Coach J's Strength Program

8/14/2019 Coach J's Strength Program

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Coach J's Strength and Conditioning Program

"Compete"

Compete every second of every lift on every set for an entire workout and then leave the

weight room with no regrets

GENERAL INFORMATION

Design

The Strength and Conditioning Program design centers around:

1) MOVEMENT- to develop athletes with speed, quickness, and agility. This will beachieved through: a) Olympic Lifts; b) Plyometrics; c) Hip Flexibility; d) Dots and ConeDrills for foot quickness.

2) JACKET TEMPO-An intense level should be the first thing you notice when you enter the Tiger weight room, there is no sitting down, as the team moves through each exercisewith coach led counts and instructions. The goal is to create 2 / 3 / 4 guys, 200 lb clean,300 lb bench, 400 lb squat.

3 ) CORE- A strong, stabilizing core is necessary to transfer strength from the weightroom to the field.


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2) to increase the player's strength;

3) to increase the player's speed;

4) to increase the player's stamina;

5) to increase the player's knowledge of nutrition;

6) to increase the player's confidence; and,

7) to prevent injuries.

Team Off Season Objectives:

The Off Season Objectives are:

1) Mental Toughness;

2) Physical Strength and Quickness;

3) Intensity;

4) Unity.

Basic Lifts

The core lifts are:

1) Bench;


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4) Shoulder / Tricep Circuit;

5) Back / Bicep Circuit;

6) Good Morning;

7) Single Leg Squat;

8) Tricep Circuit;

9) Alternating DB Incline;

10) Explosive Plyo Step-ups;

11) Bent Over Rows;

12) Pull Ups.

Lifting Techniques and Explanations

Power Clean


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3 Consecutive sets till failure with 30 second rest intervals and a push up till failure set at

the end. Use 3 weights from heavy to light, make sure that you can do the first weight atleast 3 times.Example: 185, 135, 95 or 225, 185, 135 or 135, 115, 95

Bench Workout # 2

Strength Workout:1 X 121 X 101 X 81 X 61 X 4Take weight off each set, the goal is to complete all the reps.90 Second rest between sets

Tricep Circuit

Skull Crusher 10 times, Close Grip Bench 10 times, Push ups on Medicine Ball 10 times

Back / Bicep Circuit

Bent Over Rows 10 times, Rear Delt Raises 10 times, Barbell Curls 10 times

Shoulder CircuitDB Shoulder Press Seated 10 times, Front Raise and Punch 10 times, Skull Crushers 10times


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Explosive Plyo Step Ups


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Speed and Agility

40 Yard Dash

Pro Agility


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Hips TallTorso Upright

o Arm ActionRotate at Should not elbowEye to pocket

o Leg ActionToe UpOver opposite KneeStrike the Ground Below the hip

Speed WorkFirst Step no false step, shoulders lowWhen training speed, recovery is keykeep them freshWhen changing directions never plant your foot, keep your feet movingYour 4.4 40 time is a 4.7 if you dont run straight lines

Agility Training Coaching Points

When you backpedal, dont look back or lean back Change of Direction

o Lower your center of gravityo Minimize your steps

TESTING

Power Tests (1 Rep Max)

Power CleanBench


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Conditioning Program

Workout Program


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Mile High Conditioning Test


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As a student in the Center High School weight room I need to know,

understand, and abide by the following rules:(Please initial each rule)

General _____ The number one concern in the weight room is SAFETY. _____ Enter the weight room mentally and physically ready to work. _____ Proper attire must be worn while lifting. _____ There is absolutely no horseplay allowed in the weight room.

_____ Return all weights to their proper storage area after use. _____ Be aware of other lifters whom you are around. _____ Always use common sense. If you see potential danger, please report it. _____ No equipment is allowed outside of the weight room _____ Use appropriate language in the weightroom Technique

_____Breathe in and out on each repetition. _____ Never bounce, jerk the weight, or arch your back while lifting. _____ Only use the amount of weight you are prepared to lift properly. _____ Never attempt one shot lifts you have not trained for. Free weights

_____ Use collars on all Olympic bars.

_____ Do not drop or throw weights on the floor. _____ Unload bars (evenly) when you are finished with them. _____ Use a spotter with core lifts

