Assistant Coach Training

For the Strength of the Crusader is in the formation, and formation is in the

methodology.

Ground-based, free-weight focused, planned long-term development (LTD) program based on the biological age of the participant. The two key areas are: 1) consistent (minimum of 2 days/week) training and 2) monitoring the program results including nutritional needs. This evidence-based approach can achieve a healthy lifestyle and peak performance to make a difference.

Warm-up Specific Warm-up Core Lifts Axillary Lifts Cool Down

• Clean Deadlift- The foundational strength developer of Gibbons STRENGTH

• Parallel Squat- King of all exercise done early in the week on Mondays or Tuesday

• Bench Press- major upper body strength developer

• Step Ups and Reverse Lunge (single leg squats)

• Gibbons STRENGTH GPA = Bench Press + Parallel Squat + Power Clean/Body Weight

“Attitude determines Altitude”

SpeedElastic/Reactive/StrengthExplosive & Accelerative Strength

STRENGTHWork Capacity

Evaluation/TestingClient/Athlete's AttitudeOrder of Development is from the Base Up

*Credit to Al Vermiel, Master Strength Coach

Progressions: move from simple to more complex

Freshman deadlift the whole yearOverload: Plan for peaks in program designVariation: Work/rest, sets/reps, alt. 1 leg squat and

step ups between cyclesConsistency: All teams should train 2x week to get better

results annually

Lower body Push:Squat Variations (body weight, barbell parallel or front, Kettlebell, dumbbell, Bulgarian, etc.)Deadlift Variations (barbell, dumbbell, kettlebell, etc.)Lunge Variations (In place, reverse, split, walking, lateral, with resistance, etc.)Step-up Variations (body weight, plate, “drive”, etc.)Upper body Push (horizontal or vertical):Press Variations (horizontal): push-up, box push-up, barbell flat bench, incline bench, dumbbell, kettlebell, dips, etc.Push Press (vertical)- barbell, dumbbell, power press, jerk, split stance, etc.

Lower body Pull (from hip and/or from knee): Clean Deadlift/Pulls: 1st year freshman onlyRDL variations (hip): (Barbell, 2 DB, 1 DB, KB, MB)Good morning Variations (hip): (stick, barbell, plate)Back extension/reverse hypers (hip): holds, w/ weight Glute Ham Variations : floor bridge, w/leg lifts, weight Stability Ball (from knee): holds, two legs, one leg, etc.Upper body Pulling (horizontal & vertical): Pull-up Var.(vertical) grip, band, eccentric, w/ weightInverted Row (horizontal): knees up, feet up, w/ weightBent Over Row (hor.): BB, DB, KB, one hand, alternating Upright Row (vert.): BB, DB, KB, one hand, alternating

3-day Split: (off-season & pre-season)Day 1 & 3: LB Press & UB PullDay 2: LB Pull & UB Press

4-day Split: (off-season & pre-season)Day 1 & 3: LB Press & UB PressDay 2 & 4: LB Pull & UB Pull

2-Day Split: (pre-season & in-season)Day 1: LB Pull & UB Press Day 2: LB Press & UB Pull

Hip and shoulder stability and mobility is an integral part of each student-athletes’ progress

Gibbons STRENGTH “dynamic” warm-ups Advanced PNF stretching with a partner as

students and teams progress Static stretching of 20 second holds for

teams after a training session takes place (worlds greatest stretch, glute, and quad stretches)

3-day Split:Heavy, Light, Medium Heavy, Light, Heavy = 15-17

4-day Split:Med. Heavy, Heavy, V. Light, Med. Heavy, Heavy = 15-17

2-day Split:Off, Heavy, Light, Medium Heavy, Light = 12

Points:Very Light =1, Light =2, Medium = 3, Medium Heavy = 4,

Heavy =5 Total week should be in the range of 12-17 points

*Credit to Vladimir Issurin in Block Periodization

Every student gets a squat assessment with video analysis

Every student gets a basic nutritional profile assessment

There is a needs based FMS assessments to identify movement limitations and asymmetries with a goal to prescribe corrective exercises

There is needs based testing and monitoring that provides evidence-based results for continual progress forward

Main considerations in programming include:1. Programming with sport needs analysis 2. Programming durability exercises3. Programming with more upper pulls to

presses with goal of 2:1 ratio4. Programming with unilateral understanding

with single leg & arm movements5. Programming with knowledge of priority of

core anatomy including: 1) low abs, 2) oblique's, and 3) upper abs

Programming happens either with a 4-week or 6-week cycle:

4-week:Light, Medium Heavy, Heavy, Unload 10+%

6-week:Light, Very Heavy, Unload 10+%, Med. Heavy, Heavy, Unload 10+%

These training blocks make up the yearly macro-cycle plan for off-season, pre-season, and in-season design

Off-season: used for recovery and technique development

Day 1: Linear Speed/short interval day (starting, short sprints less than 20 yards with 1:3-5 W:R)

Volume = 200-400 yardsDay 2: Change of Direction Lateral Agility/long interval

day (hockey stops progression, longer sprints up to 50 yards with 1:2-3 W:R)

Volume = 500-800 yards Pre-season: fitness component for work

capacity development 1-2X week In-season: SAQ (Speed, Agility, Quickness)

stations lasting 20 seconds for nero-stimulation

Initiation: starting movement and changing direction

Transition: waiting to react

Actualization: maximizing performance

*Credit to Ian Jeffery's in his book Game Speed, 2010)

• Strength GPA= Bench Press + Parallel Squat + Power Clean/Body weight

• 1RM Clean deadlift (overhand grip)• Standing Long Jump, Vertical Jump• Sprint 20 yard Sprint (75% of top

speed)• 300 yd Shuttle- 12x25 yards repeat 2-

3X (2:30 min rest between runs)• Pro Agility- 5/10/5