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Developing A Training Progression For Juniors By Al Vermeil.

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1 Developing A Training Progression For Juniors By Al Vermeil

2 ACKNOWLEDGMENTS My Family All the coaches, sports medicine, and sports scientists who were kind enough to share their knowledge with me All of the athletes Ive coached, professional & Especially My High School Football Players Chuck Cook Golf Teaching Professional #5 Dr. Greg Rose And David Phillips Directors Of The Titleist Performance Institute Bill Walsh, Jerry Krause & Jerry Reinsdorf Lima Hennessy PhD.

3 Coach Bill Wood: The Man Who Gave Me My First Training Program And Taught Me How To Lift Weights

4 ACKNOWLEDGMENTS My Son Lance Vermeil

5 Coaching my son Lance was the single greatest learning and coaching experience of my coaching career. He was a talented dedicated athlete who excelled at sprinting and Olympic Weight Lifting. This experience gave me a better understanding of how speed and strength training work together. Because I saw him everyday, it gave me feed back on the positive and negative aspects of my training plan. I was coaching someone who was training year round and was competing in both sports. This is vastly different because your daily training is an exact measure of your competitive readiness. This is physically and emotionally different then training a team sport athlete. I had to seek a greater knowledge, which made me more proficient. Many of the things that are stated in this presentation are a direct result of that experience. I will always be deeply appreciative of my son's efforts, and patience, and thankful for the time we spent together

6 TESTING AND EVALUATION Testing Gives Your Program Direction And Insight Into The Athlete, Without it, it's Like Driving Blind

7 Managing The Window Of Opportunity Specializing in a specific sport too soon Can Limit Development for The Following Reasons: –May cause Over Use Injuries –Create Imbalances' –Limit of Motor Skills, And Physical Development –Creates Undo Pressure And Expectations –The Sport They Excel At Between the ages of 7- 15 May Change Due To The Maturation Process –Can Deny A Normal Childhood Experience –Can Cause Burn Out –Play Two Sports Until College Or 18

8 Various Sports That Contribute To Athlete Development Aiming Sports Depth Perception Hitting A Ball With An Object Learning To Tolerate Impact Speed Power Strength Concentration Hockey & Hurling BaseballTumbling/ Gymnastic Martial Arts BasketballHockeyHockey & Hurling Track & Field BaseballTennisSoccer TennisHurlingFootball & Rugby Wrestling Olympic Lifting

9 Track And Field All These Events Share A Common Bond Because Their Training Includes Sprinting, Jumps/Plyometrics And Weight Training. They Learn How To Deal With Competitive Stress Of Individual Sports Sprints DevelopJumps EventsThrowing Events Speed, Mobility And Rhythm Because Muscles Must Contract Fast And Relax Fast Power And Elastic Reactive Strength Strength Explosive Strength Rotational Power

10 Potential Training Adaptations Critical Time To Initiate Force In Team Sport Skill Maximum Strength RFD Untrained Athlete Heavy Resistance Strength Trained Athlete RFD Explosive Ballistic Strength Trained Athlete RFD Starting Strength Maximum RFD Sprinting/PlyoSec Pull Force at 200 m/s Adapted From Kraemer W. & Newton R. Training Vertical Jump" Sports Science Exchange #53-Volume 7(1994) Number 6 Gatorade Sport Science Institute Untrained 200 Time in m/s 500

11 The Window Of Opportunity Increases in the size of bone seem to require a foundation period of training where the loadings are Not Too High so potential injuries may be avoided The program must allow an appropriate period for Structural Adjustments within the body for tendons, ligaments and bone so the potential for injuries to these areas, in younger athletes in particular, may be minimized Bourne, G Establishing a great training base as the body matures is like a savings account, the sooner you start, the greater the return over a life time

12 The Window Of Opportunity Their bodies are very malleable and their nervous system, is like putty, There Is A Lower Influence Of Genetics On The Training Outcome Aging decreases type II muscle fi bers –When they are prepared to use heaver loads, its imperative to hypertrophy using 80%> of max loads 2-6 reps for lifts and do explosive ballistic exercise, when the body is so receptive to change These muscle fibers with age will be lost over time From 15-19 the fear is not losing these fibers but rather having them go untrained and not optimized in their form, function and resistance to injury during this optimum period of time From Personal Communication With W. Kraemer PhD

13 The Window Of Opportunity Teens thru 20s have all of the endocrine and other systems at the height of vitality –Its Imperative To Take Advantage Of This To Train and develop skill, strength, power and speed Breakdown Repair And Remodel Muscle And Connective Tissue Training elevates, the level of function to a higher level for young people the years before 21 –Peak bone mass that they will carry the rest of their life –This is especially important for women From my experience working with 12-21 year olds I observed these positive changes & I have also seen the negative results, that are irreversible From Personal Communication With W. Kraemer PhD

14 Training Program Outline There Can Be A Big Difference Between Chorological Age And Physiology Age The following are examples of program out lines for the off season They are not absolute, just guidelines –The order of training follows a logical progression and I would recommend not to alter it You may have to adjust time according to athletes other commitments

