Training System For Enhancing Athletic Performance Al Vermeil

CLINIC
1. THE PROPER TRAINING METHODS, EXERCISES AND THE SCIENTIFIC RATIONAL FOR USING 1 HOUR & 1/2
2. THE TESTING, EVALUATION, INJURY PREVENTION 3 HOUR
DEMO WITH ATHLETES.
3. PLANNING A TRAINING PROGRAM AND APPLYING IT TO ALL SPORTS 3 HOUR
4. WORK CAPACITY GUIDELINES 1 HOUR 1/2
5. STRENGTH TRAINING GUIDELINES 1 HOUR 1/2
TEACHING PROGRESSION AND TECHNIQUE FOR OLYMPIC LIFTS
6. POWER CLEAN 30 MINS
7. POWER SNATCH 40 MINS
8. PUSH PRESS 15 MINS
9. PUSH JERK 15 MINS
10. ASSISTANCE DRILLS FOR OLYMPIC LIFTS 15 MINS
11. INCREASING FUNCTIONAL MUSCLE MASS 30 MINS
12. SPEED/STRENGTH TRAINING GUIDELINES 1 HOUR 1/2
13. SPEED TRAINING GUIDELINES 1 HOUR
IMPROVING QUICKNESS & BASKETBALL SPECIFIC CONDITIONING
14. TRAINING THE POWER FORWARD AND CENTER 45 MINS
15. TRAINING THE SMALL FORWARD & GUARDS 45 MINS
16.TRAINING THE SMALL FORWARD
17. TRAINING THE LINEMEN 45 MINS
18. TRAINING THE FOOTBALL RECEIVERS & DEFENSIVE BACK 45 MINS
19. TRAINING THE LB, TE, RB, FS 30 MINS
20. TRAINING THE OLDER PLAYER 30 MINS
21. ADAPTING THE PROGRAM TO THE UN-EXPLOSIVE PLAYER 45 MINS
22. PRESEASON-INSEASON (GAME DAY TRAINING) 1 HOUR
23. RECOVERY 30 MIN
24. NUTRITION
VERMEIL’S SPORTS AND FITNESS
TRAINING SYSTEM FOR ENHANCING ATHLETIC
PERFORMANCE
BY
AL VERMEIL, ERIK HELLAND AND MIKE GATTONE
COPYRIGHT © 1999 BY VERMEIL’S SPORTS AND
FITNESS
NO PART OF THIS MATERIAL MAY BE REPRODUCED WITHOUT EXPRESSED WRITTEN

CONSENT OF AL VERMEIL AND VERMEIL SPORTS AND FITNESS, INC.
I want to thank the following people for sharing their knowledge and experience with us. Their help has
been invaluable in developing a better understanding of the training process.
Al Vermeil
We have not only read the articles authored by the people listed below but we have the opportunity to
meet and discuss their various specialties with all of the them.
SPORTS MEDICINE
George Aaron R.P.T., Mark Archambault R.P.T., Bob Baker R.P.T., Julie Bruns R.P.T., Paul Chek N.M.T.,
John Christen R.P.T., Gene Coleman A.T.C., Don Chu Ph.D., A.T.C., R.P.T. & C.S.C.S., Pete Egoscue, Mary
Evans R.P.T. Bud Ferrante R.P.T. O.C.S., Jeni Hartmen R.P.T., Paul Hodges R.P.T, Paul Kirwan, R.P.T, Frank
Lagattuta, M.D. Greg E. Lutz, M.D., John Mederios R.P.T., Don Miller R.P.T. & C.S.C.S., Michele
Montgomery N.M.T., Stuart McGill Ph.D, Doug Nelson N.M.T., Mike Palmeri R.P.T., Robert Panariello
R.P.T., A.T.C., C.S.C.S., Dan Regan A.T.C., Robert Shadel M.D., Robert Schaefer A.T.C., Ron Schenk R.P.T.,
Richard S. Sherman M.D., Kevin Sims. R.P.T. Richard Steadman M.D., Becky Schultz R.P.T., Michael Stuart
M.D., Fred Tedeschi A.T.C., Dan Wathen, A.T.C. & C.S.C.S., and Jim Warton.
STRENGTH TRAINING
Dragomir Cioroslan, Bud Charniga, Geo Dunn, Oleg Dvinskovich, Frank Eksten, Mike Gattone, Galen Hatch,
Bob Hise Sr., Steve Javorek, Russ Knipp, Al Miller, Carl Miller, Charles Poliquin, Angel Spassov, Jim
Schmitz, Dick Smith, Lee Shorter, Yuri Vardanyan, Craig White, and Wayne Wilson.
JUMP/PLYOMETRIC AND SPEED TRAINING
Carmelo Bosco, Frank Costello, Don Chu, Charlie Francis, Vern Gambetta, Jimmy Pedemonte, Remi
Korchemny, Victor Lopez, Gene Noonan, Loren Seagrave, Pat Reid, Ben Tabachnik, Carlo Vitori and Gary
Winckler
SPORTS SCIENTIST
Carmelo Bosco Ph.D., Thomas D. Fahey, Andrew Fry Ph.D., John Garhammer Ph.D., Keijo Hakkinen Ph.D.,
Gary Hunter Ph. D., Robert Newton Ph D., Mel Siff Ph.D., Mike Stone Ph.D., Tihanyi Jozef Ph.D., Yuri
Verkhoshansky Ph.D., Valdimar Zatsorsky Ph.D.
A special thanks to Mr. Bill Wood who had such a positive influence on my brothers Dick and Stan as
their high school football coach, and for giving me my first weight training program in 1959. This
program gave me the opportunity to become strong enough and big enough to play major college football
and helped lead me to a career as a coach. To Coach Wood I will always be grateful.
Coaching my son Lance was the single greatest learning experience of my coaching career. He was a
talented athlete who excelled at sprinting and Olympic Weight Lifting. This experience gave me a better
understanding of how speed and strength training work together. Because I saw him everyday it gave me
feed back on the positive and negative aspects of my training plan. I was coaching someone who was
training year around and was competing in both sports. This is vastly different because your daily training
is an exact measure of your competitive readiness. This is physically and emotionally different then training
a team sport athlete. I had to seek a greater knowledge, which made me more proficient. Many of the
things that are stated in this manual are a direct result of that experience. I will always be appreciative of
my son's efforts, patience and thankful for the time we spent together.
1. EVALUATION AND INJURY PREVENTION
1.1 Back Alignment and Motion

1.1.1 Frontal view (With tall athlete stand back 10 feet)
-Check abdominal line
-Pronation of the feet
1.1.2 Side view
-Check head position in relationship to trunk and shoulders.
-Check angle of pelvis
-Postural alignment (shoulders forward & rounded)
1.1.3 Posterior view: Test forward, backward, and side bending
-Check alignment and muscularity.
-Check for internal rotation of humerus (tight Pecs & Lats)
-Check for scoliosis & lateral deviation. (Stand back 10 feet to get a better perspective
on the alignment of the spine)
-With side bending, the spine should form a C. Look for which segment is locking up.
These locked segments can affect rotation. Do stretch over physio ball or side bending with
dowel rod.
1.1.4 Press up test: reveals restricted motion in thoracic spine.
-Mobilize over foam roll, medicine ball, tennis balls, and perform partial extensions.
Refer any abnormality you find in the spine to a sports medicine doctor.
1.2 Lordotic Curve

1.2.1 Wall Test.: Perform Wall Test by having athlete place their head, shoulders, hips, and heals
against the wall.
-Wall Test reveals too big of a lordotic curve, stretch the following:
-Spinal Erectors
-Hip Flexors (Iliopsoas) See 1.5.2
-Rectus Femoris (Prone leg curl test) See 1.6.3
-Tensor fascia latae and Iliotibial Band
Strengthen the following:
-Lower abdominals See 4.12.3.
-Thoracic extensors
-Cervical flexor
-Wall test reveals too little of a lordotic curve, Too little curve, stretch the following:
-Abdominal
-Hamstrings See 1.5.4.
-Piriformis See 1.5.6
-Adductor Magnus and Minimus
Strengthen the following:
-Lumbar erectors
-Hip Flexors (Iliopsoas)
-Rectus Femoris
1.3 Core Strength & Stabilization Local abdominal muscles (segmental stabilizer) (multifidi, transverse
abdominals) are the inner corset. They are involved with segmental control and allow trunk movement
in a controlled manner. Local abdominal muscles allow movement. They stabilize in quick, active
motions, such as twisting and swinging. Watch athlete do an Olympic lift with their shirt off and as they
explode you will see the transverse abdominals contract. Research (See 1.3.1) shows they are initiated
prior to movement in a healthy person and people who have chronic low back pain don’t initiate those
muscles prior to movement. Prone test will identify those who can and can not activate the local
abdominal muscles. There is a very high association with people who fail this test and back pain. The
reasons is that when people get a back injury they lose the ability to contract these muscles and the
multifdus atrophy much like the VMO of the knee does. This starts very soon after the injury. Multifdus
should be checked to see if it is firing, and an exercise program should be started immediately. Some
athletes may contract transverse abdominals but not the multifdus. Global abdominal muscles control
orientation of the spine (Rectus abdominis, spinal erectors, lats) are the outer corset. Their job is to
lessen the force that can be transferred to the inner corset during heavy loading. Global abdominal
muscles are used when lifting and restrict the motion of the spine. Local and global abdominal
muscles are independent of each other and trained separately. The following test 1.3.1 should be done
as soon as possible after a back injury to make sure the athlete hasn't lost the ability to activate the
segmental stabilizer and retaining should start immediately.
According to Hodges, after sitting for a long period of time with poor posture – which many athletes
have the tendency of doing, the transverse abdominals and multifidi shut off. For this reason, be careful
when training anyone after a long time traveling or any type of long meetings. Before training after
these long intervals, have them activate the stabilizer muscles and then start them off light with
resistance. For anyone that has a past history of back problems an alternative training program might be
needed. A good comparison would be like squatting and the VMO not firing. (Editorial Comment: I've
had this occur on a few occasions with athletes coming off of a long plane trip or a long meetings and
training right away and their back become sore.)
1.3.1 Transverse Abdominals and Lumbar Multifidus Prone Test. Test to see if the athlete has
independent control of transverse abdominals by activating the transverse abdominals and lumbar
multifidus and maintain a neutral spine: These muscles are the local stabilizers of the core and
especially the lower lumbar region. We define local as independent stabilizers of each joint.
Studies have shown that people who can co-contract these muscles have less back pain. The test is
done lying prone with a rolled up towel under your ankles. Place a blood pressure cuff under the
belly button area and inflate it to 70 mmHg. Breathe in and expand the abdomen and relax, the mm
of Hg may go down slightly, the pump it back to 70 mmHg. You may have to this several times to
get the proper reading of 70 mmHg. Next, bring your belly button toward your spine, contracting
your transverse abdominals so that you are able to get a reading to 66 to 64 mmHg and after setting
the contraction breath normally. The gauge will fluctuate with the breathing pattern 2-4 mm. The
spine should maintain the same position, there should be no humping of the back or pushing of
knees downward. The athlete should be able to do 10 reps with a 10-second hold. When doing this
test the lumbar multifidus should expand. You can see this on some athletes or palpate the
multifidus so can feel if it contract when the transverse abdominals contracts. For some athletes it
will be easier to do it in sideling. Without using the gauge lay the athlete on their side and have
them contract the transverse abdominals and palpate the multifdus to see if you're getting a co-
contraction. THIS TEST IS BEST PERFORMED BY A TRAINED PHYSICAL THERAPIST
THAT CAN PALPATE THE TRANSVERSE ABDOMINALS, AND MULTIFDUS. THEY CAN
TELL IF THEY ARE CONTRACTING, AND IDENTIFY INCORRECT TECHNIQUE WHILE
ATTEMPTING TO CONTRACT THESE MUSCLES. . ANY ATHLETE WHO FAILS THIS
TEST SHOULD BE SEEN BY A PHYSICAL THERAPIST, TRAINED TO ASSESS AND
PRESCRIBE AN EXERCISE PROGRAM. Study by Carolyn Richardson, Gwendolyn Jull,
Paul Hodges, & Julie Hides have shown this test to be a predicting of injuries. (From
consulting with Kevin Sims. R.P.T. and attending a Paul Hodges seminar) Recommend reading
Therapeutic Exercise For Spinal Segmental Stabilization In Low Back Pain By Carolyn
Richardson, Gwendolyn Jull, Paul Hodges, & Julie Hides. The internal obliques lie over the
transverse abdominals. So, be careful not to try too hard to activate the TA because you
could end up firing the internal obliques. If you palpate and feel a large "puff," these are
your internal obliques; you must palpate medial of the ASIS and slightly down in order to
correctly feel the TA firing.
1.3.2 Transverse Abdominals and Lumbar Multifidus Stabilizers Test. Test to see if the athlete can
activate the transverse abdominals and lumbar multifidus to stabilize the low back. The blood
pressure cuff is placed under the low back in the hook lying position inflate it to 40 mmHg. Breathe
in and expand the abdomen and relax, mm of Hg may go down slightly, then pump it back to 40
mmHg. You may have to do this several times to get the proper reading of 40mmHg. Next
contracting the transverse abdominals should stay at 40 mmHg. This movement teaches the
abdominals to work as stabilizers. Make sure the athlete is not stabilizing by pressing down with
thoracic spine or back of their head. The athlete should be able to pass both of these tests before
beginning any stabilization/abdominal program and especially any strength program other then
body weight exercises or weight training with very light weight. An athlete should always try to
initiate the transverse abdominals and that should contact lumbar Multifidus musculature when
doing core exercise. To help activate the multifidi and also work the pelvic floor, a five-inch foam
roll or nerf ball can be placed between the legs while the athlete is in the hook lying position with
his arms down at his sides. Without contracting the abdominals, the athlete pushes his hands
against the floor and raises his legs while slightly squeezing the foam roll. ATHLETE'S WHO
CAN NOT PASS THESE TWO TEST SHOULD TRAIN AT VERY LOW INTENSITY
UNTIL THEY CAN PASS THESE TEST.
Training Progression for co-contraction of their transverse abdominals and the multifdus.
Side lying
Seated support
Seated
Standing support
Standing
1.3.3 Dynamic Abdominal Test: Supine position lower both legs to the floor with out losing neutral
spine. (strength & coordination). The blood pressure cuff is placed under the low back in the hook
lying position and inflate it to 40 mmHg. Breathe in and expand the abdomen and relax, mm of Hg
may go down slightly, the pump it back to 40 mmHg. You may have to this several times to get the
proper reading of 40mmHg. Next, bring your belly button toward your spine, contracting your
transverse abdominals but maintain 40mmHg, after setting the contraction breath normally. Next
lower both legs to floor and bring them back up while maintaining the same pressure between 38 to
40 mmHg.. This teaches how to maintain a neutral spine.
1.3.4 Spinal Compression Test: Evaluate how the athlete supports loading. First apply a sustained
downward pressure and then a ballistic pressure upon the shoulders to see how the athlete supports
loading. There should be no extension of the lumbar spine. It should feel as if you are pushing
through the ground. If the athlete buckles in the lumbar spine they need to work on core
stabilization. See 1.3.6, 1.3.7, 4.12.1, and 4.12.4.
1.3.5 Hip Abductors Test: See 1.5.8
1.3.6 Stabilization and Core Strength Tests: (From consulting with George Aaron, Pt, MHS, MTC,
Healthsouth Corp., Stuart McGill & Bud Ferrante) An athlete should be able to pass Level Two
Stabilization and Core Strength See Table 1.1 exercises before progressing to more dynamic and
heavier strength exercises (i.e. Olympic lifts, pulls, squats, and presses greater than 80% of an
athlete’s bodyweight). Wearing a belt when lifting doesn't substitute for developing Stability
and Core Strength. Research by Sohaial Ahmad, M.D. and imperial evidence indicates that
athletes that don't wear a lifting belt when training improve their core strength more then
those that wear a belt. This is especially important when playing impact sports the core must
be able to handle the stress of the game.
-Supine Dead Bug Test: It tests abdominal strength. It is performed by alternating legs &
arms like running, while maintaining a neutral spine for 2 minutes, The blood pressure cuff
is placed under the low back in the hook lying position and inflate it to 40 mmHg
maintaining the pressure between 38 to 42 mmHg. See Table 1.1 for progression.
-Supine Bridge Test: It tests gluteals, quadriceps, hamstrings, and abdominal/hip flexor
control. It also tests the abdominals and the spinal extensors because they must co-contract
to control spinal movement and assist in lifting the middle torso. The test is done by
bridging up to a neutral spine position. From this position they do alternating leg extension.
Must maintain position without dropping the hip. Total test time 3 mins, See Table 1.1
-Quadruped Test: It tests the rotator control of the extensors and abdominals, transverse
abdominals and multifidus. The test is done on an all fours position with the knees at 90
while holding a neutral spine. Extend the right arm and left leg simultaneously. Then
slowly switch to extending the left arm and right leg. There should be no rotation, flexion,
or extension in the spine at any time. These compensatory movements will occur when
switching position. Hold each position for 10 seconds. Total test times 3 mins. See Table
1.1.
-Back Extension Test: Athlete is in a prone position with their upper body off a table and
their feet secured. This can also be done in a back extension bench. The athlete raises up
to a neutral position (parallel to the ground) and holds for as long as possible. Ideally the
athlete should hold for 4 minutes and have a one to one ratio with the abdominal strength
test.
-Static Abdominal Strength Test: Athlete lies supine with knees and hips at 90. The
upper body is then raised 60 off the ground. The support is taken away and the athlete
holds this position for as long as possible have a one to one ratio with the back extension
strength test.
Oblique.
-Side Bridge Test: Caution with athlete a history back problems Progression Athlete
lies on his side with legs extended. The body should form a straight line and the top foot
can be placed on the ground in front of the other. From this position the athlete raises his
hips and supports himself with his feet and his lower elbow. (The lower shoulder is
abducted so it is perpendicular to the body and the elbow is also at 90). The athlete
needs to stay in a straight line and hold this position for as long as possible, ideally about
65% as long as back extension and abdominal tests for men and 40% for women.
Progression, when the athlete can do 5 reps with 5-10 second holds progress to next
level
-Sidely Forearm Support knees flex,
-pelvic lift
-pelvic lift + top arm lift
-pelvic lift, top arm lift & hip adduction
-Sidely Forearm Support legs straight
-pelvic lift
-pelvic lift, lift top arm
-Prone Test. Athlete in a prone position supporting their body on their toes and elbows and
fore arm. They must maintain a neutral spine, they tend to sag downward if they don't
activate by the Multifidus by contracting Transverse Abdominals or they have poor
endurance.
NOTE: The standing tests are performed from a slightly staggered foot position. Standing tests
show an athlete's ability to respond or activate quickly to various movement patterns that occur in
sports.
-Standing Abdominal Test: It tests the ability of the abdominals to respond or to activate
quickly to pressure. The test is done by applying gradual pressure to the collar bone area.
They must maintain their posture by activating the abdominals. If they don't activate their
abdominals they will go into extension. To improve abdominal responses do standing
abdominals, fast standing abdominals, catching a med ball over head while seated, bag drill,
and jousting. See 1.3.7 rapid lumbar extension exerciser.
-Standing Extensor Test: It tests the ability of the extensors to respond or activate quickly
to pressure. This test is done by standing in front of the athlete and reaching over the
shoulder while applying gradual upward pressure under the scapula area. It also can be
done standing in back of the athlete and applying pressure to the scapula area. They must
maintain their posture by activating the extensors. If they don't activate their extensors they
will go into flexion. To improve extensor responses do med ball drops, do front squats
starting from the bottom position in a power rack, bag drill, and jousting pulling forward.
-Standing Rotation Test: It tests the ability of the rotators to respond or activate quickly.
In this test there are two positions that you do the test from. First put their right foot
forward then the left foot forward. This test has two parts. The first part is done by pushing
on a diagonal plane from the side of the forward leg, toward the leg that’s back. The second
part is done by reaching across from the side of the forward leg and placing your hand
behind the far shoulder and pulling in a diagonal plane.
-To improve rotator responses do small rotation movements progressing to mid range from
hook lying, seated and standing position. These are very small precise movements initiated
by bringing the belly back toward the spine. This helps activate the stabilizing muscles of
the low back (Aaron, Fahey and Schultz). More advanced exercises are the bag drill and
jousting in seated, standing and lunge position. Also doing stabilization on a Physio Ball
with short quick touches will help to improve the response mechanism.
Dynamic Hip Stability: Stand on one leg move unsupported leg in abduction, adduction,
extension and flexion, without losing you balance. If the athlete passes this test have them
stand again on one leg with the unsupported knee in front at approximately 80 and rotate
on the support leg in both directions. (Ferrante)
-To improve hip stability, stand on one leg and activate transverse abdominals &
glutes on the support leg and move unsupported leg in abduction, abduction,
forward and backward keeping the leg straight. These movements should have a
small range of motion. Use cable pulley, Theraband™ or similar product for
resistance. Additional exercises are squat with a belt around the thighs while
pressing the legs out against the belt and lateral slides with tubing around the
athlete’s ankles. 1.5.8
1.3.7 Stabilization and Core Strength Exercises (Supine is face up, Prone is face down) On All
Exercises Maintain Proper Body Position.
-For sport that can cause rapid lumbar extension i.e. football linemen and throwers.
Get in a kneeling position lean backward 20maintaining a neutral spine. Progress to
extending your arms out in front of you, then use a 1-2# bar
-Other exercises that will help to prevent lumbar extension to football linemen and
throwers:
Progression starts by holding 10 seconds work up to 3x30 total exercise time seconds.
-Prone, body supported by elbows and toes on the floor maintaining a neutral spine.
-Prone, body supported by elbows and toes on the floor extend one arm out
maintaining a neutral spine, hold each arm 5 seconds progressing to 10 seconds.
-Prone, body supported by elbows and toes on the floor. Lift one leg maintaining a
neutral spine; hold each leg 5 seconds progressing to 10 seconds.
-Prone, lying over the ball, walk out supported by your arms. Move forward by
walking on your arms. Go out only as far as you can maintain a neutral spine and
return back to starting position, work to 3 x 30 seconds. The goal is to be able walk
out on their hands until only their ankles are on the ball. Once the athlete can hold 3
x 30 second, progress to lifting one leg off the ball while in the extended position
and maintaining proper body position. Hold each leg 5 seconds progressing to 10
seconds
-Prone, ankles on the physio ball, body in a tuck position, roll ball in and out while
maintaining proper alignment.
-Prone, kneeling with elbows on ball, roll forward, whole body moves in one piece
-Prone body supported by elbows on ball and toes on the floor roll forward,
-Seated on physio ball, do over head medicine ball throws emphasizing that when
the athlete catches the ball they don' t go into extension.
-Additional exercises that can be utilized as stabilization exercises to help improve the
athlete's proprioception are:
-Supine bridge, shoulders on ball, alternate march each leg.
-Supine bridge, shoulders on ball, alternate extending each leg.
-Supine bridge, shoulders on ball, extending one leg while writing the alphabet.
-Supine bridge, with feet on physio ball.
-Supine, shoulders on ball lateral ball roll.
-Four Way Stabilization: Prone on elbows, sideways on left elbow, sideways on
right elbow, and prone on elbows for at least 10 seconds while maintaining a neutral
spine position (Rick Huegli).
-Kneeling in lunge positions and standing lunge position jousting with a dowel rod
- Standing jousting on a balance board
-Propception can be added with quick tapping motion to the extremes. This creates
instability forcing the athlete to regain stability. Bridges, and Quadruped
-Doing Dead Bug, Bridges, Quadruped and standing stabilization exercise utilizing
foam roller and ½ foam rollers.
1.3.8 Categorizing athlete potential for back injuries, interrelationship to initiating a to training program
Level 1 Level 2 Level 3
Predisposing structural Some structural issues Few predisposition
History of low back problems. Moderate in nature, but Good movement quality,
Do all core test in section 1.3 therefore predisposed to low mobility, and stability.
Functional issues. Poor joint mobility, back pain. None or limited No History
stability, posture/core -transverse history. Do all core test in
abdominis activation. Dysfunctional section 1.3
movement.
Must have a complete evaluated by

orthopedic doctor and manual
therapists. It's been our experience
that athletes with these problem
have a better chance of success
when manual (PT) and massage
therapy are part of their program.
Start training Step 1. Learn to co-

contract their transverse abdominals
and the multifdus. Step 2 Must
complete level two stabs and
establish functional mobility before
attempting any intense training.
They be should monitor on weekly

bases to make sure their getting a co-
contraction of their transverse
abdominals and the multifdus have
maintain their lumbar extension. If the
lose this ability all intense training
should stop until the athlete can re-
establish the co-contraction.
Table 1.1
STABILIZATION EVALUATION AND PROGRESSION
(For athletic population)
(Modified from Aaron’s modification of Saal and Watkins)
LOCAL ABDOMINALS GLUTS ABDUCTORS ERECTORS OUADRATUS PROPCEPTION
Level ABDOMINALS AND LUMBORUM
GLUTS
-Prone -Quadruped -Continuous -Side lying knees Hold back Side Support -Seated vs. pressure
Activation test position bridging w/slow bent lift top leg extension in On knees -Seated marching
I Supine See 1.3.1 -Lift UE hold 10 reps for keep feet together neutral Test 30 - Test 1 minute
hook lying test second & Test 2 minutes
See 1.3.2 alternate Test 1 minutes
-Test 2 minutes -hold bridge Test 1 mins
Fall Out position & move Each leg
Test 2 mins knees in abd &
adductors A support
-Alternating Heel Test 2 minutes 5 reps each leg
slides both feet
supported, heel in Hold a bridge
contact with Quadruped position & rock feet
surface position heel to toe
Test 2 mins Lift LE hold 10 Test 2 minutes
second &
-Supported alternate
Marching -Test 2 minutes
Test 2 mins
1 Point 1 Point 1 Point 1 Point 1 Point 1 Point 1 Point

-Heel slides, lift -Quadruped - Hold a bridge -Side lying knees Hold back Side Support on - On physio ball
leg off surface 5" position position & do bent lift top leg extension in forearm & feet - Seated with
II -Test 2 minutes Lift Opposite Unilateral marching neutral Each side alternating leg
UE/LE Test 2 minutes Test 2 mins extension 15 sec.
-Unsupported hold 5 second Each leg Test 2 minutes Test 30 -2 minutes
marching & alternate - Supine vs. pressure
Test 2 minutes Test 1 minutes With gauge at
40mm Must meet this
standard before
attempting
A support on complex beyond
unstable surfaces 20% BWT if the
5 reps each leg athlete had a
history of low
back.

-Unsupported -Quadruped - Hold a bridge -Side lying knees -Hold back -Side Support -On physio ball
heel slides position position alternating slightly bent lift extension in switch side every -Seated Jousting
III Test 2 minutes Lift Opposite LE extension top leg neutral 8 seconds by -Supine W/ diagonal
UE/LE Test 2 minutes rolling and pattern dowel &
hold 10 second -10 sec hold Test 1 mins Test 3 minutes keeping the same marching
& alternate Each leg body alignment.
Test 2 minutes Prone vs. pressure
Test 1 min.
Show good control
doing Lateral
bounds with hold
-Dying Bug -Quadruped -Unilateral bridge -Side lying bottom -Hold back - Side Support -On physio ball
See training position 1 minutes knee bent, top leg extension in feet elevated 8 to -Supine & with leg
IV progression but both feet off straight & lift top neutral 12 " extension
Test 2 minutes surface Lift leg -Jousting Standing
Opposite UE/LE Test 4 minutes Test 30 1 x 1 minute*
Bilateral hold 10 second Test 1 mins
unsupported & alternate Each leg
marching
Test 1 minutes 2 minutes Show good control
on star drill
5 Points
8 Points 5 Points 5 Points 8 Points 8 Point 5 Points
All local Abdominal and Abductor test done with stabilizer gauge. Set at 40mm and kept in the range
between 38 to 42mm. UE =Upper Extremity LE =Lower Extremity
On all local abdominal exercises we use the following producers
The blood pressure cuff is placed under the low back in the hook lying position and inflates to 40 mmHg. Breathe
in and expand the abdomen and relax, mm of Hg may go down slightly, the pump it back to 40 mmHg. You may
have to this several times to get the proper reading of 40mmHg. Next, bring your belly button toward your spine,
contracting your transverse abdominals but maintain 40mmHg, after setting the contraction breath normally. Do
the exercises while maintaining the same pressure between 38 to 42 mmHg. This teaches how to maintain a
neutral spine. Follow the same procures with adductor exercises, but place cuff just above the iliac crest.
*Level 1: 0-9 points *Level 3: 16-22 points

*Level 2: 10-16 points *Level 4: 28-36 points
(An athlete may be able to advance faster in a particular exercise, if they are progressing faster in one exercise then
advance them to next level)
The coach not only has to use the stabilization evaluation and progression but also must observe athletes lifting,
running etc. This will demonstrate their dynamic stability. Some athletes can be inherently more stable unloads
than other. No matter what, if the athlete isn't stable unload or in dynamic movements, then you must progress at a
much slower rate. PROXIMAL STABILTY BEFORE DISTAL STABILTY. CORE STRENGTH AND
STABILITY HAVE TO BE ONE STEP AHEAD OF THE DEVELOPMENT OF STRENGTH. WHEN
INCREASING THE LOAD WITH AN ATHLETE KEEP IN MIND MUSCLE STRENGTH
INCREASES FASTER THEN PASSIVE TISSUE, AND DISKS TAKE EVEN LONGER TO ADAPT TO
INCREASED LOADS. THE DISKS ARE ATTEMPTING TO CATCH UP WITH THE INCREASE OF
STRENGTH OF THE SPINAL MUSCLE AND BONES, PROCEED SLOWLY (VARMA). Grieve's
Modern Manual Therapy p. 115.
Research has shown that loading the spine within a 1.5-hour period after waking can be injurious to a
person; especially an athlete because of the greater loads and strains that are place on them. At this
point, your vertebrae are hydrated and are not ready to withstand such loads this early after waking.
1.4 Scapular and Shoulders

1.4.1 Scapula Test: Hands on hip, in front, out to the side, behind the head, overhead and arms hanging,
press palms against wall. Looking for shoulder instability winged scapula. Increase stability of
scapula with:
-Prone scapular retraction and depression on bench.
-Prone, Horizontal Abduction on bench.
-Prone, Extension on bench.
-Push up plus.
-Pull Downs at 45 retract and depress, hold end range (low trapezius).
-Pull Downs pull to just under the chin, retract and depress scapula, hold end range (low
trapezius).
-Back extension with horizontal abduction (reverse fly) on physio ball.
-Special pull-ups.
-Standing Shoulder Extension
- Standing Scapular Depression with lat pull-down bar, palms forward.
-Standing cobra and Horizontal Abduction with rope attached to multiple position pulley.
-Standing eternal rotation with rope attached to multiple position pulley.
1.4.2 Rotator Cuff Strengthening
-Bilateral External Rotation with Theraband™ holds end range.
-Internal Rotation.
-Horizontal abduction at 100 Infraspinatus.
-External rotation 5 Point with bodyline supine eccentric only advance.
-External rotation 5 point supine concentric and eccentric with pulley or body line.
-External rotation 5 point standing with pulley.
-Supraspinatus thumb down lift to only to 60.
-Stretch posterior and anterior cuff.
-Body Blade for stabilization.
-Med Ball throws learning to absorb.
1.4.3 Shoulder: Range of Motion.
External Rotation Test: Supine on table, externally rotate shoulder, the hand should be
lower then shoulder. Check Lats and Pecs.
-Mobilize and Stretch Shoulder in External Rotation
Shoulder Extension Test: Military Press, observe scapula while pressing.
-Seated presses with a foam roll running parallel to spine. Standing, press stick
overhead against power rack. Coach places hand between shoulder blades and
gently pushes torso forward and maintain neutral spine. Presses from half ball
squat. Stretch triceps & lats.
Internal Rotation Test: Upright Row and Supine on table, internally rotate, upper arm
abducted 90
-To improve internal rotation, place the hand behind back and adduct. Supine
partner mobility is excellent method.
Dowel Shoulder Stretch For External & Internal Rotation: Standing with the Dowel
Rod posteriorly, grab one end high and the other end low. The upper shoulder will be
externally rotated while the lower shoulder will be internally rotated; with hands placed as
so pull in opposite directions.
Lats Test: Laying Supine with knees & hips at 90 low back flat, palms facing each other,
extend arms overhead and lay flat in extension. While extending the arms there shouldn’t
be increase in lordosis and Military Press will also reveal restriction in the lats.
-Stretch lats in a doorway or on foam roll.
Pecs Test: Supine on table, hands behind head, elbows should lay flat.
-Stretch pecs and anterior shoulder capsule in a doorway.
1.5 FLEXIBILITY/JOINT MOBILITY PROBLEMS (Passive vs. Active–See Philosophy 11.2.1)

1.5.1 Leg Length Test: Have the athlete in a hook lying position then have athlete bridge up and lay
back flat, legs straight. Check to see whether or not the malleolus line up with one another, if the
malleolus is not even then it could be an up or down slip or possibly a true leg length difference.
Next have them sit up and reach towards their toes. A change in length when sitting up could be a
pelvic rotation.
1.5.2 Thomas Test Hip Flexors: Lay supine on a table, with gluteal fold on the edge of the table, and
then pull one knee to the chest. Make sure the low back stays flat against the table during the test.
The angle of the leg hanging off the table should be 10 below the table. (Tight hip flexors
destabilize the spine and will affect running mechanics, lifting posture and the proper
function of the lower abdominals and this can eventually cause back problems). The lower leg
should be hanging perpendicular to the floor, if not the Rectus Femoris is tight. If femur is
externally rotated or abducted the IT band is tight. Gray's Cook. If the low leg is angled medially
the sartorius is tight Doug Nelson
-The test is also an excellent way to stretch the hip flexors.
Sometimes you to get a better a stretch you may want to distract the hip. The athlete lies supine on
table with the leg to be stretch hanging off the side of the table and leg relaxed. While holding
underneath the knee, the tester blocks the athlete's foot, then distracts the hip by mildly pulling the
femur forwards. Mary Evans
1.5.3 Hamstring Seated Test: Maintain a neutral spine while slowly straightening both legs. If while
extending their legs their spine angle changes before reaching full extension then their hamstring is
tight. Make sure that the athlete sits straight up and doesn’t lean back when doing the test.
-The test is also an excellent way to stretch the hamstring.
1.5.4 Hip Joint/Upper Hamstring Test: (2 Knee to Chest): Place hand under L3/L4 and slowly bring
the knees toward the chest. The point when the lordic curve begins to flatten out is what you are
looking for 100. To stretch upper hamstrings you may want to first mobilize the hip joint because
the hip joints maybe the cause for loss of range of motion. The test can be used as a stretch as well.
It is important to maintain the lordic curve when stretching by placing a towel under L3/L4.
1.5.5 Hip Joint/Upper Hamstring Test: (1 Knee to Chest) (hip joint/upper hamstring) Perform as
above, only with one leg at a time. Untested leg remains extended and on the ground. There should
be a greater ROM with the single knee test (120). Both legs should have equal range of motion.
Stretch hamstring as above or on physio ball to maintain lumbar curve.
-Tight lateral hamstrings can cause the swing leg to circle in on ground contact.
Another cause can also be a lack of hip extensors or hip rotators.
1.5.6 Hip Capsule Test: Athlete lies prone. Bend one knee to a 90 degree angle and tuck that foot
under the opposite knee so that the legs are in a "Figure 4" position. On the side with the bent leg,
the hip should be raised off the surface no more than four-finger width using the ASIS as a
landmark for your fingers. To improve the anterior hip capsule's mobility, push down on the glute
directly opposite of the ASIS. Either hold the pressure or slowly pulsate it. An athlete who is very
tight here will have problems getting proper hip extension when running and may also have
abnormal gait patterns.
To increase hip extension, have athlete lie prone with knee flexed and lumbar spine stabilized.
Apply an anterior force to the posterior hip while traction's to the hip and lifting the knee into
extension (Ferrante).
Tensor Fascia Lata Stretch: Athlete lies prone with the leg to be stretched on the table at 90 and
the other leg off the table with foot on the floor. From this position, firmly stabilize the SI joint and
lift the leg into a diagonal position (Ferrante).
1.5.7 Piriformis Tests: 1. Lying supine, externally rotate the hip pushing one knee across towards the
midline of the chest. The knee should get to within one fist's width of the chest. 2. In prone
position and knee bent at 90, rotate hip internally with slight manual resistances. This can be done
from three different positions—with the leg at 15, 45, and 90 If the athlete feels pain, it could be
the piriformis. 3. Lying supine, cross one ankle over the opposite knee. From that position, bring
knees towards chest so your hips and knees are both at 90. The athlete should be able to do this
while maintaining the normal lordotic curve. Stretch piriformis on floor or table by performing
piriformis test number 1. A shorten piriformis may contribute to a flat back posture (Dan Regan)
1.5.8 Adductors Test: Laying Supine, lay the ankle of one leg above the knee of the other leg and the leg
should be level.
-Stretch supine on physio ball squat into wall & spread eagle
Short Head Test: Athlete lies supine and bends his knees to 90, while letting the lower leg hang
off a table. The tester then stretches each leg by moving it laterally.
Long Head Test: Same movement as the last test, but the leg is straight when being stretched
laterally instead of being bent.
1.5.9 Internal & External Hip Rotation Test: 1. Prone knee at 90 and apart 6 inches, rotate the hip
externally. Knees together, rotate hip internally. You should also test them with the hip flexed.
Blocked at the knee sitting on table with hips and knees at a 90. 2. Supine with one leg up at 90
knee bend. Rotate femur internally and externally while blocking the knee. Ideal ranges are
45externally and 40 internally. Lack of mobility at the hip joint can cause additional stress to the
joints above or below, i.e. the low back and knees. Both tests can be used to stretch the rotators by
holding the end ROM. Stretch Hip rotators (Prone position fingers under greater trochantor and
rotate leg 1 min.). Massage is most effective to help tight hip rotators. The test can also be done
standing. Have them put their back to a wall to prevent the torso from rotating and rotate internally
and externally on one heel at a time.
1.5.10 Abductor Strength Test: Pass/Fail side lying knees bent the top leg 12" to 16" (legs like an open
clam shell). You should apply pressure from behind, first with the hands then by placing your chest
against the athletes top leg. The athlete should be able resist the pressure both initially and for a
short duration (5 – 10 seconds) to show endurance. Anyone who has had a back problem they
should do this test with the spine supported with pillow under waistline to keep the spine level then
begin exercise side lying leg raises This should be done while keeping a pressure gauge under the
athlete's side (just above the hip). The pressure should start at and then be kept constant at
40mmHg. Advanced Strengthening: by standing app. 12"-18" from a wall with you side to the
wall. The leg next to the wall should be bent at the knee to 90, with the hip the wall hiked upward.
The legs should be parallel to each other. This exercise should be done in three positions: Hip
hiked, hip in a neutral position and hip dropped. Have the athlete push the bent knee and ankle into
the wall without losing the hiked hip position for 5x10 seconds. The support leg should be slightly
bent and the knee out. The body should stay in an erect position or lean slightly into towards the
wall. Alternate sides. To help pre-activate the gluts can stand with attached theraband to a fixed
object, wrap around one ankle with, hike the hip the leg with theraband and move the leg with
theraband in small quick abduction motions with the foot not coming back to touch the support leg.
This should also be done in small extension movement with the toe of the working leg not passing
the toe of the support leg. Palpate the glut to make sure it's contracting. If you have athlete who
has recurring ankle sprains, a weak hip abductor could be a contributing factor.
1.5.11 Seated Rotational Test: Seated with the hips flexed at 90 have the athlete cross their arms over
each other while placing the hands on the shoulders. Have the athlete rotate slowly left and then
slowly right they should achieve a range of motion of at least 45 on each side.
-To improve rotation: Side lying rotating upper body away from the direction they're facing
and hook lying rotating the lower body side to side.
Supine Lower Spine Rotational Test: Athlete lies supine on the ground with arms out to the sides
and palms down. With straight legs, place the left foot on top of the right foot. Look to the left side
and then let the feet fall to the right and they should touch ground. Repeat this with the right foot
on top, looking right and letting the feet fall to the left. (Malaska)
1.6 FLEXIBILITY/KNEE EVALUATION (PATELLAR TENDONITIS).

