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Building a Strength and Conditioning Program for Our Youth
By: Jay Spearman, MS, MPH, CSCS, FMSC
What is our “Why?”
• My Purpose is to equip student athletes by expanding their minds
and assisting them with finding the purpose for their passions, through
life, beyond athletics.
• The field of strength and conditioning is a gateway to allow studentsto step into their purpose.
Program Principles
• Within the Strength and Conditioning curriculum, the focus is to build all individualsfrom the ground up by using principles based on scientific knowledge and practicalexperiences. The foundation in which the curriculum is built upon includes:
1. Ensuring Safety
2. Moving Efficiently
3. Moving Strong
4. Moving Fast
5. Adjusting and Adapting
6. Continuing to Thrive!
“How?”Steps to Creating A Program
1. Connect with the students
2. Learn what they need
3. Teach (simple instructions for an efficient process)
4. Serve (be there for them beyond the weight room)
“How?”Steps to Creating a 4 week Strength and Conditioning Program
• Screening (TSPU, Vertical, Broad, 20 yard dash, Short Shuttle)
• Block (Relative Strength)
• Phase (1 phase = 4 week cycle)
• Training Days Per Week
• Movements• Push, Pull, Rotate, Carry, Squat, Hinge, & Combo Movements
• Jump, Land, Walk, Jog, Sprint, Shuffle, Throw, Catch
• Progressions are based on the individual
Day 1 Date Wk 1 Wk 2 Wk 3 Wk 4 Day 2 Date Wk 1 Wk 2 Wk 3 Wk 4 Day 3 Date Wk 1 Wk 2 Wk 3 Wk 4
DWU 5 min 5 min 5 min 5 min DWU 5 min 5 min 5 min 5 min DWU 5 min 5 min 5 min 5 min
B0/P1/3days
1A & 1B Reps WT Reps WT Reps WT Reps WT 1A & 1B Reps WT Reps WT Reps WT Reps WT 1A & 1B Reps WT Reps WT Reps WT Reps WT
A. Bench Press x10 x8 x8 xMax A. Deadlift Pattern. x10 x8 x8 xMax A. Clean Technique x5 x5 x5 x5
x10 x8 x8 xMax 1. Ath Position x10 x8 x8 xMax 1. Clean Pull x5 x5 x5 x5
If no Push Up*** x10 x8 x8 xMax 2. Stick Rdl x10 x8 x8 xMax x5 x5 x5 x5
Push Up Pro. ( x8 x8 xMax 3. DB Rdl x8 x8 xMax If No Clean Broad Jump x5 x5 x5
Down 3 sec 4. BB RDL
5. DL
B. Supine Band Pulls 3x8 4x8 4x8 4x8 B. Supine Rolls 3x4/4 4x4/4 4x4/4 4x4/4 B. Planks 3x30's 4x30's 4x30's 4x30's
C. Supine Bug Prog. 3x6/6 4x6/6 4x6/6 4x6/6 C. Knee Taps/ Ankle Circles 3x4/4 4x4/4 4x4/4 4x4/4 C. Q-T Spine Rotations 3x4/4 4x4/4 4x4/4 4x4/4
2A & 2B Reps WT Reps WT Reps WT Reps WT 2A & 2B Reps WT Reps WT Reps WT Reps WT 2A & 2B Reps WT Reps WT Reps WT Reps WT
A. Split Squat x6/6 x6/6 x6/6 x6/6 A. 1/2 Kneel Press x8/8 x8/8 x8/8 x8/8 A. Squat Pattern x10 x8 x8 xMax
x6/6 x6/6 x6/6 x6/6 x8/8 x8/8 x8/8 x8/8 1. BW x10 x8 x8 xMax
x6/6 x6/6 x6/6 x6/6 x8/8 x8/8 x8/8 x8/8 2. Goblet/Landmine x10 x8 x8 xMax
3. Front Squat x8 x8 xMax
B. SL Glute Thrust x6/6 x6/6 x6/6 x6/6 B.TRX & Inverted Rows x8 x8 x8 x8 B. Lateral Band Walk x4/4 x4/4 x4/4 x4/4
x6/6 x6/6 x6/6 x6/6 x8 x8 x8 x8 *Hinge and Step x4/4 x4/4 x4/4 x4/4
x6/6 x6/6 x6/6 x6/6 x8 x8 x8 x8 *Band around ankles x4/4 x4/4 x4/4 x4/4
3A & 3B Reps WT Reps WT Reps WT Reps WT 3A & 3B Reps WT Reps WT Reps WT Reps WT 3A & 3B Reps WT Reps WT Reps WT Reps WT
A. Vertical Jump x5 x5 x5 x5 A. Step Downs x6/6 x6/6 x6/6 x6/6 A. 1-Arm DB BP x8/8 x8/8 x8/8 x8/8
x5 x5 x5 x5 x6/6 x6/6 x6/6 x6/6 x8/8 x8/8 x8/8 x8/8
*land in the Ath position x5 x5 x5 x5 x6/6 x6/6 x6/6 x6/6 x8/8 x8/8 x8/8 x8/8
B. Carry Prog. 15yd 15yd 15yd 15yd B. Glute Ham Curls x8 x8 x8 x8 B. Chin Up Prog. 1x 1x 1x 1x
15yd 15yd 15yd 15yd x8 x8 x8 x8 1x 1x 1x 1x
15 yd 15yd 15yd 15yd x8 x8 x8 x8 *Perform up to 8 1x 1x 1x 1x