15 Work Capacity 1. Rehabilitation2. Body composition 3. Joint mobility -Injury specific-Nutrition; Work ethic -Dynamic Exercises 4. Strength endurance5. Stability 6. Aerobic -Strength circuit -Local, Global Low Load, Core Strength -Tempo -Body Weight Circuit -Core Stab. High Load Rotation Control -Med Ball Strength 1. Maximum/relative2. Eccentric3. Static -Squats, Pressing -70-85% 6 sec down -Hang Cl & SN -& Pulling 80%>-Jumps -Halting Pulls (Speed Strength) Explosive Strength / Elastic Reactive Strength 1. Starting 2. Explosive 3. Elastic -Sn & CL Mid Thigh -Olympic Lift -Jumps, Hops PP & PK W/Pause -Medicine Ball -Bounds & In-Depth Speed 1. Accelerations2. Absolute 3. Specific -Sleds, Hill, Sprints-In-Outs -Change Direction -Short Jumps, & Lifting -Down Hill TRAINING METHODS HIERARCHY

16 Training Progression By Age AGE7-1212-1516> IntensityBody Weight Up To 10% Of Body Weight Age 12-15 20%-40% Of Body Wt Doing Strength Ct Age14-15 10%-30% Above Strength Ct Intensity: Pulling, Squatting & Pressing Can Train At 70%> Intensity Of One Rep Max, If They Have Passed The Norms For 12-15 Methods You Cant Skip This Progression. 1. Tumbling/Gym. 2. Marshall Arts 3. Body Weight Exercises 4. Medicine Ball 5. Games 1. Strength Circuit 2. Medicine Ball 3. Tempo 4. Low Intensity Jumps 4. Speed Work All Methods If They Have Established A Training Base And Pass The Norms For Each Phase Training Frequency Per Week 2-3 Times A Weeks 3-4 Times A Weeks4-6 Times A Weeks Session Length1/2-1.5 hours Max1.5 - 2 Hours1.5 – 2.5 Hours Total Hours Per Wk2-4 Hours5-8 Hours8-12 Hours

17 Training Methods For Ages 8-12 StrengthJump/Plyos Low Impact Speed WorkGeneral Conditioning Body Weight & Medicine Ball Exercise For The Total Body: 1. Jump Rope 2. Ankling 3. Ankle Jumps 4. Jumps Up On To A Box 5. Jump Up Stairs Can Make Jumps Part Of Games Or Strength Work Games And Relays Running Drills When They Are Strong Enough To Get In The Proper Position 1. Games 2. Marshal Arts 3. Tumbling 4. Gymnastic Core 4. Light Medicine Ball 5. Medicine Ball Tempo

18 Training Methods For Ages 8-12 LegsCoreUpper Body 1. Squats 2. Step Ups 3. Lunges 4. Single Leg Squats 6 Over Head Squats With A Stick 1. Back Extension 2. Reverse Hypers 3. Light Medicine Ball Throw (Rotation) 4. All Forms Of Abdominal Exercise 5 Single Leg Rdls 1. Push Ups 2. Dips 3. Pulls Ups 3. Inverted Rows Body Weight Strength Exercises For Those 10 Year Old Who Are Proficient At The Body Circuit Weight You May Use A Stick Or Very Light Bars (5-10#) For Teaching Strength Circuit And Olympic Lifting Technique

19 Body weight exercise –Once they can perform the body circuit of 6-10 exercise easily you can increase intensity for 11-12 olds you may add 5-10 lbs weight belt or vest to increase intensity on some exercise For 11-12 years olds you can also start to teach the strength circuit with 10-15% of their body weight –The development of the tendons and ligaments is slower than muscle development, so dont be in A rush to add resistance Training Methods For Ages 8-12

20 Medicine ball tempo (make it game/relay) –Do 10-20 medicine ball throws, run 15-30 yds at A moderate pace then repeat the process 9 more times to complete the set. Rest 3 minutes between sets. Do between 2-3 set –First learn to do the throws correctly before combining with the runs –Medicine ball will develop the core & the running will train their cardio vascular system –This is better then doing A lot of slow long distance running Training Methods For Ages 8-12

21 MondayWed Is OptionalFriday Warm Up With Tumbling/Gym Or Games 15 Min Explosive Med Ball Throws & Jumps 20 Min Strength Training 15-25 min Medicine Ball Tempo 15 Min Cool Down Warm Up With Tumbling/Gym Or Games 15 Min Explosive Med Ball Throws & Jumps 20 Min Strength Training 15-25 min Medicine Ball Tempo 15 Min Cool Down Warm Up With Tumbling/Gym Or Games 15 Min Explosive Med Ball Throws & Jumps 20 Min Strength Training 15-25 min Medicine Ball Tempo 15 Min Cool Down Weekly Schedule For Ages 8-12

22 Norms are only A guide line, there are no absolutes. One athlete may progress faster than another. They should progress at their own rate You can't rush the process. They should be able to pass these norms with proper technique and no pain or undue stress.