1.6.1 Calf & Achilles Test: Calf stand with feet together and dorsiflex one foot. The range of motion
should be 10 to 15. Achilles stand in split squat position feet flat. Move the back knee forward
keeping your heel down. The athlete should be able to move 10 to 15 before heel comes up.
-Stretch Calf & Achilles (Electric Stimulation is good for contract and relax).
1.6.2 Anterior Tibialis Strength Test: Walking toe up.
-Strengthen: walking toe up & Dard.
1.6.3 Quad & Rectus Femoris Test: Thomas test See 1.5.2 & do a prone leg curl on table if the increase
lordosis indicates a tight Rectus, you can also use over pressure to see the difference between active
and passive ranges of motion. Various stretches on table.
1.6.4 Lower Hamstring Test: Lay supine with both legs extended. Bend one knee until it is at 90 to
the floor. Place one hand under the lumbar spine at belly button level. Hold the thigh at 90 and
slowly extend the leg. As soon as the athletes’ back start to press against your hand stop extending
the leg. They should be able to get 70 before they start to loose their lumbar curve. (Chek)
-Stretch on physio ball & with rope
1.6.5 OBER Test (for Iliotibial band and Gluteus medius) Test: The athlete lies on his side in a split
position and bends his top knee to 90. The tester holds the top leg and asks the athlete to
completely relax it. When the athlete has relaxed the leg, drop the knee and let it fall to the table. It
should touch the table with the medial part of the knee. If the knee falls very little, it is being held
by the IT band (or gluteus minimus or medius). When performing this test, make sure the knee,
hip, and torso stay in line. Shorten Iliotibial band and Tensor Fascia Lata can contribute to SI
problems. Iliotibial Band, Gluteus Medius and Lateral Hip Stretch: Athlete lies on his side in
a split position with the leg to be stretched down, and his top leg flexed. The tester stabilizes the
pelvis with one hand, then flexes the down knee 70 to 80 and holds that knee over the tibial
tubercle and joint line. The tester then lifts that leg by shifting his weight towards the athlete's
upper extremity. Maintain trunk and pelvis in sidelying position hand to protect the sacroiliac joints
(Ferrante).
1.6.6 Patellar Tracking Test: Patellar Tracking step down test: step off 6 inch box with the foot on the
box remaining flat. If the knee rotates in, check to make sure the VMO fires and observe tracking of
patellar. You can also do a quad set to observe the tracking of the patellar. If the VMO does not fire
try the following exercise progression: Always progress to functional exercise as soon as possible.
-Straight leg quad sets with the leg rotated out. Progress to performing these with a 1-3 lb weight
on the ankle;
-Short Arc leg Extensions;
-Standing Terminal Knee Extension with a cable;
-Squats while squeezing a ball or foam roll between knees;
-Any of the above exercises with a muscle stim attached. The stim should be set at 5 seconds on,
and 5 seconds off. You may vary the time of the stim according to the contraction of the exercise;
Muscles that are restricted will also benefit from massage. See 5.10.1
If the hip drops, or the athlete gets a big lateral shift, the abductors and glutes need to be
strengthened. Try performing glute activation exercises by pushing against a wall, or using a thera-
band, and see if this takes the shift away. By palpating the glute you can feel if it's firing. See
1.5.10. Do a squat with dumbbell in the hand of the weak glut or leg in a mirror and have the athlete
keep from shifting. (Panariello) It may done from a split squat with the dumbbell in the hand of
the forward leg.
-A test that will help to evaluate the strength of an injured knee is standing on an eight-inch box
with the injured leg and step down with the opposite leg heel first. Take five seconds to step down.
(Panariello )
1.7 HAMSTRING PROBLEM

1.7.1 Firing Order of Hamstring Test: Have the athlete lie prone. Place a thumb on the gluteus
maximus while placing one index finger on the athlete’s ipsilateral hamstring and the other index
finger on contralateral erectors of the lower back and the thumb on ipsilateral erector of their lower
back. Have the athlete perform hip extension with only this one leg. You should feel a sequential
order of the muscles firing in the posterior kinetic chain ipsilateral hamstrings, gluts, and then
contralateral erectors of the lower back. Improper firing order can not only be cause of hamstring
problems and also low back problems. (Janda)
1.8 SQUATS-USING AN EXERCISE TO IDENTIFY RESTRICTED JOINTS RANGES

1.8.1 If an athlete goes up on their toes they may have a tight Achilles and Quadriceps.
-Stretch Rectus Femoris and Achilles. See section 1.6.
1.8.2 Butt rolls under or loses arch. Lack of motion in sacrum Athlete has tight and/or weak hip flexors:
Check Rectus Femoris, Adductors, and proximal Hamstring, or Hip rotators. See 1.5.
1.8.3 Can't get into a deep squat: Check Hip Flexors, Abductors, Rectus Femoris (weak), Piriformis,
Quadriceps, or Hip rotators. See section 1.5.
1.8.4 Excessive outward rotation of feet or knees not moving out, Check Hip Rotators. See 1. 5.9.
1.8.5 Knees go in, check abductors for weakness and for tightness in the hip rotators. See section 1.5.
1.8.6 Shifts to one side: Check Abductors weakness, tightness in hip, Hamstring, or Achilles. Any
asymmetry can cause a shift, i.e. leg length, lack of motion in sacrum. Squat stretch on rack will
identify tight area. See section 1.5.
1.8.7 If an athlete can't squat down to a full squat, then have the athlete squat down and hold on to
something, i.e. a pole or doorway. If depth improves significantly holding on then the restriction is
in the ankle area, if there is little change then restriction is in the hip. (Cook, Fields, & Burton)
1.8.8 Ball squats and overhead ball squats with stick helps correct technique problems & improves
dynamic flexibility.
1.9 FEET & ANKLES

1.9.1 Balance Test: Check balance on one leg by moving the unsupported leg in abduction & adduction,
flexion and extension. These movements should be small. If the athlete can do test well with their
eyes open then have them repeat the test with their eyes closed. If they lose balance, may due to
weak abductors. Solution: See 1.5.10.
1.9.2 Arch Test: Look at arch of the foot to identify a flat or excessively arched foot.
1.9.3 Pronation & Supination Test: Watch them walk from behind to identify excessive pronation.
1.9.4 Check strength of anterior tibialis.
1.9.5 Shoe-less running strengthens the foot and improves proprioception, strengthen abductors (weak
abductors can cause recurring ankle sprains) See 1.5.10, Lateral bounds, zigzag bounds, negative
lateral bounds, lateral hops, and zig zag hops. Strengthen ankles by doing jumps on incline
surfaces. The base is 5' by 1’ 6” and the height of the peaks is 6”. Concept comes from Tadeusz
Starzynski former Polish national triple jump coach. See diagram for building incline box.
1.10 WARM UP
1.10.1 Coordination's
1.10.2 Check Skipping For foot Plant and Sprinting. Poor Weak Anterior Tibialis
1.10.3 Dynamic warm up.
1.10.4 Stair Drill
1.11 DYNAMIC MOBILITY AND STABILITY

1.11.1 Flexibility:
-Squats, squat, front squats, restricted motion. See 1.8
-Overhead squat with stick, restricted motion in lower body. See 1.8
Restricted motion in thoracic spine See 1.1.4, or restricted motion in shoulder. See 1.4
-Split squat, lunges, lunges in various movement patterns, restricted motion. See 1.8 or loss
of stability See all of 1.3
-In Line Lunge, the tester measure’s the length of the athlete’s tibia and marks it on a
2x6 board. The athlete takes a dowel behind their back touching their head, T-spine, and
sacrum. The hand opposite of the front foot grabs the top end, while the other hand grabs
the lower end of the dowel. The athlete gets into a split position with the foot width
equaling the length of the tibia. From this position, the athlete lowers down (so the back
knee touches the board) and then up. Watch to see the athlete maintains balance, has no
torso movement, and feet remain pointing straight Gray Cooks. See 1.8 or loss of stability
See all of 1.3
-Military press, goes into lordosis when bar goes over head could have restricted motion in
the following areas: see lordotic curve See all 1.2, See 1.4.3 latissimus dorsi, improper
position of the bar are function of shoulders & scapular. See 1.4.
-Apley Shoulder, First, the tester measures the athlete’s hand from the wrist crease to the
top of the middle finger. The athlete then makes a fist with each hand. One arm gets
completely abducted and then flexed at the elbow, with the fist finally resting behind the
neck. The other arm is flexed at the elbow and placed behind the back. From this
position, the athlete tries to touch his fists together. If he is within one hand length, it is
excellent. Within one and one half hand lengths is acceptable, and any greater distance is
poor See 1.4
-Upright row elbows go back tight external rotators. See 1.4.3
-Rack a bar, restricted motion in wrist, mobilize wrist
-Standing rotation, restricted motion. See 1.5.3, 5.9 & 1.5.11
-Stand on one leg, move unsupported leg in abduction, adduction, forward and backward if
loses balance. See 1.3.6 hip stability &1.5.9
-Static or Dynamic A Drill, position restricted motion, (butt will be back if quads are
tight), unstable. See 1.6.3, 1.5.3 & all 1.3
-Static or Dynamic B Drill, position, restricted, unstable. See 1.5.3 & all 1.3
-Dynamic butt kick, restricted motion, See 1.6.3 & 1.5.3
-Exploding step-up, a single leg explosive movement, demonstrates how the athlete
handles impact and how explosive they are on one leg. Unstable See all 1.3 & 1.5.7
-Backward run, can’t get heel to the butt or can’t extend from hip See 1.5.6, 1.5.9 & 1.6.3
-Hip Flexor Test, (Posterior Reach Test), the athlete stands unilaterally on the side that is
to be tested. The other leg is raised so the hip and knee are both at 90. The athlete
extends both arms over head and leans back as far as possible. Measurement is taken
from the heel of the support foot to the bilateral fingertips. Gary Gray. See 1.5.2
-Hip Flexor Test with rotation, test Athlete stands unilaterally with non-support leg at
90 at both the hip and knee. With the arm opposite of the support leg, the athlete
rotates away from body and reaches back at shoulder height. Measurement is taken from
the heel of the support foot to the fingertips of the hand that is reaching back Gary Gray.
See 1.5.2
-Transverse abdominals 90-90 Test, Athlete in hooklying position, knees and hips to 90
and release. There should be no change in the 90-90 position. Athletes who can't activate
transverse abdominals will go into extension or do a pelvic tilt. (Ferrante) See all 1.3
1.12 BODY PROPORTION

1.12.1 Squat helps identify lower vs. upper body proportion.
1.12.2 Check upper leg vs. lower leg.
1.12.3 Q-angle females.
1.13 FOOT QUICKNESS

1.13.1 Quick Foot / / / / / Total=
VIDEO TAPE FOR MECHANICAL ANALYSIS
1.14 VERTICAL AND HORIZONTAL JUMPING ABILITY

1.14.1 Static Counter Movement Counter Movement
No Arms No Arms With Arms
Repeat Vertical Jumps No Arms Standing Long Jump
5 Hurdle Jumps (18" to 32" high depending on age and body weight) Contact time .12 or less
(Use hurdle test for sports that have less vertical component i.e. Football, Soccer and Baseball)
1.15 LATERAL CHANGE OF DIRECTION
1.15.1 START LT MAT RT MAT LAST TOTAL
START RT MAT LT MAT LAST TOTAL
1.16 Acceleration/Speed
1.16.1 Sprint Listen To Their Feet /Pattern of Acceleration
1.17 MEDICINE BALL DUNK- 2Kg 3Kg 4Kg 5Kg 8Kg
(Basketball Only 3 through 5 men)
TEST FOR COMPONENTS
[SPEED]
1. Acceleration 2. Absolute__
20-40 Dash Flying Start
3. Specific Endurance 4. Sport Specific

Sprints with Short Sport Specific
Rest or 30- 90Sec Box
______________________________________
[STRENGTH SPEED]
[SPEED STRENGTH]
1. Starting 2. Explosive 3. Elastic

Power Snatch CM VJ Repeat VJ
High Block Med Ball Hurdle Jumps
[STRENGTH]
1. Maximum/Relative 2. Eccentric 3. Static
______________________________________________________________
[WORK CAPACITY]
1. Rehabilitation 2. Body Composition 3. Joint Mobility

Skin Caliber's Dynamic Test
4. Strength Endurance 5. Core Strength/Stability 6. Aerobic

Complex Abd & Stability Test Tempo
______________________________________________________________________________
2. COMPONENTS OF TRAINING
2.1 WORK CAPACITY:

2.1.1 The ability to perform work for a prolonged period of time and being able to recover effectively.
-Rehabilitation: Specific to the athlete injury.
-Body Composition: Ideal body composition results in improved power output, aids in
prevention of some overuse injuries, and increases an athlete’s ability to sustain a high
quality of effort.
-Joint Mobility (dynamic): Normal ranges of motion help in the prevention of injury and
increase the efficiency of the athlete.
-Strength Endurance: The ability to sustain quality force production over a prolonged
period.
-Core Strength/Stability: A general type of strength which refers mainly to the integrity of
the structure, trunk strength, and joint stability. Core Strength/Stability also relates to the
ability of the body to support loads.
-Aerobic: Aids in the recovery from intense work.
2.2 STRENGTH:
2.2.1 The ability to exert force.
-Maximum: Most weight one can lift for one repetition.
-Relative Strength: Amount of force generated relative to body weight.
-Isometric (Static): Ability to stabilize or maintain position.
-Yielding (Eccentric): Ability to decelerate, stop and cut.
2.3 STRENGTH SPEED AND SPEED STRENGTH:

2.3.1 The ability to exert strength quickly.
-Starting Strength: The amount of initial force exerted.
-Explosive Strength: The rate of force development.
-Elastic Reactive Strength: Any movement in which there is a rapid eccentric
contraction followed by a concentric contraction. The amortization time should be .25
seconds or less. Examples are multiple response counter movement jumping or sprinting
faster then 7.5 meters per second
2.3.2 Strength Speed are explosive exercises done with substantial loads, i.e. power snatch, loaded
jumps. Speed Strength are explosive exercises done unloaded or with minimal resistance (10%
body weight), i.e. hurdle jumps.
2.4 SPEED:
2.4.1 Ability to move the body or a part of the body through a range of motion in the least amount of
time possible.
-Acceleration: Rate at which speed is increased.
-Absolute speed: Highest possible velocity.
-Speed endurance: Ability to repeat quality high-speed efforts.
-Specific speed: To the specific sports movement pattern.
ORDER OF DEVELOPMENT
SPEED
1. Acceleration 2. Absolute
3. Specific Endurance 4. Specific Speed
[STRENGTH SPEED]
[SPEED STRENGTH]
[STRENGTH]
[WORK CAPACITY]
TESTING EVALUATION PLANNING

Once testing, evaluation and planning are done. The order of development starts with off work capacity and
progresses up the pyramid. Use the norm chart as a guideline as to when to start emphasizing the next component
of training. The norms can also help guide you as to where to begin the training process.
METHODS OF DEVELOPING THE COMPONENTS
AND SUB-COMPONENTS THAT MAKE UP ATHLETE PERFORMANCE
SPEED
1. Accel. 2. Absolute
Up Hill Down Hill
Sleds Ins & Outs
3. Sp Endurance 4. Specific
Short Sp. Ed. Sport Specific Movement
Sport Specific Circuit
[STRENGTH SPEED]
[SPEED STRENGTH]

Cleans & All Olympic Hurdle Jumps
Snatch From Lifts 60%/85% Box Jumps
Mid Thigh Weight Jumps In-Depth Jumps
Jerking Movement Single Response
With Pause Jumps
[STRENGTH]

All Type Of 70%-85% 6 Seconds Hang Cleans
Squats, Presses & Down Slow & Up Fast Snatches
Pulling 1 To 8 Reps All Pulls
Halting Pulls
[WORK CAPACITY]

Specific to the athlete injury Nutrition Dynamic Movement

Complex Global & Local Tempo
Body Weight Circuit Stabilization Med Ball, Tempo
Medicine Ball Tempo Plus
3. PLANNING A TRAINING PROGRAM BASED ON TEST RESULTS AND OBSERVATION
PLANNING
3.1 Enhancing athletic performance can be a complex task if you let it be. I've found, in team sports, that your off-
season many times is too short and you must develop a plan that's realistic. You can't train all qualities at
once, so you must prioritize and try to improve the most important quality in relation to the individual's level
of development, performance, and their trainable qualities. As Charlie Francis (Ben Johnson's coach) said,
"one thing at a time." In my coaching experience, I've had few athletes who I would consider prepared to
train at a high level. Most are so inflexible they can't squat to parallel with an empty bar. They lack core
strength and coordination in multi-joint exercises (especially if they have trained on machines). These
deficiencies limit what we can do, so many of the athletes have to start at the bottom level of our pyramid of
development. In talking with colleagues from other sports, they are having the same problems. These athletes
are from all levels of competition, high school, collegiate and professional and a wide variety of sports,
football, basketball, baseball, hockey, soccer and volleyball. This leads me to wonder how these athletes are
being prepared to compete.
3.1.1 A qualified athlete has reached a point of motor saturation. If you saturate the athlete further with a
broad training emphasis, you get only a very small general effect. It is at this point where it
becomes critical to direct training toward a single specific quality during each training cycle. The
“one thing at a time” concept.
3.2 Planning doesn't have to be brain surgery, just good common sense. All training methods have their place, but
they must be applied in the correct way, at the right stage of their development, and in the correct amount.
When planning, use the K.I.S.S. Philosophy, Keep It Simple Stupid. Don’t look for any one thing to
create the ultimate training response; it’s a synergistic effect (Siff).
3.3 Training methods follow a hierarchy. Each component builds upon the previous one. Studies by
Verkhoshansky and others confirm that there is a sequential order to training. Training all qualities at once
may work with an untrained athlete, but mature athletes need specific direction in order to get a specific
training result Zatsiorsky (pg. 112 & 113). You should have one primary component and make the others
secondary. According to Francis, you should keep a thread of the all components in the cycle to maintain
these qualities, and to prevent soreness or injury when they become the primary training components. See
Table 3.1. The athlete starts with the Work Capacity Cycle and only proceeds to another level or component
of emphasis when they are adequately prepared to handle the next type of training. Also as you proceed to the
next levels the quality of training must continue to rise. We use our norms as a guideline (See Order of
Development Pyramid.)
3.3.1 Time is an effective way of planning your program. By plotting time involvement of each
training component you can quickly assess where you’re placing your emphasis. Some components
you can spend more time and others less time on, due to their demands on the neuro-muscular system,
and the stress on the musculo-skeletal system. You may be surprised how you are dividing your
training time.
Explanation of Table 3.1
Volume and training time guidelines per week based on what components are being emphasized in a training
cycle
The boxes with heavy shading are the primary components of training within the training cycle; the lighter shade is
a secondary emphasis. All the other boxes are merely introductory exercises, or review. The primary emphasis is
what will determine if the athlete can progress to the next emphasized component of the training cycle. Use norms
to help guide you when to emphasized the next component.
The percentages list for Strength and Strength Speed are the percent that each should make up of your total lifting
volume i.e. 300 rep week 80% Strength = 240 reps and 20% Strength Speed = 60 reps.
While in the Speed Strength component of your workout, if you are using the higher end of the volume for the given
training block then you will need to use a lower intensity exercise. (See Section 12.10)
* For what advanced athletes may do during a work capacity cycle
** Maximum range of volume for strength & strength speed exercise combined either when speed strength or
speed is the primary emphasis is 100 to 175 per week. Only count intensities that have training affect & not warm
up intensities. This doesn’t apply to Football linemen, Throwers (shot, discus, & hammer) and 4-5 position
in basketball because they’re going do higher volumes of strength and strength speed and lower volumes of
speed strength and speed. See training priorities by age for intensity and training by sport guidelines.
Be careful over – emphasizing qualities that are not related to the primary, or secondary, emphasis of training cycle
because you will have too many qualities competing for the draw on the nervous systems (Francis).
***Specific exercises only apply to the well-prepared athlete and should not detract from the main emphasis.
Need To Finish
TABLE 3.1
VOLUME AND TRAINING TIME GUIDELINES PER WEEK BASED ON WHAT COMPONENTS ARE
BEING EMPHASIZED IN A TRAINING CYCLE. EACH COLUMN READS VERTICAL
Component Emphasized Emphasized Emphasized Emphasized Emphasized
s Work Capacity Strength Strength Speed Speed Strength Speed
Work Med/Ball Med/Ball Med/Ball Extra time for Extra time
Capacity & 600-1600 400-1200 (MT) 200-600 recovery due to for recovery
Recovery the intensity of the due to the
Tempo Tempo Tempo work intensity of
3200-4400 Yds 1000-2400 Yds 1000-2000 Yds the work
Stab/Rehab Stab Stab Stab Stab
2 to 4 hrs. 1 to 2 hrs 1 to 2 hrs 1 ½ to 2 ½ hrs 1 ½ to 3 hrs

Strength Body Wt Circuit 150-320 Reps 100-250 Reps 75-150 Reps** 50-100 Reps**
Complex 80% 70% 60% 50%
150-175 Reps* 70% to 80%+ of 70% to 80%+ of

Strength Max. Max
1 to 2 hrs 3 to 5 hrs 2 to 4 hrs 1 to 2 hrs 1 to 2 hrs

Strength 50-70 Reps* 50-100 Reps 75-100 Reps 50-100 Reps** 50-100 Reps**
Speed Olympic Lift* 20% 30% 40% 50%
70% to 80%+ of 70% to 80%+ of

Max Max
½ to 1 hr 1 to 2 hrs 2 to 3 hrs 1 to 2 hrs 1 to 2 hrs

Speed 200-400 Reps 150-300 Reps 100-300 75-200 50-150
Strength Preparatory/Low Low-Med Int Low-Med Int Med-High Int Med-High Int
Int.
Specific*** Specific*** Specific***
½ to 1 hr 1 hr 1 to 1 ½ hrs 1 to 1 ½ hrs ½ to 1 hr
Speed 200-400 Yds* 200-600 Yds 300-600 Yds 400-1000 Yds 500-1500 Yds
Specific*** Specific***
½ to 1 hr 1 to 1 ½ hrs 1 to 2 hrs 1 to 3 hrs 2 to 5 hrs

3.4 A good guideline for planning is that the greater the resistance the athlete has to overcome, the greater
the role of maximum strength and strength-speed becomes. Overcoming one's own body weight is a
significant amount of resistance for an athlete to overcome, i.e. initiating an explosive movement from a
static position. In Young’s study on the effect of various types of strength, he found that relative
strength was an important factor in the first 10 meters of acceleration. That’s why when an athlete
makes sizable increases in their relative squat strength, there is usually an improvement in the first 10
meters of a sprint and in a single response jump. This is due to the athlete being better able to overcome
inertia at the start of a movement. Likewise, increases in the power snatch, power clean, push jerk or in
short jumps leads to an improvement in speed over short distances of up to 20-30 meters. It’s evident
why these exercises help speed; they all assist in improving the rate of force development. As a rule, any
sport that requires holding or maintaining a position, forcibly dislodging an opponent or absorbing
contact requires a high amount of stability, strength, and Strength-Speed. Without high development in
these areas a greater risk of injury exists, and performance may be hampered. Table 3.2 clearly
demonstrates the importance of this quality to speed. The lower the resistance or greater the velocity, the
greater the role of speed strength and elastic strength. See Vittori Speed Continuum Figure 1.
3.4.1 If Hypertrophy is important for performance or you simply need to increase the size of the athlete
then the role of strength and strength-speed training is of greater importance.
3.4.2 If the athlete's ultimate goal is to improve speed, relative strength must exceed any increase in
body mass.
TABLE 3.2
RATING OF IMPORTANCE OF VARIOUS STRENGTH QUALITIES FOR A 60M SPRINT

(MODIFIED FROM BAKER)
STRENGTH QUALITIES IN SPRINT START MAXIMUM SPEED
LEG MUSCLE eg. 0-10m EG. 20 M FLYING
1. Maximum Strength:
a. Absolute * *
b. Relative *** *
2. Speed Strength
a. Power/Max RFD *** ***
b. Starting Strength *** You can’t have a High RFD NR
without it.
c. Reactive Strength * ***
3. Strength-Endurance
a. Absolute NR NR
b. Relative NR NR
***Very Important
**Average Importance
*Minor Importance
NR Not Relevant
?Unknown
RFD (rate of force development) is the most important quality at maximum speed but is only made possible with a
very high contribution of force from elastic-reactive strength. There isn’t time for concentric strength to generate
that rate of force without the aide of elastic reactive strength.
CARLO VITTORI'S SPEED CONTINUUM
Figure 3.1
ACCELERATION PHASE ABSOLUTE SPEED PHASE
EXPLOSIVE FORCE
Squats
Olympic Lifts
Short Jumps
Resisted Sprints
Short Sprints REACTIVE & ELASTIC FORCE
Running Mechanics
Flexibility
Variable Speed Runs
Reactive Resisted Jumps
Box & Hurdle Jumps
Bounding (Long Jumps)
Running Mechanics
0 10 M 20 M 30 M 40 M 50M M 60 M 70 M 80 M+
3.5 When I refer to increasing strength, I'm not referring to body building methods, which make one look
good but do not improve performance. According to a study by Hakkinen, Olympic lifters
demonstrated a greater rate of force development and better utilization of stored elastic energy when
compared to bodybuilders and powerlifters. These two qualities are essential to success in speed/power
sports.
3.6 Another equally important physiological factor, according to Zatsiorsky and Siff, is the type of muscle
hypertrophy. The first type, Sarcoplasmic Hypertrophy, is an increase in the noncontractile proteins and
semi-fluid plasma, without significant increases in force production. This is associated with bodybuilding,
because it uses high volume/low intensity training. The problem with this is that the athlete increases mass,
but not force production. Consequently, relative strength doesn't improve so the increased mass has a
negative effect on the speed of movement and jumping ability. The second type, Sarcomere
Hypertrophy, is associated with an increase in size of Myofibrils, which involves an increase of
contractile proteins and greater force production. This is done with higher intensities (80-100%), lower
volumes (1-6 repetitions/set) and maxim effort to move the bar explosively. These results in Functional
Hypertrophy, of which a greater portion of the hypertrophy is of the fast, twitch muscle fibers. (See
O’Shea research in Table 3.3)
3.6.1 Tihanyi research substantiates selective hypertrophy. According to Tihanyi, through proper
selection of intensity, amplitude of movement (small amplitude for slow twitch athletes) and with
intense effort by the athlete they can offset their domination of ST fibers and improve explosive
strength. Increases of 2.5 times the size of cross-sectional surface area of the FT fibers will
compensate by 30-40% for the shortage of fast fibers. The old the athlete is before this type of
training is done, the less affect it will have, especially if they have had a long exposure to the
wrong training stimulus. The quality of effort should be such that athlete is working at 90% or
better of there maximal watts for the given weight on a strength exercise (squat) and 90% of best
watts on an explosive exercise (power clean) regardless of the intensity. (editorial comment:
from my own empirical evidence if you want to create an explosive and fast athlete you can not
train with slow means)
TABLE 3.3
Percentage of 1-RM
Fiber Type 60 70 80 90 100
Slow-twitch oxidative 60 40 25 15 5
Fast-twitch fatigue resistance 30 40 40 25 25
Fast-twitch fatigable 10 20 35 60 70
Muscle Fiber Recruitment Order

(As determined by EMG Analysis of the squat)
From Pat O’Shea, Ed. D, Quantum Strength & Power Training pg. 53.
3.7 In conversation with Bosco, Chu, and Siff they all agreed that an athlete must have a good training
background and strength base that has been developed over a period of years, prior to beginning any intense
jumping/plyometric training. Even a highly trained athlete must lead up to this kind of work with the
proper preparation. I also came to the same conclusion many years ago through my own experience in
training thousands of athletes.
3.8 Cavagna found that once a person was sprinting at 7.5 meters per second this was the threshold for the
contribution of elastic strength. To achieve a speed of 7.5 meters per second or greater the athlete must run
a 10-meter segment at 1.3 or faster. This normally occurs in the 10 to 20-meter segment. The faster the
rate of acceleration, the sooner the threshold for the contribution of elastic strength is reached.
Verkhoshansky substantiates this in a study on the effect of short jumps vs. long jumps on running speed.
Verkhoshansky found that short jumps of 1 to 5 contacts per set helped to improve acceleration speed up
to 30 meters, and that various types of jumps over 30 meters or ten contacts improved speed beyond 30
meters for absolute speed. Bosco and Komi also showed that elastic strength makes a major contribution
to force production any time rapid eccentric loading is followed by rapid concentric contraction if the
amortization time is approximately .25 seconds or less. It's not only an essential factor in absolute speed,
but in jumping with a countermovement, or with a step as well.
3.9 Each training cycle is planned in wave like patterns. This allows for days or weeks with big volume or
higher intensity to be followed by a day or week of a reduction of volume, intensity, or both. This allows
the athlete to recover. Seldom should big volume and high intensity occur at the same time because of an
increased risk of injury or overtraining. Every three to four weeks you should unload the volume and
intensity. The lifting intensity shouldn’t go below 70% to 75%. Zatsiorsky has athletes do 60% of their
highest volume for the training cycle on the unload week as a good rule of thumb. This can be done very
easily by switching the days you do lifting, jumping, and sprinting to Tuesday and Thursday and Medicine
ball circuits and tempo on Monday, Wednesday and Friday. By doing this, you reduce the volume of work
to the central nervous system and the load on the joints. The extra tempo day will help flush the athlete out
and aid in the restoration process. You can lower the intensity by doing front squats or single leg squats
instead of back squats and also by doing the power snatch instead of power cleans. The same principle can
be applied to the jumping/plyometric exercises.
3.9.1 Weekly volume and intensity for strength exercise can be varied in the following manner for a
young athlete: Week-1: 70% 3 sets of 4 to 6 repetitions, Week-2: 75% 4 sets of 4 to 6 repetitions,
Week-3: 80% 5 sets of 3 to 6 repetitions, Week-4: 70% 3 sets of 4 repetitions. These sets don't
include warm-up sets. The number of repetitions depends on the exercise being done and the
desired training response.
3.9.2 Weekly volume can be varied in the following manner for an advanced athlete: Week-1: 70% 3 sets
of 4 to 6 repetitions, Week-2: 80% 4 sets of 3 to 6 repetitions, Week-3: 75% 3 sets of 3 to 6
repetitions, Week-4: 85%-90% 5 sets of 2 to 4 repetitions. These sets don't include warm up sets.
The number of repetitions depends on the exercise being done and the desired training response.
3.9.3 Jumping/plyometric volumes can be varied the same way by varying the number of sets.
3.10 Be careful manipulating the volume of work, intensity and type of exercises. All are critical to the training
process and in reducing the risk of injury. Don't raise volume and intensity at the same time. Introducing a
new exercise may also increase intensity.
3.11 When you increase volume or intensity you must correspondingly increase the amount of recovery.
3.11.1 The first means of recovery is a well-conceived plan that allows for recovery.
3.12 Frequency of training depends on the volume of training, years of training, phase of training and the time
available and how the athlete feels. As a rule, the greater volume of training and years of training
experience require more frequency of training not only in days but number of training session in a day.
3.13 For many team sports, the off-season is very short and it may take several off-seasons to progress to the
higher levels of training. This is why it is so important to maintain the qualities that the athlete develops in
the off-season during the season. If they don't maintain them, they are starting over every year instead of
building upon what they have done in the past. Even when working with highly trained athletes, they will
start back through some lower level methods, but they will progress through the lower methods rapidly due
to their training background. Be especially careful of the young developing athlete. If you try to speed up
the training process with a young athlete, they will be injured and the results will be poor. It takes years to
adapt to handling the high intensity of weight training, jumps/plyometric training, and speed development.
With the young athlete, volume is more important than intensity in lifting and in jumping/plyometrics.
Volume is the foundation for higher intensity work (Cioroslan). Remember, you can over-do volume just
like you can intensity. (See intensity and volume guidelines under each specific type of training).
3.13.1 You can’t blindly follow training programs from individual sports, because they are able to train
year around, consequently detraining doesn’t occur to the extent that it does in team sports. This
allows individual sports to reach higher levels of strength, strength speed and speed strength faster
than team sport athletes. Although comprehensive models exist for the direction of multi-year
training of single event athletes, a coach must be cautious in blindly following these when
planning the training of athletes involved in team sports. There are many differences in the
training for individual events versus team sports. One of the main differences is that in
individual sports you can spend at least 50% more time on developing the physical qualities that
most enhance that event. For example, a sprinter can be trained in a very unidirectional fashion
with a clearly defined outcome in mind. The same can be said for events such as throwing,
jumping, or weightlifting. Although there is certainly a technical component of individual
events, the number of uncontrollable variables one encounters are much smaller than seen in
team or opponent events. In a team sport, however, your practice sessions are used to develop
the skills and strategies that are important to the sport, and not necessarily to the physical
preparation aspect. In a team sport there tends to be more multi-directional skill development
needed. In general, team sports also tend to show greater injury development due to the
uncontrolled environment in which they are conducted. Because of this, team sport participants
also tend to spend more time rehabbing injuries in the off season. Considering the fact that a
High School team sport athlete may be in season 4-5 months, and a Collegiate team sport athlete
even longer, the individual sport development model must only be used as an aid in
understanding the training process for the team sport athlete. If an athlete is lacking a skill in a
team sport, it is important for the coach to be able to distinguish whether this is due to poor
instinct, or a physical deficit that can be corrected through training. It is very important for the
team sport Strength and Conditioning Coach to try to enhance the important physical qualities
needed in the sport, while not attempting to replicate the season, or act as the on the field coach.
Single Event Athlete Team Sport Athlete
IN-Season/Competition In-Season/Competition Period
Preparation Period Preparation Period

3.14 You can only train what's trainable, so train to the qualities that the athlete possesses.
3.15 You must take into consideration the athletes' height. Taller athletes (6'6">) do more work than shorter
athletes do because their time under tension in the same movement is longer. You may have to do fewer
reps within a set or fewer sets because of this factor. I.E. 6 reps for tall athletes vs. 8 reps for average size
athlete this equals same amount work done per set. Core, stability and mobility are paramount. With
snatch grip exercises be careful when lifting the bar from below the knee because their height causes
them difficulty in getting into a proper position.
3.16 With a very high level athlete (one who has trained many years and has been training at high levels of
strength, power, and speed), there are fewer absolutes in training. Because their body is going where it has
never been or performing at such a high level, you’re constantly adapting to their physical state (Francis).
3.17 When an athlete achieves a new personal best, be very careful because he/she is performing at a level that
he/she is unfamiliar with. During the next repetition, set or training session the athlete will be excited and
will want to match or try to exceed the new PR. Training injuries may occur if good judgment isn’t used at
this time (Francis). Anytime a new level of strength, speed strength, or speed is achieved, it takes time for
the body to adapt to the new level. A PR is a one-time achievement that may not be consistently duplicated
in every workout. Don’t immediately base training on the athlete’s new PR. For example, if an athlete
increases their squat to 140 kilos from 125, don’t use 140 to base their training from. Start at 130 and raise
it 5 kilos every 2 weeks until you’re at 140. The primary reason is that muscles adapt at a faster rate than
connective tissue.
3.17.1 We don't have "Max out strength sessions." Strength and Conditioning coach Mike Boyle
summed up my feeling best with this statement "We don't use record boards because record
boards simply reward genetics." (NEVER SACRIFICE TECHNIQUE TO LIFT MORE
WEIGHT). When we increase intensity and reducing the volume, its is during these cycles that
athletes may attempt a new PR. We do not assign a specific day during this period but rather do it
on a day that the athlete looks ready then we will let them attempt a new PR. In this way we can
judge whether the athlete's ready. If you pass up the opportunity when they are ready, to wait for
the assigned day the result may not be as good. It's very difficult to pin point when an athlete is
going to be ready for a PR. We don't allow the athlete to keep going up until they miss. We judge
how difficult the attempt was and then decide whether they should go up. Another reason why we
don’t assign a specific day to max out is because when you are dealing with emotional type athletes
they don't handle failure as well. We do it this way because it insures a better chance of success.
Remember they're not weight lifters we would rather leave them 3% to 5% under a true
max. We also believe that when doing slower lift i.e. squats you have to be more cautious
because the length of time the athlete is under tension. Under no circumstances do we allow
athletes with poor technique to attempt any high intensity lifts, jumps, or sprints. When an
athlete gets hurt under your supervision it's never considered part of the game like it is if they
got hurt playing, you only need .35 cents for one phone call because that’s all the friends
you've got when this occurs.
3.18 Age: An athlete’s age is an important factor in individualizing the training program. The adaptability,
and recovery ability of athletes is not all the same, and varies according to age. Young athletes need a
good training base that is composed of a large amount of work capacity. Russian studies indicate that in
boy’s 12-14 years of age and girls 11 to 13 years of age, their nervous system is extremely "plastic." It is
most receptive to being influenced by training. Russian sprint coach Ben Tabachnik also felt that boys
from the age of 13-16 made the largest percentage of improvement in realizing their speed potential during
these years. If training is not directed in the appropriate direction during this time, speed and power
potential may never be reached. We view this age of training as the "window of opportunity." This also
substantiated by the research of C. Bosco, P.V. Komi, E Bosco, C. Nicol, G. Pulvirenti, and I. Caruso,
which showed how the influence of training can have a long term affect on the development of athletes.
As an athlete matures and hopefully through training comes close to utilizing all their genetic abilities,
they will proceed into the more advanced levels of training. The older athlete recovers slower, and
because of the amount of playing they have done, tends to have more injuries, or existing conditions to
train around.
3.18.1 With a young or beginning athlete, you want to keep them in the same training program for several
months. The only variation is a gradual increase in volume. The beginning athlete needs time to
develop intramuscular coordination and proper technique before training loads are increased.
Progression needs to be very linear in the sequence of activities. Typically, we initiate training with
body weight followed by adding exercises using the medicine ball as the first means of adding
external resistance. With young athletes, it is better use a greater variation of exercises, i.e. med
ball, body weight, etc. Remember that this constitutes a significant overload for the beginning
athlete and develops the quality of body and balance before training the athlete with greater external
loads. This approach allows enough time for the adaptive process to take place. Tendons and
ligaments take a longer time to adapt than muscles. If they’re progressing, don’t change for the
sake of change. Don't be fooled by an athlete who makes dynamic changes in their appearance over
a relatively short time for the reason previously stated in
3.18.2 When the athlete begins learning and performing the Strength exercises and Olympic lifts, use little
variation as it takes many repetitions to learn the correct technique. Too much variation will slow
down the learning process. With strength training let them perform the same routine for awhile. If
you don’t, there will not be adaptation because the stimulus hasn’t been applied long enough to
achieve adaptive response. The more the athletes progress, the more variety they need in their
exercise’s volume and intensity. If they don’t use variation, their progress will stagnate because the
stimulus becomes monotonous to the body thus failing to cause adaptive response.
ALL TRAINING SHOULD BE GUIDED BY THE PHYSICAL MATURITY OF THE ATHLETE,
A COMPLETE MUSCULO-SKELETAL EVALUATION, AND GOOD COMMON SENSE. ALL
ATHLETE'S DON'T FIT INTO NICE NEAT CATEGORIES. THESE RECOMMENDATIONS
ARE JUST GUIDELINES.
3.18.3 AGE 13 AND UNDER
TESTING: Musculo-skeletal evaluation.

WORK CAPACITY: Mobility, Core strength, Stabilization, Medball, & Gymnastics.
STRENGTH: Body weight Circuit teaching core stability some athletes may be able to progress
to the complex with 10 pound bar.
STRENGTH SPEED: Some athletes may be able to progress to learning Snatch Grip Overhead
Squat, Front Squat and Jerk squat with stick or 10 lbs. bar for mobility. Learn path clean, &
snatch & jerk technique with stick.
SPEED STRENGTH: Teach landing mechanics, low intensity, jump rope, Ankle jumps,
ankling & skipping.
SPEED: Teach active foot games, & running drills.
RECOVERY: Teach proper nutrition & active recovery.
GOALS: Identify any musculo/skeletal problem early, develop a training base & establish the
importance of training.
3.18.4 AGE 14-18 AT THIS AGE THERE BODIES ARE CHANGING SO YOU MUST
CONSTANTLY BE AWARE HOW THESE CHANGES CAN AFFECT THERE
ABILITY TO TRAIN AND HANDLE LOADS. PERIODICALLY RE-EVALUATE
TESTING: Mobility, jumping, speed, & specific speed.

WORK CAPACITY: Increase intensity of core work.
STRENGTH: These intensity ranges are based on an athlete starting at 14 and progressing
through each level. If an athlete starts at 16 then they should start from the beginning with
bodyweight circuit and complex. They shouldn't progress beyond the complex until they can do
it with 30% to 40% of body weight. Then progress to squats, pulling & pressing movements
with larger percentage of volume and progressing to 60%of maximum intensity by age 16. The
best training range for athletes 16 to 17 years old is 60% to 80%. Training ranges for athletes
18+ should range from 60% to 90%. Reach strength norms between the ages 18 -20.
STRENGTH SPEED: Perfect Olympic movement.
SPEED STRENGTH: Jumps range from low to medium intensity, see chart 12.1.
SPEED: Improve running mechanics.
RECOVERY: Begin with simple means, may need massage for select athlete.
GOALS: Initial identification of athletic ability, increase training base, improve maximum
strength, perfect explosive lifting technique & create positive attitude toward training. This is the
age where they're going to make biggest percentage of improvement.
3.18.5 AGE 19-23
TESTING: Identify key athlete. Measure improvement from previous phase to give training
focus.
WORK CAPACITY: Be aware of changes in mobility and flexibility. A tight athlete needs
hands on mobility and massages.
STRENGTH: Intensity above 80% has the biggest affect.
STRENGTH SPEED: Larger percentage of lifting volume.
SPEED STRENGTH: Jumps range from medium to high intensity.
SPEED: As long as strength, strength speed & speed strength continues to improve, so will their
speed.
RECOVERY: Have recovery as part of the regular training session.
GOALS: Reach strength speed and speed strength norms.
3.18.6 AGE 24-29
TESTING: Compare profiles, to established professional athletes in their respective sport.