*If no Chin hang bent
Hang for time
*write time down
Tier
3
Tier
3
Tier
3
Tier
2
Tier
2
Tier
2
Pre
p
Pre
p
Pre
p
Tier
1
Tier
1
Tier
1
“What?” Results
• Bench Press Improvements
• Squat Improvements
• Vertical Jump Improvements
• Broad Jump Improvements
• Short Shuttle Improvements
• 20 yard dash improvements
S1 S2 S3 S4 S5 S6 S7 S8 S9 S10 S11 S12 S13 S14
Bench Press T1 200 185 240 95 85 165 75 135 95 90 115 105 65 65
Bench Press T2 205 190 250 100 90 175 80 145 105 100 130 120 75 75
Percent Improvement 3 3 4 5 6 6 7 7 11 11 13 14 15 15
200
185
240
95
85
165
75
135
9590
115
105
65 65
205
190
250
100
90
175
80
145
105100
130
120
75 75
3 3 4 5 6 6 7 7 11 11 13 14 15 15
0
50
100
150
200
250
300
WEI
GH
T &
PER
CEN
T IM
PR
OV
EMEN
T
STUDENT NAMES
Bench Press Improvement
Bench Press T1 Bench Press T2 Percent Improvement
S15 S16 S17 S18 S19 S20 S21 S22 S23 S24 S25 S26
Squat T1 225 335 245 200 110 140 185 180 125 115 175 105
Squat T2 235 360 265 225 125 160 215 215 150 145 225 175
Percent Improvement 4 7 8 13 14 14 16 19 20 26 28.6 67
225
335
245
200
110
140
185180
125115
175
105
235
360
265
225
125
160
215 215
150145
225
175
4 7 8 13 14 14 16 19 2026 28.6
67
0
50
100
150
200
250
300
350
400
WEI
GH
T &
PER
CEN
T IM
PR
OV
EMEN
T
STUDENT NAMES
Squat Improvement
Squat T1 Squat T2 Percent Improvement
S27 S74 S75 S28 S29 S30 S31 S32 S33 S77 S34
Vertical Jump T1 24.5 31 28 18.25 21.25 21.5 19 26.75 23.5 14.5 16.25
Vertical Jump T2 24.75 31.75 29 19.25 23 24 21.25 30 27 16.75 19.75
Percent Improvement 1 2 4 5 8 12 12 12 15 16 22
24.5
31
28
18.25
21.25 21.5
19
26.75
23.5
14.5
16.25
24.75
31.75
29
19.25
2324
21.25
30
27
16.75
19.75
1
2
4
5
8
12 12 12
1516
22
0
5
10
15
20
25
30
35
JUM
P H
EIG
HT
INC
HES
& P
ERC
ENT
IMP
RO
VEM
ENT
STUDENT NAMES
Vertical Jump Improvement
Vertical Jump T1 Vertical Jump T2 Percent Improvement
S38 S39 S40 S41 S42 S42 S44 S45 S46 S47
Broad Jump T1 97.5 84 82.5 109 72 70.5 62.5 63 83 58.5
Broad Jump T2 99 85.5 84 111 73.5 73 65.5 67.5 89.5 64.5
Percent Improvement 2 2 2 2 2 4 5 7 8 10
97.5
8482.5
109
7270.5
62.5 63
83
58.5
99
85.584
111
73.5 73
65.567.5
89.5
64.5
2 2 2 2 24 5
7 810
0
10
20
30
40
50
60
70
80
90
100
110
120
JUM
P D
ISTA
NC
E IN
CH
ES &
PER
CEN
T IM
PR
OV
EMEN
T
STUDENT NAMES
Broad Jump Improvement
Broad Jump T1 Broad Jump T2 Percent Improvement
S48 S49 S50 S51 S52 S53 S54 S55 S56 S57 S58 S59 S60
Short Shuttle T1 5.61 4.54 4.705 5.15 4.685 5.845 6 5 4.78 5.58 5.765 5.98 6.645
Short Shuttle T2 5.515 4.45 4.58 4.97 4.47 5.564 5.67 4.66 4.39 5.06 5.02 5.035 5.564
Percent Improvement 2 2 3 3 5 5 6 7 8 9 13 16 16
5.61
4.54 4.7055.15
4.685
5.845 6
5 4.78
5.58 5.765 5.98
6.645
5.515
4.45 4.584.97
4.47
5.564 5.67
4.664.39
5.06 5.02 5.0355.564
22
3
3
5 5
6
7
8
9
13
1616
0
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
SHU
TTL
E TI
ME
SEC
ON
DS
& P
ERC
ENT
IMP
RO
VEM
ENT
STUDENT NAMES
Short Shuttle Improvement
Short Shuttle T1 Short Shuttle T2 Percent Improvement
S61 S62 S63 S64 S65 S66 S67 S68 S69 S70 S71 S72 S73
20 Yard Dash T1 2.81 2.845 2.855 3.13 3.365 3.155 2.845 3.265 3.38 3.205 3.1 3.5 3.53
20 Yard Dash T2 2.77 2.78 2.765 3.015 3.235 3.03 2.73 3.125 3.23 3.04 2.94 3.3 3.25
Percent Improvement 1 2 3 4 4 4 4 4 4 5 5 6 8
2.81 2.845 2.8553.13
3.3653.155
2.845
3.2653.38
3.205 3.1
3.5 3.53
2.77 2.78 2.7653.015
3.2353.03
2.73
3.125 3.233.04 2.94
3.3 3.25
1
2
3
44 4 4
44
5 5
6
8
0
1
2
3
4
5
6
7
8
9
20
YD
DA
SH T
IME
SEC
ON
DS
& P
ERC
ENT
IMP
RO
VEM
ENT
STUDENT NAMES
20YD Dash Improvement
20 Yard Dash T1 20 Yard Dash T2 Percent Improvement
