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FULSHEAR STRENGTH &
CONDITIONINGSTRONG BY SCIENCE
CHAMPIONS BY ATTITUDE
FULSHEAR STRENGTH & CONDITIONING
PHILOSOPHY
OUR PHILOSOPHY AT FULSHEAR HIGH SCHOOL IS TO USE
EVIDENCE BASED RESEARCH TO ENHANCE STRENGTH,
POWER, SPEED, AGILITY, FLEXIBILITY, AND MOBILITY. WE
BELIEVE OUR PROGRAM will ENHANCE THESE QUALITIES
THROUGH GROUND BASED EXERCISES, SIMPLE OVERLOAD
PROGRESSIONS, DETAILED MOVEMENT EFFICIENTCY
METHODS, TEACHING PROPER NUTRITION, AND EFFECTIVE
RECOVERY METHODS
THE FULSHEAR WAY
• WE WILL COACH EVERY REP OF EVERY EXERCISE EVERY DAY
• WE WILL BE TECHNICIANS-TREATING EVERY REP THE SAME
• FOCUS ON THE BASICS & BE EXPERTS AT IT
• TEACH THE VALUE OF HARD WORK
• WE WILL BE CONSISTENT IN OUR TRAINING METHODOLOGY
THE FOUR YEAR PLAN
SQUAT 400 TO 430
BENCH 230 T0 245
CLEAN 215 TO 260
FRESHMAN WEIGHT 145
SQUAT 365 TO 430
BENCH 265 TO 295
CLEAN 255 TO 285
FRESHMAN WEIGHT 190
SQUAT 365 TO 455
BENCH 275 TO 330
CLEAN 265 TO 315
FRESHMAN WEIGHT 190
PROPER PROGRESSIONS
• SLOW COOK’EM
• GENERIC TO SPECIFIC
• SLOW TO FAST
• SIMPLE TO COMPLEX
• BI-LATERAL TO UNI-LATERAL
• SAGITTAL TO FRONTAL TO TRANSVERSE
THE 4 DAY SPLITMONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
WORKOUT 1
HEAVY
60 MIN
POWER EMPHASIS
CLEAN
JERKS
PULLS
BI-LATERAL
UNI-LATERAL
POSTERIOR FOCUS
NECK TRAINING
POST LIFT
RECOVERY
STRETCH
WORKOUT 2
MODERATE
60 MIN
STRENGTH EMPHASIS
SQUAT
BENCH
RDL
BI-LATERAL
UNI-LATERAL
ANTERIOR FOCUS
POST LIFT
RECOVERY
STRETCH
WORKOUT 3
LINEAR SKILL/SPEED
SPEED IMPROVEMENT
MOBILITY
START TECHNIQUE
RUNNING FORM
WALL DRILLS
AEROBIC
CONDITIONING
WORKOUT 4
LIGHT
45-60 MIN
POWER EMPHASIS
HANG SNATCH
HANG CLEAN
PULLS
BI-LATERAL
UNI-LATERAL
POSTERIOR FOCUS
NECK TRAINING
POST LIFT
RECOVERY
STRETCH
WORKOUT 5
HEAVY
60 MIN
STRENGTH EMPHASIS
SQUAT
PRESS VARIATION
GOOD MORNINGS
BI-LATERAL
UNI-LATERAL
ANTERIOR FOCUS
POST LIFT
RECOVERY
STRETCH
72 HOURS RECOVERY
72 HOURS RECOVERY
Fitts and Posner Learning Model
Cognitive Stage
The learner will tend to focus on cognitively oriented
problems
They will try and answer questions such as
What is my objective?
How far should I move this arm?
Where should this arm be when my right leg is here?
Performance in this stage tends to be marked by large errors
Even though the learner may know they are making an error
they may not know how to fix it.
Associative Stage
The cognitive activity that characterized the
cognitive stage changes at this stage, because the
learner begins to associate specific environmental
cues with the movements.
Also referred to as the refining stage, in which the
person focuses on performing the skill successfully
and being more consistent from one attempt to the
next
Learners will also begin to autocorrect the errors
they may make during movement.
Autonomous Stage
This stage is signified by the learner's skill
becomes almost automatic or habitual.
People in this stage do not consciously think about
the specific movement characteristics of what they
are doing while performing the skill.