23 MED BALL TEMPO: 2-4Lbs BALL 600 THROWS RUN 20 -30 YARDS BETWEEN EACH THROW 3 Sets Perform Basic Tumbling/Gymnastic & Low Level Jumps With No Joint Problems Body Weight Circuit 5 Trips Through 6-10 Exercises Body Weight Circuit Overhead Squat With Stick Strength Circuit With 10%- 15% Of Their Own Body Weight By Age 11-12 Proper Technique Is Essential On All Exercises Norms For Ages 8-12 Should Pass Before Progressing To The Next Level

24 Physical Development Skill Maturation Process Managing The Window Of Opportunity Skill & Physical Preparation Should Be Developed Simultaneously In Logical Progression Without Undo Psychologica l And Physiological Stress Especially In The Early Years 10-15! Development Is Not Always Linear & Will Have Peaks & Valleys In the off-season dont repeat the same trauma that as the sport

25 Training Methods For Ages 12-15 StrengthJump/Plyos Low Impact Speed Work General Conditioning 1. Strength Circuit 2. Learn Lifting Technique For Next level, Once They Can Do The Strength Circuit with 40% of bodyweight for Males and 30% for Females 1. Jump Up On To Box 2. Jump Up Stairs 3. Long Jumps 4. Skip Bounds 5. Low Hops In Place Running Drill Short Sprints 10- 30 Depending On Their Technique & Strength Levels Tempo and Medicine Ball Tumbling Gymnastics Marshall Arts Games/Sports

26 Strength Circuit For 12-15 Olds –Up Right Row –Muscle Snatch –Good Morning –Squat To A Press –Bent Over Row –Strength Circuit Norms For Males 40% of bodyweight For Females 30% of bodyweight Strength Training Methods Based On Ages 12-15

27 When They Can Pass Strength Circuit with 40% of bodyweight for Males and 30% for Females They Can Start With 10% Above The Strength Circuit And Gradually Increasing Intensity Over Time, For The Strength Exercises Listed Below Warm Up With Strength Circuit –Back Squats 3 Sets Of 6-10 reps –Front Squats (Never More than 4 Reps) –Pressing 3 Sets Of 6-10 reps –RDLS, Single Leg Rdls & Pulls (Never More than 6 Reps) –Lunges Or Single Squats Or Steps Ups 3 Sets Of 4-6 –Back Extension Or Reverse Hypers 3x10 Learn Proper Technique For Explosive Strength –Power Snatch, Clean, And Push Press Strength Training Methods Based On Ages 12-15

28 Running/Cardio –Depending on age and strength level Tempo Runs start at 60% up 75% of maximum speed for given distance Speed –Short Sprints and running drills when strong enough to maintain proper body position Tumbling/Gymnastic Marshall Arts Games Training Methods For Ages 12-15

29 General Conditioning Med Ball throws 300 -600 –Male 4-6 lbs –Female 3-5 lbs Sample Tempo Workouts –Recovery 50 yard walk between runs and 150 yard walk between sets –Use 50 to 80 Yds for tempo runs with 12 to 14 years olds Small TempoMedium TempoLarge Tempo 100-100-100 100-100-100-100 100-100-100100-100-200-100 100-100-100100-100-200-100 100-100-100

30 Weekly Schedule For Ages 12-13 MondayWedFriday Warm Up With Tumbling Or Games Or Body Weight Circuit w/Jog 15 Min Speed Work 20 Min Explosive Med Ball Throws & Jumps 20-25 Min Strength Training 30-40 min Medicine Ball Tempo 15 Min Cool Down Warm Up With Tumbling Or Games Or Body Weight Circuit w/Jog15 Min Explosive Med Ball Throws & Jumps & 20- 25 Min Speed Work 20 Min Strength Training 30-40 min Medicine Ball Tempo 15 Min Cool Down Warm Up With Tumbling Or Games Or Body Weight Circuit w/Jog15 Min Speed Work 20 Min Explosive Med Ball Throws & Jumps 20 -25 Min Strength Training 30-40 min Medicine Ball Tempo 15 Min Cool Down

31 Weekly Schedule For Ages 14-15 MondayWedFriday Warm Up Tumbling Or Games Or Body Weight Circuit w/Jog10 Min Speed Work 20 Min Explosive Med Ball Throws & Jumps 20-25 Min Strength Training 45-50 min Medicine Ball Tempo 15 Min Cool Down Warm Up With Tumbling Or Games Or Body Weight Circuit w/Jog10 Min Speed Work 30 Min Jumps 15 Min Strength Training 30-40 min Medicine Ball Tempo 15 Min Cool Down Warm Up With Tumbling Or Games Or Body Weight Circuit w/Jog10 Min Speed Work 20 Min Explosive Med Ball Throws & Jumps 20-25 Min Strength Training 45-50 min Medicine Ball Tempo 15 Min Cool Down

