Matt Ludwig CSCS,SCCC Strength and Conditioning Coach.

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Ethelbert Oliver
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1 Matt Ludwig CSCS,SCCC Strength and Conditioning Coach University of Washington

2 Our athletes could perform better if they were: Physically stronger More explosive and powerful Faster Big enough and lean enough for optimal performance Able to move freely and fluidly on balance in all planes of motion Able to handle large amounts of work for more deliberate practice Able to quickly learn new strategies and think critically Mentally tough, selfless, and relentlessly committed to TEAM.

3 Always mindful of where they want to be, see the big picture Critical and repetitious evaluators Great problem solvers Patient, Do the work, Put athletes in a position to succeed often Tirelessly work to be a better coach today than they were yesterday

4 Have a philosophy for why you do what you do. Define the outcome you want to achieve and the time frame needed to achieve that goal. Create a teaching model dlto shift hf athletic performance from X Y in small increments. Eat the elephant 1 bite at a time. It is the coach/ teacher s responsibility to implement the level of engagement that your program requires to produce the results you are looking for.

5 I believe every athlete is capable of development and improvement to bring something constructively unique to the competition floor.. I will train all athletes using the science of sports performance to assess and oercome overcome physical performance barriers. I will create and implement training plans that improve the athletes value to themselves and the teams they play for. It is my responsibility to elevate the performance of each athlete t physically and mentally. tll My goal is for every athlete t to realize and experience the reward of achieving their potential.

6 Define the strengths and limitations of the athlete (talent, IQ, technical skills, physical strength, endurance, speed..) Define the obstacles and challenges you will see in the upcoming year/season (opponents, home vs away environments, multi sport athletes, t academics, facilities, poor diets, puberty, common injuries..) Define the fundamental skills needed to be successful Running, jumping, pushing, pulling, blocking, hitting, swinging, throwing Have your athletes t mastered these skills and can they combine these actions.

7 Your evaluation process exposes the problems. Create simple execution plans to address the issues Use easy to understand language with direct instruction Reward success, correct failure, be patient and allow them to learn. (know when to use the carrot and when to use the whip) Hold athletes accountable, but do not assume anything!

8 DANIEL COYLE The Talent Code 1. Skill is developed it is not innate. Everything can be learned 2. Mastering a skill takes passionate practice it needs to matter enough to you that atyou are aewilling to push yourself outside of your comfort o zone. Get comfortable with being uncomfortable 3. Nobody has ever mastered a skill by themselves. Great masters seek coaching and mentoring. 4. Exceptions to the rule are the ones that learn to overcome their deficiencies and learn new skills faster than the norm. (great coaches and internal drive) C fid d tl t h b ilt th h titi d h i 5. Confidence and mental toughness are built through repetition and showing your athletes you trust their decision making process.

9 1. Strength Training 2. Speed Agility and Conditioning 3. PARTICIPATING IN OTHER SPORTS 4. Teaching your athletes how to set goals 5. Get quality sleep 6. Eating nutritionally sound meals 7. Sport specific training with specialist coaches 8. Reading and study other masters of the game 9. Training with others that have advanced to higher degrees of the game

10 Strengthens g bones, muscles, ligaments, and tendons to reduce joint stress, and reduce potential for injury. Increases electrical activity within the CNS for improving force productivity to increase strength, speed, and power of movement Improves metabolic working capacity allowing work to be performed longer at higher intensities with more efficient recovery Defines weak and lagging areas that may be limiting performance

11 Have the end in mind. (Strength, Power, Endurance, Mobility, Size) Build Athletic Strength (prepare p for the demands of competition) Body building vs. Olympic weight lifting vs. SPORT TRAINING Training model: introduce develop sub mastery mastery test Start with the most basic of training movements and avoid gimmicks, devices, and toys. Use low volume low intensity and build up to your training volume and intensity over the first 4 6 weeks.

12 Strength training has to play a physiological role; it has to tap the same energy system to add to the specific adaptation to the physiological requirements of a given sport, Tutor Bompa. Make your goals complement one another. Training for maximal strength conflicts with aerobic endurance Training for maximal strength complements sprint speed Train to optimize performance at the correct time within your season. Athletic benefits of training may take 3 to 4 weeks post training cycle to express themselves in sport competition Most sports do not require mass! Sports require power, quickness, and fast application of force. Bodybuilding methods do not result in increasing power.

