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Tools For Developing Effective Strength Training Programs
Thank you Coach McGee
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Mark Simoneau, CSCS, PICP 3
Gardner Edgerton HS 2018-Present Simoneau Sports Performance Kansas City Chiefs 2010 New Orleans Saints Philadelphia Eagles Atlanta Falcons Kansas State University Smith Center High School
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Coaching Influences Tim Adams Doug Boucher Danny Cavender Mike Clark
AJ Kloss Dr. Bryan Mann Corey Meredith Gavin McMillan Al Miller Ben O’Donnell Charles Poliquin Evan Rapp Steve Saunders Lauren Seagrave Louie Simmons Mike Tuchshcerer Al Vermeil Mike Wolf Zach Woodfin Tim Adams Doug Boucher Danny Cavender Mike Clark Rocky Colburn Rod Cole Dan Dalrymple Ian Danney Chris Dawson Kate Decker Tony Decker Charlie Francis Andrea Hudy Chad Ikei Joe Kenn
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My Track & Field Background
AAU 5th Grade (sprinter and jumper) AAU 6th Grade (sprinter and jumper) 100m 15’9” LJ 7th, 8th (sprinter and jumper) Regressed for 2 Years Injured Freshman 100 meters meters Sophomore meters Squat 180lbs/365lbs 2.02x, 250lbs Hang Clean Junior meters Shot 56’ Squat 195lbs/485lbs 2.45x, 300lbs Hang Clean Senior meters Shot 60’+ Squat 210lbs/585lbs 2.78x, 335lbs Hang Clean Multi-Sport Athlete (soccer, basketball, track, baseball, football) Love for track (measurables)
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#1 Consistency Wins Getting strong enough takes great consistency over a long period of time. It doesn’t happen from random exercises and programming but instead through properly periodized training. Athletes who don’t strength training will typically regress as they get older because of the reduction of reduction of relative strength and injury.
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When athletes hear weight training what do they think?
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Body Building?
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Cross Fit?
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Tyrek Hill 170lbs Back Squat 500lb 2.94 x 315 Clean, 350 Bench
100 meters 10.19, 200 meters 20.14 Lift Weights to be better at our sports
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Christian Coleman 160lbs 445lbs Squat x bw 60 meters 6.34s 100 meters 9.79s
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Philosophy: Movement First
Speed Development Sport Development Movement In The Weight Room First
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A great program without proper implementation is worthless.
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Riding a bike, throwing a ball, sprinting, lifting.
1.Our #1 job as coaches is to teach athletes how to move. 2.Good technique shouldn’t be an option 3.We need to change the culture of number chasing at the expense of technical mastery 4.Movement Skills and patterns will last for a young persons entire life. Riding a bike, throwing a ball, sprinting, lifting. It will not be perfect in development period but that is our coaching standard
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Program only what you can coach
With progression over time you can make complex simple and automatic
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Hip Hinging Squatting Lungeing Stepping Pushing Pulling Bracing Olympic Lifts
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Progressions are critical for effective teaching
We can see where we want them to go. How do we get them there? Have Progression for everything
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Exercise Progression and
Regression Squat Progression Body Weight Squat Counter Balance Squat Prisoner Squat Goblet Squat Zombie Squat Front Squat Overhead Squat Back Squat Common Issues (Quad Dominate, Knee Cave, Poor Ankle Mobility, Poor Thoracic Mobility, Poor Hip Mobility)
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Exercise Progression and Regression
Hip Hinge Progression Body Weight Bench Hinge Bar Bench Hinge RDL Kick Stand RDL Hand Supported Single Leg RDL Single Leg RDL Common Issues (Knees Lock, Knees Bend, Lumbar Hyper Extension, Lumbar Flexion)
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Exercise Progression and Regression
Lunge Progression FFE Split Squat Split Squat RFE Split Squat Reverse Lunge Walking Lunge Alternating Lunge Common Issues (Knees Cave, Heel Coming Off Ground)
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Exercise Progression and
Regression Clean Progression Front Squat RDL Above Knee RDL + Shrug RDL + High Pull RDL + Power Clean RDL + Power Clean + Front Squat Reverse RDL Above Knee Reverse RDL + Shrug Reverse RDL + High Pull Reverse RDL + Power Clean Reverse RDL + Power Clean + Front Squat Clean
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Speed/Power Athlete Strength Focus
Relative Strength/Maximal Strength (Isometric) (Concentric) (Eccentric) Explosive Strength Athletes who don’t strength training will typically regress as they get older because of the reduction of reduction of relative strength and injury.
