathlete.com/view_drill.jsp?drill_id=583&browse_sport_program_id=86&drill_type=1http://www.xlathlete.com/browse_drills.jsp?sport_program_id=57&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp;jsessionid=81FC8E06468331F6F18764296AE06802?sport_program_id=65&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=66&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_admin.jsp?browse_kind=4http://www.xlathlete.com/browse_drills.jsp?sport_program_id=67&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=67&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=60&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=29&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=99&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=99&browse_sport_id=19&drill_type=0http://www.xlathlete.com/view_drill.jsp?drill_id=583&browse_sport_program_id=86&drill_type=1http://www.xlathlete.com/view_drill.jsp?drill_id=583&browse_sport_program_id=86&drill_type=1http://www.xlathlete.com/browse_drills.jsp?sport_program_id=99&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=99&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=29&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=60&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=67&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=67&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_admin.jsp?browse_kind=4http://www.xlathlete.com/browse_drills.jsp?sport_program_id=66&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp;jsessionid=81FC8E06468331F6F18764296AE06802?sport_program_id=65&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=57&browse_sport_id=19&drill_type=0http://www.xlathlete.com/view_drill.jsp?drill_id=583&browse_sport_program_id=86&drill_type=1http://www.xlathlete.com/browse_drills.jsp?sport_program_id=99&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=99&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=29&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=60&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=67&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=67&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_admin.jsp?browse_kind=4http://www.xlathlete.com/browse_drills.jsp?sport_program_id=66&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp;jsessionid=81FC8E06468331F6F18764296AE06802?sport_program_id=65&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=57&browse_sport_id=19&drill_type=07/29/2019 Daily Weekly Monthly Yearly Plannning of Strength Plans
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Training Session Example:
Tuesday - Day 2- Extra Day1) Complete a proper dynamic warm prior to any
activity2) Choose from a list ofDynamic Warm Ups3) Choose anAgility Drill to complete
4) Complete aGame Speed Conditioning Plan orGeneral Conditioning5) Complete aCore Rotational Training Session and/or
aStretching Workout6) Drink a post activity exercise drink likeChocolateMilk
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http://www.xlathlete.com/browse_drills.jsp?sport_program_id=118&browse_sport_id=33&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=65&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=53&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=53&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=120&browse_sport_id=33&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=53&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=99&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=99&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=29&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=99&browse_sport_id=19&drill_type=0http://www.xlathlete.com/view_drill.jsp?drill_id=583&browse_sport_program_id=86&drill_type=1http://www.xlathlete.com/view_drill.jsp?drill_id=583&browse_sport_program_id=86&drill_type=1http://www.xlathlete.com/view_drill.jsp?drill_id=583&browse_sport_program_id=86&drill_type=1http://www.xlathlete.com/view_drill.jsp?drill_id=583&browse_sport_program_id=86&drill_type=1http://www.xlathlete.com/view_drill.jsp?drill_id=583&browse_sport_program_id=86&drill_type=1http://www.xlathlete.com/browse_drills.jsp?sport_program_id=99&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=29&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=53&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=120&browse_sport_id=33&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=65&browse_sport_id=19&drill_type=0http://www.xlathlete.com/browse_drills.jsp?sport_program_id=118&browse_sport_id=33&drill_type=07/29/2019 Daily Weekly Monthly Yearly Plannning of Strength Plans
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In-Season and Off-Season:
Getting Started Dynamic Warm Up
Most effective way of preparing for training, practiceand competition
What it does
Increase blood flow
Increase body and muscular temperature
Improve kinesthetic awareness moving the arms andlegs across the midline
Injury prevention superior to static stretching
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Different Types of Warm Ups
Dynamic Running First - Start high and slow.
Dynamic Walking Second Best - 1 2 3
Dynamic Still Third Best - 1 2 3
Various types of warm ups provided on
XLATHLETE.com
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Cone Agility Drills
Develop speed and ability to change directionExamples
Helpful coaching pointsDo your drills in a competitive atmosphere
Run the drills fast and accurately
Take as few step as possible
Stay low keep your center of gravity (hips) low to
allow for effective and easy changes in directionSingle Leg Isometric Deadlift
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Ladder Drills
Common misconception: ladder drills train speed Ladder drillsdo not make an athlete faster
There is not enough intensity and force to stimulatechanges in neuromuscular velocity output
What they do:
Learn skill or pattern stay in good position.
