DEVELOPING A STRENGTH AND CONDITIONING PROGRAM Terry Harrison

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  • DEVELOPING A STRENGTH AND CONDITIONING PROGRAMTerry Harrison

  • DISCLAIMERI do not have all the answers and none of this information is original or originated with me. All that I am doing is relaying this information in the format and providing the structure to you in a way that has helped the athletes and teams I have been blessed to work with.

  • What a Strength and Conditioning Program is notWhat it is not:1.) We are not training competitive Olympic lifters if you spend the majority of your time teaching technique you may miss out on other necessary components of athleticism2.) We are not training power lifters although lifting large amounts of weight is part of developing the athlete 3.) We are not training bodybuilders muscle mass does aid in some sports and helps serve as padding and protection in contact sports, but is not the main goal.

  • What a Strength and Conditioning Program isStrength and Conditioning is the ongoing process of developing individuals and teams athletic abilities in order to help them perform at their highest level in their sport. WE TRAIN ATHLETESNot a.) football players b.) volleyball players c.) power lifters .

  • BENEFITS OF STRENGTH AND CONDITIONING PROGRAMStrengthen Tendons and LigamentsIncreases speed of athletes enables the athlete to produce more force into ground when sprinting and changing directionsGives objective immediate feedback to keep athlete interested and helps with goal setting Helps improve athletes self confidence which in most cases will lead to improved performance

  • BENEFITS OF STRENGTH AND CONDITIONING PROGRAM (cont.)Everyone has opportunity to be part of the team and be involved; there are no starters and back upsCan be helpful in all sports both male and femaleTeaches life time activity

  • PROGRAM PHILOSOPHY

  • PROGRAM PHILOSOPHY

    1.) Use of Ground Based Lifts:I tell the players if they want to get used to sitting down during the game then train that way. You can incorporate more muscles (stabilizers and core muscles ) by lifting standing up, which is what ground based training is training with feet on the ground. If an exercise can be done sitting down or standing (shoulder press, curls, side laterals) we will do it standing.

  • 2.) Use of free weights:This partially goes with # 1, when using free weights it is much easier to incorporate ground based movements. At the high school level we are also very limited with our floor space and budget, you can do any number of lifts with a barbell or dumbbell, however you are limited to one movement with a machine. Having said that if you can afford machines they do have a place in training the athlete and are necessary when dealing with injured athletes or rehabilitation.

  • 3.) Use of Multiple Joint lifts:Time is very limited, so in order to train the body as completely as possible it is necessary to utilize multiple joint exercises. Athletic events require the use of many muscles in coordination with one another, therefore it is most beneficial to train the body in the same manner. Isolation exercises (movements that train only one joint/muscle at a time) do have a place in training, especially when trying to achieve hypertrophy. These exercises should not be a high priority, and may be used to help an athletes weakness or lagging body part.

  • 4.) Incorporate Body weight exercises:Some of the best exercises we can use we often forget, such as push ups, chin/pull ups. Find ways to make athletes have to control and manipulate their own body weight. This is especially useful when training younger athletes or athletes with a weak core that have a hard time using barbells and dumbbells.

  • 5.) Have Variety in your workouts:This is done for 2 main reasons, number one being the body needs a variety of stimulus to continue to force the body to adapt (that adaptation being increased muscular strength, muscular size, and power). Number two, it gets boring coming in and doing the same exercises, sets, reps the athletes and coaches will become mentally stale. There is a need to continually incorporate exercises that have great benefit. These exercises are in your program to help the athletes develop and to create movement patterns they are familiar with. But keep the athletes guessing mentally and physically by changing the exercise order, technique variations, sets, reps

  • 6.) Have incentives for your athletes:Reward those that work hardRecognize athletes accomplishments in front of peers and parents

  • 7.) Give the Athletes a weight dont let them choose Many times athletes will go too heavy or light, just like you dont let players call their own plays you must have a game plan and play ready for your team

  • a

    FB IS #5 WK 6FootballHODGES, JEFF

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

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    FB IS #5 WK 6FootballELLIS, MATT

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

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    FB IS #5 WK 6FootballMCALISTER, CHRIS

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    FB IS #5 WK 6FootballPERRY, CHUCK

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    NOTES:

    TUE - when doing the hang clean it is actually a hang clean pull then a hang clean

    TUE - superset med ball chest pas after performing Board BP

    TUE - Board BP needs to be heavier than the weight you used for your last set of 3 during week 1 workout

    TUESDAY WORKOUT SUPPLEMENTALS

    LINEMAN: 1 TIME THRU - 6 REPS EACH

    a.) band pull thrusb.) sand bag punch on discsc.) bent lateralsd.) alt. Db bench w/ thumbs up

    SKILL: 1 TIME THRU 10 EACH

    a.) db split lateral lungeb.) hypersc.) chinsd.) thera band rot. Cuff - 4 directions each arm