32 Weekly Schedule For Four Day Program For Ages 14-15 MondayWednesdayFridaySaturday Warm Up Medicine Ball Tempo 15 Min Speed Work 20- 30 Min Jumps 10-15 Min Strength Training 45-50 Min Cool Down Warm Up Tumbling Or Games 10 Min Explosive Med Ball Throws 15 Min Strength Training 45-60 Min Cool Down Warm Up Body Medicine Ball Tempo 15 Min Speed Work 20- 30 Min Jumps 10-15 Min Strength Training 45-50 Min Cool Down Warm Up Tumbling Or Games 10 Min Explosive Med Ball Throws 15 Min Body Weight Circuit 15 Min 300-500 Throws And Small or Medium Tempo 15 Min Cool Down

33 Norms For Ages 12-15 Should Pass Before Progressing To The Next Level Med Ball 800 Throws Females 3-5 And Males 4-6 Lbs Ball Tempo 1000-2000 Yds OR Med Ball Tempo Med Ball 600 Throws Run 30-50 Yards Between Each Throw Perform Basic Skills –Continue To Improve Basic Tumbling/Gymnastic –Continue Playing Various Sports High Load Stability (See Appendix) Explosive Propulsion Test Rapid A Switch Lunge & Lean Test

34 Norms Age 14-15: Must Pass Before Progressing To The Next Level Reverse Hypers 2X20 Maintaining A Neutral Spine Strength Circuit Percentage Based On Their Own Body Weight BB= Barbell DB= Dumbbell % Total Weight For Both DBs Females 3 Sets With BB 30%-40% Or DB 25%-35% Squat And Clean Pull & RDL 80% Of Body Weight x5 Males 3 Sets With BB 40%-50% Or DB 30%-40% Squat And Clean Pull & RDL Of Body Weight x5

35 Adaptation Of C Francis Speed Continuum & The Dominate Training Methods To The Specific D istances 0-10 Yds Strength Olympic Lift & Strength ESM. Med Ball Throws Single Response Jumps Mach Drills Starts & Resisted Sprints 30 Yds> Maximum Speed Elastic Strength Quality sprints Under 7 Sec. With Maximum Recovery Sprints with 5% Of Body Weight In-Outs Jumps: Hurdle Hops & Boxes 10-30 Transitions, Power Strength & Speed To Elastic Power 10-20 Yds Explosive Weights Smaller Amplitude Power Jumps w/larger Amplitude Multiple Jumps: i.e. Repeat Long Jump & Bounds Med Ball Throws W/Jps & Sprints Contrasting Sprints 20-30 Yds Elastic Strength Jumps With Smaller Amplitude: i.e. Hurdle & Box Jps Contrasting Sprints In-Outs

36 0-10 Initial Acceleration Strength & Explosive Strength 10-3030> Absolute Speed Elastic Strength Transitions, From Explosive Strength/Starting Strength To Elastic Strength Football Linemen, Basketball 4 & 5 and Hockey Basketball 1Thru 3 and Some 4s Football RB & LBs DBs, Receivers, Special Teams & Two, Baseball, Softball, Soccer, and Field Hockey Adapted From Charlie Francis How The Speed Continuum Applies To Sports

37 Dailey Volumes Guidelines Specific To The Distances 0-10 Yds Strength Speed 100-200 Yds Elastic Jump 0-50 contact Explosive Jumps 20-40 Ex Med Ball Throws 20-40 Olympic Lift 15-40 Reps Strength 40-70 Reps 30 Yds> Maximum Speed Elastic Strength Speed 200-400 Yds Elastic Jump 30-70 contact Explosive Multiple Jumps 0-30 Ex Med Ball Throws 0-30 Olympic Lift 12-20 Reps Strength 18-30 Reps 10-30 Transitions, Explosive Strength & Speed To Elastic 10-20 Yds Explosive Speed 150-250 Jumps Elastic 20-60 Contacts Explosive Multiple Jumps 20-40 Explosive Med Ball Throws 20-40 Olympic Lift 15-40 Reps Strength 30-60 Reps 20-30 Yds Elastic Strength Speed 180-300 Jumps Elastic 30-60 Contacts Explosive Multiple Jumps 20-30 Explosive Med Ball Throws 20-30 Olympic Lift 15-25 Reps Strength 25-40 Reps

38 Program For Age 16+: 0-20 Priority Strength & Explosive Strength ( See Speed Continuum For Training Methods & Daily Volumes Guidelines ) Monday 0-10 yards Wednesday 0-20 yards Friday 0-10 yards Tues-Thurs- Sat Warm Up: Dynamic and Speed Work 40 Min Jumps 15-20 Min Explosive Med Ball Throws 10-15 Min Olympic Lifts & Strength Training 50-70 Min Cool Down Warm Up: Tumbling/Agility 10 Min Strength Poor Explosive Med Ball Throws 15 Min Olympic Lift & Strength 70 Min OR Strength High 0-20 Speed 50 Min Jumps 20 Min Olympic Lift & Strength 45 Min Cool Down Warm Up: Dynamic and Speed Work 40 Min Jumps 15- 20 Min Explosive Med Ball Throws 10-15 Min Olympic Lifts & Strength Training 50-70 Min Cool Down Warm Up: Tumbling/Agility 15 Min Med Ball Throws 400-800 reps or Medium Tempo 20 Min Cool Down

