Presentation on theme: "Robert dos Remedios, MA, CSCS, SCCC Director of Speed, Strength & Conditioning College of the Canyons, Santa Clarita, CA www.coachdos.com."— Presentation transcript:
Robert dos Remedios, MA, CSCS, SCCC Director of Speed, Strength & Conditioning College of the Canyons, Santa Clarita, CA
Joe Dowdell and his PEAK Staff! Joe Dowdell and his PEAK Staff! All my mentors, friends, and influences in this biz…..too many to list All my mentors, friends, and influences in this biz…..too many to list My wife Francine and my daughter Annabella (youll meet her later…) My wife Francine and my daughter Annabella (youll meet her later…) All of you for being here and feeling that listening to me might be a worthwhile experience! All of you for being here and feeling that listening to me might be a worthwhile experience!
Former D1 Football University of California, Berkeley MA in Kinesiology from California State University, Northridge CSCS Since 1990 CSCCa certified strength coach NSCA Collegiate S&C coach of the year in 2006 Head S&C coach at College of the Canyons, CA since 1998 Mens Health Power Training (Rodale Books) & Cardio Strength Training (Rodale Books) Coachdos.com Premium site started in 2010
Build Better Athletes….. Build better PEOPLE! MUCH BIGGER PICTURE There is a BIGGER picture than getting Bigger, Stronger, Faster….getting a scholarship etc. MUCH BIGGER PICTURE Coaches Elevate – Brian Grasso-
Needs Analysis Checklist : Strength, Power, Sport-speed, reactivity, lean body mass, fat loss, energy system training Injury Preventon? As opposed to injury promotion?? Functional Training? As opposed to DYSFUNCTIONAL Training??
Nope….but you sure as heck better know the sport demands!
Mobility/ Activation – Foam roll, TGUs Complex warm-up – Bar Complex Olympic Lift variation – Clean/Snatch variation, Explosives Strength Training – Full-body, push/pull Core – Rotational/anti, stabilization, dynamic Finisher – anaerobic circuits, specific running Stretch – Band self-stretch
The Foundation…Bedrock of your training programs Dont confuse this with your training techniques and tools WORK CAPACITY….BUILD BULLET PROOF ATHLETES!
If you havent used a specific tool in your toolbox during your last couple of training cycles, throw it out. Dont be a DABBLER!
Olympic lifting guy ??? Kettlebell guy ??? TRX guy ??? Sandbag guy ??? _________ (insert tool of your choice) guy ??? YES!
1. Body weight before external resistance 2. Train to the 5th Power This is a concept I learned from Juan Carlos Santana – basically it refers to the following. a) Train in a standing position, GROUND BASED b) Train with free weights (destabilized). c) Use Multiple Joints (the kinetic CHAIN is natural d) Train with explosiveness e) Train functionally - train movements not muscle groups. 3. Train unilaterally and multi-planar 4. Use all primary methods to develop strength 5. Variation 6. Avoid mimicking skills 7. Train with Balance Balance between motor qualities Balance between movement patterns (e.g. horizontal push-pull) 8. Focus on Rate of Force Development. 9. Train the antagonists Think about it – how fast would you drive your car if you knew your brakes were not working at their best? 10. Use Undulating Periodization As stolen from Alwyn Cosgrove…..He just says shit better than me. Sigh
Sample Training Program DayExerciseSetsRepsNotes Monday Full Squats 55 Do 4 progressively heavier sets of 5, with the 5th set being your 5RM. Deadlifts 55(Do the same as above.) Bench Press 55(Do the same as above.) Incline DB Press Wednesday Light Squats or Lunges48Each leg. Good Mornings Shoulder Press or Dips5 or 45 or Max If doing dips, go until you get 12 each time. Then add weight. Pullups 4Max Friday Full Squats Warm-up to 3 reps with 5 more lbs than you used on Monday. On the following Monday use this weight for your 5th set. Bent-Over Row 55 Incline Bench Press 55 Triceps Extensions Weekly: Knee Dom = 18 Hip Dom = 5 Upper Push = 19 Upper Pull = 5 Bilateral = 44 Unilateral = 0
Weekly: Knee Dom = 9 Hip Dom = 3 Upper Push = 13 Upper Pull = 4 Bilateral = 43 Unilateral = 0 *single joint = 9 Day 1) Power-cleans – 5 sets of 5 Squats – 5 sets of 8 Stiff leg deadlifts – 3 sets of 8 Standing calf raises – 4 sets of 12 Day 2) Power snatches – 5 sets of 3 Push presses – 5 sets of 5 Flat bench presses – 5 sets of 8 Dips – 3 sets with bodyweight Day 3) High-pulls – 4 sets of 5 Front squats – 4 sets of 5 Pull-ups – 4 sets with bodyweight Barbell curls – 5 sets of 8
At a minimum, the following exercises should be performed. The emphasis is on upper body strength since all of the running involved will work the lower body a lot. Still, some strength and flexibility training of the lower body should be included. Choose a weight with which you can perform at least 8 reps and no more than 12. If you cannot do 8, go on to the next exercise and remember to pick a lower weight next time. If you can lift more than 12, move on and next time pick a higher weight. All lifts are done to a count of TWO TO LIFT, a count of FOUR TO LOWER. The goal is to reach "momentary muscular failure," that is that you cannot lift any more weight without resting. Move immediately to the next exercise. YOU NEED ONLY TO PERFORM ONE SET PER TRAINING PERIOD. As a general rule, the Offseason is the only time you will see significant strength gains. In the Preseason and Inseason periods there are too many other activities going on and too many nagging little injuries for you to concentrate on strength. Encourage your players to continue weight training in the Offseason and you will see a stronger, fitter team come next season. Actual Rugby training Intro quotes, written by a D1 S&C coach….
