Developing A Training Progression For Juniors
ByAl Vermeil
ACKNOWLEDGMENTSACKNOWLEDGMENTS• My Family • All the coaches, sports medicine, and sports
scientists who were kind enough to share their knowledge with me
• All of the athletes I’ve 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.
Coach Bill Wood:
The Man Who Gave Me My First Training Program And Taught Me How To Lift Weights
ACKNOWLEDGMENTSACKNOWLEDGMENTS
My Son Lance Vermeil
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
TESTING AND EVALUATIONTESTING AND EVALUATION
Testing Gives Your Program Direction And Insight Into The Athlete, Without it, it's Like Driving Blind
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
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
Baseball Tumbling/ Gymnastic
Tumbling/ Gymnastic
Martial Arts
Basketball Hockey Hockey & Hurling
Track & Field
Baseball Tennis Soccer Soccer
Tennis Hurling Football & Rugby
Football & Rugby
Wrestling Wrestling
Olympic Lifting
Olympic Lifting
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 Develop Jumps Events Throwing EventsSpeed, Mobility And Rhythm Because Muscles Must Contract Fast And Relax Fast
Power And Elastic Reactive Strength
Strength Explosive Strength Rotational Power
Potential Training Adaptations
Critical Time To Initiate Force In Team Sport Skill
Maximum Strength RFD Untrained AthleteHeavy Resistance Strength Trained Athlete RFDHeavy Resistance Strength Trained Athlete RFDExplosive Ballistic Strength Trained Athlete RFD
Starting
Strength
Maximum RFD
Sprinting/Plyo Sec 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
200Time in m/s
500
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
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 fibers– When they are prepared to use heaver loads, it’s 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 timeFrom Personal Communication With W. Kraemer PhD
The Window Of Opportunity• Teens thru 20s have all of the endocrine and other
system’s at the height of vitality – It’s 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
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
Work Capacity1. Rehabilitation 2. Body composition 3. Joint mobility-Injury specific -Nutrition; Work ethic -Dynamic Exercises4. Strength endurance 5. Stability 6. Aerobic-Strength circuit -Local, Global Low Load, Core Strength -Tempo-Body Weight Circuit -Core Stab. High Load Rotation Control -Med Ball
Strength1. Maximum/relative 2. Eccentric 3. Static-Squats, Pressing -70-85% 6 sec down -Hang Cl & SN-& Pulling 80%> -Jumps -Halting Pulls
(Speed Strength) Explosive Strength / Elastic Reactive Strength1. Starting 2. Explosive 3. Elastic-Sn & CL Mid Thigh -Olympic Lift -Jumps, HopsPP & PK W/Pause -Medicine Ball -Bounds & In-Depth
Speed1. Accelerations 2. Absolute 3. Specific-Sleds, Hill, Sprints -In-Outs -Change Direction-Short Jumps, & Lifting -Down Hill
TRAINING METHODS HIERARCHY
Training Progression By Age AGE 7-12 12-15 16>Intensity Body 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
MethodsYou Can’t Skip This Progression.
