STRENGTH & CONDITIONING

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Alison Norton
5 years ago
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2 STRENGTH & CONDITIONING

3 STRENGTH & CONDITIONING

4 STRENGTH & CONDITIONING

5 RESULTS FALL SQUATTERS OVER 300lbs. SPRING SQUATTERS OVER 300lbs. FALL POWER CLEANS OVER 200lbs. SPRING POWER CLEANS OVER 200lbs. FALL SQUATTER OVER 400lbs. SPRING SQUATTERS OVER 400lbs FALL SQUATTERS OVER 300lbs. SPRING SQUATTERS OVER 300lbs. FALL POWER CLEANS OVER 200lbs. SPRING POWER CLEANS OVER 200lbs. FALL SQUATTERS OVER 400lbs. SPRING SQUATTERS OVER 400lbs. FALL POWER CLEANS OVER 225lbs. SPRING POWER CLEANS OVER 225lbs.

6 RESULTS FALL SQUATTERS OVER 350lbs. SPRING SQUATTERS OVER 350lbs. FALL POWER CLEANS OVER 200lbs. SPRING POWER CLEANS OVER 200lbs. FALL SQUATTERS OVER 400lbs. SPRING SQUATTERS OVER 400lbs. FALL BENCHERS OVER 250lbs. SPRING BENCHERS OVER 250lbs.

7 CHANGE WHEN CHANGE IS NECESSARY (Area Finalist) (Regional Finalist) 2018??? PHILOSOPHIES ARE FOR PHILOSOPHERS. THIS IS AN EVOLUTION OF A SYSTEM, AN ONGOING PROCESS.

8 MISSION STATEMENT We will treat our bodies hard and make them obey us. Now that we have declared ourselves a part of the Melissa Cardinal family we will not fail due to reasons of our own negligence.

9 OBJECTIVE Philosophy Off-Season Outline Olympic Lift Oriented Agility Drill Progression

10 PHILOSOPHY Our philosophy at Melissa is to use evidence based research to enhance strength, power, speed, agility, flexibility and mobility. We believe our program can enhance these qualities through ground based exercises, simple overload progressions, detailed movement efficiency methods, teaching proper nutrition and effective recovery methods.

11 THE MELISSA WAY We will coach every rep of every exercise everyday Be a technician treat every rep the same Focus on the basics and be good at it Teach the value of hard work Be Consistent

12 CREATE A FOUNDATION

CREATE A FOUNDATION Football is a game of multi directional speed that requires acceleration, deceleration, change of direction, force production and the absorbing of

13 CREATE A FOUNDATION Football is a game of multi directional speed that requires acceleration, deceleration, change of direction, force production and the absorbing of force. Emphasis on the power clean and triple extension has allowed players to develop force at a high rate in a short amount of time in order to dominate their positions.

14 K.I.S.S

15 PROPER PROGRESSION Slow cook em General to Specific Slow to Fast Simple to Complex Bi Lateral to Uni Lateral Sagittal to Frontal to Transverse

16 THE ENERGY SYSTEM Performing drills that make your body perform for a long period of time is not training for football. If you are putting your players through these drills you are getting good at getting tired. At Melissa WE train to be good at playing the game of football.

THE ENERGY SYSTEM Exercise Time (Exercise) Energy System Work : Rest Ratio 0-6 Seconds (single effort power clean) 0-30 Seconds (100 meter dash) 30 Seconds 3 Minutes (400 meter dash) Over 3 Minutes

17 THE ENERGY SYSTEM Exercise Time (Exercise) Energy System Work : Rest Ratio 0-6 Seconds (single effort power clean) 0-30 Seconds (100 meter dash) 30 Seconds 3 Minutes (400 meter dash) Over 3 Minutes (3200 meter run) Creatine Phosphagen 1:.12 to 1:.20 Anaerobic Glycolysis (fast) Anaerobic Glycolysis & Oxidative (slow) 1:3 to 1:10 1:3 to 1:4 Oxidative 1:1 to 1:3 The harder the work = The longer the rest required to recover

19 OBJECTIVE Philosophy Off-Season Outline Olympic Lift Oriented Agility Drill Progression

20 Intensity

4 DAY SPLIT ROUTINE Monday Tuesday Wednesday Thursday Friday Workout 1 Heavy Workout 2 Heavy Recovery Day Workout 3 Light Workout 4 Moderate Explosive Strength Explosive Strength

Workout 4 Moderate 60 MIN 60 MIN Hurdle Mobility 45-60 MIN 45-60 MIN Explosive Strength Start Technique Explosive Strength Clean Split Jerk Hang Clean Posterior Chain Neck Training Post Lift Stretch