Athletes in this stage can often do another task at
the same time. (Magill, 2006)
MOVEMENT/AGILITY/CODMONDAY WEDNESDAY THURSDAY
POSITIONAL EMPHASIS
PLYO PROGRESSION
• SNAP DOWNS
• SNAP ½ VERT “3 PLANES”
• SNAP VERT
• SNAP BROAD
• VERT
• BROAD
ACCELERATION PROGRESSON
• FALLING START
• ½ KNEEL START
• KNEELING START
• FRONTAL KNEELING START
• 3 POINT START
• MC START
• PUSH UP START
POSITIONAL COG “I/S LEG LOAD EMP”
• GOG SHIFTERS
• SINGLE LEG COG KICK OUTS
• LATERAL COG CONTROL NO ARMS
• LATERAL COG CONTROL W// ARMS
• LATERAL COG CONTROL HOG
• LATERAL COG CONTINUOUS SHIFT
LINEAR SKILL EMPHASIS
TENNESSEE DRILL
• SINGLE ARM SWING
• DOUBLE ARM SWING
• ARM & LEG CYCLES
• ARM & LEG CONTINUOUS
WALL PROGRESSION
• SINGLE LEG PUNCH
• SINGLE CYCLE PUNCH
• CONTINUOUS CYCLE PUNCH
• REACH BACKS W/ FULL EXT
• TOP END GAIT CYCLE
MARCH PROGRESSION
• A-STEP
• A-MARCH
• A-SKIP
• B-SKIP
START PROGRESSION
• FALLING START
• ½ KNEEL START
• KNEELING START
• 3 POINT START
20YD ACCELERATORS
IN & OUTS
100YDS
AEROBIC CONDITIONING CIRCUIT
TRANSITIONAL EMPHASIS
PLYO PROGRESSION
• SNAP DOWNS
• SNAP ½ VERT “3 PLANES”
• SNAP VERT
• SNAP BROAD
• VERT
• BROAD
MULTIDIRECTIONAL ACCELERATION
• SHUFFLE
• BACK PEDAL
COMING TO BALANCE
• SAGGITAL
• FRONTAL
• TRANSVERSE
I/S LEG LOAD ACC PROGRESSION
• COP STEP 90
• COP STEP 45
• COP STEP 180
TRANSISTION PROGRESSION
• SHUFFLE TO COP
• SHUFFLE TO REVERSE COP
• CTB TO 90 COP STEP
• CTB TO 45 COP STEP
• CTB TO 180 COP STEP
NUTRITIONAL CONSIDERATIONS
• 23 X BODY WEIGHT= CALORIES NEEDED PER DAY TO SIMPLY
MAINTAIN WEIGHT
• NEED A SURPLUS OF 3500 CALORIES PER WEEK TO GAIN 1
POUND PER WEEK = 500 EXTRA A DAY
ATHLETES BODY WEIGHT CALORIES TO
MAINTAIN
CALORIES TO GAIN HOW MANY DAYS A
WEEK
A 150LBS 23*150=3450 3950 CALORIES PER
DAY
EVERY DAY!
B 200LBS 23*200=4600 5100 CALORIES PER
DAY
EVERY Day!
C 250LBS 23*250=5750 6250 CALORIES PER
DAY
Every dang day!
how to divide up all those calories
• 1-2 GRAMS OF PROTEIN PER POUND OF BODY WEIGHT DAILY
• 2-3 GRAMS OF CARBS PER POUND OF BODY WEIGHT DAILY
• 20-30 Percent of daily dietary intake of fats
• TRACK CALORIE INTAKE OF MYPLATE APP ON PHONE
• EAT CLEAN
• NO JUNK FOOD, FRIED FOOD, OR SODA
• ON SATURDAYS CHEAT AND EAT WHATEVER YOU WANT
COMMON NUTRIONAL MISTAKES
• Skipping breakfast- body will go into starvation response- store food as
fat for survival later.
• Lifting on an empty stomach.
• Eating fried foods- saturated fats = a non lean body.
• Not eating until you feel hungry- eat every 3 hours.
• Not timing your meals out after workouts. (30 min, 2 hours, etc..)
• Not staying properly hydrated. Carry around a gallon of water.
HOW TO ADD QUALITY CALORIES
• Add 2 spoons peanut butter to things like toast, bagels, waffles, oatmeal, crackers,
shakes, etc.
• Add granola to cereal, trail mix, yogurt, oatmeal, ice cream
• Add avocado to salads, sandwiches, wraps, chips, crackers, dips
• Eat sandwiches on wheat buns, subs, or bagels instead of on bread or a thin wrap
• Choose high calorie cereals, energy bars, granola bars, yogurts, etc.
