S&C Club Curriculum Mission Statement: To encourage and enhance the education of Iowa State University students on Strength

and Conditioning while promoting leadership and personal development through outside readings, assignments and sharing/ expanding each other’s knowledge in round table discussions. Wk 1: Intro Who/ what motivates you to be in S&C Why and what you want to get out of S&C Purpose of S&C- positive impact student athletes life, prevent injury, physical prep for sport-enhance performance Mobility/Progressions Always quality over quantity Correct technique and motor patter is key Not all athletes are the same: some built to FS, low bar, High Bar OH press, Not OH press Teach body awareness, proprioception/kinesthesis Reasons to squat to parallel Posterior chain development- spinal erectors, glutes, hamstrings Develop and asses flexibility Knee stability-hips, glutes, ext rotators- ACL in female athletes #1 Developer of lean body mass Safety- ensure loads you and your spine can handle WK 2- Squat ID Weak Points 1. Problem (P) – The bar feels heavy out of the power rack. Weak Point (WP) – abdominals, hip flexors Coaching Point (CP) #1 – Contract shoulder blades, flex, and arch back out of rack, requires a static contraction to maintain arch. CP #2 – Create a neutral spine position, push out against belt. 2. P – Butt sits straight down, “Olympic style” WP – Incorrect technique, hamstrings CP #1 – Push butt back, “sprinter style”, to incorporate posterior chain (spinal erectors, glutes, hamstrings) thereby activating stretch reflex. CP #2 – Perfect posture maintains the greatest mechanical advantage. 3. P – Knees buckle in WP – Hips, glutes, external rotators CP – Spread the floor by pushing out over the sides of your shoes. 4. P – Fall forward WP – Low back, abs CP #1 – Lead up out of hole with a spread, high chest CP #2 – Push up with arms by keeping elbows positioned perpendicular under bar, letting the elbows

Feet on floor not bench/ floating Bum on Bench Elbows Tucked. drive upper back into bench upon concentric contraction 2. bar too heavy CP – Not sitting back far enough to fully activate stretch reflex. 6. nobody fails off of the chest CP #1 – Lower the bar with your back. “springboard effect”. CP #3 – Do not squat into mirror. requires a static contraction to maintain. P – Weak off of chest WP – Bar too heavy. P – Bar feels heavy or unstable WP – Lats. P – Stuck ½ – ¾ up WP – Hips. arch upper back by contracting shoulder blades . posterior deltoids.Drive through heels. P – Butt rises from bench WP – Incorrect technique. straighten legs or drive with heels CP #2 – Do not arch low back. rotator cuff CP – Contract shoulder blades.Big air into belly before eccentric portion 1. prolong rate of force production Wk 3 Bench Press/Deadlift Bench. causes instability regulated by visual feedback 5. P – Pressing into the J-hooks WP – Triceps CP #1 – The shortest path between 2 points is a straight line. knees up. maintain a straight bar path CP #2 – Do not push into bar. glutes CP – Develop accelerative strength. bench too low CP #1 – Maintain correct posture. Wrists straight. prolong rate of force production 3. create separation CP #3 – keeping the elbows positioned perpendicular under the bar maintains the greatest mechanical advantage. external rotators.Spread the bar.Set Up Shoulder blades. bar too heavy.squeeze together Dig Traps into bench Arc BackFoot Position/ Leg drive. P – Stuck out of hole (bottom position) WP – Incorrect technique. any rotation outwards transfers the load to the shoulder capsule 5. P – Stuck ½ way up WP – Triceps CP #1 – Spread the bar with your grip. press yourself away from bar. Wrist over elbow Hit same spot on chest every time Breathing. activate stretch reflex CP #2 – Develop accelerative strength.rotate up and back causes the wrists to roll the bar high. any rotation outwards transfers the load to the shoulder capsule 4. activate medial head of triceps CP #2 – Keep elbows positioned perpendicular under bar.