13 Introduce the exercise first with body weight or minimal resistance. Develop the exercises by adding volume and improving technique Establish sub mastery of the exercises by training with the volume needed to elicit a positive effect on performance, with near perfect technique and possibly adding resistance. Master technical aspects of the lift relative to the athletes anatomical capabilities Test the athlete to evaluate progress from baseline introduction

14 Back Squat Front Squat Deadlift Lunges /Step Ups Glute ham raise Leg Curls Romanian Deadlifts Single Leg Squat Flat Bench Press Angular Bench Presses Overhead Pressing Pull Ups/Chin Ups Push Ups (core tight) Correctly Jumping Correctly Landing Efficient Run Mechanics All of these exercises can be performed with ih many variations i and tools. When motor patterns are realized then you can start adding resistance. When motor patterns are realized then you can start adding resistance. Everyone learns at a different rate.

15 What exercises should I implement for a novice weight room 3 sport athlete (football, wrestling, baseball) that increase athletic performance Always remember: Train specific movements in each sport during the sport season. Some exercises will complement all sports. Some can be restricted to just that sport season. Avoid the numbers game, strength is realized and improved over months and years of training. Compare your athlete to yearly progress.

16 Cycle 1 : Duration 2 weeks of training 3x per week Exercises: Body weight Squat Lunge Step Up Push Up Pull Up Sit Up Plank Side to side Knee touch Cycle 2: Duration 2 weeks of training 4x per week (2 Lower/Upper) Exercises with Med Ball DB or Holding Plate: Lower Squat Deadlift Step Up RDL Sit Up Seated Twist Upper Bench OH Press Tricep Ext Row Pull Up Plank Cable Twist Cycle 3: Barbells 2x per week MB or Body weight 2x per week Lower Squat Lunge or Step Up RDL or Leg Curl Sit Up Seated Twist Upper Bench OH Press Ti Tricep Ext Row Pull Up Plank Cbl Cable Twist

17 Cycle 1 : Duration 2 weeks of training 3x per week Exercises with Db s or Medball Deadlift Lunge Bench Row Rear Fly s Side Raises Plank Glute Bridges Cycle 2: Duration 2 weeks of training 4x per week (2 Lower/Upper) Exercises with Med Ball DB or Holding Plate: Lower 1 Front Squat Lunge RDL Plank Cable Twist Lower 2 Deadlift SL Squat SL Curl Calf Raise Hanging gknee Up Upper 1 Bench Military Tri Ext Pull Over Row Side Raise Bicep Upper 2 Incline Exp Push Up Chin Up Upright Row Rear Fly Cycle 3: Same using Barbells 2x per week MB or Body weight 2x per week working in 3 week waves.

18 Cycle 1 : Duration 1 week of training 3x per week Exercises with Db s or Medball or holding plate Deadlift Side Lunge Step Up Military Press Chin Up Shrugs Push Up Protraction Rear Fly Sand Bucket Cycle 2: Duration of season training 3x per week (Total/Lower/Upper) Exercises with Med Ball DB or Holding Plate: Total 1 Deadlift Bench Press Military Row Protraction Tricep Ext Lower 2 Squat Jumps SL Squat SL Curl PB Knee In s PB Alt Pointer Upper 2 MB Jerk Chin Up Shrug Pull Over Front Raise Side to Side Knee touch Cable Twist Work cycle 2 in 3 week waves.

19 Between each new season plan for 7 10 off from training days to mentally and physically regenerate for the new sport. This is an adaptation period to the new sport using practice as their only form of training. Each sport will demand its own specific energy needs. Transitions are a great time to adjusting nutritional strategies.

20 Build testing periods into your seasonal training cycles. Testing should model the training phase and its intended goals. Testing should identify overall improvements as well as express themselves in practice/competition. Athlete should be communicating a positive performance correlation with ih their hi strength training. i Avoid testing within 72 hours of competition. Deload training for 1 week odtest g t 7 ou s o co pet t o. eoadta g o ee after a testing week.

21 If you have further questions please me

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