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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