Never get under the bar without a spotter


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Center Core Lift Weight Lifting Log Bench Lifter: __________________________ Week 13 X 3

3 Week 1b3 X 3

3 Week 53 X 3

3 Week 5b3 X 3

3 Week 93 X 3

3 Week 9b3 X 3

3

Date 3 Date 3 Date 3 Date 3 Date 3 Date 3

3+ 3+ 3+ 3+ 3+ 3+

Total Total Total Total Total Total

Week 25 X 5

5 Week 2b5 X 5

5 Week 65 X 5

5 Week 6b5 X 5

5 Week 105 X 5

5 Week 10b5 X 5

5


Weight 5 Weight 5 Weight 5 Weight 5 Weight 5 Wieght 5

5 5 5 5 5 5

5+ 5+ 5+ 5+ 5+ 5+


Week 35-4-3-2-1

5 Week 3b5-4-3-2-1

5 Week 75-4-3-2-1

5 Week 7b5-4-3-2-1

5 Week 115-4-3-2-1

5 Week 11b5-4-3-2-1

5


Weight 3 Weight 3 Weight 3 Weight 3 Weight 3 Weight 3

2 2 2 2 2 2

1+ 1+ 1+ 1+ 1+ 1+


Week 410-8-6

10 Week 4b10-8-6

10 Week 810-8-6

10 Week 8b10-8-6

10 Week 1210-8-6

10 Week 12b10-8-6

10


6+ 6+ 6+ 6+ 6+ 6+



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Center Core Lift Weight Lifting Log Squat Lifter: __________________________ Week 13 X 3

3 Week 1b3 X 3

3 Week 53 X 3

3 Week 5b3 X 3

3 Week 93 X 3

3 Week 9b3 X 3

3


3+ 3+ 3+ 3+ 3+ 3+


Week 25 X 5

5 Week 2b5 X 5

5 Week 65 X 5

5 Week 6b5 X 5

5 Week 105 X 5

5 Week 10b5 X 5

5



5 5 5 5 5 5

5+ 5+ 5+ 5+ 5+ 5+


Week 35-4-3-2-1

5 Week 3b5-4-3-2-1

5 Week 75-4-3-2-1

5 Week 7b5-4-3-2-1

5 Week 115-4-3-2-1

5 Week 11b5-4-3-2-1

5



2 2 2 2 2 2

1+ 1+ 1+ 1+ 1+ 1+


Week 410-8-6

10 Week 4b10-8-6

10 Week 810-8-6

10 Week 8b10-8-6

10 Week 1210-8-6

10 Week 12b10-8-6

10


6+ 6+ 6+ 6+ 6+ 6+



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Center Core Lift Weight Lifting Log Incline Lifter: __________________________ Week 13 X 3

3 Week 1b3 X 3

3 Week 53 X 3

3 Week 5b3 X 3

3 Week 93 X 3

3 Week 9b3 X 3

3


3+ 3+ 3+ 3+ 3+ 3+


Week 25 X 5

5 Week 2b5 X 5

5 Week 65 X 5

5 Week 6b5 X 5

5 Week 105 X 5

5 Week 10b5 X 5

5



5 5 5 5 5 5

5+ 5+ 5+ 5+ 5+ 5+


Week 35-4-3-2-1

5 Week 3b5-4-3-2-1

5 Week 75-4-3-2-1

5 Week 7b5-4-3-2-1

5 Week 115-4-3-2-1

5 Week 11b5-4-3-2-1

5



2 2 2 2 2 2

1+ 1+ 1+ 1+ 1+ 1+


Week 410-8-6

10 Week 4b10-8-6

10 Week 810-8-6

10 Week 8b10-8-6

10 Week 1210-8-6

10 Week 12b10-8-6

10


6+ 6+ 6+ 6+ 6+ 6+



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Center Core Lift Weight Lifting Log Power Clean Lifter: __________________________ Week 13 X 3