WORK CAPACITY: Should be at a high level, so it should be easily maintained.
STRENGTH: Should be at the highest level, critical to maintain during season.
STRENGTH SPEED: Be at the highest level.
SPEED STRENGTH: Be at the highest level.
SPEED: Be at the highest level
RECOVERY: By this time the athlete should have a daily routine.
GOALS: Try to maintain strength speed, speed strength and speed from previous age phase but
this it is often difficult to do because of the length of the season. Paramount to train a minimum
of twice a week in- season. Each year test to measure the rate of decline.
3.18.7 AGE 30+
TESTING: Test to see if they have the physical ability to perform and still adapt to training.
WORK CAPACITY: At this stage this quality becomes important to train again.
STRENGTH: Maintaining maximum strength is vital if the athlete in this age group is going to
be productive in their 30's.
STRENGTH SPEED: Olympic lifting now the main form of maintaining explosiveness. May
have to modify lifting position and what Olympic lifting movement you use.
SPEED STRENGTH: Must go back to low to medium level because age and injury.
SPEED: Depends on maintaining Strength Speed and Speed Strength.
RECOVERY: Critical at this stage of the athlete's career. Have a plan that includes a massage
schedule & control practice time (for more detail see section 19).
GOALS: In-season training becomes the biggest determining factor to extending their
productive playing years.
3.19 Gender: Male and female athletes will adapt to training in different ways and will typically require
different programs. One reason for this is due to different hormonal profiles between the genders. For
example, research has shown a female’s level of blood testosterone only rises about 10% following
resistance training to the male’s 50% rise. (Harmon Brown) Overall, females have less testosterone
than males. Because their blood testosterone doesn't rise significantly you not see the drop off as much
in the second half of the work out that a male experience. The result of this is two-fold, a longer period
of time is required to develop lean muscle mass and body fat percentages will be higher. Thus, it is
advisable to keep females in the work capacity and strength phases longer than males. Coaches need to
monitor female athletes during heavy training cycles to insure that amenorrhea is not occurring and be
aware that during menstruation some experts believe ligament strength can be compromised. Another
case for different programming concerns a few important musculoskeletal differences. Through studies
and observations it has been noted that females are more quadriceps oriented than males which may
cause them flex at the knee before the start of a movement or lift that should be performed using hip
extension (Marguerite, Holloway, Guillermo Metz, Tim Hewett). Because of this orientation females
have a hard time maintaining the alignment of knees over toes when landing a jump. Their hamstrings
are simply not strong enough to absorb the landing of the jumps. A study done on 800 military trainees
suggest the lower general fitness of women may be to blame for their higher rate of injury (Fitness, Not
Gender article). This information suggests that women should stay in the work capacity and strength
cycles and do a greater proportion of exercises like RDL’s, reverse hypers and back extensions until hip
and back extensor muscle strength reaches the levels of our norms. Being taught the proper jump
technique along with sprinting and squatting would help strengthen the hamstrings and lower female’s
knee injury rates (Metz article, Hewett program). In addition, females would establish more control of
their ankles, which seem to be 25% more likely to be injured, compared to males (Tim Hosea- Ankle
injuries in Women). There is empirical evidence and some sketchy research that seems to indicate that
females have a significantly lower capacity for eccentric loading and can handle only 2/3 of the
compression forces that a male can bear (seminar with Stuart McGill). This will impact volume,
intensity, recovery time, and choice of jumping exercises when training the female. These factors, along
with the increased “Q Angle” and the proportionally smaller notch their ACL’s travel through provide
some explanation into the increased incidence of ACL injuries in female athletes (Holloway article)
3.20 Test Results: The primary and most important tool for creating the training program of any individual is
the initial evaluation. This is well covered in the Testing/Evaluation section of this manual.
3.21 Muscle Fiber Composition: This could be one of the most important factors when planning a training
program for any individual. The type of training that you prescribe with regards to dominant fiber type
is especially important in Strength-Speed phases and beyond. The following guidelines are for athletes
who possess different neuro-muscular qualities. You can use a combination of three uncomplicated field
tests, a 20-40 yard sprint for speed, an over the back medicine ball throw for power, and 5 hurdle jumps
for elastic reactive strength to determine slow or fast twitch athletes. Once an athlete is prepared,
always keep in mind that you have to individualize, and differentiate between training the Slow Twitch
athlete, and the Fast Twitch athlete. You must further differentiate between training them on Strength
movements and Strength Speed movements.
3.21.1 Strength movements are typically slower, and include squats, pulls, and presses. Strength-
Speed movements are explosive and include Olympic Lifting movements, and loaded jumps.
These are not absolute rules, but research and our practical experience have shown when they are
applied taking into account the individuals fiber type pre-disposition they obtain better results.
Slow Twitch Athlete A slow twitch athlete lacks the genetic potential to reach the elite levels of
power or speed of an athlete who has a much higher percentage of fast twitch muscle fiber. It is
paramount to start an athlete at a young age (12-14) with the proper training methods to increase
their chance of reaching their genetic potential. If you missed this window of opportunity with
an athlete, you limited the chance of influencing their nervous system and optimizing their
potential. See 3.18 Slow twitch athletes will benefit more by improving maximum strength
squats, pulls, and presses, and strength speed exercises (Olympic lifts & loaded jumps). Higher
levels of maximum strength and strength speed will help them to initiate movement faster. See
Vittori's Speed Continuum. When training strength exercises (squats, pulls and presses) the ST
athlete will also generally be able to train more frequently at higher intensities. Due to their
ability to sustain efforts, they will always be able to perform more reps at a given percent of their
maximum, when compared to the FT athlete. This is why it is paramount for a (prepared) slow
twitch athlete to train strength movements at least 80% intensity and above. In practical terms
the ST athlete needs to go up and do a few singles or doubles in the 90% intensity zone more
frequently about every 4-7 days in strength exercise. Only at these thresholds will the fast twitch
fibers (IIb) be stimulated. See O’Shea’s chart. Of greatest importance to both the FT and ST
athlete is the maintenance of bar velocity above 90% of maximum at any given load. Reduction
of bar velocity is an indicator of fatigue of the fast twitch motor units. Extending sets beyond
this point will only result in greater fatigue and likely hypertrophy of slow twitch motor units.
Quality of the repetition and maintenance of bar velocity is always a dominant factor in
determining appropriate volume of work at a given load. Allowing the ST athlete to grind out
low quality repetitions in a set only reinforces the inherent nature of the slow twitch athlete to
want to economize and extend their efforts. . If you are training to improve the quality of the
effort, this would be a mistake. Research by Tihanyi confirms this. Fast Twitch Athlete FT
athletes have a finely tuned nervous system and demonstrate a higher utilization of their nervous
potential in every repetition they do. These athletes are the “elite” of the speed/power sports, and
adapt very readily to strength/explosive training. The FT athlete produces high quality efforts,
but cannot sustain these efforts or tolerate large volumes of high intensity. These athletes need to
be stressed more with variations of exercises and daily/weekly training volumes. Challenging
their nervous system with high intensities (90+) too frequently may rapidly cause overtraining
and injury. An improvement in these athletes is accomplished by stimulating the neuro-muscular
system without breaking it down. When training fast twitch athletes in strength movements, you
should hit higher intensities (90%+) less often because they already selectively recruit the fast
motor units, and the stress of heavy training is not necessary, and even inadvisable because it
may cause overtraining. In practical terms the FT athlete needs to go up and do a few reps in the
90% intensity zone about every 7-12 days in a strength exercise (Cioroslan), but only a very
small percentage of his work is at this level.
3.21.2 Explosive Movements: Slow Twitch Athlete I’m in agreement with Bosco’s assessment that
slow twitch athletes are going to benefit from lower intensities when doing explosive exercises
like loaded jumps using a lesser percent of their body weight and doing 5 to 10 repetitions per
set. A large percent of their Olympic lifting should be done at 60-80%, intensity and fewer sets
(3-6), but more repetitions per set (3-6). The repetitions stated are merely guidelines. When ST
athlete do strength speed movements at 80% +, they should not exceed 2 repetitions per set to
insure bar velocity. To insure a training affect the ST athlete must give a maximum effort with
each repetition. Bosco through his research with ergo power measuring device establish that the
power must be maintain at 90% maximum bar velocity at a given load being to get a positive
training affect. If there is the slightest drop of quality then immediately stop that set regardless
to whether they completed the repetitions that were prescribed. If you continue to train them
with poor quality then you’re only reinforcing the incorrect neuro-muscular response. These
lighter intensities insure that they keep the bar velocity high. Bosco and Tihanyi research
confirmed our observations that slow twitch athletes need larger amplitude of movement (a
deeper flex of the legs). The reason they take a deeper flex is because they need more time to
develop tension because slow twitch fiber are not as efficient in producing force rapidly
especially with short amplitude movements (Tihanyi). Tihanyi research has also shown that the
bigger amplitude of movements are less in effective recruiting the fast twitch fiber, this is why
should do at least 40% to 70% of their Olympic lift power snatch and power cleans and jumps
with short amplitude to develop starting/strength (impulse). It teaches them to develop force
quicker. This is not a necessary consideration for a fast twitch athlete (See Section 21). The
same is true of jumping/plyometric training for the slow twitch athlete, lower intensities (less
weight on load jumps, lower hurdles, and box heights) shorter amplitude and higher volume.
The reason is that the slow twitch athlete's rate of force production and the quality of muscular
contraction aren’t as high. They need to train at lower intensities to maintain the velocity of
movement and repetition to reinforce the response for adaptation. When the rate of force
development is the dominant quality being trained, you’re primarily influencing the
nervous system. Fast Twitch Athlete When training FT athlete in the strength speed exercises
(Olympic lifts) most of their training will be between 75% to 90% intensity, with fewer reps per
set (1-4), more sets (4-8). These higher intensities insure that their natural qualities are being
reinforced. Doing fewer repetitions per set allows the FT athlete to maintain the quality of their
effort. For speed strength exercises (jumping/plyometrics), their rate of force development is so
much greater that once they establish an effective training base with higher volumes of low and
medium intensity jumps, they need to be challenged and respond well to the higher intensity
jumps. An example of the above could be given by comparing an Indy Racecar (the fast twitch
athlete), and the family sedan (the slow twitch athlete). The high performance Indy Car can run
at 200 miles per hour, but only for short periods. The family sedan can run at 70 miles per hour
all day.
Be careful training highly explosive/fast twitch athletes, especially the younger explosive
athlete, because they display high levels of athleticism. Their ability may hide their
deficiencies and it's real easy to start this type of athlete with too high intensity of training
without the proper preparation. Because their force out-put is much greater, they can be at
risk of injury if these deficiencies aren't dealt with. We've also found these athletes may not
hold or stabilize positions well.
3.22 Injury History: Injury history can mean addressing preexisting injuries that an individual may have, or
it may mean spending some extra preparation time on an area which is pre-disposed to injury because of
sport/event. In either case, the bulk of this type of work should be included in Work Capacity, and
Strength phases. It is important to note that in the case of preexisting injuries, the coach must make sure
that the condition is fully addressed before the athlete goes onto any more advanced training. Below is a
chart, which lists areas of common injuries for different sports.
Most Common Injuries of Sport
Shoulders Neck Back Hip Knees Ankles Wrists Elbow Core
Football
Hockey
Soccer
Basketball
Volleyball
Softball/Baseball
Wrestling
3.23 Style of Play: Addressing Style of Play is really just about observing, and understanding an individual
athlete as they compete in their given sport. For example, if you have an athlete that is just never going
to be a very fast player, you are probably better off developing other qualities that will help them on the
athletic field. Remember that the job of the strength coach is to help athletes utilize their genetic
potential to its maximum.
3.24 Stability on the Team: Keep in mind that an athlete's first priority is to obtain a position on a team.
During this beginning process the strength coach must try to get the athlete to their maximum
performance while they are trying to obtain this position. Once the athlete is securely on the team, you
must train them to be able to sustain their position by playing to their potential and above every year. In
some cases if you are training an athlete that must secure their place on a team, survive pre-season cuts,
or secure a scholarship, you must have them in peak shape in the pre-season, and can not rely on any
amount of "playing into shape".
3.25 Adaptability and Recovery Ability: Some athletes will recover sooner than others. Some athletes can
handle greater amounts of volume and intensity. It is important for the strength coach to be able to
delineate between these traits. As an athlete progresses in their training they should have minimal
soreness. The young athlete will adapt and recover more quickly due to the high level of hormonal
activity in their bodies. The older an athlete gets the more the adaptation and recovery process slows
down. Much more time will be needed for both. Recovery days, weeks, and modalities should be added
into the program. Recovery will assist adaptation. The muscles will develop quickly compared to the
tendons and connective tissue, so intensity and progression should be gradual. Sprinting activates the
nervous system very well and volumes should be kept at a minimum when training all the other
components.
3.24.1 Means of Recovery: Recovery must be built into the training program of the athlete. As
discussed previously in the book methods of recovery include rest, active rest sessions, tempo
runs, massage, sauna, and hot-cold baths. Recovery can also be built into training by including
days of low volume and intensity of exercise.
3.26 Available Facility: This can play havoc on your programming. The strength coach must be able to
adapt the training to the facility. Use your imagination with what you have to help develop the athletes.
Everyone doesn’t have an indoor track for sprint drills or jumping, so use the hallway or go outside on
the grass. Use the natural surroundings. Use hills for resistance and over-speed training.
3.27 Quality of Supervision/Coaching: Don't coach what you don’t know. If you are in over your head then
you do more harm than good. Don’t put the athletes at risk by putting them in uncomfortable positions
that you can’t teach. Use progressions, it’s the easiest and safest way to direct training. Make yourself
better by reading and studying all aspects of training and keep an open mind. Once you start to think you
know it all, then you are no longer a coach. A supervisor stands around and watches and offers no
advice. The coach must be able to evaluate and technically teach all aspects of the training program.
3.27 Sport Specific: The most important concept to keep in mind when training the athlete is to adapt the
program to the individual needs of the athlete, not the athlete to the program. The term "sport specific"
is a grossly overused term, and often misused to mask a general misunderstanding of the developmental
process of the athlete. "Sport specific" considerations are only one of many variables that factor into the
development of a training plan/program. Develop norms for the qualities that are needed for the sport to
guide the training process. Basically, if you improve mobility, stability, strength, strength/speed
(explosive power), elasticity/reactivity, and acceleration, and the athlete possesses an instinct for the
sport, their performance will improve. If they don't have the instincts, no training will make them a
better performer. Instincts for a sport are defined as possessing the proper quick reactions and decisions
to a game situation. A theoretical way of explaining this is to use a mechanical device like a racecar
where results can be measured absolutely and there are no variables like teammates, coaches, or
emotions that are typically used to explain performance difficulties. The owner of a racecar must decide
if performance is suffering because the car lacks mechanical efficiency, or if the driver lacks
skills/instincts. If the car lacks mechanical efficiency, then running it at full speed over and over is not
the way to improve it. Like the strength coach the specific components that can improve the efficiency
must be addressed, before the car will run faster. If the owner, however, changes the mechanical aspects
of the car and it still does not improve, than he knows it is the skill of the driver that is the problem. It is
the same with athletes. A strength coach can improve all the physical qualities that make up a sports
skill, but they cannot teach instinct. You can have two athletes with exactly the same physical qualities,
the one with the greater instincts for the game will always perform better. Unfortunately, as in the case
of changing a driver, you can't make up for lack of instinct through physical training.
3.27.1 The most specific type of sports training is to play the game. Most High School seasons now last
4-5 months and the College and professional seasons are even longer. This is a very long period
of sports specific training. If an athlete fails to improve on a specific skill during this long
period, you must look at the underlying physical qualities that make up the skill, rather than just
repeating the sports activity to improve them. This will not only fail to address the problem, but
will also lead to overuse injuries. Doing more of the same can not improve the player. Applying
the above theoretical model can lead us to see that an athlete could lack a common physical
quality, which must be addressed in your off-season training. In this case maybe it is the strength
and stability of their gluteal group which helps them to move laterally. Or maybe it is their basic
leg strength that affects initiating movement. Or maybe if they fail to continue acceleration after
15 meters while sprinting they need more basic elasticity/reactivity exercises. Sport Specific
Training can be a small amount through out the training process i.e. lateral agility. Always keep
in mind that the sports we are training are power dominated, so Olympic lifts, jumps/plyometrics
and speed work are a form of Sport Specific Training. Your movement patterns and work to rest
ratios for specific conditioning occur in latter stages of off-season training. But I see to many
coaches sacrificing building a good training base in the name of "sport specifics", and never
addressing the underlying problems. We have seen other Strength and Conditioning Coaches
follow a general, non-specific strength program where the whole team is trained the same way
with no power component using machines with no regards for individual needs or weaknesses of
the players. Machine training is so non-specific to athletics and normal everyday activity that it
actually de-trains the nervous system because it discourages normal patterns of synergism and
recruitment of the muscle groups. These coaches then try to make up for a lack of task
appropriate training in the initial training cycles by using very sport specific skills like repetitive
pattern running for wide receivers to improve the sports skill. This is the perfect illustration of
the misuse and misunderstanding of the variable of sport specificity.
3.28 Sport: As previously stated, because of the commonalties of athletic preparation and needs across
sports, planning training programs according to the sport participated in, really means individualizing
training for a particular athlete. This is determined by looking at the specific needs of the athlete
following their initial evaluation. If the athlete has been previously trained, or is currently training, then
there should still be points at which assessments occur, and problems addressed. When designing
programs by sport there should be a consideration of far the athlete has to sprint (duration), and how
hard (intensity). (See Figure 3.2 Carlo Vittori’s Speed Continuum). Another example of special
consideration would be whether more jumping takes place vertically or horizontally. At the end of this
paper subtle variations of training for different sports will be given. If you break down the basic needs of
most team sports, and many individual sports you will see that many commonalties exist; possessing the
ability to accelerate over short distances, being able to explode vertically or horizontally, and being able
to change directions well is basic to all sports. These similarities require common training needs and
preparations. Specific endurance is the primary difference between training for different sports.
3.29 Position: The following figure, based off Vittori’s Speed Continuum, reiterates the commonalties that
different sports and positions with-in sports may share in terms of speed. Sports requiring short or small
distance accelerations will improve more by increasing explosive force. Sports that require speed over
more than 10-15 yards should progress form the explosive to the reactive/elastic part of speed work. As
an example, the key to a Lineman's performance in terms of movement is explosive strength. DB's, and
Receivers, need to progress beyond explosive strength to elastic/reactive force and will do their sprint
work over greater distances such as 15-40 yards. Linebackers and Running Backs are hybrids and
should emphasize the component that is limiting their performance. These qualities don’t only relate to
speed of movement but also aide in other skills within a sport. Here are two examples. Strength and
Strength-Speed are pre-dominant for any sport that requires moving an opponent forcefully out of the
way i.e. football and wrestling. Conversely volleyball or basketball players don’t utilize elastic/reactive
strength for sprinting, as much as they do for vertical jumps and repeat vertical jumps.
CARLO VITTORI'S SPEED CONTINUUM ADAPTED TO SPORTS

Figure 3.2
EXPLOSIVE FORCE
Football Line Men

*Basketball
*Volleyball
REACTIVE & ELASTIC FORCE
#Wrestling
#Hockey
Soccer -Goalie
Football: When developing speed for these positions, 70%-80% acceleration, 20%-30% absolute
DB's, Receivers
Special Teams.
RB's & Linebacker
Baseball & Softball
Soccer
0 10 M 20 M 30 M 40 M 50M M 60 M 70 M 80 M+
* These sports are very explosive but require an elastic/reactive component for vertical jumping.
# These sports also involve a large Lactic Acid Component;
3.31.1 It is always best when designing specific programs for different sports to follow the Principles of
the Pyramid, and our general models already well described in this book. Refer to our menu of
exercises table 3.4, and basic models for the majority of the training plan.
3.30 ALWAYS BUILD A PLAN OVER A PERIOD OF YEARS, NOT WEEKS OR MONTHS. BUILD
THE BASE FIRST. BE READY TO MAKE ADJUSTMENTS IN THE ATHLETE’S TRAINING
PROGRAM DEPENDING ON HOW THEY'RE ADAPTING TO THE TRAINING PROCESS.
DON'T TRY TO PROGRESS THE ATHLETE BEYOND THEIR ABILITIES.
Volleyball:
In testing check the shoulder girdle, and ankles as these two areas are very prone to
injury, and check core stability as it is important to lateral movements; (See Sec 1.4-1.5
on scapula) Section 1.6 of the manual should be referenced about knees.
Build stability and strength in the rotator cuff group, especially for hitters.
Stability and strength in ankles should be accomplished using calf exercises, Dard, Band
Inversion and Eversion, and 1 leg 4 point touches.
Medicine Ball Tempo using 10 meter down and back, or lateral slides.
Power Snatch and Clean Grip Power Snatch from Block Mid-Thigh are the most
important Strength-Speed exercises. This can also be done with a split, or from the hang
using Dumbbells. Muscle Snatch, and Snatch Combo variations should be introduced
early to prepare the athlete to Power Snatch.
Push Press with the bar, or dumbbells can be included as exercises to enhance blocking at
the net.
Volleyball players need the ability to jump quickly, and Blockers should do jumps with
the arms overhead. All Jumping should be vertical. Exercises should include Static
Vertical Jumps, Slide to Vertical Jump, and Step Close Jumps.
Sprint work should include scramble-ups for back row defensive players, and lateral
bound to sprint or vertical jump to sprint for all players. Sprints should be very short, 5-
10 meters at the most.
In the final phase of training just before the season begins, a component of "jumping
Endurance" should be added. Drills like shuffle-shuffle jump, lateral exploding step-ups
on a short box, and on-off box could be performed using a protocol of 20 seconds work to
40 seconds rest.
Note that studies by Hakkinnen have shown that it is very important to maintain Strength
levels during the season, as this is the foundation for Explosive Power. This indicates
that a percentage of Heavy to Medium Heavy lifting must be maintained in-season.
Also, during the season choose exercises, which will enhance power without beating up
the athlete. These exercise should include Clean Grip Power Snatch from block at Mid-
Thigh, and Jump up onto a box with a step down.
The volley ball player does not rely so much on strength as they do strength speed, and
speed strength. Because of this, the volume should be somewhere in the mid-range of
strength reps per week.
Soccer:
Jerry Canavan a former soccer player and now a coach gave us valuable insights into the
physical demands of soccer. We trained Jerry and later he did an internship with us at
VSF.
During the evaluation it is important to look at the flexibility and mobility/stability of the
hips. We have found that many of our young soccer players experience tightness in the
lateral portion of the hips from kicking across the body, and from kicking more with a
preferred leg. (See evaluation and training sections for this area).
Check the Hip Rotators, and perform the dynamic hip stability test (section 1.3.6).
Check for kyphosis, which is common, because players are frequently hunched over
looking down.
Goalies should include some stability training for the rotator cuff group, and depending
on the athlete may need to include some grip strength development during Work
Capacity.
As in Volleyball, the ankles of Soccer players seem to be particularly susceptible to

injury. Therefore, all kinds of Calves, Seated calf raise, Dard, Inversion, Eversion, and 1
leg 4 point touches should also be included. It also a good idea, especially in young
players to include some easy barefoot running, especially in warm-up.
In addition to tempo runs of 100-200 meters, intervals of up to 300 meters can be utilized.
There should be an emphasis on developing core strength in order to endure and absorb
physical contact from demands of the game: shoulder tackles, block tackles and aerial
challenges.
Power Snatch is a better choice than Power Clean because it has a better speed
component, and the resistances, which the athlete will encounter while playing, are not as
great than say a football player. The application of the Power Snatch to the Goalie is also
obvious. The Power snatch should be performed from the mid-thigh, and can be caught
in a split.
Leg work should focus on single leg Squats; because the majority of soccer techniques
take place on one leg.
It is recommended that soccer players perform pressing movements while standing in a

split position. This will help simulate a throw-in.
Goalies should include static jump-ups with a soccer ball tucked beneath the chin, and
extended to arm length when they jump, and lateral jumps.
Sprint work should include scramble-ups, jog burst and lateral bound to sprint, vertical
jump to a sprint, and In & Outs for all players. Sprint work can be from 10-40 meters,
but a strong emphasis should be placed on 10 meter sprints, specifically attackers (80%
of all sprints in soccer take place between 1-10 meters), outside mid-fielders and
defenders should also include 30-40 meter sprints. Goalies sprinting should not more than
10-20 meters.
Because Soccer players are relatively lighter athletes, they should be able to progress
towards the more advanced Elastic/reactive drills for improving ground contact time, and
absolute speed.
Since soccer has a strong component of speed-endurance, repeat sprints of 30 meters with
a walk back recovery should be utilized to develop this quality.
Strength is not needed as much as strength speed, speed strength, and speed for soccer
players. So, the volume of strength work should be lowered into the midranges or
reps/week for soccer players.
Wrestling:
Testing for Wrestling must include looking at hip mobility, and core strength/stability.
Stability work should be focused strongly on the core and include work on a balance
beam, or balance board to train staying low and in control of the core muscles. In
addition to this, standing Abdominal Pulldowns, Woodchoppers, Reverse Woodchoppers,
and standing Abdominal Pull-up help prevent hyper-flexion). All these exercises must
be utilized to help teach strengthen and control in many on different planes.
Additional Neck, and Grip work could also be included.
All forms of Supine Bridging are important.
Complex 1 and 2, and Dumbbell Complex 1 and 2 should also be included to increase
muscular endurance, and prepare for more explosive lifting to come.
Specific conditioning for Wrestling should include tempo runs of 100 and 200 meters,
and may include interval runs of up to 400 meters. Wrestling has a strong lactic Acid
influence, but it is not an aerobic sport.
Upperbody strength training work must include a lot of pulling/rowing type movements.
Wrestlers need to progress to doing Power Snatch, Power Clean from the Floor include
all types of pulls, and pulls with a pause to help prevent hyper flexion. It is very useful
for wrestling to also perform both of these movements with a split, and with dumbbells.
A good adjunct to these lifts is performing explosive medicine ball throws backwards
overhead.
They also need to Single Leg Squats, and Lunges are very important for wrestling.
Wrestling may be the one sport where it is advisable to include biceps and grip work also;
Isometric work should be included in the strength phase.
Jumps should include Stair Jumps, and Exploding Step-ups; Jumping should include
jumping out into a high jump pit.
Sprint Work should be no more than 10 meters, and can include scramble-ups, and lateral
bound to sprint or vertical jump to sprint. Since wrestlers almost never take more than
two-three forward steps in a match, agility drills such as star jumps may be more specific
for developing speed.
During the peaking phase circuit work using 30 sec work, and 30 seconds rest should be
included to develop the lactic acid system.
Another useful protocol for the pre-season and occasionally for the in-season program is
to perform 1 explosive movement every 5-10 seconds for 2-3 minutes. (the duration of a
period) A short rest, equivalent to the normal time between periods is then performed.
Following the rest, 1 –2 more bouts can be performed. The single explosive attempts will
improve the ATP-PC system, at the same time the cumulative effect trains the Lactic
Acid system.
For quickness flip-flop would good along crab drills.
Hockey:
Important areas of the body to examine in testing include: the shoulders, which are prone
to rotator cuff injuries; the neck, which is prone to collision injuries; the knees which
incur common ligament injuries; the hip, and ankles, which incur injuries from lateral
pushing on the ice; and core stability and strength which is important to support the spine
during bodychecking, and to counteract the tremendous rotational forces, and poor
posture which are common to the sport. We have also found tight hip flexors to be very
common to the sport.
Include specific strengthening/stability exercises for each of the above areas. These
exercises are outlined in this book, with the exception of the neck which should be
strengthened using flexion, extension, and rotation movements against resistance in all
planes.
All types of rotational strengthening movements mentioned in this book are advised;
Specific Abductor and Adductor strength must be developed. Useful tools are the slide
board, the Cross Over Step-up exercise, and the Lateral Lunge. The 4-Way Hip exercise
performed with thera-band, or with a cable form a weight machine is also recommended.
The Power Clean is more recommended for Hockey than the Power Snatch because there
is no over-head component in the sport, and because the Power Clean will help to prepare
the body more for collisions. The Power Snatch can be added, however to help counteract
the poor posture which can be developed in hockey athletes. Both lifts should progress to
a Hang below the Knee position. This will help to develop the stretch reflex mechanism
of the hamstring, which is important for skating speed. Both lifts can also be performed
using the split.
Jumping should include all Starts/Acceleration Single Response movements listed in

Table 3.4. Jumping should progress to include Elastic /Reactive exercises which are
appropriate for the athletes bodyweight and strength level.
Sprinting should be from 10-40 meters, and should incorporate all types of starts.
Acceleration is the pre-dominant quality to be developed. As in Soccer, speed endurance
work of 30-meter sprints with a walk back should be included along with repeat sets of
hill runs.
Hockey has a tremendous Lactic Acid component, so prior to the season approximately
80% of conditioning should be specific dry-land circuits using 20 seconds work, and 40
seconds rest. Work/Rest sprints using a stationary bicycle are also very useful, but should
not be relied upon as they increase the shortening of the hip-flexors. Hockey is an
intermittent game lasting more than 2 ½ hours, with rest periods of 2-5 minutes between
each 30-80 second shift on the ice. To imitate this type of action, run up a 50 to 80 yard
hill with a walk back for recovery. This should be done with 6 reps per 6 minutes, rest 5
minutes then repeat.
Aerobic work to raise the VO2 max of an athlete is important to help increase the ability
to recover from anaerobic work.
A good conditioning circuit for hockey is based on one created by Steve Javorek:
Step Up w/DB Press x 5 each leg
10 sec. rest
DB Raise to Armpit x 10
10 sec. rest
DB High Pull from knees x 10
10 sec. rest
Squat to Press w/Jump x 10
15 sec. rest
Split Jump w/DB to Armpit x 10
20 sec. rest
DB Muscle Snatch from Knee x 10
Perform the Circuit 3x
Baseball/Softball:
Testing for Baseball must include looking at hip mobility, core strength/stability, and
most importantly the scapula/rotator cuff area. Thoracic Spine mobility must also be
examined. (See Section 1.4-1.5).
Stability work should be focused on the core, and the throwing muscles of the rotator cuff
group.
Rotational and standing trunk work is of the utmost importance to aid in throwing, and
batting. Include exercises such as, Standing Abdominal Pulldowns, Woodchoppers,
Reverse Woodchoppers, and Fast cross Body Abdominal Pulldowns. Special overhead
chopping movements using a converta-ball or a medicine ball in a net bag are also very
useful. The more experienced athlete can also include some one arm throwing exercises
with lighter/smaller medicine balls.
Dumbbell Complex should be included along with regular Complex.
Single Leg Squats, and Lunges are very important for Baseball.
It may be advisable to include biceps and grip work for some players, particularly
females.
Strength-Speed movements can include Clean-Grip Power Snatch from the hang or block
at mid-thigh. Power Clean should progress to the Hang Below Knee, or from the Floor
for position players. Performing these with a split is particularly useful. Push Presses,
and even split jerks with dumbbells are useful for power and stability.
Jumps should include Split Jumps, and Exploding Step-ups. 1 leg box jump-ups landing
on two legs is important to prepare pitchers for the extreme eccentric stress experienced
while landing from the delivery stride. Fielders may also include lateral jump outs into a
high jump pit. A combination of short explosive jumping, and elastic/reactive exercises
should be included.
Sprint Work should follow our normal progressions and include both explosive short
work to help in breaking after balls, and the first moves of base running, and longer
sprints of 30-40 meters to improve base running and fielding. A lateral start should be
used for some sprints to help in base running. It is also a good idea to include longer
sprints with a turn to help improve sprinting from home plate to second base, and from
second base to home plate.
It is very important to follow the lateral speed progression for baseball/softball.

Table 3.4
Work Capacity Strength Strength/Speed Speed/Strength Elastic/reactive jumps for Starts/Accel Mech. Elastic/reactive jumps
Starts/Acceleration Single improving ground contact Drills for improving absolute
Response VJ time of repeat vertical Jps. speed
1) Tempo Complex See teaching 1) Static jump ups, Counter Repeat squat jumps with 1) Wall March/Run Preparation, see #4.10 for
2) Med ball progressions: 6-10 movement’s Jump ups small amplitude with up to 2) A Drills preparation
3) Abd progression 1) Squats Forward, backward, with 20% body weight, on off box 3) Med ball
4) Body cit. 2) Front sq. Snatch: twist, with ball, single leg, 4) Skip Bounds On off box (see 12.10.2
(see 12.10.2 for height) & for height), low tuck jumps
5) Stabilization See 3) Single leg squat 1) Muscle sn + ovsq w/weight belt. tuck jumps 5) Resistance
All of section 2.3 4) Lunges + press 2) Squat jumps with body partner, harness, & 12" to 18" hurdle jumps
6) Scapular 5) RDL'S 2) Pow sn + ovsq weight only & standing long Second or third year hills, & sled & split jumps.
7) Running Drills 6) Snatch rdls 3) Power snatch jumps up stairs, Exploding Box to box, hops in place, 6) Resisted Bounds Second or third year
Preparing The 7) Pulls (can be vary position Step-ups & wave squats contrast jumps, complex 7) Various Starts
4) Push Press + Ovsq 3) Explosive Med ball throws Box to box, hurdle jumps
Lower Leg For done with a pause method see 12.10.3
5) Half drop snatch over higher hurdles, low
Jump & Speed 8) Yuri pulls backboard touches and for Absolute Speed hops in place, single leg
Training 9) Slow Pulls Second year basketball center & the Drills run low foot lift and
8) Various calf raises, 10) Single Leg Pulls Clean: Repeat standing long jumps, Purdue drill. See 12.10.2 1) A Run bounds up hill & split
double and single leg, 11) Goodmorning 1) Muscle Clean hurdle long jumps, 8"to 18" 2) Fast leg Drill, jumps 20 to 40% body wt.
with high volume, and 12) Press 2) Clean combo & you can do squats jumps 3) Butt kicks into a
light loads 13) Chek press 3) Power clean loaded for a males who can Third or fourth year Contact times for hurdle
run
9) Dorsi flexors vary position squat 1 ½ x body wt, & for a Must single leg bwt x3 jumps should be .14 for
4) Straight leg
should also be trained 4) Pc + front sq to females who can squat 1 x before doing hurdle hops and Bounds & Bounds non-sprinters and .12 for
by walking toe up, push press body wt in-depth jumps and in-depth Sprints sprinters to affect absolute
using the dard, reverse stuff. see 12.10.2 For height 1) Straight leg performance
toe raises Power Snatch & Squat jumps use 10 to 50% of hurdle bounds into a run Third or fourth year
10) Ankle Extension Power Cleans from of body weight. The bigger 2) In & outs
& Reactive :Jumping high blocks for the resistance & the Warning Split jumps 40 to 60%
3) Over speed body wt.
Rope, Ankling, starting strength. amplitude, the more A large athlete or athletes 4) Sprint
Ankling done with a Or snap Clean or explosive str. Less resistance who have a history of back 5) Fly in Must single leg squat bw
weight belt, Ankle snatch & smaller amplitude more or lower extremity injuries 6) Sprints w/5% of x3 before doing timed low
jumps, Ankle jumps elastic str. The resistance can should not do hopping body weight belt hurdle hops. Timed hops
moving forward, Pressing: be barbell, plates, and (single leg jumps). it takes for 20 meters, and
Ankle jumps with a Can be done behind dumbbells held in the hand. many years of training to bounding
weight belt, Skip or in front of the be prepared to handle the
bounds, Straight leg head Third year stress from hops
see 12.10.2 for height of
bounds 1) Push press (can be Squat jumps 30 to 80% body
box and hurdle
11) Explosive Power: done with pause for weight. Advanced athletes
Static Jump ups, Sq. starting str.) hold 5 to 10 kilos in each
jumps, & Split jumps. 2) Push jerk hand and do them with 90 to
3) Jerk 180 turns and frog jumps.
BASKETBALL
[SPEED]
1. Accelerations
Fast-break Penetration
2. Specific End. 3. Change Of Direction

Fast Pace Game All Phase Of
The Game
_____________________________________
[STRENGTH SPEED]
[SPEED STRENGTH]
Rebounding Rebounding All Repeat Jumps

Shot Blocking Shot Blocking & Jumps With A
Dunking Dunking Step
First Step First Step
____________________________________________________
[STRENGTH]
Establishing Position Deceleration Positions

Fight Through Picks (Stopping) (Holding)
_________________________________________________________________
[WORK CAPACITY]
Injury Specific Career Longevity Reduce Chance of Injury

Rebounding & Positioning Reduce Chance of Injury Recovery
______________________________________________________________________________
Qualities must be developed sequentially. Under developed base work capacity qualities can inhibit the
development of athletic strength, power, and speed. I.E. poor core strength affects lifting posture and the ability to
support loads needed to develop strength. All the physical qualities are insuperably linked and cannot be
considered as independent of each other. Human performance depends on the correct "blend" of physical abilities.
FOOTBALL
[SPEED]
1. Accelerations 2. Absolute
Pass Rush Deep Routes
Pursuit Special Team
3. Specific Endurance 4. Change Of Direction
2 Min Drill All Phase Of The Game
No Huddle Offense/Defense
[STRENGTH SPEED]
[SPEED STRENGTH]

Coming Off First 10 Yds Kick & Pass
The Ball Blocking/Tackling Coverage
[STRENGTH]

Establishing Position Deceleration Holding Proper
Re-initiates Drive Change Direction Blocking/Tackling
Posture
[WORK CAPACITY]

Injury Specific Ethic Reduce Chance of Injury
Career Longevity Speed
4. Strength Endurance 5. Core Strength/Stability 6.Aerobic

2nd Half Strength Reduce Chance of Injury Recovery
Long Series All Aspect of the Game Preparation
METHODS OF DEVELOPING THE COMPONENTS
AND SUB-COMPONENTS THAT MAKE UP ATHLETE PERFORMANCE
SPEED
1. Accel. 2. Absolute
Up Hill Down Hill
Sleds Ins & Outs
Short Sp. Ed. Lateral Movement
Sport Specific Circuit
[STRENGTH SPEED]
[SPEED STRENGTH]

Cleans & All Olympic Hurdle Jumps
Snatch From Mid Lifts 60%/85% Box Jumps
Thigh, Short Jumps, Weight Jumps In-Depth Jumps
Jerking Movement Back Board
With Pause Touches
[STRENGTH]

All Type Of 70%-85% 6 Seconds Hang Cleans
Squats, Presses & Down Slow & Up Fast Snatches
Pulling 1 To 8 Reps All Pulls
Halting Pulls
[WORK CAPACITY]

Injury Specific Nutrition &Work Ethic Dynamic Movement

Complex Global & Local Tempo
Body Weight Circuit Stabilization Med Ball, Tempo
Tempo Plus
4. WORK CAPACITY GUIDELINES
4.1 Training to train.
4.2 The work capacity phase is geared to prepare the athlete to tolerate the more stressful training methods to
follow.
4.3 Improved structural strength, trunk strength, flexibility, and conditioning levels provide a base of training
that is a necessity for improvements in maximum strength, speed strength, and speed.
4.3.1 During the work capacity phase, make sure to include active as well as static flexibility.
4.3.2 One of the best ways to improve the flexibility is by performing a strength exercise in the zone of
active flexibility deficiency (Siff). An example of this is squatting. It stretches the groin while
building strength.
4.3.3 Methods: medicine ball circuits, body weight circuits, strength complex, stabilization exercises,
tempo runs, stretching, speed technique drills, and lifting techniques.
4.4 With an advanced athlete who has a high level of conditioning, you should build on what they've done in
the past. If the time between completion of the season and start of their off season is not too long, the
athlete will only need a short transition period of work capacity training to get started. If you start at too
low a level, the athlete will lose some of what they had gained from their previous training. It is not
necessary to start all over each year, instead build upon what they have done in the past to achieve a higher
level.
4.5 Avoid emphasizing too much aerobic distance work as it will retard strength and speed gains. If the athlete
needs aerobic work, do tempo, circuits, etc. According to Fox and Siff basketball is only a 10% to 15%
aerobic sport and football is 10% or less. Remember, in most team sports the great players are the fastest,
most explosive athletes.
4.6 Include some form of speed work in these cycles such as running drills.
4.7 The lower the conditioning level of the athlete, the longer the cycle of work capacity is.
4.8 For very inflexible athletes, you may have to conduct a separate session to increase their range of motion.
4.9 When they have achieved the work capacity norms, established a good training base, and have eliminated
any major deficiencies, they should be ready to progress to a training cycle that emphasizes increasing
maximum strength. Please remember younger athletes will use lesser intensity even if they have met the
test norms.
4.10 During the work capacity cycle, prepare the lower leg for the more intense jumping during Speed Strength
Cycles. The athlete must do several years of low intensity jumps to be prepared to handle the more stressful
jumps. Various calf raises, double and single leg, with high volume, and light loads of 8 to 10 kilos, reverse
calf raises, jump rope, jump ups, squat jumps, wave squat, fast repeat ¼ squat jumps with own body weight,
ankling, ankle jumps, split jumps, skip bounds, and straight leg bounds. Bompa suggests that it takes several
years of this type of jumping preparation. On all jumps, observe take off and landing mechanics. If they
land heavy or with poor posture, they are not yet prepared to do jumps.
4.11 You can perform a continuous warm up with body weight exercises on Saturday for active recovery.
Table 1.1
STABILIZATION EVALUATION AND PROGRESSION
(For athletic population)
(Modified from Aaron’s modification of Saal and Watkins)
LOCAL ABDOMINALS GLUTS ADDUCTORS ERECTORS OUADRATUS PROPCEPTION
Level ABDOMINALS AND LUMBORUM
GLUTS
-Prone -Quadruped -Continuous -Side lying knees Hold back Side Support -Seated vs. pressure
Activation test position bridging w/slow bent lift top leg extension in On knees -Seated marching
I Supine See 1.3.1 -Lift UE hold 10 reps for keep feet together neutral Test 30 - Test 1 minute
hook lying test second & Test 2 minutes
See 1.3.2 alternate Test 1 minutes
-Test 2 minutes -hold bridge Test 1 mins
Fall Out position & move Each leg
Test 2 mins knees in abd &
adductors Balance on 1 leg
-Alternating Heel Test 2 minutes And move
slides both feet unsupported leg In
supported, heel in Hold a bridge adduction, flexion
contact with Quadruped position & rock feet & extension 10
surface position heel to toe reps each, while
Test 2 mins Lift LE hold 10 Test 2 minutes maintaining
second & balance. These are
-Supported alternate small movement
Marching -Test 2 minutes
Test 2 mins

-Heel slides, lift -Quadruped - Hold a bridge -Side lying knees Hold back Side Support on - On physio ball
leg off surface 5" position position & do bent lift top leg extension in forearm & feet - Seated with
II -Test 2 minutes Lift Opposite Unilateral marching neutral Each side alternating leg
UE/LE Test 2 minutes Test 2 mins extension 15 sec.
-Unsupported hold 5 second Each leg Test 2 minutes Test 30 -2 minutes
marching & alternate - Supine vs. pressure
Test 2 minutes Test 1 minutes With gauge at
40mm Must meet this
standard before
attempting
A support on complex beyond 2 Point
unstable surfaces 20% BWT if the
5 reps each leg athlete had a
history of low
back.
2 Point 2 Point 2 Point 2 Point 2 Point 2 Point

-Unsupported -Quadruped - Hold a bridge -Side lying knees -Hold back -Side Support -On physio ball
heel slides position position alternating slightly bent lift extension in switch side every -Seated Jousting
III Test 2 minutes Lift Opposite LE extension top leg neutral 8 seconds by -Supine W/ diagonal
UE/LE Test 2 minutes rolling and pattern dowel &
hold 10 second -10 sec hold Test 1 mins Test 3 minutes keeping the same marching
& alternate Each leg body alignment.
Test 2 minutes Prone vs. pressure
Test 1 min.
Show good control
doing Lateral
bounds with hold
-Dying Bug -Quadruped -Unilateral bridge -Side lying bottom -Hold back - Side Support -On physio ball
See training position 1 minutes knee bent, top leg extension in feet elevated 8 to -Supine & with leg
IV progression but both feet off straight & lift top neutral 12 " extension
Test 2 minutes surface Lift leg -Jousting Standing
Opposite UE/LE Test 4 minutes Test 30 1 x 1 minute*
Bilateral hold 10 second Test 1 mins
unsupported & alternate Each leg
marching
Test 1 minutes 2 minutes Show good control
on star drill
8 Points 5 Points 5 Points 5 Points 8 Points 8 Point 5 Points
All local Abdominal and Abductor test done with stabilizer gauge. Set at 40mm and kept in the range between
38 to 42mm. UE =Upper Extremity LE =Lower Extremity
4.12 Work capacity methods
4.12.1 Our core work begins with testing their abdominal strength and then prescribing them with the
correct exercise. See 1.3.
-Core progression: See table 1.1 Use the method describe in 1.3.2 using a blood pressure
cuff for feed back and teaching proper technique. In each exercise category start with first
exercise and progress through. Begin with two sets for half of test time or half the
repetitions. When you can do the exercise for test time then progress to next level or
exercise. Un erectors back extension with hold is test to perform periodically, because the
training process should the test. Some of your extension work should be done with 10-
second holds. ATHLETES MUST LEARN TO CONTROL THEIR POSTURE IN A
STANDING POSITION AND MANY TIMES WITH THEIR ARMS EXTENDED
OVERHEAD. ATHLETES DON’T PLAY SPORTS CURLED UP IN A BALL LIKE
WE DO IN OUR ABDOMINAL TRAINING. (1) Rollouts: begin this exercise by
drawing the belly button back to the spine and maintain this through the exercise. From a
prone position with the knees and feet in contact with the floor, and the forearms on the
physio ball, extend forward maintaining a neutral spine while in an extended position with
the lower abdominals. (2) Rollouts: In a prone position with the feet in contact with floor
and forearms on the physio ball. Extend forward maintaining a neutral spine when the body
is fully extended with the lower abdominals. When doing rollouts only go as far out as an
athlete can while maintaining perfect spinal position. (3) In a push up position with the
ankles on the physio ball fully extend, bringing the knees toward the chest with the lower
abdominals, then return to the extended position keeping a neutral spine. The following
exercises are designed to strengthen the abdominals and teach them to react to sudden
changes that occur in sports, so they can maintain the proper posture and prevent injuries:
These exercises will also help lessen the chance of injury to athletes who do overhead lifting
exercises and overhead movements in sports. Woodchoppers and reverse woodchoppers on
a low and high pulley, standing abdominals low and high pulley standing rotations with
cable, punches and punches with a twist, one-arm row with rotations, and Drag's
abdominals. Many of the medicine ball throws fall into the same category of reactive
exercises for the abdominals. To do this type of abdominal strengthening, it must be done in
a more functional position.
Global Core Progression (1) Crunches: Laying supine over a physio ball. (2) Oblique
Crunches: Laying supine over a physio ball. (3) Reverse Trunk Curls progression: Lying
supine on floor, on an incline bench with the feet off of the ground and the arms behind the
head holding on to a bench. Reverse Trunk Curls: Lying supine over a physio ball, knees at
90 degrees and the feet off of the ground with the arms behind the head holding on to a
support at the same level. Lower the feet while keeping the lower back touching the ball and
returning them to the starting position with the lower abdominals. Global norms are
measured by Medicine ball exercises, Back extension and Reverse Hypers with resistance
See norms.
I RECOMMEND YOU BUY PAUL CHEK'S TAPES ON ABDOMINALS, PHYSIO BALL
AND BACK TRAINING 800 552 8789, ENCINITAS,, CALIFORNIA.
-We use the medicine ball for improving Work capacity and especially global core strength.
We sometimes combine it with tempo. We will work up to 600 to 1000 throws in a
workout.
Table 4.1 LIST OF MEDICINE BALL THROWS:
Extension: Rotation: Diagonally: Flexion:
1 Woodchoppers, 1 Big circles 1 Diagonals 1 Sit-ups
2 Back extension with 2 Side to Side 2 Hammer throw 2 Right Middle Left (in a
ball behind head 3 Backward Side throws 3Overhead V position)
3 Back Extension throws 4 Backward Side throws 4 Side to Side 3 Halves
4 Over-the-Head W/ball in bag 5 Diagonal Woodchopper 4 Sit Up throws on physio
Backward Throws 5 Seated Side throws (Waist Knee Ankle) ball
5 Chest Pass throws & 6 Russian twist on physio 6 Cork Screw
Chase ball 7 Woodchopper & Sling
7 Rocky solo Back Hand Slings
8 Twist Sit-up W/Power Ball
Legs Arms Combination Stabilization
1 Squat & Press 1 Chest pass 1 Chest pass & Shuffle 1 Throws On Foam Roller
2 Squat & Throw 2 Over head 2 Sit up then twist Standing on 1 or 2 legs
3 Squat & Extend Arms 3 Puts 3 3 Long Jumps + Over 2 Chest Pass
4 Squat W/Extend Arms the Head Backward 3 Overhead
to the side throw. 4 Side Throws
5 Over Squat
6 Under hand
4.12.2 The body weight circuit is a series of exercises where the athlete uses their own body weight as the
resistance. You can include some lightweight exercises in the body weight circuit for specific areas
of the body.
-Examples of body weight circuit:

Body weight circuit (1) Body weight Squat x 10 (may need to do ball squats with a
basketball or medicine ball behind the back while against a wall for proper technique), (2)
Pull Up x3, (3) Abdominal work x 10, (4) Step Ups x6 each leg (5) Push Ups x10, (6)
Abdominal work x10 (7) Seated Rows x10, (8) Walking Lunges x10, (9) Dips x6, (10) ABC
Back Extensions x10
Additional body weight exercises for the rest of the body:

Side sit-ups, side leg raises, prone hip and back extension on physio ball, body supine both
ankles on physio ball tight abdominals and gluts and extend hips up, shoulders supine on a
bench both feet down then extend hip up, shoulders supine on physio ball 1 foot down then
extend hip up, then progress to physio ball to improve stability, leg circles holding onto table
in prone position, single leg squat & overhead squat with stick, use a basketball behind back
against a wall for proper technique.
-Weight circuit can also be done using lightweights.

Example of Strength complex 1 It builds postural endurance by teaching the athlete to
maintain lifting posture.
-Clean high pull x 6, Muscle snatch x 6, Goodmorning x 6, Squat to press x 6 & Bent over
row x 6. In hang position, body weight is toward your heels. Keep the bar in close to the
body on muscle snatches. First teach all the exercises separately so the athlete can
master the correct technique, before putting the exercises together.
-You can vary the reps by doing 3-4 reps with a higher intensity per movement within the
complex, to emphasize more strength or by staying with same intensity it becomes a
recovery day.
-You can also change some of the exercises i.e. substitute Lunge to a Press for Squat to Press
or Front Squat to Press.
-We will do broken complex either do all 5 movements separate or Clean High Pull and
Muscle Snatch together. When finished with sets of Clean High Pull and Muscle Snatch, do
sets of Goodmorning, Squat to Press and Bent Over Rows.
-This Strength complex 2 is a conditioning complex which can be done using only 3
repetitions per exercise, but repeating the complex three times before putting the bar down.
This is excellent for athletes who are in very poor condition.
4.12.3 Tempo is what we use for aerobic conditioning. We never run over 200 meters. Even with aerobic
training we want it to be specific to basketball, football, and other power sports. Because the
distance is short, the pace at which the athlete runs is 70 % effort for the given distance. Power
sports are stop and start and the court isn't 10 kilometers long. In the NBA, if you played the whole
game you would run a little over 2 miles in a time frame of 2 hours plus. Before doing much speed
work an athlete should be able to do large tempo without too much difficulty.
-Example of Tempo (all distances are in meters)

SMALL-TEMPO (3X100) WALK 150, (4X100) WALK 150, (3X100) WALK 150. Walk
50 meters between each set tempo run to rest, and walk 150 meters between each set of
tempo to recover.
MEDIUM-TEMPO (3X100) (4X100) (100 200 100 200) (3X100)
LARGE-TEMPO (3X100) (4X100) 2X(100 200 100 200) (3X100)
-Example of Medicine Ball Tempo.

