Mike Durand – CSCS, SCCC, USAW

Multi-Sport Athlete Definition

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The Importance of Multi-Sport Participation

http://www.nfhs.org/articles/the-importance-of-multi-sport-participation/

National Federation of State High School Associations

In any sport the development of whole body strength has become more essential to an athletes success and longevity.

Our mission:

Athletic Based Strength Training

A stronger athlete is a better athlete, a stronger athlete is a healthier athlete.

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The High School/Middle School Athlete. Develop

your program based on their ability and their needs for

progressive long-term development.

What are the Goals of the Athletes we are Programming for?

What are our goals based on the time of year and the

athlete’s competitive sports schedule?

Work based on methods that have withstood the test of time, not on the latest fads. Don’t try and reinvent the

wheel.

Athletic Based Strength Training

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Athletic Based Strength Training

Athleticism is at the forefront of our programming

“What About Sports Specific Strength Training?”

Athletic Based

Strength Training

Remember what Strength Training is for ALL Athletes

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Key Principals in Developing

Athletic Based Strength Training Programs

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Reference : The basics you can find anywhere 5 Steps To Successful Storytelling Published on April 5, 2014 Featured in: Marketing & Advertising

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Program DesignOur program will encompass eight scientifically confirmed principles that improve athletic performance.

Ground Based Movements

Multiple Joint Movements

Three Dimensional Movements

Explosive Training

Progressive Overload

Periodization

Energy System Development

Interval Training

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Ground Based Multi-Joint

Movements

Ground Based Multi-Joint Movements

Athletic Based

Strength Training

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Ground Based/Multi-Joint Strength Movements

-Movements that are performed with the athlete’s feet on the ground are more productive than movements performed while sitting or lying down.

-Movements that work more than one joint at a time are the most productive for athletes.

-Athletic skills require multiple joint actions timed in the proper neuromuscular recruitment patterns.

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Three Dimensional Movements

-Three Dimensional Movements

Athletic skills involve movement

in three planes simultaneously:

-side to side

-up and down

-forward and backward

We must develop functional

strength in all three planes.

This can only be done with

FREE WEIGHTS!

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Athletic movements in sports are very quick and explosive. Training

explosively with free weights, plyometrics and medicine balls

stimulates the recruitment of fast twitch muscle fibers, thus

developing power.

Explosive Training

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Power is an important component of athleticperformance. There are a vast selection of performance enhancing training exercises, methods, and implements available to the Strength & Conditioning Coach to improve thisphysical quality.

Olympic style weightlifting movements have demonstrated the highest power outputs of all of the resistance training exercises.

Olympic style lifts offer some unique benefits when compared to other types of power development

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Unlike Olympic Lifting no other exercise trainingimplements may be loaded with as a high weight intensity (load) for the performance of a high velocity movement like Olympic Lifting. These heavier load intensities will not only continue toimprove power output but will also improve necessaryabsolute strength levels.

Exercise Intensity (stress) is the single most important training variable necessary for physical“adaptation”.

Frequently in the arena of athletic competition anathlete must initiate a high power output against anadditional external resistance.

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Jonas Sahratian – Strength & Conditioning CoordinatorMen’s Basketball University of North Carolina

“Olympic Weightlifting movements and their variations arethe most productive training exercises an athlete can do tonot only improve power output and force production but more importantly the rate of force production. Outside of the improvements in power output for athletic performance, no other training modality will improve neuromuscular coordination against resistance, similar of that in athletic competition, than Olympic Weightlifting movements.”

Explosive Training

If you can’t teach/don’t want to use Olympic Movements, use Medicine Ball throws and Explosive Jumps in place of/in addition to Olympic Movements for your Explosive development.

Kneeling Med Ball Throws Standing Long Jumps

Video Video

A) General Warm Up/Mobility Work

B) Torso/Core Training

C) Specific Warm Up

D) Olympic/Explosive Movements

E) Multi-Joint Strength Movements

F) Unilateral Lower/Upper Body Movements

G) Make sure you have equal volume for Pressing/Pulling Movements as well as for Hip/Leg Push Movements and Hip Ext. Movements.

H) Pre-habilitation Movements

PROGRAM DESIGN TOP TO BOTTOM

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Mobility Work – Ankles/Knees/Hips/Shoulders

SPECIFIC WARM UP: “The second portion of the warm

up, is often overlooked despite its immediate benefit to

your physical training. Specific warm up resembles the

training activity, and is sometimes called preliminary

practice. This preliminary practice conditions your

muscles so they work in an appropriate fashion and at

an appropriate time. During specific warm-up, you are

reviewing the sensory cues which activate complex

coordination of muscles and joints. The more complex

the movement you wish to practice, the greater the

benefit from specific warm-up”.Vern Gambetta

Clean Complex

Clean Grip High Pull

Clean Grip Muscle Snatch

Squat to a Press

Good Morning

Bent Over Row

Snatch Complex

Snatch Grip High Pull

Snatch Grip Muscle Snatch

Snatch Grip Press

Overhead Squat

Snatch Grip RDL

Specific Warm Up Examples: Bar Complex w/empty bar

Use 1 set of 3 – 6 reps for each movement within the complex for Specific Warm

Up

*Remember Warm Up, Don’t Wear Out.

