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 all around athleticism of each student-athlete by applying the use of Multi- Jumps, Multi-Throws, Speed/Agility, and Resistance Training Routines. Bicycle wheel w/spokes
Structure Planning and Structure are the most important ingredients for success Some people look over their shoulder at the neighbors yard & marvel at how green the grass has become. Winners go out and water their own. -Unknown
Tools Barbells Dumbbells Kettle Bells Chains Tendo Med Balls Core Boards Bands w/handles Monster Bands Mini-Bands Airex Balance Pads PB Balance Discs Hurdles
Categorization of Movements in Main Movements My Program Ancillary Movements Core Movements Flexibility/Stability/Mobility Movements
Categorization of Movements in My Program Main Movements Clean Variations Snatch Variations Jerk Variations Squat Variations Bench Variations Deadlift Variations????
Categorization of Movements in My Program Ancillary Movements Push Up Variations Row Variations RDL Variations Lunge Variations Dip Variations KB Variations Etc.
Categorization of Movements in My Program Core Movements All 3 Planes KB Movements Med Ball Movements Bands w/handles Movements Ring Movements Etc
Core Examples Plate Winds Tore s Rolls w/v Up
Core Examples
Core Examples
Core Exercises
Categorization of Movements in My Program Flexibility/Stability/Mobility Movements Shoulder Mobility/Stability TYI s, Band Series, Med Ball Wall Dribbles, KB Arm Bar, KB Windmill, etc. Ankle Mobility and Stability Monster Bands, PB Disc, Airex Balance Pad, Wall Series Hip Mobility Hurdle Unders, Hurdle Overs, Hip Flexor Stretches, External Rotator Stretch Growing Slide Boards
Examples Slide Board Rope Tug of War
Examples
Categorization of Movements in My Program Speed Track Starts Starts from unusual starting position Scramble Outs Flying 20 s, 30 s, etc
Categorization of Movements in My Program Multi-Directional Speed and Agility Ladders Mini-Hurdles Cone Drills or People
Examples Cone #1 Cone #2
Categorization of Movements in My Program Plyometrics Easy jumps in place and moving fwd/bwd Jumps onto boxes Jumps over boxes ascending or descending Jumps over hurdles Jumps over or onto objects with Multi Throw Jumps over or onto object with sprint or horizontal jump
Examples of Easy Jumps Jump Circuit #2 Jump Circuit #1 Star Jumps Power Skips for Height Speed Skaters Power Skips for Distance Ankle Hops Single Leg Hops Fwd Single Leg Butt Kicks Split Squat Jumps Stand Long Jumps Jumps w/knees to Chest Single Leg Hops BWD Jumps w/heels to Butt Double Leg Jumps Fwd Low Amplitude Straddle Squat Jumps Left-Left-Right-Right Lateral Squat Jumps
Easy Jumps Star Jumps Ankle Hops
Easy Jumps (Single Leg Butt Kick)
Categorization of Movements in My Program Multi-Throws Heaves for height/distance Single leg Presses for height/distance Single leg and single arm
Multi-Throws Examples Heaving Pressing Chest Pass from Knees w/ Front Heave For Distance Heave for Height Back Heave for Distance Lunge Heave Hammer Heave Follow through Overhead Throw Incline Chest Pass w/fwd Jump Kneeling Shot Put Jumping Chest Pass
Multi-Throws Heave for Height Squat and Throw
Multi-Throws Single Leg Heave for Height Single Leg Squat and Throw
Examples of Exercise Progressions Single Leg Squat > Seated Single Leg Squat > Single Leg Overhead Squat > Bosu Single Leg Squat DB Jump Shrug > DB High Pull > Single Arm Snatch Jump Shrug, High Pull, Clean Complex, Rack Clean, Hang Clean, Clean from Floor BW Squat /OH Squat, KB Squat, Front Squat, Back Squat
More Progressions DB Push Press, DB Jerk, DB Jerk to Split, Jerk Complex, Front Jerk, Front Jerk to Split Snatch Complex
30 Weeks (Beginner) Jump Shrug, High Pull, Clean Complex, Rack Clean, Hang Clean, Clean from Floor DB Push Press, DB Jerk, DB Jerk to Split, Jerk Complex, Front Jerk, Front Jerk to Split BW Squat/OH Squat, KB Squat, Front Squat, Back Squat If you don t have time to do it right, when will you have time to do it over? John Wooden
Exercise Examples Single Leg Squat Seated Single Leg Squat
Exercise Examples Single Leg Overhead Squat Bosu Single Leg Squat
Exercise Examples Rack Clean KB Front Squat
Training Plan Set Up (Beginner) Day 1 Warm Up MD/Agility Multi Jumps Throw Resistance Training Core Routine Stretch Day 2 Warm Up Sprints Routine Throw Multi Throws Resistance Training Core Routine Stretch
Training Session Set Up (Advanced) Each MAIN exercise will have 2 pairing Movements 1 Core Movement 1 Stability/Mobility Movement Although it is not always possible it is my goal to relate these 2 pairing movements to the main movement or use them to prepare for the following main movement.
