1. Rick Stewart Porterville High School rick_stewart@sbcglobal.net Cell: 559-723-1211 YEAR ROUND YEAR ROUND WEIGHT PROGRAM At High School Level

2. BUILD A PROGRAM

3. CHALLENGES SHARING ATHLETES We are OK with this TIME Efficiency. Multiple Movements KNOWLEDGE Internet is Amazing!!! EQUIPMENT Have to Adapt

4. GOALS GET STRONGER - EXPLOSIVE Has to apply to the field Need Variety - Make it Fun (Strongman) Multi Sport Athlete GET FASTER Then Train Fast INJURY FREE The true test of your program Multi Joint Workouts

5. PHILOSOPHY COACHES SHOW UP & WORK Sit at desk & drink coffee Stay off Cell Phone No Film if Lifting EVERY KID HAS TO IMPROVE Self Confidence; Bragging Rights SET GAME & PRACTICE TEMPO

6. DESIGN CONSIDERATIONS ENERGY SYSTEMS Need to Understand this DIFFERENT ABILITIES MAXIMIZE YOUR TIME TESTING & ASSESMENT

7. INSANITY DEFINITION DOING SAME THING OVER & OVER AGAIN And EXPECTING THE SAME RESULT

8. HAVE A PLAN Everything Works, Just not forever Failing to Plan is….. PLANNING TO FAIL Be Organized Document & Observe

9. MAXIMIZE YOUR TIME TEMPO COMPLEX LIFTS CIRCUIT TRAIN REST PERIODS Proportional to Intensity Allow ATP regeneration

10. TEMPO

11. TRAIN THE ENERGY SYSTEMS ATP controls Muscle Contraction First 5-15 sec use ATP stored in muscle Best time for maximum power 10-30 sec break down glucose in muscle After 45 sec, break down fatty acids which requires oxygen. Explosive movements cannot continue without short rest.

12. ENERGY - AGILITIES Can train muscles to store more ATP faster. Attack agilities for 5-15 seconds. Measure by time & distance Set a PR every time.

13. ENERGY - STRENGTH Bench, Squat, Power Clean Training Body to be slow Build Strength Explosively & Fast. How many reps in certain time. If you do what everyone else does, you will get what everyone else has.

14. ENERGY - CONDITIONING How far in 5, 10, or 15 sec? 6 minute laps are training oxidative system Rest just long enough to catch breath 20-30 sec to simulate a game. Have to Train Fast to be Fast, Train Explosively to be explosive

15. DISCIPLINE DO NOT USE RUNNING AS DISCIPLINE!!!!!!!!!!!!

16. COMPLEMENTARY MUSCLES Chest then Back Push then pull Hamstring then thigh GIVE ‘EM A REST Legs & Shoulders Dead Arms

17. MULTI SPORT ATHLETE Already doing plyos, agilities, running Can’t simulate the mental toughness Our Philosophy We Encourage Game over practice Practice vs Practice

18. ALL ATHLETES SHOULD HAVE: Strength Speed Flexibility Balance Endurance ……BUT THAT DOES NOT MEAN WE TRAIN THEM TO HAVE THESE SKILLS.

19. MULTI JOINT TRAINING DUMBELLS instead of BARBELLS SINGLE LEG & ARM Kettle Bells or Dumbells WORK ON BALANCE Ligaments, Little Muscles, Tendons Hips, Knees, Ankles, Feet

20. BALANCE Lateral Raises on 1 foot Squat on Bosu Ball Dumbell Rows on 1 foot Kettle Bells or Dumbells Medicine Ball Pushups Shoulder Stabilizing Pushups 1 Arm Cleans, Snatches, Overhead

21. INJURY PREVENTION WEIGHT ROOM PREVENTS INJURY ICE vs HEAT HEEL WALKS IN SEASON = WEIGHT ROOM No Shoulders on Hitting Days

22. WATER EAT EVERY 3-4 HOURS 5-6 TIMES A DAY SHAKES 80/20 RULE NUTRITION

23. NUTRITION SIMPLE & EFFECTIVE EDUCATE PARENTS PLAYERS NEED TO KEEP WEIGHT ONLY PUT PREMIUM GAS IN A FERRARI 1.5 g PROTEIN + 3g of CARBS for EVERY POUND YOU WEIGH

24. PHASES STRENGTH PHASE 3 rd Quarter POWER PHASE 4 th Quarter SPEED / AGILITY PHASE 4 th Quarter & Summer MAINTENANCE PHASE Game 1 to 14 RE-CHARGE THE BATTERIES

25. ORGANIZATION ZERO PERIOD Was a Double 6am & 7am Now 0 and 1 st blocked (6:45 & 7:45) AFTERSCHOOL Tue & Thur Speed during 4 th Quarter SUMMER T, W, Th for two hours

