Developing the High School Athlete
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- Buddy Bradford
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1 Dorman High School Strength and Conditioning Developing the High School Athlete Eric Cash
2
3 Major Influences Joey Batson Clemson University John Sisk Georgia Tech Joe Kenn Carolina Panthers Russell Patterson Former and Current Staff
4 Factors to Consider for the High School Strength Coach 1. Multi-Sport Athlete 2. Year Round Sport Specificity 3. Physical Development 4. Physiological Deficiencies 5. Lack of Knowledge from Sport Coaches 6. Time Management 7. School Calendar
5 Program Philosophy 1. Total Body Training Sessions Principles 2. Fundamentally Sound Block Zero, Proper Progressions 3. Variety APRE, Volume Accumulation Training, Undulating Periodization, Linear Periodization, Method, Prilepin s Table 4. Posterior Chain vs. Man in the Mirror 5. Atmosphere 6. Speed Acceleration Plyos and Change of Direction (COD)
6 BLOCK PROGRAMMING BLOCKS COLLEGE HIGH SCHOOL BLOCK 0 REDSHIRT 7 TH & 8 TH BLOCK 1 FRESHMEN 9 TH & 10 TH BLOCK 2 SOPHOMORES 11 TH & 12 TH BLOCK 3 JUNIORS & SENIORS EXCEPTIONAL & RARE BLOCK 4 EXCEPTIONAL & RARE
7 VOLUME DECREASES The System Basic Design SESSION T SESSION L SESSION U Post TOTAL LOWER UPPER LOWER UPPER TOTAL UPPER TOTAL LOWER TOTAL LOWER UPPER LOWER UPPER TOTAL UPPER POST UPPER POST UPPER POST LOWER POST LOWER POST LOWER POST
8 The System Dorman High School TOTAL w/ Rotational Core LOWER w/ Stability Core UPPER w/ Upper Post TOTAL w/ Upper Post LOWER w/ Lower Post SESSION T SESSION L SESSION U Power Clean w/ Trunk Twist Tempo Front Squat w/ Push Up March Tempo Close Grip w/ SA DB ROW KB Snatch w/ Band Face Pulls SAKBOH Lunge w/ SL Elv. Glute Bridge LOWER w/ Stability Core UPPER w/ Upper Post TOTAL w/ Rotational Core LOWER w/ Lower Post UPPER w/ Upper Post Back Squat w/ Front Plank Knee to Elbow Chin Ups/Inv. Row w/ Tempo Push Ups Hang Clean w/ Band Trunk Rotations Goblet Lat. Lunge w/ GHR DB Floor Press w/ Rear Delt Raise UPPER w/ Upper Post TOTAL w/ Rotational Core LOWER w/ Stability Core UPPER w/ Upper Post TOTAL w/ Lower Post Bench Press w/ OH Dowel Pull Down Deadlift w/ Pause Squat w/ Wt. Front Plank DB Savickas Press w/ Pause Band Pull Apart Box Jumps w/ RDL
9 The System Dorman High School In-season SESSION T SESSION L SESSION U 1 TOTAL w/ Rotational Core LOWER w/ Stability Core UPPER w/ Upper Post 2 LOWER w/ Stability Core UPPER w/ Upper Post TOTAL w/ Rotational Core 3 UPPER w/ Upper Post TOTAL w/ Rotational Core LOWER w/ Stability Core **Traditional Schedule Minute Classes
10 TRAINING PROTOCOLS Variety Linear Periodization Undulating Periodization Method Volume Accumulation Training (VAT, Density) Prilepin s Table Autoregulated Progressive Resistance Execise (APRE) Prilepin s Table Intensity Low Optimal High Below 70% % to 79% % to 89% %
11 Volume Accumulation Training Typically done with T4 or T5 Bent Rows Method TRAINING PROTOCOLS WK 1 WK 2 WK 3 WK 4 4 x x x x 135 WK 1 WK 2 WK 3 WK % 5 55% 5 55% 5 55% 3 55% 3 60% 3 65% 3 65% 6 60% 5 65% 3 75% 5 75% 6 65% 5 70% 3 80% 3 85% 6 70% 5 75% 3 85% 1 95%