39 Greater Strength and Explosive Strength Emphasis ( See Speed Continuum For Training Methods & Daily Volumes Guidelines) Monday 0-10 yards Tuesday Wednesday Thursday 0-20 yards FridaySaturday Warm Up: Dynamic and Speed Work 40 Min Jumps 20 Min. Olympic Lifts 20-30 Min. Strength 30 Min. Cool Down Warm Up: Dynamic 10 Min Explosive Med Ball Throws 15-20 Min Olympic Lifts 20 Min. Strength 50-60 Min. Cool Down Med Ball 400 reps Tempo 1600-2000 yards 30 Min Cool Down Warm Up: Dynamic and Speed Work 50 Min Jumps 20 Min. Olympic Lifts 20-30 Min. Strength 20-30 Min. Cool Down Warm Up: Dynamic 10 Min Explosive Med Ball Throws 15-20 Min Olympic Lifts 20 Min. Strength 50-60 Min. Cool Down Med Ball 400 reps Tempo 1600-2000 yards 30 Min Cool Down

40 First Two Weeks Transition into 0-20 Priority Strength & Explosive Strength ( See Speed Continuum For Training Methods & Daily Volumes Guidelines) Monday 0-20 yards Wednesday 0-10 yards Friday 0-20 yards Tues-Thurs- Sat Warm Up: Dynamic & Speed Work 50 Min Jumps 15-20 Min Olympic Lift & Strength Training 60 Min Cool Down Warm Up: Dynamic and Speed Work 40 Min Explosive Med Ball Throws 15 Min Olympic Lift & Strength 50-70 Min Cool Down Warm Up: Dynamic & Speed Work 50 Min Jumps 15-20 Min Olympic Lift & Strength Training 60 Min Cool Down Warm Up: Tumbling/Agility 15 Min Med Ball Throws 400-800 reps Medium Tempo 20-30 Min Or Medicine Ball Tempo 20-30 Min Cool Down

41 Weeks 3 & 4: Transition into 10-30 Priority Strength & Explosive Strength (See Speed Continuum For Training Methods & Daily Volumes Guidelines) Monday 0-20 yards Wednesday 0-30 yards Friday 0-20 yards Tues-Thurs- Sat Warm Up: Dynamic & Speed Work 50 Min Jumps 15 Min Explosive Med Ball Throws 10 Min Olympic Lift & Strength Training 60 Min Cool Down Warm Up: Dynamic & Speed Work 50 Min Jumps 15-25 Min Olympic Lift & Strength 40 Min Cool Down Warm Up: Dynamic & Speed Work 50 Min Jumps 15 Min Explosive Med Ball Throws 10 Min Olympic Lift & Strength Training 60 Min Cool Down Warm Up: Tumbling/Agility 15 Min Med Ball Throws 400-800 reps Medium Tempo 20-30 Min Or Medicine Ball Tempo 15 Min Cool Down

42 First Two Weeks: Transition into 0-30+ Priority Elastic Strength & Speed ( See Speed Continuum For Training Methods & Daily Volumes Guidelines) Monday 0-30 yards Wednesday 0-20 yards Friday 0-30 yards Tues-Thurs- Sat Warm Up: Dynamic & Speed Work 60 Min Jumps 20-25 Min Olympic Lifts & Strength Training 45 Min Cool Down Warm Up: Dynamic & Speed Work 40 Min Explosive Med Ball Throws 15 Min Olympic Lifts & Strength Training 45 Min Cool Down Warm Up: Dynamic & Speed Work 60 Min Jumps 20-25 Min Olympic Lifts & Strength Training 45 Min Cool Down Warm Up: Tumbling/Agility 15 Min 400-800 throws and Small or Medium Tempo 20-30 Min Cool Down

43 Weeks 3 & 4: Transition into 0-30+ Priority Elastic Strength & Speed ( See Speed Continuum For Training Methods & Daily Volumes Guidelines) Monday 0-30 yards Wednesday 0-20 yards Friday 0-30+ yards Tues-Thurs- Sat Warm Up: Dynamic and Speed Work 60 Min Jumps 20-25 Min Olympic Lifts & Strength Training 45 Min Cool Down Warm Up: Dynamic & Speed Work 40 Min Explosive Med Ball Throws 15 Min Olympic Lifts & Strength Training 45 Min Cool Down Warm Up: Dynamic and Speed Work 70 Min Jumps 20-25 Min Olympic Lifts & Strength Training 30-45 Min Cool Down Warm Up: Tumbling/Agility 15 Min 400-800 throws and Small or Medium Tempo 20-30 Min Cool Down