26. AFTER SCHOOL LIFTING WE DON’T DO IT Gives An Excuse Promotes Laziness Hinders Team Building EXCEPTIONS Absolutely

27. WARM-UP GOOD MIX Dynamic & Static Get Body Temp UP FLEXIBILITY After Workouts

28. STRENGTH LIFT M, T, Th, & F TWO 4-week CYCLES LIFT M, W, & Fri TWO 4-week CYCLES MIX EXPLOSIVE with TRADITIONAL Back Squat + Lunge Jumps Bench + Plyo Pushups

29. STRENGTH 4-5 LIFTERS PER STATION CORE + Spotter Auxillary Same Muscle Group Auxillary Different Muscle Group Abs (core) TWICE A WEEK Squat, Clean, Snatch, Glute Ham, Pullups ONCE A WEEK Bench, Explosive Dead Lift.

30. STATIONS CORE EXERCISE EXPLOSIVE ABSAUXILLARY

31. QUICK FILM

32. STRENGTH SPRING & SUMMER Pure SST SST mixed in Weeks 9-16. LOT OF BODY WEIGHT MAXES WENT UP!!!

33. CORE STRENGTH WORK ON EVERY DAY NOT JUST CRUNCHES Vertical Plyos Planks, Leg Lifts Anytime Bar on the back Lower Back 2x a week!!!

34. FLEXIBILITY JUST STARTED THIS YEAR Huge Difference PARTNER STRETCH AFTER LIFTING

35. POWER PLYOMETRICS Auxillary 1x a week 1 st eight weeks Twice a week next eight weeks START GROUND BASE Build up to Boxes after 2 weeks JUMP ROPE, LINES, LADDERS EXPLOSIVE DEAD LIFT

36. QUICK FILM

37. SPEED & AGILITY ENERGY SYSTEMS Get it done at beginning INCORPORATE INTO WEIGHT ROOM Ease it in about 4 th week. TUE & THUR AFTERSCHOL

38. SPEED DEVELOPMENT HOW DO YOU GET FASTER? By Running Fast!!! Ball is Snapped, Everyone Runs. RUNNING MECHANICS Emphasize during Dyanamic Warmup Tue & Thur afterschool 4 th Quarter 3 days a week during summer (SST) 1 st two weeks of August

39. SPEED DEVELOPMENT MAKE EVERY KID FASTER PROPER TECHNIQUE HILLS & RESISTANT RUNNING ONLY 6 SPRINTS PER SESSION VARIETY

40. SUMMER MON NIGHTS 2 Hour Practice, Pass Emphasis TUE, WED, THUR Speed Agility 1 Hour; Lift 1 Hour WED NIGHTS 2 Hour Practice, Run Emphasis 2 CAMPS, 3 7on7 4 WEEKS OFF Grad, 4 th, Last 2 in July

41. CONDITIONING FOOTBALL GAME IS 2 HOURS LONG Intense 10 sec; 25 sec break. Simulate That in Every Drill “OLD SCHOOL” CONDITION IN AUGUST Tempo Practice Rest of Year Pursuit Drills & Perfect Plays Special Teams is Great Conditioner

42. CONDITIONING HOW MANY TIMES CAN YOUR ATHLETES RUN THEIR BEST 40 TIME?

43. POOR CONDITIONING 1. Do not use proper technique 2. Make mental mistakes 3. Take plays off 4. Do not finish plays 5. Get hurt 6. Cause penalties

44. STRONGMAN TRAINING AWKWARD GRIPS LEVERAGE CONDITIONING CHEAP FUN

45. STRONGMAN SHOPPING Tires Sandbags Paint cans Lineman sled Pickup truck Broken barbells

46. STRONGMAN EVENTS FARMER’S WALK TRUCK PUSH TRUCK PULL LOADING EVENTS LOG PRESS CRUCIFIX KEG TOSS CASK/STONE CIRCLE FIREMAN CARRY STONE LIFT TIRE FLIP/PULL

47. IRON-MAN CONTEST 1. Bench: reps at 135,175, or 205 2. Clean / Squat / Press: reps at 95,115, or 135 3. Hanging pull-ups 4. Dips 5. Jump rope in 60 seconds 6. Sit-ups in 60 seconds 7. On-line IQ Test score

48. QUICK FILM

49. “If you’re not assessing, then you’re just guessing…” TESTING & ASSESING BUILD INTO ROUTINE WEIRD SCHEDULES EVERY 4 WEEKS OR QUARTERLY

50. EXTRINSIC vs INTRINSIC EXTRINSIC Shirts, Sleep in Cards Post Maxes Trips, Name on Jersey INTRINSIC YouTube Videos 1 on 1 Talks Testing, Mirrors, “Atta Boys” Peer Pressure

51. DANGLING CARROTS CLEAN UP WEIGHT ROOM AFFECTS GRADE HUME LAKE TRIP LETTERMAN JACKET PATCH NAME ON JERSEY 1 on 1 TALKS PLAYER TREE PROGRAM