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Maximal Intent during the concentric portion of a lift is critical for recruitment of high threshold motor units.
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3 Methods For Maximal MU Recruitment
1. Max Effort Method 2. Dynamic Effort Method 3. Repetition Method
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Setting up training phases(Mesocycles)
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Example Of Training Phases
Accumulation Training Phase: Mostly muscular (improved cross-section) adaptations, more exercises, higher volumes & lower Intensities Intensification Training Phase: Mostly neurological adaptations, less exercises, lower volumes & higher intensities In-Season Training Phase: Concurrent, low volume, moderate to high intensity on strength and power exercises moderate volumes lower intensities on assistance work. Daily Undulating Training Phase: Volumes and Intensities vary training session to training session and week to week non linear approach. *Every model has a linear eliminate it just depends on how long the linear progression occurs. *All models will utilize the progressive overload principle.
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Training week descriptions
Development 1 - Lowest Development Volume Development 2 - 2nd Highest Development Volume Development 3 - Highest Development Volume Unload Performance - Unload Volume 40-50% Highest Intensity Week Unload - Unload Volume 40-50% & Reduce Intensity 10-30%
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Training Phase Lengths & Types
3 Weeks (Development 1, Development 3, Unload Performance) 4 Weeks (Development 1, Development 3, Unload, Unload Performance) 4 Weeks (Development 1, Development 3, Unload Performance, Unload) 4 Weeks (Development 2, Development 1, Development 3, Unload)
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11 Week Program Example (Linear)
Accumulation 1 (Work Capacity & Hypertrophy): Week 1: Development 1 Week 2: Development 3 Week 3: Unload Performance Intensification 1 (Strength & Hypertrophy) Week 4: Development 1 Week 5: Development 3 Week 6: Unload Performance Recovery Week Week 7: Alternative (Strong Man, Med Ball) Intensification 2 (Strength & Power) Week 8: Development 1 Week 9: Development 3 Week 10: Unload Week 11: Unload Performance 12 Weeks 9 Weeks 11 Weeks 4 Weeks 4 Years
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15 Week Program Example (Undulating)
Work Capacity Phase 1 (Barbell Complexes, Technique Work, Body Weight Exercises, Tempo Runs) Week 1 : Development 1 Week 2 : Development 3 Week 3 : Unload Undulating Phase 2 Week 4: Development 2 Week 5: Development 1 Week 6: Development 3 Week 7: Unload Undulating Phase 3 Week 8: Development 2 Week 9: Development 1 Week 10: Development 3 Week 11: Unload Undulating Phase 4 (Peaking) 25% Reduction in total volume from Phase 3 Week 12: Development 2 Week 13: Development 3 Week 14: Development 1 Week 15: Unload 27/22/32/19 % 42/34/24%
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Don’t be afraid to deviate from your plan.
