Download ppt - Training To Pr When It Counts

TRAINING TO PR TRAINING TO PR WHEN IT COUNTSWHEN IT COUNTS

ROBB ROGERS M.Ed., CSCS, MSCCROBB ROGERS M.Ed., CSCS, MSCC

ALL THAT! HIGH PERFORMANCE ALL THAT! HIGH PERFORMANCE NUTRITIONAL BEVERAGENUTRITIONAL BEVERAGECHOCOLATE & VANILLACHOCOLATE & VANILLA

NO REFRIGERATION NO REFRIGERATION 27 UNITS / CASE 27 UNITS / CASE

$20.00 / CASE (+S&H)$20.00 / CASE (+S&H)(386) 454 - 8416(386) 454 - 8416

WHAT ARE WE WHAT ARE WE DEVELOPING/TRAINING?DEVELOPING/TRAINING?

FITNESS FITNESS WORK CAPACITYWORK CAPACITY

STRENGTHSTRENGTHSPEEDSPEED

OR OR POWER ?POWER ?

WORK CAPACITYWORK CAPACITY

ABILITY TO TOLERATE A WORKLOADABILITY TO TOLERATE A WORKLOAD

AND RECOVER SUFFICIENTLY IN THE AND RECOVER SUFFICIENTLY IN THE TIME ALLOTED IN ORDER TO TIME ALLOTED IN ORDER TO

PERFORM ADEQUATELY FOR PERFORM ADEQUATELY FOR

THE NEXT WORK BOUT.THE NEXT WORK BOUT.

VERN GAMBETTAVERN GAMBETTA

FITNESSFITNESS

STRENGTH SPEED STRENGTH SPEED

POWERPOWER

STRENGTH FITNESSSTRENGTH FITNESSSTARTING STRENGTHSTARTING STRENGTH

FROM FLOOR OR DEAD STOPFROM FLOOR OR DEAD STOPSTOPPING STRENGTHSTOPPING STRENGTH

ECCENTRIC LOAD – LAND/CATCHECCENTRIC LOAD – LAND/CATCHELASTIC STRENGTHELASTIC STRENGTH

AMMORTIZATION PHASE – AMMORTIZATION PHASE – STRETCH SHORTENING CYCLE - STRETCH SHORTENING CYCLE - DOWN/UPDOWN/UPABSOLUTE STRENGTHABSOLUTE STRENGTH

MAX EFFORT/LOADMAX EFFORT/LOAD

SPEED FITNESSSPEED FITNESSABSOLUTE SPEEDABSOLUTE SPEED

FLYING SPRINTSFLYING SPRINTS

ACCELERATION SPEEDACCELERATION SPEED

STANCE & STARTS (SEE POWER)STANCE & STARTS (SEE POWER)

SPEED ENDURANCESPEED ENDURANCE

OVER DISTANCE SPRINTS OVER DISTANCE SPRINTS

OVERSPEEDOVERSPEED

TOWING OR DOWNHILL SPRINTSTOWING OR DOWNHILL SPRINTS

RESISTED SPEEDRESISTED SPEED

10% LOAD / 90% OF MAX SPEED10% LOAD / 90% OF MAX SPEED

POWER FITNESSPOWER FITNESSACCELERATION POWER ACCELERATION POWER

STANCE AND STARTS STANCE AND STARTS CHANGE OF DIRECTION POWER CHANGE OF DIRECTION POWER

AGILITY AND MOBILITY DRILLSAGILITY AND MOBILITY DRILLSRELEASE SKILL POWER RELEASE SKILL POWER

BALLS AND IMPLEMENTSBALLS AND IMPLEMENTSRESISTED POWERRESISTED POWER

HILLS, SLEDS, ETC. HILLS, SLEDS, ETC. ASSISTED POWERASSISTED POWER

TOWING, DOWNHILL, ETC.TOWING, DOWNHILL, ETC.

STARTING STRENGTHSTARTING STRENGTH

STARTING A MOVEMENT FROM A STARTING A MOVEMENT FROM A DEAD STOP OR PAUSE.DEAD STOP OR PAUSE.

