Practical High School S&C

Practical High School Strength and Conditioning

Sanders Elite Training Performance Center 14129 Beach Blvd. / 11339 Distribution E.

[email protected] | (904) 992-2001 | @setperformance

•••••

Agenda

What is SET Performance?The ChallengeThe SET Performance Approach to Program DesignProgram ImplementationQuestions

What is SET Performance?

• The SET Performance Vision– SET Performance enables Schools or Sport Coaches to easily and affordably implement elite-level strength and conditioning programs for their student-athletes.

– Goal is to prepare student-athletes for the riggers of competition, by decreasing injury rate and increasing athletic performance.

• All SET Performance programs are scientifically based, with the foundation of the program being implemented at various levels of Collegiate/Professional Athletics

– SET Performance Coaches hold the highest of educational credentials. Every staff member holds a Nationally Recognized Certification (CSCS, CPT, USATF, USAW).

Why is Performance Training Needed?

The Challenge• High school athletes often lack the resources

and expertise to train properly– Performance Programs need to “develop” the athlete for

the long term– Too many sport coaches implement “cookie cutter programs” for a one size fits all approach

– Putting to much work load on the athlete to soon. This approach can easily lead to “burnout” or peaking to soon

– Lack of suppmental lifts in programs due to lack of equipment or knowledge of what the athletes strength deficiency is, can lead to poor long term development

The Challenge (cont)

• College coaches have to start from scratch tobuild athletes– They WANT athletes to come into college with

proper training, so there is not a detraining effect

• What areas need to be addressed?

– Consistent Functional and Performance Testing

– Multi-Sport Athletes need to be handled differently than athletes that have a defining in-season or off-season

– Athletes that play travel/club sports need to be given proper rest from their sport between overlapping/back to back seasons.

– Education on proper recovery/nutrition habits to include in daily practice/competition

• Misinformation– Too many voices, not enough legitimate expertise

– Sport Coaches try to make programming sport-specific or to specialized to early *slows down athletic development* * possible increase injury rate*– HUGE difference between teams that train on

legitimate programs and those that don’t

• So where do we turn??


• GOOGLE?


•Internet Workout Webpage?


• Other School’s Program


The Sport Coach Options

What does a sport coach do when a strength and conditioning professional is not on staff?

1. Nothing• Dangerous, inconsistent

2. Write your own program• High variability of quality and safety – could effect

development of the athlete

3. Hire an outside coach or company• Hands on, consistent, an easy way to add experience and

education to your staff with out extensive cost

The SET Performance Building Blocks of Athletic Development• Stimulus/Mode• Load/Intensity• Volume

– Weight room volume vs. total volume

• Rest/Recovery– “You don’t get stronger by lifting weights. You get stronger by

recovering from lifting weights.” – Mark Rippetoe

• Periodization– Why is periodization so important???

• “Functional” Strength– Strength in coordinated movement

Phase Intensity Volume Purpose

GPP Verylow Veryhigh Neuromuscularefficiency

Hypertrophy 60%-75% 3-4setsx8-12reps

Musclesize/capacity

Strength 80%-90% 4-5setsx3-5reps

Lowendstrength

Unload 50%-65% 3setsx6-8reps Recovery

Power 70%-80% 4-5setsx4-6reps

Strengthcombinedwithspeed

Speed 50%-65% 4-5setsx4-6reps

TypeIIbactivation

MaxStrength 90%-100% 4-5setsx1-3reps

Maximalstrength

Periodization (cont.)

Daily Program Design

Programming Nuts and Bolts

• Rely on proven methods of enhancing sport performance andpreventing sport injury

• Minimal equipment demands = universal implementation• Every training session incorporates explosive hip extension

for athletics power development• Balance movement patterns FIRST, then adjust for specific sport-

movements as necessary• Integrate programs across sports

– “Sport-specificity” at the high school level is secondary toATHLETIC DEVELOPMENT

Programming Nuts and Bolts (cont.)

• Progressions– Load– Volume– Movement complexity

• Variations– Grips– Angles– Types of contractions

• Concentric, Eccentric, Isometric

– Time under tension

DB Split Squat DB Bulgarian Split Squat DB Single Leg Squat

Strength Training and Concussions• HOTTEST TOPIC EVER.

• The Question: Can lifting weights preventconcussions?

MAYBE• Most of the focus is on strengthening the neck

– Anecdotal evidence exists but very little empiricalevidence

• University of Washington has instituted mandatory neckstrengthening protocols for high-risk sports

• SET’s stance:– A proactive approach and proper body positioning is essential in decreasing concussions during practice and competition

In-Season Training• Why lift in-season?

– Detraining can begin as soon as two weeks afterceasing strength training

= decreases power, speed & confidence at season end

• Adjustments– Decrease volume to avoid DOMS– Decrease duration – time is a premium in-season– Extra awareness of practice/competition volume

• Proactive recovery, nutrition and injury prevention is HUGE

••••

Development of Young Athletes

Priority = MOBILITY & MUSCLE ACTIVATIONLook to engage minds AND bodiesBuild efficiency of movement patterns – PERFECT REPSFocus on quality and volume

We ALL start out withproper mobility!

FAQs• What about multi-sport athletes?

– Programs have to be integrated across sports– Developing the ATHLETE takes precedence

• What if my team has restricted access to the weight room?– Implement GPP or speed work into your Practice Warm-up Plan. SET Coaches are more than willing to help you implement a program to fit you needs

• I have a part-time strength coach – what’s the best way to utilizehim/her?

– Part-time coaches are expensive per minute, so the goal should be tomake their time as efficient as possible

• I have stretches of time without contact with my athletes.What do I do then?– Make sure they are set up on the right program– Have them train at a SET Performance Facility– Reach out to SET Performance on a “Plan of Attack” to ensure your student- athlete is having the best athletic experience possible. • How do I ensure my athletes’ safety?– You are always ultimately responsible for your athletes– Be a proactive coach at all times, hire professionals that have your student-athletes best interest.

The Ultimate Goal

So what is the ultimate goal of implementing astrength training program??

LONG-TERM ATHLETIC DEVELOPMENT

•It’s not about a single workout or an 8 weektraining program•Implementing a true PROGRAM involves planningfor 52 weeks year after year after year…

SET Performance Implementation• Optimize time and space

– We are sensitive about your time AND your athletes’time

• Committed to a Long Term Development System– Remember: everything works… for a period of time. Your athletes program should evolve as their body and skill set evolves.

• Proactive Teachers in the weight room– We are students and teacher.

• Educate your athletes with a Staff that is infectious

SANDERS ELITE TRAINING Making ELITE Possible

14129 Beach Blvd. / 11339 Distribution [email protected] | (904) 992-2001 | @setperformance

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Practical High School S&C