Develop footwork awareness
Train the body to quickly adapt to uncertain orunknown situations (throw/catch balls simultaneously)
Include math problems to challenge the brain17
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Prehab Exercise
2 sets of 2 to 3ExercisesPaired
Examples
Balance Single Leg Squat (knees, quads, ACL)
Piston Squat With Band (knees, quads, ACL)
TKE (quads, prevention of tendonitis)4 Way Ankle Kicks(hips, glutes, groin)
3 Way Ham Press(hamstrings)
Cuban Press Figure 8(rotator cuff)
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http://www.xlathlete.com/browse_admin.jsp?browse_kind=2&sport_id=19&group_id=22http://www.xlathlete.com/view_exercise2.jsp;jsessionid=B205EE1A54B04BF8B4B11113D7561F54?exercise_id=365http://www.xlathlete.com/view_exercise2.jsp?exercise_id=836http://www.xlathlete.com/view_exercise2.jsp?exercise_id=835http://www.xlathlete.com/view_exercise2.jsp;jsessionid=B205EE1A54B04BF8B4B11113D7561F54?exercise_id=51http://www.xlathlete.com/view_exercise2.jsp;jsessionid=B205EE1A54B04BF8B4B11113D7561F54?exercise_id=401http://www.xlathlete.com/view_exercise2.jsp;jsessionid=B205EE1A54B04BF8B4B11113D7561F54?exercise_id=598http://www.xlathlete.com/view_exercise2.jsp;jsessionid=B205EE1A54B04BF8B4B11113D7561F54?exercise_id=341http://www.xlathlete.com/view_exercise2.jsp;jsessionid=B205EE1A54B04BF8B4B11113D7561F54?exercise_id=341http://www.xlathlete.com/view_exercise2.jsp;jsessionid=B205EE1A54B04BF8B4B11113D7561F54?exercise_id=598http://www.xlathlete.com/view_exercise2.jsp;jsessionid=B205EE1A54B04BF8B4B11113D7561F54?exercise_id=401http://www.xlathlete.com/view_exercise2.jsp;jsessionid=B205EE1A54B04BF8B4B11113D7561F54?exercise_id=51http://www.xlathlete.com/view_exercise2.jsp?exercise_id=835http://www.xlathlete.com/view_exercise2.jsp?exercise_id=836http://www.xlathlete.com/view_exercise2.jsp;jsessionid=B205EE1A54B04BF8B4B11113D7561F54?exercise_id=365http://www.xlathlete.com/browse_admin.jsp?browse_kind=2&sport_id=19&group_id=227/29/2019 Daily Weekly Monthly Yearly Plannning of Strength Plans
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Organizing The Training Session
Perform the most valuable exercises or those thatrequire coordination first
Three keys to follow
Do main sport exercises before assistance exercises
Dynamic, power-type drills before slow exercises
Cleans before squats
Exercise larger muscle groups before smaller ones
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Guidelines with Percentages and Reps
55% - 74% - Reps of 5 to 3 With Variables
75 % - 4 to 2 Out-of-season In-season 80 % - 4 to 1 Out-of-season In-season
85 % - 3 to 1 Out-of-season In-season 92 % - 2 to 1 Out-of-season In-season
Rule Number One ( Speed/ Quality )
Cluster Training-Set of 3 Reps (1+1+1) 10 Sec
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Guidelines with Percentages and Reps
Assisted lifts DB Bench
4 weeks @ 4 x 8 Range is 100 115Total weight lifted is 13,810 32 reps
Weeks- 1/ 3200- 2/ 3360- 3/ 3570- 4/ 3680 Preferred Week 1 4 x 8= 32, 2 4 x 6= 32, 3 3 x 7= 21, 4 3 x 6= 18
Range is 100 - 135
Weeks- 1/ 3200- 2/ 2640- 3/ 2520- 4/ 2430
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Football Specific Prehab
Groin
Pool Workouts
Shoulder Circuits
Scap Circuit
YWTL Circuit
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Why Refuel?
1. The nutrients found in 16 oz of flavoredmilk cannot be matched in other workoutproducts
2. Many of my athletes prefers chocolate milkover supplements
3. The ratio of carbohydrates to protein isideal for recovery after strenuous activity
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Chocolate Milk For Recovery
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1. Key nutrients and electrolytes for overallhealth such as Calcium, Vitamin D,Phosphorus, and Magnesium
2. Potassium helps with muscle contractionand the regulation of bodily fluids
3. B-Vitamins help convert food into energythat can be used by exercising muscles
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Chocolate Milk For Recovery
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Why Refuel?