EXAMPLESEXAMPLESCLEAN/SNATCH FROM THE CLEAN/SNATCH FROM THE

FLOORFLOORBENCH PRESS PAUSE ON CHESTBENCH PRESS PAUSE ON CHESTNO COUNTER MOVEMENT JUMPNO COUNTER MOVEMENT JUMP4 COUNT LIFTS/MOVEMENTS4 COUNT LIFTS/MOVEMENTS

STOPPING STRENGTHSTOPPING STRENGTH

STOPPING OR ABSORBING THE LOAD STOPPING OR ABSORBING THE LOAD OR FORCE.OR FORCE.

EXAMPLESEXAMPLESSTICKING THE LANDING STICKING THE LANDING CATCH/RACK IN OLYMPIC LIFTSCATCH/RACK IN OLYMPIC LIFTSECCENTRIC MOVEMENTS ECCENTRIC MOVEMENTS

ELASTIC STRENGTHELASTIC STRENGTH

ECCENTRIC TO CONCENTRIC ECCENTRIC TO CONCENTRIC CONTRACTION – THE STRETCH CONTRACTION – THE STRETCH SHORTENING CYCLE – THE SHORTENING CYCLE – THE AMMORTIZATION PHASEAMMORTIZATION PHASE

EXAMPLESEXAMPLESPLYOMETRICSPLYOMETRICSCLAP PUSH – UPSCLAP PUSH – UPS““HANG” OLYMPIC LIFTS/JERKSHANG” OLYMPIC LIFTS/JERKS

ABSOLUTE STRENGTHABSOLUTE STRENGTH

MAX EFFORT STRENGTH – MAX EFFORT STRENGTH –

HIGH LOADS/RESISTANCE, VERY HIGH LOADS/RESISTANCE, VERY SLOW MOVEMENTS AND EXTENDED SLOW MOVEMENTS AND EXTENDED TIME UNDER TENSION.TIME UNDER TENSION.

EXAMPLESEXAMPLES

DYNAMIC ISOMETRICSDYNAMIC ISOMETRICS

MAX LIFTS (ABOVE 90 – 95%)MAX LIFTS (ABOVE 90 – 95%)

ACCELERATION SPEEDACCELERATION SPEED

THE ABILITY TO OVERCOME INERTIA THE ABILITY TO OVERCOME INERTIA AND ACCELERATE TO MAX SPEED IN AND ACCELERATE TO MAX SPEED IN AS LITTLE TIME AS POSSIBLE.AS LITTLE TIME AS POSSIBLE.

EXAMPLESEXAMPLESSTANCES AND STARTSSTANCES AND STARTSAGILITY DRILLSAGILITY DRILLSIMPLEMENTSIMPLEMENTS

RESISTED SPEEDRESISTED SPEED

SPEED TRAINING IN WHICH THE SPEED TRAINING IN WHICH THE ATHLETE IS RESISTED UP TO 10% OF ATHLETE IS RESISTED UP TO 10% OF BODYWEIGHT (GAMBETTA) OR IN BODYWEIGHT (GAMBETTA) OR IN WHICH THE EFFORT/REP IS STILL AT WHICH THE EFFORT/REP IS STILL AT 90% OR BETTER OF MAX.90% OR BETTER OF MAX.

EXAMPLESEXAMPLESHILLS, SLEDS, WEIGHT VESTS,HILLS, SLEDS, WEIGHT VESTS,PARACHUTES, INTO THE WIND.PARACHUTES, INTO THE WIND.

ACCELERATION FITNESSACCELERATION FITNESS

THE ABILITY TO OVERCOME INERTIA THE ABILITY TO OVERCOME INERTIA AND ACCELERATE TO A HIGH RATE AND ACCELERATE TO A HIGH RATE OF SPEED.OF SPEED.

EXAMPLESEXAMPLESSTANCE AND STARTSSTANCE AND STARTSAGILITY/MOBILITY DRILLSAGILITY/MOBILITY DRILLSPLYO DRILLS UNDER 5 REPSPLYO DRILLS UNDER 5 REPSPAUSE OLYMPIC MOVEMENTSPAUSE OLYMPIC MOVEMENTS

SKILL FITNESSSKILL FITNESS

ABILITY TO DO THE SKILLS NEEDED IN ABILITY TO DO THE SKILLS NEEDED IN THE VOLUME NEEDED FOR PRACTICE THE VOLUME NEEDED FOR PRACTICE AND COMPETITION.AND COMPETITION.