Do 20 throws, run 50 to 100 meters and then do another 20 throws x 10 exercises. Walk 200
meters for recovery after the completion of a set. Build up to two or three sets. The distance
the athlete runs depends on the weight of the ball and the level of conditioning of the athlete.
-Example of Tempo Plus. (Francis)

Do 5 to 10 push ups then run 60 to 100 meters, then do 20 repetitions of some form of
abdominal work this should be repeated 10 times. Build up to two sets.
-Medicine Ball Tempo and Tempo Plus are excellent for the very large athlete and old
athlete because they don't have to run very far to get a training effect. This saves them from
the pounding on their body.
4.12.4 Exercises to strengthen the lower back musculature fall under four categories: See Table 4.2
Table 4.2
Extension: Rotation: Diagonally: Flexion:
1 Back Extensions over a 1 Supine Rotations utilizing 1 Diagonal 1 One leg supported
physio ball. small & large movements Woodchoppers from a 2 One leg Unsupported
2 Back Extensions. with Theraband ™ or high pulley. 3 Unsupported bicycling
3 Back Extensions with cables. 2 Reverse action.
one leg. 2 Back Extensions with Woodchoppers from a 4 Standing abdominals
4 Back and Hip Extension rotation (ABC). low pulley. 5 Two legs up and down.
over a physio ball. 3 Reverse Hyperextension 3 Various Diagonal 6 Pelvic rock ups.
5 Reverse with rotation (Aaron). Patterns with 7 Reverse trunk curls
Hyperextensions. 4 4-Way Back Extensions Medicine Balls. 8 Reverse trunk curls on a
6 Glute-Ham-Raises.over (Zatsiorsky). incline bench.
physio ball 5 One-Legged Bridge with 9 Reverse trunk curls,
7 Goodmornings. rotation. over a physio ball, knees
8 RDL's (Romanian 6 Prone holds on forearm 10 Crunches, lying supine
Deadlifts). and toe support position for over a physio ball.
9 Clean/Snatch Pulls. 1 minutes, must be master 11 Oblique crunches,
before attempting # 7&8 supine over a physio ball.
7 Prone Rotations from a 12 Side flexion and
forearm and toe support rotation on a physio ball.
position. Lift one forearm 13 Rollouts on knees.
& rotate 14 Rollouts Extended
8 Prone Rotations from front position (on toes)
arm support positions with 15 In a push up position
feet grasping physio ball with the ankles on physio
and rotating the ball ball in & out
9 Prone on training table
lower part of body off
table starting rotation
from feet though the hip.
You may have to start
with more of your upper
body on the table and then
gradually increase.
11 Standing Rotational
Movements (progressing
from small movements to
more dynamic ranges)
with: Dumbbells, Cables,
Theraband ™, and
Medicine Balls.
-Stabilization exercises Section 1.3
4.12.5 For a well-conditioned athlete, we will do repeat hills during this training phase. This is a form of
special anaerobic work, which is done on the Wednesday workout. They are done up a hill that has
a 10 to 15 degree angle for 70 to 80 meters. They run up and walk down for recovery. Try to do 6
hills in 6 minutes. Rest 5 minutes between sets. The hill should be steep enough that 6 are difficult
to make the first time they do this workout.
The athlete’s starting point for core work and mobility is based on his/her evaluation. For an
athlete in poor condition, you may have to extend the work capacity cycle and use strength
complex 2.
WORK CAPACITY NORMS
FEMALES 12-18 MALES 12-18 COLLEGIATE AND COLLEGIATE AND
PRO BASKETBALL PRO FOOTBALL
BODY FAT BODY FAT BODY FAT BODY FAT
< 18% - 20% < 10% - 12% 4 &5: O&D LINE
< 12%-14% < 16%-20%
FLEXIBILITY FLEXIBILITY
SQUAT(F. SQUAT), PRESS, SQUAT(F. SQUAT), PRESS, 1,2, & 3 LB, TE,& RB
RACK BAR RACK BAR < 9% < 8%-12%
WR & DBS
< 8%
MED BALL MED BALL MED BALL MED BALL
800 THROWS 4-6# BALL 800 THROWS 6-8# BALL 4 & 5 800 X 10-12# BALL O&D LINE 800X12#
TEMPO TEMPO 1, 2 & 3 800 X 8 # BALL LB, TE & RB 800X 10#

MEDIUM TO LARGE MEDIUM TO LARGE
TEMPO 100=20 200=40 TEMPO 100=18 200=38 TEMPO WR & DBS 800X 8 #
OR OR 4 & 5, LARGE TEMPO
MED BALL TEMPO MED BALL TEMPO 100=18 200=38 TEMPO
4# BALL 600 THROWS 6-8# BALL 600 THROWS OR O&D LINE MEDIUM
RUN 30 -50 METERS RUN 30 –50 METERS MED BALL TEMPO 100=20 200=40
BETWEEN EACH THROW BETWEEN EACH THROW 10# BALL 800 THROWS
RUN THE COURT IN LB, TE & RB
BETWEEN EACH THROW LARGE100=16 200=34
WR & DBS
1,2, & 3 LARGE TEMPO LARGE 100=15 200=32
100=16 200=34 OR
OR MEDBALL TEMPO
O&D LINE:
MEDBALL TEMPO
10# BALL 800 THROWS
8# BALL 800 THROWS LB, TE & RB:
RUN THE COURT IN
8# BALL 800 THROWS
BETWEEN EACH THROW
WR & DBS:
6# BALL 800 THROWS RUN 30-

50 YDS BETWEEN THROWS
BODY WT. CIRCUIT BODY WT. CIRCUIT COMPLEX COMPLEX
5 TRIPS THROUGH 10 5 TRIPS THROUGH 10 4 & 5, 3 SET X 40% OF BW O&D LINE 3 SET X 40% OF BW
EXERCISES BODY WEIGHT EXERCISES BODY WEIGHT
CIRCUIT CIRCUIT 1, 2, & 3, 3 SET X 50% OF LB, TE & RB 3 SET X 50% OF
BW BW
COMPLEX COMPLEX
X3 AT 30%-40% X3 AT 40% WR & DBS
BODY WEIGHT BODY WEIGHT 3 SET X 50% OF BW
WORK CAPACITY NORMS
BACK STRENGTH BACK STRENGTH BACK STRENGTH BACK STRENGTH
BACK EXTENSION 2X15 BACK EXTENSION 2X15 BACK EXTENSION 2X15 BACK EXTENSION 2X15
WITH 0-5-KG WITH 5-10 Kg
3,4 & 5 WITH 5-10 Kg O&D LINE WITH10-15 Kg
REVERSE HYPERS 2X20 REVERSE HYPERS 2X20
WITH 10-# 1 & 2 WITH 10-15 Kg WR, DBS LB, TE & RB WITH
BELT 15-20 Kg
REVERSE HYPERS 2X20
REVERSE HYPERS 2X20
3,4 & 5 WITH 10# BELT
O&D LINE WITH 15-20-# BELT
1, & 2, WITH 10-20# BELT
WR & DBS LB, TE & RB
WITH 15 –25# BELT
STABILIZATION STABILIZATION STABILIZATION STABILIZATION
MINIMUM OF 12 POINTS MINIMUM OF 12 POINTS MINIMUM OF 12 POINTS MINIMUM OF 12 POINTS

ATHLETE SHOULD PASS THE BACK EXTENSION TEST BEFORE EXCEEDING THE FOLLOWING GUIDELINES FOR
COMPLEX: FOR FEMALES THEY SHOULD NOT EXCEED BEYOND 20% TO 25% OF BWT. MALES SHOULD NOT
EXCEED BEYOND 25% TO 30% OF BWT. THIS APPLIES ESPECIALLY TO ECTOMORPHIC ATHLETES OR
ATHLETES WHO HAVE HAD A HISTORY OF BACK INJURIES. THE PROPER TECHNIQUE THE ATHLETE SHOULD
REACT AND DEPRESS THEIR SCAPULA. THIS TIES IN TOTAL BACK AT THE LUMBO-THORACIC JUNCTION. TO
GET THE PROPER REACT AND DEPRESS OF THE SCAPULA USE DUMBELL HELPED PLAMS INWARD AND
AGAINST THE CHEST. FOR MORE SCAPULA WORK START WITH ARMS EXTEND PULL IN THE DUMBELLS UP
WHEN EXTENDING.
TABLE 4.3
SPECIFIC WEEKLY VOLUME GUIDELINES FOR WORK CAPACITY
Components Work Capacity Strength Strength Speed Speed Strength Speed
Emphasized
Work Med/Ball 600-1600 Body Wt Circuit 50-70 Reps* 200-400 Reps 200-400 Yds*
Capacity X5 Olympic Lift* Preparatory/ Low
Tempo 3200-4400 Complex3-5 Intensity.
Yds
150-175 Reps*
Core/Stab Squats-Press-
Pulls*
2 to 4 hrs. 1 to 2 hrs ½ to 1 hr ½ to 1 hr ½ to 1 hr
APPLICATION OF TABLE 4.3 WEEKLY VOLUME GUIDELINES INTO DAILY VOLUMES
PHASE ONE WORK CAPACITY TRAINING CYCLE

Components MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
Emphasized
Work Capacity Speed/Strength Med/Ball Speed/Strength Med/Ball Speed/Strength
And 100-200 Reps 300-600 100-200 Reps 300-600 100-200 Reps
Preparatory/Low Preparatory/ Low Preparatory/ Low
Intensity Tempo Intensity Tempo Intensity
1000-1600 1000-1600 Yds
Speed Yds Speed Speed
Running Drills Running Drills Core/Stab Running Drills
Core/Stab
Strength Strength Strength
Body Wt Circuit Body Wt Circuit Body Wt Circuit
Core/Stab Core/Stab Core/Stab
1 ½ to 2 hrs. 1 to 2 hrs 1 ½ to 2 hrs 1 to 2 hrs 1 ½ to 2 hrs.

PHASE TWO WORK CAPACITY TRAINING CYCLE
Components MONDAY TUESDA WEDNESDAY THURSDAY FRIDAY
Emphasized Y
Work Speed/Strength 100- Med/Ball Speed/Strength 100- Med/Ball Speed/Strength
Capacity 150 Reps Tempo 150 Reps Tempo 100-150 Reps
Preparatory/ Low 400-800 Preparatory/ Low 400-800 Preparatory/Low Int
Intensity Intensity
Speed
Speed Speed Running Drills
Running Drills Core/Stab Running Drills Core/Stab Build-Ups
Build-Ups Build-Ups
Strength
Strength Strength Body Wt Circuit
Body Wt Circuit Body Wt Circuit
Progress to
Progress to Complex Progress to Complex Complex

1 ½ to 2 hrs 1 to 2 hrs. 1 ½ to 2 hrs 1 to 2 hrs. 1 ½ to 2 hrs
WORK CAPACITY TRAINING CYCLE FOR AN ADVANCED ATHLETE

Emphasized
Work Speed/Strength Med/Ball Speed/Strength Med/Ball Speed/Strength
Capacity 100-150 Reps Tempo 100-150 Reps Tempo 100-150 Reps
Preparatory/ Low 400-800 Preparatory/ Low 400-800 Preparatory/ Low
Intensity Intensity Intensity
Speed 100-200 Yds Speed 100-200 Yds Speed 100-200 Yds
Complex first 2 Complex first 2 Complex first 2

Week 3 to 5 sets Week 3 to 5 sets Week 3 to 5 sets
Use complex to Use complex to Use complex to

warm up for warm up for warm up for
strength strength strength
Progress to next Progress to next Progress to next

Strength 2-3weeks Strength 2-3weeks Strength 2-3weeks
40-50 –reps 50-75 -reps 40-50 -reps
Strength/Speed Strength/Speed Strength/Speed

15-25 reps 15-25 reps 15-25 reps

2 hrs 1 to 2 hrs. 2 hrs 1 to 2 hrs. 2 hrs
WORK CAPACITY
Progress to Strength When They Pass 4 Out Of 5 of Work Capacity Norms And 1 of
4 Passed Must Be Level 1 Stabilization Correct Problems Posture, Flexibility Etc.
Work Cap. Med Ball, Tempo, Mobility & Stabilization
Progression 1 Progression 2
Strength Bwt. Cit. Complex
Pulls: Mid Thigh
Advanced Athlete would do some RDL'S
Complex Squat
Chek Press
Strength/ Advanced Athlete Would Do Some
Speed Olympic Movements
Speed/ Jump Rope Ankling

Strength Jump Static Ups Counter Movement Jump Ups.
Ankle Jumps Skip Bounds Tubing Bar Slides
Speed Walking Toe Up Butt Kicks

Acceleration Wall March Wall Runs
And A March A Skip (Mach) Technical Build Ups
Specific
Speed Running A (Advanced Athlete)
M/W/F M/W/F
Sp/BodyCit/Stab & Core 2 Hrs. Per Day Speed/Str/Stab & Core 2 Hrs. Per Day
Tue/Thurs. Tue/Thurs.
Tempo/Med Ball 1 Hrs. Per Day Tempo/Med Ball 1 Hrs. Per Day
5. STRENGTH CYCLE GUIDELINES
5.1 During this cycle we focus on building strength by pulling, pressing, and squatting. We also begin to learn
Olympic lifts for those that don't already know them, or for those that are ready. During this period 100%-
80% of the total volume is usually dedicated to squats, pulls, and presses, and 0%-20% is dedicated to
Olympic lifts. The actual content of the strength cycle depends on the level of the athlete. The strength
cycle forms the basis for all the more advanced cycles to follow because a lack of strength influences the
proper execution of power clean, power snatch, jump and running mechanics, so it must be addressed in
this cycle before more advanced training can take place. The variable that will direct the content of the
strength, OR any other cycle for a beginner, intermediate, or advanced athlete, is their performance in
relation to the norms for that cycle. In the case of the Strength Cycle, pay particular attention to the norms
for squats, RDL's, and Presses.
5.1.1 A beginning athlete or an athlete who lacks strength will be doing more complex, pulling, pressing,
and squatting because they haven't developed high enough levels of strength. A beginner is
classified as an athlete that either hasn't reached the low end of the norms or is at the very low end
of the norms. If an athlete is in their first strength cycle, or returning from an injury, 100% of the
volume should be dedicated to strength work and Olympic lifting should be confined to technical
preparation movements, which are not counted against the total volume.
5.1.2 An intermediate athlete is at about the 50% level of the norms for the particular cycle. When you
are planning the strength cycle of an intermediate athlete you can change the volume of squats.
pulls, and presses to 80%, and begin doing 20% of the volume in Olympic lifts. If this athlete is
doing Olympic lifts for the first time, the majority of them should be executed from a block at the
mid-thigh position.
5.1.3 Once an athlete achieves intermediate level for the strength norms, you must examine what direction
the training should take either more strength or progresses to a strength speed emphasize. From this
point on you may use the following way to determine what should be emphasized. Use the norms to
direct training by looking at the ratio of the athlete's squat max to their Olympic Lift maxes. Males
should be able to Power Clean 60-70%, and Power Snatch 45-55% of their squat. Females should
be Power Cleaning 55-60%, and Power Snatching 40%-45% of their squat norms. If they can not
meet these numbers, they need to pay more attention to Strength-Speed development. If these
numbers are in harmony with the squat, but the squat does not match our norms, then they need
more attention to strength work. If all the ratios match up, they can progress in the direction of their
training.
5.1.4 An advanced athlete is one that has reached the upper level of the strength norms. It is important to
note that strength cycles for athletes in this category may be shorter deepening on the length of
preparation time, athletes needs and sport and position. The individual already has a good strength
level, it would be more important to move onto emphasizing strength-speed, speed strength and
speed. This would be especially true if using a double periodization model. Although you may be at
a good time of the year to emphasize increasing basic strength, you still don't want to go so far back
in the training process of an advanced athlete that you can't come back to about 90% of competition
shape in around 4 weeks. If the athlete reaches the advanced level in our system then stay in the
Strength cycle for a short time and spread volume in a 75% strength, 25% Strength-speed fashion.
When using volume in your first strength cycle for strength exercise like squats we
recommend a wave pattern 10-8 at 60%-75% 1 set 6-4 1 at 75%-80% set x 2-3 80%-87.5%.
This way you do not detrain the nervous system with too much high volume low intensity
work. This would also be applied to an intermediate athlete. This level of athlete should only
stay in a volume or hypertrophy cycle 4-6 weeks Bosco stayed that staying too long with this
type of training impedes the athlete's explosive ability because this type of training elicits
increase the growth hormone response (see 3.6 and 8.1& 8.2 in Philosophy). With intensity
below 80% and done in a controlled manner you will not recruit the fast twitch muscle. Also
the intensity Since Strength-Speed and Speed variables are the most important to many sports, don’t
take an advanced athlete and get them too far away from these aspects of training.
5.1.5 The Power snatches or power clean should be taught at the start of the session when the athlete is in
a non-fatigued state. There is an optimal training weight for a beginner. If the weight is too
light they can't feel enough resistance and can easily complete the lift with poor technique. If
the weight is too heavy, it disrupts the technique and the coordination of the exercise. These
exercises are very technical and take a long time to perfect. The coach, must be patient.
5.1.6 You should teach either the clean or snatch, not both. It's best to prefect one of the
movements first. Once they can learn both then do them on separate days or is doing them
both on the same day, do power snatch mid thigh and power cleans below the knee. This way
you won't disrupt the rhythm of the two movements and the speed of the power snatch will
assist the power clean.
5.1.6 The athlete should be taught from the power position from blocks or stands. The power position in
the snatch is with the bar at the top 2/3 thirds of the thigh, and in the clean it will be the lower third
of the thigh. Depending on the athlete’s body proportions, the position will vary. The legs will be
flexed a little and shoulders should be aligned ahead of the bar.
5.1.7 When the athlete has mastered the muscle snatch or muscle clean along with the pull from the
power position for the snatch or clean, then they can start to power snatch or power clean from the
power position. When these are mastered, they can proceed to the hang at the knee and eventually
to the floor. (See sec. 6 & 7 for teach progression)
5.1.8 If your athlete is 6'4" or taller or is very long legged, they may have to lift off a 4 to 8 inch block
when doing power cleans from the floor because of their height. The block will allow the athlete to
get into the correct position.
5.1.9 To achieve maximum benefit when utilizing strength exercises in relationship to sports
performance, the wattage must be kept at 90% or greater of max wattage for the given weight. The
athlete must train at a minimum of 90% of their power for the weight being lifted to hypertrophy the
fast twitch fiber This takes a very intense effort by the athlete.
5.2 The volume of work is more important than intensity.

5.2.1 Muscles strengthen at a faster rate than connective tissue, so increase intensity gradually. Give the
athlete a chance to adapt to the training load.
5.2.2 With a young athlete or one with a poor training base, pressing and squatting can be done as high as
6-10 reps and pulling movements can be done up to 8 reps. This helps build connective tissue and
serves as a foundation for intensity training. With a mature athlete, pressing and squatting should be
done with 3 to 6 reps and pulling movement 3 to 5 reps.
5.2.3 For a young athlete, base the training load off a repetition maximum for a given rep range. Their
intensity will not rise as much as a mature athlete.
5.2.4 Athletes under 15 years old should do most of their training in the 60% (as long as they been
through a proper period of preparation) of maximum range. Athlete's 16-17 years old in the 60%-
80% range of maximum and athletes 18+ use the 60%-90% range. Please remember that a too
frequent use of 90%+ lifts is very fatiguing, and can lead to overtraining and injury. Don't
blindly follow any program, because you have to make adjustments day to day for the
individual. It's better to vary volume and exercises than to train with too high an intensity.
90%+ lifts may be looked upon as a competitive weight as opposed to a training weight
because they cause high anxiety in the athlete, which can lead, to overtraining if used too often
(Zatsiorsky). A good rule is every 10 days to two weeks attempt a few reps at 90% in an
exercise.
5.2.5 These are the optimal number of reps for Power Snatches, Power Clean, Push Presses and related
jerking motions in a workout to get a positive training effect. These recommendations are for
advance lifters, so coach should use the lower ranges for NON LIFTERS. Russian coach A.S.
Prilepin recommends the optimal number of repetitions as. For this guideline to be affect each
repetition must be of the highest quality in technique and power.
70% (3-6 reps per set) =18 Reps
80% (1-4 reps per set) =15 Reps
90% (1-2 reps per set) =7-10 Reps
(7 Clean & Jerk & 10 for snatch)
Range to use as a guide to get a training effect with specific percentages:
70% 12 to 24 Reps total

5.2.6 How the number of repetitions at a given percentage effects the degree of difficulty
Repetitions and Percentages for the Strength Exercises (Squats & Presses):
VH=Very Heavy H=Heavy M=Medium L-Light
1 2 3 4 5 6 7 8
VH 95-100% 90-95% 87-92% 85-90% 82-87% 80-85% 77-82% 75-80%
H 90-94% 85-89% 82-87% 80-84% 77-82% 75- 79% 72-77% 70-74%
M 85-89% 80-84% 77-82% 75-79% 72-77% 70-74% 67-72% 65-69%
L 80-84% 75-79% 72-77% 70-74% 67-72% 65-69% 62-67% 60-64%
9 10
VH 72-77% 70-75%
H 67-72% 65-69%
M 62-67% 60-64%
L 57-62% 55-59%
Repetitions and Percentages for Olympic Lifts:
1 2 3 4 5 6
VH 92-100% 87-93% 84-90% 81-87% 77-83% 74-80%
H 85-91% 80-86% 77-83% 74-80% 70-76% 67-73%
M 77-84% 72-79% 70-76% 67-73% 63-69% 60-66%
L 70-76% 65-72% 62-69% 60-66% 56-62% 54-59%
Repetitions and Percentages for Pulls, RDL's (Based off of best PC/PSn):
1 2 3 4 5 6 7 8
VH 102-110% 97-105% 93-100% 88-95% 83-90% 78-85% 73-80% 68-75%
H 94-101% 90-96% 85-92% 81-87% 76-82% 71-77% 65-72% 60-67%
M 87-93% 82-89% 77-84% 73-80% 68-75% 63-70% 57-64% 53-59%
L 80-86% 74-81% 70-76% 65-72% 60-67% 55-62% 50-56% 45-52%
ADAPTED FROM LEE SHORTER'S TRAINING MANUAL
5.2.7 A volume of 1000 to 1200 repetitions per month is large. To do this the athlete must either train
twice a day on Monday, Wednesday and Friday or four to five days a week. This is counting only
intensity of 60% for young athletes 17 years of age whom have been strength training for a
minimum of two years. Count only 70% or greater for the advanced mature athlete who is 19 years
old or older with four years or more of strength training. You only count the main exercise i.e. all
Olympic lift movements, squats, pressing movements, and other full body exercises i.e. good-
morning. With large volumes, your strength exercises like squats, pulls, and presses will make up a
larger portion of your volume. Athletes who have a poor base will need this type of training, but
you must raise the volume gradually. When doing a large volume of strength work, the other
components must comprise a smaller portion of your training.
5.2.8 A week’s volume of 400+ is very large, and will require the athlete to have five to six strength
sessions a week. 300+ is large and will require the athlete to have four to five strength sessions a
week. 200+ is medium and 200 or less is small. Maximum weekly volumes according to level of the
athlete, beginner's (250), intermediate (300), and advanced (350). Most athletes over 6'6" should
only have a max volume of 300-350 reps per week due to the length of time under tension (Horace
was exception to the rule). They don't recover, as quickly as a smaller athlete. During these weeks
they must have a low overall intensity, about 70%. Explain about the volume of 400+ reps
counting the 60-80% intensity, also having to go to age related group to count percentage –
very specific to the individual.
5.2.9 You can spread the volume per week by using a linear progression: Week-1: 195 repetitions, Week-
2: 275 repetitions, Week-3: 325 repetitions, and Week-4: 175 repetitions. Spreading volumes in an
undulating progression: Week-1: 275 repetitions, Week-2: 195 repetitions, Week-3: 325 repetitions,
and Week-4: 175 repetitions. With a Horace Grant you would perform 350 repetitions the first
week, the second week 250 repetitions, the third week 400 and the fourth week 200 repetitions. Not
all athletes can handle big fluctuations so be careful with the athlete you use this with.
5.2.10 A good rule of thumb for daily work is that 100 repetitions + is large, 60 to 100 is medium, 50 and
below is small. For athletes age 15 and under start counting repetitions at 40% of maximum, 16-17
age start counting repetitions at 60% of maximum and age 18 plus start counting repetitions at 70%
of maximum.
5.3. With a young athlete or one with a poor training base, it will take a minimum of 6-8 months of
uninterrupted training or longer to establish a strength base or until the norms are passed.
5.3.1 Don't progress to the strength-speed phase until the athlete has acquired enough maximal strength,
core strength, stability, and mobility to withstand the higher stress of strength speed training. You
may not be able to progress past this phase in the first off-season with beginning or untrained
athletes.
5.4 If you try to rush the results, the athlete will be injured.
5.5 If there is any break in training, for any reason, start back slowly.
5.6 Mobility must be maintained, or increased with the strength gains.
5.7 Core strength and stability have to be one step ahead of the development of strength to support the heavier
loads. See Norms.
5.8 A mature athlete of normal height after 6 to 8 months of uninterrupted training or longer to be able to back
squat with one and half times their own body weight.
5.8.1 The athlete’s progression on lifting is based on his or her own rate of improvement. With some
athletes, you may want to do more front squats because they can't maintain a good position when
catching a power clean or have under-developed lower quadriceps.
5.8.2 With different athletes you will need to make adjustments on whether you do power cleans or power
snatches based on their injuries or body proportion.
5.9 If your emphasizing strength then squats, pulls, & presses should make up 70% to 80% of your lifting
volume (Cioroslan). The intensity of movement on these lifts should be in the 65% to 85% range. On the
Olympic style lifts the intensity should be between 60% to 80%. It is also imperative that during this cycle
50% to 70% of all technical exercises (i.e. power clean and power snatch) should be at or above the knee
because of the fatigue factor.
5.9.1 If doing pulls over 100% of the athletes’ best power snatch and 110% power cleans then either pull
it from the floor to the knee or from above the knee to full extension. Doing real heavy pulls from
floor will distort the rhythm of the movement and have little carry over to the power snatch or
power clean.
5.9.2 All pulls must be executed with rhythm, coordination, and technical accuracy. Novice and Beginner
lifters need small variations of intensity on pulls to learn rhythm. Pull movements (not RDL'S)
should always be viewed as technical with any athlete that is lower than an intermediate level. The
intensity of pulls for beginners should not exceed the coinciding lift. RDL'S are the exception.
Execute pulls w/flat feet to learn extension.
Level Snatch Pull % Clean Pull %

Novice Same as Snatch Same as Clean
Intermediate. +5 KG +10 KG
Advanced. +10 KG +15-20 KG
5.10 Variations of lifting exercise.

5.10.1 Back squat, front squat, single leg squat, lunges, step-ups, lunge to step up, & split squats.
5.10.2 Military press, push press, push jerk, jerks, all can be done behind the head, front squat to push
press.
5.10.3 Muscle snatch, half drop snatch, power snatch from blocks at mid thigh, just above the knee & just
below the knee, power snatch high on thigh, power snatch pause at knee, hang power snatch, power
snatch combination (See 11.6), snatch pulls with pause at knees, snatch pull + power snatch, snatch
pull + hang power snatch, snatch pulls, hang snatch pulls, and snatch pull from blocks.
5.10.4 Clean pull + power clean, power clean from blocks at mid thigh, just above the knee & just below
the knee, power clean high on thigh, power clean + push press or push jerk, clean pull + hang power
clean + push press or push jerk, power clean + front squat + push press, clean pulls, hang clean
pulls, clean pull from blocks, and clean pull with pause at knees.
5.10.5 Caution never perform RDL's and Front Squats on the same day because the athletes back may
become over fatigue and increase the chances of injury. .
STRENGTH NORMS
*FEMALES 12-18 *MALES 12-18 COLLEGIATE AND COLLEGIATE AND
SQUATS SQUATS SQUATS SQUATS
140% TO 180% 150% TO 200% 4 & 5, 115% TO 140% BW X O&D LINE

BW X 1 BW X 1 1 150%to 175% BW X 1
3, 125% TO 150% BW X 1 LB, TE, & RB

SINGLE LEG SQUAT 175% to 200% BW X 1
SINGLE LEG SQUAT
1 & 2, 145% TO 170% BW X
1 WR & DBS
60% OF BEST BACK 200% BW X 1
60% OF BEST BACK SQUAT SQUAT OR THEY HAVE
OR THEY HAVE A A BILATERAL DEFICIT SINGLE LEG SQUAT
BILATERAL DEFICIT SINGLE LEG SQUAT
60% OF BEST BACK
SQUAT OR THEY HAVE A 60% OF BEST BACK SQUAT OR
FRONT SQUAT THEY HAVE A BILATERAL
FRONT SQUAT BILATERAL DEFICIT
DEFICIT
85% OF BACK SQUAT FRONT SQUAT

85% OF BACK SQUAT FRONT SQUAT
SQUATS NORMS BASED
ON TOP THIGH PARALLEL 85% OF BACK SQUAT 85% OF BACK SQUAT
MILITARY PRESS MILITARY PRESS PUSH PRESS PUSH PRESS
55% TO 65% BW X 3 70% TO 80% BW X 3 4 & 5, 70% TO 80% BW X1 O&D LINE

85% TO 100% BW X1
PUSH PRESS PUSH PRESS 1, 2,& 3
90% TO 110% BW X1 LB, TE, & RB
70% TO 80% BW X1 90% TO 100% BW X1 100% TO 115% BW X1
WR & DB
125% BW X1
STRENGTH NORMS
*FEMALES 12-18 *MALES 12-18 COLLEGIATE AND COLLEGIATE AND
BACK EXTENSION 2X15 BACK EXTENSION 2X15 BACK EXTENSION 2X15 BACK EXTENSION 2X15
WITH 5-10-KG WITH 15-20 KG WITH 15-20 KG
O&D LINE W/20-KG
REVERSE HYPERS 2X20 REVERSE HYPERS 2X20 3,4 & 5 WITH 10-15 Kg
W/5# BELT W/10# BELT WR, DBS LB, TE & RB W/ 25 Kg
1 & 2 WITH 15-20 Kg
RDLS RDLS REVERSE HYPERS 2X20
REVERSE HYPERS 2X20
90% TO 120% BW X 6 120% TO 150% BW X 6 O&D LINE WITH 20-# BELT
3,4 & 5 WITH 10# BELT
WR & DBS LB, TE & RB
1, & 2, WITH 15 –20# BELT WITH 25-30-# BELT
RDLS RDLS 6 X BW
4 & 5, 100% BW X 6 O&D LINE 100%-120%
1, 2, & 3, 125% BW X 6 LB, TE & RB 120%-140%
WR & DBS 130%-150%

Athletes in the 12-18 category show very wide ranges of physical qualities. Training background, maturity,
physical size, and genetically determined qualities vary widely even among athletes of the same sport and position.
Relative strength values are greatly affected by the athlete's size and body weight. Smaller, leaner athletes under
5'10" and 170 lbs. in boys, and 5'5" and 130 lbs. in girls, will often be able to exceed these norms due to better
leverages and lower body weight. It is the responsibility of the coach to adjust the norms to the athlete in these
cases.
TABLE 5.1
SPECIFIC WEEKLY VOLUME GUIDELINES FOR STRENGTH

Emphasized Med/Ball 400-800 150-320 Reps 50-100 Reps 150-300 Reps 200-600 Yds
Strength 80% 20% Low-Med Int.
Tempo1000-2400
Stab
1 to 2 hrs 3 to 5 hrs 1 to 2 hrs 1 hr 1 to 1 ½ hrs
REMEMBER THE FOCUS OF THIS CYCLE IS STRENGTH SO ON WEEKS WHERE YOU ARE
USING THE HIGHER VOLUME OF STRENGTH TRAINING THEN USE THE LOWER VOLUMES OF
SPEED AND SPEED STRENGTH
PHASE ONE STRENGTH TRAINING CYCLE

Emphasized
Work Speed/Strength Med/Ball Med/Ball
Speed 100-200 Yds Speed/Strength
Capacity 75-150 Reps Tempo Tempo 75-150 Reps
Low Intensity 400-600 Use complex to 400-600 Low Intensity
warm up for
Speed 100-200 Yds strength Speed 100-200 Yds
Use complex to Strength/Speed Use complex to

warm up for 15-25 reps warm up for
strength Strength
Strength/Speed Strength/Speed
15-20 reps 15-20 reps
Strength Strength Strength

50-75 reps 50-100-reps 50-75 reps

STRENGTH CYCLE FOR AN ADVANCED ATHLETE
Components MONDAY TUESDAY WED. THURSDAY FRIDAY

Emphasized
Work Speed/Strength Strength/ Med/Ball Speed/Strength Strength/Speed
Strength 50-150 Reps Speed Tempo 50-150 Reps 10-30 reps
Low/Medium Int. 10-30 reps 400-600 Low/Medium Int.
Speed Strength
strength can Speed 100-300 Yds Strength Or Just Tempo Speed 50-80 reps
be spread 50-80 reps 100-300 Yds
over 4 days Strength/Speed
and done 15-20 reps Strength/Speed
after lifting 15-20 reps
with smaller Strength 40-75 reps Core/Stab Core/Stab
volume per Strength
day 40-75 reps
2 ½ hrs 2 hrs 1 to 2 hrs 2 ½ hrs 2 hrs

SPREADING VOLUME OVER 5 DAYS WITH VOLUMES 350+ REPETITIONS OF STRENGTH &
STRENGTH/SPEED
Speed/Strength Speed/Strength Speed/Strength Speed/Strength Speed/Strength

20-30 Reps 20-30 Reps 20-30 Reps 20-30 Reps 20-30 Reps
Low Intensity Low Intensity Low Intensity Low Intensity Low Intensity
Speed 50-100Yds Strength/Speed Speed Strength/Speed Speed

Starts or Build ups 0-40 reps 50-100Yds 0-40reps 50-100 Yds
Starts or Build
Strength Starts or Build- Strength ups
Strength/Speed 0-70reps Ups 0-70-reps Strength/Speed
0-30 reps 0-30 reps
Strength/Speed
Strength 10-25 reps Strength
50-90-reps 50-90 -reps
Strength
Core/Stab 70-90 –reps Core/Stab
Core/Stab
2½ 2½
2½
When volume of strength & strength speed is over 350 repetitions it may be best to spread the volume over 5 days.
When using the higher volume of strength & strength speed use the lower volumes of the other components.
During the above cycle the speed/strength and speed work were used as a warm up. They were not challenging to
the neuro muscular system. We have done speed/strength after lifting to finish with a feeling of lightness or
relaxation because they are doing moving with a short impulse and to act as a recovery from the strength work.
There are zeros on Monday, Wednesday, and Friday for Strength/Speed because you can focus all your strength
work on these three days or you can spread it out over a five-day period. There are zeros on Tuesday and Thursday
because you can either do your strength/speed work on these days or combine the two.
STRENGTH
Progress to Strength/Speed When They Pass 3 Out Of 4 of Strength Norms And 1 of
3 Passed Must Be Level 2 Stabilization. Volume Of Strength 80% & Olympic Lifts
20%.
Strength Front Squats Back Squat
RDL'S Clean or Snatch Grip. Military Press
Chek Press Pulls: Blocks Below Knee.
Strength/ Olympic Lift Olympic Lift Combo.

Speed Mid thigh. Hang Below Knee
Speed/ Static Squat Jumps Loaded 10% to 30%. Loaded Squat Jumps 10% To 30% BW
Strength Standing LJ (Up Stairs). Wave Squats
Lateral Bounds W/Hold. On/Off/Box
Speed A Run Med Ball Starts.

Acceleration Explosive Med Ball Throws 10 & 20 Meters Sprints
And Resisted 5M.
Specific 10M Starts
Speed 10M Build-Up + 10M Burst
M/Thurs. M/Thurs.
Spst/Speed//StrSpd/Str 2Hrs. Per Day Spst/Speed//StrSpd/Str 2Hrs. Per Day
Tue/Thurs. Tue/Thurs.
StrSpd/Str Lat Sp/Stab 2Hrs. Per Day StrSpd/Str /Lat Sp/Stab 2Hrs. Per Day
Wed-Tempo/Med Ball 1Hrs. Per Day Wed-Tempo/Med Ball 1Hrs. Per Day
6. POWER CLEAN
6.1 GRIP
6.1.1 Hook (Thumb is laid on top of the bar, all other fingers are put over the thumb).
6.1.2 Hands slightly wider than shoulder width.
6.1.3 Relax the arms. This helps to transfer force to the bar.
6.2 CATCH
6.2.1 Elbows Up.
6.2.2 Allow bar to roll back onto finger (2nd knuckle).
6.2.3 Bar rests on front of shoulders.
6.2.4 Chest up. Back tight.
6.3 LEARNING HOW TO GET INTO THE POWER POSITION

6.3.1 Standing erect, shoulders move forward, hips back, body weight on the heel.
6.3.2 Bar approximately at mid thigh and arms relaxed. Position can vary depending on body proportion.
6.3.3 Shoulders should be slightly ahead of the bar.
6.3.4 The slight flex of the knees will occur naturally when hips move back and the shin shouldn't move
forward.
6.3.5 To maintain the proper tight back position you should inhale abdominal breath and then draw the
belly toward the spine this creates intra abdominal/thoracic pressure. This helps to resist spinal
flexion and rounding of the back while executing the movement.
6.4 COMMON MISTAKES GETTING INTO POWER POSITION

6.4.1 Knees flexed too much. Solution: Focus on keeping constant angles at the knee joint and weight
back on heels.
6.4.2 Shoulder behind the bar. Solution: Focus on moving the hips back and shoulders forward at the
beginning of the movement.
6.4.3 Body weight is forward on the toes. Solution: Transfer weight on the heels before the beginning of
the movement. Do Flat Feet Pull.
6.4.4 Back rounded at thoracic and/or lumbar spine. Solution: To maintain the proper tight back position
you should create intra-abdominal/thoracic pressure, see 6.3.5. This will help to resist spinal flexion
and rounding of the back while executing the movement. Also check to make sure they can activate
transverse abdominals and lumbar multifidus. See 1.3 Core Strength & Stabilization
6.5 LEARNING THE PATH, MUSCLE CLEAN FROM POWER POSITION

6.5.1 Chest up. Elbows turned out. (Elbows turned back will cause a reverse curling action.)
6.5.2 Begin to accelerate the bar with extension of the hip, keeping the bar and the body in the vertical
plane.
6.5.3 Keep bar close to the body.
6.5.4 Athlete should think of standing up fast.
6.5.5 Lead with elbows. When the bar reaches chest height, rotate elbow under to rack the bar.
6.6 LEARNING THE PULL & POWER CLEAN FROM POWER POSITION (PROPULSION
GROUND REACTION FORCES)
6.6.1 Feet Flat, body weight on mid foot, knees slightly out and slightly flexed.
6.6.2 Chest up, back tight, head in the neutral position-Perfect Vertical Alignment (ankle, hips and
shoulders in alignment)
6.6.2 Transfer weight back towards the heels at the start of the upward movement.
6.6.3 Propulse the bar by energizing the whole body forcefully in a vertical plane, by thinking of pushing
the feet against floor.
6.7 CATCH OF POWER CLEAN FROM POWER POSITION
6.7.1 Feet and bar hit at the same time in the catch, feet come out to the side slightly.
6.7.2 Chest meets the bar at its highest point and with core tightened. Hold the catch of the bar for a few
seconds to secure stable position and add a better strength effect.
6.8 COMMON MISTAKES LEARNING THE PULLS AND POWER CLEANS FROM POWER
POSITION
6.8.1 Dipping to start pull. Solution: Think of pushing feet through the floor not pulling, standing up
fast, also do clean jumps with bar on blocks at mid thigh.
6.8.2 Not finishing at the top. Solution: Muscle Cleans.
6.8.3 Bar swings at the top. Solution: Check elbow position. Make sure that elbows do not drop to soon
and athlete does not make a reverse curl but rather rotates elbows around the bar on the catch. Also,
put a stick in front of the end of the bar. If bar touches the stick in the process of the pull, this
means athlete swings the bar and this gives him awareness of the mistake.
6.8.4 Knees bend too much and slide under the bar. Solution: Athlete can have weak hip extensors and
sliding knees under the bar helps to have more erect position and therefore less tension in the
extensor muscles. Reduce the weight and concentrate on proper shoulder position over the bar.
Think about pushing flat feet through the floor, not pulling the bar.
6.8.5 Getting on toes too soon. Solution: Do Flat Feet Pull.
6.8.6 Soft catch position (back is not tight). Solution: Do front squats with the pause and hold position
for 3 seconds for better isometric strengthening of the back or starting from the bottom out of a
power rack.
6.8.7 Not going down to meet the bar. Solution: Do Drop Cleans. See Assistance Drills.
6.8.8 If the athlete is having trouble generating force from the power position or out of the rack. Solution:
Explosive medicine ball throws over the back before a set of cleans.
6.9 RDL (ROMANIAN DEAD LIFT)

6.9.1 From the power position with slight knee flex let the bar slide down the thighs to just below the
knee, the hips move back, shoulder moving in front of the bar, back stays tight through the
movement, the knee will flex slightly without the shins moving forward. The body weight is kept
on the heels. The bar should stop just below the knee.
6.9.2 The bar moves back to the starting position by shoulders moving up. Feel the body weight stay on
the heels. Do RDL'S with no shoes for better sensitivity of the weight shift during the movement.
6.10 RDL (ROMANIAN DEAD LIFT) - COMMON MISTAKES

6.10.1 Back doesn't stay tight. Solution: Use less weight, more concentration on the way down, back
extensions with 6 second pause at the top and down slowly 3x4.
6.10.2 Flexing the knees to lower the bar. Solution: Concentrate on shifting the hips back and shoulders
forward. While lowing the bar feel tension in the hamstrings.
6.10.3 Sliding knees under the bar when returning the bar back to starting position. Solution: Keep weight
back and pull the bar back to the power position. Keep the shoulders over the bar longer and do not
allow the hips to shift forward at the finish that takes tension off the back muscles.
6.11 POWER CLEAN FROM HANG POSITION

6.11.1 Moving into hang position is like doing RDL'S. Let the bar slide downward, the hips move back,
shoulders moving in front of the bar, back stays tight through the movement. With the body weight
moving towards the heels, the bar should be right above the patella junction.
6.11.2 The bar moves back to the power position by extension of the back, then extend the legs explosively
and finally shrug the shoulders to a perfect vertical alignment.
6.11.3 Catch the bar and tighten back. (See 6.2).
6.11.4 Because you will be using lightweights or warming up move the bar more slowly to hit the proper
leverage position.
(C Miller)
6.12 HANG POSITION - COMMON MISTAKES
6.12.1 Body weight shifted forward onto toes. Solution: Make sure the body weight is shifted toward the
heels at the beginning of the movement and stays on the back of the foot until the final extension of
the pull. Poor hamstring strength can preclude proper positioning.
6.12.2 Back doesn't stay tight. Solution: More RDL'S to learn how to keep back tight.
6.12.3 Going on your toes too soon & jumping forward for the catch. Solutions: Sense weight
distribution. Do Flat Feet Pull and RDL'S with no shoes for better sensitivity of how the body
weight shifts during the movement. With the athlete facing away from a box, do jump up backward
onto a box, this will teach them to push off whole foot, also doing vertical jumps from the hang with
bar and have the feet return original starting place upon landing will help this problem.
6.12.4 Pulling too soon. Solution: Do RDL'S concentrate on waiting for the bar to get to power position
with flat feet.
6.12.5 Bending the knees too much in the hang. Solution: Shoulders go forward and hips back when
lowering the bar from mid thigh. Knee angle does not change from power into hang position.
Hamstrings can be tight.
6.12.6 Arms pulling before complete extension. Solution: Keep arm relaxed. A good drill is to do two
RDL'S, two pulls, then two cleans.
6.13 CLEAN PULLS FROM FLOOR

6.13.1 Bar is over the first lace of the shoe.
6.13.2 Feet shoulder width a part, shoulders slightly ahead of the bar, back tight, head in neutral position,
elbows out and in line with knees. Athletes with long legs short torso may need a narrower stance.
6.13.3 Begin the pull from the floor by moving the bar in. Concentrate on lifting hips, shoulders, and bar
together. The back angle remains constant from the floor to the hang position.
6.13.4 Think of pushing, not pulling. Keep arms relaxed.
6.13.5 For finish technique See 6.7.1.
6.14 CLEAN PULLS FROM FLOOR - COMMON MISTAKES

6.14.1 Pulling backward off of the floor. Solution: Think of keeping shoulders over the bar and extending
the legs. The hips, legs, shoulder, and bar move together.
6.14.2 Start the pull too fast. Solution: Think of squeezing the bar off the floor and pushing with the feet
against the floor.
6.14.3 Losing back angle. Solution: Start from the power position with the correct back angle. Maintain
this angle while lowing the bar until the plates are one inch off the floor, from this position do a
pull. You can hold this position just off the floor for 2 second to strengthen the back and to ingrain
the correct position. Another way is to do dead stops for 3 seconds in 4 position, 2 inches off the
floor, hang below the knee, power position, and full extension. Practice keeping the back angle
constant by moving the bar two inches off the floor and holding the position for 3 seconds, then
move to hang below the knee & hold finish position for 3 seconds. Also, See 3.6.
6.15 POWER CLEAN FROM THE FLOOR

6.15.1 Start position, see 6.13.
6.15.2 Pull from the floor to hang, see 6.13.2.
6.15.3 Pull from hang to finish, see 6.6.
6.15.4 Catch position, see 6.2.
6.16 POWER CLEAN FROM FLOOR - COMMON MISTAKES

6.16.1 See 6.14, 6.12 and 6.10.
7. POWER SNATCH
7.1 PRECAUTIONS
7.1.1 To do the power snatch the athlete should have good posture and no shoulder problem. See
shoulder evaluation.
7.2 GRIP
7.2.1 Hook (Thumb is laid on top of the bar, all other fingers are put over the thumb).
7.2.2 Width is determined by placing fingertips in the center of the bar and the forearms along the bar.
Where the elbows are is where the index finger of the hand is placed.
7.3 CATCH POSITION

7.3.1 Bar is over the head, slightly behind so an ear can be seen from the side.
7.3.2 Elbows locked and rotated out.
7.3.3 Wrists relax back. Bar rests diagonally across the palm of the hand.
7.4 LEARNING THE CATCH POSITION

7.4.1 Take a snatch grip and place the bar behind the head at ear level.
7.4.2 From this position press the bar over head.
7.4.3 When the athletes has acquired enough strength in overhead position then teach muscle snatch and
overhead ball squats.
7.5 LEARNING HOW TO GET INTO THE POWER POSITION

7.5.1 Standing erect. Shoulders move forward slightly ahead of the bar. Hips move back. Body weight
toward the heels. Bar slides down on the thigh.
7.5.2 Bar is approximately at upper 1/3 of the thigh and arms relaxed. Position can vary depending on
body proportion.
7.5.3 The slight flex of the knees will occur naturally when hips move back.
7.5.4 Shins shouldn't move forward.
7.5.5 To maintain the proper "tight back" position you should inhale prior the movement to create intra
abdominal/thoracic pressure. This helps to resist spinal flexion and rounding of the back while
executing the movement.
7.6 COMMON MISTAKES GETTING INTO POWER POSITION

7.6.1 Knees flexed too much. Solution: Focus on keeping constant angle at the knee joint and weight
back on foot.
7.6.2 Shoulder behind the bar. Solution: Focus on moving the hips back and shoulders forward at the
beginning of the movement.
7.6.3 Body weight is forward on the toes. Solution: Transfer weight on the heels before the beginning of
the movement. Do Snatch Pulls with flat feet.
7.6.4 Back rounded at thoracic and/or lumbar spine. Solution: To maintain the proper tight back position
you should inhale to create intra-abdominal/thoracic pressure. This will help to resist spinal flexion
and rounding of the back while executing the movement. Also check for the deficiencies in the
back. See Evaluation.
7.6.5 Arms flexed too much. Solution: Relax the arms. Make sure the back stays tight.
7.7 LEARNING THE PATH FROM POWER POSITION BY DOING MUSCLE SNATCH
(If flexibility is bad and posture is poor do not snatch until improving in those areas )
7.7.1 Arms relaxed and wrist cupped.
7.7.2 Accelerate the bar from the Power Position by forcefully extending legs and back.
7.7.3 Continue pulling the bar with elbows moving up, rotating the bar overhead and locking in the fully
extended position.
7.7.4 See # 7.3. For Catch.
7.7.5 Athlete doesn't reposition the feet or makes a squat under the bar while locking it overhead.
7.8 COMMON MISTAKES DOING MUSCLE SNATCH FROM POWER POSITION

