Coach J's Strength and Conditioning Program

"Compete" Compete every second of every lift on every set for an entire workout and then leave the weight room with no regrets GENERAL INFORMATION Design The Strength and Conditioning Program design centers around: 1) MOVEMENT- to develop athletes with speed, quickness, and agility. This will be achieved through: a) Olympic Lifts; b) Plyometrics; c) Hip Flexibility; d) Dots and Cone Drills for foot quickness. 2) JACKET TEMPO-An intense level should be the first thing you notice when you enter the Tiger weight room, there is no sitting down, as the team moves through each exercise with coach led counts and instructions. The goal is to create 2 / 3 / 4 guys, 200 lb clean, 300 lb bench, 400 lb squat. 3 ) CORE- A strong, stabilizing core is necessary to transfer strength from the weight room to the field. Strategy The strategy is to implement three mini-cycles that last four weeks each and constitute a cycle. At the end of the cycle the players are tested to determine their improvement. The three mini-cycles are: 1) Phase I- the endurance phase (foundation); 2) Phase II- the basic strength phase (building); 3) Phase III- the peaking phase (maximum strength). Individual Objectives for Off Season The objectives of the strength and conditioning program are: 1) to increase the player's size;

2) to increase the player's strength; 3) to increase the player's speed; 4) to increase the player's stamina; 5) to increase the player's knowledge of nutrition; 6) to increase the player's confidence; and, 7) to prevent injuries. Team Off Season Objectives: The Off Season Objectives are: 1) Mental Toughness; 2) Physical Strength and Quickness; 3) Intensity; 4) Unity. Basic Lifts The core lifts are: 1) Bench; 2) Power Clean; 3) Incline; 4) Split Jerk; and, 5) Front Squat. The auxiliary lifts are: 1) Close Grip Snatch; 2) Clean Pull; 3) RDL;

4) Shoulder / Tricep Circuit; 5) Back / Bicep Circuit; 6) Good Morning; 7) Single Leg Squat; 8) Tricep Circuit; 9) Alternating DB Incline; 10) Explosive Plyo Step-ups; 11) Bent Over Rows; 12) Pull Ups. Lifting Techniques and Explanations Power Clean

Squat

Bench Workout # 1

3 Consecutive sets till failure with 30 second rest intervals and a push up till failure set at the end. Use 3 weights from heavy to light, make sure that you can do the first weight at least 3 times. Example: 185, 135, 95 or 225, 185, 135 or 135, 115, 95 Bench Workout # 2 Strength Workout: 1 X 12 1 X 10 1X8 1X6 1X4 Take weight off each set, the goal is to complete all the reps. 90 Second rest between sets Tricep Circuit Skull Crusher 10 times, Close Grip Bench 10 times, Push ups on Medicine Ball 10 times Back / Bicep Circuit Bent Over Rows 10 times, Rear Delt Raises 10 times, Barbell Curls 10 times Shoulder Circuit DB Shoulder Press Seated 10 times, Front Raise and Punch 10 times, Skull Crushers 10 times Clean Pull

Close Grip Snatch

Explosive Plyo Step Ups

Upright Core

Tuck Jumps

Speed and Agility 40 Yard Dash

Pro Agility

Speed Training Drills 1. Flying 30’s a. Build Up for 15 Yards b. 90% Speed for 30 Yards c. Slow Down for 15 yards 2. Cone Acceleration a. 10 yards 60 % b. 70 % for next 10 c. 80 % for next 10 d. 90 % for last 10 yards Speed Training Coaching Points  3 Points of Running Mechanics o Posture

   

 Hips Tall  Torso Upright o Arm Action  Rotate at Should not elbow  Eye to pocket o Leg Action  Toe Up  Over opposite Knee  Strike the Ground Below the hip Speed Work—First Step no false step, shoulders low When training speed, recovery is key—keep them fresh When changing directions never plant your foot, keep your feet moving Your 4.4 40 time is a 4.7 if you don’t run straight lines

Agility Training Coaching Points   When you backpedal, don’t look back or lean back Change of Direction o Lower your center of gravity o Minimize your steps

TESTING Power Tests (1 Rep Max) Power Clean Bench Squat SAQ Tests 40 Yard Dash Pro Agility Shuttle Vertical Jump

