Lathrop Strength and Conditioning Chris Holt 2017

Multi-Sport Athlete Training Two main objectives To improve on field/court performance To decrease the risk of injury The design of strength and conditioning program will follow researched backed and scientifically proven principles.

Principles Ground Base Movements – Exercises with athlete’s feet on the ground. Multiple Joint Movements – Performing exercises that will work more than one joint at a time. Explosive Movements – The use of Olympic lifts, medicine balls and plyometrics to train the fast twitch muscle fiber. Overload Principle – To bring about positive change, exercise overload must be applied. A controlled increase in resistance over time. Periodization – Variation of training throughout the year. Flexibility – Static and partner stretching will be used and a dynamic warm-up.

Principles Continued Core Training – Most neglected. Develop a strong core is vital for athletes. Agility – Training the ability to change direction. We will train the athlete to learn to control their body weight while changing directions. Speed – Work to improve speed by increases stride length with relation to frequency. Nutrition – Need to educate the athletes on making good nutritional choices. Testing – Testing allows us to evaluate each athlete and plan for their improvement.

Benefits of a Successful Program Injury Prevention - Strengthen Tendon & Ligaments Faster Athletes – Athletes are able to produce more force. Provides immediate feedback to athletes to keep them motivated and helps them learn to set goals. Helps build confidence which will help performance. Everyone has the chance to be the starter and a leader. It teaches a lifetime activity.

Strength & Conditioning Program Builders Teach the athletes to use the proper technique. A good effort and consistent effort is given by all. There is good attendance. Athletes write down their workouts. The athletes have an understanding of why they should participate. The athletes are rewarded for their efforts.

Strength & Conditioning Program Killers Allowing Athletes/Teams to workout on their own. Inconsistency in enforcing and writing down workouts Lack of variety; doing the same workout all of the time Lack of support from coaches (Kids need to know it is important from everyone) Lack of understanding how to perform exercises correctly. Having more of a social atmosphere than a working one. Lack of discipline: poor attendance keeping, poor record keeping, dirty weight room, etc. Athletes not understanding the benefits of the program. (We are not building muscle bound body builders.)

How to Gain Trust - Athletes Treat all of the athletes the same Strength coach needs to be interested in what they are doing – current, sport, big game, etc. Listen to their concerns (Injuries, Confidence, etc.) They must understand the benefits. (Relate it to what they are doing – athletic position, etc.) Hold them accountable. They need and want that from the strength coach. Let them pick their workout day (Core Day, Non-Core, etc.), it does not happen until there is total trust with the athletes. Build competition into the weight room. (Record Boards, Top tens, etc.)

How to Gain Trust - Coaches Communicate – Explain to them what you are doing and why Invite them to come & watch, help, etc. (Never be afraid for another sport coach to enter the weight room) Make it clear athletes will lift on competition days, regardless of sport. Explain that Testing week is least taxing on the body than a regular work week. Post results. Let them see what is happening with their kids. Train kids together, regardless of sport. Reinforces the idea of it being a school program.

Three Program Lifts Parallel Squat - full body exercise that trains primarily the muscles of the thighs, hips and buttocks, quads, hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body. Also they are vital in the development of the core. Hang Clean - hang cleans are considered to be ideal for sports conditioning; as they are both total body exercises, that have been known to increase neuromuscular co-ordination and core stability. They are key for the development of the shoulders and hips through triple extension. Bench Press - The exercise focuses on the development of the pectoralis major muscle as well as other supporting muscles including the anterior deltoids, serratus anterior, coracobrachialis, scapulae fixers, trapezii, and the triceps.

Auxiliaries Parallel Squat – front squat, box squat, leg curls, jump squats, glute ham raise, pistol squat, lunges, lateral squats, single leg squats, leg extensions, RDL’s, overhead squat, straight leg dead lift and split squats. Hang Clean - deep squat cleans, clean and press, push jerk, hang snatch, high pulls, shoulder shrugs, military press, behind the neck press, Olympic complex and push press. Bench Press – decline bench press, towel bench, incline bench, push ups, plate presses and various dumbbell presses.

Movement Exercises Flexibility Plyometrics – box jumps, jump squats, power skips, etc. Speed Training – sprints, quick foot ladder, resistive running, jump rope, etc. Agilities – bag agilities, cone drills, etc. Flexibility Post exercise stretch routine. Hurdle work.

Sample Workout Dynamic Warm – up Core Training Program Lift Exercises Auxiliary Exercises Stretch Routine

School Year Schedule Monday Tuesday Wednesday Thursday Friday Practice Day * Extra Day for Sport Specific Activities Day 1 * Dynamic Warm-up * Bench Press * Hang Clean * Auxiliaries * Stretch Routine Day 2 * Dynamic Warm-up * Core Training * Parallel Squat * Auxiliaries * Stretch Routine Day 3 * Dynamic Warm-up * Movement Training * Agilities and Plyo’s * Stretch Routine Day 4 * Dynamic Warm-up * Squat Supplemental * Bench/Clean Suplemental * Auxiliaries * Stretch Routine

In-Season Training Variances Reduction of volume, not intensity. Out of Season Example: In-Season Example: Lifts Reps Wk. 1 2 3 4 BENCH 8/70   5/70 Max: 6/75 5/75 5 Push-ups 4/80 5/80 2/85 3/85 5/85 Lifts Reps Wk. 1 2 3 4 BENCH 5/60   5/65 Max: 5/70 5 Push-ups 4/75 2/80 3/75 3/80 1/85 3/85