21 4 DAY SPLIT ROUTINE Monday Tuesday Wednesday Thursday Friday Workout 1 Heavy Workout 2 Heavy Recovery Day Workout 3 Light Workout 4 Moderate Explosive Strength Explosive Strength Speed/Agility/Conditioning 72 Hour Recovery Speed/Agility/Conditioning Monday Tuesday Wednesday Thursday Friday Workout 1 Heavy Workout 2 Heavy Recovery Day Speed Improvement Drills Light Workout 3 Workout 4 Moderate 60 MIN 60 MIN Hurdle Mobility MIN MIN Explosive Strength Start Technique Explosive Strength Clean Split Jerk Hang Clean Posterior Chain Neck Training Post Lift Stretch Squat Bench RDL UNI Lateral Post Lift Stretch Running Form Wall Drives Agility Technique Tempos Visualization YOGA Hang Snatch Hang Clean Clean & Jerk Power Pull Posterior Chain Neck Training Post Lift Stretch 72 Hour Recovery Front Squat Press Var. Good AM UNI Lateral Post Lift Stretch

22 3 DAY SPLIT

23 COMMITMENT BOARD

24 PHASE I 8-12 Rep Range 55-75% Intensity Develop a solid base Movement Strength Work Capacity Conditioning Set a foundation for explosive lifts Power Pull Hang Pull Work Olympic Lifting Technique/ Footwork Technique, Technique, Technique!!!

25 PHASE II 3-8 Rep Range 75-85% Intensity Strength & Power Emphasis Speed Deviation Focus on Acceleration Incorporate Olympic Lifts with Proper Progression Clean Split Jerk Snatch Closed Agility Drills (Predetermined destination) With some reactive agility Introduce Position Specific Agility on Wednesdays

26 PHASE III Most Intense Phase 1-3 Rep Range 85-95% Intensity Full Recovery Periods (1:10 to 1:20) Last only 3 weeks Reactive / Sport Specific Drills / Football Skills

27 REGENERATION WEEKS Occurs every 3 to 4 weeks Purpose Elevates Performance Reduces physical and physiological fatigue Significantly lower training demand Mobility work Emphasize recovery methods and nutrition

28 INJURED PLAYERS NO EXCUSES! Alternate Resistance Training & Conditioning Plans Uni Lateral Training Isolation Exercises Body Weight Exercises Isometric Holds Documented Progression NO ONE LEFT BEHIND!

29 OBJECTIVE Philosophy Off-Season Outline Olympic Lift Oriented Agility Drill Progression

OLYMPIC LIFTS Increase Explosive Power Triple Extension Improves Neuromuscular Coordination To Develop a High Rate of Force Production Builds

30 OLYMPIC LIFTS Increase Explosive Power Triple Extension Improves Neuromuscular Coordination To Develop a High Rate of Force Production Builds Strength in Connective Tissue

31 3 REASONS FOR OLYMPIC LIFTS 1. Explosive Power, which comes from the improvement of knee and hip extension 2. The improvement of an athlete s ability to safely and effectively absorb force to decelerate. Basic strength work such a squatting variations can help with this element as well. But the receiving the barbell in the Olympic lifts is far more ballistic and more similar to the demands on ground-based athletes with regard to deceleration, changing direction or absorbing force. 3. Improvement of kinesthetic awareness, fundamental motor skills centered around the hips and legs, and also the precise and consistent control of the body in different positions and movements. Reference - Olympic Lifting for Sports - Greg Everett

32 TRIPLE EXTENSION

33 TRIPLE EXTENSION

34 TRIPLE EXTENSION PROGRESSION

35 CLEAN PROGRESSION We teach from the top, down Front Squat Power Position Above The Knee Lift Off Footwork

36 OBJECTIVE Philosophy Off-Season Outline Olympic Lift Oriented Agility Drill Progression

37 ACCELERATION

KEYS TO SPEED Increase Relative Strength Increase Force Production Increase Stride Length Improve Mobility / Stability Must be able to move through a full range of motion

38 KEYS TO SPEED Increase Relative Strength Increase Force Production Increase Stride Length Improve Mobility / Stability Must be able to move through a full range of motion through the lower body Be Efficient, Focus on Technique Smooth is Fast Increasing Acceleration Gives the Athlete the Potential to Improve Their Ability to Change Direction

DECELERATION TRAINING DO NOT take deceleration training for granted Having a lot of speed is not beneficial unless you can control it WE TEACH our athletes how to

39 DECELERATION TRAINING DO NOT take deceleration training for granted Having a lot of speed is not beneficial unless you can control it WE TEACH our athletes how to properly position their levers around their center of mass What is the most efficient way to get back into reacceleration? Reduces the risk of non-contact injuries

40 COMPONENTS OF AGILITY PERCEPTION AND DECISION MAKING VISUAL SCANNING PATTERN RECOGNITION ANTICIPATION KNOWLEDGE OF SITUATIONS CHANGE OF DIRECTION ANTICIPATION LINEAR SPEED CONCENTRIC & ECCENTRIC STRENGTH

41 WHY TEACH YOUR ATHLETES CALCULUS IF THEY HAVEN T MASTERED ADDITION AND SUBTRACTION?

42 STEP 1: CREATE A NEEDS ANALYSIS

THE GRID Speed Cut 45 Come to Balance CTB at 5,10 & 15 yards CTB with change of direction at 90 CTB with COD at 45 Hip Mobility Straight Line 180 Turns 45 run right to 45 run left (180 turns) 45 run

