WATCH: Justus Galac SPS Presentation — Strength and Conditioning Drills and Techniques for Large Groups

TAGS: large group conditioning, large group strength group, pre-workout preparation, Head Strength Coach of the New York Jets, strength and conditioning program, Justus Galac, RPR, field performance, agility drills

Two segments into his 2017 elitefts SPS Presentation, Justus Galac, Head Strength Coach of the New York Jets, has discussed the goals of a strength and conditioning program and the training considerations vital to success in the off-season, during training camp, and during the competitive season. Moving into the finer details of the training layout, in this video Galac outlines the pre-workout preparation he uses for his team and the techniques and drills he uses to coach such a large group.

He begins by sharing the pre-workout mobility and stabilization activities he uses to help his athletes prepare for the training session — including the new use of Reflexive Performance Reset (RPR). This also includes self-myofascial release and the use of various band walks, which are changed each session. As a point to coaching, Galac points out that athletes often find this type of work uninteresting and don't work hard at it. It is your responsibility to connect this work to their performance on the field. For instance, a lunge and reach is very similar to laying out to catch a pass. If you show the athletes the connection, they are much more likely to work hard for it.


WATCH: Justus Galac SPS Presentation — Off-Season, Training Camp, and In-Season Training Considerations


Moving to the topic of strength, Galac walks through the methods he uses for neck, grip, shoulders, ankles, and vertical core. The highlights of how he accomplishes this includes band shoulder work and medicine ball slams. From strength, the focus is then the central nervous system. To prepare the central nervous system, Galac uses a "load 2 explode" series that involves jumping, dive drills, and speed ladders. He also explains how to set up agility drills when you're training a large group and gives examples of drills that also help develop teamwork. This ties into the team conditioning drills, which are also designed to both improve conditioning and build team unity. Designing these exercises, such as Prowler pushes and 5-10-5s, to be competitive is something Galac believes is great for the team.

Galac then moves to discuss training inside the weight room, particularly when coaching large groups. His first piece of advice is to never assume anything, no matter what you believe the lifter's experience level is. Always assume you have to explain every important detail of the training. In particular, Galac says to focus on teaching the use of clips (bar collars), the 315 and flip, and good spotting for both the squat and bench press.

By the minute:

  • (0:25) Pre-workout mobility and stabilization
  • (3:12) Self-myofascial release, band walks, and sport transfer
  • (4:52) Being clear with commands, ankle mobility, and lunge and reach
  • (6:22) Strength: Neck, grip, shoulders, ankles, and vertical core
  • (7:20) Central Nervous System: Load-explode, dots, ladders, jump rope
  • (9:15) Agility drills with a large group
  • (10:35) Speed drills with a large group
  • (13:23) Team conditioning drills
  • (14:35) Coaching large groups in the weight room
  • (19:11) Tempo bench and squat

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