SST Seminar

Sierra High School

Manteca, CA.

OPTIMIZING ATHLETIC PERFORMANCE

“Why we do what we do”

VISION

“to be recognized as a national leader in speed and strength

training the high school student-athlete”

MISSION

“teach teachers and coaches speed and strength exercises

that optimize performance for students and athletes of all

ages”

3

FUNCTIONAL

“free-weight, multi-joint exercises performed in a

standing position”

INTENSE“training that

produces a systemicneuroendocrine

response”

Inspired by CrossFit

VARIABLE, IF NOT RANDOM

“a constant change of the training modality”

TRAINMOVEMENTS

NOT MUSCLES

YEAR-ROUND TRAINING

Train through the competitive

season, not to the competitive season

GENERAL AT BEST

“The best way to become a better

football player or baseball pitcher is to

play football or pitch”

“EVERYONE ISAN

ATHLETE”

“light & right,not

wrong & heavy”

“What

we do”

TESTING

OPTIMIZING ATHLETIC PERFORMANCE

PhysicalPerformance

Profile

TEACHING

OPTIMIZING ATHLETIC PERFORMANCE

TRAINING

OPTIMIZING ATHLETIC PERFORMANCE

DYNAMIC WARM-UP• Crossover skip• Knee to chest• High foot lunge• Crab walk• Slow cariocca• Lateral squat• Lateral jacks• Cariocca• Hip series• Walking mechanics

SPEED• Box drill• Running mechanics• Lateral running mechanics• Running in place & out• A-skips• Lateral A-skips• Cawley A-skips• Falling starts• 2-point starts• 3-point starts

LADDER• 2-in• 2-in scissors• Jump scotch• Side jump• Two up, one back• Zig zag• Stack out• Nike stick• 2 in, 2 out• In, in, out, out

L.S.A.• Wheel• Cross• Dot • Ring • I test• Shuffle I• Shuttle• Shuffle Shuttle• T test• Partner L

PLYOMETRICS• Split jumps• Tuck jumps• Spin jumps• Stick jumps• Lateral stick jumps• Hurdle jumps• Multiple hurdle jumps• Lateral hurdle jumps• Multiple box jumps• Depth jumps

BODYWEIGHT• Hand stand push-up• Push-up• Diamond push-up• Pull-up• Burpee• Air squat• Lunge• Single leg squat• Knee-up• Box jump

TECHNICAL• Pull• Clean• Snatch• Front squat• Back squat• Overhead squat• Snatch balance• Snatch land• Push press• Jerk

COMPLEX• Burgeners• Clean • Snatch • Front squat jerk• Zots press• Wall ball *• Russian swing *• American swing *• Thruster *• Ball slam *

* Inspired by CrossFit

STABILIZATION

• Disk squat• Airex single leg squat• Disk single leg squat• Physioball push-up• Ring push-up• Ring dip• Dumbbell step & press• Medbal squat & pass• Speed skater• Stick hops

CORE• Ab-mat sit-up• Back extension• Prone isolation• Superman• Hollow rock• Crazy eights• Seated twist• Cawley circuit• Russian twist• Medball lunge & twist

“How we do what we do”

DESIGN FACTORS

• Functional,• Intense,• Variable, if not random

Inspired by CrossFit

SESSION COMPONENTS

• Neurological,

• Technical,

• Complex,

• Metabolic,

• Structural

MACROCYCLE

• Twenty-week fall cycle• Twenty-week spring cycle• Eight-week summer cycle

• 5 days per week training

Objective: Allen

D.W.U.

Unit Mode Sets Reps

Technical 5 x 5

Complex 3 x 14

"Allen"

add 1 rep20 x per

for sets minute

3 x 10

3 x 25

D.R.O.M.

Stru

ctur

al Speedskater

Knee-ups

Air squat progression

20 minutes

Burgeners

#1Exercise

Overhead Squat

Objective: Aerobic

D.W.U.

Unit Mode Sets x Reps

5 x 20

2 x 20

5 x 10

x 3Aerobic

D.R.O.M.

Ladder drills(2 in; jump scotch; Nike stick; in, in, out, out)

400 meter run50 air squats

Tuck jumps

#2Exercise

A-skips

State of the art training facilityRocklin, CA.

OPTIMIZING ATHLETIC PERFORMANCE

Speed Strength Training2711 Warren DriveRocklin, CA. 95677

800-910-7730916-435-4045 (voice)916-435-4043 (fax)speedstrengthtraining.comsstrocklin@sbcglobal.net