1. Tumbling/Gym.2. Marshall Arts 3. Body Weight Exercises4. Medicine Ball5. Games
1. Strength Circuit 2. Medicine Ball3. Tempo4. 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 Weeks 4-6 Times A Weeks
Session Length 1/2-1.5 hours Max 1.5 - 2 Hours 1.5 – 2.5 Hours
Total Hours Per Wk 2-4 Hours 5-8 Hours 8-12 Hours
Training Methods For Ages 8-12Strength Jump/Plyos
Low ImpactSpeed Work General
Conditioning
Body Weight & Medicine Ball Exercise For The Total Body:
1. Jump Rope2. Ankling3. Ankle Jumps4. Jumps Up On To A Box5. 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. Games2. Marshal Arts3. Tumbling4. Gymnastic
Core4. LightMedicine Ball5. Medicine Ball Tempo
Training Methods For Ages 8-12
Legs Core Upper Body1. Squats2. Step Ups3. Lunges4. Single Leg Squats6 Over Head Squats With A Stick
1. Back Extension2. Reverse Hypers3. Light Medicine Ball Throw (Rotation)4. All Forms Of Abdominal Exercise5 Single Leg Rdls
1. Push Ups2. Dips3. Pulls Ups3. 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
• 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 don’t be in A rush to add resistance
Training Methods For Ages 8-12
• 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
Monday Wed Is Optional Friday
Warm Up WithTumbling/Gym Or Games 15 Min
Explosive Med Ball Throws & Jumps 20 Min
Strength Training15-25 min
Medicine Ball Tempo 15 Min
Cool Down
Warm Up WithTumbling/Gym Or Games 15 Min
Explosive Med Ball Throws & Jumps 20 Min
Strength Training15-25 min
Medicine Ball Tempo 15 Min
Cool Down
Warm Up WithTumbling/Gym Or Games 15 Min
Explosive Med Ball Throws & Jumps 20 Min
Strength Training15-25 min
Medicine Ball Tempo 15 Min
Cool Down
Weekly Schedule For Ages 8-12
• 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.
MED BALL TEMPO:2-4Lbs BALL 600
THROWSRUN 20 -30 YARDSBETWEEN EACH
THROW3 Sets
Perform Basic Tumbling/Gymnastic & Low Level Jumps With
No Joint Problems
Body Weight Circuit5 Trips Through 6-10
Exercises Body Weight Circuit
Overhead Squat With Stick
Strength Circuit With 10%-15% Of Their Own Body
Weight By Age 11-12Proper Technique Is
Essential On All Exercises
Norms For Ages 8-12 Should Pass Before Progressing To The Next Level
Physical Development
Skill
Maturation Process
Managing The Window Of OpportunityManaging The Window Of OpportunitySkill & Physical Preparation Should Be Developed Simultaneously In Logical Progression Without Undo Psychological And Physiological Stress Especially In The Early Years 10-15!
Development Is Not Always Linear & Will Have Peaks & Valleys
In the off-season don’t repeat the same trauma that as the sport
Training Methods For Ages 12-15Strength Jump/Plyos
Low ImpactSpeed Work
General Conditioning
1. Strength Circuit2. 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 Box2. Jump Up Stairs 3. Long Jumps4. Skip Bounds5. Low Hops In Place
Running Drill Short Sprints 10-30DependingOn TheirTechnique & Strength Levels
Tempo and Medicine Ball
TumblingGymnasticsMarshall ArtsGames/Sports
• 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
• 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
• 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
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 Tempo Medium Tempo Large Tempo
100-100-100 100-100-100 100-100-100
100-100-100-100 100-100-100-100 100-100-100-100
100-100-100 100-100-200-100 100-100-200-100
100-100-100 100-100-200-100
100-100-100
Weekly Schedule For Ages 12-13Monday Wed FridayWarm Up WithTumbling Or Games Or Body Weight Circuit w/Jog 15 Min
Speed Work 20 Min
Explosive Med Ball Throws & Jumps 20-25 Min
Strength Training30-40 min
Medicine Ball Tempo 15 Min
Cool Down
Warm Up WithTumbling Or Games Or Body Weight Circuit w/Jog15 Min
Explosive Med Ball Throws & Jumps & 20-25 Min
Speed Work 20 Min
Strength Training30-40 min
Medicine Ball Tempo 15 Min
Cool Down
Warm Up WithTumbling Or Games Or Body Weight Circuit w/Jog15 Min
Speed Work 20 Min
Explosive Med Ball Throws & Jumps 20 -25 Min
Strength Training30-40 min
Medicine Ball Tempo 15 Min
Cool Down
Weekly Schedule For Ages 14-15Monday Wed FridayWarm UpTumbling Or Games Or Body Weight Circuit w/Jog10 Min