EXAMPLESEXAMPLES

PUT THE SHOTPUT THE SHOT

THROW THE DISCUS,THROW THE DISCUS,

HAMMER OR JAVALIN HAMMER OR JAVALIN

IMPLEMENT FITNESSIMPLEMENT FITNESS

ABILITY TO DO MEDIBALL, DUMBBELL, ABILITY TO DO MEDIBALL, DUMBBELL, KETTLE BELL/BALL, ETC. DRILLS WITH KETTLE BELL/BALL, ETC. DRILLS WITH QUALITY POWER, TECHNIQUE AND QUALITY POWER, TECHNIQUE AND POSTURE FOR THE PRESCRIBED POSTURE FOR THE PRESCRIBED VOLUME.VOLUME.

EXAMPLESEXAMPLES

SCOOPS, TOSSES, THROWS, ETC.SCOOPS, TOSSES, THROWS, ETC.

RESISTED POWERRESISTED POWER

ABILITY TO EXECUTE THE REP WITH ABILITY TO EXECUTE THE REP WITH THE PROPER TECHNIQUE, POSTURE THE PROPER TECHNIQUE, POSTURE AND SPEED OF MOVEMENT.AND SPEED OF MOVEMENT.

EXAMPLESEXAMPLESOLYMPIC MOVEMENTSOLYMPIC MOVEMENTSWEIGHTED SQUAT JUMPSWEIGHTED SQUAT JUMPSRUBBER BAND/CHAIN LIFTSRUBBER BAND/CHAIN LIFTS

ASSISTED POWERASSISTED POWER

EXECUTING A REP WITH LESS EXECUTING A REP WITH LESS RESISTANCE AND INCREASED SPEED RESISTANCE AND INCREASED SPEED OF MOVEMENT DUE TO THE OF MOVEMENT DUE TO THE LIGHTENED LOAD OR OTHER HELP.LIGHTENED LOAD OR OTHER HELP.

EXAMPLESEXAMPLES

ASSISTED RUBBER BAND LIFTSASSISTED RUBBER BAND LIFTS

ASSISTED RUBBER BAND JUMPS ASSISTED RUBBER BAND JUMPS

SPEED/STRENGTH SPEED/STRENGTH CONTINUUMCONTINUUM

SPEEDSPEED POWERPOWER STRENGTHSTRENGTH

FASTFAST MEDIUM MEDIUM SLOWSLOWLIGHTLIGHT MODERATEMODERATE HEAVYHEAVY

STARTING/ELASTIC STRENGTHSTARTING/ELASTIC STRENGTH

FORCE PRODUCTIONFORCE PRODUCTION

PROPRIOCEPTION/STABILITYPROPRIOCEPTION/STABILITY

STOPPING/ELASTIC STRENGTHSTOPPING/ELASTIC STRENGTH

FORCE REDUCTIONFORCE REDUCTION

SEQUENCE AND ORDERSEQUENCE AND ORDER

CRITICAL TO MAXIMUM RESULTS IN CRITICAL TO MAXIMUM RESULTS IN MINIMUM TIME.MINIMUM TIME.

