Micah Kurtz, MS, CSCS*D, RSCC*D, FMS, USAW, NASE-CSS

Director of Strength, Conditioning & Athletic Development

www.TheAthleteMaker.com

Twitter/IG: @KurtzM3

A COACH’S INFLUENCE

“One coach will impact more young people

in a year than most people do in a lifetime”

--Rev. Billy Graham

1. CORE VALUES IN DESIGNING A PROGRAM

2. INJURY REDUCTION ASSESSMENTS

3. AGE APPROPRIATE TRAINING PROGRAMS (7TH-

12TH GRADE)

4. STRENGTH PROGRAM DESIGN

CONTINUE THE CONVERSATION…

@KURTZM3

KURTZMICAH@GMAIL.COM

410-419-8330

PRESENTATION OBJECTIVES

Lakers Strength

Core Values1. Protect − Prevent Injury

2. Move Well− Mobility, Stability, Fundamental

Movement Patterns

3. Move Strong

4. Move Fast- Linear and Change of Direction

5. Thrive-Lead, Inspire and Develop Young Men

and Women of Character

“BE THE BEST AT GETTING BETTER”

LAKERS STRENGTH (Talk Like An Educator) DIFFERENTIATED INSTRUCTION:

Designing a differentiated, needs analysis athletic

development curriculum through proper exercise

progressions/regressions & individualized assessments

ASSESSING YOUR ATHLETES

We all assess our athletes in strength,

speed and power

Bench Press

Squat

Vertical

Broad Jump

Pro Agility

40 and 60 yard dash

ASSESSING YOUR ATHLETES

“WHAT GETS MEASURED

MATTERS”

- GARY SCHOFIELDFUNCTIONAL MOVEMENT SCREEN

- PUSH UP STABILITY TEST

• CLEARING TEST

ACL HOP AND STOP TEST

KINDUCT ATHLETE READINESS

SURVEYS

• DO WE MEASURE?

Sleep?

Nutrition?

Hydration?

Stress?

Recovery?

Lakers Strength:Where Athletes are Made

KINDUCT PERFORMANCE SOFTWARE

ATHLETE READINESS SURVEYS

INJURY PREVENTION

ASSESSMENTS

Force absorption

Valgus Collapse

ACL HOP AND STOP TEST

JEREMY BOONE

ATHLETEBYDESIGN.COM

LAKERS STRENGTH

7TH GRADE LIFTING PROGRAM

Start in February of their 7th grade year

2 DAYS A WEEK AFTER SCHOOL

Mobility and Stability is the #1 focus

Force absorption

○ http://robertsontrainingsystems.com

LAKERS STRENGTH

7TH Grader Goals:

1. Teach how to “Load” or the ability to

decelerate

2. Mobility

3. Core Strength

4. Movement Technique

5. Intensity

LAKERS STRENGTH

CORE TRAINING--- Address the core in 7 different categories

1. Anti-Rotation: 3 point db row, single arm db bench

2. Anti-Extension- Push ups, Barbell rollouts

3. Anti-Lateral Flexion: Side planks, off set farmer’s walks (1

dumbell)

4. Stabilization- Planks

5. Power- Med ball tosses, slams, oblique throws

6. Posterior Core: Supermans, Back Extensions,

HIP RAISES/THRUSTERS: (ON GROUND, ON BENCH, WITH

WEIGHT, WITHOUT WEIGHT, SINGLE LEG, DOUBLE LEG),

Arm and Leg Extensions, USC’S---

https://www.youtube.com/watch?v=6xAtGTnnaDM

7. Anterior Core: Leg raises, Leg throwdowns, wall press abs,

crunches

BLOCK 0

Mobility/Stability

Core/Hip strength

Dynamic Movement Prep

Eccentric and Isometric Squats

Wall squats

Push ups/Pull ups/ Inverted Rows

Band Pulls

Landings/ Counter Movement Jumps

Change of Direction

Sprint Technique

Compete!!!!

Have Fun!!!!!!

Build Great Habits and Movements Patterns

BLOCK 0

THEME: “THE TRIANGLE”Accountability

Non-Judgemental Responsibility

BLOCK 1 – 8TH GRADERS

WELCOME TO THE LAB

“THE FUTURE”

-

“PROTECT THE

CULTURE”

-

“THE FUTURE”JEREMY BOONE

ATHLETEBYDESIGN.COM

BLOCK 1----FUTURE LAKERS

WELCOME TO THE LAB

BARBELL 101

8th graders 2 days a week

GOALS:

• TEAMWORK

• ACCOUNTABILITY

• TECHNIQUE

• PROGRESSIONS

• SENSE OF URGENCY

• COMPETE!!

• HAVE FUN

FUTURE LAKERS

“WELCOME TO THE LAB”

LIFTING PROGRAM

List of exercises taught in order:

Push up stability test

Hip Raises

Lunge

Squat (Air, Goblet, Single Leg, Front)

Eccentric Poor Man’s Glute Ham

Push up

Pull up or Inverted Row

Romanian Dead Lift

DB DeadLift

Bench Press

Hang High Pull

Hang Clean

Push Press/ Push Jerk

SQUAT PROGRESSION

SQUAT PROGRESSION “Unified but not Uniform”

SQUATS ON AIR

DUMBBELL OR GOBLET SQUATS

FRONT SQUATS

WALL SQUATS- MUST BE ABLE TO DO THIS IN ORDER TO BACK SQUAT--https://www.youtube.com/watch?v=69BCkQUrs_s

BACK SQUAT- NO ONE BACK SQUATS UNTIL FEBRUARY OF 9TH GRADE YEAR AT THE EARLIEST

Addressing the needs of Tier 1 and 2 students and students in the middle with the

intent of accelerating learning.