7.8.1 Knees flexed too much at the start (Sitting on the bar). Solution: Make sure hips move back and
shoulders forward. Weight stays back on heels.
7.8.2 Shin slides forward at the start of the pull and athlete gets on his toes too soon. Solution: Move the
body weight on the heels and do Snatch Pulls on flat feet.
7.8.3 Bar gets too far from the body during the pull and/or shoulders move back. Solution: Think vertical
extension. Cup wrists in. No Fingers Drill (See Assistance Drills).
7.8.4 Incomplete extension of the body. Solution: Snatch High Pull.
7.8.5 Elbows drop too soon. Solution: Check shoulder flexibility in external rotators. See Evaluation.
7.8.6 Athlete squats down to lock the bar. Solution: Does have enough speed on the bar. Weight might
be too heavy.
7.8.7 Bar is not locked behind the head and/or elbows bent. Solution: Check shoulder flexibility. See
Evaluation.
7.9 LEARNING THE HALF DROP SNATCH

7.9.1 Keep the bar on the shoulders behind the head, snatch (wide) grip, squat half way down. Start
standing up and almost immediately push the body under the bar into initial position of the squat.
7.9.2 Catch the bar on flat feet and try to have feet hit the floor at the same time the bar is locked.
Tighten up.
7.9.3 Elbows locked. Bar is behind the head so an ear can be seen from the side.
7.10 COMMON MISTAKES DOING THE HALF DROP SNATCH

7.10.1 Weight transfers on the toes at the start of the squat. Solution: Transfer weight back at the start of
the squat.
7.10.2 The athlete mis-coordinates the movement by not driving the bar up at the same as pushing their
body under the bar. Solution: Pin Drop Snatch.
7.10.3 Shin slides forward at the catch. Solution: Keep weight on heels and hips back when catching the
bar. Check shoulder flexibility overhead. Refer to Evaluation.
7.10.4 Bar is not locked behind the head and/or elbows bent. Solution: Check shoulder flexibility,
strength and stability. Refer to Evaluation.
7.11 LEARNING THE POWER SNATCH FROM POWER POSITION

(If flexibility is bad and posture is poor do not snatch until improving in those areas)
Pull
7.11.1 Feet Flat, body weight on the heels, knees slightly out and with very slight flex.
7.11.2 Shoulders slightly in front of the bar.
7.11.3 Chest is out and back is tight, head is in neutral position.
7.11.4 Pull the bar high on the thigh and shrug to fully extend into perfect vertical alignment. Keep the bar
close during the pull and make it brush the thigh at the final extension.
7.11.5 Propulse the bar by energizing the whole body forcefully in vertical plane. Pushing the feet through
the floor does this.
Finish of the Pull

7.11.6 Elbows turned out, bar close to body and cup wrists as bar comes up.
7.11.7 At the finish of extension arms interact with the bar pulling up and over and body is in the perfect
vertical alignment.
7.11.8 See 7.7.
Catch
7.11.9 Bar locks overhead at the same time feet hit the ground.
7.11.10 Knees slightly flexed and turned out. Hips are back and the weight is on the heels. Back is tight.
7.11.11 Bar is over the head and slightly behind so an ear can be seen from the side.
7.11.12 Elbows locked. Arms pushing the bar up.
7.11.13 Wrists relax back. Bar rests diagonally across the palm of the hand. Hold catch position 3 sec for
better coordination and strength gains.
7.12 COMMON MISTAKES OF POWER SNATCH FROM POWER POSITION

Pull
7.12.1 Shoulder position is too far back behind the bar. Solution: Snatch grip RDL'S.
7.12.2 Dipping to start pull. Solution: Think of pushing the feet through the floor not pulling.
7.12.3 Knees slide under the bar and hips move forward at the start of the upward movement and back
rounds at lumbo-sacral segments. Solution: The weight is too heavy. Lack of lumbo-sacral rhythm
and/or strength. Reduce the weight and put an athlete in the position from which consistency of
proper mechanics can be accomplished.
Finish of the Pull

7.12.4 Bar is too far from the body at the finish. Solution: Cup the wrist in at the top of the pull and pull
the bar closer to the body at the finish. Make sure not to shift the body weight onto toes at the start
of the pull, stay on the heels. Do No finger drill. See Assistance Drills.
7.12.5 Elbows drop too soon. Solution: Check flexibility of the external rotators of the shoulder. Athlete
might have structural deficiencies like kyphosis. See Evaluation.
7.12.6 Incomplete extension of the pull and not in the perfect vertical alignment. Solution: Do Snatch
High Pulls and hold the finish or Muscle Snatch.
Catch
7.12.7 Athlete locks the bar in overhead position keeping the bar out front. Solution: Make sure to
transfer the weight back on the heels at the start of the lift. Also, check the shoulder mobility. If
limited, work on flexibility. See Evaluation.
7.12.8 Athlete does not have rigidity in overhead position. Solution: Work on overhead strength by doing
shoulder press behind the neck but bring the bar down only to the top of the shoulders. Then do
Overhead Ball Squats with the pause at the bottom of the squat. Do Pin Drop Snatch after that
before doing Half Drop Snatch. Holding positions will help to get stronger and more stable.
7.12.9 Athlete catches the bar with bent elbows and/or forward. Solution: Make sure Finish of the Pull is
completed and bar is lifted high before the Catch. Also, work on efficiency of the pull and
mechanics of going under the bar. Do Pull Under Drill.
7.13 LEARNING HOW TO GET INTO THE HANG POSITION (Snatch Grip RDL'S)
7.13.1 Stand erect, back tight and chest up. Shoulders move forward slightly ahead of the bar. Hips move
back. Body weight toward the heels.
7.13.2 Bar slides down on the thigh to just above the kneecap, arms relaxed. Position can vary depending
on body proportion.
7.13.3 A slight flex of the knees will occur naturally when hips move back.
7.13.4 Shin shouldn't move forward. Bar brushes the thighs as it gets to the power position.
7.14 COMMON MISTAKES GETTING INTO HANG POSITION

7.14.1 See 7.6.
7.15 LEARNING POWER SNATCH FROM HANG POSITION

Pull
7.15.1 Bar is right above the kneecap. Knees slightly flexed and turned out.
7.15.2 Shoulders in front of the bar. Hips back. Weight on the heels.
7.15.3 Keeping shoulders in front of the bar, push the feet against the floor and pull the bar up the thigh.
Keep the bar close pulling up high on the thigh, to the power position.
7.15.4 From power position make explosive propulsion of the bar by pushing the feet against the floor.
7.15.5 See # 7.11.4 - 7.11.5.
Finish of the Pull

7.15.6 See # 7.11.6 - 7.11.8.
Catch
7.15.7 See # 7.11.9 - 7.11.13.
7.16 COMMON MISTAKES LEARNING POWER SNATCH FROM HANG POSITION

Pull
7.16.1 Weight is forward on toes in the starting position. Solution: Transfer weight back on the heels
before the start of the pull.
7.16.2 Back rounds at lumbar and/or sacrum segment. Solution: Hip extensors are weak. Do extensor-
strengthening exercises. Reduce the weight to where technical execution of an exercise can be
correct and consistent. See Evaluation.
7.16.3 See # 7.12.1 - 7.12.3.
Finish of the Pull

7.16.4 See # 7.12.4 - 7.12.6.
Catch
7.16.5 See # 7.12.7 - 7.12.9.
7.17 SNATCH FROM THE BLOCKS (MID SHIN)

Pull
7.17.1 Bar is at mid shin and touches legs. Feet shoulder width a part, shoulders slightly ahead of the bar,
back is tight at lumbar spine and thoracic spine, head in neutral position, elbows out.
7.17.2 Begin the pull by moving hips, shoulders and the bar together from the start. Back angle remains
the same.
7.17.3 Knees move back to clear the way for the bar movement. Do not raise hips to soon and do not move
shoulders too far forward.
7.17.4 As bar clears the knee, continue to pull into the power position keeping the bar close to the thighs
and Propulse it with the extension of the back legs and shoulders.
7.17.5 Extend the body into perfect vertical alignment.
Finish of the Pull

7.17.6 See # 7.11.6 - 7.11.8.
Catch
7.17.7 See # 7.11.9 - 7.11.13.
7.18 SNATCH FROM THE BLOCKS (MID SHIN) -COMMON MISTAKES

Pull
7.18.1 Moving shoulders back from the floor. Solution: Do pulls with three pauses: 1) Right off the block,
2) At the knee level, 3) At power position. Make sure that shoulders stay in front of the bar at all
times.
7.18.2 Weight shifts too far forward on the toes. Solution: Do Snatch Pulls on flat feet and hold the finish
position for 2 seconds. This will force you to be in the perfect vertical alignment.
Finish of the Pull

7.18.3 See # 7.12.4 - 7.12.6.
Catch
7.18.4 See # 7.12.7 - 7.12.9.
7.19 POWER SNATCH FROM THE FLOOR

Start
7.19.1 Bar is over the first lace of the shoe.
7.19.2 Keep shoulders over the bar.
7.19.3 Start the pull by pushing feet against the floor and moving hips, shoulders and the bar together off
the floor.
7.19.4 Arms relaxed. Back is tight.
Pull
7.19.5 See # 7.17.
Finish of the Pull

7.19.6 See # 7.11.6 - 7.11.8.
Catch
7.19.7 See # 7.11.19 - 7.11.13.
7.20 POWER SNATCH FROM THE FLOOR - COMMON MISTAKES

Start
7.20.1 Hips are too high at the start. Solution: Your body weight is not moving back towards your heels
when you're coming off the floor. Move the hips down and start the pull with hips, shoulders and
the bar moving together.
7.20.2 Bar is too far out front in the starting position. Solution: Roll the bar closer to the shin before the
start of the pull.
7.20.3 Elbows turned back and flexed. Solution: Relax the arms. Arms just transfer the force you
generate with your legs and back.
7.20.4 Back is rounded at thoracic or lumbar spine. Solution: Hip extensors are weak. Do extensor-
strengthening exercises. Reduce the weight to where technical execution of an exercise can be
correct and consistent. See Evaluation. A second Solution is to Start from the power position with
the correct back angle. Maintain this angle while lowering the bar until the plates are one inch off
the floor, from this position do a power snatch. You can hold this position just off the floor for 2
seconds to strengthen the back and to ingrain the correct position. Another way is to do dead stops
for 3 seconds in 4 positions: 2 inches off the floor, hang below the knee, power position, and full
extension. Practice keeping the back angle constant by moving the bar two inches off the floor and
holding the position for 3 seconds, then move to hang below the knee & hold finish position for 3
seconds.
Pull
7.20.5 See # 7.16.
Finish of the Pull

7.20.6 See # 7.12.4 - 7.12.6.
Catch
7.20.7 See #7.12.7 - 7.12.9.
8. PUSH PRESS
8.1 GRIP
8.1.1 Grip slightly wider than shoulder width.
8.1.2 Forearms in good drive position, slightly down and out.
8.1.3 Bar resting on chest and front of shoulders.
8.2 DIP
8.2.1 Take big breath, pull all the air from the stomach up to the chest, and lift the chest up.
8.2.2 Weight back on heels and back straight.
8.2.3 Knees go out to the side.
8.2.4 Dip is short and controlled. Torso remains vertical.
8.3 DIP - COMMON MISTAKES

8.3.1 Going on your toes too soon. Solution: Put the weight back on your heels before the beginning of
the dip. When you dip, let knees go out to the side and keep the hips back.
8.3.2 Round upper backs, or loses chest up position. Solution: Be sure to take a big breath before dip and
drive chest through bar. Keep elbows up. Check to make sure there is no postural problem in the
mid-back. Special lat pulls and special pull ups will help to strengthen upper back.
8.3.3 Drops elbows too low. Solution: Check the wrist and shoulder flexibility, as well as length of the
forearms. Sometimes it is better to start teaching the push press from behind the neck especially
with taller athletes. When teaching the push press from behind the neck, make sure that shoulder
flexibility is adequate.
8.4 DRIVE
8.4.1 Keeping the weight on the heels, begin the extension of legs and hips.
8.4.2 Think about pushing the chest through the bar.
8.4.3 Use as much legs in the drive as possible. After legs are completely extended, continue pressing
with the arms until they lock.
8.5 DRIVE - COMMON MISTAKES

8.5.1 Incomplete extension. Solution: Push press behind the head. May lack leg strength or not driving
chest up through the bar. Do the drive, jumping off the floor leaving the bar on the chest. This
teaches the type of explosive force you want to exert and that it comes from the legs.
8.5.2 Start using arms to push the bar off the shoulders. Solution: Think about generating force with
legs. Arms only continue pressing after extension of the legs. Do the drive, jumping off the floor
leaving the bar on the chest. This teaches the type of explosive force you want to exert and that it
comes from the legs.
8.6 CATCH
8.6.1 Bar locked overhead slightly behind so the ear can be seen from the side.
8.6.2 Legs are slightly flexed at knee joint, back is tight, hold the lock to secure stable position.
8.7 CATCH - COMMON MISTAKES
8.7.1 Incomplete or soft lock out. Solution: Weight could be too heavy, reduce weight also incomplete
extension (see drive phase).
8.7.2 Bar is locked out front. Solution: Getting on the toes during the dip or too early in the drive phase,
or poor mobility in the shoulder. Push press behind the head and increase shoulder mobility.
8.7.3 Too much curve in the low back when bar locked out. Solution: May lack shoulder mobility.
Increase shoulder mobility. Also, make sure shoulder externally rotates to lock the bar and chest
moves 1 inch forward. May have lordosis. Refer to evaluation.
8.8 COACHING CUE
8.8.1 Dip-Drive
9. PUSH JERK
9.1 GRIP
9.1.1 Slightly wider than shoulder width.
9.1.2 Forearms in good drive position, slightly down and out.
9.1.3 Bar resting on chest and front of shoulders.
9.2 DIP
9.2.1 Take a big breath and keep the chest up.
9.2.2 Weight is back on the heels & back straight.
9.2.3 Knees go out to the sides and hips move slightly back. Back is tight.
9.2.4 Feet flat.
9.2.5 Dip is short and controlled.
9.3 DIP - COMMON MISTAKES

9.3.1 Shifting on toes too soon and knees slide forward. Solution: Put the weight back on your heels
right before the downward movement, when you dip let knees go out to the sides.
9.3.2 Rounded upper back, or loss of chest up position at the start of the dip. Solution: Be sure to take a
big breath before the dip, keep elbows up and drive chest through the bar. Check to make sure there
are no postural problem in the back. Special lat pulls and special pull ups will help strengthen the
upper back.
9.4 DRIVE
9.4.1 The braking of the down movement is short and following drive is powerful and fast.
9.4.2 Drive the chest up.
9.4.3 Use the power and strength of the legs to push the bar off the chest just like in a Push Press.
9.5 DRIVE - COMMON MISTAKES

9.5.1 Incomplete extension. Solution: Push press behind the head. May lack leg strength or not driving
chest up through the bar. Emphasize on driving the bar using the strength of the legs.
9.5.2 Back rounds in the transition from the dip to drive. Solution: Keep chest and elbows up. Teach to
pause at the transition and focus on keeping the back tight at the beginning of the drive. Do back
strengthening exercises and front squat to a press.
9.6 CATCH (Exercise: Pin Drop Jerk )

9.6.1 Drop/press under bar.
9.6.2 Catch in a 1/4 squat position, feet hit the ground at the same time arms lock the bar overhead.
9.6.3 Bar locked directly over ears. Tighten up. Push into the bar.
9.7 CATCH - COMMON MISTAKES

9.7.1 Incomplete or soft lock out. Solution: Weight could be too heavy and/or shoulder flexibility is
inadequate. Reduce the weight and work on shoulder flexibility.
9.7.2 Bar locked out front. Solution: Getting on the toes during the dip or too early in the drive phase, or
poor mobility in the shoulder. Do push jerk behind the head and increase shoulder mobility.
9.7.3 Too much curve in the low back when bar locked out. Solution: May lack shoulder mobility.
Improve shoulder mobility. Make sure externally rotate shoulders to lock the bar overhead and
move chest 1-inch forward. May have lordosis. Refer to evaluation and testing.
9.8 COACHING CUE

9.8.1 Dip-Drive-Dip
10. ASSISTANCE DRILLS
10.1 RACK DROP SNATCH

10.1.1 Stand in the rack with the bar level with top of the head and arms pressing the bar against the pins.
Get up on your toes.
10.1.2 While pressing on the bar pop your feet to the side under the bar into a power snatch catch position.
10.1.3 Bar should not separate from the pins. Athlete should push under the bar while the bar is staying in
contact with the pins.
10.1.4 Elbows lock at the same time feet hit the ground.
10.2 HALF SQUAT DROP SNATCH

10.2.1 Keep the bar on the shoulders behind the head, snatch grip, squat half way. Start standing up and
almost immediately press yourself under the bar into initial squat position. The emphasis is to press
against the bar.
10.2.2 Catch the bar on flat feet at the highest point and try to have the feet hit the floor at the same time
the bar is locked. Tighten up.
10.2.3 Elbows locked. Bar is behind the head.
10.3 OVERHEAD BALL SQUATS

10.3.1 Stand straight with the bar overhead. Ball is behind the lower back with it pushed against the wall
and feet slightly wider than shoulder width, toes turned out.
10.3.2 Squat down pressing against the bar and keeping elbows locked. Let the hips move back towards
the wall keeping the natural curve in the spine. Roll the ball down the wall.
10.3.3 Stop when the thigh is parallel to the floor and hold that position 3 seconds.
10.3.4 Make sure the chest is up. Bar is overhead slightly behind so ear can be seen from the side.
10.4 DROP CLEANS

10.4.1 Take a clean grip.
10.4.2 Get up on the toes and into full extension position with shoulders shrugged and arms slightly flexed.
Keep pulling the bar up.
10.4.3 Apply pressure gradually. Then pull yourself under the bar, rotate elbows and maintain a good catch
position.
10.4.4 Finish in the position of a power clean. Hold the position for 3 seconds for better stability and
strength in the catch position.
10.5 RACK DROP JERK

10.5.1 Take a clean grip. Stand in the rack with the bar in front of the forehead, slightly above the head,
and pressed against the pins.
10.5.2 Come up onto the toes and continue to apply pressure against the pins.
10.5.3 Keeping the bar pushed against the pins, drop down and lock your arms at the same time. Feet
move to the side slightly and hit at the same time elbows lock.
10.5.4 Wrists relax back. Bar rests diagonally across the palm of the hand. Back tight. Hold the position
for 3 seconds for better stability and strength in overhead position.
10.6 FRONT SQUATS TO A PUSH PRESS

10.6.1 Take a clean grip. Rack the bar on the shoulders like in Front Squat position.
10.6.2 Squat down. Start standing up and pressing the bar almost at the same time.
10.6.3 On the way down try to lower the bar slowly back on the shoulders while squatting down.
10.6.4 Perform in slow and controlled manner.
10.7 HIT CLEANS (Teaching explosiveness and proper mechanics of the finish.)
10.7.1 Stand straight with knees slightly flexed and the bars on the thighs just above the Power Position.
(See 6.3 and 6.4 of the Power Clean section)
10.7.2 From this position quickly extend into perfect vertical alignment. Think to extend legs and shrug
the shoulders at the same time. This is one hit. Repeat this quick extension movement 2 times.
10.7.3 On the third repetition clean the weight emphasizing on the full extension of the body. Make sure to
reach perfect vertical alignment and full extension of the body in each Clean.( Coaching clue: Finish
tall)
10.7.4 Meet the bar and tighten up.
10.8 NO FINGERS DRILL

10.8.1 Standing straight, with the stick or dowel positioned just above the kneecap. Keep the back tight.
10.8.2 Cup wrist in and let the stick to roll onto the heel of the palm. Make sure not to hold on to the stick
with the fingers.
10.8.3 From this position extend the body pulling the stick up the thigh to the perfect vertical alignment.
Do not use the fingers.
10.9 FLAT FOOTED PULL

10.9.1 Bar is just above the kneecap, back is tight, and knees slightly flexed, shoulders over the bar.
10.9.2 Extend and pull the bar up to the power position, then extend the legs explosively and finally shrug
the shoulders to a perfect vertical alignment.
10.9.3 Do not allow the heels to come off the ground. Stay on flat feet.
11. INCREASING MUSCLE MASS
PLANNING
11.1 When increasing a player’s muscle mass, your basic exercises should be pressing, squatting, and pulling
movements. (See 11.5). For a mature athlete with two years of training background, I would stay in a
hypertrophy phase no more than 6-8 weeks max. We have had great success using complex multi-joint
movements that require a higher degree of active muscle mass than can be achieved using isolation
exercises and bodybuilding methodologies. Olympic lift combinations and wide variations of squats, pulls,
and presses done in the 5-8-repetition range with reduced rest (1-2 minutes) between sets are highly
efficient. The Olympic combinations (See 11.6) are an especially effective means as they not only increase
muscle mass, but simultaneously improve the athlete’s work capacity, explosive strength, balance,
coordination and speed. I would use more of the combination Olympic lifts, especially in the second cycle
(See 11.6). A way to lay out your training is to alternate 4-week hypertrophy cycles, with a higher intensity
cycle for 4 weeks. One must be careful that the type of muscle mass that's added will result in greater
force production and rate of force development, (See section 3.5 & 3.6). Along with this, the necessary
functional changes need to take place in the nervous system for improved Speed Strength. This is
especially true with 80% + weights done for 1 to 6 repetitions. This is why we use Olympic lifting. The
rate of force development is an essential part of the movements and they are multi-jointed which in turn has
a greater carry-over to sports.
11.2 Athletes who have a difficult time increasing mass may have a very fast metabolism. With this type of
athlete we again recommend two workouts a day on Monday, Wednesday, and Friday for only one hour and
fifteen minutes each. The volume in the morning training should be between 30% to 40% with 60% to
70% of the volume being done in the afternoon session. Plan your lighter exercise in the morning and
heavier exercise in the afternoon. With one long single workout of two hours or greater, the athlete burns
too much energy and thus reduces the opportunity to increase mass. Even more importantly, their
testosterone level goes down after one hour impeding muscle growth. If you couple this with a high
metabolism, they are doomed before they start. This is why the planning of volume, intensity, time
management, and nutrition is critical. If the athlete can only train once a day, use a 1 hour and 15 minute
session. Use only multi-joint exercises and take out bodybuilding because it is ineffective. If the athlete
can train twice a day, break up the workouts into two one-hour and fifteen-minute training sessions. Bosco
recommends at least a two hour break for testosterone levels to recover. During this break proper nutrition
will aid in the recovery process. This break will allow the testosterone levels to recover and thus the second
training session will be more productive. Many athletes trying to increase mass overtrain, and thus get into
a catabolic state and actually lose mass. Proper nutrition is essential for muscle growth. (See section under
recovery for more detail.) If your total training time is 10 hours a week, it should be distributed in the
following way:
VOLUME AND TRAINING TIME GUIDELINES PER WEEK WHEN TRYING TO INCREASING MASS

Med/Ball 200-300 Reps 50-100 Reps 200 Reps 200Yds
400 Low-Med Int
Tempo
1000-2000 Yds
Stab/Rehab
1 to 2 hrs 4 to 5 hrs 1 1/2 to 2 hrs 1 hr 1 hrs

TESTING
11.3 Normal testing, (plus examine body proportions, squat mechanics, back problem).
WORK CAPACITY
11.4 Posture.
11.4.1 Core strength
11.4.2 Strength Circuit
STRENGTH
MAXIMUM/RELATIVE/STATIC/ECCENTRIC
11.5 Concentrate on pressing, squatting, and pulling movements.

11.5.1 To increase mass and build strength, here are several repetition schemes:
-The strength circuit will build muscle mass for young athletes.
-Start young athletes with 3x6-10 repetitions and build up over a period of time to 4x6-8
repetitions on pressing, squatting and pulling exercises.
-For the more intermediate athlete use mixed intensities from 60-80% for a set of 8-10, then
a set of 4-5, repeat x3 and finish with 2 sets of 2 reps at 10 to 20 kilos heavier then your last
set of 4 repetitions. This is good for advanced athletes because you don’t have to take them
back to a beginning type of training or they will lose too much from their past training.
This is especially good when you have short period of time.
-Advanced athletes can use mixed intensity opposite of the above method 90% 3x2 first to
activate Central Nervous System & fast twitch motor units, drop the weight down and
hypertrophy with 4 to 8 reps depending on the exercise. This way you’re going to
hypertrophy faster twitch fibers.
-75% to 80% weight: take 6 seconds to complete the lowering of the bar, then raise the
weight back up as fast as possible, (3 to 5 repetitions for 5 sets).
-Also, the total volume of lifting will have a positive effect on increased muscle mass.
11.5.2 Variation of exercises is also a good stimulus for muscle growth. Here's a weekly variation:
Monday afternoon back squat, Wednesday morning single leg squat, Wednesday afternoon front
squat, and Friday morning back squat.
11.5.3 Descending squats (C. Miller) to improve the athlete’s ability to support weight and to prepare them
to tolerate increased intensities. Descending order: support 120% 2x10 for 10 seconds, quarter squat
100% 2X14, half squat (bottom thigh parallel) 80%-85% 2x8, parallel squat (top of the thigh) 75%
2X6, Full 65% 3X4. The athlete must be prepared and be a mature athlete before attempting
this, usually 2 years of training background is sufficient.
11.5.4 Ascending squats (C. Miller) to improve the athlete’s ability to support weight and to prepare them
to tolerate increased intensities. These are better for slow twitch athlete. Ascending order: Full
65% 3X4, parallel squat (top of the thigh parallel) 75% 2X6, half squat (bottom thigh parallel) 80%-
85% 2x8, quarter squat 100% 2X14, and support 120% 2x10 for 10 seconds. The athlete must be
prepared and be a mature athlete before attempting this, usually 2 years of training
background is sufficient.
STRENGTH SPEED
EXPLOSIVE
11.6 Combinations of Olympic lifting exercises are excellent for increasing mass and explosiveness at the same
time. Some of the following exercises can be further varied by doing the power snatch or power clean from
the floor or below the knees and the second repetition from the hang or above the knees. The athlete should
first master the technique of each exercise before putting them in combination. You base the intensity for
combination lifts on the exercise that the athlete is weakest at. The following is a list of some of the
combinations that can be done.
11.6.1Strength Combinations
- 3 Clean grip muscle snatches + 3 lunges to a press.
- 4 Clean grip muscle snatches + 4 goodmornings.
- 3 Muscle snatches + 3 press behind neck + 3 lunges each leg.
- 3 Muscle snatches + 3 press behind neck + 3 overhead squats.
- 2 Power snatches + 2 press behind neck + 3 lunges each leg.
- 4 Power snatches + 2 press behind neck + 2 overhead squats.
- 3 Power snatches + 3 good-mornings.
- 2 Snatch pulls + 3 power snatches.
- 1 Clean pull + 2 power cleans + 2 front squat + 2 push presses.
- 2 Power cleans + 2 front squat + 2 push jerks (or split jerks).
- 2 Power clean + 2 front squat to push press.
- 2 Clean pulls + 3 power cleans
- 2 Power cleans + 2 push press, (or push jerks or split jerks).
(The number of combinations is limited only by the skill level of the athlete and the
imagination of the coach)
SPEED STRENGTH
STARTING /ELASTIC/REACTIVE
11.7 See Section 12, sport and by position. With high volumes of lifting, the volume of jumps will be small
because it's only 10% of your time. Also, to prevent overtraining and injury it is not recommended to do
high intensity jumps or a big volume of jumping, with large volumes of lifting. We do use lower intensity
jump training like ankle jumps, ankling, and jump ups which is preparatory in nature during this time. You
can only train one thing at a time. Verkhoshansky suggests that athletes need sufficient time to recover
from a training cycle of high volume weight work. Some athletes may need up to 14 days of lower and less
stressful training before beginning a cycle of jumping/plyometrics. You can begin a training cycle
emphasizing the Starting Strength/Explosive Strength with higher volumes of jumping. Continue lifting
weights at lower volumes but with high intensity.
12. STRENGTH SPEED AND SPEED STRENGTH CYCLE GUIDELINES
12.1 Don't move to this cycle until the athlete has increased their strength and the connective tissue is prepared to
handle the higher stress of explosive movements.
12.2 Directing the Training

12.2.1 Divide this training period into two parts, first strength speed and then speed strength. In the
strength speed cycle, the dominant training methods are Olympic lifting, along with overcoming
jumps. In a speed strength cycle the emphasis is on elastic reactive jumps. Knowing the athlete’s
ability level you can individualize this more. If the athlete is at the high end of the Strength-speed
norms, you can do more jumping or if the athlete is at the low end of the norms for strength speed,
emphasize more Olympic lifts. Refer to the proper training methods and the scientific rationale for
using them as to why they're a lead up to jumping and plyometric exercises. Use norms to guide
training.
12.2.2 Use the norms to direct training by looking at the ratio of the athlete's squat max to their Olympic
Lift max. Males should be able to Power Clean 60-70%, and Power Snatch 45-55% of their squat.
Females should be Power Cleaning 55-60%, and Power Snatching 40%-45% of their squat norms.
If they can not meet these numbers, they need to pay more attention to Strength-Speed development.
If all the ratios match up, they should progress to more emphases on Speed Strength. Also
measuring contact times and comparing them to the norm charts for speed strength will help decide
what direction the training needs to go. Remember you want optimum levels of each component.
This doesn’t apply to Football linemen, Throwers (shot, discus, & hammer) because they don't
utilize Speed Strength to a high degree. 4-5 position in basketball do utilize this quality but it
must be done at much lower intensity due to size of athlete. For guidelines to volumes see
Table 3.1
12.2.3 If a male can jump up on a 42-48 inch box, and a female a 33-36 inch box, but can not power clean
their bodyweight, they need technical work.
12.3 Guidelines for STRENGTH SPEED CYCLE.

12.3.1 The repetitions should be as follows: pressing and squatting movements can be as high as 4-6 reps,
pulling movements 3 to 5 reps.
12.3.2 Do 1-5 total lifting exercises in a session with Olympic lifts like power cleans, power snatch, push
press, and push jerk making up 30% to 40% of lifting volume.
12.3.3 To get maximum results using strength-speed exercises, measure the watts produced. The watts
must always be 90% or greater of max for a given exercise. For example, if an athlete's best wattage
for a Power Clean (block mid-thigh) is 1000 watts using 80 kgs, the athlete must never train below
900 watts regardless of the intensity used
12.4 Guidelines for SPEED STRENGTH CYCLES.

12.4.1 The intensity of strength and strength speed work goes up while the volume of all strength and strength
speed methods goes down during SPEED STRENGTH CYCLES.
12.4.2 The repetitions should be as follows: pressing and squatting movements 1 to 4 reps; pulling
movements 1 to 4 reps.
12.4.3 Do 2-4 lifting exercises in a session
12.4.4 Some athletes should be able to execute some of the Olympic lifts from the floor or off of low blocks
during this cycle. Olympic lifts should make up between 40 to 50 % of lifting volume.
12.4.5 During SPEED STRENGTH CYCLES & SPEED CYCLES because your trying to emphasizing
fast velocity I recommend only doing Snatch or Clean pulls as part of a set of Power snatch or Power
Cleans. Have the athlete complete a set of Power snatch or Power Cleans immediately add 5 to 10
kilos to each side of the bar and do 1 to 2 pulls. Take approximately 30 sec between finishing Power
Snatch or Power Cleans and doing the pulls. We find rhythm and velocity of pull is closer to the Power
Snatch or Power Cleans. This will make the next set feel lighter. You also can do it in the reverse order
and this may be better with the less explosive athletes. Also this is excellent when lifting from the mid
thigh off blocks. During both SPEED STRENGTH CYCLES & SPEED CYCLES I would only do
minimum of pulling and probably none in the speed cycle. This would apply to an athlete who’s sport
or position requires a high degree of speed for a distance greater than 15 to 20 Yds to be successful, i.e.
linebacker, running backs, wide receivers, defensive backs, baseball players & soccer athletes.
12.4.6 It important to quantify the quality of effort when doing speed strength training by distance or contact
time or both.
12.5 During this cycle you can increase your volume of sprinting up to 300 meters twice a week. SEE 13.15 for
example of how to distribute the volume. You're developing starting, explosive, and elastic strength.
When the preceding qualities improve so does your speed even though it may not manifest itself
immediately.
12.6 Quality is more important than quantity during this cycle.

12.6.1 Give complete rest between sets for best results.
12.7 Clean Combos: 1 clean pull, 2 power clean, 2 front squat, 2-push press. Power clean to push press, do 1
power clean then a front squat and while rising out of the front squat continue into a push press. X2 means go
through the entire movement twice. It counts as a total of six repetitions.
12.8 I prefer to do some of my jumps/plyometrics during the strength cycle before and after my weight training if
the volume of jumps is small (50 contacts), intensity is low to medium and the athlete isn't too fatigued. I feel
that the weight training activates the neuro-muscular system. Also doing them after the jumping/plyometrics
offer a relaxation or recovery because the time under tension is so much less than in lifting. The muscle has to
contract and relax in less time. When you’re in speed strength and speed cycles I would do
jumps/plyometrics before sprinting especially with the explosive athlete. This way they are not fatigued. For
unexplosive athletes, I prefer to do some squats or power cleans to pre-activate the neuro-muscular system and
recruit muscle fibers before doing jumps/plyometrics. This is an area in which you may want to experiment,
trying different approaches with each athlete. (See Section 21.1 and 21.7 for more on the Un-explosive
Athlete.)
12.9 To determine what type of jumps the athlete needs, evaluate the sport in which he is participating and how far
he runs and how much resistance he must overcome. For example, a football lineman doesn’t run more than
30 yards and must overcome a large body mass as well as impacting opposing lineman of large mass. His
jumps should be more of the short jumps working on explosive power. Also bigger athletes can’t handle the
impact forces due to their mass. He needs a high degree of maximal strength. A basketball player falls into
that category in terms that they run even a shorter distance, but they do not have to impact an opponent in the
same manner. So they would not need the same degree of maximal strength but is paramount relative
strength. A basketball player would also want not only to work on horizontal jumps to aid acceleration, but
also vertical jumps that have elastic reactive components. An example of athletes who would need longer
jumps would be athletes in skill positions in football and soccer players. They should do more long jumps
because the distance they will cover is greater than that of the non-skilled position players. Relative strength is
paramount for these athletes and should be developed with explosive methods such as Olympic lifting. And
over-development of slow strength movements would impede these athletes greatly.
12.10 Methods
12.10.1 Terminology
-A jump is with a two-footed take off and landing.
-A bound is alternating the take off foot and landing foot.
-A hop is using the same leg for both take off and landing.
WARNING
LARGE ATHLETES OR ATHLETES WHO HAVE A HISTORY OF BACK OR
LOWER EXTREMITY INJURIES SHOULD NOT DO HOPPING (SINGLE LEG
JUMPS). IT TAKES MANY YEARS OF TRAINING TO BE PREPARED TO
HANDLE THE STRESS FROM HOPS.
12.10.2 Recommended heights for jumping hurdles: hurdle long jumps 6"/15 cm to 18"/44 cm, and hurdle
jumps 12"/30 cm to 36"/92 cm. Athletes should not exceed the following recommended heights
when performing any type of jump in which the athlete is stepping off a box:
-Athletes over 210 lbs./95 kilos shouldn't exceed boxes higher than 16"/41 cm,
-Athletes between 176 lbs./80 kilos to /210 lbs./ 95 kilos shouldn't exceed 20"/51 cm,
-Athletes under 176 lbs./80 kilos shouldn't exceed 24"/61 cm.
A good checkpoint is to listen to the landing and observe their posture. If their impact is noisy or
there posture collapses then they're not eccentrically strong enough to resist the impact forces. If
they are jumping vertically they should jump within 2"/5 cm of their best counter movement jump.
Lower the box height until they can rebound off the surface quickly and with proper mechanics.
The jump should be one uninterrupted movement without a pause on ground contact.
REMEMBER, WHEN LOOKING ARE TRAINING JUMPERS AND SPRINTERS.
THESE ATHLETES ARE GENERALLY LIGHTER AND ARE EXPLOSIVE THAN THE
AVERAGE TEAM SPORT ATHLETE. ALWAYS ADAPT THE TRAINING TO THE
LEVEL OF THE INDIVIDUAL.
Another method of assessing the proper height is measuring contact times. Contact times of .14 or
better for horizontal jumps ie hurdle, low single runs on cone jumps .20 or less for vertical.
When performing repeat vertical jumps or in depth jumps you can assign a score by dividing
height of a jump by Ground Contact Time. You should look for scores of 90-100. Long contact
times mean the box or hurdle is too high and they're not getting the desire training affect.
12.10.3 Contrasting loads or complex speed strength training methods can be an excellent short-term
method for improving power and speed. Going from the heaviest to lightest exercises allows the
athlete the feeling of being explosive. Alternating heavy squats with jumps and sprints is an
example of this type of training. This method can be very effective at bringing an athlete to a
peak. This can further be used right before the season or in a peaking phase. (See 20.6 & 20.8).
Baker research and conversations with Bosco, Chu, and Siff.
STRENGTH SPEED NORMS
POWER CLEAN POWER CLEAN POWER CLEAN POWER CLEAN
80% TO 100% BW 110% TO 140% BW 4 & 5 90% TO 120% BW X1 O&D LINE

100% TO 120% BW X1
P. CL. 50% TO 60% P. CL. 60% TO 70% 1, 2, & 3, 110% TO 130% BW
OF SQUAT OF SQUAT LB, TE,& RB
(ANY ATHLETE WHO 120% TO 140% BW X1
SPORTS REQUIRES THEM
TO BE IN A 3 POINT WR & DBS
STANCE OR SIMILAR 125% TO 150% BW X1
POSITION SHOULD TRY
TO ACHIEVES THIS
FROM FLOOR OR MID
SHIN)
PUSH JERK PUSH JERK PUSH JERK PUSH JERK
80% TO 100% BW X1 100% TO 120% BW X1 4 &5 80% TO 100%BW X1 O&D LINE

100% TO 120%BW X1
1,2, &3, 100%TO 120% BW LB, TE,& RB

X1 115% TO 130%BW
WR & DBS
125% TO 140% BW X1
POWER SNATCH POWER SNATCH POWER SNATCH POWER SNATCH
50% TO 60%BW 70% TO 90%BW 4 & 5, 60% TO 80% 1 X BW O&D LINE

75% TO 90% BW X1
P. SN. 40% TO 45% P. SN. 40% TO 50% 1, 2, & 3, 70% TO 90% BW
OF SQUAT OF SQUAT LB, TE,& RB
90% TO 105% BW X1
WR & DBS
100% TO 115% BW X1
CLEAN PULL X 3 100%- CLEAN PULL X 3 110%- CLEAN PULL X 3 110%- CLEAN PULL X 3 110%-
110% OF POWER CLEAN 120% OF POWER CLEAN 120% OF POWER CLEAN 120% OF POWER CLEAN

TABLE 12.1
SPECIFIC WEEKLY VOLUME GUIDELINES FOR STRENGTH SPEED

Strength Med/Ball 100-250 Reps 75-100 Reps 100-300 300-600 Yds
Speed 200-400 70% 30% Low-Med Int
Emphasized
Tempo Specific***
1000-2000 Yds
Stab/Rehab
1 to 2 hrs 2 to 4 hrs 2 to 3 hrs 1 to 1 ½ hrs 1 to 2 hrs
REMEMBER THE FOCUS OF THIS CYCLE IS STRENGTH AND STRENGTH SPEED SO ON WEEKS
WHERE YOU ARE USING THE HIGHER VOLUME OF STRENGTH TRAINING THEN USE THE
LOWER VOLUMES OF SPEED AND SPEED STRENGTH
APPLICATION OF TABLE 12.1 WEEKLY VOLUME GUIDELINES FOR STRENGTH SPEED
PHASE ONE STRENGTH SPEED TRAINING CYCLE

Emphasized
Work Speed/Strength Med/Ball Speed 100-200 Yds Med/Ball Speed/Strength
Capacity 75-150 Reps Tempo Tempo 75-150 Reps
Low/Medium 200-400 Strength/Speed 200-400 Low/Medium
Intensity 15-40 reps Intensity
Speed 100-200 Yds Strength 2-3weeks Speed 100-200 Yds

50-80 reps
15-30 reps 15-30 reps
Strength 2-3weeks Core/Stab Strength 2-3weeks

50-60 reps 50-60 reps
Core/Stab Core/Stab

STRENGTH SPEED CYCLE FOR AN ADVANCED ATHLETE

Emphasized
Work Speed/Strength Strength/Speed Med/Ball Speed/Strength Strength/Speed
Strength 75-150 Reps 15-30 reps Tempo 75-150 Reps 15-30 reps
Low/Medium Int. 400-600 Low/Medium Int.
Speed Strength Strength 50-70 reps
strength can Speed 100-300 Yds 50-70 reps Speed 100-300 Yds
be spread
over 4 days Strength/Speed Strength/Speed
and done 15-30 reps 15-30 reps
after lifting Core/Stab
with smaller Strength 2-3weeks Core/Stab Strength 2-3weeks
volume per 30-60 reps 30-60 reps
day
Core/Stab
2 ½ hrs 2 hrs 1 to 2 hrs 2 ½ hrs 2 hrs

STRENGTH/SPEED
Progress to Speed/Strength When They Pass 4 Out Of 5 of Strength Speed Norms
And 1 of 4 Passed Must Be Level 3 Stabilization. Volume Of Strength 70% To 60%
Olympic Lifts 40% To 30%
Strength Yuri Pulls Pulls From The Floor
Single Leg Squat
Strength/ Olympic Lift Combo/ Just Below Knee. Olympic Lift Blocks Mid shin.
Speed Push Press. Front Squat to
Other Olympic Lift Mid Thigh. Push Press.
Speed/ Tuck Jumps Hurdle Long Jumps Over 9" to 12" Hurdles
Strength Box to Box Or Cones. (Basketball 1,2 & 3 Man
Repeat Long Jumps Football Rbs, Lbs, Rec. & Dbs. ))
Lateral Bounds Negative Lateral Bounds.
Med Ball Stuff
Med Ball Back Board Touches
(Basketball 3',4 & 5 Man)
Speed 10-20-30 Meters 2 W/Sled & 1 Loaded 10-20-30 Meters 1 W/Sled & 2 Loaded
Acceleration Sled Or Hill Lighter Sled Or Lower Hill
And
Specific
Speed
M/Thurs. M/Thurs.
Spst/Speed//StrSpd/Str 2Hrs. Per Day Spst/Speed//StrSpd/Str 2Hrs. Per Day
Tue/Thurs.- Tue/Thurs.-
StrSpd/Str /Lat Sp/Stab 2Hrs. Per Day StrSpd/Str/Lat Sp/Stab 2Hrs. Per Day
Wed-Tempo/Med Ball 1Hrs. Per Day Wed-Tempo/Med Ball 1Hrs. Per Day
Table 12.2
JUMPING AND PLYOMETRIC PROGRESSION
EXPLOSIVE JUMPS FOR IMPROVING ELASTIC/REACTIVE JUMPS FOR ELASTIC/REACTIVE JUMPS FOR
STARTING ACCELERATION AND A IMPROVING ABSOLUTE SPEED IMPROVING GROUND CONTACT TIME
SINGLE RESPONSE VERTICAL JUMP OF REPEAT VERTICAL JUMP
THE FOLLOWING IS THE JUMP PROGRESSION THE FOLLOWING IS THE JUMP PROGRESSION THE FOLLOWING IS THE JUMP PROGRESSION
AFTER PREPARATION AFTER PREPARATION, SEE #4.10 FOR AFTER PREPARATION, SEE #4.10 FOR
JUMP UPS FIRST DONE WITHOUT COUNTER PREPARATION PREPARATION
MOVEMENT REPEAT SQUAT JUMPS WITH SMALL AMPLITUDE
FORWARD, BACKWARD, TWIST, WITH BALL, ON OFF BOX (SEE 12.10.2 FOR HEIGHT), LOW TUCK WITH UP TO 20% BODY WEIGHT, ON OFF BOX (SEE
SINGLE LEG, W/WEIGHT BELT, SQUAT JUMPS JUMPS & 12" TO 18" HURDLE JUMPS. 12.10.2 FOR HEIGHT), TUCK JUMPS
BODY WEIGHT ONLY & LONG JUMP UP STAIRS SECOND OR THIRD YEAR SECOND OR THIRD YEAR
BOX TO BOX, HURDLE JUMPS OVER HIGHER BOX TO BOX, HOPS IN PLACE, CONTRAST JUMPS,
SECOND YEAR HURDLE, LOW HOPS IN PLACE TIMED, SINGLE LEG AND COMPLEX METHODS, SEE 12.10.3.
REPEAT STANDING LONG JUMPS, HURDLE LONG RUN WITH LOW FOOT LIFT AND BOUNDS UP HILL BACKBOARD TOUCHES AND FOR BASKETBALL
JUMPS OVER 8" TO18" ONLY DO SQUATS JUMPS CENTER THE PERDUE DRILL. SEE 12.10.2 FOR
LOADED IF YOU CAN SQUAT MALES 1 ½ X BODY CONTACT TIMES FOR HURDLE JUMP SHOULD BE HEIGHT OF HURDLE
WT, FEMALES 1 X BODY WT .14 FOR NON-SPRINTERS AND .12 FOR SPRINTERS
TO AFFECT ABSOLUTE PERFORMANCE THIRD OR FOURTH YEAR
SQUAT JUMPS 20 TO 50% OF BODY WEIGHT THIRD OR FOURTH YEAR MUST SINGLE LEG SQUAT BW X3 BEFORE DOING
BIGGER RESISTANCE & AMPLITUDE MORE HURDLE HOPS. AND IN-DEPTH JUMPS AND IN
MUST SINGLE LEG SQUAT BW X3 BEFORE DOING DEPTH STUFF. SEE 12.10.2
EXPLOSIVE STRENGTH. LESS RESISTANCE &
TIMED HURDLE HOPS. TIMED HOPS FOR 20
SMALLER AMPLITUDE MORE ELASTIC STRENGTH. WARNING
METERS, AND BOUNDING
THE RESISTANCE CAN BE BARBELL, OR PLATES
LARGE ATHLETES OR ATHLETES WHO HAVE A
OR DUMBBELLS HELD IN THE HAND.
HISTORY OF BACK OR LOWER EXTREMITY
SEE 12.10.2 FOR HEIGHT OF BOX AND HURDLE INJURIES SHOULD NOT DO HOPPING (SINGLE
THIRD YEAR
LEG JUMPS). IT TAKES MANY YEARS OF
SQUAT JUMPS 30 TO 80% OF BODY WEIGHT. FOR TRAINING TO BE PREPARED TO HANDLE THE
ADVANCED, HOLD 5 TO 10 KILOS IN EACH HAND. STRESS FROM HOPS.
THEY CAN BE DONE WITH 90 TO 180 TURNS &
FROG JUMPS
SPEED STRENGTH NORMS
JUMP UPS JUMP UPS JUMP UPS JUMPS UPS
4 & 5, 36" - 42"
30" TO 36" 36" TO 48" O&D LINE
1, 2, & 3, 46" - 52" 36" - 42"
LB, TE & RB
42"- 48"
WR &DBS
48"- 54"
VERTICAL JUMP VERTICAL JUMP VERTICAL JUMP
MEASURED ON VERTEC, MEASURED ON VERTEC, MEASURED ON VERTEC,
NO STEP NO STEP NO STEP
16 – 22"+
22 - 28"+ 5 18 - 22 4 22 - 26 3 24 - 28
2 26 – 30 1 28 - 32
REPEAT LONG JUMP X 3 REPEAT LONG JUMP X 3 REPEAT LONG JUMP X 3

18 - 22 FT 22 – 28 FT O&D LINE
23 FT +
LB, TE,& RB
26 FT +
WR & DBS
30 FT +
REACTIVE JUMPS REACTIVE JUMPS REACTIVE JUMPS 5 HURDLE JUMPS FOR
TIME WITH CONTACT
TIME WITH CONTACT TIME .12 TO.14, ON 32"
TIME .12 TO 14, HURDLES HURDLES
HURDLE JUMPS ON 12" 24"
HURDLE JUMPS ON 18"-30"
HURDLES LB, TE, RB, WR & DBS
HURDLES
HURDLE JUMPS ON 24"
HURDLES FOR 4&5 DOESN'T APPLY TO
OFFENSE & DEFENSE
32" HURDLES FOR 1,2,&3 LINE

TABLE 12.3
SPECIFIC WEEKLY VOLUME GUIDELINES FOR SPEED STRENGTH

Speed Extra time for 75-150 Reps 50-100 Reps 75-200 400-800 Yds
Strength recovery due to 60% 40% Med-High Int
Emphasized the intensity of the
work 70% to 80%+ of 70% to 80%+ of Specific*** Specific***
Stab Max Max
1 ½ to 2 ½ 1 to 2 hrs 1 to 2 hrs 1 to 1 ½ hrs 1 to 3 hrs
PHASE ONE SPEED STRENGTH CYCLE

Emphasized
Capacity 50-75 Reps Tempo 50- Reps Tempo 50-75 Reps
Medium Intensity 200-400 Medium/High 200-400 Medium Intensity
Intensity
Speed 200-300 Yds Speed 200-300 Yds
Speed 100-300 Yds
15-30 reps Strength/Speed 15-30 reps
20-40 reps
Strength 2-3weeks Strength 2-3weeks
25-40 reps Strength 2-3weeks 25-40 reps
40 60 reps
Core/Stab Core/Stab
Core/Stab
For A Very Explosive Athlete, i.e, Run Faster, Jump Higher, The Volume Of Lifting In This Phase Should
Not Exceed 200 Reps For The Week.
SPEED STRENGTH CYCLE FOR AN ADVANCED ATHLETE

Emphasized
Speed Speed/Strength Strength/Speed Med/Ball Speed/Strength Strength/Speed
Strength 50-100 Reps 20-28 reps Tempo 50-100 Reps 20-35 reps
Medium/High Int. 400-600 /Medium/High Int.
Strength Strength 30-50 reps
Speed 200-400 Yds 30-42 reps Speed 200-400 Yds
Maximum 70-80
Strength/Speed Maximum 65-70 Strength/Speed reps for both types
15-25reps reps for both 15-25 reps of strength work
types of strength
Strength 25-35 reps work Core/Stab Strength 25-35 reps Core/Stab
Core/Stab
2 hrs
2 ½ hrs 2 hrs 1 to 2 hrs 2 ½ hrs
YOU CAN ALSO USE A THREE DAY MODEL OR ALTERNATE BETWEEN THREE AND FOUR DAY
MODEL TO PREVENT OVER TRAINING OR USE THREE DAY MODEL FOR UNLOAD.

