FUEL, FORM & FUNCTIONFull Spectrum Performance

Mike Durand – CSCS, SCCC, USAW

Strength & Conditioning Coordinator

Seattle Preparatory School

mdurand@seaprep.org

FORM in Physical Preparation

Understanding The Training Process

Who are we working with?

Age and Training Maturity of the

athlete.

Know the athlete’s training ability is

most likely at zero. Treat it like that.

Training is a Long Term Process

Slow cook your athletes

Understand that this is a four year

process.

Remember this is about the athlete

and their long-term development, not about

numbers or weight on a bar.

BLOCK ZERO

BODY WEIGHT TRAINING

Introduction to training needs to start with

bodyweight movements.

If an athlete cannot manipulate their own

bodyweight through a full range of motion,

why would you begin with an external load?

BODYWEIGHT TRAINING

• Explosive Movements, Strength Movements and Core Movements

can all be done with bodyweight then progress to movements with

external resistance once bodyweight has been mastered.

BODYWEIGHT TRAINING

• The duration of bodyweight training before progression to the addition of external resistance will vary by individual progress.

• Bodyweight exercises can be increased in difficulty to help improve relative body strength.

• The greater an athlete’s relative body strength, the greater the potential for higher levels of absolute strength.

BODYWEIGHT TEMPLATE

Dynamic Warm UpAlways done first at the beginning of the Workout

Choose 5 – 10 MovementsEach movement should be 10 – 30 yards in length

Use both Linear and Lateral Movements within the Warm UpMake sure each Lateral Movement is done to the left and the right

The Warm Up should Last 8 to 15 Minutes

Running Mechanics/Speed Development/Foot Quickness DrillsFor Foot Quickness Drills use 4 – 8 different Movements

Foot Quickness Drills can be trained at any time during the WorkoutWork Running Mechanics First before Speed DevelopmentKeep Volume Low/Intensity High for Speed Development

Use Proper Work to Rest Ratios for Linear/Lateral Speed DevelopmentYou want full recovery between every rep during Speed Development

BODYWEIGHT TEMPLATEPower Development

Use Lower Body and Upper Body MovementsUse Proper Progressions from Low Intensity to High Intensity Movements

Do 1 or 2 Exercises per Workout (Ex. = 1 upper body, 1 lower body)3 sets of 5 reps per Movement (keep the reps at 5 or lower per set)

2 to 3 minutes rest between each set (complete recovery)Focus on Technique and Speed of Movement with each Drill used.

When using a med ball, use a lighter ball to emphasize speed of movement

Torso TrainingTorso Movements should be done both Standing and Seated

Standing Choose 3 or 4 different movements that work different planes of motionSeated Choose 4 or 5 different movements that work different planes of motion

Start with the most basic movements before moving to more complex movementsBegin with Low Volume and gradually add volume to each movement

Begin with bodyweight before adding resistance (med balls)

Strength DevelopmentBegin with Bodyweight Movements before Adding ResistanceUse Medicine Balls or Manual Resistance for Added Resistance

Perfect Bodyweight Technique before Adding Additional ResistanceUse 2 or 3 Movements for the Lower Body and 2 or 3 Movements for the Upper Body

Use 2 or 3 sets per Movement with 8 to 15 reps per setAlways begin with the most basic before progressing to more difficult Movements

Warm UpStride 30 yards x 2

Backwards Stride 20 yards x 2Lunge Walk x 10 yards x 2

High Knee Walk and Grab x 10 yards x 1Leg Swings x 10 yards x 1

Squat Shuffle x 10 yards x 2High Knee Run x 20 yards x 1

Heel Ups x 20 yards x 1Side Shuffle 20 yards x 2

Carioca 20 yards x 2Stride x 30 yards x 2

Running Mechanics/Speed DevelopmentSeated Fast Arms 3 sets x 30 seconds each set

Standing Start 10 yard sprints (4 Sprints w/1:00 – 1:30 rest between reps)

Standing Start 20 yard sprints (4 Sprints w/ 1:00 – 1:30 rest between reps)

