Northern Florida State Clinic
May 10, 2014

Turning Obstacles into Opportunities
This presentation will assist strength & conditioning coaches in developing comprehensive strategies to alleviate logistical obstacles in training large groups of athletes with limited space, equipment, assistants, and budget. Successfully attending to concerns such as scheduling, facility management, drill & exercise selection, program design, teaching progressions, and an
internship program will all be addressed. We will go into detail about making small adjustments that can yield better results and significantly enhance the training program of a greater spectrum of athletes.


Apologies for poor audio

Presentation Outline
WHO AM I TO TELL YOU?
College Strength & Conditioning Coach & Football Coach for 15 years

Could make excuses for:
Facilities
Scheduling
Staffing

Elitefts.com Education Director
What does that mean?

The 4 Rs

Factors of Scheduling
Facility
- Location in reference to fields/ courts/ track
- Equipment Available determines programming
- Who uses the facility (Battling with the Narps)

Coach to Athlete Ratio
- Competency
- Proficiency
- Complexity
- Mastery

Factors of Scheduling (cont.)
Competitive Season Hiearchy
- In-Season, Pre-Season, Off-Season, Post-Season

Practice Training Preference
- Separate from Practice
- Before Practice
- After Practice

Frequency
- Lowest Dose for Optimal Results

STEP 1: DO A NEEDS ANALYSIS
Evaluation of the Sport
- Biomechanics
- - Common motor patterns associated with the sport
- Bioenergetics
- - Predominant Energy system for the sport

Assessment of the Athletes
- Training age vs. Chronological Age vs. Biological Age
- Injury History
- Prior Sports played
- - Compensation patterns
- - - Muscular imbalances

STEP 2: CHOOSE EXERCISE CATEGORIES
Total Body
- 3XT
- Rotational
- Speed
- COD

Lower Body
- Horizontal Push
- Horizontal Pull
- Vertical Push
- Vertical Pull

Upper Body
- Double Leg Push
- Double Leg Pull
- Single Leg Push
- Single Leg Pull

STEP 3: CREATE AN EXERCISE POOL
Exercise Category
- Double Leg Push

Exercise
- DB Goblet Squat
- Front Squat
- Box Squat

Type of Periodization – Linear vs. Non-Linear?
How many exercises for each category?
What particular exercises to choose from?
When to incorporate each particular exercise in the cycle?

STEP 4: LENGTH OF CYCLE
7 Week Cycle
- Base
- Load
- De-Load
- Load
- De-Load
- Test

6 Week Cycle
- Base
- Load
- De-Load
- Base
- Load
- De-Load
- Test

STEP 5: ASSIGN EXERCISE TO LOAD OR PERCENT TO WEEK
THE 2 DAY SPLIT

DAY 1
Snatch
Overhead Press
Squat
Jumps
Sprints
SL RDL/ GHR
Row

DAY 2
Clean
RDL/ DL
COD
Bench Press
Rotational Power
Chin-Up
Split Squat/ Lunge

THE 3 DAY SPLIT
DAY 1
Snatch
Squat
Sprints
Row

DAY 2
Press
Pull
Agilities
Lunge

DAY 3
Clean
Jumps
Bench
Chin

THE 3 DAY SPLIT: Opt #2
DAY 1
Hops
Jumps
COD
Sprints
Conditioning

DAY 2
Snatch
OHP
Squat
SL RDL/ GHR
Row

DAY 3
Clean
RDL/ DL
Bench Press
Chin-Up
Split Squat/ Lunge

THE 4 DAY SPLIT
DAY 1
Clean
Sprints
Pulls
GHR

DAY 2
Snatch
Bench
Chin
Tempos

DAY 3
Throw
Press
Row
Prowlers

DAY 4
Snatch
Bench
Chin
Tempos

Strategies for Exercise Density
Complexes & Coupling
- Reactive, Mobility, or Stability after Strength

Exercise Selection
- Elicit best training adaptation w/ least amount of time

Exercise Variations
- Must address technique discrepancy or muscular imbalance
- Different Movement w/ Similar Biomechanical Positions
- - Too Similar may actually inhibit skill acquisition

