A COACH S INFLUENCE» One coach will impact more young people in a year than most people do in a lifetime Rev. Billy Graham

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1 A COACH S INFLUENCE» One coach will impact more young people in a year than most people do in a lifetime Rev. Billy Graham 2» CORE VALUES 1. LEAD, INSPIRE AND DEVELOP YOUNG MEN AND WOMEN OF CHARACTER 2. PREVENT INJURY 3. MOVE BETTER (MOBILITY) 4. GET STRONGER 5. GET QUICKER AND MORE EXPLOSIVE 3

STRENGTH AND CONDITIONING PHILOSOPHY» My programs focus on, team and individual needs, as well as placing a priority on the prevention of injuries.

2 STRENGTH AND CONDITIONING PHILOSOPHY» My programs focus on, team and individual needs, as well as placing a priority on the prevention of injuries. Maximizing each student athlete's physical potential and athletic performance is my end goal.» My philosophy is to create a competitive culture of training, in which athletes are constantly challenged physically, mentally, and emotionally.» My athlete s will understand why they are doing a certain exercise, how to perform it properly and how that particular exercise will enhance their performance in their individualized sport. PUBLIC SCHOOL» 1400 STUDENTS» 4A SCHOOL (5A IS LARGEST)» 38 SPORT S PROGRAMS (JV AND VARSITY) 5 PUBLIC SCHOOL REQUIREMENTS TO EMPLOYMENT» Must hold a valid teaching license in Physical Education Obtain Master s or Bachelor s degree in PE from accredited institution Or be accepted into and complete PACE program» Pass state s teaching certification exam (Praxis)» Must hold either CSCS, CSCCA or USAW certification» Must pass background checks 6

3 FALCON STRENGTH» WHEN DESIGNING YOUR STRENGTH PROGRAM KNOW WHAT YOU WANT THE CORE VALUES OF YOUR STRENGTH AND CONDITIONING PROGRAM TO BE METHODS ARE MANY, PRINCIPLES ARE FEW 7 FACILITIES» 1600 SQUARE FOOT WEIGHT ROOM» 10 RACKS» NO TRACK (TENNIS COURTS, PARKING LOT)» COMPETITION GYM Daily Schedule Daily Schedule» A/B DAY SCHEDULE 90 min classes» Classes are for most part separated by sport» Freshman are not and are sprinkled in throughout the whole day» Generally 2 4 more lifting groups after school 9

Assistants» 1 intern per semester» 1-2 student interns per year» Sport

S.T (FUTURE ATHLETE SPEED AND STRENGTH TRAINING) 4 TH 7 TH GRADE 2 3 TIMES

Dynamic Movement Prep» Eccentric and Isometric Squats» Wall squats» Push

4 Assistants» 1 intern per semester» 1-2 student interns per year» Sport coaches BLOCK 0 F.A.S.S.T (FUTURE ATHLETE SPEED AND STRENGTH TRAINING) 4 TH 7 TH GRADE 2 3 TIMES PER WEEK PM BLOCK 0» Mobility/Stability» Core/Hip strength» Dynamic Movement Prep» Eccentric and Isometric Squats» Wall squats» Push ups/pull ups/ Inverted Rows» Band Pulls» Landings/ Counter Movement Jumps» Change of Direction» Sprint Technique» Compete!!!!» Have Fun!!!!!!

