High School Strength & Conditioning Program
Programming & Greg Rubendall, M.A., C.S.C.S.Program Design Director of Strength & ConditioningIdentifying your Workloads June 2013
THE BALLiSTIC UNITEDSpeed Agility Coordination Quickness Endurance Recovery PROGEAM
Components of Fitness
What are the major components of FITNESS?
How do you Train Each?
PowerSpeedAgilityCoordinationProprioception
StrengthEnduranceFlexibilityNutrition
Periodization for Soccer
• Refers to the Planning of Training Sessions
SystematicProgressiveOutcome Goals in Mind
Microcycle (weekly)Mesocycle (monthly)Macrocycle (bimonthly or quarterly)
Planned RestFocus on “Peaking” and “Injury Prevention”
Principles of Programming
The FITT Principle of ExerciseFrequency – How OftenIntensity – How HardTime – How LongType – What Kind
Level I - Beginner
Week Mon Tue Wed Thur Fri Sat Sun
1’ Focus Power Mobility Condition Power Speed Strength Recovery
Workouts Strength ICore
CoordinationAgilityCore
Aerobic C.Core Flexibility
Strength II Core
PlyosSpeedFlexibility
Total Body Conditio
Flexibility Recovery
Level II - Intermediate
Week Mon Tue Wed Thur Fri Sat Sun
1’ Focus Power Mobility Condition Power Speed Strength Recovery
Workouts
Olympic I Strength ICore
Coord.FootworkAgilityCore
Aerobic C.Core Flexibility
Olympic IStrength II Core
PlyosSpeedFlexibility
Total Body Condition
Flexibility Recovery
Level III - Advanced
Week Mon Tue Wed Thur Fri Sat Sun
1’ Focus Power Strength Condition Power/Speed
Condition Strength Recovery
Workouts
Olympic II Chest & ShouldersCore Back
Back & ArmsIndividual
Core Abs
Olympic IIConditionCore Back Flexibility
Plyos & SpeedChest & Shoulders Core Abs
ConditionIndividualsCore Back
Total Body Conditionin
g
Flexibility Recovery
Structure of a Training
Progression of a SessionWarm-Up / Dynamic StretchSpeed/Power/Technical Exercises“Core” LiftsAccessory LiftsSupplemental LiftsCool-Down / Static Stretch
Principles of Programming
Reps 1 - 2 - 3 4 – 5 – 6 7 – 8 – 9 10 – 13+
Sets High (5-12)
Mod (3-7) Mod (3-4) Low (2-4)
Training Variables by Number of Sets, Reps, and Muscular Goals
Reps
1 2 3 4 5 6 7 8 9 10 11 12 13+ <-Max Strength->
<-Strength, Speed, Power->
<-Functional Hypertrophy->
<-Structural Hypertrophy->
<-Endurance->
Equipment
Bodyweight Exercises
Free WeightsDumbbellsBarbells
Machines
Kettlebells
Resistance Bands
Medicine Balls
Jumpropes
Plyo Boxes
Foam Rolling
Soccer-Specific (with ball)
Hurdles
Ladders
Cones
Other Equipment
Getting Your Fitness Level
Test Measures Test Measures
Height MB Throw
Weight 300 Shuttle
Body Fat % Max Pushups
18-y sprint 60 Second Crunch
Flying 18-y Sprint
1 RM Squat
Max Pullups 1 RM Bench
Vertical Jump Yo-Yo IR Test
Standing Long Jump
1.5 Mile Run
Goal Setting
What are your INDIVIDUAL NEEDS?
Age Chronological Biological
PositionStrengthsWeaknesses
Basic Program TemplateExercise Set/Rep # Exercise Set/Rep # Exercise Set/Rep #
Base Program Secondary Program Core
Aim: Aim: 1 Abdominals 2 x 30
1 3x8-12 1 2x8 2 Back 2 x 30
2 3x8-12 2 2x8 3 Rotational 2 x 30
3 3x8-12 3 2x8 4 Abdominals 2 x 30
4 3x8-12 4 2x8 5 Back 2 x 30
5 3x8-12 5 2x8 6 Rotational 2 x 30
Body Weight Exercises
Full BodyInchworm
Tuck Jump
Bear Crawl
Plyometric Pushup
Stair Climp
Full BodyProne Walkout
Burpees
Plank
Plank to Pushup
Body Weight Exercises
LegsWall Sit
Lung
Clock Lunge
Lunge to Row
Lunge Jump
Crossover Lunge
Squat
Pistol Squat
LegsSquat Reach & Jump
Chair Squat
Sump Squat
Step Up
Single Leg Deadlift
Quadruped Leg Lift
Calf Raise
Body Weight Exercises
Chest and BackPushup
Dolphin Pushup
Donkey Kick
Handstand Pushup
Judo Pushup
Reverse Fly
Superman
Contralateral Limb Raises
Shoulders and ArmsTriceps Dip
Diamond Pushup
Boxer
Shoulder Stabilization Series
Arm Circles
Body Weight Exercises
CoreL Seat
T- Pushup
Dynamic Prone Plank
Flutter Kicks
Bicycle Crunch
Crunch
Segmental Rotation
CoreShoulder Bridge
Single Leg Abdominal Press
Double Leg Abdominal Press
Side Plank
Sprinter Sit-Up
Russian Twist
SACQERFit Journal
• Used to Record• Assessments• Testing• Goal-setting• Daily / Weekly Program• Nutrition
Assignments – June 27
1. Send Player Profile & Self-Assessment
2. Send Testing Scores (Self – Test) to [email protected]
3. Send Final Version of One-Week Workout
Timeline
June 18Orientation & Program/Player Expectations
June 27Goal Setting & Program Design (BUSC Office)
July 26-29Seminar – Nutrition (CSUEB)Seminar – Power Lifting (CSUEB)Testing – Functional Movement Assessment
Conclusions
Developing an age-appropriate soccer-specific program takes into consideration A LOT of variables
Generalize your Strength ProgramStart with Bodyweight and Progress from there
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