1. It is important to drink chocolate milk
within a 30 minute window followingstrenuous activity
2. Improves body composition and recovery asresearch has shown
3. Chocolate milk is 90% water
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Chocolate Milk For Recovery
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1. Recovery is most important factor in
training2. Get boosters involved in buying process
3. Administration feels very comfortableabout milk
4. The cost is as effective as the product
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Chocolate Milk For Recovery
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Weekly Lifting Sessions
3 days a weekTotal body workouts each day Includes upper and lower body
Extra days includes other sports4 day split
2 days of lower body, 2 days of upper body Wednesday - extra day other sports
5 days a week
3 days of lower body, 2 days of upper bodySaturday includes other sports
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Weekly Lifting Sessions
It is helpful to vary training loads from day today and week to week
Rule of 60% for In-Season
The number of reps used during the in-
season should be about 60% of the numberof reps used on the out-of-season workout
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Combining four weeks of training towards onegoal (such as improving strength or increasingspeed) is convenient and effective
Basic Design 3-6 weeks hard training
1 week lighter training (download week) Allows for effective training and a recovery week
before the next month of training
During the light week, the athletes bodies can catchup to the training, rebuild, and adapt to a higher state
Organizing Monthly Training
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i i hl i i
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Training Cycles Possibilities1. 3-6 weeks hard training
2. 1 week lighter training (download week if needed)3. If 9 weeks of training is available- then break into 4
weeks cycles with a lift week in middle
Organizing Monthly Training
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O i i M hl T i i
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Training Cycles Possibilities
3 Day Per Week Body Part Training
1. Day 1 Medium Loading2. Day 2 Heavy Loading
3. Day 3 Light Loading High Reps Endurance
2 Day Per Week Body Part Training1. Day 1 Medium or Light Loading/Endurance
2. Day 2 Heavy Loading
Organizing Monthly Training
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O i i M thl T i i
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Working Various Motor Task
Organizing Monthly Training
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OrganizingYearlyTraining
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Several months of training towards a specificgoal makes training more effective
Goal would be to apply more stress over a longperiod of time
The type of stress that you want to apply in thebeginning is volume based
Organizing Yearly Training
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OrganizingYearlyTraining
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Off-Season Training Plan- Volume Plan
Organizing Yearly Training
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VariousMethodsFor
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Adaptability Training
Various Methods For
Increasing Volume
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VariousMethodsFor
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Conditioning - Week Build Up Plan
Stadium Walking Bare Foot Training Pool Workout
Tempo Running - 75% Below Top End Speed Metabolic Game Speed Conditioning Preview
Various Methods For
Increasing Volume
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Off Season BuildingOf
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Play other sports!
Improve ability to see plays develop and make plays Improve running and jumping abilities
Improve hand-eye coordination
Condition the athletes
Examples
Basketball, Russian Basketball, Trash Ball, Tennis,Racquetball, Volleyball, Table Tennis, Soccer
Off Season Building Of
Athletes
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Improving Performance
Explosive Strength Deficit Test
An effective way to decide if an athlete needs to
develop more strength (through strength training) ormore speed (through plyometric and explosive training)
To Develop Speed Strength Use 55% - 75% of 1-Repetition Maximum
To Develop Strength Use 80% - 95% of 1-Repetition Maximum
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Football Conditioning
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Football Conditioning
Metabolic Game Speed Conditioning Preview Decrease injuries
Very specific to football Interval Training Key to increasing fitness
levels
Intensity is key
Use speed or conditioning
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Human Performance:
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Two ways to get better
Increase strength Increase speed
Rate of Force Development A very important factor in explosive sports
The ability to develop force quickly
The development of maximum strength takes time
This is often much more time than the athlete has
Human Performance:
Current Practices
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CoreTraining
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Core Training
An important aspect of training often left out Rotational Movements for stabilization in running
Developing the ability to absorb and resist forcewith the core musculature
When making contact with an opponent, the core
must quickly tighten and absorb force, or the body willcrumble
Ways of training the core to absorb force
Oscillatory Box Push Up and Clap Push Ups or FastDrop Push up
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Questions?
Thank you for your interest!
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Refrences Brunner, Rick. & Tabachnik, Ben. Soviet Training Methods and Recovery Techniques, Soviet Press
1991
Gambetta, Vern. & Winckler, Gary. Sport Specific Speed, Gambetta Sports Systems Inc. 2001 Henson, Todd Maximum Velocity Mechanics, 2004 USATF Annual Meeting. Portland, OR Valdimir M. Zatsiorsky Ph.D. Science and Practice of Strength Training, Human Kinetics 1995 Winckler, Gary Starting and Acceleration Studying Speed as a Skill, Presentation 2006 Yessis, Michael, Ph.D. Soviet Sports Review, Published 1967-1994 Yessis, Michael, Ph.D. ExplosiveRunning, Contemporary Books 2000http://t-
mag.com/html/body_116patt.html Paul Chek Accommodating Resistance-How to use bands and chains to increase your max lifts by Dave
Tate West Side Barbell The effects of accommodating resistance training on the development of motor learning patterns
Ben Newby, Martyn Girvan, J ames Cato, Victoria University http://www.cbass.com/ANDERSON.HTM Supertraining Mel Siff 2003
http://t-mag.com/html/body_116patt.htmlhttp://t-mag.com/html/body_116patt.htmlhttp://t-mag.com/html/body_116patt.htmlhttp://www.cbass.com/ANDERSON.HTMhttp://www.cbass.com/ANDERSON.HTMhttp://t-mag.com/html/body_116patt.htmlhttp://t-mag.com/html/body_116patt.htmlRecommended