Notre Dame Athletic Development (My Components of ......Notre Dame Athletic Development (My...

NotreDameAthleticDevelopment

(MyComponentsofTraditionalPeriodization)

NickGarcia

NotreDameHighSchool

ThankYou

•  GlennMcAtee

•  MyMentor

– CoachGambetta

•  NotreDameHighSchool

Objective

•  Todevelopallaroundathleticismofeachstudent-athletebyapplyingtheuseofMulti-Jumps,Multi-Throws,Speed/Agility,andResistanceTrainingRoutines.– Bicyclewheelw/spokes

Structure

•  PlanningandStructurearethemostimportant

ingredientsforsuccess

–  Somepeoplelookovertheirshoulderattheneighbors

yard&marvelathowgreenthegrasshasbecome.

Winnersgooutandwatertheirown.

-Unknown

Tools

•  Barbells

•  Dumbbells

•  KettleBells

•  Chains

•  Tendo

•  MedBalls

•  CoreBoards

•  Bandsw/Handles

•  MonsterBands

•  Mini-Bands

•  AirexBalancePads

•  PBBalanceDiscs

•  Hurdles

CategorizationofMovementsinMyProgram

•  MainMovements

•  AncillaryMovements

•  CoreMovements

•  Flexibility/Stability/MobilityMovements

CategorizationofMovementsinMyProgram

•  MainMovements

–  CleanVariations

–  SnatchVariations

–  JerkVariations

–  SquatVariations

–  BenchVariations

–  DeadliftVariations????

CategorizationofMovementsinMyProgram

•  AncillaryMovements

–  PushUpVariations

–  RowVariations

–  RDLVariations

–  LungeVariations

–  DipVariations

–  KBVariations

–  Etc.

CategorizationofMovementsinMyProgram

•  CoreMovements

– All3Planes•  KBMovements

•  MedBallMovements

•  Bandsw/HandlesMovements

•  RingMovements

•  Etc

CoreExamplesPlateWinds Tore’sRollsw/VUp

CoreExamples

CoreExamples

CoreExercises

CategorizationofMovementsinMyProgram

•  Flexibility/Stability/MobilityMovements

–  ShoulderMobility/Stability

•  TYI’s,BandSeries,MedBallWallDribbles,KBArmBar,KBWindmill,etc.

–  AnkleMobilityandStability

•  MonsterBands,PBDisc,AirexBalancePad,WallSeries

–  HipMobility

•  HurdleUnders,HurdleOvers,HipFlexorStretches,ExternalRotatorStretch

–  Growing

•  SlideBoards

ExamplesSlideBoard RopeTugofWar

Examples

CategorizationofMovementsinMyProgram

•  Speed

– TrackStarts

– Startsfromunusualstartingposition

•  ScrambleOuts

– Flying20’s,30’s,etc

CategorizationofMovementsinMyProgram

•  Multi-DirectionalSpeedandAgility

– Ladders

– Mini-Hurdles

– ConeDrillsorPeople

ExamplesCone#1 Cone#2

CategorizationofMovementsinMyProgram

•  Plyometrics•  Easyjumpsinplaceandmovingfwd/bwd

•  Jumpsontoboxes

•  Jumpsoverboxesascendingordescending

•  Jumpsoverhurdles

•  JumpsoverorontoobjectswithMultiThrow

•  Jumpsoverorontoobjectwithsprintorhorizontaljump

ExamplesofEasyJumps

•  JumpCircuit#1

–  StarJumps

–  PowerSkipsforHeight

–  SpeedSkaters

–  PowerSkipsforDistance

–  AnkleHops

–  SingleLegHopsFwd

–  SingleLegButtKicks

•  JumpCircuit#2

–  SplitSquatJumps

–  StandLongJumps

–  Jumpsw/KneestoChest

–  SingleLegHopsBWD

–  Jumpsw/HeelstoButt

–  DoubleLegJumpsFwdLow

Amplitude

–  StraddleSquatJumps

–  Left-Left-Right-Right

–  LateralSquatJumps

EasyJumpsStarJumps AnkleHops

EasyJumps(SingleLegButtKick)