3 Week 1b3 X 3

3 Week 53 X 3

3 Week 5b3 X 3

3 Week 93 X 3

3 Week 9b3 X 3

3


3+ 3+ 3+ 3+ 3+ 3+


Week 25 X 5

5 Week 2b5 X 5

5 Week 65 X 5

5 Week 6b5 X 5

5 Week 105 X 5

5 Week 10b5 X 5

5



5 5 5 5 5 5

5+ 5+ 5+ 5+ 5+ 5+


Week 35-4-3-2-1

5 Week 3b5-4-3-2-1

5 Week 75-4-3-2-1

5 Week 7b5-4-3-2-1

5 Week 115-4-3-2-1

5 Week 11b5-4-3-2-1

5



2 2 2 2 2 2

1+ 1+ 1+ 1+ 1+ 1+


Week 410-8-6

10 Week 4b10-8-6

10 Week 810-8-6

10 Week 8b10-8-6

10 Week 1210-8-6

10 Week 12b10-8-6

10


6+ 6+ 6+ 6+ 6+ 6+



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Center Core Lift Weight Lifting Log Split Jerk Lifter: __________________________ Week 13 X 3

3 Week 1b3 X 3

3 Week 53 X 3

3 Week 5b3 X 3

3 Week 93 X 3

3 Week 9b3 X 3

3


3+ 3+ 3+ 3+ 3+ 3+


Week 25 X 5

5 Week 2b5 X 5

5 Week 65 X 5

5 Week 6b5 X 5

5 Week 105 X 5

5 Week 10b5 X 5

5



5 5 5 5 5 5

5+ 5+ 5+ 5+ 5+ 5+


Week 35-4-3-2-1

5 Week 3b5-4-3-2-1

5 Week 75-4-3-2-1

5 Week 7b5-4-3-2-1

5 Week 115-4-3-2-1

5 Week 11b5-4-3-2-1

5



2 2 2 2 2 2

1+ 1+ 1+ 1+ 1+ 1+


Week 410-8-6

10 Week 4b10-8-6

10 Week 810-8-6

10 Week 8b10-8-6

10 Week 1210-8-6

10 Week 12b10-8-6

10


6+ 6+ 6+ 6+ 6+ 6+



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Center Core Lift Weight Lifting Log Front Squat Lifter: __________________________ Week 13 X 3

3 Week 1b3 X 3

3 Week 53 X 3

3 Week 5b3 X 3

3 Week 93 X 3

3 Week 9b3 X 3

3


3+ 3+ 3+ 3+ 3+ 3+


Week 25 X 5

5 Week 2b5 X 5

5 Week 65 X 5

5 Week 6b5 X 5

5 Week 105 X 5

5 Week 10b5 X 5

5



5 5 5 5 5 5

5+ 5+ 5+ 5+ 5+ 5+


Week 35-4-3-2-1

5 Week 3b5-4-3-2-1

5 Week 75-4-3-2-1

5 Week 7b5-4-3-2-1

5 Week 115-4-3-2-1

5 Week 11b5-4-3-2-1

5



2 2 2 2 2 2

1+ 1+ 1+ 1+ 1+ 1+


Week 410-8-6

10 Week 4b10-8-6

10 Week 810-8-6

10 Week 8b10-8-6

10 Week 1210-8-6

10 Week 12b10-8-6

10


6+ 6+ 6+ 6+ 6+ 6+



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Lift Monday Tuesday Thursday FridayHip Flexibility Over / Under

Warm Up

Over / Under

Warm Up

Over / Under

Warm Up

Over / Under

Warm UpCore Upright Core Upright Core Upright Core Upright CorePlyometrics Plyo Boxes Dots Tuck Jumps Pro AgilityCore Lift Bench Workout #

1InclineLift Card

Bench Workout #2

Split Jerk Lift Card

Core Lift Power CleanLift Card

SquatLift Card

Power CleanLift Card

Front SquatLift Card

CoreCompliment

Single Leg Squat3 X 5 Each Leg

Clean Pulls3 X 5

RDL3 X 10

Close GripSnatch3 X 5

Aux. Lift Good Mornings3 X 10

Bent Over Rows3 X 10

Pull Ups3 XS 10

Alternating DBIncline

Complex /Explosive

Tricep Circuit2 Circuits

Back / Shoulder2 Circuits

Explosive PlyoStep Ups3 X 10

Shoulder / TricepCircuit2 Circuits

Endurance /Core/ Upper

Rollee-Pollees Rollee-Pollees Rollee-Pollees Rollee-Pollees

Flexibility Postures Postures Postures Postures


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Documents

Coach J's Strength Program