Specific Warm Up Examples: Bar Complex w/empty bar

Clean Complex Snatch Complex

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Summer 2017 Strength & Conditioning Warm Up/Torso

Phase 1 Weeks 1 & 2Monday Wednesday Friday

Hurdle Mobility - Outside Hurdles Hurdle Mobility - Inside Hurdle Mobility - Outside

Warm Up - Dynamic Outside Warm Up - Inside Warm Up - Dynamic Outside

Plyos - Lower - Plyo Hurdle Hops 4 x 5 Jump Rope x 3:00 min. Plyos - Lower (Outside)

Standing Long Jumps 3 x 6

Mobility Work/Torso Mobility Work/Torso

Light Band Mini Band Mobility Work/Torso

1. Giant Circles x 10 each way 1. Mini Band Giant Circles Light Band

2. Back Squats x 10 2. Mini Band High Pull x 10 1. Front Squat x 10

3. Bent Over Row x 10 3. Mini Band Overhead Squat x 10 2. Deadlift x 10

4. Overhead press x10 3. Push Press x 10

Med Ball

Med Ball Standing

Standing Giant Circles x 10 each way Med Ball

Wood Choppers x 10 Hammer Throw from the foot x 5 each Standing

Russian Twist x 10 each way Tic-Tocks x 10 each Wood Choppers x 10

Seated Seated Russian Twist x 5 each way

M.B. Spread Eagle Sit Ups x 15 Crunch w/extension x 15 Seated

M.B. Knees Up Side to Side x 10 each side M.B. Side to side taps x 15 each Pike Ups x 15

M.B. Toe Touches x 20 M.B. Sit Up and Press x 15 Torso Rotations x 10 each

Glute-Bridge x 30 sec. Side Plank x 25 sec each Hip Thrusts x 10 each

Front Plank x 40 sec.

Specific Warm Up - Weight Room Plyos - Upper

Snatch Grip Bar Complex 1 x 5 each Backward Med Ball Throws 3 x 5 Specific Warm Up - Weight Room

Clean Grip Bar Complex 1 x 5 each

Specific Warm Up - Weight Room

Clean Grip Bar Complex 1 x 5 each

GETTING STARTED

DEVELOP A TRAINING TEMPLATE WITH WHAT

YOU WANT TO ACCOMPLISH EACH WEEK.

A TRAINING TEMPLATE IS A GENERAL LAYOUT

OF MOVEMENTS YOU WANT TO ACCOMPLISH

EACH TRAINING SESSION.

HAVE A TRAINING TEMPLATE FOR BOTH OFF-

SEASON TRAINING AND IN-SEASON

TRAINING.

DAY 1 DAY 2 DAY 3

Explosive

Movement

Explosive

Movement

Explosive

Movement

Pair 1 Pair 1 Pair 1

Double Leg

Push

Horizontal Press Double/Single Leg

Push Variation

Vertical Pull Straight Leg

Hip Extension

Vertical/Horizontal

Pull Variation

Pair 2 Pair 2 Pair 2

Vertical Press Single Leg

Push

Horizontal/Vertical

Press

Bent Leg

Hip Extension

Horizontal Pull Straight/Bent Leg

Hip Extension

Training Templates3 Day Training Template (Off-Season)

Training Templates

2 Day Training Template (In-Season)

DAY 1 DAY 2

Explosive

Movement

Explosive

Movement

Pair 1 Pair 1

Double Leg

Push

Horizontal Press

Vertical Pull Straight Leg

Hip Extension

Pair 2 Pair 2

Vertical Press Single Leg

Push

Bent Leg

Hip Extension

Horizontal Pull

Training Template MenuExplosive Movements

Power Clean

Hang Clean

Hang Snatch

Push Jerk

Clean & Jerk

DB Hang Clean

DB Hang Snatch

DB Push Jerk

Medicine Ball Throws

Explosive Jumps

Double Leg Push Movements

Back Squat

Front Squat

Deadlift

Sumo Deadlift

DB Squat

Overhead Squat

Pause Squat

Single Leg Push Movements

Bar/DB Split Squats

Bar/DB Lunges

Bar/DB Single Leg Bench Squats

Bar/DB Step Ups

DB Single Leg Squats

Vertical Pull Movements

Pull Up/Chin Up Variations

Underhand/Overhand

Pull Down Variations

Overhand/Underhand/Close/

Medium/Wide Grip

Horizontal Pull Movements

DB One Arm/Two Arm Row Variations

Barbell Row Variations

Training Template Menu

Horizontal Press Movements

Bench Press

Various Angles Incline Bench Press

DB Flat & Incline Bench Press

Various Grip Flat & Incline Press

Floor Bar & DB Press

Vertical Press Movements

Bar Overhead Press

DB Overhead Press Variations

One Arm, Two Arm, Alternating Arms

High Incline Pressing Movements

Straight Leg Hip Extension Movements

Bar/DB Romanian Deadlift Variations

Double Leg & Single Leg

Back Extensions – Single Leg & Double Leg

Good Mornings

Reverse Hyperextensions

Bent Leg Hip Extension Movements

Glute-Ham Raise

Stability Ball Hip Extensions

Stability Ball Hip Extensions with Curl

Partner Eccentric Hamstring Extensions

clean sqt bench pjk dead

ANDERSEN, BEN 245 340 215 220 355

Strength & Conditioning

Week 5*complete warm up sets prior to each movement/ pair A's; pair B's; and pair C's

Strength Coach must see Last Set of CAPITALIZED MOVEMENTS!