Conditioning Program Workout Program

Mile High Conditioning Test

Weight Room Rules Checklist

As a student in the Center High School weight room I need to know, understand, and abide by the following rules: (Please initial each rule) General _____ The number one concern in the weight room is SAFETY. _____ Enter the weight room mentally and physically ready to work. _____ Proper attire must be worn while lifting. _____ There is absolutely no horseplay allowed in the weight room. _____ Return all weights to their proper storage area after use. _____ Be aware of other lifters whom you are around. _____ Always use common sense. If you see potential danger, please report it. _____ No equipment is allowed outside of the weight room _____ Use appropriate language in the weightroom Technique _____Breathe in and out on each repetition. _____ Never bounce, jerk the weight, or arch your back while lifting. _____ Only use the amount of weight you are prepared to lift properly. _____ Never attempt “one shot lifts” you have not trained for. Free weights _____ Use collars on all Olympic bars. _____ Do not drop or throw weights on the floor. _____ Unload bars (evenly) when you are finished with them. _____ Use a spotter with core lifts _____ Never get under the bar without a spotter. _____ When two or more weights equal one weight, change to that higher plate. Spotters _____ Spotters must always have their full attention on the lifter. _____ Be in the ready position to help or free the lifter at any time. _____ Do not allow the bar to tilt as the lifter performs the exercise. _____ Use an over/under grip when spotting the bench press. _____ Help guide the bar on and off the rack. Weight room etiquette _____ No sitting allowed (except while performing certain lifts). _____ Always be ready to help and encourage anyone who may need help. _____ Socializing should be done outside the weight room. _____ Get permission from teacher before leaving the wt. room for any reason. _____ No food or drink is allowed in the weight room.

Center Core Lift Weight Lifting Log
Week 1 3X3 Date 3 3 3+ Total Week 2 5X5 Date Weight 5 5 5 5 5+ Total Week 3 5-4-3-2-1 Date Weight 5 4 3 2 1+ Total Week 4 10-8-6 Date 10 8 6+ Total Total Total Week 4b 10-8-6 Date 10 8 6+ Total Total Week 3b 5-4-3-2-1 Date Weight 5 4 3 2 1+ Total Week 8 10-8-6 Date 10 8 6+ Total Week 2b 5X5 Date Weight 5 5 5 5 5+ Total Week 7 5-4-3-2-1 Date Weight 5 4 3 2 1+ Week 1b 3X3 Date 3 3 3+ Total Week 6 5X5 Date Weight 5 5 5 5 5+ Week 5 3X3 Date 3 3 3+

Bench
Week 5b 3X3 Date

Lifter: __________________________
3 3 3+ Week 9 3X3 Date 3 3 3+ Total 5 5 5 5 5+ Week 10 5X5 Date Weight 5 5 5 5 5+ Total 5 4 3 2 1+ Week 11 5-4-3-2-1 Date Weight 5 4 3 2 1+ Total 10 8 6+ Week 12 10-8-6 Date 10 8 6+ Total Total Total Week 12b 10-8-6 Date 10 8 6+ Total Week 11b 5-4-3-2-1 Date Weight 5 4 3 2 1+ Total Week 10b 5X5 Date Wieght 5 5 5 5 5+ Week 9b 3X3 Date 3 3 3+

Total Week 6b 5X5 Date Weight

Total Week 7b 5-4-3-2-1 Date Weight

Total Week 8b 10-8-6 Date

Total

Center Core Lift Weight Lifting Log
Week 1 3X3 Date 3 3 3+ Total Week 2 5X5 Date Weight 5 5 5 5 5+ Total Week 3 5-4-3-2-1 Date Weight 5 4 3 2 1+ Total Week 4 10-8-6 Date 10 8 6+ Total Total Total Week 4b 10-8-6 Date 10 8 6+ Total Total Week 3b 5-4-3-2-1 Date Weight 5 4 3 2 1+ Total Week 8 10-8-6 Date 10 8 6+ Total Week 2b 5X5 Date Weight 5 5 5 5 5+ Total Week 7 5-4-3-2-1 Date Weight 5 4 3 2 1+ Week 1b 3X3 Date 3 3 3+ Total Week 6 5X5 Date Weight 5 5 5 5 5+ Week 5 3X3 Date 3 3 3+