Power DevelopmentStanding Long Jumps 3 sets x 5 jumps1:00 to 2:00 minute rest between sets

Bodyweight Workout Examples

TorsoStanding w/Med Ball

Giant Circles x 10 each wayWood Choppers x 10

Russian Twist x 10 each waySeated w/Med Ball

Flat Foot Sit Ups x 20Side to Side Taps x 10 each side

Superman x 10Lying Side Hip Thrusts x 10 each side

Front Plank x 30 seconds

Strength TrainingBodyweight Squats 3 sets x 15 reps

Push Ups 3 sets x 10 - 20 repsMed Ball Overhead Press 3 sets x 15 reps

Pull Ups (overhand grip) 3 sets x 5 reps (if pull up bar is available)

*1 minute rest between all sets

ATHLETIC BASED TRAINING

Establish the Goals of Your Strength & Conditioning Program

Work

Team Building

Decrease the Risk of Injury

Development of the Athlete

ATHLETIC BASED TRAINING

Components of Athlete Based Training

Free Weight Dominated ApproachGround Based MovementsThree Dimensional MovementsExplosive TrainingProgressive OverloadPeriodizationSpecificity of Conditioning Interval Training

ATHLETIC BASED TRAINING

PROGRAM DESIGN TOP TO BOTTOM

A) General Warm Up/Mobility WorkB) Torso TrainingC) Specific Warm UpD) Olympic/Explosive MovementsE) Multi-Joint Strength MovementsF) Unilateral Lower/Upper Body MovementsG) Make sure you have equal volume for

Pressing/Pulling Movements as well as for Hip/Leg Push Movements and Hip Ext. Movements.

H) Pre-habilitation Movements

PRE-TRAINING

GENERAL WARM UP: The general warm up must involve as many large muscles and joints

as possible. It should stimulate your blood flow, raise the temperature of deep muscle tissue,

and loosen supportive tissue in your joints. The general warm up will improve your focus and

performance during training, as well as prevent injury.

•JUMP ROPE – Two Feet, One Foot, Alternating Feet, etc. All done for time, 30 – 60 sec.

each. Use different drills that total 3 to 5 minutes for time.

•SPEED LADDERS – Linear, Lateral - Two Feet, One Foot, Hops etc. Two reps of each

movement. Choose five to ten different movements for a warm-up.

•HURDLE MOBILITY – Use Five or Six Hurdles for mobility drills, choose three to five

different movements, go through each movement twice. Over; Over and Under; etc.

•MEDICINE BALL – Use Medicine ball as warm-up and/or for Torso Training.

For Warm Up: Use Med Ball in a Dynamic manner. Giant Circles, Good Mornings,

Russian Twist, Squats, Overhead Side Bends, Overhead Squats, Lunges, ect. Medicine Ball

Warm-up is great because it also incorporates the upper body.

•DYNAMIC MOVEMENT – This will depend on space available and size of group. Dynamic

Movement through a full range of motion, can be done standing in a stationary space using

dynamic movements such as spiderman, iron cross, stationary lunges, leg swings, pogo

jumps, straight leg lifts, (Stationary Dynamic Drills).

Torso Training

•Strengthening the torso is paramount in improving physical performance.

•Developing a strong torso prevents injuries, increases body control and enhances execution of core lifting exercises, thus improving performance during competition.

•We include a comprehensive torso program that addresses five dimensions of movement on a daily basis.

5Dimensions of Torso Movement•Flexion, Extension, Lateral Flexion, Rotation and Stabilization.

SPECIFIC WARM UP: “The second portion of the warm up, is often overlooked despite its immediate benefit to your physical training. Specific warm up resembles the training activity, and is sometimes called preliminary practice. This preliminary practice conditions your muscles so they work in an appropriate fashion and at an appropriate time. During specific warm-up, you are reviewing the sensory cues which activate complex coordination of muscles and joints. The more complex the movement you wish to practice, the greater the benefit from specific warm-up”. Vern Gambetta

Olympic/Explosive Movements First

-High CNS involvement, Highly technical.

-Olympic Lifting is a functional training method that develops power and athleticism in athletes.