PRE-WORKOUT PRE-WORKOUT PRE-WORKOUT

1. General Warm Up - Team 1. General Warm Up - Team 1. General Warm Up - Team

2. Mobility Work/Specific Warm Up - Team 2. Mobility Work/Specific Warm Up - Team 2. Mobility Work/Specific Warm Up - Team

3. Torso Training - Team 3. Torso Training - Team 3. Torso Training - Team

DAY ONE DAY TWO DAY THREE% wt reps load % % wt reps load % % wt reps load %

hang snatch 55.0% 90 x5 65.0% HANG CLEAN 50.0% 110 x4 90.0% front push press 60.0% 120 x4 90.0%

rest 3:00 min 65.0% 105 x4 rest 3:00 min 60.0% 130 x4 rest 3:00 min 67.5% 135 x4

*empty set x5 75.0% 120 x3 *empty set x5 67.5% 150 x4 *empty set x5 75.0% 150 x4

80.0% 125 x3 72.5% 160 x4 80.0% 160 x4

0.0% 0 80.0% 175 x4 0.0% 0

A1 BACK SQUAT 55.0% 185 x5 100.0% A1 BENCH PRESS 55.0% 120 x5 100.0% A1 TRAP BAR DEADLIFT 55.0% 195 x5 100.0%

65.0% 220 x5 65.0% 140 x5 65.0% 230 x5

70.0% 240 x5 70.0% 150 x5 70.0% 250 x5

pair 1:30 rest 75.0% 255 x5 pair 1:30 rest 75.0% 160 x5 pair 1:30 rest 75.0% 265 x5

80.0% 270 x5 80.0% 170 x5 80.0% 285 x5

0.0% 0 0.0% 0 0.0% 0

0.0% 0 0.0% 0 0.0% 0

A2 barbell bent over row 60.0% 120 x8 80.0% A2 bar clean grip rdl + shrugs 60.0% 145 x8+8 100.0% A2 cpg front lat pulldowns 60.0% 130 x10 90.0%

(overhand grip) 70.0% 135 x8 70.0% 170 x8+8 (cpg = close parallel grip) 70.0% 155 x10

75.0% 145 x8 75.0% 185 x8+8 80.0% 175 x10

80.0% 155 x8 80.0% 195 x8+8 80.0% 175 x10

B1 db one arm overhead press60.0% 40 x8e 30.0% B1 db walking lunge 60.0% 50 x6e 25.0% B1 db incline bench press 60.0% 40 x10 30.0%

70.0% 45 x8e 70.0% 60 x6e (bench on 3rd hole) 70.0% 45 x10

pair 1:30 rest 80.0% 50 x8e pair 1:30 rest 75.0% 65 x6e pair 1:30 rest 80.0% 50 x10-15

80.0% 50 x8e 75.0% 65 x6e 80.0% 50 x10-15

B2 pause glute-ham raise x8 B2 pullups + weight x5-10 B2 pause back extensions x10

x8 (overhand grip) x5-10 (pause 2 sec. at top) x10

X8 *use weight if you can complete x5-10 x10

x8 10 bodyweight pullups x5-10 x10

POST-WORKOUT POST-WORKOUT POST-WORKOUT

1. Foam Roll 1. Foam Roll 1. Foam Roll

2. Active Isolated Stretching - Use Light or Medium Band 2. Active Isolated Stretching - Use Light or Medium Band 2. Active Isolated Stretching - Use Light or Medium Band

Multi-Sport Athlete Considerations

In-Season Training Considerations

(HOW MUCH IS TOO MUCH BEFORE PERFORMANCE BEGINS TO DETERIORATE?)

“THE DEVELOPMENT OF STRENGTH IS NOT HOW MUCH WORK THE BODY CAN

DO AND ELICIT A POSITIVE RESPONSE.

THE DEVELOPMENT OF STRENGTH OVER THE LONG TERM IS ABOUT HOW LITTLE

WORK THE BODY HAS TO DO TO ELICIT A POSITIVE RESPONSE .”

HARRY PASCHALL – THE DEVELOPMENT OF STRENGTH – CIRCA 1950

“TRAINING IS EFFICIENT IF THE HIGHEST SPORTS RESULT IS ACHIEVED WITH

THE LEAST EXPENSE OF TIME AND ENERGY.”

THOMAS KURZ – SCIENCE OF SPORTS TRAINING - 2001

mdurand@seaprep.org