1. Tools For Developing Effective Strength Training Programs
Thank you Coach McGee

2. 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

3. 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

4. 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)

5. #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.

6. When athletes hear weight training what do they think?

7. Body Building?

8. Cross Fit?

10. 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

11. Christian Coleman
160lbs 445lbs Squat x bw
60 meters 6.34s
100 meters 9.79s

12. Philosophy: Movement First
Speed Development
Sport Development
Movement In The Weight Room First

13. A great program without proper implementation is worthless.

14. 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

15. Program only what you can coach
With progression over time you can make complex simple and automatic

16. Hip Hinging
Squatting
Lungeing
Stepping
Pushing
Pulling
Bracing
Olympic Lifts

17. 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

18. 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)

19. 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)

20. 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)

21. 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

22. 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.

23. Maximal Intent during the concentric portion of a lift is critical for recruitment of high threshold motor units.

24. 3 Methods For Maximal MU Recruitment
1. Max Effort Method
2. Dynamic Effort Method
3. Repetition Method

25. Setting up training phases(Mesocycles)

26. 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.

27. 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%

28. 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)

29. 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

30. 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%

31. Don’t be afraid to deviate from your plan.

32. Setting up your Training Week (Mircrocycle)
You should always have a reason for putting something into your program

33. Needs Analysis Movement Analysis Physiological Analysis
Injury Analysis
Training Status
Training History
Exercise Technique

34. 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

35. Training Goals: Work Capacity & Technique Foundation Hypertrophy
Strength
Power
Speed

36. 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

37. Exercise Order Explosive Lifts First Strength Second
Supporting For Warm Up Or At End

38. 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

39. Reps & Sets (Volume and Intensity)

40. 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

41. Designed For Olympic Weight Lifters

42. Calculating Daily Exercise Relative Intensity
5/50% 3/60% 5/70% /75% /80%
1320 Total Reps/20 Total Reps = 66%

44. Managing intensity utilizing Bar Velocity.

45. Dr. Bryan Mann
Benefits Of Velocity Based Training

46. 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

47. Velocity and Power Data observations
Projected Rep Maximums vs Velocity Based
Best athletes projected velocity maxes are significantly higher than actual maxes.

48. Not all reps are created equal

49. Exercise Tempo 40X1 4 = Eccentric Contraction Length
0 = Isometric Contraction Length
X = Concentric Contraction Length
1 = Isometric Contraction Length

50. Rest Intervals

51. 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

52. Putting It Together

53. Integrating strength with performance

54. 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

55. 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

56. The Charlie Francis Training System & Speed Trap By: Charlie Francis
Suggested Reading
The Charlie Francis Training System
&
Speed Trap
By: Charlie Francis

57. Questions?

58. simoneaum@usd231.com @blazerperform twitter & instagram
Thank You
@blazerperform twitter & instagram