44 30+ Yards Speed Training & Sports Conditioning Circuit Priority Elastic Strength & Speed ( See Speed Continuum For Training Methods & Daily Volumes Guidelines) Monday 30+ yards Wednesday 0-20 yards Friday 0-30+ yards Tues-Thurs- Sat Warm Up: Dynamic and Speed Work 70 Min Jumps 15-25 Min Olympic Lifts & Strength Training 30-45 Min Cool Down Warm Up: Dynamic & Speed Work Or Sports Conditioning Circuit 40 Min Explosive Med Ball Throws 15 Min Olympic Lifts & Strength Training 45 Min Cool Down Warm Up: Dynamic and Speed Work 70 Min Jumps 15-25 Min Olympic Lifts & Strength Training 30-45 Min Cool Down Warm Up: Tumbling/Agility 15 Min 400-800 throws and Small or Medium Tempo 20-30 Min Cool Down

45 Two Weeks Preseason Sports Conditioning Circuit Priority Sports Preparedness ( See Speed Continuum For Training Methods & Daily Volumes Guidelines) Monday Sports Conditioning Wednesday 0-30+ yards Friday Sports Conditioning Tues-Thurs- Sat Warm Up: Dynamic & Sports Conditioning Circuit 40 Min Explosive Med Ball Throws 15 Min Olympic Lifts & Strength Training 45 Min Cool Down Warm Up: Dynamic and Speed Work 70 Min Jumps 15-25 Min Olympic Lifts & Strength Training 30-45 Min Cool Down Warm Up: Dynamic & Sports Conditioning Circuit 40 Min Explosive Med Ball Throws 15 Min Olympic Lifts & Strength Training 45 Min Cool Down Warm Up: Tumbling/Agility 15 Min 400-800 throws and Small or Medium Tempo 20-30 Min Cool Down

46 In-Season Schedule For Age16+: Day-1Day- 2 Med Ball Tempo 10 -15 Min Olympic Lifts And Strength Training 30-45 Min Cool Down Med Ball Tempo 10-15 Min Olympic Lifts And Strength Training 30-45 Min Cool Down

47 Before Using These Norms They Must Have A Sufficient Period Of Training At Least One Year Of Intense Training (16 Years Old>. This Doesn't Include The Earlier Training Preparation Done With Less Intensity Many Times These Imbalances Will Balance Them Self Out Over Time. Utilize The Norms On Following Two Slides To Help Guide The Training Process These Norms Will Help You Identify The Quality That Most Adversely Affects Their Athletic Ability And Make Adjustments Necessary To Their Program

48 StrengthPowerTest All Forms Of Squats and Lunges Power Snatch Barbell Or Dumbbell Power Clean Push Press Push Jerks Jumps & Plyos Vertical Jumps Squat Counter Repeat Step Close In- Depth Bench Press USA ? Ireland Medicine Ball ThrowsSeated Chest Throw Core WorkMedicine Ball ThrowsSit Up Throw Base Line Toss Rotational Throw

49 Norms For Female To Achieve By Age 18 With 3 Years Of Training Explosive Power Power Snatch 40%-45% Of Back Sq Or 1 Arm Dumbbell Power Snatch 10%-15% Of Back Sq Power Clean 45%-55% Of Back Sq Vertical Jump 13-18 Inches Med Ball Throws 2K Sit Up 16'> Chest Pass 16'> Rotational 2 Speed 20 Yds. 3.6< 40 Yds. 5.6< Strength Front Squat 100-125% x 1-3 Of Body Wt Back Squat 125-150% x 1-3 Of Body Wt Clean Pull From Below Knee 60%x 3 Of Back Squat Press 1 x 50%-70% Of Body Wt If Using Front squat Then add %15 To Their Max For Females Then you can use the same % that are listed for Power Snatch and Power Clean

50 Norms For Males To Achieve By Age 18 With 3 Year Of Training Strength Front Squat 125-160% x 1-3 Of Body Wt Or Back Squat 150-200% x 1-3 Of Body Wt Clean Pull From Below Knee 80%x 3 Of Back Squat Bench Press-USA 1 x 125%+ Of Body Wt Ireland – Real Athletes – Press 90-100% body weight Explosive Power Power Snatch 50%-55% Of Back Sq Or 1 Arm Dumbbell Power Snatch 15%-20% Of Back Sq Power Clean 65%-70% Of Back Sq Vertical Jump 21-26 Inches Med Ball Throws 4K Sit Up 17'> Chest Pass 17'> Rotational 28'> Speed 20 Yds. <3.2 40 Yds. <5.0 If Your Using Front squat Then add 20% Their Max For Males Then you can use the same % that are listed for Power Snatch and Power Clean

51 Appendix

52 High Load Test OF Single-Leg Stability And Proprioception: Comerford M. Rapid A Switch Measure Control/Change Direction