    SATURDAY WORKOUT - #1 is incline with the weight listed above

    2.) DB SQUAT TO PRESS3 SETS OF 6

    3.) BENT LATERALS3 SETS OF 10

    4.) STANDING 1 ARM BAND ROW2 SETS OF 10

    SUPP CIRCUIT - 2 TIMES THRU - 10 -15 REPS OF EACH - LIGHT WEIGHT

    a.) reverse hypersb.) curls (your choice)c.) db overhead tricep ext.d.) body weight squats

    FB IS #5 WK 6FootballTURNER, SAM

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean4 X 65% - 03 X 75% - 02 X 78% - 01 X 80% - 0

    Board BP2 X 52 X 3

    BOX SQUAT6 X 2 X 65% - 0

    FriSET 1SET 2SET 3SET 4Workout

    Incline6 X 70% - 05 X 78% - 06 X 70% - 0

    FB IS #5 WK 6FootballWCWHORTER, JEFF

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    b

    WEEK 6 2004 FOOTBALL IN SEASON TRAININGFBA

    FB IS #5 WK 6FootballKING, BRADY

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    FB IS #5 WK 6FootballFLAGG, BAKER

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    FB IS #5 WK 6FootballPRATER, RYAN

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    NOTES:

    TUE - when doing the hang clean it is actually a hang clean pull then a hang clean

    TUE - superset med ball chest pas after performing Board BP

    TUE - Board BP needs to be heavier than the weight you used for your last set of 3 during week 1 workout

    TUESDAY WORKOUT SUPPLEMENTALS

    LINEMAN: 1 TIME THRU - 6 REPS EACH

    a.) band pull thrusb.) sand bag punch on discsc.) bent lateralsd.) alt. Db bench w/ thumbs up

    SKILL: 1 TIME THRU 10 EACH

    a.) db split lateral lungeb.) hypersc.) chinsd.) thera band rot. Cuff - 4 directions each arm

    SATURDAY WORKOUT - #1 is incline with the weight listed above

    2.) DB SQUAT TO PRESS3 SETS OF 6

    3.) BENT LATERALS3 SETS OF 10

    4.) STANDING 1 ARM BAND ROW2 SETS OF 10

    SUPP CIRCUIT - 2 TIMES THRU - 10 -15 REPS OF EACH - LIGHT WEIGHT

    a.) reverse hypersb.) curls (your choice)c.) db overhead tricep ext.d.) body weight squats

    c

    WEEK 6 2004 FOOTBALL IN SEASON TRAININGFBA

    FB IS #5 WK 6FootballWOMACK, DUSTYN

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    FB IS #5 WK 6FootballSCALING, MATT

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    FB IS #5 WK 6FootballMOUNT, ANDREW

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    NOTES:

    TUE - when doing the hang clean it is actually a hang clean pull then a hang clean

    TUE - superset med ball chest pas after performing Board BP

    TUE - Board BP needs to be heavier than the weight you used for your last set of 3 during week 1 workout

    TUESDAY WORKOUT SUPPLEMENTALS

    LINEMAN: 1 TIME THRU - 6 REPS EACH

    a.) band pull thrusb.) sand bag punch on discsc.) bent lateralsd.) alt. Db bench w/ thumbs up

    SKILL: 1 TIME THRU 10 EACH

    a.) db split lateral lungeb.) hypersc.) chinsd.) thera band rot. Cuff - 4 directions each arm

    SATURDAY WORKOUT - #1 is incline with the weight listed above

    2.) DB SQUAT TO PRESS3 SETS OF 6

    3.) BENT LATERALS3 SETS OF 10

    4.) STANDING 1 ARM BAND ROW2 SETS OF 10

    SUPP CIRCUIT - 2 TIMES THRU - 10 -15 REPS OF EACH - LIGHT WEIGHT

    a.) reverse hypersb.) curls (your choice)c.) db overhead tricep ext.d.) body weight squats

    d

    WEEK 6 2004 FOOTBALL IN SEASON TRAININGFBA

    FB IS #5 WK 6FootballDAWSON, TAYLOR

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    FB IS #5 WK 6FootballBELL, CLAYTON

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    FB IS #5 WK 6FootballGRAY, DYLAN

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    NOTES:

    TUE - when doing the hang clean it is actually a hang clean pull then a hang clean

    TUE - superset med ball chest pas after performing Board BP

    TUE - Board BP needs to be heavier than the weight you used for your last set of 3 during week 1 workout

    TUESDAY WORKOUT SUPPLEMENTALS

    LINEMAN: 1 TIME THRU - 6 REPS EACH

    a.) band pull thrusb.) sand bag punch on discsc.) bent lateralsd.) alt. Db bench w/ thumbs up

    SKILL: 1 TIME THRU 10 EACH

    a.) db split lateral lungeb.) hypersc.) chinsd.) thera band rot. Cuff - 4 directions each arm

    SATURDAY WORKOUT - #1 is incline with the weight listed above

    2.) DB SQUAT TO PRESS3 SETS OF 6

    3.) BENT LATERALS3 SETS OF 10

    4.) STANDING 1 ARM BAND ROW2 SETS OF 10

    SUPP CIRCUIT - 2 TIMES THRU - 10 -15 REPS OF EACH - LIGHT WEIGHT

    a.) reverse hypersb.) curls (your choice)c.) db overhead tricep ext.d.) body weight squats

    e

    WEEK 6 2004 FOOTBALL IN SEASON TRAININGFBA

    FB IS #5 WK 6FootballKING, CURTIS

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    FB IS #5 WK 6FootballBEERY, LUKE