CategorizationofMovementsinMyProgram

•  Multi-Throws

•  Heavesforheight/distance–  Singleleg

•  Pressesforheight/distance–  Singlelegandsinglearm

Multi-ThrowsExamplesHeaving

–  FrontHeaveForDistance

–  HeaveforHeight

–  BackHeaveforDistance

–  LungeHeave

–  HammerHeave

Pressing

–  ChestPassfromKneesw/

Followthrough

–  OverheadThrow

–  InclineChestPassw/Fwd

Jump

–  KneelingShotPut

–  JumpingChestPass

Multi-ThrowsHeaveforHeight SquatandThrow

Multi-ThrowsSingleLegHeaveforHeight SingleLegSquatandThrow

ExamplesofExerciseProgressions

•  SingleLegSquat>SeatedSingleLegSquat>SingleLegOverhead

Squat>BosuSingleLegSquat

•  DBJumpShrug>DBHighPull>SingleArmSnatch

•  JumpShrug,HighPull,CleanComplex,RackClean,HangClean,CleanfromFloor

•  BWSquat/OHSquat,KBSquat,FrontSquat,BackSquat

MoreProgressions

•  DBPushPress,DBJerk,DBJerktoSplit,JerkComplex,FrontJerk,FrontJerktoSplit

•  SnatchComplex

30Weeks(Beginner)•  JumpShrug,HighPull,CleanComplex,RackClean,

HangClean,CleanfromFloor

•  DBPushPress,DBJerk,DBJerktoSplit,JerkComplex,FrontJerk,FrontJerktoSplit

•  BWSquat/OHSquat,KBSquat,FrontSquat,BackSquat–  “Ifyoudon’thavetimetodoitright,whenwillyouhavetimetodoitover?”–JohnWooden

ExerciseExamplesSingleLegSquat SeatedSingleLegSquat

ExerciseExamplesSingleLegOverheadSquat BosuSingleLegSquat

ExerciseExamplesRackClean KBFrontSquat

TrainingPlanSetUp(Beginner)

Day1

•  WarmUp

•  MD/Agility

•  MultiJumps

•  Throw

•  ResistanceTraining

•  CoreRoutine

•  Stretch

Day2

•  WarmUp

•  SprintsRoutine

•  Throw

•  MultiThrows

•  ResistanceTraining

•  CoreRoutine

•  Stretch

TrainingSessionSetUp(Advanced)

•  EachMAINexercisewillhave2pairingMovements

–  1CoreMovement

–  1Stability/MobilityMovement

•  Althoughitisnotalwayspossibleitismygoaltorelatethese2pairingmovementstothemainmovementorusethemtoprepareforthefollowingmainmovement.

SingleLegSquat/AnkleMobility

TrainingSessionSetUp(Advanced)

•  Examples

•  PlankseriespairedwithSquatVariation

•  Ex.PelvicRaiseorLatStretchVariationPrecedingthe

Clean.

•  Ex.CoreBoardSquatandReachprecedingSquat

•  Ex.RingSeriesprecedingBenchVariation

•  ShoulderBandSeriesprecedingJerkVariation

CoreBoardSquatandReach

RingSeries

YearlyPlan

•  SeasonalTrainingBlocks

– Winter(3-6Weeks)

– Spring/Summer(28Weeks)

– DeadPeriod(3Weeks)

– Fall(13-21Weeks)

YearlyPlan

•  Winter:BasicStrength(3to6Weeks)

– DBComplexes

– LegCircuits

ComplexesandCircuitsDBComplex LegCircuit

YearlyPlan

•  Spring/Summer(28Weeks)2x14weekplans– OlympicLiftingProgrammingforMainMovements.(Clean/Jerk/Snatch/Squat/Bench)•  Three“Themed”Cycles

–  1st4Weeks=Volume:Oly’s3’s,Power5’s–  2nd4Weeks=StrengthDevelopment:Oly’s2’s,Power3’s–  3rd4Weeks=Performance:Oly’s1’s,Power2’w

• Week13=Prep:Oly’s1’s@80%,Power3’s@70%• Week14=Test/Compete

YearlyPlan

•  EachWeekofeachcyclehasatheme.

– Week1=Base

– Week2=Volume

– Week3=Unload

– Week4=Performance

YearlyPlan

•  Spring/Summer(28Weeks)2x14weekplans

– CoreMovements

• Workall3planes

CoreExamplesV-SitFigure8’s OverTops

YearlyPlan

•  Spring/Summer(28Weeks)2x14weekplans

– Flexibility/Mobility/StabilityMovements

•  AnkleMobility

•  ShoulderBandSeries

•  Stretching

•  T-Y-I’sEtc

YearlyPlan

•  DeadPeriod(3Weeks)

– BasicStrength•  ComplexesandLegCircuits

– Mostwillhaveaccesstotheequipmentneededtodothis.

Therewillbenoexcusenottotrain.

YearlyPlan

•  Fall(4Weeks)

– ExplosiveDay:BoxJumps,Clean,Jerk

– StrengthBasedDay:Squat,Bench,Rows,Dips

YearlyPlan

•  FallContinued(10-17Weeks)

•  Multi-SportAthletes

– Varsity(TravelSquad)x2sessionperweek

– JV(Developmental)x3-4sessionsperweek

YearlyPlan

•  Varsity

– StrengthBasedDay•  Squats/Bench/Etc

– ExplosiveBasedDay•  Clean/Snatch/Jerk/MultiThrows

–  AllweightsarebasedoffofTendoduringSeason

YearlyPlan

•  JV(Developmental)

– X3-4sessionperweek

– Day1=Squat/Bench

– Day2=Complex/LegCircuits

– Day3=OlympicLifts

– Day4=Multi-ThrowsorJumps

AnythingMissing???

Recovery

Contact

•  nick_g_garcia@hotmail.com