Speed Work 20 Min
Explosive Med Ball Throws & Jumps 20-25 Min
Strength Training45-50 min
Medicine Ball Tempo 15 Min
Cool Down
Warm Up WithTumbling Or Games Or Body Weight Circuit w/Jog10 Min
Speed Work 30 Min
Jumps 15 Min
Strength Training30-40 min
Medicine Ball Tempo 15 Min
Cool Down
Warm Up WithTumbling Or Games Or Body Weight Circuit w/Jog10 Min
Speed Work 20 Min
Explosive Med Ball Throws & Jumps 20-25 Min
Strength Training45-50 min
Medicine Ball Tempo 15 Min
Cool Down
Weekly Schedule For Four Day Program For Ages 14-15
Monday Wednesday Friday SaturdayWarm Up Medicine Ball Tempo 15 Min
Speed Work 20-30 Min
Jumps 10-15 Min
Strength Training45-50 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 BodyMedicine Ball Tempo 15 Min
Speed Work 20-30 Min
Jumps 10-15 Min
Strength Training45-50 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 Tempo15 Min
Cool Down
Norms For Ages 12-15 Should Pass Before Progressing To The Next Level
Med Ball800 Throws Females
3-5 And Males 4-6 Lbs Ball
Tempo 1000-2000 YdsOR
Med Ball TempoMed Ball 600 Throws
Run 30-50 YardsBetween 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
Norms Age 14-15: Must Pass Before Progressing To The Next Level
Reverse Hypers 2X20 Maintaining A Neutral SpineStrength 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
Adaptation Of C Francis’ Speed Continuum & The Dominate Training Methods To The Specific Distances0-10 Yds0-10 YdsStrengthStrengthOlympic Lift & Strength ESM.
Med Ball Throws
Single Response Jumps
Mach DrillsStarts& Resisted Sprints
30 Yds>30 Yds>Maximum Maximum Speed Elastic Speed Elastic StrengthStrengthQuality sprints Under 7 Sec. With Maximum Recovery
Sprints with 5% Of Body Weight
In-Outs
Jumps: Hurdle Hops & Boxes
10-30 Transitions, Power 10-30 Transitions, Power Strength & SpeedStrength & Speed To Elastic To Elastic
PowerPower10-20 Yds Explosive10-20 Yds Explosive
Weights Smaller Amplitude Power Jumps w/larger AmplitudeMultiple Jumps: i.e. Repeat Long Jump & BoundsMed Ball Throws W/Jps & SprintsContrasting Sprints
20-30 Yds Elastic Strength20-30 Yds Elastic StrengthJumps With Smaller Amplitude: Jumps With Smaller Amplitude: i.e. Hurdle & Box Jpsi.e. Hurdle & Box JpsContrasting SprintsContrasting SprintsIn-OutsIn-Outs
0-10Initial AccelerationStrength & Explosive Strength
10-30 30>Absolute SpeedElastic Strength
Transitions, From Explosive Strength/Starting Strength To
Elastic Strength
Football Linemen, Basketball 4 & 5 and Hockey
Basketball 1Thru 3 and Some 4’s
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
Dailey Volumes Guidelines Specific To The Distances0-10 Yds0-10 YdsStrengthStrengthSpeed 100-200 Yds
Elastic Jump0-50 contact
Explosive Jumps20-40
Ex Med Ball Throws 20-40
Olympic Lift 15-40 Reps
Strength 40-70 Reps
30 Yds>30 Yds>Maximum Maximum Speed Elastic Speed Elastic StrengthStrengthSpeed 200-400 Yds
Elastic Jump30-70 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 10-30 Transitions, Explosive Strength & SpeedStrength & Speed To ElasticTo Elastic
10-20 Yds Explosive10-20 Yds Explosive Speed 150-250Jumps Elastic 20-60 ContactsExplosive Multiple Jumps 20-40Explosive Med Ball Throws 20-40Olympic Lift 15-40 RepsStrength 30-60 Reps
20-30 Yds Elastic Strength20-30 Yds Elastic StrengthSpeed 180-300Jumps Elastic 30-60 ContactsExplosive Multiple Jumps 20-30Explosive Med Ball Throws 20-30Olympic Lift 15-25 RepsStrength 25-40 Reps
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 Throws10-15 Min
Olympic Lifts &Strength Training50-70 Min
Cool Down
Warm Up: Tumbling/Agility 10 Min
Strength PoorExplosive Med Ball Throws 15 MinOlympic Lift &Strength 70 Min
ORStrength High 0-20Speed 50 Min Jumps 20 MinOlympic Lift &Strength 45 Min
Cool Down
Warm Up: Dynamic and Speed Work 40 Min
Jumps 15- 20 Min
Explosive Med Ball Throws10-15 Min
Olympic Lifts & Strength Training50-70 Min
Cool Down
Warm Up: Tumbling/Agility15 Min
Med Ball Throws400-800 reps
or MediumTempo 20 Min
Cool Down
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”
Friday Saturday
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 Throws15-20 Min
Olympic Lifts 20 Min.