DAILYDAILY

WEEKLYWEEKLY

IN – SEASONIN – SEASON

OFF – SEASONOFF – SEASON

DAILY SEQUENCE/ORDERDAILY SEQUENCE/ORDER

TURN - ONTURN - ON

WARM – UPWARM – UP

TECHNICAL/SPEEDTECHNICAL/SPEED

STRENGTHSTRENGTH

POWERPOWER

WORK CAPACITY/FITNESSWORK CAPACITY/FITNESS

RECOVERYRECOVERY

PRACTICAL DAILY ORDERPRACTICAL DAILY ORDER

TURN – ON, WARM – UP,LOOSEN – UP TURN – ON, WARM – UP,LOOSEN – UP INJURY PREVENTION/STABILITYINJURY PREVENTION/STABILITY

TECHNICAL/SPEED TECHNICAL/SPEED THROWS, PUTS, BALLS & PLATFORMTHROWS, PUTS, BALLS & PLATFORM

STRENGTHSTRENGTHBIG/CORE LIFT OF THE DAYBIG/CORE LIFT OF THE DAY

POWERPOWERFINISH FASTFINISH FAST

RECOVERYRECOVERYSTRIDES, NUTRITION, STRETCHSTRIDES, NUTRITION, STRETCH

WEEKLY ORDER: WEEKLY ORDER: OFF - SEASONOFF - SEASON

MONDAY MONDAY SPEEDSPEED

TUESDAYTUESDAY POWERPOWER

WEDNESDAYWEDNESDAYREGENERATIONREGENERATION

THURSDAYTHURSDAY STRENGTHSTRENGTH

FRIDAYFRIDAY FITNESSFITNESS

WEEKLY ORDER:WEEKLY ORDER:OFF – SEASONOFF – SEASON

MONDAYMONDAY

SNATCHESSNATCHES

CONE JUMPSCONE JUMPS

BIG BENCH DAYBIG BENCH DAY

SHORT SPRINTSSHORT SPRINTS


TUESDAYTUESDAY

PLYOMETRICSPLYOMETRICS

CLEANS & JERKSCLEANS & JERKS

CORE TRAINING EMPHASISCORE TRAINING EMPHASIS

PAUSE SPLIT JUMPSPAUSE SPLIT JUMPS


THURSDAYTHURSDAY

TECHNICAL OLYMPIC LIFTSTECHNICAL OLYMPIC LIFTS

BIG SQUAT DAYBIG SQUAT DAY

BOX JUMP UPSBOX JUMP UPS

ALTERNATIVE BENCH DAYALTERNATIVE BENCH DAY

RAMPS, SLEDS OR HILLSRAMPS, SLEDS OR HILLS


FRIDAYFRIDAY

CIRCUITS – CIRCUITS – CIRCUITSCIRCUITS – CIRCUITS – CIRCUITSBODYWEIGHT CIRCUITSBODYWEIGHT CIRCUITSJAVOREK DUMBBELL CIRCUITSJAVOREK DUMBBELL CIRCUITSFIELD/MEDBALL CIRCUITSFIELD/MEDBALL CIRCUITSBAR CIRCUITSBAR CIRCUITSQUALITY RUNNING AT ENDQUALITY RUNNING AT END

IT’S ALL ABOUT THE REP.IT’S ALL ABOUT THE REP.

- DAN RILEY- DAN RILEY

HOUSTON TEXANSHOUSTON TEXANS

““. . . THE QUALITY OF YOUR . . . THE QUALITY OF YOUR EFFORTS.”EFFORTS.”

- YURI VERKHOSHANSKI- YURI VERKHOSHANSKI

TRAIN FOR TRAIN FOR PEAK PERFORMANCEPEAK PERFORMANCE

PERFORMANCEPERFORMANCE

TRAINING TO TRAINTRAINING TO TRAIN

WHAT DOES YOUR PYRAMID WHAT DOES YOUR PYRAMID LOOK LIKE?LOOK LIKE?