! HAVE FUN 14 FUTURE FALCONS WELCOME TO THE LAB LIFTING PROGRAM» Start in February of their 7 th grade year»

5 BLOCK 1»FUTURE FALCONS» 7 TH AND 8 TH GRADERS» 2 DAYS PER WEEK» FEBRUARY AUGUST GOALS: FUTURE FALCONS WELCOME TO THE LAB TEAMWORK ACCOUNTABILITY TECHNIQUE PROGRESSIONS SENSE OF URGENCY COMPETE!! HAVE FUN 14 FUTURE FALCONS WELCOME TO THE LAB LIFTING PROGRAM» Start in February of their 7 th grade year» Functional Movement Screen Push up stability test Mobility and Stability is the #1 focus Focus of lifting is all about technique Force absorption

6 FALCON STRENGTH FORCE ABSORPTION BLOCK 1 WELCOME TO THE LAB» Goals: 1. Teach how to Load or the ability to decelerate 2. Mobility/ Stability 3. Core Strength 4. Lifting Technique 5. Intensity 17 FUTURE FALCONS WELCOME TO THE LAB LIFTING PROGRAM List of exercises taught in order: Push up stability test Hip Raises Lunge Squat (Air, Goblet, Single Leg, Front) Eccentric Poor Man s Glute Ham Push up Pull up or Inverted Row Romanian Dead Lift DB DeadLift Bench Press Hang High Pull Hang Clean Push Press/ Push Jerk

!! FUNCTIONAL MOVEMENT SCREEN» PUSH UP STABILITY TEST CLEARING TEST

7 BLOCK 2 FALCON STRENGTH WHERE ATHLETES ARE MADE ASSESSING YOUR ATHLETES» PRE WORKOUT ASSESSMENTS!!! FUNCTIONAL MOVEMENT SCREEN» PUSH UP STABILITY TEST CLEARING TEST ACL HOP AND STOP TEST FORCE ABSORPTION Teach how to absorb force and land properly ACL HOP AND STOP TEST 21

8 FALCON STRENGTH Unless you re dealing with a double body weight squat, worry more about getting stronger than anything else Dr. Bryan Mann Assistant Teaching Professor of Physical Therapy & Assistant Director of Strength & Conditioning University of Missouri FALCON STRENGTH WHERE ATHLETES ARE MADE» 3 DAYS A WEEK» Total Body Lift each session DAY 1 UPPER BODY FOCUSED 2 ARM MOVEMENTS 2:1 PULL TO PUSH EXPLOSIVE LEG MOVEMENTS DAY 2 LOWER BODY FOCUSED SINGLE LEG MOVEMENTS SHOULDER STABILITY DAY 3 HEAVY LOWER BODY DAY SINGLE ARM MOVEMENTS 23 FALCON STRENGTH WHERE ATHLETES ARE MADE» Day 1» Straight line, linear speed work» TO BE FAST, YOU MUST TRAIN FAST» Day 2» Agility, change of direction» Day 3» Game like conditioning/ competition/ Fun Friday

FALCON STRENGTH WHERE ATHLETES ARE MADE» Competitions/ Fun Fridays CORE LIFTS» SQUAT» BENCH PRESS (SINGLE ARM, CLOSE, INCLINE)» ROMANIAN DEADLIFT» HIGH PULL» PUSH JERK/PUSH PRESS» PULL UPS/ ROWS»

9 FALCON STRENGTH WHERE ATHLETES ARE MADE» Competitions/ Fun Fridays CORE LIFTS» SQUAT» BENCH PRESS (SINGLE ARM, CLOSE, INCLINE)» ROMANIAN DEADLIFT» HIGH PULL» PUSH JERK/PUSH PRESS» PULL UPS/ ROWS» SQUAT PROGRESSION SQUATS ON AIR DUMBBELL OR GOBLET SQUATS FRONT SQUATS WALL SQUATS- MUST BE ABLE TO DO THIS IN ORDER TO BACK SQUAT BACK SQUAT-AT MY DISCRETION ( NO ONE BACK SQUATS UNTIL FEBRUARY OF 9 TH GRADE YEAR AT THE EARLIEST)

10 » WALL SQUATS FALCON STRENGTH 28» Back Squat» Clean» Deadlift BLOCK 3 Iron Falcons FALCON STRENGTH WHERE ATHLETES ARE MADE» IRON FALCON CHALLENGE