Emphasized
Speed Speed/Strength Med/Ball Strength/Speed Med/Ball Tempo Speed/Strength
Strength 50-100 Reps Tempo 25-40 reps 400-600 50-100 Reps
Med/High Int. 400-600 Med/High Int.
Strength
Speed 200-400 Yds 35-60 reps Speed 200-400 Yds
Strength/Speed Maximum 100 Strength/Speed

15-25reps reps for both 15-25 reps
types of strength Core/Stab
Strength 25-35 reps Core/Stab work Strength 25-35 reps
2 ½ hrs 1 to 2 hrs 2 hrs 1 to 2 hrs 2 ½ hrs

SPEED/STRENGTH
Their Speed Should be at a high level When They Pass 4 Out Of 5 of Speed Strength
Norms. Volume Of Strength 60% To 5O% Olympic Lifts 5O% To 40%
Strength Lunges 2 pulls 10-20K+ Then 2 Lift
Reduce Volume Of Pulls. Pulls Part Of Or 2 Lift Then Add 10-20K Do 2 Pulls
Olympic Lift
USE ANY OF THE PREVIOUS
USE ANY OF THE PREVIOUS METHODS
METHODS
Strength/ Push Jerk USE ANY OF THE PREVIOUS
Speed METHODS
USE ANY OF THE PREVIOUS
METHODS
Speed/ Hurdle Jumps (Basketball 1,2 & 3 Man) In Depth Stuff (Basketball 3,4 & 5 Man)
Strength Skater Bounds
Perdue Drill (Basketball 3,4 & 5 Man) Single Leg Run (Basketball 1,2 & 3 Man
Low Hops In Place. (Basketball & 1,2 & Football Rbs, Lbs, Rec. & Dbs. ))
3 Man. Football Rbs, Lbs, Rec. & Dbs. )
Speed Ins/Outs Acceleration
Acceleration In 15 Meters Complex
And Out 15 Meters Basketball Circuit
Specific In 15 Meters (First 2 Wk Wed.
Speed May Use Wt Belt For Reactive Last 2 Wk M & Fri).
M/Thurs. M/F
SpSt/Speed/StrSpd/Str 2Hrs. Per Day SpSt/Speed/StrSpd/Str
Tue/Thurs.- 2 Hrs. Per Day
StrSpd/Str /Lat Sp/Stab 2Hrs. Per Day Wed
Wed-Tempo/Med Ball 1Hrs. Per Day StrSpd/Str /BB Cit
2 Hrs. Per Day
Tue/Thurs. Tempo 45 Min Per Day
13. SPEED CYCLE GUIDELINES
13.l Speed is developed in sprints of up to 60 meters or 7 seconds at 95% or more of best.

13.1.1 This is why you must measure the quality of effort by timing the speed work.
13.1.2 Don’t do runs between 76% & 90% as it interferes with speed development.
13.2 Any sprint over 7 seconds starts to become endurance because of the energy system used (lactate) and for
the fact that fast twitch fibers begin to fatigue.
13.3 It takes 48 hours to recover from sprint work because of the strong involvement of the central nervous
system in sprinting.
13.4 Never sprint 2 days in a row and never more than 3 days a week because the nervous system can't recover.
13.4.1 Since you can't sprint with high volumes all year it is especially important to perform Olympic
Weightlifting exercises in the off-season. According to Charlie Francis this will help to maintain
the high rates of contraction in the muscles during periods where sprint volumes are low.
13.5 Increase speed first before increasing speed endurance.
13.6 Maximum recovery between sprints should be 3-5 minutes and 5-10 minutes between sets of sprints to
allow complete recovery of the energy system.
13.7 Use tempo to recover from sprint days and to develop the general fitness of the athlete for sprinting.
Because the runs are done at 65% to 75%, there is very little central nervous system involvement. The
athlete needs a good general conditioning base or they won't be able to handle any volume of speed work.
13.8 Use core exercises and medicine balls circuits along with weight training to develop the core strength
needed for sprinting.
13.9 An athlete must first develop their core strength to get into the sprint position. An athlete who runs too
many sprints in the improper position only ingrains improper mechanics and faulty motor patterns.
13.9.1 A pusher needs a high volume of low elastic jumps with good range of motion. Straight leg bounds
into a run are good examples. Standing fast leg and butt kick into a run are other running drills that
would be helpful. An athlete who runs down into the ground does it either because of a lack of
hip/core strength, or because of a lack of hip mobility. The coach should check the Standing A
position, and the body positions achieved in all the A drills to assess this condition. Be careful of
using resisted sprints until the problem is corrected or you will keep reinforcing the same poor
mechanics.
13.10 To improve speed, relative strength must exceed any increase in body mass.
13.l1 The sprint drills develop quick ground reaction forces (elastic strength), specific strength, proper running
position, and general body awareness.
-A-March
-A skip
-Running A
-B skip
-Butt kick into a run
-Fast leg drill
-Straight leg bounds
13.12 Speed, plyometric, and strength training should all be done on the same day. The reason for this is that they
all involve the central nervous system. A word of caution when emphasizing speed development make
sure reduce strength and jump/plyometric volume to accommodate the stress of the speed work or
they will become over trained quickly. See table 13.1 for volume guidelines.
13.12.1 For team sport athletes who need higher strength levels we've found that one day do your speed
work with some jump/plyometric work. But limit, strength and strength speed to maximum of
three exercises (i.e.-Power Clean, Push Jerk and Squat--total reps for all exercise combine
not to exceed 30-50 reps). The next day do your strength work, and strength speed and the third
day tempo work for recovery. The above statement is applicable to collegiate and pro linemen in
football and for 4-5 position in basketball in pro basketball.
13.13 The volume of sprint work per day in a speed cycle should not exceed 300 to 600 meters. Quality is more
important than quantity.
13.14 As long as the qualities that make up speed go up, speed will improve, even though it may not manifest
itself immediately.
13.15 Before any sprint training is conducted, the coach must make sure that an athlete has proper technique. To
establish rhythm and technique in sprinting, a beginning athlete, or an athlete that runs out of control, must
spend a lot of time running Build-ups. Build-ups are runs with a gradual acceleration that are started
smoothly and are slowly accelerated up to full speed. Proper technique and rhythm must be stressed. From
a practical application, begin an athlete with 30-yard buildups. Even though they can not achieve full speed
at this distance, they should run an additional 10-20 yards maintaining the speed reached at 30 yards and
with special emphasis on staying relaxed. Build-ups can be run 40-50 yards.
13.16 Once an athlete begins to accelerate rapidly and smoothly, you can begin speed development in 10-yard
segments. Begin by using 10-yard sprints. Initial work should be done with the athlete running sprints at
this distance. When you feel the athlete has attained an optimal level of technique and rhythm in the first
segment, you can add a contrast by sprinting one segment resisted, followed by 2 non-resisted segments.
After you feel comfortable with the first segment, you can begin working the above progression at 20-yard
segments. The coach can keep adding 10 yard segments until they reach the desired distance, but you
should not move to the next segment until you have perfected the technique and rhythm of the previous one.
This is a great way to help establish the rhythm of the sprint once they are sprinting at 20 yards +. Because
each segment is faster it’s not only good for rhythm but a nice gradual warm up. Do 1 resisted and 2 non-
resisted for each 10-yard segment. In sprint cycle we may do 1 resisted, 1 assisted and 1 normal. (Francis)
13.17 Methods to Develop Speed

13.17.1 Running drills, starting drills: scramble ups, med ball starts, plyo starts, hill sprints, car pushes,
sleds, build ups, short sprints, contrasting sprints, in & outs. When going from the in to the out
phase just maintain the same velocity during out and emphasize relaxation. On the next phase to
increase speed, ideally you have splits for total distance run for the ins and outs at maximum effort
and then time the splits of the in and out segments. This would allow to see if the athlete is doing
them correctly.
13.18 When using resisted or assisted runs they should not slow or speed up the athlete more then 10%. Sleds
also can make the athlete run down into the ground if they're not strong enough or i.e. the sled is too heavy.
Too heavy of a sled makes them break at the waist changing running posture. Too heavy of a sled can have
a negative affect on the start because the athlete may try to muscle the start instead of exploding out.
Likewise too fast of a tow when doing assisted work will cause a breaking or stubbing action on the foot
plant.
13.18.1 Wait until the athlete can run with proper mechanics before doing any resisted or assisted work.
13.18.2 The athlete who runs down into the ground (down meaning collapsing on impact) needs to
strengthen the core, perform running drills and do low level jumping drills. This will allow
him/her to maintain proper posture and react to the ground. This may take a significant amount of
time to improve.
13.18.3 One advantage of over speed training is that because athlete uses less energy in acceleration, they
can run at maximal velocity for a longer period of time.
13.18.4 I prefer running down hill to towing because, it's natural and has a rapid eccentric over load. The
hill should only increase the speed approximately 5% for the given distance.
13.18.5 Sprinting with a weighed vest of 5% of body weight will train elastic strength. You can use this in
a contrast format: 1-2 with & 1-2 without.
Table 13.1
ACCELERATION 0-30M TRANSITION 15-30M ABSOLUTE SPEED 30+M
1 PLYO STARTS 1 IN & OUTS 1 FLYING SPRINTS
2 SCRAMBLE UPS (teaches changing from acceleration 2 OVER-SPEED
3 WALL MARCHES mechanics to absolute mechanics) 3 FAST LEG DRILL
4 SPRINTS 2 RELEASE CHUTE OR SLED (teaches active landing &
5 HILLS (teaches the athlete to come up) recovery + rhythm)
6 HARNESS 4 BUTT KICK INTO A RUN
7 SLEDS THE ATHLETE MUST FIRST (teach recovery)
8 BUILD UPS (LEARNING TO LEARN MANY OF THE 5 STRAIGHT LEGS BOUNDS
RELAX) ABSOLUTE TECHNIQUE INTO RUNNING A (teaches
9 MACH DRILLS DRILLS BEFORE THEY CAN BE pawing action)
10 CONTRAST TRAINING TAUGHT THE TRANSITION 6 RUNNING A INTO A RUN
A LACK OF STRENGTH, PHASE (teaching running over the
STRENGTH SPEED, AND ground)
SPEED STRENGTH HAVE A ABSOLUTE SPEED IS NOT 7 SEE JUMPS/PLYO
NEGATIVE IMPACT ON IMPORTANT FOR OFFENSIVE CONTRAST TRAINING
ACCELERATION AND DEFENSIVE LINEMEN SEE SEC. 12
AND BASKETBALL PLAYERS
13.19 Methods of Specific Speed

13.19.1 The first thing that you need to do is establish joint stability in the athletes so they can handle the
movements of the sport. These exercises are a sample of how to develop these balance skills:
beam pass & catch, squats on a wobble board, jousting see 1.3.7 and 4.12.1 for core.
13.19.2
-Lateral
Static Limb Stability Training.
Lateral Walks with a band around the ankles.
Lateral Bounding with a hold.
Lateral Bounding with no hold
Lateral Bounding on the negative angle board w/hold.
Lateral Bounding on the negative angle board w/ no hold.
Lateral bounds with partner.
Lateral hops on-off a 4" to 12" box
-Forward
Forward zigzag bounding with a hold.
Forward zigzag bounding without a hold
Forward zigzag bounding on the negative angle board w/hold.
Forward zigzag bounding on the negative angle board.
Forward zigzag hops with a hold
Forward zigzag hops without a hold
-Backward (For backward movement training good rotation in the hip is needed).
Step off of a 4" to 12" forward box step on one leg and explode back up on to the box
13.19.3 Have them perform a skill with an added degree of difficulty or by assistance for speed. Take
them out of their normal environment. Examples include, doing slides in the sand, slides with an
Olympic bar on the shoulders, defensive slides up and down a hillside. Sports specific movement
patterns with a cord for resistance, or up and down a small hill.
13.19.4 Hand/Eye coordination: speed bag, ping pong, martial arts, and juggling.
13.19.5 Foot quickness: bar step, stick drills (can be done with ankle weights), stair drill.
13.19.6 Reaction drills: tennis ball drills, blind defense, crab wave, 4-way reaction drill, 1/4 turns,
figure-8.
13.20 Basketball and Football Specific Conditioning

13.20.1 Basketball and Football circuit, short speed, dumbbell circuit, suicides, repeat hills.
13.20.2 Sports specific movement patterns with a cord for resistance, or up and down a small hill;
CARLO VITTORI'S SPEED CONTINUUM

Figure 13.1
EXPLOSIVE FORCE
Squats
Olympic Lifts
Short Jumps
Resisted Sprints
Short Sprints REACTIVE FORCE & ELASTIC FORCE
Running Mechanics
Flexibility
Variable Speed Runs
Reactive Resisted Jumps
Box & Hurdle Jumps
Bounding (Long Jumps)
Running Mechanics
10 M 20 M 30 M 40 M 50 M 60 M 70 M 80 M+
SPEED NORMS
40YD DASH 40YD DASH 20 METERS DASH 40YDS DASH
THESE TIMES ARE THESE TIMES ARE THESE TIMES ARE THESE TIMES ARE
ELECTRONIC TIMES ELECTRONIC TIMES ELECTRONIC TIMES. ELECTRONIC TIMES.
SELF START SELF START SELF START SELF START
5 3.25 O&D LINE

5.6 SEC – 5.1 SEC 5.0 SEC - 4.60 SEC 4 3.05 5.1-5.6
3 2.95
2 2.90 LB, TE,& RB
1 2.85 4.5 - 4.8
WR DBS
4.3. - 4.6
20 METER SPRINT 20 METER SPRINT

3.4 - 3.0 3.3 - 2.9
ADD .24 FOR ADD .24 FOR
ELECTRONIC TIMES ELECTRONIC TIMES

TABLE 13.2
SPECIFIC WEEKLY VOLUME GUIDELINES FOR SPEED CYCLE
Speed Extra time for 75-100 Reps 50-100 Reps 50-150 500-1500 Yds
Emphasized recovery due to 50% 50% Med/High Int
the intensity of the
work 70% to 80%+ of 70% to 80%+ of Specific*** Specific***
Stab Max Max
1 ½ to 3 1 to 2 hrs 1 to 2 hrs ½ to 1 hrs 3 to 5 hrs
PHASE ONE SPEED TRAINING CYCLE

Emphasized
Capacity 25-50 Reps Tempo 25-50 Reps Tempo 25-50 Reps
Med Int 200-400 Med/High Int 200-400 Medium Int
Speed 200-400 Yds Speed 200-300 Yds Speed 200-400 Yds
Strength/Speed Strength/Speed Strength/Speed

15-20 reps 20-30 reps 15-20 reps
Strength 2-3weeks Strength 2-3weeks Strength 2-3weeks

20-25 reps 25 40 reps 20-25 reps

WEDNESDAY'S SPEED AND SPEED STRENGTH CAN BE OF A SPECIFIC NATURE OF THE
SPORT.
SPEED CYCLE FOR AN ADVANCED ATHLETE
Emphasized
Speed Speed/Strength Med/Ball Speed/Strength Med/Ball Speed/Strength
Strength 25-50 Reps 200-400 25-Reps 200-400 25-50 Reps
Medium/High Int. Medium/High /Medium/High Int.
Tempo Int. Tempo
Speed 200-500 Yds 1000 Yds 1000 Yds Speed 200-500 Yds
Speed 200-500
Strength/Speed Yds Strength/Speed
15-20reps 15-20 reps
Core/Stab
Strength 15-20 reps Strength/Speed Strength 15 20 reps
15-20 reps
Core/Stab
Strength
15–30 reps
2 ½ hrs 1 to 2 hrs 2 hrs 1 to 2 hrs 2 ½ hrs

SPEED
VERY EASY TO OVER TRAIN WITH
SPEED EMPHASIS.

Strength USE ANY OF THE PREVIOUS METHODS
High Intensity Small Volume
Strength/ USE ANY OF THE PREVIOUS METHODS

Speed
High Intensity Small Volume
Speed/ Small Volume Medium To High Intensity

Strength Hurdle Jumps
Single Leg Run
Bounds
In-Depth Jumps
Speed 1-2 Assisted Sprints 1-2 Un Assisted Sprints
Acceleration
And Flying Sprints
Specific
Speed Sport Speed Endurance & Movement Patterns
M/W/F
SpSt/Speed/Str.Spd/Str.
2 Hrs. Per Day
Tue/Thurs. Tempo/Stab 45 Min Per Day

14. SPECIFIC TRAINING PROGRAM FOR POWER FORWARD AND CENTER
TABLE 14.1
VOLUME AND TRAINING TIME GUIDELINES FOR CENTERS AND FORWARD PER WEEK BASED
ON WHAT COMPONENTS ARE BEING EMPHASIZED IN A TRAINING CYCLE.
Components Emphasized Emphasized Emphasized Emphasized Emphasized

Work Capacity Strength Strength Speed Speed Strength Speed
Work Med/Ball Med/Ball Med/Ball Extra time for Not Relevant
Capacity & 600-1200 400-600 200-600 recovery due to For the Sport
Recovery the intensity of the
Tempo Tempo Tempo work
2000-3600 Yds 1000-2000 Yds 1000-2000 Yds
Stab/Rehab Stab/Rehab Stab/Rehab
2 to 4 hrs. 1 to 2 hrs 1 ½ to 2 hrs 1 ½ to 2 hrs

Strength Body Wt Circuit 100-275 Reps 100-200 Reps 100-150 Reps Not Relevant
Complex (80%) (70%) (60%) For the Sport
150-175 Reps .
(80%) Strength
Advance Athlete
1 to 2 hrs 3 to 5 hrs 2 to 3 hrs 1 to 2 ½ hrs

Strength 50-70 Reps (20%) 50-75 Reps 50-125 Reps 50-100 Reps Not Relevant
Speed Olympic Lift* (20%) (30%) (40%) For the Sport
Advance Athlete
½ to 1 hr 1 to 2 hrs 2 to 3 hrs 1 to 2 ½ hrs

Speed 200-300 Reps 150-200 Reps 100-200 75-120 (H 40) Not Relevant
Strength Preparatory/Low Low Int Low-Med Int Med-High Int For the Sport
Int.
***Specific ***Specific
½ to 1 hr 1 hr 1 to 1 ½ hrs 1 to 1 ½ hrs
Speed 200-Yds 200-300 Yds 300-400 Yds 400-500 Yds Not Relevant
For the Sport
***Specific
½ to 1 hr 1 to 1 ½ hrs 1 to 1 ½ hrs 1 to 2 hrs
Jumps should be low to medium intensity depending on age, body weight and injury history. Important factor
regarding jumping is the amount of playing they do in the off-season. Strength and Strength speed will have the
biggest impact on this position performance. ***Specific exercises only apply to the well-prepared athlete and
should not detract from the main emphasis
PLANNING
14.1 For this position, maximum strength and static strength are very important. Playing in the post requires the
athlete to establish position and maintain position against large external resistance, his opponent. Without
these qualities, they cannot perform the above tasks. Because most of their movements take place close to
the basket and require only a few steps, starting strength and explosive strength also must be trained. They
rarely lead the fast break (unless you have a Horace Grant), so the ability to accelerate over a short distance
is all that is necessary. Most of their jumping is done off of two feet. Some concerns when training these
athletes are: body proportion, limb length, inactive feet, poor posture, and the inability to stabilize and
support weight effectively due to long levers. All of the above must be taken into consideration when
planning a training program for the power forwards and centers.
TESTING
14.2 Body proportion (such as long legs with a short torso or short arms and small hands) limb length, squat
mechanics, back problem, stability, in-active feet, support structure, and jumping mechanics.
WORK CAPACITY
14.3 Posture.
14.3.1 Developing core strength with medicine balls, stability exercises, and abdominal progressions.
14.3.2 Upper back posture, special lat pull-downs, pull-ups, and scapular stabilization.
STRENGTH
MAXIMUM/RELATIVE/ECCENTRIC/STATIC
14.4 Squats, slow pulls, pulls with pause.

14.4.1 Volume most important.
14.4.2 Holding positions and supporting weight.
STRENGTH
SPECIFIC
14.5 Contact drills.
14.5.1 Bag drill holding position, beam pass & catch, shuffle and punch, tubing slide, bar slide, bag drill
with eyes closed holding position, and jousting trying to hold position.
STRENGTH SPEED
EXPLOSIVE
14.6 Cleans, push press, combinations, 3 position clean, push press with pause, or snatch.
14.6.1 Lift from the blocks.
SPEED STRENGTH
STARTING/ELASTIC/REACTIVE
14.7 Jump ups, standing long jumps up stairs, squat jumps, ankle jumps. Skip bounds, power toe raise, wave
squat, static weighted squat jumps, repeat jumps, contrasting jumps, standing long jumps, hurdle long
jumps over 6"-12" hurdle, hurdle jumps over 12"-24" hurdles, on-off 8"-16" box, box to box 8"-16", for
more jumps see section 12.
SPEED STRENGTH
SPECIFIC
14.8 Medicine ball: backboard touches, static stuff, counter movement stuff, 180 & 360 stuff, in-depth stuff.
Multiple vertical jumps, rebound drills: blind & scramble up.
SPEED
ACCELERATION
14.9 Observe posture, active foot, ankling, shoe-less running (to develop strength & increase the proprioception
of the foot), cumulative effect of all types of strength work, and speed strength.
SPEED
SPECIFIC
14.10 X drill, 1/4 turns with ball, bar step, sticks, stairs, speed bag, basketball circuit, slide board, and short
shuttle.
BASKETBALL
[SPEED]
1. Accelerations
Fast-break Defensive Quickness

Penetration Change of Direction
_____________________________________
[STRENGTH SPEED]
[SPEED STRENGTH]
Rebounding Rebounding All Repeat Jumps

Shot Blocking Shot Blocking & Jumps With A
Dunking Dunking Step
First Step First Step
____________________________________________________
[STRENGTH]
Establishing Position Deceleration Positions

Fight Through Picks (Stopping) (Holding)
_________________________________________________________________
[WORK CAPACITY]
1. Rehabilitation Composition 3. Joint Mobility
Injury Specific Career Longevity Reduce Chance of Injury

Rebounding & Positioning Reduce Chance of Injury Recovery
______________________________________________________________________________
Qualities must be developed sequentially. Under developed base work capacity qualities can inhibit the
development of athletic strength, power, and speed. I.E. poor core strength affects lifting posture and the ability to
support loads needed to develop strength. All the physical qualities are insuperably linked and cannot be
considered as independent of each other. Human performance depends on the correct "blend" of physical abilities.
BASKETBALL 4 & 5
Work Capacity Strength Strength/Speed Speed/Strength
Progress to Strength When They Pass Progress to Strength/Speed When Progress to Speed/Strength When Their Speed Should be at a high level
4 Out Of 5 of Work Capacity Norms They Pass 3 Out Of 4 of Strength They Pass 4 Out Of 5 of Strength When They Pass 3 Out Of 4 of Speed
And 1 of 4 Passed Must Be Level 1 Norms And 1 of 3 Passed Must Be Speed Norms And 1 of 4 Passed Must Strength Norms. Volume Of Strength
Stabilization w. Correct Problems Level 2 Stabilization. Volume Of Be Level 3 Stabilization. Volume Of 60% Olympic Lifts 40% To 50%
Posture, Flexibility Etc. Strength 80% & Olympic Lifts Strength 60 To 70% Olympic Lifts
20%. 40%.
Work Cap. Med Ball, Tempo, Mobility & Med Ball, Tempo, Mobility & Med Ball, Tempo, Mobility & Med Ball, Tempo, Mobility &
Stabilization Stabilization Stabilization Stabilization
Strength Body wt. Cit. Complex Front Squats Back Squat Yuri Pulls Lunges 2 pulls 10-20K+
Tubing Bar Slides Pulls: Mid Thigh RDL'S Snatch or Military Press Single Leg Squat. Reduce Volume Then 2 Lift
Sled Walks RDLs Clean Grip Pulls: Blocks Of Pulls. Pulls Or 2 Lift Then
Squat Chek Press Below Knee. Part Of Olympic Add 10-20K Do 2
Chek Press Lift Pulls
Strength/ Advanced Athlete Olympic Lift Olympic Lift Olympic Lift Olympic Lift Push Jerk Wave Loading
Speed Would Do Some Mid thigh. Combo. Combo/ Just Blocks Mid shin. 70-80-90%
Olympic Hang Below Knee Below Knee. Push If Technique
Movements Press Other Good
Olympic Lift Mid
Thigh.
Speed/ Jump Rope Ankling Jump Ups Static Squat Loaded Squat Med Ball Stuff Perdue Drill. In Depth Stuff
Strength Ankle Jumps Static Squat Jumps. W/COUNTER Jumps Loaded Jumps 10% BW Med Ball Back Negative Lateral Skater Bounds
MOVE 10% to 30%.). Standing LJ (Up Board Touches Bounds.
Skip Bounds 30% BW Stairs Lateral Bounds
Wave Squats On/Off/Box
Lateral Bounds
W/Hold.
Speed Walking Toe Up A Skip (Mach) A Run Med Ball Starts 10 & 20-Meters 2 10 & 20 Meters 1 Ins/Outs
Acceleration
Acceleration Wall March Butt Kicks Explosive Med 10 & 20 Meter W/Sled Or Hill & W/Sled Or Hill In 10 Meters
Complex
And Specific A March Wall Run Ball Throws Sprints 1 Unloaded Use Lighter Sled Out 10 Meters
Basketball Circuit
Speed Technical Build Resisted 5 M. Or Lower Hill 2 In 10 Meters
(First 2 Wk Wed.
Ups. Jog Burst Unloaded Last 2 Wk Mon. &
Running A (Adv) Fri.)
M/W/F M/W/F M/Thurs. M/Thurs. M/Thurs. M/Thurs. M/Thurs. M/F
Spst/Sp/St/Stab Spst/Sp/Str/Stab
Spst/Sp/StSpd/St Spst/Sp/StSpd/St Spst/Sp/StSpd/St Spst/Sp/StSpd/St Spst/Sp/StSpd/St Spst/Sp/StSpd/St
Core 2Hrs. Per Core 2Hrs. Per Day
2Hrs. Per Day 2Hrs. Per Day 2Hrs. Per Day 2Hrs. Per Day 2Hrs. Per Day 2Hrs. Per Day
Day Tue/Thurs.-
Tue/Fri Tue/Fri Tue/Fri Tue/Fri Tue/Fri Tue/Thurs
Tue/Thurs. Work Cap StSpd/St/ Lat StSpd/St/Lat StSpd/St/Lat StSpd/St/Lat StSpd/St/ Lat StSpd/St /Lat
Work Cap 1Hrs. Per Day
Sp/Stab 2Hrs. Sp/Stab 2Hrs. Per Sp/Stab 2Hrs. Per Sp/Stab 2Hrs. Per Sp/Stab 2Hrs. Per Sp/Stab 2Hrs. Per
1Hrs. Per Day Per Day Day Day Day Day Day
Wed- Work Cap Wed- Work Cap Wed- Work Cap Wed- Work Cap Wed- Work Cap Wed Work Cap
1 Hrs. Per Day. 1 Hrs. Per Day. 1 Hrs. Per Day. 1 Hrs. Per Day. 1 Hrs. Per Day. 1Hrs. Per Day
TEACH POWER SNATCH OR POWER CLEAN FIRST DEPENDING ON THE ATHLETES ABILITY. YOU CARRY OVER VARIOUS EXERCISES FROM PREVIOUS
CYCLES AS NEEDED. IT MAY TAKE SEVERAL YEARS FOR AN ATHLETE TO PROGRESS THROUGH THESE VARIOUS PHASES OF TRAINING
15. TRAINING THE SMALL FORWARD
PLANNING
15.1 These athletes are hybrids so they need the strength and explosive strength of a Power Forward because
Small Forwards must be able to post up on offense and play post defense. They also need speed and agility
of a guard to lead the fast break and defend against it. Based on the above statement either train the Small
Forward like a Power Forward or guard depending on their style of play and there deficiency.
See section 14 and 16.
16. TRAINING THE SMALL FORWARD & GUARDS
TABLE 16.1
VOLUME AND TRAINING TIME GUIDELINES FOR GUARDS PER WEEK BASED ON WHAT
COMPONENTS ARE BEING EMPHASIZED IN A TRAINING CYCLE.

Work Med/Ball Med/Ball Med/Ball Extra time for Not Relevant
Capacity & 800-1600 400-600 200-600 recovery due to For the Sport
Recovery the intensity of the
Tempo Tempo Tempo work
3200-4400 Yds 1000-2400 Yds 1000-2000 Yds
2 to 4 hrs. 1 to 2 hrs 1 ½ to 2 hrs 1 ½ to 2 hrs

Strength Body Wt Circuit 150-250 Reps 100-175 Reps 75-125 Reps Not Relevant
Complex (80%) (60%-70%) (60%) For the Sport
150-175 Reps St
(80%)
Advanced Athlete
1 to 2 hrs
1 to 2 hrs 3 to 5 hrs 2 to 3 hrs
Strength 50-70Reps (20%) 50-75 Reps 50-125 Reps 50-100 Reps Not Relevant
Speed (20%) (30%-40%) (40%) For the Sport
Olympic Lift
Advanced Athlete
½ to 1 hr 1 to 2 hrs 2 to 2 ½ hrs 1 to 2 hrs

Speed 200-400 Reps 200-300 Reps 100-250 100-200 (H 80) Not Relevant
Strength Preparatory/Low Low-Med Int Low-Med Int Med-High Int For the Sport
Int.
Speed 200-300 Yds 200-400 Yds 300-500 Yds 400-800 Yds Not Relevant
For the Sport
***Specific
½ to 1 hr 1 to 1 ½ hrs 1 to 1 ½ hrs 1 ¼ to 2 ½ hrs

Strength speed and speed strength will have the biggest impact on this position performance.
***Specific exercises only apply to the well-prepared athlete and should not detract from the main emphasis
PLANNING
16.1 These athletes are generally leaner, quicker and more explosive. Small forwards and guards typically lead
and defend the fast break. They jump off of one leg more frequently and with greater velocity because they
may be moving towards the basket from a distance of l0 yards or greater. This adds to greater forces and
stress upon the body on takeoff and landing. Rotational exercises should be included because many of
them shoot turn around jumpers and are acrobatic around the basket. One mistake in planning a program
for the small forward and guards is not building enough relative strength early in their careers. The reason
for this is that later in their careers their success will become more dependent upon relative strength and
explosive strength as the elastic quality diminishes with age. These athletes’ training programs will have a
higher volume of jumps off of one leg, more sprinting, and defensive sliding drills. Because of this, you
must strengthen their groin and do more lateral change of direction work. In terms of their weight training,
after establishing a basic strength base they need to do more single leg squatting. I prefer power snatches to
power cleans because the snatch has a greater speed component due to the higher velocities involved in the
lift.
TESTING
16.2 Lateral change of direction, 20m acceleration, 360 degree jumps, 360-degree jump land and run, and body
proportions.
WORK CAPACITY
16.3 Anaerobic capacity and groin strength.
STRENGTH
16.4 80% Eccentric squats, single leg squats, lunges, walking lunges, and pulls.
STRENGTH
SPECIFIC
16.5 Tubing slides, hills, retreat hill slides, turbo ramp, and slide board.
STRENGTH SPEED
EXPLOSIVE
16.6 Power snatch, clean grip power snatch, exploding step-ups, and single leg jump ups.
SPEED STRENGTH
16.7 See section 12 elastic/reactive jumps for improving ground contact time of repeat vertical jump.
SPEED STRENGTH
SPECIFIC
16.8 Jump ups with med ball, 180-degree jump ups with med ball, and 180 degree jumps with dumbbell in hand,
180 degree in depth jumps.
SPEED
ACCELERATION
16.9 Higher volumes and more speed endurance should be emphasized.
SPEED
SPECIFIC
16.10 Defensive slides with tubing, hill slides, lateral bounds, lateral hops, zigzag bounds forward and backward,
and zig zag hops. Lateral hops off of a 6" to 12" box and backward hops off of a 6" to 12" box and
speedbag. Shuffle over sticks spaced 12 to 16 inches apart with light ankle weights (never run with ankle
weights).
BASKETBALL 1, 2 & 3
Progress to Strength When They Progress to Strength/Speed When Progress to Speed/Strength When Their Speed Should be at a high level
Pass 4 Out Of 5 of Work Capacity They Pass 3 Out Of 4 of Strength They Pass 4 Out Of 5 of Strength When They Pass 4 Out Of 5 of Speed
Norms And 1 of 4 Passed Must Be Norms And 1 of 3 Passed Must Be Speed Norms And 1 of 4 Passed Must Strength Norms. Volume Of Strength
Level 1 Stabilization Correct Level 2 Stabilization.. Volume Of Be Level 3 Stabilization. Volume Of 60% To 5O% Olympic Lifts 5O% To
Problems Posture, Flexibility Etc. Strength 80% & Olympic Lifts 20%. Strength 70% To 60% Olympic Lifts 40%
40% To 30%
Strength Bwt. Cit. Complex Front Squats Back Squat Yuri Pulls Pulls From The Lunges 2 pulls 10-20K+
Pulls: Mid Thigh RDL'S Clean or Military Press Single Leg Squat Floor Reduce Volume Then 2 Lift
RDLs Snatch Grip. Pulls: Blocks Of Pulls. Pulls Or 2 Lift Then
Squat Chek Press Below Knee. Part Of Olympic Add 10-20K Do 2
Chek Press Lift Pulls
Strength/ Advanced Athlete Olympic Lift Olympic Lift Olympic Lift Olympic Lift Push Jerk
Speed Would Do Some Mid thigh. Combo. Combo/ Just Blocks Mid shin.
Olympic Hang Below Knee Below Knee. Front Squat to
Movements Push Press. Push Press.
Other Olympic
Lift Mid Thigh.
Speed/ Jump Rope Ankling Static Squat Loaded Squat Tuck Jumps Hurdle Long Hurdle Jumps In Depth Stuff (3
Strength Jump Static Ups C M Jump Ups. Jumps Loaded Jumps 10% To Box to Box Jumps Over 9" to
Med Ball Back Man)
Ankle Jumps Skip Bounds 10% to 30%. 30% BW Repeat Long 12" Hurdles Or
Board Touches (3' Perdue Drill
Tubing Bar Slides Standing LJ (Up On/Off/Box Jumps Cones. Med Ball
Man) Single Leg Run
Stairs). Wave Squats Lateral Bounds Stuff ( 3' Man)
Skater Bounds
Lateral Bounds Negative Lateral
Low Hops In
W/Hold. Bounds. Place.
Speed Walking Toe Up Butt Kicks A Run Med Ball Starts. 10-20-30 Meters 2 10-20-30 Meters 1
Ins/Outs Acceleration
Acceleration Wall March Wall Runs Explosive Med 10 & 20 Meters W/Sled & Or Hill W/Sled or Hill &
In 15 Meters Complex
And Specific A March A Skip Technical Build Ball Throws Sprints 1 Unloaded Use Lighter Sled
Out 15 Meters Basketball Circuit
Speed (Mach) Ups. Resisted 5 M. Or Lower Hill 2
In 15 Meters (First 2 Wk Wed.
Jog Burst Unloaded May Use Wt Belt Last 2 Wk M &
Running A (Adv) For Reactive Fri).
Spst/Sp/Str/Stab Spst/Sp/Str/Stab Spst/Sp/StSpd/St Spst/Sp/StSpd/St Spst/Sp/StSpd/St Spst/Sp/StSpd/St Spst/Sp/StSpd/St Spst/Sp/StSpd/St
Core 2Hrs. Per Core 2Hrs. Per 2Hrs. Per Day 2Hrs. Per Day 2Hrs. Per Day 2Hrs. Per Day 2Hrs. Per Day 2 Hrs. Per Day
Day Day Tue/Fri Tue/Fri Tue/Fri Tue/Fri Tue/Fri Wed
Tue/Thurs. Tue/Thurs.- StSpd/St/ Lat StSpd/St/Lat StSpd/St/Lat StSpd/St/Lat StSpd/St/ Lat StSpd/St /BB Cit
Work Cap Work Cap Sp/Stab 2Hrs. Per Sp/Stab 2Hrs. Per Sp/Stab 2Hrs. Per Sp/Stab 2Hrs. Per Sp/Stab 2Hrs. Per 2 Hrs. Per Day
1Hrs. Per Day 1Hrs. Per Day Day Day Day Day Day Tue/Thurs.
Wed- Work Cap Wed- Work Cap Wed- Work Cap Wed- Work Cap Wed- Work Cap Work Cap 45 Min
1 Hrs. Per Day. 1 Hrs. Per Day. 1 Hrs. Per Day. 1 Hrs. Per Day. 1 Hrs. Per Day. Per Day
CYCLES AS NEEDED. IT MAY TAKE SEVERAL YEARS FOR AN ATHLETE TO PROGRESS THROUGH THESE VARIOUS PHASES OF TRAINING
THE FOOTBALL SECTION
Football planning may look very similar to Basketball but there are some subtle differences between them. The
differences in Football include, the need for more muscle, the use of more horizontal jumps, sprinting distance of 20
Yds vs. 40 Yds and some injury prevention issues i.e. neck. Inseason the basic difference is the number of games.
Football players are also shorter which allows you to do more Olympic lifting from below the knee. This is also
important because some positions in Football require a similar stance. Football players must either block or tackle
which is very similar to pulling the bar from below the knee. Pulling from below the knee emphases the proper
technique of blocking and tackling, back straight and legs bent and prepares the athlete to bear load in that position.
To prepare the body for the stress of two-day practices the athlete should start two a day session 5 weeks
before the start of practice. Week–1 Monday & Friday, Week-2 Monday, Wednesday & Friday, Week-3
Monday, Tuesday, Thursday & Friday and Week-4 Monday, & Wednesday. This of great importance for:
DB's, LB's, Receiver's and Running Backs. Today's athletes are bigger and fast so overtraining will
accumulate quicker.
FOOTBALL
[SPEED]
1. Accelerations 2. Absolute
Pass Rush Deep Routes
Pursuit Special Team
2 Min Drill/No Huddle
[STRENGTH SPEED]
[SPEED STRENGTH]

Coming Off First 10 Yds Kick & Pass
The Ball Blocking/Tackling Coverage
[STRENGTH]

Establishing Position Deceleration Holding Proper
Re-initiates Drive Change Direction Blocking/Tackling
Posture
[WORK CAPACITY]
1. Rehablitation 2. Body Composition 3. Joint Mobility

Work Ethic Reduce Chance of Injury
Career Longevity Speed
4. Strength Endurance 5. Core Strength/Stability 6.Aerobic

2nd Half Strength Reduce Chance of Injury Recovery
Long Series All Aspect of the Game Preparation
17. TRAINING THE FOOTBALL LINEMEN
TABLE 17.1
VOLUME AND TRAINING TIME GUIDELINES FOR OFFENSE & DEFENSIVES LINEMEN PER
WEEK BASED ON WHAT COMPONENTS ARE BEING EMPHASIZED IN A TRAINING CYCLE.