PERFORMANCEPERFORMANCE

OROR

TRAINING TO TRAINING TO TRAINTRAIN

ENERGY SYSTEMSENERGY SYSTEMSATP/PC ATP/PC 0 – 15 SEC. 0 – 15 SEC. INTERVALSINTERVALS

0 – 100 YDS0 – 100 YDS 90 – 100%90 – 100%

LA – ATP/PCLA – ATP/PC 15 – 60 SEC.15 – 60 SEC. INTERVALSINTERVALS100 – 400 YDS100 – 400 YDS 85 – 95%85 – 95%

LACTATELACTATE 1 – 2 MINUTES1 – 2 MINUTESINTERVALSINTERVALS

400 – 600 YDS400 – 600 YDS 85 - 95%85 - 95%

LA/AEROBICLA/AEROBIC 2 – 6 MINUTES2 – 6 MINUTES BIKEBIKE

600 YDS – 1.0 MILES600 YDS – 1.0 MILES 75 – 85%75 – 85%

O2 O2 6:00 & UP 6:00 & UP BIKEBIKE

1.5 MILES +1.5 MILES + 65 – 75%65 – 75%

WEIGHT ROOM FITNESSWEIGHT ROOM FITNESS

GIANT SETSGIANT SETS

CIRCUITSCIRCUITS

TEMPO LIFTSTEMPO LIFTS

SUPER SETSSUPER SETS

CLUSTER LIFTINGCLUSTER LIFTING

WORK REST RATIOSWORK REST RATIOS

CIRCUIT PARTNERSCIRCUIT PARTNERS1:1, 1:2, 1:3, 1:41:1, 1:2, 1:3, 1:4 QUICK TURNOVERQUICK TURNOVER

SPEED DEVELOPMENTSPEED DEVELOPMENT1:5 OR 1:61:5 OR 1:6 SLOW TURNOVERSLOW TURNOVER

LIFTING PARTNERSLIFTING PARTNERS1:1 – 51:1 – 5 SUPER/GIANT SETSUPER/GIANT SET

WORK REST RATIOSWORK REST RATIOS

TIMED SETSTIMED SETS1 – 1:00 UP TO 1 – 3:001 – 1:00 UP TO 1 – 3:00

CONDITIONINGCONDITIONING1:5 DOWN TO 1:11:5 DOWN TO 1:1

INCREASE QUALITY OF THE REPS BY:INCREASE QUALITY OF THE REPS BY:- INCREASE REST- INCREASE REST- BREAK REPS UP INTO SETS- BREAK REPS UP INTO SETS- SUPER SETS & GIANT SETS- SUPER SETS & GIANT SETS

““GIANT SETS”GIANT SETS”

PUSH – PULL – LEGPUSH – PULL – LEGDB BPRSDB BPRS 5 SETS5 SETS1 LEG SQUAT1 LEG SQUAT 5 SETS5 SETS4 GRIP PULL – UPS4 GRIP PULL – UPS 4 SETS4 SETS

DO A PUSH EXERCISE, A LEG DO A PUSH EXERCISE, A LEG EXERCISE, THEN A PULL EXERCISE.EXERCISE, THEN A PULL EXERCISE.1 PER 1:00-2:00, NO BREAK UNTIL1 PER 1:00-2:00, NO BREAK UNTILALL 14 SETS ARE DONE.ALL 14 SETS ARE DONE.

TIME UNDER TENSIONTIME UNDER TENSION

POWER ATHLETES ARE 1:1 POWER ATHLETES ARE 1:1 ECCENTRIC TO CONCENTRICECCENTRIC TO CONCENTRIC

CONTROL THE ECCENTRIC TO CONTROL THE ECCENTRIC TO CONCENTRIC TUT BY 101, 402, ETC.CONCENTRIC TUT BY 101, 402, ETC.

PAUSE AT THE BOTTOM WOULD BEPAUSE AT THE BOTTOM WOULD BEWRITTEN 131, 432, ETC.WRITTEN 131, 432, ETC.

DYNAMIC ISOMETRICSDYNAMIC ISOMETRICS

EXAMPLE 1EXAMPLE 1PAUSE BPRS 1 X 5 @ 80% 131PAUSE BPRS 1 X 5 @ 80% 131

EXAMPLE 2EXAMPLE 2PARTNER BPRS 1 X 5 @ 70% 13P1PARTNER BPRS 1 X 5 @ 70% 13P1

EXAMPLE 3EXAMPLE 34 CT PAUSE BPRS 1 X 5 @ 70% 2 SEC.4 CT PAUSE BPRS 1 X 5 @ 70% 2 SEC.

4 COUNT EXERCISES4 COUNT EXERCISES

4 COUNT EXERCISES4 COUNT EXERCISES

4 PAUSES DURING THE MOVEMENT4 PAUSES DURING THE MOVEMENT

EXAMPLESEXAMPLES

4 COUNT DIPS, PUSH – UPS4 COUNT DIPS, PUSH – UPS

4 COUNT PULL – UPS, LAT PULLS4 COUNT PULL – UPS, LAT PULLS

4 COUNT GLUTE HAMS, RDLS4 COUNT GLUTE HAMS, RDLS

4 COUNT STEP – UPS, 1 LEG SQTS4 COUNT STEP – UPS, 1 LEG SQTS

3 WAY EXERCISES3 WAY EXERCISES

UTILIZE 3 PLANES IN AN EXERCISE UTILIZE 3 PLANES IN AN EXERCISE

TO ENHANCE CONTROL/STABILITYTO ENHANCE CONTROL/STABILITY

EXAMPLESEXAMPLES

3 WAY BALANCE SQUATS3 WAY BALANCE SQUATS

3 WAY 1 LEG GOOD MORNINGS3 WAY 1 LEG GOOD MORNINGS

3 WAY LUNGES 3 WAY LUNGES

- & TOUCH- & TOUCH

- & PRESS- & PRESS

CLUSTER LIFTINGCLUSTER LIFTING

PUTTING SIMILAR EXERCISES OF VARYING PUTTING SIMILAR EXERCISES OF VARYING LOADS/SPEEDS IN ONE SERIES.LOADS/SPEEDS IN ONE SERIES.