11 FALCON STRENGTH. WHERE ATHLETES ARE MADE 31 FALCON STRENGTH WHERE ATHLETES ARE MADE IRON FALCON CHALLENGE BLOCK 4 FLYING FALCONS More individualized Velocity Based Training Vertimax College Workout Programs

workout packet STRENGTH & CONDITIONING» Compete Every Day Weight Room Competitions

12 BLOCK 4 FLYING FALCONS Prerequisites: Guys must squat 2x bodyweight Girls must squat 1.75x bodyweight Earliest they begin is Winter Junior Year Once they get their college workout packet STRENGTH & CONDITIONING» Compete Every Day Weight Room Competitions Speed/Agility/Plyo Competitions FALCON STRENGTH TEAM OF THE YEAR STRENGTH & CONDITIONING»HAVE FUN

FALCON STRENGTH WHERE ATHLETES ARE MADE» FINAL

WHERE ATHLETES ARE MADE» Micah Kurtz, MS, CSCS,

Conditioning AC Flora High School Strength and

13 FALCON STRENGTH WHERE ATHLETES ARE MADE» FINAL THOUGHTS» BOOK RECOMMENDATIONS FALCON STRENGTH WHERE ATHLETES ARE MADE» Micah Kurtz, MS, CSCS, RSCC*D, USAW Director of Strength and Conditioning AC Flora High School Strength and Conditioning Consultant Coach Oak Hill Academy Cell: (410) Youtube:

MY HIGH SCHOOL JOURNEY Charleston High School (280) Boyd Buchanan

Hopkinsville High School (1200) Battle Ground Academy (320) WHAT

Matthew 6:19 21 Do not lay up for yourselves treasures on earth,

14 MY HIGH SCHOOL JOURNEY Charleston High School (280) Boyd Buchanan School (284) Alcoa High School (414) Notre Dame High School (402) Hopkinsville High School (1200) Battle Ground Academy (320) WHAT IS YOUR TREASURE? Matthew 6:19 21 Do not lay up for yourselves treasures on earth, but lay up for yourselves treasures in heaven. For where your treasure is, there you heart will surely be also.

BEGIN WITH THE END IN MIND! S.M.A.R.T. goal setting Understand your school culture Understand the different personalities Understand the politics 43 WHAT DO WE DO? P.R.E.P.A.R.E.! Passion

15 BEGIN WITH THE END IN MIND! S.M.A.R.T. goal setting Understand your school culture Understand the different personalities Understand the politics 43 WHAT DO WE DO? P.R.E.P.A.R.E.! Passion Resiliency Empathy Poise Adaptability Respect Energy 44 PRIVATE SCHOOL K-12 Curriculum (735 students) 365 Students (Upper School) Division II-A 17 Sports Multiple sport participation is the standard

field 40 yd indoor track Indoor baseball

16 PRIVATE SCHOOL- EMPLOYMENT Content area degree/experience Preferably graduate level CSCS or SCCC certified Background check required Difficult market to get hired BATTLE GROUND ACADEMY FACILITIES 6000 sq ft weight room 40x40 indoor turf field 40 yd indoor track Indoor baseball facility 3 gyms Multiple fields Outdoor track

17 FACILITIES 10 racks One side dedicated to cardio/selectorized 3 sets of every dumbbell KB s for every rack Tendo units at half our racks Multiple toys DAILY SCHEDULE 8 day rotating schedule 3-4 training days per week minutes of training time 90 to 120 minutes per week of instruction DAILY SCHEDULE Wellness classes are in session every period 9 sections for 8 classes Students are not separated by grade, sport, or activity After school training for those not enrolled in wellness

BGA K-12 LTSD WELLNESS MODEL Begins at BGA s lower school Ends on our campus Developmental level appropriate Each instructor understands their role in our LTSD process Progressions & regressions