12 Set APRE 3 APRE 6 APRE 10 0 Warm-Up Warm-Up Warm-Up % 3RM 10 50% 6RM 12 50% 10RM % 3RM 6 75% 6RM 10 75% 10RM 3 Reps to failure at 3RM Reps to Failure at 6RM Reps to Failure at 10RM 4 Adjusted Reps to failure Adjusted Reps to Failure Adjusted Reps to Failure 3 RM Protocol 6RM Protocol 10RM Protocol Set 3 Reps Set 4 Adjustment Set 3 Reps Set 4 Adjustment Set 3 Reps Set 4 Adjustment 0-5 to to to to to to No Change 5-7 No Change 8-12 No Change to to to to to to +15
13 BLOCK PROGRAMMING BLOCKS COLLEGE HIGH SCHOOL BLOCK 0 REDSHIRT 7 TH & 8 TH BLOCK 1 FRESHMEN 9 TH & 10 TH BLOCK 2 SOPHOMORES 11 TH & 12 TH BLOCK 3 JUNIORS & SENIORS EXCEPTIONAL & RARE BLOCK 4 EXCEPTIONAL & RARE
14 BLOCK ZERO What is Block Zero? A systematic approach that safely develops and integrates athletes into a training program Helps athletes prepare for the physical demands of sport Takes into account an athlete s training age and assumes that all new athletes entering a training program have a training age of zero
15 BLOCK ZERO Outcomes from Block Zero Acclimatization into your program Allows for a period of assessment and evaluation Provides a conducive teaching environment for proper technique instruction Injury prevention through evaluation and technique instruction Increased comprehension of application to sport and training
16 BLOCK ZERO MIDDLE SCHOOL DEVELOPMENT PROGRAM--Cycle 1--4 Week Rotation DAY 1 DAY 2 Squat Athletic Postion Hold 3 x 30 Sec. Pause BW Squat 5 x 10 Sec. Athletic Position Hold 3 x 30 Sec. Pause BW Squat 5 x 10 Sec. PRE-ACTIVITY PREPARATION Upper ISO Core Front Plank x 30 Sec. Trunk Twist x 30 Sec. ISO Push Up x 10 Sec. Band Face Pull x 15 2 ROTATIONS Alt. V Ups x 30 Sec. Side Plank x 20 Sec. Ea. ISO Lunge x 10 Sec. Each Black Burns x 10 Sec. Each Lower Torso Superman x 10 Iso Glute Bridge x 1 Min. 3 ROTATIONS FUNCTIONAL STRENGTH Upper Lower Upper Lower Band BW Squat x 15 Body Weight Squat x 15 Chin Up Holds x Max Chin Up Negatives x 6 Single Leg Glute Bridge x 30 Sec. Each Partner Leg Curls x 8 Push Ups x 12 Bench Dips x 15
17 PRE-ACTIVITY PREPARATION TIER INTRODUCTION Lower L MOVEMENT MECHANICS Command Lunges x 6e Teach Athletic Position DOWEL RODS Squat w/ Dowel--2 x 10 Squat Shuffle w/ Dowel--2 x 10yds Squat Walk w/ Dowel--2 x 10yds BLOCK ZERO MIDDLE SCHOOL DEVELOPMENT PROGRAM--Cycle 2--4 Week Rotation Squat Core ISO Upper DAY 1 DAY 2 Athletic Postion Hold 3 x 30 Sec. Pause BW Squat 5 x 10 Sec. Pause BW Squat 5 x 10 Sec. 2 ROTATIONS Front Plank March x 6e MB OH Sit Up x 15 Med Ball Trunk Twist x 30 Sec. Side Plank x 20 Sec. Ea. ISO Push Up x 20 Sec. Pause Alt. Superman x 5e 3 Position Squat x 5e 3 ROTATIONS T KB Swing x 15 L KB Goblet Squat x 12 U Chin Up Holds x Max T Vertical Jumps x 6 T Box Drops x 6 L Partner Leg Curls x 8 L Glute Bridge March x 15e U Band Pull Aparts x 15 U Athletic Position Hold 3 x 30 Sec. ISO Lunge x 15 Sec. Each Pause Band Face Pulls x 10 Med Ball OH Slams x 10 Push Ups x 12 Change of Direction Bands around Ankles Monster Shuffle w/ bands--2 x 10yds. Monster Walk w/ Bands--2 x 10yds. Backward Monster Walk w/ bands--2 x 10yds.
18 BLOCK ZERO
19 BLOCK ZERO
20 BLOCK ZERO
21 BLOCK ZERO
22 Thanks John Sisk Lon Record Chris Dantzler Hammer Strength Jake Morris & Jimmy Anderson Contact Info Eric Cash
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