EXAMPLEEXAMPLE

SQUAT – STRENGTHSQUAT – STRENGTH

WT VEST SQUAT JUMPS - POWERWT VEST SQUAT JUMPS - POWER

BOX JUMPS UPS – SPEED BOX JUMPS UPS – SPEED

CLUSTER TIPSCLUSTER TIPS

KEEP YOUR REP VOLUME LOWKEEP YOUR REP VOLUME LOW

KEEP YOUR SET VOLUME LOWKEEP YOUR SET VOLUME LOW

ESPECIALLY WHEN TRAINING SPEED,ESPECIALLY WHEN TRAINING SPEED,

STRENGTH AND/OR POWERSTRENGTH AND/OR POWER

COMBO & COMPLEX LIFTSCOMBO & COMPLEX LIFTS

COMBINATION LIFTS ARE 2 OR MORE COMBINATION LIFTS ARE 2 OR MORE LIFTS PUT TOGETHER. LIFTS PUT TOGETHER.

FOR EXAMPLEFOR EXAMPLE

PCL+FSQT+PRESS 3+3+3PCL+FSQT+PRESS 3+3+3

COMPLEX LIFTS ARE TWO OR MORECOMPLEX LIFTS ARE TWO OR MORE

LIFTS COMBINED.LIFTS COMBINED.

FOR EXAMPLEFOR EXAMPLE

PCL&FSQT&PRESS 3’SPCL&FSQT&PRESS 3’S

MAX VOLUMESMAX VOLUMES

STRENGTHSTRENGTH

SQUATSQUAT 40 – 50 REPS40 – 50 REPSPRESS/PULLINGPRESS/PULLING 30 – 40 REPS*30 – 40 REPS*

*SHOULD BE EQUAL!*SHOULD BE EQUAL!CLEANS/SNATCHESCLEANS/SNATCHES 15 – 20 REPS15 – 20 REPSBENDOVERSBENDOVERS 10 – 15 REPS10 – 15 REPS

MAXMAX VOLUMESVOLUMES

SHORT SPRINTSSHORT SPRINTS 250 – 500m/WORKOUT250 – 500m/WORKOUT

PLYOMETRICSPLYOMETRICS

HIGH/SHOCK LEVEL 25 CONTACTS/WKHIGH/SHOCK LEVEL 25 CONTACTS/WK

MOD/HIGH LEVEL MOD/HIGH LEVEL 50 CONTACTS/WK50 CONTACTS/WK

LOW/MOD. LEVEL 75-100 LOW/MOD. LEVEL 75-100 CONTACTS/WKCONTACTS/WK

INTERVAL RUNS UP TO 800 – 1200m/WKINTERVAL RUNS UP TO 800 – 1200m/WK

VOLUMESVOLUMES

COACHING POINTCOACHING POINT

WHEN DOING A LOT OF RUNNING, WHEN DOING A LOT OF RUNNING, PLYOMETRICS OR AGILITIES, COUNT PLYOMETRICS OR AGILITIES, COUNT THEM AS 10% OF YOUR LEG TRAINING THEM AS 10% OF YOUR LEG TRAINING VOLUME/INTENSITY.VOLUME/INTENSITY.

PETE MARTINELLIPETE MARTINELLI

VOLUMESVOLUMES

IF YOU ARE AT THE TOP END OF YOUR IF YOU ARE AT THE TOP END OF YOUR VOLUMES AND/OR INTENSITIES, BE VOLUMES AND/OR INTENSITIES, BE AWARE OF THE RELATIONSHIP OF EACH AWARE OF THE RELATIONSHIP OF EACH WORKOUT TO THE OTHER. WORKOUT TO THE OTHER.

THE CUMULATIVE EFFECT OF FATIGUE THE CUMULATIVE EFFECT OF FATIGUE CAN SNEAK UP ON YOU AND YOUR CAN SNEAK UP ON YOU AND YOUR ATHLETES. ATHLETES.

