1. KEYS TO A SUCCESSFUL PROGRAM B.THE PROGRAM SHOULD BE BASED ON SOUND SCIENTIFIC PRINCIPLES 1. The Body is Designed to Work as an Integrated Unit a. Whenever possible, avoid isolating muscles b. Avoid using any machines whenever possible 2. Overload, Specificity, and Progressive Resistance A.THERE MUST BE A SHARED INTEREST IN THE STRENGTH AND CONDITIONING PROGRAM 1. The Head Coach 2. The Athlete 3. The Strength and Conditioning Coach

2. GOALS OF OUR STRENGTH AND CONDITIONING PROGRAM B.PERFORMANCE ENHANCEMENT 1. Strength (Starting, Absolute, Relative, Functional) 2. Power (Ability to exert maximal force in shortest amount of time) 3. Speed 4. Agility 5. Balance (Ability to sustain or return bodys CG over its base of support) 6. Flexibility 7. Neuromuscular Efficiency (Ability of the neuromuscular system to allow muscles to dynamically stabilize entire kinetic chain in all 3 planes) A. PREVENT THE PREVENTABLE INJURIES 1. Evaluate Most Frequent Injuries (Knees, Hamstrings, Ankles, etc..) 2. General Understanding of Human Movement and how the Body Responds to Stresses Placed upon it

3. DESIGNING A RESISTANCE TRAINING PROGRAM

4. NEEDS ANALYSIS A.Evaluation of the Sport 1. Most common injury sites (Ankle, Knee, and Shoulder Sprains) 2. Movement patterns (Multi-Planar, Contraction Velocities) B. Evaluation of the Athlete 1. Injury History 2. Age 3. Training Goals 4. General Medical History

5. EXERCISE SELECTION SAID Principle – Specific Adaptations to an Imposed Demand Core Exercises: Upper Push – Bench Press, Incline Press, or Push Press Upper Pull – Pull Ups (Overhand Wide, Overhand Close, Underhand) Lower – Squat Total Body – Cleans, Snatches TEAM CORE TRAINING – Dead Bugs, Pillars, V-Ups Assistance Exercises: Upper Push – DB Bench & Incline, Dips, DB Shoulder Circuits Upper Pull – DB Bent Over Rows (Single Leg), Standing One-Arm Rows Lower – Multi-Directional Lunges, Step Ups, Staggered Squats, Front Squats Total Body – Lunge-to-Press, Squat-to-Press, Lunge and Row INDIVIDUAL CORE TRAINING – Dynamic Exercises ALL EXERCISES SHOULD BE MULTI-PLANAR, PROPRIOCEPTIVELY CHALLENGING, PROGRESSIVE, AND ACTIVITY SPECIFIC

6. EXERCISE ORDER As a general rule, do multi-joint, proprioceptively challenging exercises at the beginning of the workout while the athletes are still mentally and physically fresh while saving the more isolated movements for last EXERCISEEX. DEMAND 1. Dynamic Warm Up 2. Core Stability & Strength 3. Squat and Reach 4. Power Cleans 5. Front Squat 6. Dips WARM UP CORE TRAINING PROPRIOCEPTIVE MULTI-JOINT-CORE ASSISTANCE LIFT

7. E XAMPLE 1: L IFTING P ROGRAM – 4 DAY MONDAY Upper Push TUESDAY Power / Up. Pull THURSDAY Upper Push FRIDAY Lower Strength 1. CORE STABILITY 2. FRONT SQUAT / BOX JUMPS 3. PUSH PRESS 4. INCLINE PRESS 5. DB BENCH PRESS 6. DIPS 1. DYNAMIC CORE 2. POWER CLEAN 3. DB SNATCH 4. POWER STEP UPS 5. PULL UPS (OVHD) 6. DB BENT OVER ROWS 1. CORE STABILITY 2. BENCH PRESS 3. POWER SHRUGS 4. DB INCLINE PRESS 5. DB SHOULDER CIRCUIT 6. DIPS 1. DYNAMIC CORE 2. SQUAT 3. MULTI-DIRECT. LUNGES 4. PHYS. BALL LEG CURLS 5. PULL UPS 6. CURL-PRESS WEDNESDAY IS A RECOVERY DAY