Work Med/Ball Med/Ball Med/Ball Extra time for Extra time for
Capacity & 600-1200 400-600 200-400 recovery due to recovery due to
Recovery the intensity of the the intensity of
Tempo Tempo Tempo work the work
2000-3600 Yds 1000-2000 Yds 1000-2000 Yds
2 to 4 hrs. 1 to 2 hrs 1 ½ to 2 hrs 1 ½ to 2 hrs 1 ½ to 2 hrs

Strength Body Wt Circuit 150-300 Reps 150-200 Reps 100-150 Reps 75-150 Reps**
Complex (80%) (70%) (65%) (60%)
150-175 Reps
(80%) Strength
Advance Athlete
1 to 2 hrs 3 to 5 hrs 2 to 3 hrs 1 to 2 ½ hrs 1 to 2 hrs

Strength 50-70 Reps (20%) 50-100 Reps 75-150 Reps 50-150 Reps 50-125 Reps
Speed Olympic Lift* (20%) (30%) (35%) (40%)
Advance Athlete
½ to 1 hr 1 to 2 hrs 2 to 3 hrs 1 to 2 ½ hrs 1 to 2 hrs

Speed 200-300 Reps 150-200 Reps 100-200 75-120 (H 40) 50-100 (H 30)
Strength Preparatory/Low Low Int Low-Med Int Med-High Int Med-High Int
Int.
***Specific ***Specific ***Specific
1/2 to 1 hr
Speed 200-Yds 200-300 Yds 300-400 Yds 400-500 Yds 500-700 Yds
½ to 1 hr 1 to 1 ½ hrs 1 to 1 ½ hrs 1 to1 ½ hrs 1 ½ to 2 hrs
Jumps should be low to medium intensity depending on age, body weight and injury history. Speed strength &
speed cycle not relevant to linemen except in the following situation. High school age linemen who may play
both way or play linebacker, or special teams which requires the ability to sprint over 20 Yds can do high intensity
jumps if prepared, but you still must consider age, body weight and injury history. Offensive line beyond high
school shouldn't sprint more then 30 Yds unless they play special teams. ***Specific exercises only apply to the
well-prepared athlete and should not detract from the main emphasis
PLANNING
17.1 For these athletes, maximum strength and strength speed are the dominant qualities which determine the
performance of the offensive/defensive linemen. These athletes must maintain balance and leverage against
huge external forces. Hip/leg and trunk strength provides the stable base and ability to deliver or receive a
blow on the interior line. Since maximum strength is a dominant quality, physical size can also be an
essential quality for this athlete. Hypertrophy plays a greater role in their preparation than any other player
on the field. Physical size serves to improve the potential for absolute strength and anchors the athlete's
base improving leverage. Like any other athlete, the linemen should try to improve muscle mass in a
functional way that will enhance athletic ability and improve performance. We have had great success
using complex multi-joint movements that require a higher degree of active muscle mass than can be
achieved using isolation exercises and bodybuilding methodologies. Olympic lift combinations, and wide
variations of squats, pulls, and presses done in the 5-8 repetition range with reduced rest between sets (1-2
minutes), are highly efficient. The Olympic combinations (See 5.11 & 11.6.1) are an especially effective
means as they not only increase muscle mass, but simultaneously improve the lineman’s work capacity,
explosive strength, balance, coordination, and speed. The linemen also need high levels of explosive
strength to support the ability to come off the ball, deliver a blow, and accelerate in short distances. The
jumping and speed work done by these athletes should reflect these needs. Short jumps, weighted jumps,
and explosive lifts done from blocks or a static start are all important to the linemen. Speed work is mainly
done for shorter distances as the linemen usually accelerate no more than 10-20 yards, and most often even
shorter distances, usually under 10 yards. Especially important for all football players is the importance of
having great trunk strength. It is the link between the upper and lower body and insures an efficient transfer
of force from the power generated by the hips/legs through the trunk to the upper body, where contact with
the opposing player takes place. The importance in terms of injury prevention and performance are
enormous. Changes of direction occur in very small spaces. Foot quickness, balance, and the ability to
explode or accelerate in a very short distance are critical to the linemen.
TESTING
17.2 Body proportion (such as long legs with a short torso or short arms), limb length, squat mechanics, back
problems, abdominal test, back test, flexibility, poor posture, standing long jump, and 20 yd dash.
WORK CAPACITY
17.3 Posture.
17.3.1 Developing core strength with medicine balls, back exercises, and abdominal progressions.
17.3.2 Must develop mobility in the hips so they can squat for leg strength and bend their knees in a good
hitting position, while maintaining proper spinal alignment. Often the shoulder is imbalanced with
football players leading to joint problems. An over emphasis of bench press can lead to imbalance.
17.3.3 Med ball tempo, tempo plus, and strength complex 2, lessen impact on joints and reduce body fat.
STRENGTH
17.4 Squats, pulls, and presses. Some pulls should be done from off the floor or close to it because that is the
position from which they play. Pulls with a pause develop the static strength needed to maintain the proper
body alignment when making contact.
17.4.1 High volume is needed to increase mass.
STRENGTH
SPECIFIC
17.5 Offensive linemen: bar shuffle and punch, tubing slide, bar slide, med ball shuffle, dumbbell pass set,
standing bar twist, good mornings, sled walks, and jousting exercise. Defensive linemen: bag fight, single
arm pull, and walking plate twist.
STRENGTH SPEED
EXPLOSIVE
17.6 Cleans are more important because they require a higher degree of strength, push press with pause, front
squat to push press, and combinations for mass and reducing body fat for those who are too fat.
17.6.1 Lift from floor. See Section 12, Table 12.1 for explosive jumps for improving starting acceleration at
a single response vertical and horizontal movement.
SPEED STRENGTH
17.7 Contrasting jumps, 6" to 12" hurdle long jumps; on-off 8" to 15" box, double leg zig-zag jumps (good to
protect knee from injury, Bosco).
SPEED STRENGTH
SPECIFIC
17.8 Medicine ball: explosive over the back and chest pass into a 5-yd run. In depth jump block or acceleration
and lateral bounds with hold.
SPEED
ACCELERATION
17.9 Car push, sled push, resisted sprints, start drills, contrast training, and complex training.
SPEED
SPECIFIC
17.10 ¼ eagles, sled push, bar step, sticks, stairs, speed bag, ¼ drill, slide board, and short shuttles. Any short
distance agility drills.
FOOTBALL OFFENSIVE AND DEFENSIVE LINE
Norms And 1 of 4 Passed Must Be Norms And 1 of 3 Passed Must Be Speed Norms And 1 of 4 Passed Must Strength Norms. The reason For 3
Level 1 Stabilization. Correct Level 2 Stabilization. Volume Of Be Level 3 Stabilization. Volume Of Instead Of 4. Reactive Strength Not
Problems Posture, Flexibility Etc Strength 80% & Olympic Lifts 20%. Strength 70% Olympic Lifts 40% Important For Linemen Volume Of
Strength 60% Olympic Lifts 40%
Strength Body wt. Cit. Complex Front Squats Back Squats Yuri Pulls Pulls: From The Reduce Volume 2 pulls 10-20K+
Sled Walks Pulls Mid Thigh RDL'S Clean or Military Press Single Leg Squats Floor or lowest Of Pulls. Pulls Then 2 Lift
Tubing Bar Slides Dumbbell Split Snatch Grip. Pulls: Blocks position they do Part Of Olympic Or 2 Lift Then
Squats. Press Below Knee. technically correct Lift Add 10-20K Do 2
Pulls
Strength/ Olympic Lift Olympic Lift Olympic Lift Olympic Lift Olympic Lift Split Jerk
Speed Mid thigh. Combo. Combo/Just Blocks Mid shin. From Floor.
Below Knee. Front Squat to Push Jerk Wave Loading
Push Press Other Push Press. 70-80-90%
Olympic Lift Mid
Thigh.
Speed/ Jump Rope Ankling Static Squat Loaded Squat Standing LJ (Up Standing LJ Negative Lateral Low Hops In
Strength Ankle Jumps Static Jump Ups Jumps Loaded Jump 10% to 20% Stairs). Lateral Bounds Bounds. Place.
Tubing Bar 10% to 30%. BW. On/Off/Box Skater Bounds
Slides C M Jump Ups Wave Squats Lateral Bounds
Skip Bounds W/Hold.
Speed Walking Toe Up A Skip (Mach) A Run Med Ball Starts 10, 20, 30-Yds 2 10, 20 & 30 Yds 1
Acceleration M & Fri
Acceleration Wall March Butt Kicks Explosive Med 10-20 Yds 3 to 5 W/Sled or Hill 1 W/Sled Or Hill,
Complex Football Circuit
And Specific A March Wall Run Ball Throws. Each Sprints Unloaded Loaded Squat
Us Lighter Sled
Speed Technical Build Partner Resisted Jumps or Olympic Wed
Or Lower 2
Ups 10 – 20 Yds. Starts 5 Yds. lift, 2x10, 3 Long Aceleration
Unloaded
Jumps 2x3,1 x 10,
20 & 30 Yds
Sprints. Do 3 sets
Spst/Sp/St/Stab Spst/Sp/Str/Stab Spst/Sp/StSpd/St Spst/Sp/StSpd/St Spst/Sp/StSpd/St Spst/Sp/StSpd/St Spst/Sp/StSpd/St Spst/Sp/StSpd/St
Core 2Hrs. Per Core 2Hrs. Per 2Hrs. Per Day 2Hrs. Per Day 2Hrs. Per Day 2Hrs. Per Day 2Hrs. Per Day 2Hrs. Per Day
Day Day Tue/Fri Tue/Fri Tue/Fri Tue/Fri Tue/Fri Tue/Thurs
Tue/Thurs. Tue/Thurs.- StSpd/St/ Lat StSpd/St/Lat StSpd/St/Lat StSpd/St/Lat StSpd/St/ Lat StSpd/St /Lat
Work Cap Work Cap Sp/Stab 2Hrs. Per Sp/Stab 2Hrs. Per Sp/Stab 2Hrs. Per Sp/Stab 2Hrs. Per Sp/Stab 2Hrs. Per Sp/Stab 2Hrs. Per
1Hrs. Per Day 1Hrs. Per Day Day Day Day Day Day Day
Wed- Work Cap Wed- Work Cap Wed- Work Cap Wed- Work Cap Wed- Work Cap Wed Work Cap
1 Hrs. Per Day. 1 Hrs. Per Day. 1 Hrs. Per Day. 1 Hrs. Per Day. 1 Hrs. Per Day. 1Hrs. Per Day
CYCLES AS NEEDED. IT MAY TAKE SEVERAL YEARS FOR AN ATHLETE TO PROGRESS THROUGH THESE VARIOUS PHASES OF TRAINING. LINEMEN WHO
ARE MORE REACTIVE AND PLAY LINEBACKER CAN USE THE PROGRAM FOR RECEIVERS, RUNNING BACKS, LINEBACKERS AND DBS. BOX HEIGHT
RECOMMEND SHOULD NOT BE EXCEEDED.
18. TRAINING THE FOOTBALL SKILL POSITIONS: QB, P, K, WR, FS, CB
TABLE 18.1
VOLUME AND TRAINING TIME GUIDELINES FOR DB'S AND RECEIVERS PER WEEK BASED ON
WHAT COMPONENTS ARE BEING EMPHASIZED IN A TRAINING CYCLE.

3200-4400 Yds 1000-2400 Yds 1000-2000 Yds

Complex (80%) (60%-70%) (60%) (50%-60%)
150-175 Reps St
(80%)
Advanced Athlete
1 to 2 hrs 3 to 5 hrs 2 to 3 hrs 1 to 2 hrs 1 to 1 ½ hrs

Strength 50-70Reps (20%) 50-100 Reps 75-125 Reps 50-100 Reps 50-100 Reps
Speed (20%) (30%-40%) (40%) (50%-60%)
Olympic Lift
Advanced Athlete
½ to 1 hr 1 to 2 hrs 2 to 2 ½ hrs 1 to 2 hrs 1 to 1 ½ hrs

Int.
1 to 1 ½ hrs ½ to 1 hr
1 to 1 ½ hrs
½ to 1 hr 1 hr
Speed 200-300 Yds 200-400 Yds 300-500 Yds 500-600 Yds 800-1200 Yds
½ to 1 hr 1 to 1 ½ hrs 1 to 1 ½ hrs 1 to 2 ½ hrs 1 to 3 hrs

Strength speed, speed strength and speed will have the biggest impact on this position performance. ***Specific
exercises only apply to the well-prepared athlete and should not detract from the main emphasis. They must have
excellent short speed endurance because of the amount Yds they run in two a day practice session. It is
imperative to monitor the amount they run during training camp or they will get over trained quickly and
injured. The faster the athlete greater the risk overtraining and injury.
PLANNING
18.1 These athletes are the thoroughbreds of the football team. They are often the most improperly trained
athletes on the field. Their training programs, especially the lifting are usually the same as the linemen and
LB, etc. For these players, speed and agility are king. These are the unique qualities that allow them to
perform their unique jobs on the field. Since speed is really the sum of all the other physical qualities in the
right proportions. Relative strength and strength speed are good for acceleration and deceleration, and
elastic-reactive strength for absolute speed. Relative strength is the most important strength quality. To
improve this quality, these players train with higher intensity and lower volumes. The object is to improve
strength in relation to body weight to improve speed ability. More than 4 weeks hypertrophy is usually
counterproductive, as these increases in muscle mass may have a negative effect on relative strength due to
an increase in body weight. The Olympic lifts will represent a higher proportion of the lifting volume, as
they simultaneously develop strength and rate of force development in the hip extensors, essential to speed.
Jumping volumes will also be highest for these athletes, and a blend of short and long jumps are needed to
develop explosive strength as well as the elastic-reactive strength necessary to sprint at high speeds. These
athletes perform at a very high level, the qualities and intensities of their contractions are correspondingly
high, and impose a high level of stress on the nervous system. For this reason, many of these athletes do
not tolerate high volumes of work, and do not respond well to this type of training. For this reason,
restoration plays an even more important role for the explosive athlete. They tend to over train when
exposed to high volumes of work, which can contribute greatly to the high incidence of pulls and strains by
these athletes. Speed work follows the same principle as the strength training. An emphasis is on quality
of work and not on quantity. Skill players need to have the ability to sprint longer distances, more often.
The distances they sprint in training will range up to 60-70 yards on occasion. Specific movements to the
position need to include high-speed changes of direction for running and covering patterns. A mistake can
be made by not training QB's like other football players. The athleticism of the position is increasing all the
time. In addition, the size and speed of other players on the field is always improving, leading to more
violent collisions, which the QB must be trained to survive.
TESTING
18.2 Lateral change of direction, 40 yd dash, vertical jump, vertical jump with step, hurdle jump with contact
time, abdominals, back flexibility (especially hip rotators), quick feet, 360 degree jumps, 360 degree jump
land and run, and body proportions.
WORK CAPACITY
18.3 The skilled positions need anaerobic capacity, hamstring and groin strength and flexibility. Must develop
mobility in the hips so they can squat for leg strength and bend their knees in a good hitting position, while
maintaining proper spinal alignment. QB's need to include more overhead medicine ball throws and
rotational throws to support the passing motion. In addition, to protect the shoulder integrity for throwing,
a good balanced shoulder program needs to be done twice a week.
STRENGTH
MAXIMUM/RELATIVE /STATIC/ECCENTRIC
18.4 Relative strength of squats, single leg squats, lunges, walking lunges, and pulls.
18.4.1 Single leg strength has a high correlation to speed and for QB's, single leg strength is important
when stepping into the throwing motion.
STRENGTH
SPECIFIC
18.5 Injury prevention: strengthen ankles on angle board, hamstring strength and flexibility, and groin slide
board.
STRENGTH SPEED
EXPLOSIVE
18.6 Power snatch and clean grip power snatch. Snatch is more important because speed of the movement and
higher correlation to vertical jumping and speed, which receivers and defense backs need.
STRENGTH
18.7 Hurdle long jumps, hurdle jumps, single leg runs, hurdle hops and bounding. See sec. 12, Table 12.1
elastic/reactive jumps for improving absolute speed.
SPEED STRENGTH
SPECIFIC
18.8 In depth catches, 180-degree jumps with dumbbell in hand, 180 degree in depth jumps, because both
positions require vertical movement with rotation. More emphasis on single leg strength for the skill
positions. Zig zag bounds and hops, (are good to protect the knee from injury, Bosco). DBS. Backward
hops, backward hops forward hops on-off 4" to 12" box (use 4" forward), split jumps in place with break,
and speedbag.
SPEED
ACCELERATION/ABSOLUTE
18.9 Observe posture, active foot, ankling, shoe-less running (to develop strength & increase the proprioception
of the foot), cumulative effect of all types of strength, strength speed work, and speed strength. Higher
volumes and more speed endurance should be emphasized, in/out sprints, flying sprint, over-speed. For
additional means See, in Speed section 13, table 13.1.
SPEED
SPECIFIC
18.10 RECEIVERS: zig-zag runs resisted and assisted. DEFENSIVE BACKS: at least 30% of speed work for
defensive back should be done back pedaling and breaking on the ball.
FOOTBALL: RUNNING BACK, LINEBACKERS RECEIVERS, AND DBS.
Work Capacity Strength Strength/Speed 1st Cycle Sp/Str & 2ed Cycle Speed
Norms And 1 of 4 Passed Must Be Norms And 1 of 3 Passed Must Be Speed Norms And 1 of 4 Passed Must Strength Norms. Volume Of Strength
Level 1 Stabilization Correct Level 2 Stabilization. Volume Of Be Level 3 Stabilization Volume Of 60% To 50% Olympic Lifts 40% to
Problems Posture, Flexibility Etc. Strength 80% & Olympic Lifts 20%. Strength 70% To 60% Olympic Lifts 50%. Second Cycle Is A Speed Cycle
40% To 30%
Strength Bwt. Cit. Complex Front Squats Back Squats Push Press Pulls: From The Reduce Volume Of Pulls. Pulls Part
Pulls Mid Thigh RDL'S Clean Military Press Yuri Pulls Floor. Of Olympic Lift. 1 Pull 10-20K+
Dumbbell Split Presses Pulls: Blocks Single Leg Squats Then 2 Lift Or 1-2 Lift Then Add 10-
Squats. Below Knee. 20K Do 2 Pulls
Strength/ Olympic Lift Olympic Lift Olympic Lift & Olympic Lift Olympic Lift Speed cycle use
Speed Mid thigh. Combo. Combo/ Just Blocks Mid shin. From Floor. volumes from
Below Knee. Push Jerk. Split Jerk Table 18.1 For
Other Olympic Guidelines
Lift Mid Thigh.
Speed/ Jump Rope C M Jump Ups Static Squat Loaded Squat Tuck Jumps Low Hops In Single Leg Run You Can Substitute
Strength Static Jump Ups Tubing Bar Slides Jumps Loaded Jump 10% To Hurdle Long Place Bounds A Speed Work With
Ankle Jumps Ankling 10% to 30%. 30% BW. Jumps Over 9" to Negative Lateral Zig Zag Bounds A Speed Complex.
Twist Jump Ups Repeat Long 12" Hurdles Or Bounds. Can use Instead Of Normal
Standing LJ (Up Jumps Cones. Hurdle Jumps Speed/Strength Speed Work
Stairs). On/Off/Box Box to Box Resisted Bounds Complex Loaded Squat Jump
Lateral Bounds Lateral Bounds 10% To 30% BW
W/Hold. 2x5-10, Hurdle
Jumps 2x5-10,
Speed Walking Toe Up Butt Kicks Explosive Med Med Ball Starts 10, 20, 30-Yds 2 10, 20, 30-40 Yds Ins/Outs Sprint 30 to 50 Yds
Acceleration Wall March A Run Ball Throws. with 10-20 Yds W/Sled Or Hill 1 1 W/Sled Lighter 15 Yds In x3x3.
And Specific A March Technical Build Partner Resisted Sprints Unloaded Sled Or Low Hill 15 Yds Out
Speed A Skip (Mach) Ups. Starts 5 Yds. Straight Leg OR W/Wt Belt 15 Yds In Football Circuit
Fast leg drill Bounds. 10# 1 Unloaded (First 2 Wk Wed.
Last 2 Wk M &
Fri).
Spst/Sp/St/Stab Spst/Sp/Str/Stab Spst/Sp/StSpd/St Spst/Sp/StSpd/St Spst/Sp/StSpd/St Spst/Sp/StSpd/St Spst/Sp/StSpd/ Spst/Sp/StSpd
Core 2Hrs. Per Core 2Hrs. Per 2Hrs. Per Day 2Hrs. Per Day 2Hrs. Per Day 2Hrs. Per Day 2Hrs. Per Day 2 Hrs. Per Day
Day Day Tue/Fri Tue/Fri Tue/Fri Tue/Fri Tue/Fri Wed
Tue/Thurs. Tue/Thurs.- StSpd/St/ Lat StSpd/St/Lat StSpd/St/Lat StSpd/St/Lat StSpd/St/ Lat StSpd/St /FB Cit
Work Cap Work Cap Sp/Stab 2Hrs. Per Sp/Stab 2Hrs. Per Sp/Stab 2Hrs. Per Sp/Stab 2Hrs. Per Sp/Stab 2Hrs. 2 Hrs. Per Day
1Hrs. Per Day l 1Hrs. Per Day Day Day Day Day Per Day Tue/Thurs. Work
Wed- Work Cap Wed- Work Cap Wed- Work Cap Wed- Work Cap Wed- Work Cap Cap 45 Min Per
1 Hrs. Per Day. 1 Hrs. Per Day. 1 Hrs. Per Day. 1 Hrs. Per Day. 1 Hrs. Per Day. Day
TEACH POWER SNATCH OR POWER CLEAN FIRST DEPENDING ON THE ATHLETES ABILITY. YOU CARRY OVER VARIOUS EXERCISES FROM PREVIOUS CYCLES AS NEEDED.
IT MAY TAKE SEVERAL YEARS FOR AN ATHLETE TO PROGRESS THROUGH THESE VARIOUS PHASES OF TRAINING. ATHLETE WHO ARE NOT REACTIVE MAY NOT BE ABLE
SOME OF THE REACTIVE JUMPS. IN THIS CASE REFER TO LINEMEN MODEL OR ELIMINATE THOSE JUMPS AND SUBSTITUTE LOWER LEVEL JUMPS
19. TRAINING THE FOOTBALL: LB, TE, & RB
TABLE 19.1
VOLUME AND TRAINING TIME GUIDELINES FOR LB, TE, & RB PER WEEK BASED ON WHAT
COMPONENTS ARE BEING EMPHASIZED IN A TRAINING CYCLE.

3200-4400 Yds 1000-2400 Yds 1000-2000 Yds

Complex (80%) (60%-70%) (60%) (50%-60%)
150-175 Reps St
(80%)
Advanced Athlete
1 to 2 hrs 3 to 5 hrs 2 to 3 hrs 1 to 2 hrs 1 to 1 ½ hrs

Strength 50-70Reps (20%) 50-100 Reps 75-150 Reps 50-100 Reps 50-100 Reps
Speed (20%) (30%-40%) (40%) (50%-60%)
Olympic Lift
Advanced Athlete
½ to 1 hr 1 to 2 hrs 2 to 2 ½ hrs 1 to 2 hrs 1 to 1 ½ hrs

Int.
½ to 1 hr 1 hr 1 to 1 ½ hrs 1 to 1 ½ hrs ½ to 1 hr
Speed 200-300 Yds 200-400 Yds 300-500 Yds 500-600 Yds 800-1200 Yds
½ to 1 hr 1 to 1 ½ hrs 1 to 1 ½ hrs 1 to 2 ½ hrs 1 to 3 hrs

Strength speed and speed strength will have the biggest impact on this position performance. ***Specific exercises
only apply to the well-prepared athlete and should not detract from the main emphasis
PLANNING
19.1 These athletes are hybrids between the speed of the skill positions and the strength and explosive strength
of the linemen. These athletes must maintain balance and leverage when delivering or receiving a blow like
the linemen, but also need to be able to range over much more of the field to run, cover a pattern, to pursue
or finish off a run. These players also make up a large portion of special teams, and on kick coverage need
to have the ability to accelerate for 30-50 yards like the skill player. Like the linemen, these athletes also
may have a physical size that is optimal. With any athlete where speed is important, increasing muscle
mass in a functional way will enhance athletic ability and improve performance. Use the same guidelines
for this that applies to the linemen. Use Olympic lift combinations, and wide variations of squats, pulls,
and presses done in the 5-8-repetition range with reduced rest between set (See Linemen). Explosive
strength is essential to support the ability to come off the ball at a high rate of acceleration. The jumping
and speed work done by these athletes should reflect the longer distances they must cover and include more
speed work in the 30-50 yard distance. Changes of direction can occur at higher speeds when covering or
running patterns, and also in shorter distances running the football or playing run support.
The direction of these athletes' training depends on need. An athlete in these positions whom needs
Strength Speed would follow more of a linemen's training outline. If speed were the deficient quality, then
the training would mirror the receivers and defensive back outline.
TESTING
19.2 Lateral change of direction, 40 yard dash, vertical jump, vertical jump with step, hurdle jump with contact
time, abdominals, back flexibility (especially hip rotators), quick feet, 360 degree jumps, 360 degree jump
land and run, and body proportions.
WORK CAPACITY
19.3 Posture.
19.3.1 Developing core strength with medicine balls, back exercises, and abdominal progressions.
19.3 2 Must develop mobility in the hips so they can squat for leg strength and bend their knees in a good
hitting position, while maintaining proper spinal alignment. Often the shoulder is imbalanced with
football players leading to joint problems. An over emphasis of bench press can lead to imbalance.
19.3.3 Med ball tempo, tempo plus, and strength complex 2, lessen impact on joints and reduce body fat.
STRENGTH
19.4 SEE LINEMEN, RECEIVERS, AND DEFENSE BACKS AND APPLY THE APPROPRIATE
METHOD
STRENGTH
SPECIFIC
19.5 Line backers: lateral bounds, lateral hops and lateral hops 4" to 8" box. Hill slides, zigzag bounds, forward
and zig-zag hops, shuffle over sticks spaced 12 to 16 inches apart with light ankle weights (never run with
ankle weights). LINEBACKERS: FOR ADDITIONAL METHODS SEE LINEMEN AND DEFENSE
BACKS AND APPLY THE APPROPRIATE METHOD.
Running back zig zag runs resisted and assisted RUNNING BACKS: FOR ADDITIONAL METHODS
SEE RECEIVERS APPLY THE APPROPRIATE METHOD
STRENGTH SPEED
EXPLOSIVE
19.6 Linebackers and running backs will use more explosive jumps for improving starting acceleration and a
single response vertical and horizontal movement. LINEBACKERS: FOR ADDITIONAL METHODS
ABSOLUTE SPEED SEE DEFENSE BACKS AND APPLY THE APPROPRIATE METHOD.
RUNNING BACKS: FOR ADDITIONAL METHODS ABSOLUTE SPEED SEE RECEIVERS AND
APPLY THE APPROPRIATE METHOD.
STRENGTH
19.7 SEE RECEIVERS, AND DEFENSE BACKS AND APPLY THE APPROPRIATE METHOD.
SPEED
ACCELERATION
19.8 SEE LINEMEN OR RECEIVERS AND DEFENSE BACKS AND APPLY THE APPROPRIATE
METHOD. SEE SPEED SECTION 13, TABLE 13.1 TO APPLY APPROPRIATE DRILL FOR
INDIVIDUAL'S SPEED NEEDS.
SPEED
SPECIFIC
19.9 LINEBACKERS: TIGHT ENDS AND RUNNING BACKS: zig-zag bounds and hops, zig-zag runs.
20. TRAINING AND MAINTAINING THE OLDER PLAYER’S CAREER
TABLE 20.1
VOLUME AND TRAINING TIME GUIDELINES PER WEEK BASED ON WHAT COMPONENTS ARE
BEING EMPHASIZED IN A TRAINING CYCLE.
Capacity And 600-1600 400-600 200-400 recovery due to recovery due to
3200-4400 Yds 1000-2400 Yds 1000-2000 Yds
Stab/Rehab Stab Stab Stab Stab
2 to 4 hrs. 1 to 2 hrs 1 to 2 hrs 1 ½ to 2 ½ hrs 1 ½ to 3 hrs

Strength Body Wt Circuit 100-250 Reps 100-200 Reps 75-150 Reps 75-100 Reps
Complex 80% 70% 60% 50%
50-100 Reps* 70% to 80%+ of 70% to 80%+ of

Strength Max. Max
1 to 2 hrs 3 to 5 hrs 2 to 4 hrs 1 to 2 hrs 1 to 2 hrs

Strength 30-50 Reps* 50-75 Reps 75-100 Reps 50-100 Reps 50-100 Reps
Speed Olympic Lift* 20% 30% 40% 50%
70% to 80%+ of 70% to 80%+ of
Max Max
½ to 1 hr 1 to 2 hrs 2 to 3 hrs 1 to 2 hrs 1 to 2 hrs
Speed 200-300 Reps 100-200 Reps 100-300 50-75 50
Strength Preparatory/Low Low Low-Med Int Med Med
Int.
Specific*** Specific*** Specific***
½ to 1 hr 1 hr 1 to 1 ½ hrs 1 to hrs ½ hr
Speed Technical Drills 200-300 Yds 300-400 Yds 300-500 Yds 400-800 Yds
Specific*** Specific***
½ to 1 hr 1 to 1 ½ hrs 1 to 2 hrs 1 to 2 hrs 1 ½ to 3 hrs

Work Capacity, Strength and Strength speed will have the biggest impact on older player performance.
PLANNING
20.1 The older athlete is the most difficult because you're limited in what methods and types of exercises you can
utilize. We do normal lifting with some modification, in terms of position we lift from. At all times, we
get feedback from the athlete of how they feel. Most of the Olympic lifts are done from above the knee. We
jump up stairs and up on to boxes to reduce impact forces. Any high intensity plyometric exercise would
injure this type of athlete. They do benefit from the Mach running drills. They help posture and reducing
the stress on the leg. With all of these athletes we do a specific amount of speed training depending on the
athlete. Older athletes don't handle stress as well so you must reduce volume and intensity or they will
breakdown. This is why planning is paramount. Special note: when they get an illness their previous
injuries can be aggravated, such as a low back injury. A good rule of thumb is that it takes double the
number of days they were ill to get back to normal. The older athlete should also take less time off from
training during the off-season. The reason for this is that their physical qualities (strength and speed/power)
are deteriorating at a greater rate than younger athlete’s so they need to utilize training to maintain these
physical qualities as best as possible.
TESTING
20.2 Mobility, core strength, having a massage therapist examine old soft tissue injuries for scar tissue, x ray, or
M.R.I. old joint injuries. Repeat vertical jumps or hurdle jumps are an indication of how the athlete handles
rapid eccentric overload. If they have difficulty with rapid eccentric overload, they may be subject to over
use injuries and joint problems in the lower extremity. Body fat, eating habits and life style must also be
examined, as it affects the older athlete rate of deterioration and performance is much higher than younger
athletes.
WORK CAPACITY
20.3 Stretching/mobility, back stabilization, core strength, nutrition, complex. Maintain active feet and landing.
Do Running drills and ankling. Med ball throws.
STRENGTH
MAXIMUM/RELATIVE/ECCENTRIC/STATIC
20.4 Maximum strength becomes most important because it can be improved and maintained easier. Improving
an older athlete's maximum strength has the biggest affect on their performance. His/her overall speed
strength is a quality effected by their maximum strength. Besides, elastic strength is a quality that is
affected more by the aging process than maximum and strength speed.
20.4.1 More pulling and squatting movements.
STRENGTH SPEED
EXPLOSIVE
20.5 Power clean, snatch from blocks, mid thigh, and combinations. Due to injuries or limb length you may
have to substitute snatch high pulls for power clean or power snatch. Snatch high pulls have a velocity of
two meters per second and are easy to teach. You may also use weighted jumps for this athlete. Jump ups
make up a higher volume of jumps because they involve lower impact forces. Explosive medicine ball
throws.
SPEED STRENGTH
20.6 Release jumps, contrast jumps, power toe raises, wave squats, and backboard touches.
SPEED
ACCELERATION
20.7 More hill work, less impact. Running drills, improve efficiency, reactivity, and dynamic flexibility.
IN-SEASON
20.8 It's imperative that the older players maintain their maximum strength. If they lose these qualities during
the season their performance will suffer and their chances of injury will increase. The reason for this is that
maximum strength is the foundation for speed strength. Elastic strength, according to leading sport
scientist Carmelo Bosco and my own experience, starts to decline when the athlete is in there mid to late
20's and really diminishes in the 30's. Elastic strength training puts greater stress on the joints and tendons
and older players can't tolerate the rapid loading. This is why in-season the role of work capacity and
strength, again, become the primary training focus. Continuing to improve these qualities can have
somewhat of a compensating effect for the loss of elastic strength on performance.
20.9 An absolutely essential aspect of the overall program is the recovery plan to prevent them from breaking
down. The older athlete not only has a lower ability to tolerate stress, but also a more limited ability to
recover compared to younger teammates. If you notice the athlete fatiguing, extra restorative measures,
such as massage, hydrotherapy, nutrition, and rest need to be used. Massage on a regular basis can give you
valuable insight into the acute condition of the athlete, and many times identify potential injury well before
it occurs. The massage therapist can tell you how the athlete is handling the stress and when they may need
to rest. If you track when injuries occur, you may see a pattern develop. I’ve had players who had injury
patterns related to travel, time of the year, playing time, etc. Once you recognize these patterns, you can
develop an intervention plan to lessen the chance of these injuries occurring. When older players
accumulate fatigue, not only is their performance impaired, it also increases their susceptibility to both
traumatic and overuse injuries greatly. If an injury does occur, rehabilitation from the injury is going to be
much longer than the few days of rest to prevent the injury would have been. So remember to allow them
periodic recovery. Practice time needs to be closely monitored for volume, intensity, type and timing.
Also, the density of the schedule has to be accounted for. A high concentration of games or a series of
many games in a short period of time needs to be recognized and adjusted for. Generally, the older athlete
needs a reduction of work, especially if playing. If you begin the season with a one-month training camp,
an option is to reduce the athlete’s participation in intensive work on the floor, and to continue a modified
off-season training program during training camp. This does two things, reduces the amount of stress on
the athlete early in the year allowing them to be fresher later in the season. This extension of the
preparation period allows the athlete to further increase his capacities, and to maintain condition at a higher
level throughout the season. With this approach, you can increase this athlete’s effectiveness by two
months. One from the extra month of preparation and one from reducing the intensive training camp work
for one month. Training camp is the most condensed and stressful time of the year, and it's when many
players break down. This is especially true for football because the length of training and environmental
conditions heat, cold etc. Some older players never fully recover from training camp and are slowed down
all season by nagging injuries. Following this approach has a ripple effect throughout the season. The
athlete goes through the season playing at a higher level and can begin the next off-season at a higher level.
This result is that the athlete is able to continue to maintain a higher quality of performance through the
latter half of his career.
21. ADAPTING THE PROGRAM TO THE UN-EXPLOSIVE ATHLETE
PLANNING
21.1 These athletes have a much lower genetic potential for success in speed and power sports due to their
higher proportion of slow twitch muscle fibers. This is reflected in their lack of strength, explosiveness,
elastic strength, speed, and quickness. We identify fiber type through our testing program and just plain old
observation. I've been using the same protocol for fourteen years to test elastic/reactive strength as
described by Young. You don't have to do a muscle biopsy to identify them. Always keep in mind that a
slow twitch athlete’s program is going to be different than a fast twitch athlete (See 3.7). The optimum
training consists of two workouts a day on Monday, Wednesday, and Friday, but each workout should only
last one hour and fifteen minutes. The reason for this is that testosterone levels after one hour go down. If
the athlete can only train once a day, break the workouts into two one-hour sessions. Depending on which
reference source you use, there should be at least a 30-minute to a two-hour break in between training
sessions. This break will allow testosterone levels to recover, (especially since unexplosive athletes have
lower testosterone levels than explosive athletes) and the second training session will be more productive.
Bosco, Tihanyi, and Viru have further demonstrated that explosive exercises also induce increases in
blood testosterone levels. To increase blood testosterone levels the athlete must train at 70% intensity or
above in functional strength and strength speed exercise with at least 40-50 repetitions or above. A more
advanced athlete would need to work at 80% intensity. This not only increases blood testosterone levels
but helps recruit fast twitch muscle fiber. To accomplish this requires a maximum effort when performing
Strength exercises, wattage must be kept at 90% or greater of max wattage for the given weight because. the
athlete must train at a minimum of 90% of their power for the weight being lifted to achieve the above
mentioned result. When working on power development using strength-speed exercises, ST athletes' must
use lighter loads. We have measured power using various methods and watts must always be 90% or
greater of max for a given exercise. For example, if an athlete's best wattage for a Power Clean (block mid-
thigh) is 1000 watts using 80 kgs, the athlete must never train below 900 watts regardless of the weight
used. If you cannot break training into two sessions, the order of training should be from areas of greatest
priority to those of least emphasis. This ensures a high quality of work in the area of most importance.
Prioritize training. If you have a difficult time prioritizing, then you have not followed “the one thing at a
time” philosophy discussed in 3.1. An easy way to apply this philosophy is to follow the order of
development as illustrated by the pyramid. Start with a work capacity training cycle, followed by a strength
cycle, gradually increase the total volume, and then the intensity. When their strength levels improve,
increase the volume of Olympic lifts and jumps. With this approach, you will see improvement in the two
areas that this type of athlete is most deficient; explosiveness and anaerobic work capacity. Bosco and
Tihanyi research confirmed our observations that slow twitch athletes need larger amplitude of movement
(a deeper flex of the legs). The reason they take a deeper flex is because they need more time to develop
tension because the slow twitch fiber is not as efficient in producing force with short amplitude movements.
To help hypertrophy, fast twitch muscle fibers, improve starting strength, power and the elastic responses
emphasize lifts and jumps with small amplitude. These can be done by placing the bar on blocks and at
mid-thigh or above and doing power snatch and power clean. Various jumps with and without resistances
should also be done from the same position. According to Tihanyi’s research and our observation this
elicits the fast twitch muscle fiber because they are more efficient from this position. Another method to
assist this type of athlete is when jumping/plyometric exercises are mixed with weight training exercises in
a complex method or after weight training. Contrasting the resistance gives this type of athlete the feeling
of explosiveness as well as training session that include working with 30% to 50% intensity for speed of
muscle contraction with strength exercises. We have seen very positive results in short term increases of
power and acceleration by jumping and sprinting preceded by a few sets of a functional strength exercise
done with 85% plus intensity. Gullig, and Schmidblecicher research has substantiated these responses.
(See 21.7). To improve the reactivity of the foot and running mechanics, we use skipping, ankling, ankle
jumps, along with Mach running drills. Because these athletes have predominantly slow twitch fiber
compositions, you are going to improve them more by improving concentric strength and their rate of force
development with explosive lifting, rather than with just jumping /plyometrics. With the unexplosive
athlete it's essential that the velocity of Olympic lifting and jumps be maintained at a high level. For
unexplosive athletes it is more important to stimulate the nervous system by training with variations of
intensity. These types of athletes can tolerate the intensity since their nervous system is not finely tuned.
When an explosive athlete performs they use their nervous system on a much higher level. So, after the rest
such an athlete can come out and produce a similar or a greater quality of performance. However, an
unexplosive athlete needs more time to "wake up" their nervous system and once they perform on a higher
level, intensity must be maintained by trying to achieve high levels of performance more frequently (less
rest), since their nervous system can easily "fall back to sleep". In this case never sacrifice quality for
quantity.
TESTING
21.2 Normal testing examine, limb lengths, squat mechanics, back problems, in-active foot, jump mechanics.
WORK CAPACITY
21.3 Posture
21.3.1 Core strength
STRENGTH
21.4 The following routines are used to stimulate high threshold motor units first so the quality of work is better
at the lighter intensity.
21.4.1 On pressing and squatting utilize mixed intensities (75% x5 and 85% to 90% x1) x4. This keeps the
quality good as opposed to repeated sets at 85%-90%.
21.4.2 Learn to support heavy weight. Once the athlete can support heavy weight, then do 3-4 sets of ¼
squats at 90% to 110% of max for 4 to 6 reps, then your normal squats work. Don't exceed 4 set,
and 4 repetition per set. Use intensity between 70% to 85% (2-3 reps per set at 85%).
21.4.3 Descending squats order: support 120% 2x10 for 10 seconds, quarter squat 110%-100% 2X14, half
squat (bottom thigh parallel) 80%-90% 2x8, parallel squat (top of the thigh) 75% - 80% 2X6, Full
65% 3X4. The athlete must be well prepared and be a mature athlete before attempting this,
usually 3-4 years of training background is sufficient. The only other strength work on this day
could be some light power snatch or power cleans from the thigh before descending squats. After
the descending squats I would do some easy stretching and hanging. IF THE ATHLETE HAS
ANY HISTORY OF BACK PROBLEMS THEN THEY SHOULD NOT DO DESCENDING
SQUATS.
STRENGTH
SPECIFIC
21.5 See previous recommendation by position. This type of athlete will benefit more from the above than from
too much specific strength work.
STRENGTH SPEED
EXPLOSIVE POWER
21.6 Power snatch, cleans, pause push presses, combinations, 3 position clean or snatch.
21.6.1 Learning to initiate force and overcoming heavy resistance. This is done with lifts from the blocks
at mid thigh and with static jumps.
21.6.2 Mix sets (i.e. Power clean or power snatch 70% x3, 80% x2, 85% x1), then repeat series again
(Bulgarian).
21.6.3 Contrast sets: one set at 50%-60%x4-6, one set at70%- 80%x4
21.6.4 Another example is 70% to 80% x3 x1 x2 x1 x3. This teaches the athlete to make one explosive
effort at intensities where the acceleration of the bar will be good. Also, with lighter intensity the
fear will be removed so there won't be as much inhibition as with 90% + intensity. I prefer power
snatches with the slow twitch athlete because the bar speed, and rate of acceleration is greater than
the power clean. You can do clean grip power snatch then power clean or power snatch. This help
set up the nervous system.
21.6.5 Have the athlete complete a set of Power snatch or Power Cleans immediately add 5 to 10 kilos to each
side of the bar and do 1 to 2 pulls. Take approximately 30 sec between finishing Power Snatch or
Power Cleans and doing the pulls. We find rhythm and velocity of pull is closer to the Power Snatch or
Power Cleans. This will make the next set feel lighter. You also can do it in the reverse order and this
may be better with the less explosive athletes. Also this is excellent when lifting from the mid thigh
off blocks.
SPEED STRENGTH
21.7 Contrasting strength exercise with jumping exercise i.e.: Two sets of squats at 75% to 90% x 3 reps, then
2x10 of some type of jumping exercise (for speed perform hurdle jumps or some form of vertical jump
exercise to improve vertical acceleration). It can be two sets of power snatches instead of squats. I prefer
push presses or push jerks if some form of vertical jumping is going to be done after lifting. Use a pause
push press or jerk (pause meaning to stop at the bottom of the dip) if it's to be followed by a static vertical
jump. Give sufficient rest between each set and between each exercise. Start with the static vertical
jump so that the athlete learns how to over-come the resistance of his/her own body weight. Don't
proceed to counter movement vertical jumps until the athlete masters the static vertical jump. When
doing jumping exercises, they won't be able to handle the real high intensity jumps. Their volume of
jumping will be done in the low to medium intensity type of jumps.
STRENGTH
SPECIFIC
21.8 See previous recommendation by position. This type of athlete will benefit more from contrasting methods
the above than from too much specific strength work.
SPEED
ACCELERATION
21.9 The running drills become a major method of improving speed because they teach proper body position and
active landing with the foot. Two sets of power snatch (75% to 80% for 2 to 3 repetitions), then 2x10 of
some type of jumping exercise for speed, then repeat standing long jumps or hurdle jumps. Next run two or
three sprints for 20 to 30 meters. Give sufficient rest between each set and between each exercise. If trying
to improve the first 10 meters, execute jumps for one to three reps or static squat jumps (2x5), followed by
sprints. If using static jumps, they can be preceded by two heavy sets of squats (85% to 90% x3) or done as
the main stimulus without any other resistance exercise. Again, you are trying to help the athlete learn how
to overcome resistance. If trying to enhance speed for 20 to 30 meters, I prefer hurdle jumps. Contrast
sprints are excellent (i.e. 2 sprints with weight belt and 1 without). The resistance shouldn't slow the athlete
down more than 10%. Don’t do this until the athlete has become strong enough to run with proper
mechanics without the added resistance.
SPEED
SPECIFIC
21.10 See previous recommendation by position. This type of athlete will benefit more from an increased rate of
force development.
22. PRESEASON-IN-SEASON
22.1 In-season training represents perhaps the most important aspect of the yearly training cycle, because the
athlete must maintain the high level of physical preparation achieved in the off-season at the most critical
time of the year, during the competitive season. If this goal is achieved, it represents a significant
advantage over opponents who do not properly stress in-season training. As the wear and tear of the season
progresses, the improperly trained athlete experiences a decrease in strength, power, and speed. This leads
not only to a decrease in performance, but also exposes the athlete to a greater risk of injury. Most training
programs preach the importance of off-season training to improve athletic strength, power, speed, and
conditioning, only to do a poor job of maintaining these high performance levels during the season, when it
really counts. The in-season training has 4 primary objectives:
22.1.1 Maintain strength levels in support of power and speed. When hip/leg strength decreases, the
amount of available force decreases, power drops, impairing jumping and speed values. Studies
done by Hakkinen during a basketball season support the previous statement, that when maximum
strength diminishes, the quality of explosive strength also diminishes. This would even apply more
to football because any loss of strength will affect their ability to explode when tackling or blocking.
This also has a significant effect on eccentric strength, and is reflected in all decelerations such as
landing from a jump, and rapid changes of direction. This inability to decelerate efficiently places
greater stress on the joints instead of being efficiently absorbed by the muscular structures. It has
been our observation that this type of alteration in deceleration ability and corresponding change in
movement mechanics can contribute greatly to overuse injuries. Because of the overuse injuries we
don't do any jumps/elastic training because they are already doing that by the nature of the game.
The exception to this is that we have used a very small amount on game day after lifting to activate
the central nervous system with a few select players.
22.1.2 Maintain trunk strength. All of the forces generated by the hips/legs must be transferred efficiently
through the midsection to the shoulder girdle and upper extremities. It is this kinetic link between
upper and lower body that contributes greatly to body control, balance, and coordination. If this link
is weak, forces generated in the lower body dissipate, and are absorbed by the spine and trunk,
instead of being efficiently transferred though it. This "missing link" effects every movement the
athlete makes on the floor or field.
22.1.3 Maintain or improve flexibility. Limited joint ranges also change mechanics by limiting range of
motion in a given movement and places greater stress on the joints. Overtraining can also
contribute to decreased flexibility when an athlete’s activities (training, practice, and playing time),
exceeds his/her ability to tolerate loads. In addition, the poor athletic lifestyle many young athletes
live (inadequate nutrition, sleep, etc.), impairs recovery, muscles remain in spasm, never fully
relaxing and recovering. Dynamic flexibility exercises (arm, hip, leg circles and swings, body
weight squats, lunges, etc.) promote dynamic free movement and are done primarily pre-training as
part of the warm up. Static stretches are used mainly post training to increase specific joint ranges
in a more isolated condition. Like any other training method, the essential element to improving or
maintaining flexibility is consistency and quality of effort.
22.1.4 Aid in recovery and restoration of work capacity. One of the most difficult areas to control during
the season is the recovery process. During the season, the strength coach must take into account the
additional stresses of practice time and intensity, playing time, and travel. These factors play a
major role in the acute condition of the athlete, and weigh heavily on his/her trainability. In addition
the usual factors of age, training background, injury history and status, physical profile, and lifestyle
also figure prominently into the training plan. Since the athlete walks a much finer line during the
season in terms of overtraining, planned restoration must be included in the training process.
Massage hydrotherapy, flexibility exercises, steam, sauna, nutritional monitoring, and
supplementation all play key roles in assisting the athlete in recovering from the stress of the season.
Adapting the training plan to fit the needs of the individual athlete is also essential to insure that the
training is compatible with practice/play/travel schedule.
22.2 The in-season training program is simply a modified version of an off-season program. In many sports,
seasons last anywhere from 5-8 months of the year, and to take a passive approach to training the athletes is
to limit or slow their long term development. If constructed properly, the athletes in most cases can
continue to develop the qualities necessary for improving performance. As stated earlier the strength coach
must coordinate his training programs to be compatible with the stress and activities of practice and games
as well as considering the effects of travel and lifestyle on the athletes’ trainability. More than any other
time of the year, you must live by the maxim, "adapt the training to the athlete, and not the athlete to the
training." Often, because of injury, or residual fatigue, the strength coach must be prepared to modify the
training plan. This is a critical rule of thumb for in-season training. We try to assess the athletes’ acute
condition every time we have contact with them. If the athlete feels very good, we often take this window
of opportunity to increase the training load. On the other side of the coin, if an athlete is fatigued, we
always decrease the load, or in extreme cases terminate the training session and prescribe recovery activities
to restore work capacity. Never train the athlete in a fatigued state, it only leads to overtraining and exposes
the athlete to injury.
22.3 During the season, training sessions normally last from 30 minutes to 1 hour, done 2-3 days per week. The
number of exercises during a training session is generally in the 3-6 range. Training volume is low relative
to an off season training session, and the repetition range is generally in the 1-6 range to train maximal
strength. The content of each training session would generally include an explosive lift, pulls, squats,
presses, and remedial assistance exercises like pull downs, rows, pull-ups, and core back/ab exercises. We
place an emphasis on 1-2 lifts per day. As an example, on the first day it may be squats and presses, on the
second day it may be on pulling movements like cleans and pulls. You may to use a 4-day cycle. Week-1
day 1 emphasis squat, next training day of week emphasis 1 press. Week-2, day-1 emphasis pulls, next
training day of week 2 emphasis explosive lift. The lifts your not emphasizing, you do fewer set and
lighter intensities. You should adapt this to the density of the schedule the intensity of the games, minutes
or number of plays in a game the athlete in and number of practice, intensity of practice and travel schedule.
To keep the legs fresh we will usually only front or back squat once week and dumbbell-split squat or
single leg squat the other day. These types of total body exercises represent the core of the training (See
explosive strength exercises). Training is organized into 4 week blocks, with planned variations of
exercises and loading patterns to help insure that the athlete does not lose a training effect, and continues to
improve. Beginning athletes require much less variation than experienced athletes do. Often the
preparation and skill level dictate the selection of exercises, and training must be planned with a specific
progression of exercises, especially with regards to the explosive lifts. In many cases the athlete spends the
first season in our program developing the prerequisite qualities and technique necessary to do power
cleans, snatches, and jerks. Conditioning activities in season can be included into the warm up by using
body weight or medicine ball circuits, strength complexes bar bell and dumbbell, or supplementary tempo
runs for athletes not getting playing time. Jumping can also be included as long as they are low impact like
ankle jumps, ankling, and jump ups. And for basketball, special exercises like med ball stuffs.
22.4 Ultimately, the success of your in season program will hinge on the coaches ability to identify needs,
organize a training plan, and your ability to adapt to the acute condition of the athlete.
IN-SEASON TRAINING CONSIDERATIONS
1. ATHLETE'S RATE OF RECOVERY
2. ATHLETE'S STATE OF CONDITION & TRAINING BACKGROUND
2.1 WHAT TYPE EFFORT OF DID THE ATHLETE GIVE AND RESULT DID THEY GET FROM
THE PREVIOUS OFF SEASON
3. ATHLETE'S INJURY HISTORY
4. ATHLETE'S STYLE OF PLAY
5. ATHLETE'S STABILITY ON THE TEAM
6. ATHLETE'S TRAINING PREFERENCE
7. TEST RESULTS
8. RELATIONSHIP OF TRAINING COMPONENT & SUB-COMPONENT TO PERFORMANCE

SKILL
9. SCHEDULE, NUMBER OF GAMES, PRACTICE, OPPONENT, & TRAVEL SCHEDULE
10. METHODS OF RECOVERY
11. TRAINING TIME PRE OR POST PRACTICE
IN-SEASON PROGRAM (GAME DAY)

Training Camp Conditioning Schedule Summary
Day 1 - Friday 10/6/95 - Strength Emphasis
Day 2 - Saturday 10/7/95 - Med Ball Emphasis
Day 3 - Sunday 10/8/95 - BB Skills/Recovery Emphasis
Day 4 - Monday 10/9/95 - Foot Quickness/Strength Emphasis
Day 5 - Tuesday 10/10/95 - Med Ball/Hand Strength Emphasis
Day 6 - Wednesday 10/11/95 - BB Skills/Recovery Emphasis
Day 7 - Thursday 10/12/95 - Foot Quickness/Strength Emphasis
Day 8 - Friday 10/13/95 - Game Day/CNS Stimulation/BB Drills Emphasis
Day 9 - Saturday 10/14/95 - AWAY
Day 10 - Sunday 10/15/95 - OFF DAY
Day 11 - Monday 10/16/95 - Foot Quickness/Strength Emphasis
Day 12 - Tuesday 10/17/95 - Game-Day - CNS/BB Drills Emphasis
Day 13 - Wednesday 10/18/95 - Med Ball Circuit/Flexibility/Recovery Emphasis
Day 14 - Thursday 10/19/95 - Foot Quickness/Strength/Emphasis
Day 15 - Friday 10/20/95 - Gameday - CNS/BB Drills Emphasis
Day 16 - Saturday 10/21/95 - Gameday - Flexibility/Accel. Mechanics Emphasis
Day 18 - Monday 10/23/95 - Gameday - CNS/BB Drills Emphasis
Day 19 - Tuesday 10/24/95 - Med Ball Circuit/Flexibility/Recovery Emphasis
Day 20 - Wednesday 10/25/95 - Foot Quickness/Strength/Emphasis
Day 21 - Thursday 10/26/95 - MB Circuit./Flexibility/Accel. Mechanics Emphasis
Day 22 - Friday 10/27/95- Gameday - CNS/BB Drills Emphasis
Day 23 - Saturday 10/28/95 - Gameday - Flexibility/Accel. Mechanics Emphasis
CNS = CENTRAL NERVOUS SYSTEM STIMULATION. BB DRILLS = BASKETBALL DRILLS

ACCEL. = ACCELERATION FOR 15 METERS. MB = MEDICINE BALL THROWS
DAILY SCHEDULE
Day 1 - Friday 10/6/95 - Strength Emphasis
10:00 Team Warm-up - 2 Laps

-Jump Rope (4x30 Sec).
-2x30M Each: Skips, Slides, Pirouette, Backward Run.
-Teach 2x10M Ankling, A Skip, Butt Kick - W/Run out
10:15 Weights - 5 Min. orientation - What is expected.