Strength 50-60 Min.
Cool Down
Med Ball400 reps
Tempo1600-2000 yards30 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: Dynamic10 Min
Explosive Med Ball Throws15-20 Min
Olympic Lifts 20 Min.
Strength 50-60 Min.
Cool Down
Med Ball400 reps
Tempo1600-2000 yards30 Min
Cool Down
First Two Weeks Transition into 0-20Priority 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 Training60 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 Training60 Min
Cool Down
Warm Up: Tumbling/Agility15 Min
Med Ball Throws400-800 repsMedium Tempo 20-30 Min
Or
Medicine Ball Tempo 20-30 Min
Cool Down
Weeks 3 & 4: Transition into 10-30Priority 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 Training60 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 Training60 Min
Cool Down
Warm Up: Tumbling/Agility15 Min
Med Ball Throws400-800 repsMedium Tempo 20-30 Min
Or
Medicine Ball Tempo 15 Min
Cool Down
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 Training45 Min
Cool Down
Warm Up: Dynamic & Speed Work 40 Min
Explosive Med Ball Throws15 Min
Olympic Lifts &Strength Training45 Min
Cool Down
Warm Up: Dynamic & Speed Work 60 Min
Jumps 20-25 Min
Olympic Lifts & Strength Training45 Min
Cool Down
Warm Up: Tumbling/Agility15 Min
400-800 throwsand Small or Medium Tempo20-30 Min
Cool Down
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 Training45 Min
Cool Down
Warm Up: Dynamic & Speed Work 40 Min
Explosive Med Ball Throws15 Min
Olympic Lifts &Strength Training45 Min
Cool Down
Warm Up: Dynamic and Speed Work 70 Min
Jumps 20-25 Min
Olympic Lifts & Strength Training30-45 Min
Cool Down
Warm Up: Tumbling/Agility15 Min
400-800 throws and Small or Medium Tempo20-30 Min
Cool Down
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 Training30-45 Min
Cool Down
Warm Up: Dynamic & Speed Work Or Sports Conditioning Circuit 40 Min
Explosive Med Ball Throws15 Min
Olympic Lifts &Strength Training45 Min
Cool Down
Warm Up: Dynamic and Speed Work 70 Min
Jumps 15-25 Min
Olympic Lifts & Strength Training30-45 Min
Cool Down
Warm Up: Tumbling/Agility15 Min
400-800 throws and Small or Medium Tempo20-30 Min
Cool Down
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 Throws15 Min
Olympic Lifts &Strength Training45 Min
Cool Down
Warm Up: Dynamic and Speed Work 70 Min
Jumps 15-25 Min
Olympic Lifts & Strength Training30-45 Min
Cool Down
Warm Up: Dynamic & Sports Conditioning Circuit 40 Min
Explosive Med Ball Throws15 Min
Olympic Lifts &Strength Training45 Min
Cool Down
Warm Up: Tumbling/Agility15 Min
400-800 throws and Small or Medium Tempo20-30 Min
Cool Down
In-Season Schedule For Age16+:
Day-1 Day- 2Med Ball Tempo10 -15 Min
Olympic Lifts AndStrength Training30-45 Min
Cool Down
Med Ball Tempo10-15 Min
Olympic Lifts AndStrength Training30-45 Min
Cool Down
• 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
Strength Power TestAll Forms Of Squats and Lunges
Power Snatch Barbell Or DumbbellPower CleanPush Press Push JerksJumps & Plyos
Vertical Jumps SquatCounterRepeatStep CloseIn- Depth
Bench PressUSA ? Ireland
Medicine Ball Throws Seated Chest Throw
Core Work Medicine Ball Throws Sit Up ThrowBase Line TossRotational Throw
Norms For Female To Achieve By Age 18 With 3 Years Of Training
Explosive PowerPower Snatch
40%-45% Of Back SqOr