absorption of kinetic force w/in muscle/tendon Store elastic nrg for concentric phase Lrgly dictated by stretch/GTO reflex.pull self-down into position. MU recruitment.bar tight to shins-pull bar up shins Lats/back tight-chest up. toes slightly out Hands just outside shoulder width/outside legs Take slack out of bar.Shoulder width.Burn out Stretch Reflex. GTO-neuromuscular inhibitors Train eccentrically.muscle spindles-neuromuscular stimulators.drive head and chest back Wk 5: Talk about Olympic lifts/ med balls/ plyos Pro and cons of each CNS.Drop genitals on top of bar Hands.keep back tight. P – Head rises with eccentric lowering WP – Incorrect technique CP #1 – Maintain correct posture.arch back Shoulders above or behind bar Push through the floor-Drive through heel& head back.hips back/drop bum. w/ muscle produce explosive/dynamic mvmt Stretch Shortening Cycle. rate coding Plyos is jump training.one motion Shins perpendicular to floor.6.chest up Should feel lots of tension build throughout body Pull back on bar. keep head down with chin tucked CP #2 – Concaving chest causes an increased distance for the bar to travel Wk 4: Deadlift Set Up Conventional: Set Stance-narrow-shoulder width. jump training is not plyos Oly Pros Oly Cons High MU recruitment-Increase RFD CNS intensive-can compete with anaerobic training(F&V Curve) Teach body control(proprioception) Technique breakdowns Triple extension Hard on the body Teach quick Ecc with catch Not quick enough for peaking-speed strength not exp Absolute strength-tech goes down Absolute strength Total Body Variations get away from point of the lift .bar path straight up and back Big air into belly Sumo: Wide stance-spread the floor Shins against bar Flare knees out-push on outside of shoes Drop straight down.

snatch from floor Widest grip possible. Drive through heels. high pull. knees Wk 6: Teach Olympic lifts/MB Throws/ Plyos Clean: heavier more speed and absolute strength Progression: power shrug.Stretch Reflex. hang snatch. snatch power shrug. snatch high pull. stretch reflex Can be used for peaking Triple Extension Progression-SL both Explosive Strength Conditioning work Strengthen ligaments Post activation potentiation Variations Doesn’t make the athlete Time consuming to teach-progression(always exception) Limited use to sports MB Con CNS intensive-compete on F&V Curve Technique can fail-use arms too much Athletes perception of MB work Plyo Con CNS intensive Injury. pull from floor Similar to deadlift set up Chest up.ankles. SSC.ankles. Drag up shins Pull bar slow to about knees. knees and hips Drive head and chest back Drive elbows up high and punch through Catch bar on shoulderswhere bar would be for front squat Elbows up high Snatch: lighter weight more explosive Progression: snatch grip rdl. hang clean.when standing bar should line up with crease in hips .shoulders back and tight. Hips back Shins perpendicular to floor.hit knees pull fast as can and DRIVE HIPS Forward Triple extension. SSC Flexibility Posterior development Absorption of force MB Pro Activate CNS Easier to Teach-triple extension Minimum equipment/cheap Less chance injury Easier on the body More Variation Speed and Explosive strength Total Body Plyo Pro Increase RFD.

knees. Drive through heels. hips Plyos.don’t throw with arms/low back Sit back with bum and hips Extend and drive hips forward Keep Chest up Arm drive Drive through big toe Triple Ext. Drag up shins Pull bar slow to about knees.most of the time Rest periods Knowing the sport Developing Speed High Low Linear/Lateral PAL Speed Mechanics Wk 8: Functional movement screening/ functional training/crossfit and other fads Pro/cons Crossfit just a non-structured concurrent system What is “Functional” Proper techniques of main movements are functional/corrective movements .pull self-back into position for next jump Wk 7: Conditioning/Bioenergetics/ classification of athletes Maximal output vs optimal output Jogging is useless.hit knees pull fast as can and DRIVE HIPS Forward Triple extension. hips back Shins perpendicular to floor. hips Drive head and chest back Lock arms/ shoulders in a stead position. minimize ground contact time.Chest out. hips and bum back Extend and drive hips forward Arm drive-cheek to cheek Drive through big toe Triple extension: ankles. knees. knees.reach to sky/ pre-stretch Drop down quick.squeeze shoulders back and tight.Be legs and hip dominant.ankles. hips Jump training/ Plyos.Catch bar overhead OH Squat position Med Ball.ankles.Shock training/AFSM/Continuous jumping.

growth hormone. biomechanics of sport. speed of sport.block vs conjugateSequence of lifts Number of lifts Prilipin’s Chart Efficiency CNS. bioenergetics of sport. cortisol. epi.Burn out regenerative techniques Wk 11: Nutrition/ supplements/Sleep NCAA regulations Hormones. igf. glucagon.insulin. injuries/weak points. nor-epi .Wk 9: Science behind Strength and Conditioning Start reading Science and practice Peaking. power output of athletes-bioenergetics of athlete.knowing aspects of sport and athlete Training age of athletes. myostatin Anabolic. Wk 10: programming. catabolic states .