Michael Doscher, MS, CSCS-CP, SCCC

Head Speed/Strength & Conditioning Coach

Valdosta State University1500 North Patterson Street

Valdosta, GA 31698Work: 229-333-5846Home: 229-253-9292Cell: 229-630-6860

Email address: mdoscher@valdosta.edu

EXPLOSIVE TRAINING PROGRAMS USING OLYMPIC

AND PLYOMETRIC EXERCISES

APPLICATION AND PROGRAM DESIGN

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

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 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 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

PROGRAM DESIGN FOR OLYMPIC EXERCISES - BEGINNERBeginner Technique

phaseGeneral prep phase

Strength phase

Speed/ strength phase

Power phase

Power endurance phase

Times a week

1 – 2 2 3 3 3 – 4 3 – 4

Number of exercises

1 – 2 2 – 3 3 – 4 4 4 4 – 5

Sets 3 – 4 3 – 4 4 4 - 5 4 – 5 6

Reps 5 3 – 5 1 – 3 1 – 3 1- 5 1 – 5

Percents 30% - 65% 50% - 70% 60% - 85% 70% - 90% 75% - 95% 30% - 75%

Number of weeks

3 – 4 3 – 4 4 – 5 3 – 4 1 – 2 1 – 2

Rest between sets

2 – 3 minutes

2 – 3 minutes

2 – 3 minutes

2 – 3 minutes

2 – 3 minutes

1 minute

PROGRAM DESIGN FOR OLYMPIC EXERCISES - INERTMEDIATE

Intermediate Technique phase

General prep phase

Strength phase

Speed/ strength phase

Power phase

Power endurance phase

Times a week 2 – 3 3 3 – 4 4 3 – 4 3 – 4

Number of exercises

3 – 4 4 4 – 5 5 – 6 4 5

Sets 3 – 4 4 – 5 5 – 6 5 – 6 4 – 5 6 – 12

Reps 5 3 – 5 1 – 5 1 – 3 1- 5 1 – 3

Percents 50% - 65% 65% - 75% 70% - 90% 75% - 95% 75% - 95% 60% - 85%

Number of weeks

2 4 – 5 5 – 6 4 – 5 3 2 – 3

Rest between sets

2 minutes 2 – 3 minutes

1 – 2 minutes

1 – 2 minutes

45 seconds – 1 minute

45 seconds

PROGRAM DESIGN FOR OLYMPIC EXERCISES - ADVANCED

Advanced Technique phase

General prep phase

Strength phase

Speed/ strength phase

Power phase

Power endurance phase

Times a week

3 3 – 4 4 4 – 5 3 – 4 3 – 4

Number of exercises

4 5 5 – 6 6 4 – 5 5

Sets 4 5 – 6 6 – 8 6 – 10 6 10 – 15

Reps 5 3 – 5 1 – 3 1 – 3 1 - 3 1

Percents 60% - 70% 75% - 85% 80% - 100+% 75% - 95% 75% - 95% 70% - 90%

Number of weeks

1 – 2 3 – 4 4 3 – 4 3 – 4 4 – 5

Rest between sets

2 minutes 2 – 3 minutes

1 – 2 minutes 1 – 2 minutes

45 seconds – 1 minute

45 seconds

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 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

PROGRAM DESIGN FOR PLYOMETRIC EXERCISES – LOWER BODYLower body Beginner Intermediate Advanced

Times a week 1 – 2 2 – 3 3

Number of exercises 4 – 8 6 – 10 6 – 8

Sets 2 – 3 3 – 4 3 – 4

Reps 10 – 15 8 – 12 6 – 10

Intensity Low - medium Medium – high High – shock

Number of weeks 3 4 – 5 3 – 4

Rest between sets Full recovery Full recovery Full recovery

PROGRAM DESIGN FOR PLYOMETRIC EXERCISES - TRUNKTrunk Beginner Intermediate Advanced

Times a week 1 – 2 2 2 – 3

Number of exercises 2 – 3 3 – 4 3 – 4

Sets 2 – 3 3 – 4 3 – 4

Reps 6 – 10 8 – 12 6 – 10

Intensity Low Medium High

Number of weeks 3 4 – 5 3 – 4

Rest between sets Full recovery Full recovery Full recovery

PROGRAM DESIGN FOR PLYOMETRIC EXERCISES - UPPER BODYUpper body Beginner Intermediate Advanced

Times a week 1 – 2 2 2 – 3

Number of exercises 2 – 3 3 – 4 3 – 4

Sets 2 – 3 3 – 4 3 – 4

Reps 6 – 10 8 – 12 6 – 10

Intensity Low Medium High

Number of weeks 3 4 – 5 3 – 4

Rest between sets Full recovery Full recovery Full recovery

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

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

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 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

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 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 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 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 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 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 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?THANK YOU