1 Arm Dumbbell Power Snatch
10%-15% Of Back SqPower Clean
45%-55% Of Back Sq
Vertical Jump13-18 Inches
Med Ball Throws 2KSit Up 16'>
Chest Pass 16'>Rotational 2
Speed20 Yds. 3.6<
40 Yds. 5.6<
StrengthFront Squat
100-125% x 1-3 Of Body Wt
Back Squat125-150% 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
Norms For Males To Achieve By Age 18 With 3 Year Of Training
StrengthFront Squat
125-160% x 1-3 Of Body WtOr
Back Squat150-200% 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 PowerPower Snatch
50%-55% Of Back SqOr
1 Arm Dumbbell Power Snatch
15%-20% Of Back SqPower Clean
65%-70% Of Back Sq
Vertical Jump21-26 Inches
Med Ball Throws 4KSit Up 17'>
Chest Pass 17'>Rotational 28'>
Speed20 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
AppendixAppendix
High Load Test OF Single-Leg Stability And High Load Test OF Single-Leg Stability And Proprioception: Comerford M.Proprioception: Comerford M.
• Rapid A Switch Measure Control/Change Direction
Are Your Athletes Ready To Train & Absorb Are Your Athletes Ready To Train & Absorb Impact? Kinetic Chain Strength & ControlImpact? Kinetic Chain Strength & Control
•Explosive Propulsion Test Category 3 (Comerford)•Athletes who are incapable of doing this limit their explosive potential because of a weak link in the chain ((i.e. i.e. the hip, shoulder, gluts, & cause SI joint problems etc.)the hip, shoulder, gluts, & cause SI joint problems etc.) and difficulty controlling extension and rotation. •This will predispose them to Injuries In Impact SportsInjuries In Impact Sports and Jump/Plyometric training because their body will buckle from the impact and ground contact
Support leg level with the hip
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 TestLunge & Lean TestAre Your Athletes Ready To Train?Are Your Athletes Ready To Train? Unilateral Leg Strength Unilateral Leg Strength
Explanation of Training CyclesExplanation 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 haven’t 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
Explanation of Training CyclesExplanation 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 isn’t 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
Further Information
For Further Info.Regarding Training & for availability consultingcontact Al Vermeil(from his glory days)E-Mail: [email protected]
ReferenceReference• 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.,
ReferenceReference• 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.
ReferenceReference
• 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
ReferenceReferenceSeminars 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
• Hurling– Tennis, Handball Squash, & Hockey• Gaelic Football• Hockey, Soccer, and Basketball• Rugby• Car Pushes, Wrestling, Hockey, Soccer, and
Basketball
Compatible Sports
• Hurling– Tennis, Handball Squash, and Hockey
• Gaelic Football– Hockey, Soccer, and Basketball
• Rugby– Car Pushes, Wrestling, Hockey, Soccer, and
Basketball
Contrast Training For Increasing General Power• 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
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’
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
• Never Run At 75% To 95% It Is Too Fast To Recover From And Too Slow For Speed Work C.C. FrancisFrancis