TRAINING SESSION
Movement Prep
Soft Tissue
Dynamic Warm-Up
Mobility
Pre-Hab

REACTIVE METHOD

EQUIPMENT BASED SESSIONS
Barbell 1
Snatch
Jerk
Squat
GHR
Strap Row

Barbell 2
Clean
RDL
Bench
Chins
Split Sqaut/ Lunge

EQUIPMENT BASED SESSIONS (cont.)
Dumbbell
1 Arm DB Snatch
1 Arm DB Push Press
Goblet Squat
1 Arm DB Row
1 Arm DB RDL

Kettlebell
Swing
RDL
Push-Up
1 Arm KB Row
Goblet Reverse Lunge

EQUIPMENT BASED SESSIONS (cont.)
Landmine
Barbell Rotation
Half Kneeling Press
Goblet Squat
Meadows Row
1 Arm SL DL

Set-Up for Olympic DB or KB Exercise

COMMITMENTS
Equipment Based
Address Specific Weak points
Position or Sports Specific
Non-quantifiable
Can be competitive

Speed Training
Linear Speed Mechanics
PAL Concept
Posture
Arm Action
Standing Arm Swings (not sitting)
Leg Action
Frontside Mechanics
Backside Mechanics
All Components
Wall Drills
Resisted A-Skips

Speed Training
Testing
Competitive Speed Groups
Multiple Starts
Keep records
Monitor volume (200 total yards)
Auto-regulate

Competitive Speed Groups Set-Up
Competitive Speed Group Leap Frog within Groups
Next Sprint Reposition Leap Frog within Groups
Competitive Speed Groups Switch Lines

Agility Training
4-Cone Drill Set-Up
4-Cone Drill Set-Up
4-Cone Drill Set-Up
Specific Shuttle Protocol Ladder Shuttles
Specific Shuttle Protocol Pro-Agility Shuttles
Agility Drill Pool
4 Cone Drills
Figure 8
Triangle
L
Shuttle L (3-Cone)
A
N
Reverse N
* Add shuffle/

Ladder Shuttles
*(back to start line)
15yd = 5(5)5
20yd = 5(5)10
20yd = 10(5)5
25yd = 10(5)10
30yd = 10(10)10
35yd = 10(10)15
35yd = 15(10)10
40yd = 15(10)15

THE 5 Es

4 ATTITUDE CHECKS
PROCESS OVER OUTCOME
CHANGE "HAVE TO" INTO "GET TO"
FUNCTION OVER FEELINGS
COMPARED TO WHAT?

References
Athletic Development: The Art & Science of Functional Sports Conditioning. Vern Gambetta. Human Kinetics. 2006.
The Coach’s Strength Training Playbook. Joe Kenn. Coaches Choice. 2003
Essentials of Strength and Conditioning. Thomas R. Baechle & Roger W. Earle. Human Kinietics. 2008
Optimizing Strength Training: Designing Nonlinear Periodization Workouts. William J. Kraemer & Steven J. Fleck. Human Kinetics. 2007
Starting Strength: A Simple and Practical Guide for Coaching Beginners. Mark Rippetoe & Lon Kilgore. The Aasgaard Company. 2005.
Practical Programming for Strength Training. Mark Rippetoe & Lon Kilgore. The Aasgaard Company. 2006.
Supertraining. Mel C. Siff. 2000.
High/ Low Sequences of Programming and Organizing Training. James Smith. Power Development Inc. 2005.
Speed Training Considerations for Non-Track Athletes: The Development of Speed Throughout the Annual Plan. James Smith. Power Development Inc. 2006.
Special Strength Training: A Practical Manual for Coaches. Yuri V. Verkoshansky. Translated by Michael Yessis. Ultimate Athlete Concepts. 2006.
Science and Practice of Strength Training (2nd Edition). Vladimir M. Zatsiorsky & William J. Kraemer. Human Kinetics. 2006.

Thank You!
Tom Palumbo
The NSCA
Dave Tate
My former staff
My family