53 Are Your Athletes Ready To Train & Absorb Impact? Kinetic Chain Strength & Control Explosive Propulsion Test Category 3 (Comerford) (i.e. the hip, shoulder, gluts, & cause SI joint problems etc.)Athletes who are incapable of doing this limit their explosive potential because of a weak link in the chain (i.e. the hip, shoulder, gluts, & cause SI joint problems etc.) and difficulty controlling extension and rotation. Injuries In Impact SportsThis will predispose them to Injuries In Impact Sports and Jump/Plyometric training because their body will buckle from the impact and ground contact Explosive Propulsion Test Category 3 (Comerford) (i.e. the hip, shoulder, gluts, & cause SI joint problems etc.)Athletes who are incapable of doing this limit their explosive potential because of a weak link in the chain (i.e. the hip, shoulder, gluts, & cause SI joint problems etc.) and difficulty controlling extension and rotation. Injuries In Impact SportsThis will predispose them to Injuries In Impact Sports and Jump/Plyometric training because their body will buckle from the impact and ground contact Support leg level with the hip

54 The distance of the step is 4 lengths of the athlete's own foot. Step into a lunge, back straight & back knee just off the surface Hinge from hip & keep the back straight, without changing their body position (purpose of stick) have them shift all their weight onto their front leg, & lift the rear leg off forming a straight line. Hold this position for 3 second and then step out. A good test for sports that the skills are performed this position i.e. Basketball, Baseball, Football, Hockey, & Tennis Lunge & Lean Test Are Your Athletes Ready To Train?Unilateral Leg Strength Are Your Athletes Ready To Train? Unilateral Leg Strength

55 Explanation of Training Cycles The wide range of volume is so you can vary the volume from workout to workout and emphasize different training methods for the specific workout or individual The times can vary for each quality depending the volume The volume-repetitions listed for Olympic lifting & strength training are only those repetitions that have a training affect, not warm up sets & repetitions. A well prepare 16 old who went through previous list program should start counting at 70% If they havent master the Olympic lift then utilize high volume of jumping up on to boxes and med ball throws for Explosive Strength until Olympic lift technique is master. Heavier athletes I would do more Med Explosive throws, Med Ball jumps and lighter athletes would do more jumps

56 Explanation of Training Cycles Your athletes may not be able to train 6 days a week but if the ahtletes will do Med Ball & Tempo at least on Tuesday & Thrusday it help them recover To save time you can utilize explosive med ball throws at the later stages of you warm up or integrate them during you Olympic lifting & strength training In the volume table under 0-10 yards you will see elastic jumps 0-30 You will also see the same for Explosive Multiple Jumps Explosive Med Ball Throws. When the range starts with zero mean this quality isnt a dominate quantity for the particular sprint distance. This give you option to using that time for additional training for another quality or shorting the workout

57 Further Information For Further Info. Regarding Training & for availability consulting contact Al Vermeil (from his glory days) E-Mail: a60vermeil@sisna.com

58 Reference SPORTS MEDICINE I have met with all the following people personally to discuss the various sports medicine topics, and they have contributed to my knowledge and understanding of all the aspects of developing an athlete. George Aaron R.P.T., Mark Archambault R.P.T., Bob Baker R.P.T., Julie Bruns R.P.T., Paul Chek N.M.T., John Christen R.P.T., Mark Comerford R.P.T., Jeff Coverly R.P.T., Gene Coleman A.T.C., Don Chu Ph.D., A.T.C., R.P.T. & C.S.C.S., Pete Emerson R.P.T., Mary Evans R.P.T. Bud Ferrante R.P.T. O.C.S., Paul Hodges R.P.T, Paul Kirwan, R.P.T, Frank Lagattuta, Diane Lee R.P.T., Greg E. Lutz, M.D., John Mederios R.P.T., Don Miller R.P.T. & C.S.C.S., Michele Montgomery N.M.T., Stuart McGill Ph.D, Doug Nelson N.M.T., Mike Palmeri R.P.T., Robert Panariello R.P.T., A.T.C., C.S.C.S., Dan Regan A.T.C., Michael Shacklock, MAppSc, DipPhysio, Robert Shadel M.D., Robert Schaefer A.T.C., Kevin Sims. R.P.T. Richard Steadman M.D., Becky Schultz R.P.T., Michael Stuart M.D., and Dan Wathen, A.T.C. & C.S.C.S.,

59 Reference STRENGTH TRAINING: Dragomir Cioroslan, Olympic Medalist 1984, and Untied State Olympic Lifting Coach 1991-204, Bud Charniga, Geo Dunn, Oleg Danilov, C.S.C.S., Frank Eksten, C.S.C.S., Mike Gattone, Coach Of Weight Lifter Tara Nota Gold Medalist 2000 Olympic C.S.C.S., Galen Hatch, C.S.C.S., Bob Hise Sr., Steve Javorek, C.S.C.S., Russ Knipp, Al Miller, C.S.C.S., Carl Miller, Olympic Lifting Coach 1980, Angel Spassov, Jim Schmitz, Olympic Lifting Coach, Dick Smith, Olympic Lifting Coach, Lee Shorter, Meg Stone Richie C.S.C.S., Yuri Vardanyan, 7 Time World Olympic Lifting Champion, Craig White, C.S.C.S., and Wayne Wilson, Participant in Olympic Game as a Weighting and Strenght Coach of 2004 Canadian Olympic Gold Medalist Wrestler JUMP/PLYOMETRIC AND SPEED TRAINING Carmelo Bosco Ph.D., Frank Costello, Don Chu Ph.D., A.T.C., R.P.T. & C.S.C.S, Charlie Francis, Derek Hansen, Jimmy Pedemonte, Remi Korchemny, Victor Lopez, Ralph Mann PhD. Gene Noonan, Loren Seagrave, Pat Reid, Ben Tabachnik, and Carlo Vitori SPORTS SCIENTIST Carmelo Bosco Ph.D., Andrew Fry Ph.D., John Garhammer Ph.D., Liam Hennessey, Keijo Hakkinen Ph.D., Gary Hunter Ph. D., William J. Kraemer, Ph.D. Robert Newton Ph D., Mel Siff Ph.D., Mike Stone Ph.D., Tihanyi Jozef Ph.D., Yuri Verkhoshansky Ph.D., Valdimar Zatsorsky Ph.D.