LAKER STRENGTH WALL SQUATS

FALCON STRENGTH

8TH & 9th GRADE LIFTING PROGRAM

CLEAN PROGRESSIONS

FRONT SQUAT

ROMANIAN DEADLIFT (RDL)

HIGH PULL

HANG CLEAN

POWER CLEAN

LAKERS

STRENGTH

CLEAN PROGRESSIONS

BLOCK 2

LAKERS STRENGTH

THEME:

“WHERE ATHLETES ARE MADE”

• 9th graders

• Start to progress

& increase

weight

• Front Squat

• Hex bar deadlift

• Hang Clean

UNIFIED BUT NOT

UNIFORM

BLOCK 3

Iron Lakers

“EARN THE

THE RIGHT

TO….”

BLOCK 3

Iron Lakers

Back Squat

Clean

Deadlift

BLOCK 3

Conversations:

“If your presence doesn’t make an impact, your absence won’t

make a difference”

“Let your effort be louder than your mouth”

Jeremy Boone

Athlete by Design

BLOCK 4

FLYING LAKERS

More individualized

Velocity Based Training-

INCENTIVE

Vertimax

College Workout Programs

BLOCK 4

FLYING LAKERS

Prerequisites:

Guys must squat 2x bodyweight

Guys must hex bar deadlift 2.5x bodyweight

Great movement patterns

Earliest they begin is Winter Junior Year

Or Once they get their college workout packet

STRENGTH & CONDITIONING

PROGRAMMING

STRENGTH & CONDITIONING

PROGRAMMING

3 DAYS A WEEK OF

LIFTING/SPEED/AGILITY

Can be either M, W, F

OR

M, Tue, Thur

STRENGTH & CONDITIONING

LIFTING- MONDAY, WEDNESDAY, FRIDAY

JOE KENN’S TIER SYSTEM- MODIFIED

TIER/

EMPHASIS

DAY 1

MONDAY

DAY 2

WEDNESDAY

DAY 3

FRIDAY

ONE/PRIORITY TOTAL BODY UPPER BODY LOWER BODY

TWO/MAJOR UPPER BODY LOWER BODY TOTAL BODY

THREE/

MINOR

LOWER BODY TOTAL BODY UPPER BODY

FOUR/

AUXILLARY

TOTAL BODY UPPER BODY LOWER BODY

STRENGTH & CONDITIONING

LIFTING- MONDAY, TUESDAY, THURSDAY

ALWAYS START WITH AN OLYMPIC STYLE LIFT

DAY 1 UPPER BODY FOCUSED

○ 2 ARM MOVEMENTS

○ Explosive Lower Body Movements

DAY 2 LOWER BODY FOCUSED

○ Single Leg Movements

○ SHOULDER STABILITY

DAY 3 COMBO- Heavy Lower body day

○ SINGLE ARM AND Double Leg MOVEMENTS

BIG SQUAT DAY IS LAST DAY OF THE

WEEK

CAN BE ON THURSDAY OR

FRIDAY

TRAIN SPEED ALL

WEEK

CORE LIFTS

SQUAT (FRONT, SINGLE LEG, BACK)

BENCH (CLOSE, INCLINE, DB, SINGLE ARM)

LUNGE (FORWARD AND BACK)

ROMANIAN DEADLIFT

HIGH PULL

HANG CLEAN

DEADLIFT (HEX BAR & SUMO)

PUSH JERK/ PUSH PRESS

PULL UPS/ CHIN UPS/ ROWS

STRENGTH & CONDITIONING

SPEED/AGILITY/ CONDITIONING

STRENGTH & CONDITIONING

Day 1

Straight line, linear speed work

TO BE FAST, YOU MUST TRAIN FAST

NASE– Book: Sports Speed by George Dintiman & Bob Ward

○ Weighted sprints (loaded sprints)

○ Over speed training (down hill or sprint-assisted)

○ Straight line sprints Always stress full recovery when training for speed

STRENGTH & CONDITIONING

SPEED

Test/ Time 10, 40 & 60 yard dash

10 yard dash

speed groups

STRENGTH & CONDITIONING

SPEED

STRENGTH & CONDITIONING

Day 2

Change of Direction, Agility & Plyometrics Pro Agility Drill

Agility ladder

T Drill

L Drill

Jump Rope

Stair hops

Reaction drills

Dot drills

STRENGTH & CONDITIONING

Day 3 Football

Combo: competition/game like

conditioning

Or Game Play

40-80 plays/reps

4-8 second plays/reps

20-35 seconds rest and recovery

4 quarters

STRENGTH & CONDITIONING

Train the neck two times a week all year long

NECK STRENGTH IS PROVEN TO HELP REDUCE RISK OF CONCUSSIONS

FALCON STRENGTHWHERE ATHLETES ARE MADE

FINAL THOUGHTS…

BOOK RECOMMENDATIONS

Where Athletes are Made MICAH KURTZ, MS, CSCS*D, RSCC*D, USAW, FMS, NASE-CSS

@KURTZM3

KURTZMICAH@GMAIL.COM

410-419-8330

Website: www.TheAthleteMaker.com

Youtube: www.youtube.com/allamericanath

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