If you can’t teach/don’t want to use Olympic Movements, use Medicine Ball throws and Explosive Jumps in place of/in addition to Olympic Movements for your Explosive development.

Ground Based/Multi-Joint Strength Movements

Movements that are performed with the athlete’s feet on the ground are more productive than movements performed while sitting or lying down.

-Training with your feet on the ground requires the athlete to stabilize their own body structure which in turn increases proprioception and strengthens stabilization muscles reducing the risk of injury.

-Movements that work more than one joint at a time are the most productive for athletes.

-Athletic skills require multiple joint actions timed in the proper neuromuscular recruitment patterns.

Unilateral Lower Body Strength Movements

-Single Leg Strength Development is one of the most important factors to improving athletic performance and injury prevention.

-Double Leg Strength does not translate into single leg strength if the athlete is untrained in single leg strength movements.

-Single Leg Movements force gluteus muscles and pelvic stabilizers to work independently compared to a double leg movement.

Single Leg Strength Progression

Split Squat Single Leg Bench Squat Single Leg Squat

Always start with the most stable single leg movements before progressing to more advanced unstable movements.

Prehab/Rehab Work (Pre or Post Work)

-Focus on individual athlete’s needs

-Each athlete will have different needs that have to be addressed due to past/present injuries/overuse.

Ankle, Knee, Hip, Pelvic, Low Back, Extra Torso

work, Shoulder, Elbow, Wrist, Flexibility

-Find what each athlete needs and set up the Prehab/Rehab program to meet those needs.

-Example: Thrower’s Program Post Lift/Post Throwing.

Prehab/Restoration

4 Day Training Template (Off-Season)

DAY 1 DAY 2 DAY 3 DAY 4

Explosive

Movement

Explosive

Movement

Explosive

Movement

Explosive

Movement

Pair 1 Pair 1 Pair 1 Pair 1

Double Leg

Push

Horizontal Press Double Leg

Push Variation

Horizontal Press

Variation

Vertical Pull Straight Leg

Hip Extension

Vertical Pull

Variation

Straight Leg

Hip Extension

Pair 2 Pair 2 Pair 2 Pair 2

Single Leg

Push

Vertical Press Single Leg

Push

Vertical Press

Variation

Horizontal Pull Bent Leg

Hip Extension

Horizontal Pull Bent Leg

Hip Extension

3 Day Training Template (Off-Season)

DAY 1 DAY 2 DAY 3

Explosive

Movement

Explosive

Movement

Explosive

Movement

Pair 1 Pair 1 Pair 1

Double Leg

Push

Horizontal Press Double/Single Leg

Push Variation

Vertical Pull Straight Leg

Hip Extension

Vertical/Horizontal

Pull Variation

Pair 2 Pair 2 Pair 2

Single Leg

Push

Vertical Press Horizontal/Vertical

Press

Horizontal Pull Bent Leg

Hip Extension

Straight/Bent Leg

Hip Extension

2 Day Training Template (In-Season)

DAY 1 DAY 2

Explosive

Movement

Explosive

Movement

Pair 1 Pair 1

Double Leg

Push

Horizontal Press

Vertical Pull Straight Leg

Hip Extension

Pair 2 Pair 2

Vertical Press Single Leg

Push

Bent Leg

Hip Extension

Horizontal Pull

Sample 4 Day Training Template

Monday Tuesday Thursday Friday

Hang Snatch Hang Clean Front Push Press Hang Clean

& Jerk

Pair 1 Pair 1 Pair 1 Pair 1

Back Squat Bench Press Dead Lift Bar Incline Bench

Press

Pull Ups

(overhand grip)

Clean Grip RDL Chin Ups

(underhand grip)

Pause Back

Extensions

Pair 2 Pair 2 Pair 2 Pair 2

DB Split Squat Bar Overhead

Press

DB Step Ups DB Alt.

Overhead Press

One Arm DB Row Glute-Ham Raise Barbell B.O. Row

(overhand grip)

Stability Ball

Hip Ext. & Curl

Pay Attention to the Process &

Time

Thank You.mdurand@seaprep.org