43 THE GRID Speed Cut 45 Come to Balance CTB at 5,10 & 15 yards CTB with change of direction at 90 CTB with COD at 45 Hip Mobility Straight Line 180 Turns 45 run right to 45 run left (180 turns) 45 run to hip turn, flat break (stay open) Crossover Step Alternate Lead Foot Crossover run 5,10 & 15 yards Shuffle Half speed (stick transitions) Back & Forth Crossover to Run Crossover to Sprint (crossover step) Shuffle to Straight ahead 90 (outside foot plant) Shuffle to Straight ahead 45 (outside foot plant) Drop Step Drop Step to 45 (start with drop step to sprint) Drop Step to 180 (start with drop step to sprint) Sprint to right drop step 180 sprint to left (break step, drop step) Back Pedal to 45 (open hips, drop step) Back Pedal to 180 (open hips, drop step) Back Pedal weave to 45 (open hips, drop step) Back Pedal weave to 180 (open hips, drop step) Back Pedal Alternate Lead Foot Back Pedal Half Speed Back Pedal Half Speed to Acceleration Back Pedal Acceleration to Half Speed Back Pedal Weave (Vertical Climb) Back Pedal Weave at 45 Sprint to Back Pedal (break step) Back Pedal Weave (Vertical Climb) To Sprint Straight Ahead Back Pedal Weave at 45 to sprint straight ahead T Step Alternate T Step Foot Back Pedal to Sprint Straight ahead (Tstep) (Stick Transition) Back Pedal to Sprint 45 (Tstep) Back Pedal to Sprint 90 (Tstep) Leverage Pair 2 Lines Leverage Close Ground Combo Sprint, CTB, Shuffle Crossover at 45, CTB Sprint CTB, COD backwards at 45 (drop step) 5-10yards Sprint CTB, COD at 180 (drop step) 5-10 yards Crossover run to CTB 5-10 yards Sprint at 45, shuffle, Drop step at yards

44 STEP 2: CREATE A PROGRESSION

THE GRID Teaching Progression Level 1 Beginner (Gradually Increase Speed once Mastered 50% 75% & 100%) Speed Cut 45 Come To Balance 5>10>15 yards Crossover Run Shuffle Half Speed (stick transition)

45 THE GRID Teaching Progression Level 1 Beginner (Gradually Increase Speed once Mastered 50% 75% & 100%) Speed Cut 45 Come To Balance 5>10>15 yards Crossover Run Shuffle Half Speed (stick transition) Shuffle Back & Forth (push off outside foot) Back Pedal Half Speed Back Pedal Acceleration to Half Speed Back Pedal Weave (vertical climb) Level 2 Intermediate (Gradually Increase Speed once Mastered 50% 75% & 100%) Come to Balance with change of direction at 90 Crossover Run 5>10>15 yards Shuffle to Straight ahead sprint 90 (outside foot plant) Shuffle to Straight ahead sprint 45 (outside foot plant) Drop step to 45 Drop step to 180 Sprint to Back Pedal (break step) Back Pedal to Sprint Straight Ahead (Tstep) (stick transition) Back Pedal Weave at 45 Leverage Close Ground Level 3 Advanced (Gradually Increase Speed once Mastered 50% 75% & 100%) Come to Balance to Change of Direction at 45 (forward or backward) Back Pedal to 45 (open hips) (drop step) Back Pedal to 180 (open hips) (drop step) Back Pedal Weave (vertical climb) to sprint straight ahead Back Pedal Weave at 45 to sprint straight ahead Leverage Close Ground Sprint, Come to Balance, Shuffle Crossover at 45 Come to Balance Sprint, CTB, COD at 45 (drop step) 5>10 yards Sprint, CTB, COD at 180 (drop step) 5>10 yards Crossover Run to CTB 5>10 yards Sprint at 45 drop step shuffle at 45 5>10 yards

46 STEP 3: BE A GREAT TEACHER

47 REACTIVE AGILITY Bridges the gap between general physical preparation (GPP) & sports specific preparation (SSP) Sports are unpredictable get away from cones Use different stimulus audible, visual, kinesthetic Decision making increase response time SMOOTH IS FAST

48 REACTIVE AGILITY Chase Reaction 4 Corner Reaction Leverage Drill 3 Cone Reaction Mirror Drill

49 SMALL GAME AGILITY More Sport Specific Chaotic Multiple, Unpredictable Situations The athlete has a greater number of alternative responses to select from in order to perform the correct motor skill More Reps Competition Kids Love It!

50 FILM STUDY ALL Position Specific Drills will be Filmed Position Coaches critique drills with athletes Athletes receive feedback on their movement quality Athletes see how the agility drills relate to their position

51 CONTACT TWITTER:

FOUNDATIONAL STRENGTH

FOUNDATIONAL STRENGTH Issue: 17.09 December 2007 To New Heights Improving an athlete s jumping ability means taking into consideration speed-to-intensity ratios, inhibitory deceleration, eccentric stretch, and the use of plyometrics.