Download ppt - Designing and Implementing a Strength and Conditioning Program at Your School

Designing and Implementing a Strength and Conditioning Program at Your School

Patrick T. McHenry

MA, CSCS*D, RSCC

Castle View High School

Objectives

• Basic program design knowledge

• Tools to develop a basic program

• Resources to find more information on program design

• Resources for strength & conditioning

National Standards

• Coaches need to understand the principles of strength and conditioning (Domain 3 of National Standards for Sport Coaches)

• Physical educators need to enhance their students’ knowledge and skills in physical activity and fitness (Standard 3 of National Standards for Physical Education).

CAUTION• One of the hardest aspects of training is program design. • Dr. William Kraemer “There is no one best program.”• Program design is an art form, drawing from the best

available research-based program design. • There is no one right way to design a program but there

are many wrong ways. • What works for one school may not work for another • High school athlete is not the same has a college

athlete. (male / female, training age)• Taking a program designed for a college athlete and

implementing it with a high school athlete has a greater chance for leading to injury

• You have to know your students, their abilities and limitations.

?Questions?

• What background are the students coming from

• What is the purpose of the program

- athlete

- student taking class

Program considerations

• Days a week

- block every of other day (A/B)

- block every day

- 7 period day (55 min)

- modified block ( 3 x 55 min, 1 x 90,

• Time (45 / 60 / 90) minute class

• Number of students

• Training age

• Equipment

-free weights

-machines

-dumbbells / kettle bells / sandbags

-suspension systems (TRX, SBT)

-41 inch bands

-Elastic bands (pro tex)

• “Virtually any methods of strength training enhance the strength of a novice during the first few months”. Gambetta

WHERE TO START:

• Backwards plan calendar

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Weekly lesson

LIFTING sets / reps Base card 1 Strength card 2

J une J uly

Base card 1 Strength card 2

February March April MayTraining Week #

Week Begining Monday:

2013-2014 Calendar General Strength & Conditioning classes

Month: August September October November December J anuary

Time Sets Approximate reps

Total time per exercise

Time between exercises

# exercises

Total time for lifting session

1:20

1:20

1:30

1:30

1:45

1:45

3

4

3

4

3

4

5-- 8 5-- 8 5 – 10

5 – 10

5 – 12

5 --12

4 min

5:20 min

4:30 min

6 min

5:15 min

7 min

1:20

1:20

1:30

1:30

1:30

1:30

6

4

5

4

4

3

32 min

26:40 min

30 min

30 min

27 min

25:30 min

Phase

EXERCISE SETSsets reps sets reps sets reps sets reps

Upper Front Chest

Lower front legs

Upper Back shoulders / lats

Lower back hamstrings

Upper Front AUX

Lower front AUX

Upper back AUX

Lowerback AUX


Upper Front Chest

Lower front legs



Upper Front AUX

Lower front AUX

Upper back AUX


Upper Front Chest

Lower front legs



Upper Front AUX

Lower front AUX

Upper back AUX

WEEK 1 WEEK 2 WEEK 3 WEEK4DAY 1

DAY 2WEEK 1 WEEK 2 WEEK 3 WEEK4


Phase


Core full body

Core lower front legs

Core lower back legs

Aux front legs

Aux back legs


CORE upper body front

CORE upper body back

Aux upper body front

Aux upper body back horizontal

AUX upper body back vertical


Core full body

Core lower front legs

Core lower back legs

Aux front legs

Aux back legs


CORE upper body front

CORE upper body back

Aux upper body front

Aux upper body back horizontal

AUX upper body back vertical


DAY 2WEEK 1 WEEK 2 WEEK 3 WEEK4


WEEK4DAY 4

WEEK 1 WEEK 2 WEEK 3

Lifts level I level II level III level IV

SQUAT BDY sqt Front sqt split overhead w/bar overhead sqtLunge F back sqt back leg on bench db overheadLunge B split sqt single leg stand on box lunge step backpull throughSplit Sqt lunge f w/ bar leg in SBT DB step up on boxSqt w/ SBT lunge b w/bar Lunge f w/ db DB lateral step over box

lunge lateral lunge b/ db DB sit bench lunge step outsingle leg w/ SBT lunge lateral w/ db Overhead sqt sbt45 *angle lunge walking lunge walking overhead lunge

overhead backward lunge

BENCHpush up close grip bench Bench w/ pause DB bench feet upbench w/ training bar wide grip bendh bench w/ shrug @top DB bench alternatebench bench tempo DB bench pistion

(Slow down / fast up) rubber band on rack benchbench feet up DB bench

Clean Athletic position catch Clean DB clean pulls below knee catch to sqt power clean Snatchpulls above knee pull to catch hang clean jerkhigh pulls power jumps w/o DB Power jumps w/ DB Clean & jerk

3x3 pull/cln/ press

Incline incline Training bar incline bar DB incline DB alternateplate scoops DB scoops DB pistion

BACK lat pull down straight arm pull down DB reverse fly DB bent over row ft on groundseated row reverse fly cable Plate pull over Rubber band pull downstanding fly Suspension reverse fly bar bent over row Rubber band archerupright row Suspension YTW Rubber band reverse fly 1 lg stand to rowYTW no weight low angle/ high angle pull cable Archer 1 arm

Hamstrings RDL Good morning Swiss ball 2 leg curlleg curl Glut ham machine partner leg curl suspension 2 lg curl

1 leg RDL w/ dowl on back Suspension leg curl Swiss ball 1 lg curl1 Lg RDL w/ Med ball Hip lift 1 leg suspension 1 lg curl

REFERENCES

• NSCA Basic Manual :NSCA-Lift.org• Joe Kenn

http://www.bighousepower.com/Store/tabid/58/Default.aspx

• Avery Faigenbaum http://strongkid.com/Books.html



http://strongkid.com/Books.html

THANK YOU

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