LIFTING VOLUMESLIFTING VOLUMES

WEEK 1 WEEK 1 32.5%32.5%

WEEK 2WEEK 2 27.5%27.5%

WEEK 3WEEK 3 22.5%22.5%

WEEK 4WEEK 4 17.5%17.5%

USING 300 (EARLY HS) UP TO USING 300 (EARLY HS) UP TO

500 REPS (MID LEVEL COLLEGIATE) 500 REPS (MID LEVEL COLLEGIATE)

EXERCISE VOLUMESEXERCISE VOLUMES

SQUATSQUAT 25 – 30%25 – 30%

PRESSPRESS 15 – 25%15 – 25%

CLEANCLEAN 15 – 20%15 – 20%

SNATCHSNATCH 10 – 15%10 – 15%

PULLS PULLS 5 – 10%5 – 10%

BEND OVERSBEND OVERS 5 – 10%5 – 10%

CORE CORE 5 – 10%5 – 10%

EXERCISE TEMPLATEEXERCISE TEMPLATE

400 REPS400 REPS 32.5%32.5% 27.5%27.5% 22.5%22.5%

130130 110110 9090

SQUAT/30%SQUAT/30% 3939 3333 2727

PRESS/25%PRESS/25% 3333 2828 2323

CLEAN/20%CLEAN/20% 2626 2222 1818

SNATCH/15%SNATCH/15% 2020 1717 1414

BNDOVRS/5%BNDOVRS/5% 77 66 55

PULLS/5%PULLS/5% 77 66 55

SET – REP SCHEMESSET – REP SCHEMES

SETS SHOULD BE MULTIPLESETS SHOULD BE MULTIPLE

REPS SHOULD BE LOWREPS SHOULD BE LOW

STRENGTH TRAININGSTRENGTH TRAINING

BENCH, SQUAT, DEADLIFT BENCH, SQUAT, DEADLIFT 1 – 3 (4)1 – 3 (4)

OLYMPIC LIFTINGOLYMPIC LIFTING

CLEAN, SNATCH, JERKCLEAN, SNATCH, JERK 1 – 31 – 3

CIRCUITS USE MULTIPLE REPSCIRCUITS USE MULTIPLE REPS 6 – 106 – 10

BODYWEIGHT FOR REPSBODYWEIGHT FOR REPS 10+10+

IN - SEASONIN - SEASON

INVERT THE SEQUENCEINVERT THE SEQUENCEMONDAY – POWERMONDAY – POWER

TUESDAY – STRENGTHTUESDAY – STRENGTH

WEDNESDAY – RECOVERWEDNESDAY – RECOVER

THURSDAY – SPEEDTHURSDAY – SPEED

FRIDAY – RECOVERFRIDAY – RECOVER

SATURDAY – COMPETESATURDAY – COMPETE

SUNDAY - RECOVERSUNDAY - RECOVER

BUILD IT BACKWARDSBUILD IT BACKWARDS

DETERMINE THE BIG MEETSDETERMINE THE BIG MEETS

FOLLOW THE %’SFOLLOW THE %’S

32.5% - 27.5% - 22.5% - 17.5%32.5% - 27.5% - 22.5% - 17.5%

PULL – OFF PLYO’S 10 DAYS OUTPULL – OFF PLYO’S 10 DAYS OUT

COACH THE MENTAL ATHLETECOACH THE MENTAL ATHLETE

IMPRINT SUCCESSIMPRINT SUCCESS

EXPECT THE BESTEXPECT THE BEST

ALWAYS FACTOR IN RECOVERYALWAYS FACTOR IN RECOVERY

EVALUATIONEVALUATION

KEEP RECORDSKEEP RECORDS

SETS, REPS, DISTANCESSETS, REPS, DISTANCES

TESTTEST

CONSULT OTHER COACHESCONSULT OTHER COACHES

LEARN FROM MISTAKESLEARN FROM MISTAKES

EACH YEAR IS DIFFERENTEACH YEAR IS DIFFERENT

EACH ATHLETE IS DIFFERENTEACH ATHLETE IS DIFFERENT

THANK YOUTHANK YOU

M – F PERFORM BETTERM – F PERFORM BETTER

COACHESCOACHES

THERAPISTSTHERAPISTS

TRAINERSTRAINERS

ATHLETESATHLETES

MY FAMILYMY FAMILY

YOUYOU