60 Reference C. Bosco, P.V. Komi, E Bosco, C. Nicol, G. Pulvirenti, and I Caruso. Influence of Training On mechanical And Biochemical Profiles Of Athlete's Muscle. Coaching And Sports Science Journal 1994 Bourne, Gary. Specificity of Horizontal Jumping Performance". Modern Coach And Athlete Journal Volume 32 Number 4 1994 Page 3-6. Cerulli, G., Benoit, O., Caraffa, A., and Ponteggia, E. Proprioceptive Training and Prevention of Anterior Cruciate Ligament Injuries in Soccer. Journal of Orthopaedic and Sports Physical Therapy. 31(11), 655-660, 2001 Zatsiorsky, V.M., Science and Practice of Strength Training, Publisher Human kinetics 1995 page 63,112 & 113

61 Reference Seminars and Classes Instructor: Mark Comerford, MCSP, Bphty, MAPA Lumbar Local: Dynamic retraining of the deep intrinsic muscles in the local stability system for the lumbar spine and trunk Sacro-iliac Joint: Dynamic Stability & Muscle Balance Lumbar Global: Prescriptive Exercise for Mechanical Low Back Pain Core Stability Dynamic Stability Training for Peak Performance Shoulder Girdle: Dynamic Stability & Muscle Balance Lower Extremity: Dynamic Stability & Muscle Balance The Performance Matrix for Movement Screening and Risk Analysis Mechanical Stability Dysfunction of the Hip and Lower Limb Instructor: Paul Hodges, PhD, Bphty (Hons) Segmental Spinal Stabilization Instructor: Michael Shacklock, MAppSc, DipPhysio Neural Mobilization: Lower Quarter Instructor: Pete Emerson, PT, MMTC Muscle Energy Technique of the Lumbar-Pelvis-Sacrum Level-1 Muscle Energy Technique of the Lumbar-Pelvis-Sacrum Level-2 Beside these high level classes, I have spent many hours with these instructors individual for additional information

62 Hurling –Tennis, Handball Squash, & Hockey Gaelic Football Hockey, Soccer, and Basketball Rugby Car Pushes, Wrestling, Hockey, Soccer, and Basketball

63 Compatible Sports Hurling –Tennis, Handball Squash, and Hockey Gaelic Football –Hockey, Soccer, and Basketball Rugby –Car Pushes, Wrestling, Hockey, Soccer, and Baske tball

64 Contrast Training For Increasing General Po wer Contrast Training works well with the less explosive athlete if done after good base of Strength training- because it jump starts their CNS which creates a better neurological response to the training stimulates –You can sequence the use of intensity several way Starting with the a set heavy then a set light exercises or alternating between heavy to light with in the same set this gives the athlete the feeling of being explosive –Explosive Med throws alternating 2-3 with heavy ball and 2- 3 with to lighter ball is good effective way to help increase power or Power cleans 1 50K 1 with 60 & 1 at 70K all with in a set or a set of 2 at 50k, 2at 60k & 70K –When trying to improve any kind of power keep the repetition low per set and allow rest so the CSN doesn't not become fatigued

65 Increasing General Power Complex training the more elastic athlete benefits more because they have the elastic qualities, so the jumps have more positive influence on the training stimulates. Jumps (Elastic Reactive Strength) Example –¼ squat jump WITH MED BALL OR WEIGHT BELT x5 followed by 5 vertical jumps or 5 hurdle jumps Speed Example –Squat x 5, 3 standing long jumps and 2 sprints 20 Yds –3-4 explosive med throws or jumps, and 2 sprints 20 Yds –Rest between exercise 3 min & 5 minutes between sets Before using complex training they must have a good training base & be technically proficient in all exercises. It should not be use with novice athletes

66 Recovery From High Neurological Training: Strength, Jumps/Plyos And Sprint Training Tempo Runs 75% Or Less Of Max Speed For 100 Or 200 Meters To Recover From The Neurological Work: Strength, Jumps/Plyos And Sprint Training It Develop The General Fitness Or Work Capacity C.FrancisNever Run At 75% To 95% It Is Too Fast To Recover From And Too Slow For Speed Work C. Francis


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