Squat
Week 5b 3X3 Date

Lifter: __________________________
3 3 3+ Week 9 3X3 Date 3 3 3+ Total 5 5 5 5 5+ Week 10 5X5 Date Weight 5 5 5 5 5+ Total 5 4 3 2 1+ Week 11 5-4-3-2-1 Date Weight 5 4 3 2 1+ Total 10 8 6+ Week 12 10-8-6 Date 10 8 6+ Total Total Total Week 12b 10-8-6 Date 10 8 6+ Total Week 11b 5-4-3-2-1 Date Weight 5 4 3 2 1+ Total Week 10b 5X5 Date Wieght 5 5 5 5 5+ Week 9b 3X3 Date 3 3 3+

Total Week 6b 5X5 Date Weight

Total Week 7b 5-4-3-2-1 Date Weight

Total Week 8b 10-8-6 Date

Total

Center Core Lift Weight Lifting Log
Week 1 3X3 Date 3 3 3+ Total Week 2 5X5 Date Weight 5 5 5 5 5+ Total Week 3 5-4-3-2-1 Date Weight 5 4 3 2 1+ Total Week 4 10-8-6 Date 10 8 6+ Total Total Total Week 4b 10-8-6 Date 10 8 6+ Total Total Week 3b 5-4-3-2-1 Date Weight 5 4 3 2 1+ Total Week 8 10-8-6 Date 10 8 6+ Total Week 2b 5X5 Date Weight 5 5 5 5 5+ Total Week 7 5-4-3-2-1 Date Weight 5 4 3 2 1+ Week 1b 3X3 Date 3 3 3+ Total Week 6 5X5 Date Weight 5 5 5 5 5+ Week 5 3X3 Date 3 3 3+

Incline
Week 5b 3X3 Date

Lifter: __________________________
3 3 3+ Week 9 3X3 Date 3 3 3+ Total 5 5 5 5 5+ Week 10 5X5 Date Weight 5 5 5 5 5+ Total 5 4 3 2 1+ Week 11 5-4-3-2-1 Date Weight 5 4 3 2 1+ Total 10 8 6+ Week 12 10-8-6 Date 10 8 6+ Total Total Total Week 12b 10-8-6 Date 10 8 6+ Total Week 11b 5-4-3-2-1 Date Weight 5 4 3 2 1+ Total Week 10b 5X5 Date Wieght 5 5 5 5 5+ Week 9b 3X3 Date 3 3 3+

Total Week 6b 5X5 Date Weight

Total Week 7b 5-4-3-2-1 Date Weight

Total Week 8b 10-8-6 Date

Total

Center Core Lift Weight Lifting Log
Week 1 3X3 Date 3 3 3+ Total Week 2 5X5 Date Weight 5 5 5 5 5+ Total Week 3 5-4-3-2-1 Date Weight 5 4 3 2 1+ Total Week 4 10-8-6 Date 10 8 6+ Total Total Total Week 4b 10-8-6 Date 10 8 6+ Total Total Week 3b 5-4-3-2-1 Date Weight 5 4 3 2 1+ Total Week 8 10-8-6 Date 10 8 6+ Total Week 2b 5X5 Date Weight 5 5 5 5 5+ Total Week 7 5-4-3-2-1 Date Weight 5 4 3 2 1+ Week 1b 3X3 Date 3 3 3+ Total Week 6 5X5 Date Weight 5 5 5 5 5+ Week 5 3X3 Date 3 3 3+

Power Clean
Week 5b 3X3 Date 3 3 3+ Total Week 6b 5X5 Date Weight 5 5 5 5 5+ Total Week 7b 5-4-3-2-1 Date Weight 5 4 3 2 1+ Total Week 8b 10-8-6 Date 10 8 6+ Total

Lifter: __________________________
Week 9 3X3 Date 3 3 3+ Total Week 10 5X5 Date Weight 5 5 5 5 5+ Total Week 11 5-4-3-2-1 Date Weight 5 4 3 2 1+ Total Week 12 10-8-6 Date 10 8 6+ Total Total Total Week 12b 10-8-6 Date 10 8 6+ Total Week 11b 5-4-3-2-1 Date Weight 5 4 3 2 1+ Total Week 10b 5X5 Date Wieght 5 5 5 5 5+ Week 9b 3X3 Date 3 3 3+