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Setting up your Training Week (Mircrocycle)
You should always have a reason for putting something into your program
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Needs Analysis Movement Analysis Physiological Analysis
Injury Analysis Training Status Training History Exercise Technique
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1.Training Goal Of Phase 2.Training Frequency 2.Exercise Selection 3.Exercise Order 4.Reps & Sets (Volume & Intensity) 5.Rep Tempo 6.Rest Interval
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Training Goals: Work Capacity & Technique Foundation Hypertrophy
Strength Power Speed
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Exercise Menu (Goal Specific)
Squats - Front Squat, Back Squat Explosive Lifts- Hang Power Clean, Hang Power Snatch Posterior Chain - Glute Ham Raise, RDL, Hypers Pulls - Clean Deadlift, Snatch High Pull SL Step & Lunge - Step Up, Reverse Lunge Pushing - Barbell Bench Press, DB Incline Press, DB Savikus Press Upper Pulling - Inverted Row, Chin Up, Bent Over Row Bracing - Suitcase Walk, Side Plank, V-Ups Supporting - Chest Supported T’s, Band Face Pulls, Glute Bridge, Push Up What can they do what can you coach Goal Will dictate Exercise used
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Exercise Order Explosive Lifts First Strength Second
Supporting For Warm Up Or At End
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Monday (Warm Up = Supporting)
A1 Hang Power Clean B1 Front Squat C1 DB Incline Press C2 Reverse Lunge D1 Inverted Row D2 Glute Ham Raise E1 V-Up Wednesday (Warm Up = Supporting) A1 Hang Power Snatch B1 Clean Deadlift C1 Bench Press C2 Hyper D1 Chin Up D2 Side Planks Friday (Warm Up = Supporting) A1 Snatch High Pull B1 Back Squat C1 DB Savikus Press C2 Step Up D1 Bent Over Row D2 RDL E1 Suitcase Walks
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Reps & Sets (Volume and Intensity)
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Rep Ranges and Training Goals:
Relative Strength Reps / Intensity 85% - 100% Hypertrophy Reps / Intensity 70-84% Strength Endurance / Intensity 69% and below Desired Training Effect will dictate Rep Range
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Designed For Olympic Weight Lifters
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Calculating Daily Exercise Relative Intensity
5/50% 3/60% 5/70% /75% /80% 1320 Total Reps/20 Total Reps = 66%
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Managing intensity utilizing Bar Velocity.
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Dr. Bryan Mann Benefits Of Velocity Based Training
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Calculating Projected 1RM Using Bar Velocity 250lbs x 3 Reps
Rep 1 .56m/s - Rep m/s - Rep 3 .46m/s = 1.55/3 = .516 .516 = 81.5% 250/.815= Projected Max 307lbs Train Off Of 90% of Projected 1RM = 276lbs
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Velocity and Power Data observations
Projected Rep Maximums vs Velocity Based Best athletes projected velocity maxes are significantly higher than actual maxes.
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Not all reps are created equal
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Exercise Tempo 40X1 4 = Eccentric Contraction Length
0 = Isometric Contraction Length X = Concentric Contraction Length 1 = Isometric Contraction Length
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Rest Intervals
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Training Goals: Rest Intervals 1. Hypertrophy- Rest 45-120sec
2. Maximum Strength- Rest sec 3. Power - Rest sec 4. Strength Endurance- Rest sec Desired Training Effect will dictate rest intervals Pairing exercises Poliquin International Certification -Theory 1 Manual
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Putting It Together
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Integrating strength with performance
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Vertical Integration Charlie Francis
Looking at all training variables and manipulating volumes and intensity to produce best training effect for the desired quality. A system where all abilities are trained to some level throughout the entire yearly cycle
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Elements of a performance training program
Work Capacity (Barbell & Dumbbell Complexes, Tempo Runs, Shuttles, Circuit Training) Speed (Linear & Multi-Direction) Explosive Medicine Ball Reactive Plyometrics (Jumping Rope, Pogo Jumps, Depth Jumps) Explosive Jumps (Box Jump, Standing Broad Jump) Repeated Explosive Jumps (Standing Triple Jump, Triple Broad Jump, Bounding) Strength Exercises (Squats, Deadlifts, Presses, Pulls, Chins, Rows) Explosive Strength Exercises (Cleans, Snatches, Jerks) Posterior Chain Exercises (GHR, RDL, Hypers, Reverse Hypers) Supporting Exercises Mobility And Flexibility Practice & Competitions Rest & Recovery
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The Charlie Francis Training System & Speed Trap By: Charlie Francis
Suggested Reading The Charlie Francis Training System & Speed Trap By: Charlie Francis
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Questions?
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simoneaum@usd231.com @blazerperform twitter & instagram
Thank You @blazerperform twitter & instagram
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