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    FB IS #5 WK 6FootballDENTON, THOMAS

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    NOTES:

    TUE - when doing the hang clean it is actually a hang clean pull then a hang clean

    TUE - superset med ball chest pas after performing Board BP

    TUE - Board BP needs to be heavier than the weight you used for your last set of 3 during week 1 workout

    TUESDAY WORKOUT SUPPLEMENTALS

    LINEMAN: 1 TIME THRU - 6 REPS EACH

    a.) band pull thrusb.) sand bag punch on discsc.) bent lateralsd.) alt. Db bench w/ thumbs up

    SKILL: 1 TIME THRU 10 EACH

    a.) db split lateral lungeb.) hypersc.) chinsd.) thera band rot. Cuff - 4 directions each arm

    SATURDAY WORKOUT - #1 is incline with the weight listed above

    2.) DB SQUAT TO PRESS3 SETS OF 6

    3.) BENT LATERALS3 SETS OF 10

    4.) STANDING 1 ARM BAND ROW2 SETS OF 10

    SUPP CIRCUIT - 2 TIMES THRU - 10 -15 REPS OF EACH - LIGHT WEIGHT

    a.) reverse hypersb.) curls (your choice)c.) db overhead tricep ext.d.) body weight squats

    f

    WEEK 6 2004 FOOTBALL IN SEASON TRAININGFBA

    FB IS #5 WK 6FootballCALLISON, CRAIG

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    FB IS #5 WK 6FootballCATALANO, ANDREW

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean4 X 65% - 03 X 75% - 02 X 78% - 01 X 80% - 0

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    FB IS #5 WK 6FootballARNETT, PRESTON

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    FB IS #5 WK 6FootballMCGEE, JUSTIN

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline6 X 70% - 05 X 78% - 06 X 70% - 0

    NOTES:

    TUE - when doing the hang clean it is actually a hang clean pull then a hang clean

    TUE - superset med ball chest pas after performing Board BP

    TUE - Board BP needs to be heavier than the weight you used for your last set of 3 during week 1 workout

    TUESDAY WORKOUT SUPPLEMENTALS

    LINEMAN: 1 TIME THRU - 6 REPS EACH

    a.) band pull thrusb.) sand bag punch on discsc.) bent lateralsd.) alt. Db bench w/ thumbs up

    SKILL: 1 TIME THRU 10 EACH

    a.) db split lateral lungeb.) hypersc.) chinsd.) thera band rot. Cuff - 4 directions each arm

    SATURDAY WORKOUT - #1 is incline with the weight listed above

    2.) DB SQUAT TO PRESS3 SETS OF 6

    3.) BENT LATERALS3 SETS OF 10

    4.) STANDING 1 ARM BAND ROW2 SETS OF 10

    SUPP CIRCUIT - 2 TIMES THRU - 10 -15 REPS OF EACH - LIGHT WEIGHT

    a.) reverse hypersb.) curls (your choice)c.) db overhead tricep ext.d.) body weight squats

    g

    WEEK 6 2004 FOOTBALL IN SEASON TRAININGFBA

    FB IS #5 WK 6FootballMORRILL, DREW

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    FB IS #5 WK 6FootballFACKLER, KYLE

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    FB IS #5 WK 6FootballHORNER, JUSTIN

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    NOTES:

    TUE - when doing the hang clean it is actually a hang clean pull then a hang clean

    TUE - superset med ball chest pas after performing Board BP

    TUE - Board BP needs to be heavier than the weight you used for your last set of 3 during week 1 workout

    TUESDAY WORKOUT SUPPLEMENTALS

    LINEMAN: 1 TIME THRU - 6 REPS EACH

    a.) band pull thrusb.) sand bag punch on discsc.) bent lateralsd.) alt. Db bench w/ thumbs up

    SKILL: 1 TIME THRU 10 EACH

    a.) db split lateral lungeb.) hypersc.) chinsd.) thera band rot. Cuff - 4 directions each arm

    SATURDAY WORKOUT - #1 is incline with the weight listed above

    2.) DB SQUAT TO PRESS3 SETS OF 6

    3.) BENT LATERALS3 SETS OF 10

    4.) STANDING 1 ARM BAND ROW2 SETS OF 10

    SUPP CIRCUIT - 2 TIMES THRU - 10 -15 REPS OF EACH - LIGHT WEIGHT

    a.) reverse hypersb.) curls (your choice)c.) db overhead tricep ext.d.) body weight squats

    h

    WEEK 6 2004 FOOTBALL IN SEASON TRAININGFBA

    FB IS #5 WK 6FootballMCWHORTER, JEFF

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    FB IS #5 WK 6FootballCHESNUTT, TAYLOR

    TueSET 1SET 2SET 3SET 4Workout

    Ha...

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