Center Core Lift Weight Lifting Log
Week 1 3X3 Date 3 3 3+ Total Week 2 5X5 Date Weight 5 5 5 5 5+ Total Week 3 5-4-3-2-1 Date Weight 5 4 3 2 1+ Total Week 4 10-8-6 Date 10 8 6+ Total Total Total Week 4b 10-8-6 Date 10 8 6+ Total Total Week 3b 5-4-3-2-1 Date Weight 5 4 3 2 1+ Total Week 8 10-8-6 Date 10 8 6+ Total Week 2b 5X5 Date Weight 5 5 5 5 5+ Total Week 7 5-4-3-2-1 Date Weight 5 4 3 2 1+ Week 1b 3X3 Date 3 3 3+ Total Week 6 5X5 Date Weight 5 5 5 5 5+ Week 5 3X3 Date 3 3 3+

Split Jerk Lifter: __________________________
Week 5b 3X3 Date 3 3 3+ Total Week 6b 5X5 Date Weight 5 5 5 5 5+ Total Week 7b 5-4-3-2-1 Date Weight 5 4 3 2 1+ Total Week 8b 10-8-6 Date 10 8 6+ Total Total Total Week 12 10-8-6 Date 10 8 6+ Total Total Week 11 5-4-3-2-1 Date Weight 5 4 3 2 1+ Total Week 12b 10-8-6 Date 10 8 6+ Total Week 10 5X5 Date Weight 5 5 5 5 5+ Total Week 11b 5-4-3-2-1 Date Weight 5 4 3 2 1+ Week 9 3X3 Date 3 3 3+ Total Week 10b 5X5 Date Wieght 5 5 5 5 5+ Week 9b 3X3 Date 3 3 3+

Center Core Lift Weight Lifting Log
Week 1 3X3 Date 3 3 3+ Total Week 2 5X5 Date Weight 5 5 5 5 5+ Total Week 3 5-4-3-2-1 Date Weight 5 4 3 2 1+ Total Week 4 10-8-6 Date 10 8 6+ Total Total Total Week 4b 10-8-6 Date 10 8 6+ Total Total Week 3b 5-4-3-2-1 Date Weight 5 4 3 2 1+ Total Week 8 10-8-6 Date 10 8 6+ Total Week 2b 5X5 Date Weight 5 5 5 5 5+ Total Week 7 5-4-3-2-1 Date Weight 5 4 3 2 1+ Week 1b 3X3 Date 3 3 3+ Total Week 6 5X5 Date Weight 5 5 5 5 5+ Week 5 3X3 Date 3 3 3+

Front Squat
Week 5b 3X3 Date 3 3 3+ Total Week 6b 5X5 Date Weight 5 5 5 5 5+ Total Week 7b 5-4-3-2-1 Date Weight 5 4 3 2 1+ Total Week 8b 10-8-6 Date 10 8 6+ Total

Lifter: __________________________
Week 9 3X3 Date 3 3 3+ Total Week 10 5X5 Date Weight 5 5 5 5 5+ Total Week 11 5-4-3-2-1 Date Weight 5 4 3 2 1+ Total Week 12 10-8-6 Date 10 8 6+ Total Total Total Week 12b 10-8-6 Date 10 8 6+ Total Week 11b 5-4-3-2-1 Date Weight 5 4 3 2 1+ Total Week 10b 5X5 Date Wieght 5 5 5 5 5+ Week 9b 3X3 Date 3 3 3+

Lift Hip Flexibility Core Plyometrics Core Lift Core Lift Core Compliment Aux. Lift Complex / Explosive Endurance / Core/ Upper Flexibility

Monday Over / Under Warm Up Upright Core Plyo Boxes Bench Workout # 1 Power Clean Lift Card Single Leg Squat 3 X 5 Each Leg Good Mornings 3 X 10 Tricep Circuit 2 Circuits Rollee-Pollee’s Postures

Tuesday Over / Under Warm Up Upright Core Dots Incline Lift Card Squat Lift Card Clean Pulls 3X5 Bent Over Rows 3 X 10 Back / Shoulder 2 Circuits Rollee-Pollee’s Postures

Thursday Over / Under Warm Up Upright Core Tuck Jumps Bench Workout # 2 Power Clean Lift Card RDL 3 X 10 Pull Ups 3 XS 10 Explosive Plyo Step Ups 3 X 10 Rollee-Pollee’s Postures

Friday Over / Under Warm Up Upright Core Pro Agility Split Jerk Lift Card Front Squat Lift Card Close Grip Snatch 3X5 Alternating DB Incline Shoulder / Tricep Circuit 2 Circuits Rollee-Pollee’s Postures