18 BGA K-12 LTSD WELLNESS MODEL Begins at BGA s lower school Ends on our campus Developmental level appropriate Each instructor understands their role in our LTSD process Progressions & regressions extremely important at the Upper School level All students are programmed for in our program 2 paths Lifetime Wellness Athletic Based Training Classes are very diverse- all grades, all levels, all paths Separated by gender in grades 5-12

ATHLETIC BASED TRAINING Off season training during school and after In season training completed during the school day Our ABT model caters to the in-season athlete due to academic constraints and

19 ATHLETIC BASED TRAINING Off season training during school and after In season training completed during the school day Our ABT model caters to the in-season athlete due to academic constraints and multi-sport participation OFF SEASON WELLNESS NO WELLNESS Lift Movement M, W, F T, Th Lift After School Session A Session B In-Class After School Movement After School STAFF 3 Full time staff members Director/Assistant AD Male Instructor Female Instructor Internship Program Summer-4 Semesters- 1 to 2

20 BGA Training System Inspired by Joe Kenn s Tier System* 3 day total body lift/ 2 days speed and movement, restoration Divided into 5 blocks for our athletes Wildcat (Block 0), White, Gray, Gold and Blue OFF SEASON PHILOSOPHY GUIDING PRINCIPLES Simplicity Total body Proper movement patterns Progressive overload (APRE) ADVANTAGES TO THIS SYSTEM Promotes athleticism Safe Progressive Provides variety to avoid plateaus Provides a new challenge each year for your athletes Naturally encourages LTAD 60

21 TIER CLASSIFICATION We create 5 different levels for our athletes Wildcat- Bodyweight Exercises White- Beginner Gray- Intermediate Gold- Advanced Blue- Elite 61 BLOCK PROMOTION Technical proficiency Chronological vs. Physiological Age Maturity Skill/Ability Level TIER RULES

22 ASSESSMENT Every day & everything is an assessment! DMWS FMS- as needed Overhead squat- great indicator for me Movement changes- positive or negative WILDCAT Hinge Squat Push Pull Crawl Mobility Stability Relative body strength Movement efficiency WHITE T- Block Hex Bar Deadlift U- Log Bar Overhead Press L- Overhead Squat

23 GRAY T- Hex Bar Deadlift U- Log Bar Bench Press L- Front Squat (Technical Emphasis) GOLD T- Hex Bar Clean Pull U- Swiss Bar Bench Press L- Front Squat/Back Squat BLUE T- Olympic Bar Clean Pull U- Swiss Bar Bench Press L- Back Squat/ Front Squat

24 SET TOP AND TIER REP EXERCISES SCHEMES White Gray Gold Blue Block Hex Bar Deadlift APRE 5, APRE 3 Overhead Squat APRE 10, APRE 5 Log Bar Overhead Press APRE 10, APRE 5, Sets will range from 2-6 sets depending upon emphasis Hex Bar Dead Lift APRE 5, APRE 3 Front Squat APRE 10, APRE 5, APRE 3, Log Bar Bench Press APRE 10, APRE 5, APRE 3 Sets will range from 2-6 sets depending upon emphasis Hex Bar Clean Pull Clean Pull APRE 5, APRE 3, APRE 5, APRE 3 Doubles and Singles Doubles and Singles Front Squat/Back Squat APRE 10, APRE 5, APRE 3 Swiss Bar Bench Variation APRE 10, 5, 3 Sets will range from 2-6 sets depending upon emphasis Back Squat/Front Squat APRE 10, APRE 5, APRE 3 Swiss Bar Bench Variation APRE 10, 5, 3, Singles Sets will range from 2-6 sets depending upon emphasis FRED EAVES DIRECTOR OF WELLNESS AND ATHLETIC PERFORMANCE Fred.Eaves@mybga.org (865)

Notre Dame Athletic Development (My Components of Traditional Periodization)

Notre Dame Athletic Development (My Components of Traditional Periodization) Nick Garcia Notre Dame High School Thank You Glenn McAtee My Mentor Coach Gambetta Notre Dame High School Objective To develop