8. E XAMPLE 2: L IFTING P ROGRAM – 4 D AY MONDAY Speed TUESDAY Power THURSDAY Strength FRIDAY Work Capacity 1. CORE TRAINING 2. OVHD SQUAT 3. Snatch Balance 4. SNATCH 5. PULL UPS 6. DB BENT OVER ROWS 1. CORE TRAINING 2. SQUAT & REACH 3. CLEAN 4. FRONT SQUAT 5. INCLINE PRESS 6. DB BENCH 1. CORE TRAINING 2. M&M SQUATS 3. MULTI-DIRECT. LUNGES 4. BENCH PRESS 5. DIPS 6. 3-POSITION SHLD COMPLEX 1. CORE TRAINING 2. CLEAN COMPLEX 3. PULL COMPLEX a. Pull Ups b. Spinal Chord Dynamics c. Curl / Press 4. WEDNESDAY IS A RECOVERY DAY Robb Rodgers

9. M ONDAY SPEED / POWER W EDNESDAY POWER / STRENGTH F RIDAY ST. / WK CAPACITY 1. CORE STABILITY / STRENGTH 2. SNATCH SQUATS 3. SNATCH 4. POWER STEP UPS 5. FRONT SQUATS 6. BENCH PRESS 7. DIPS 1. CORE STABILITY 2. POWER CLEAN 3. PULL UPS 4. HAMMER ISO ROW 5. POWER SHRUGS 6. DB SINGLE LEG CURLS 1. CORE STABILITY / STRENGTH 2. OVERHEAD LUNGE 3. SQUAT 4. LOWER COMPLEX a. V-Step Lunges b. Ball Leg Curls c. Hurdles (over/under) 3 sets 5. (SS) INCLINE PRESS PULL UPS E XAMPLE 3: L IFTING P ROGRAM – 3 D AY

10. E XAMPLE 1: R UNNING P ROGRAM – 4 DAY MONDAY CONDITIONING TUESDAY POWER WEDNESDAY REGENERATION THURSDAY CONDITIONING 1. DYNAMIC FLEX. 2. 800S 3. 400S 4. 200S 5. 110S 6. GASSERS 1. DYNAMIC FLEX. 2. HILLS 3. STADIUMS 1. POOL WORKOUT 2. SPEED SCHOOL 1. DYNAMIC FLEX. 2. 800S 3. 400S 4. 200S 5. 110S 6. GASSERS **TEAM STRETCH POST-WORKOUT

11. E XAMPLE 2: R UNNING P ROGRAM – 4 DAY MONDAY SPEED TUESDAY POWER WEDNESDAY STRENGTH THURSDAY CONDITIONING 1. DYNAMIC FLEX. 2. 20S / 40S / 60S 3. BWD RUNS 4. STARTS 5. HOP-TO-SPRINTS 1. DYNAMIC FLEX. 2. AGILITY a. 5/10/5 b. 3-Cone Drill c. 60 Yd Shuttle 3. PLYOS 1. DYNAMIC FLEX. 2. RESISTANCE RUNS 3. HILLS 1. DYNAMIC FLEX. 2. 800S 3. 400S 4. 200S 5. 110S 6. GASSERS **TEAM STRETCH POST-WORKOUT

12. NIGHT OF CHAMPIONS 1. FOUR LIFTS / FOUR ATHLETES A. SQUATC. INCLINE B. BENCHD. POWER CLEAN 2. REWARD FOR HARDEST WORKERS 3. SHOWCASE THE PROGRAM

13. OFF-SEASON ORGANIZATION 1. THREE GROUPS A. Skill (DB, Rec., QB, RB) B. Stand Up (LB, TE, FB, K-P) C. Linemen (OL, DL) 2. FOUR LIFT DAYS (M/T/Th/F) A. Dynamic Stretch, Yoga B. Core Lifts C. Assistance Lift 3. LSA & CONDITIONING A. Warm Up B. Drills C. Stretch (Static) 4. COLORADO CIRCUIT A. Dynamic Stretch B. Circuits (2-3 Min.) C. Stretch (Static)