• Cook vegetables and meat in Extra Virgin Olive Oil
• Make shakes with high calorie shake powder & add things like peanut butter, honey,
chocolate syrup, some ice cream, etc to it
• Add nuts to cereal, granola, trail mix, oatmeal, yogurt, parfaits, ice cream, salads & eat
plain
• Drink whole milk, chocolate milk and/or some juice with meals and snacks
• Eat a snack (as mentioned above) right before you go to bed, 7 days a week
MEAL PREP• 20 MEALS EACH RANGING FROM 400-500 CALORIES
• 8 SWEET POTATOES
• 6 STEAM FRESH BAGS OF VEGETABLES
• 2 CUPS OF STEAMED WHITE RICE
• 8 SIRLOIN STEAKS
• 22 PACK OF SKINLESS/BONELESS CHICKEN THIGHS
• SHOPPING, PREP, COOK, AND PACK TIME LESS THAN 3 HOURS
FOR MY ENTIRE WEEKS WORTH OF LUNCH AND DINNER
• SPENT LESS THAN $100
• SIMPLY PREPPING LUNCHES AND SNACKS FOR THE WEEK WILL
MAKE A HUGE DIFFERENCE
TRACKING CALORIES WITH MYPLATE APP
SHOPPING FOR PROTEIN, CARBS, & FATS
PROTEIN FIBROUS CARBS & VEGGIES COMPLEX CARBS LOW SUGAR FRUITS FATS
• BASS• CLAMS• FLOUNDER• HALIBUT• MACKEREL• SALMON• SNAPPER• TURKEY• CATFISH• COD• GAME MEATS• HADDOCK• PERCH• SHRIMP• SWORDFISH• TUNA• CHICKEN• EGGS• GROUPER• LEAN BEEF• PIKE• SOY BEANS• TROUT
• ALFALFA SPROUTS• BEANS, GREEN, YELLOW, WAX• BROCOLI• CARROTS• COLLARD GREENS• ENDIVE• LETTUCE, ROMAINE, RED LEAF• ONIONS• RADISHES• TOMATOES• TURNIP GREENS• ZUCCHINI• ASPARAGAS• BEET GREENS• BRUSSEL SPROUTS• CAULIFLOWER• CUCUMBERS• KALE• MUSHROOMS• PEPPERS• SPINACH• TOMATO JUICE• VEGETABLE JUICE• BAMBOO SHOOTS• CABBAGE• CELERY• EGGPLANT• LEEKS• MUSTARD GREENS• PIMENTOS• SUMMER SQUASH• TURNIPS• WATERCRESS
• APPLES• BERRIES• BREAD-WHOLE WHEAT• NUTS• POTATOES• ROOT VEGETABLES• WHEAT• BEANS• BARLEY• BLACK-EYED-PEAS• CABBAGE• LEAFY GREENS• OATS• PUMPKIN• RYE• SQUASH• WHEAT GERM• BEETS• BRAN• BROCCOLI• CORN• LENTILS• PEARS• RICE• SHREDDED WHEAT• SWEET POTATOES• YAMS
• BLACKBERRIES• CRANBERRIES• GREEN PEARS• STRAWBERRIES• BLUEBERRIES• GRANNY SMITH APPLES• KIWI FRUIT• BOYSENBERRIES• GREEN APPLES• RASPBERRIES BLACK
• CANOLA OIL• SAFFLOWER OIL• SUNFLOWER SEED OIL• EVENING PRIMROSE OIL• SALMON OIL• FLAX SEED OIL• SOYBEAN OIL
NUTRIENT TIMING WINDOWSACTIVITY MEAL DESCRIPTION EXAMPLES
PRE 7 AM LIFT
(1 HOUR BEFORE LIFT)
SNACK WHOLE GRAIN, h20, PROTEIN
SUPPLEMENT, FRUIT
POST 7AM Lift
(before 30 min post lift)
Quick recovery
4:1 ratio carb to protein
Chocolate milk, whey protein,
Gatorade
Breakfast
(2hr post lift)
Well balanced breakfast Whole grain, lean meat, fruit,
milk
Snack Additional recovery
hunger prevention
H20, calorie replacement, pb&j,
smoothie
Lunch Well balanced meal Lean meat, veggies, fruit, whole
grains
Pre 7th period
(1 hr before 7th period)
Snack Granola bar, pb&j, h20
Post 7th period workout
(before 30 min post workout)
Quick recovery
4:1 ratio carb to protein
Chocolate milk, whey protein,
Gatorade
Dinner Most nutritious meal
More protein than carb
Lean meat, veggies, fruit, whole
grains
Before bed Slow recovery protein
ON HOLIDAYS WE LIFT
• GENERAL RULE OF THUMB IF
WE ARE ON HOLIDAY BREAK
AND YOU ARE STILL IN TOWN,
YOU LIFT.
• Thanksgiving break,
Christmas break, spring
break, weight room hours
will be 9-11am
• I will provide the
workout, but the
workouts are voluntary.
• Holiday lifts are some of
the best for comradery
• Picture taken Monday
morning spring break 2014
QUESTIONS
• I AM ALWAYS AVAILABLE FOR QUESTIONS & ENCOURAGE YOU TO ASK
• Twitter: @kegans2
• Instagram: @bkegans
• Website: www.fulshearathletics.com/strength
VIDEO HIGHLIGHTS OF PAST PLAYERS
soon to be your sons
• TREY WOODS 405 SQUAT https://youtu.be/m3qxt21qmdw
• DAVID HAYNES 300 CLEAN https://youtu.be/-TJ8sV9EM28
• PATRICK MORRIS 385 CLEAN https://youtu.be/pJtSCHLVJoA
• PATRICK MORRIS 600 SQUAT https://youtu.be/c7y3_7eCCxU
• TYLER SMITH 285 CLEAN https://youtu.be/dfeeEqDSpwY
• MARCEL THOMAS 315 CLEAN https://youtu.be/afmbu-E973o
• CAMERON WAX 315 CLEAN https://youtu.be/Jiq6M0sRKZk
• MIKE CARRILLO 305 CLEAN https://youtu.be/lprY6ONsAKs