-1 Lower body exercise, 1 pressing exercise.
-2-3 warm-up sets + 3x5 work sets
-Group 1 - Veterans. Squat & Mil./PP.
-Group 2 - Rookies/FA - Teach Running Drill - MB
10:35 Quick Stretch - 1. Hurdler 2. 1 Knee to Chest 3. Butterfly 4. Side Quadriceps 5. Press Ups 6.
Calf/Achilles
Day 2 - Saturday 10/7/95 - Med Ball Emphasis
10:00 Team Warm-up - 2 Laps around gym.

-2x30M Each: Skips, Slides, Pirouette, Backward Run.
10:05 Dynamic Stretching - 1. Shoulder Circles 2. Arm Circles 3. Hip Circles 4. Knee Circles 5. Ankle
Circles 6. 2 Way Lunge 7. BW Squat 8. Leg Swings 2-Way
10:15 Med Ball (200) + 1. Big Circles 2. Woodchopper 3. OHSS Hand Strength 4. Sit ups 5. Rocky Solo
6. Crunches 7. Diagonals 8. Side To Side 9. Chest Pass 10. Overhead
10:35 Acceleration - Teach (2x10M) Ankling, A Skip, Butt Kick -With Run out. Mechanics-Buildups
(4x30M)
Day 3 - Sunday 10/8/95 - BB Skills/Recovery Emphasis
10:00 Team Dynamic Warm-up -2 Laps

-6x30 Sec Jump Rope - Skip across - Arm Circles-
-Fwd - Skip across - Arm Circles Bwd - Slide
-across - Hip Circles 2 way - Slide Across-
-Knee Circles 2 way - Pirouette - Leg Swing
-Fwd/Back - Pirouette - Leg Swing Side -
-Ankle Circles/Calf/Achilles Stretch -
-Ankling + - A Skip + Acc - Ob Crunches
-A Skip + Acc - Butt Kick into Run - Standing Ham Stretch - Butt Kick Into Run - Standing
-Quadriceps - Achilles Stretch - 4 Progressive Sprints
10:15 BB Skills Practice
10:30 Practice
Post Practice: Rope Stretching: 1. Hurdler Seated - Calf/Achilles & Hams 2. V Seated 3. Butterfly
4. Piriformis 6. Seated Lumbar Rotation 7. Lying Lumbar Rotation 8. Side Quadriceps 9. Press
Ups 10. Split Squat. Recovery: Pool - Hot 2/Cold 1 x3
November Conditioning Schedule Summary
Day 1 - Wednesday 11/1/95 - Practice United Center/Tip-off Luncheon
Day 2 - Thursday 11/2/95 - Foot Quickness/Strength
Day 3 - Friday 11/3/95 - Gameday Vs. CHR/CNS Stim/BB Drills
Day 4 - Saturday 11/4/95 - Gameday Vs. BOS/Flexibility/Accel. Mechanics
Day 5 - Sunday 11/5/95 - OFF
Day 6 - Monday 11/6/95 - Foot Quickness/Strength
Day 7 - Tuesday 11/7/95 - Gameday Vs. TOR/CNS Stim./BB Drills
Day 8 - Wednesday 11/8/95 - Med Ball/Strength
Day 9 - Thursday 11/9/95 - Gameday Vs. CLE/Away
Day 10 - Friday 11/10/95 - Strength-/Flexibility
Day 11 - Saturday 11/11/95 - Gameday Vs. POR/CNS Stim/BB Drills
Day 14 - Tuesday 11/14/95 - Gameday Vs. ORL/Away
Day 15 - Wednesday 11/15/95 - Gameday Vs. CLE/Flexibility/Accel. Mechanics
Day 16 - Thursday 11/16/95 - Recovery/MB/Flexibility
Day 17 - Friday 11/17/95 - Gameday Vs. NJ/CNS/BB Drills
Day 18 - Saturday 11/18/95 - MB/Strength-/Flexibility
Day 19 - Sunday 11/19/95 - TRAVEL BACK TO CHICAGO FROM LOS ANGELES

(Nov)Western Road Trip Conditioning Schedule Summary
Day 21 - Tuesday 11/21/95 - Gameday Vs. DAL/Away/CNS/BB Drills
Day 22 - Wednesday 11/22/95 - Gameday Vs. SA/Away/Flexibility/Accel. Mech
Day 23 - Thursday 11/23/95 - MB/Flexibility/Recovery
Day 24 - Friday 11/24/95 - Gameday Vs. UT/Away/CNS/BB Drills
Day 25 - Saturday 11/25/95 - MB/Strength-/Flexibility
Day 26 - Sunday 11/26/95 - Gameday Vs. SEA/Away/CNS/BB Drills
Day 27 - Monday 11/27/95 - Gameday Vs. POR/Away/Flexibility/Accel. Mechanics
Day 28 - Tuesday 11/28/95 - MB/Flexibility/Recovery
Day 29 - Wednesday 11/29/95 - Strength+/Accel. Mechanics
Day 30 - Thursday 11/30/95 - Gameday Vs. VAN/Away/CNS/BB Drills
Day 31 - Friday 12/1/95 - Strength+/Flexibility/Accel. Mechanics
Day 32 - Saturday 12/2/95 - Gameday Vs. LAC/Away/CNS/BB Drills
Day 33 - Sunday 12/3/95 - OFF

23. RECOVERY
23.1 An often-overlooked aspect of training and competition is recovery and regeneration. Most athletes
participate in a workout, practice, or game and forget that the most important thing they must do afterward
is promote the recovery process and prepare the body to work again the next day. If the athlete fails to
recover and is left in a fatigued state, the result is reduced performance in the short term, and exhaustion
and injury if allowed to persist over the long term. The number of soft tissue injuries makes this point clear
in the early part of training camp. The workload is greatly increased, but the means of recovery are not. To
make the in-season and off-season program most effective, specific means of recovery must be planned to
meet the demands of the training stress experienced by the athletes. These methods include sleep, nutrition
See 24, stretching, contrast baths/showers, sauna, steam, pools, and massage. All these methods must be
coordinated with training for optimal results. Proper planning of exercises, (volume, intensity, and
frequency of training) along with planned recovery yields more efficient training and better results.
Restorative methods can be divided into two types. The first type would be internal means which would
include nutrition and sleep. The second type would be external means, which would include stretching,
contrast baths/showers, sauna, steam, light physical activity, and massage.
23.2 Sleep is the most important element for recovery and high performance. During sleep (when the body is at
rest), much of the recovery process takes place. Inadequate amounts of sleep will severely effect both
energy levels and nervous system functions in the acute sense, and chronic lack of sleep will cause a
progressive decrease in work capacity and general health. Sleep needs for the individual may vary from
athlete to athlete; but a general guideline should allow for 6-9 hours of sleep.
23.3 Massage is a very effective means of recovery due to its restorative benefits. A skilled massage therapist
can lessen the chance of injuries by relaxing tight muscles before they become pulls or strains.
23.4 Hydrotherapy offers a very simple and efficient method for reducing muscular tension. Hydrotherapy also
assists in removing metabolic waste products in athletes after training. We have often use contrast baths
with 40 degree C water for 3 minutes followed by 14 degree C water for 30 seconds. Warm water has a
loosening and relaxing effect, while cold water has a tonic effect on the neuro-muscular system. This can
also be easily done using a shower and alternating hot/cold in the same way. Mineral baths using sea salts
or Epsom salts are also very useful at the end of a training week. They improve circulation and increase
metabolism.
23.5 Sauna, with air temperatures between 60-110 degrees C, and a humidity of 5-10%. Saunas serve to raise
the body temperature and stimulate metabolism and circulation, which aids in the removal of metabolic
wastes. It is very good for keeping joints and ligaments flexible. After a sauna, shower going from the feet
to the head. Also, be aware of replacing fluid and minerals lost through perspiration by drinking mineral
water.
23.6 Active recovery refers to performing sub-maximal exercise of a general nature to assist in restoration by
increasing metabolism and circulation, loosening joints, and aiding in the removal of metabolic wastes.
Training which would be in this category would include tempo runs, pool tempo, body weight circuits,
medicine ball circuits, dynamic warm-ups, and special flexibility workouts.
23.7 Flexibility Exercises are essential to obtain and maintain optimal static and dynamic ranges of motion to
aid in performance and injury prevention. They are also a very effective means of preparing the athlete for training
and to initiate the recovery processes after training. Two types of flexibility can be identified, (static and dynamic),
with the second being the most essential to the athlete. Dynamic flexibility is the functional range of motion the
athlete possesses in a given joint movement. These exercises are ideal for warm-up activities prior to training and
can be customized to the specific type of training scheduled. Static stretching is better suited for post practice,
when the athlete's core temperature is high. Static stretching is also a good intermediate activity between hard
training and relative inactivity. By stretching right after a workout you speed up the recovery process by four hours,
because it takes fours hours for the muscle to return to pre workout length (Francis).
Waldmar Matuszewski enhanced our knowledge in the area of recovery.
Sample Recovery Schedule - In-Season
Practice or Training day (1/Day)

AM
8:00 Breakfast-High in complex carbohydrate/low in protein
9:30 Carbohydrate drink (50 Gm) or piece of fruit.
10:00 Practice or Training
PM
Noon Post Practice - Flexibility
-Carbohydrate Drink (50-100 Gm)
-After practice.
-Protein Drink (40 Gm protein/20-40 Gm carbohydrate)
-After training
-Hydrotherapy (Contrast) x3
1:30 Midday Meal - Largest meal of the day.

-High complex carbohydrates/medium protein.
5:00 Evening Meal - High complex carbohydrates/medium protein.
8:00 Evening Snack - Medium carbohydrate/medium protein.
Before Bed - Protein shake with a simple sugar.

* Only for weight gain.
Practice or training day (2/Day)

AM
8:00 Breakfast - High in complex carbohydrate/low in protein
Noon Post Practice - Flexibility

-After practice.
-After training
-Hydrotherapy (Contrast) x3
PM
1:30 Midday Meal - Largest meal of the day.
-High complex carbohydrates/medium protein.
5:30 Post Practice - Flexibility

-After practice.
-After training
-Massage
6:30 Evening Meal - High complex carbohydrates/medium protein.
8:30 Evening Snack - Medium carbohydrate/medium protein.

-Before Bed - * Only for weight gain. Protein shake with a simple sugar.
24. Athletic Nutrition
(The format for the nutrition section and some of the information came from Mike Boyle manual)
24.1 Athletic Nutrition is an essential variable in improving athletic performance. The key to improving
performance for most athletes involves the two most important variables of the recovery process,
Nutrition and Sleep. No amount of training or work ethic can overcome a poor lifestyle. Your lifestyle will
become one of the determining factors in your success or failure as an athlete. Poor eating habits, inadequate
sleep, and any overuse of alcohol will lead to overtraining, fatigue, impaired performance, and inevitably a
shortened career. Nothing will limit you in achieving your athletic potential more than a poor lifestyle.
24.2 The Components of Nutrition. are foods that we eat can be broken down into six major classes of nutrients.
These nutrients are found in foods in varying amounts, ratios, and quality in the foods that we eat. Together,
these nutrients provide for the athlete's energy needs, help to build and maintain body cells, and regulate the
body processes.
24.2.1 Calories are units of energy, and are found in carbohydrates, proteins, and fats. Vitamins, minerals,
and water do not contain calories, and therefore, do not provide energy. Proteins and carbohydrates
yield 4 calories per gram, and fats yield 9 calories per gram.
24.2.2 Carbohydrates are the preferred source of energy for the athlete. Carbohydrates spare the use of
protein as a source of energy so it can be used for tissue repair and growth. The two primary types of
carbohydrates, sugars and starches, are broken down during digestion to glucose. The glucose not
immediately used for energy is stored in the muscles and liver in the form of glycogen, and excess
glucose is converted to fatty acids and stored as fat. Glycogen represents the reserve of energy used for
speed-power sports. A diet low in carbohydrates, that does not provide for the replenishment of these
glycogen stores tapped into during intense activity results in Progressive Glycogen Depletion. This
occurs when the glycogen stores are continually tapped into, and are not adequately replaced. Picture
yourself as a car, and every time you are driven you use two gallons of gas, but only replace it with one
gallon after each drive. Over a period of time, your tank will be empty. This is what happens over the
course of the time. The effects are premature fatigue and loss of power. It results in decreased neural
function due to the fact that the nervous system functions on glucose/glycogen. This causes
impairment of all nervous functions from power output to fine motor skills, reaction time and decision
making. The answer to this dilemma is simple. 1. Eat a diet high in complex carbohydrates. 2. After
intense exercise, replenish carbohydrates. Excellent sources of carbohydrates come from rice, pasta,
potatoes, whole grain breads, cereals, fruits, and vegetables. Carbohydrates should make up 50-60%
of your total caloric intake.
24.2.4 Proteins are the building blocks of all the body's cells. Proteins that we eat are broken down into
Amino Acids during digestion and used to form muscle, hemoglobin, enzymes, and hormones. Like
carbohydrates, excess proteins will be converted to fatty acids, and stored as fat or excreted. Your
body has a limited ability to digest and assimilate proteins, and cannot store excess for future use. This
is why eating a huge protein meal is not an efficient way to increase your protein intake. What the
athlete needs to do is take in protein in smaller, more frequent meals of 30-50 grams per meal. 5-6
protein meals spaced 3-4 hours apart are more efficiently digested, assimilated, and used to build
muscle. Remember, excess protein will be stored as fat, so this type of eating plan will help insure that
the weight being put on is lean muscle mass. Research has shown that an excessively high protein
intake does not increase muscle mass during training. Recommended intake of protein for athlete's
ranges from .5 to 1 gram of protein per pound of body-weight. Athletes in heavy weight training
should be at the higher range of this recommendation, all others should be closer to the lower end of
the range. Good sources of protein should be low in fat and high in quality. Chicken, turkey, fish, lean
red meats, and low or non-fat dairy products are high quality foods. Higher fat foods such as high fat
red meats, bacon, sausage, lunch meats, whole dairy products, peanut butter, etc. should be consumed
infrequently, and present a negative for the athletic diet.
24.2.5 Fats are a highly concentrated source of energy. They supply essential fatty acids and carries vitamins
A, D, E and K. Fat is also a part of cell walls. During digestion, fats are broken down into fatty acids,
and either used to meet energy demands, or stored as fat. Unfortunately for the speed-power athlete,
who participates in a sport where energy demands are very high and very rapid, fat is not an easily
usable source of energy. Fat demands the presence of oxygen to be used efficiently to meet energy
demands, and is the primary source of energy in aerobic activities such as lower intensity biking,
jogging, walking, etc. Dietary fat occurs naturally, and excess amounts can be avoided by using a little
common sense, and self control. Trying to totally eliminate fat from the diet makes no sense, as it is
necessary for normal functioning of the many essential processes within the body, including many
hormonal functions.
24.2.6 Water is the most important nutrient for athletes. Water makes up 65% of your bodyweight. Without
water you could survive only a few days, without food you could live for weeks. Thirst is an
inaccurate indication of hydration levels. Monitor urine output, smell, and color. A small amount of
dark colored urine, with a strong odor is a good indication of dehydration. In this case consume water
immediately to correct fluid balance. Try to avoid caffeinated beverages like coffee, tea, and soda, as
well as alcohol after games and especially after the first game in a back to back situation. These are
some points to remember about water:
-Drink 12-16 Oz. of water 15 minutes prior to practice or games.
-4 Oz. of water should be consumed every 15-20 minutes during practice or games.
-Weigh in before and after practice and games. For each pound of weight loss, take in 2 cups
(16 Oz.) of water for fluid replacement.
-Cold (40-50 degrees F) water, low in sugar and in moderate and frequent amounts is the best
choice for fluid replacement.
-Limit sports drinks, sodas, and juices to replace water lost through perspiration the sugar
content slow the absorption of water.
-One of waters most important functions is the regulation of body temperature during activity,
acting as a coolant. So be especially aware of dehydration during warm weather.
24.2.7 Vitamins are dietary catalysts, which help control the growth and function of all the bodies' cells, and
are essential for the release of energy in the body. While vitamins are very important, no research has
shown that large quantities of vitamins will enhance performance.
24.2.8 Minerals are important to body structure and for controlling body processes. A balanced diet, taken
from a wide variety of foods should provide for your needs. However, the quality of food in today's
society coupled with the tendency for athletes to not eat a wide variety of foods makes it necessary to
take a good vitamin/mineral supplement as dietary insurance. Eating lots of fresh fruits and
vegetables, along with whole grain breads and cereals provide for a wide spectrum of important
vitamins and minerals.
24.3 OUR NUTRITIONAL GOALS
24.3.1 Think of eating as a way to improve performance. This takes on even greater importance during
the season, when the demands placed on your body are at its greatest. Food is the fuel that the machine
runs on, and just like your car, bad fuel = bad performance and breakdowns.
24.3.2 When eating, think complex carbohydrates first. This is the preferred source of energy for the
athlete. Adequate energy stores means increased endurance, and ability to sustain high intensity
activities longer, and improved recovery between efforts. Focus on rice, pasta, potatoes, sweet
potatoes, cereals, breads, fruits, and vegetables. These foods should make up 60% of the athletes' diet.
The average athlete vastly over eats meat and dairy products, and does not get enough fruits,
vegetables, and other complex carbohydrates. Athletes should try to eat at least four servings per day
from each of these food groups. Eat a salad with lunch and dinner if possible to increase vegetables in
the diet. When out to eat, order an extra potato, pasta, or rice to increase complex carbohydrates.
24.3.3 Decrease the consumption of unhealthy high fat and high sugar foods. Fried foods, fatty red meat,
eggs, oil, mayonnaise, and salad dressing are examples of high fat foods. Cakes, cookies, donuts, ice
cream, candy and regular soda are examples of high sugar foods. Alcohol also fits into this category
(covered in more detail later). Fat naturally occurs in the diet, there is no need to supplement it with
fried fast food, fatty meats, and ice cream.
24.3.4 Protein should come from lean and lowfat sources, and make up 20-30% of your diet. Good lean
protein sources include: chicken, fish, leaner cuts of red meat, turkey, egg whites, and non-fat dairy
products. Always bake, broil, or grill instead of frying meats, this adds additional fat calories. Protein
is essential to tissue repair, but your body can only absorb a certain amount per meal, and any excess
will be excreted or stored as fat. For this reason, smaller, more frequent protein meals are necessary.
For an athlete in heavy strength training, the protein requirement is suggested to be at about 1 gram of
protein for each pound of bodyweight. Protein supplements can be added to the diet to increase total
protein intake in athletes. (More Later).
24.3.5 Eat at least 3 meals per day. An athlete cannot consume a balanced diet or get enough calories to
sustain energy demands or for tissue repair or growth eating only two meals per day. Eating 1-2 large
meals per day not only makes it impossible to meet your nutritional needs, but is also very difficult for
your body to digest and utilize. Additionally, it predisposes the athlete to store excess fat, increasing
body fat percent, impairing performance.
24.3.6 Drink as much water as possible. Practice and training greatly increases the demand to replace
fluids lost during exercise in addition to the average person’s needs. Monitor urine output, color, and
smell. If you notice this, increase water intake immediately. In addition, dehydration puts the body in
a catabolic state, or in a state where it is breaking down muscle tissue.
24.3.7 Avoid or limit the use of alcohol. Research has shown that even moderate alcohol use can cause
inflammation of muscle tissue with corresponding losses in strength. As little as two ounces of
alcohol (2 beers), can cause strength decreases of up to six percent. Avoid alcohol on nights before
games, and especially on the nights between back to back games. Overuse of alcohol can lead to
chronic fatigue and dehydration. For an athlete in training there is nothing positive about the use of
alcohol, and should be limited as much as possible.
24.3.8 Supplement your diet to improve performance and to fill in the gaps left by poor eating habits.
Creatine Monohydrate is a very effective supplement for increasing the athlete's ability to sustain a
high quality of effort in anaerobic activities such as basketball. Take 5 grams per day with Gatorade or
fruit juice. For athletes who frequently miss meals, especially breakfast, meal replacement powders
mixed with fruit juice is a good option. Multivitamin and Mineral supplements insure that the
athlete against deficiencies bought on by poor balance and variety in the diet. This is good insurance.
24.4 Athletic Nutrition Meal Recommendations
24.4.1 The following substitution recommendations are there to help you make better choices in following
a high carbohydrate/low fat diet for each meal. This list can be used by parents buying foods for the
young athlete, by athletes living on their own, or by athletes who eat in cafeterias or restaurants.
Breakfast is the most important meal of the day. In the morning an athlete has not eaten for many
hours, and there is a great need for food to fuel the activities of the day. Missing breakfast literally
places you in a depleted state, and forces your body to adapt to what is essentially a starvation
situation. Metabolism slows, and all of the body's functions are impaired. Over a long period of time
this can lead to chronic fatigue, increased body fat storage, and decreased physical and mental
performance. It is one of the single biggest mistakes made in the athletic diet.
Breakfast
Recommended Foods Non-Recommended Foods
-Cereals (Wheaties, Total, Raisin Bran) -Cereals (Cap'n Crunch, Etc.)
-Egg Beater or Egg White Omelet -Eggs or Egg Omelet
-Canadian bacon -Bacon & Sausage
-Whole Wheat Toast -White Toast
-Waffles -Home Fries & Hash Browns
-Bagels -Donuts
-Muffins -Coffee Cake
-Pancakes -Butter
-Preserves/All-Fruit Spreads -Syrups
-French Toast -English Muffins -Whole Milk
-Oatmeal/Cream of Wheat
-Oranges
-Bananas
-Grapefruit
-Nonfat Yogurt
-Skim Milk
-Fruit Juices
-Water
Lunch & Dinner

Recommended Foods Non-Recommended Foods
-Stock-based Soups (Chicken, Beef) -Cream-based Soups
-Salads (Lowfat Dressing) -Salads (Regular Dressing)
-Pasta (Marinara Sauce) -Pasta (Cream or Meat Sauce)
-Lean Turkey -Beef Sandwich(Mustard)Burger
-Fish (Baked or Broiled) -Fish (Fried)
-Chicken (Baked or Broiled) -Chicken (Fried)
-Pizza (Any Vegetable Topping) -Pizza (Any Meat Topping)
-Whole Grain Buns & Breads -White Bread
-Rice -Fast Foods
-Potatoes/Sweet Potatoes/Yams -Mayonnaise
-Skim Milk -Whole Milk
-Any Fruits or Vegetables (Fresh or Frozen) -Fruit "Drinks"
-Nonfat Dairy Products -Sour Cream
-100% Fruit Juice, Diet Soda/Iced Tea/Water -Any Regular Soda
24.5 General: Good - Your diet should be high in complex carbohydrates like breads, cereals, potatoes, pasta, and
rice. These types of foods should make up about 50-60% of your diet. They provide for a high energy level
that is sustained throughout the day. Be careful not to put high fat toppings or sauces on these foods, you can
take a very healthy, low fat meal and make it high fat very quickly. On pasta, a light marinara sauce with no
meat is very good. Buy the reduced fat or non-fat margarine's for potatoes and breads, and non-fat mayonnaise
for sandwiches. Breakfast cereals are also good sources of carbohydrates, Wheaties, Corn Flakes, Shredded
Wheat are examples of good cereals. Cereals should be un-sugared or at least very little sugar added. You can
add a teaspoon of sugar and/or some berries, bananas, or other fruit to add sweetness and flavor. Hot cereals
like oatmeal are also good, but do not buy the flavored varieties, just plain oatmeal or cream of wheat. Fruits
and vegetables provide for more carbohydrates and are a very important source of vitamins, minerals and
fiber. Dairy products are also good, they provide calcium for muscle contraction and relaxation, as well as
protein to help the muscles. Always buy the non-fat or low-fat varieties. Milk, cottage cheese, cheese, and
yogurt, can all be purchased this way. Eggs are good, but limit the number you eat to 1-2 per day. If you fry
or scramble them, cook them using a cooking spray like PAM instead of butter to put in the pan. Boiled or
poached eggs are also good ways to prepare them. Using egg substitutes such as Egg Beaters is an easy and
convenient way to include eggs in your diet without the fat. Red meat is fine once or twice a week. Red meat
is very high in fat. Trim the fat from your steaks, and ask for cuts that are lower in fat. Broil or grill your
steaks, it is a much better way to prepare them. Very lean ground beef, like a ground sirloin is lower in fat
than regular hamburger. There is also ground turkey breast that is very low in fat and tastes fine in tacos, chili,
pasta sauces, and other recipes as a replacement for ground beef. 1 meal should have about 6-8 ounces of red
meat per serving. Chicken, turkey and fish will make up a majority of the meat that you eat. Baked, broiled,
or grilled, chicken and fish is high in protein for the muscles and low in fat. White meat chicken breasts are
best since it is lowest in fat. Chicken and turkey should be cooked with the skin removed. Boneless, skinless
breasts can be bought and are great on the grill. Chicken or fish can be eaten with both lunch and dinner if you
wish. For snacks, pretzels, yogurt, breakfast cereal, and fruit are all very good. Turkey or tuna fish
sandwiches are also good snacks. Diet soda, fat free Jell-O pudding and Jell-O also make good snacks, the
pudding especially if you feel like chocolate. Pizza once a week is OK but try not to get fatty meats on the
pizza. Try ordering it with Canadian bacon instead. Making good choices is very easy nowadays, most
popular products have reduced fat or non-fat versions. Consult the meal recommendation list for alternatives
to high fat or high sugar foods. It is up to you to change your habits.
24.6 General: Bad - Stay away from:

-Too much red meat
-Fast food (MacDonalds, Wendy's, Burger King, Kentucky Fried Chicken, etc.)
-Fried foods (Burgers, french fries, Mexican food, Fried Chicken or fish, etc.)
-Sugary snacks (Candy, Ice cream, regular soda, Hi-C, Cookies, Donuts, Cakes, Pastry).
-Avoid fruit juices, they are a concentrated source of simple sugars.
-Heavy Cream sauces and butter, especially on pasta. Use fat-free salad dressings.
-Eating too late at night. Try to eat dinner before 7:00 at night. Your body becomes very good at
storing fat in the evening. Mid-day is a better time for your biggest meal of the day if trying to lose or
maintain body weight.
24.7 Shopping List This list is only a starting point for the athlete living on his own and doing his or her own
grocery shopping. This list will provide for a high quality diet that will involve minimal preparation time.
This list must be adjusted somewhat to fit your personal tastes and needs. Remember the food guidelines, and
read labels.
24.8 Meats & Cheese
-Ask butchers for leaner cuts of steak cut into 6-8 oz portions.
-92% lean ground sirloin for burgers, spaghetti sauce etc.
-Lean turkey breast or lean roast beef from the Deli in store for sandwiches.
-Whole chicken cut up. Or deli rotisserie chicken.
-Tuna packed in water.
-Canadian bacon.
-White fish (Orange Roughly, Cod, Haddock, Pollock, Perch, Walleye, Catfish, Oreo Dory, Etc.)
-Reduced Fat or No Fat mozzarella, or cheddar cheese.
24.9 Complex Carbohydrates (Pasta, Rice, Potatoes, Cereals, Breads, Rolls)

-Pasta - Spaghetti, Rotini, Ziti, etc (Available in whole wheat).
-Baking potatoes & Sweet potatoes/Yams.
-Oatmeal, Cream of Wheat, unsweetened. Can add toppings yourself.
-Unsweetened, whole grain cereals. Wheaties, Raisin Bran, Wheat Chex. Good for snacks or as an
extra meal.
-100% Whole Wheat, Rye, or any whole grain bread. No White Bread.
-1 Package of 100% whole-wheat dinner rolls.
-Brown Rice/Minute Rice.
-Bagels and English Muffins.
-Pancake mix & Nutrigrain Frozen Waffles (DO NOT PURCHASE ANY OTHER KIND).
-Macaroni & Cheese (Dry Mix Sauce).
-Mrs. T's Cheese & Potato Filled Pierogies.
-Frozen Ravioli or Manicotti.
24.10 Fruits and Vegetables.

-Get plenty of fresh fruits and vegetables, whatever you like.
-Frozen vegetables. Green beans, broccoli, etc.
-Fresh Tomatoes, Cucumbers, Lettuce, and any other Veg for salads.
24.11 Dairy and Eggs

-Skim milk.
-Non-fat cottage cheese.
-Large eggs (use only egg whites) or 2 packages of Egg Beaters.
-5 containers of non-fat, sugar free yogurt, sweetened with Nutrasweet and real fruit.
24.12 Drinks
-1/2 gallon each of orange juice and apple juice.
-Iced Tea, Crystal Light, Sugar free Kool Aid.
24.13 Snacks
-Wheat Thins and Triscuit Reduced Fat crackers.
-Jell-O Sugar Free pudding & Jell-O.
-Lowfat or Nonfat Frozen Yogurt.
-Applesauce (No sugar added).
-Ginger Snaps or Oatmeal Cookies.
-Lowfat Microwave Popcorn.
24.14 Spreads, Sauces, other condiments.
-2 Jars of Simply Fruit (in jelly section).
-Non-fat Mayonnaise.
-Dijonaise - Dijon Mustard for sandwiches.
-Spaghetti Sauce (Prego).
-Promise Ultra or Brummel & Browns spread.
-Barbecue sauce (KC Masterpiece).
-Yellow Mustard.
-Fat Free Salad Dressings of your choice for salads.
-Butter Buds (Butter substitute).
-Mrs. Dash (sodium free, all-purpose seasoning).
24.15 Soups
-Buy 6 cans of soup like chicken or beef with rice, barley, or noodles.
Nutrition Schedule-Weight Gain
AM
8:30 Breakfast - High carbohydrate content. Whole grain cereals, muffins, breads, oatmeal, pancakes, French
toast, waffles, fruit, fruit juices. Keep protein content moderate. 1 glass milk, 3 eggs, Canadian bacon. Take 1
Vitamin.
10:00 Pre-workout 1 - Carbohydrate drink Cytomax Champion Nutrition.
11:30 Post-workout 1 - Recovery Shake or Metmax Champion Nutrition
PM
12:30 Lunch - 40% Carbohydrate, 40% Protein and Fats 20%. Breads, cereals, potatoes, pasta, and rice should
make up a majority of your carbs. Leaner red meat, chicken, fish and lowfat dairy products will make up your
proteins. You can make yourself 2 sandwiches with a 1/2 pound of meat, 4 slices of bread. Have this with
chicken noodle, chicken & rice, or beef barley soup. Take Vitamins.
1:30-2:30 Nap
2:45 Afternoon Meal - Soup and a meat sandwich, or cereal, a piece of fruit, and a couple of glasses of milk.
3:15 Pre-workout 2 - Carbohydrate drink, Cytomax Champion Nutrition..
4:30 Post-workout 2 - Recovery Shake or Metmax Champion Nutrition.
5:30 Dinner - Same make up as Lunch, but should be a bigger meal. Take Vitamins.
8:30 Evening Meal - Soup and a meat sandwich, or cereal, a piece of fruit, and a couple of glasses of milk.
Before Bed make the cottage cheese and fructose shake or Ultramet Champion Nutrition.
Champion Nutrition ask for Steve Ward 800 225 4831
Recovery Shake
1 Cup Nonfat Cottage Cheese, 1/4 Cup Fructose (buy in bulk at health food store)
1/2 Container Egg Beaters or 1 egg, 1 to 2 Cups of Ice, 1 Cup Water, 1 Tsp Vanilla
*Can Add Fruit to change flavor, berries work well.
-Mix in blender and put into thermos to drink after workouts.
-Can be used for breakfast if needed.
Reference
1. Baker, Dan, Selecting the appropriate exercises and load for speed strength. The Official Magazine of the
Australian Strength & Conditioning Association Volume 3 no. 2 1995
2. Brown Harmon, M.D. Strength Training For Women: Some Hormonal Considerations, Track Coach 4370.
3 Bompa, Tudor O., (1993) Periodization of Strength. Published by Veritas Publishing Inc, Toronto, Ont.
4. C. Bosco , P.V. Komi, E Bosco, C. Nicol, G. Pulvirenti, and I Caruso. Influence of Training On mechanical
And Biochemical Profiles Of Athlete's Muscle. Coaching And Sports Science Journal 1994
5. Bosco, C, Tihanyi J, Komi p, Fekete G, & Apor P, (1982) Store and recoil of elastic energy, in slow and fast
types of human skeletal muscles. Acta Physiol Scand 116: 343-349
6. Bosco, C, Evaluation and Control Of Basic and Specific Muscle Behavior Parts one and two.
7. Cook, G, Fields, K, & Burton, L, Where Football Meets Flexibility, Training and Conditioning Volume 7, #3
1997.
8. Fox ,Edward, Sports Physiology Publishing Sauders College, Pages 24
9. Anne Gullig and Dietmar Schmidblecicher, Improving Speed Strength Though Maximal Arbitrary
Contractions, Modern Athlete And Coach Volume 37, Number 1 January 1999 page 24-25
10. Hakkinen, K., M. Allen, H. Kauhanen, et al. (1986) Comparison of Neuro-muscularmuscular Performance
Capacities Between Weightlifters, Powerlifters, and Bodybuilders. International Olympic Lifter. 5: 25-26
11. Hakkinen, K., Effects Of The Competitive Season On Physical Fitness Profile In Elite Basketball Players,
Journal Of Human Movement Studies 1988, pages 119-128.
12. Hodges, Paul. Seminar. October 2001
13 Holloway Marguerite, The Female Hurt, Scientific American Present, pg. 32-37
14 Metz Gullermo, Training and Conditioning April 1999 Volume IX, #3, pg. 11-19
15. O’Shea, Patrick Ed. D, Quantum Strength & Power Training pg. 53. Patrick’s Books Corvallis, Oregon 1995
16. Richardson, C. A. and Jull G. A Muscle control- pain control. What exercise would you prescribe? Dept of
Physiotherapy, University of Queensland, Australia . Manual Therapy 1995 pg. 2-10
17. Siff, Mel Ph.D. and Yuri Verkhoshansky 1995 Supertraining Special Strength Training For Sporting
Excellence
18. Sohail, A, M.D. Penn State Sports Medicine Newsletter
19. Tihanyi, Jozef, Principles of Individualized Training Methods Based on Muscle Fiber Structure and Mechanical
Characteristics, translation from Leistungssport, West Germany, Vol, 19,no.2, March 1989
20. Tihanyi, Jozef, Development Of Explosive Strength According To Muscle Fibers Types, Modern Athlete And
Coach Volume 37, Number 1 January 1999 page 12-15
21 Verkhoshansky, Yuri, Fundamentals Of Specials Strength-Training In Sports, Sportivny Press Livonia,
Michigan.
22. Verkhoshansky, Yuri, Programming and Organization of Training, Sportivny Press Livonia, Michigan, page
97.
23. Vittori, Carlo "The Rhythm of the Sprint" Athletics Centro Studi & Ricerche Fidal. pages 525-538, 1985
(Translated from Italian to English for The Chicago Bulls)
24. Viitasalo, J. T. and C. Bosco. "Electromechanical Behavior of Human Muscles in Vertical Jumps." pp 253-
260, 1982.
25. Vorobyev, A (1978) A Textbook on Weightlifting International Weightlifting Federation, Budapest
26. Young Warren "Specificity Of Strength Development For Improving The takeoff Ability In Jumping Events"
Modern Athlete And Coach Volume 33, Number 1 January 1995 page 3-8
27. Zatsiorsky, V.M. "The Physical Properties of the Athlete" pp. 1-11, 1966. (Translated from Russian by Jimmy
Pedemonte)
28. Zatsiorsky, V.M., Science and Practice of Strength Training, Publisher Human kinetics 1995 page 63,112 &
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Additional References
All Soviet Sports Review Issue, Modern Coach & Athlete, all Bud Charniga translations and many other articles from
around the world.

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CLINIC

2. THE TESTING, EVALUATION, INJURY PREVENTION 3 HOUR

DEMO WITH ATHLETES.

3. PLANNING A TRAINING PROGRAM AND APPLYING IT TO ALL SPORTS 3 HOUR

4. WORK CAPACITY GUIDELINES 1 HOUR 1/2

5. STRENGTH TRAINING GUIDELINES 1 HOUR 1/2

TEACHING PROGRESSION AND TECHNIQUE FOR OLYMPIC LIFTS

6. POWER CLEAN 30 MINS

7. POWER SNATCH 40 MINS

8. PUSH PRESS 15 MINS

9. PUSH JERK 15 MINS

10. ASSISTANCE DRILLS FOR OLYMPIC LIFTS 15 MINS

11. INCREASING FUNCTIONAL MUSCLE MASS 30 MINS

12. SPEED/STRENGTH TRAINING GUIDELINES 1 HOUR 1/2

13. SPEED TRAINING GUIDELINES 1 HOUR

IMPROVING QUICKNESS & BASKETBALL SPECIFIC CONDITIONING

14. TRAINING THE POWER FORWARD AND CENTER 45 MINS

15. TRAINING THE SMALL FORWARD & GUARDS 45 MINS

16.TRAINING THE SMALL FORWARD

17. TRAINING THE LINEMEN 45 MINS

18. TRAINING THE FOOTBALL RECEIVERS & DEFENSIVE BACK 45 MINS

19. TRAINING THE LB, TE, RB, FS 30 MINS

20. TRAINING THE OLDER PLAYER 30 MINS

21. ADAPTING THE PROGRAM TO THE UN-EXPLOSIVE PLAYER 45 MINS

22. PRESEASON-INSEASON (GAME DAY TRAINING) 1 HOUR

23. RECOVERY 30 MIN

TRAINING SYSTEM FOR ENHANCING ATHLETIC

AL VERMEIL, ERIK HELLAND AND MIKE GATTONE

COPYRIGHT © 1999 BY VERMEIL’S SPORTS AND

NO PART OF THIS MATERIAL MAY BE REPRODUCED WITHOUT EXPRESSED WRITTEN

JUMP/PLYOMETRIC AND SPEED TRAINING

1.1 Back Alignment and Motion

1.2 Lordotic Curve

Predisposing structural Some structural issues Few predisposition

Must have a complete evaluated by

Start training Step 1. Learn to co-

They be should monitor on weekly

1 Point 1 Point 1 Point 1 Point 1 Point 1 Point 1 Point

2 Point 2 Point 2 Point 2 Point 2 Point 2 Point 2 Point

*Level 1: 0-9 points *Level 3: 16-22 points

1.4 Scapular and Shoulders

1.5 FLEXIBILITY/JOINT MOBILITY PROBLEMS (Passive vs. Active–See Philosophy 11.2.1)

1.6 FLEXIBILITY/KNEE EVALUATION (PATELLAR TENDONITIS).

1.7 HAMSTRING PROBLEM

1.8 SQUATS-USING AN EXERCISE TO IDENTIFY RESTRICTED JOINTS RANGES

1.9 FEET & ANKLES

1.11 DYNAMIC MOBILITY AND STABILITY

1.12 BODY PROPORTION

1.13 FOOT QUICKNESS

1.14 VERTICAL AND HORIZONTAL JUMPING ABILITY

Repeat Vertical Jumps No Arms Standing Long Jump

1.15 LATERAL CHANGE OF DIRECTION

1.15.1 START LT MAT RT MAT LAST TOTAL

START RT MAT LT MAT LAST TOTAL

3. Specific Endurance 4. Sport Specific

1. Starting 2. Explosive 3. Elastic

1. Maximum/Relative 2. Eccentric 3. Static

1. Rehabilitation 2. Body Composition 3. Joint Mobility

4. Strength Endurance 5. Core Strength/Stability 6. Aerobic

2.1 WORK CAPACITY:

2.3 STRENGTH SPEED AND SPEED STRENGTH:

3. Specific Endurance 4. Specific Speed

1. Starting 2. Explosive 3. Elastic

Level 1: 0-9 points Level 3: 16-22 points