Single Leg Squat/Ankle Mobility
Training Session Set Up (Advanced) Examples Plank series paired with Squat Variation Ex. Pelvic Raise or Lat Stretch Variation Preceding the Clean. Ex. Core Board Squat and Reach preceding Squat Ex. Ring Series preceding Bench Variation Shoulder Band Series preceding Jerk Variation
Core Board Squat and Reach
Ring Series
Yearly Plan Seasonal Training Blocks Winter (3-6 Weeks) Spring/Summer (28 Weeks) Dead Period (3 Weeks) Fall(13-21 Weeks)
Yearly Plan Winter: Basic Strength (3 to 6 Weeks) DB Complexes Leg Circuits
Complexes and Circuits DB Complex Leg Circuit
Yearly Plan Spring/Summer (28 Weeks) 2x14 week plans Olympic Lifting Programming for Main Movements. (Clean/Jerk/Snatch/Squat/Bench) Three Themed Cycles 1 st 4 Weeks = Volume: Oly s 3 s, Power 5 s 2 nd 4 Weeks = Strength Development: Oly s 2 s, Power 3 s 3 rd 4Weeks = Performance: Oly s 1 s, Power 2 w Week 13 = Prep: Oly s 1 s@80%, Power 3 s@70% Week 14 = Test/Compete
Yearly Plan Each Week of each cycle has a theme. Week 1 = Base Week 2 = Volume Week 3 = Unload Week 4 = Performance
Yearly Plan Spring/Summer (28 Weeks) 2x14 week plans Core Movements Work all 3 planes
Core Examples V-Sit Figure 8 s Over Tops
Yearly Plan Spring/Summer (28 Weeks) 2x14 week plans Flexibility/Mobility/Stability Movements Ankle Mobility Shoulder Band Series Stretching T-Y-I s Etc
Yearly Plan Dead Period (3 Weeks) Basic Strength Complexes and Leg Circuits Most will have access to the equipment needed to do this. There will be no excuse not to train.
Yearly Plan Fall(4 Weeks) Explosive Day: Box Jumps, Clean, Jerk Strength Based Day: Squat, Bench, Rows, Dips
Yearly Plan Fall Continued(10-17 Weeks) Multi-Sport Athletes Varsity (Travel Squad) x2 session per week JV (Developmental) x3-4 sessions per week
Yearly Plan Varsity Strength Based Day Squats/Bench/Etc Explosive Based Day Clean/Snatch/Jerk/Multi Throws All weights are based off of Tendo during Season
Yearly Plan JV (Developmental) X3-4 session per week Day 1 = Squat/Bench Day 2 = Complex/Leg Circuits Day 3 = Olympic Lifts Day 4 = Multi-Throws or Jumps
Anything Missing???
Recovery
Contact nick_g_garcia@hotmail.com