Linear vs. Undulating Periodization…. My evolution… Linear * 2005-present…..Alternating linear Periodization *2004 won JC National Championship in football…only team to ever go 14-0 in JC history. SO WHY CHANGE?!?!
DateDescriptionLifting ProgramWeeks Sept. 1, 2004Game week #1Begin In-Season Complex training5 Oct. 6, 2004Bye Week"Change-up" - no complexing1 Oct. 13, 2004Game week #6Back on Complex training program4 Nov. 10, 2004Game week #10"Change-up" - no complexing1 Nov. 17, 2004 Bowl Game, 1st round playoffsBack on Complex training program1-4 Dec. 8, 2004 State/National Championship
MONDAYTUESDAYWEDNESDAY BACK SQUAT BENCH PRESS 6-5-4POWER CLEAN BOX JUMP X 5M.B. DROP X 8M.B. SCOOP X 5 POWER SNATCH 4 X 3 +B.N. SPLIT JERKS 4 X 4REVERSE LUNGE TUCK JUMP X 4LATERAL LADDER X 2SPLIT BOX JUMP X 8 GOOD MORNINGS 3 X 8 M.B. THROW W/ PARTNERGLUTE-HAM RAISE 3 X 8-10 M.B. OVR. SHOULDER W/ PTNR4 x 10 (1 leg)PULL-UPS 3 X 5 4 X 10DB SHOULDER CIRCUITMB PULLOVERS X 5 4 WAY NECK X 5 +OR4 WAY NECK X WAY NECK BULLET 10 SEC.PLATE CIRCUIT 3 SETS 4 WAY NECK BULLET 10 SEC.
Al Vermeil: Dos do you think you may have over-trained your football players using this training system? Dos: what do you mean? We won every single game…threw 2 shutouts in the playoffs! Pfffft… ……then the 2 nd guessing started.
COC 12-week Alternating Linear Cycle (sets x reps) WeeksOly/ExplosiveCompounds x 53-4 x (1)3-4 x x 43-4 x (1)4-3-2 (1)
In the shitty programs… In non-real world programs (internet)… In OLD programs (non-conforming conformists)…
Average sets per session Typical sessions run min depending on size of group Intensity is HIGH NO SLOW CONCENTRICS! Tempo is FAST Focus is MANDATORY
Modified Full-Body Lift Pre workoutFoam Roll TGU's Bar complex WorkoutDay 1Day 2Day 3? Oly/ExplosiveHang CleanDB H. SnatchCST Knee DomFront SquatStep-upOly lifts Hip DomDB 1-leg RDLTRX SHELCPrehab Upper PushPush pressDb 1-arm BPCore Upper PullTRX Partner rowChins CoreSlide SawTRX press-out Core Dynamic1/2 TGUMB swings
Push-Pull lift Pre workoutFoam Roll TGU's Bar complex WorkoutDay 1Day 2Day 3Day 4 Oly/ExplosivePower CleanCG Hang SnatchSplit H.CleanSnatch Pull Knee/Hip DomGHRF.SquatExplosive GMDrop Lunge Horiz push/pullDB plank RowDB inclineTRX Hinge RowBench press Vertical push/pullWide PullupPush JerkChinsDB push-press CoreLandmineAb wheelBand press comboSlide Saw Core DynamicSlam BallTRX pike-saw1/2 TGUSpiderman PU OtherFinisherladders/speedMed ball explosivesStadium work
Mens basketball Combo Full body Football Push Football Pull Baseball Modified Full-Body Volleyball Modified Full-Body (low volume) Golf Full-Body Volleyball Finisher Coachdos.com 1-year review!
What? Training Questions When? Right after our Seminar! Where?Any nearby NYC Bar Cost$? 1 Beer gets you unlimited questions for the duration of that beer (approximately 2 ½ -3 minutes)