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Practical High School S&C
- 1. Practical High School Strengthand Conditioning Sanders Elite Training Performance Center 14129 Beach Blvd. / 11339 Distribution E. [email protected] | (904) 992-2001 | @setperformance
- 2. • • • • • Agenda What is SETPerformance? The Challenge The SET Performance Approach to Program Design Program Implementation Questions
- 3. What is SETPerformance? • The SET Performance Vision – SET Performance enables Schools or Sport Coaches to easily and affordably implement elite-level strength and conditioning programs for their student-athletes. – Goal is to prepare student-athletes for the riggers of competition, by decreasing injury rate and increasing athletic performance. • All SET Performance programs are scientifically based, with the foundation of the program being implemented at various levels of Collegiate/Professional Athletics – SET Performance Coaches hold the highest of educational credentials. Every staff member holds a Nationally Recognized Certification (CSCS, CPT, USATF, USAW).
- 4. Why is PerformanceTraining Needed?
- 5. The Challenge • Highschool athletes often lack the resources and expertise to train properly – Performance Programs need to “develop” the athlete for the long term – Too many sport coaches implement “cookie cutter programs” for a one size fits all approach – Putting to much work load on the athlete to soon. This approach can easily lead to “burnout” or peaking to soon – Lack of suppmental lifts in programs due to lack of equipment or knowledge of what the athletes strength deficiency is, can lead to poor long term development
- 6. The Challenge (cont) •College coaches have to start from scratch to build athletes – They WANT athletes to come into college with proper training, so there is not a detraining effect • What areas need to be addressed? – Consistent Functional and Performance Testing – Multi-Sport Athletes need to be handled differently than athletes that have a defining in-season or off-season – Athletes that play travel/club sports need to be given proper rest from their sport between overlapping/back to back seasons. – Education on proper recovery/nutrition habits to include in daily practice/competition
- 7. • Misinformation – Toomany voices, not enough legitimate expertise – Sport Coaches try to make programming sport-specific or to specialized to early *slows down athletic development* * possible increase injury rate* – HUGE difference between teams that train on legitimate programs and those that don’t • So where do we turn?? The Challenge (cont)
- 8. • GOOGLE? The Challenge(cont)
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- 10. • Other School’s Program TheChallenge (cont)
- 11. The Sport CoachOptions What does a sport coach do when a strength and conditioning professional is not on staff? 1. Nothing • Dangerous, inconsistent 2. Write your own program • High variability of quality and safety – could effect development of the athlete 3. Hire an outside coach or company • Hands on, consistent, an easy way to add experience and education to your staff with out extensive cost
- 12. The SET PerformanceBuilding Blocks of Athletic Development • Stimulus/Mode • Load/Intensity • Volume – Weight room volume vs. total volume • Rest/Recovery – “You don’t get stronger by lifting weights. You get stronger by recovering from lifting weights.” – Mark Rippetoe • Periodization – Why is periodization so important??? • “Functional” Strength – Strength in coordinated movement
- 15. Phase Intensity VolumePurpose GPP Verylow Veryhigh Neuromuscularefficiency Hypertrophy 60%-75% 3-4setsx8-12 reps Musclesize/capacity Strength 80%-90% 4-5setsx3-5 reps Lowendstrength Unload 50%-65% 3setsx6-8reps Recovery Power 70%-80% 4-5setsx4-6 reps Strengthcombinedwithspeed Speed 50%-65% 4-5setsx4-6 reps TypeIIbactivation MaxStrength 90%-100% 4-5setsx1-3 reps Maximalstrength Periodization (cont.)
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- 17. Programming Nuts andBolts • Rely on proven methods of enhancing sport performance and preventing sport injury • Minimal equipment demands = universal implementation • Every training session incorporates explosive hip extension for athletics power development • Balance movement patterns FIRST, then adjust for specific sport- movements as necessary • Integrate programs across sports – “Sport-specificity” at the high school level is secondary to ATHLETIC DEVELOPMENT
- 18. Programming Nuts andBolts (cont.) • Progressions – Load – Volume – Movement complexity • Variations – Grips – Angles – Types of contractions • Concentric, Eccentric, Isometric – Time under tension DB Split Squat DB Bulgarian Split Squat DB Single Leg Squat
- 19. Strength Training andConcussions • HOTTEST TOPIC EVER. • The Question: Can lifting weights prevent concussions? MAYBE • Most of the focus is on strengthening the neck – Anecdotal evidence exists but very little empirical evidence • University of Washington has instituted mandatory neck strengthening protocols for high-risk sports • SET’s stance: – A proactive approach and proper body positioning is essential in decreasing concussions during practice and competition
- 20. In-Season Training • Whylift in-season? – Detraining can begin as soon as two weeks after ceasing strength training = decreases power, speed & confidence at season end • Adjustments – Decrease volume to avoid DOMS – Decrease duration – time is a premium in-season – Extra awareness of practice/competition volume • Proactive recovery, nutrition and injury prevention is HUGE
- 21. • • • • Development of YoungAthletes Priority = MOBILITY & MUSCLE ACTIVATION Look to engage minds AND bodies Build efficiency of movement patterns – PERFECT REPS Focus on quality and volume We ALL start out with proper mobility!
- 22. FAQs • What aboutmulti-sport athletes? – Programs have to be integrated across sports – Developing the ATHLETE takes precedence • What if my team has restricted access to the weight room? – Implement GPP or speed work into your Practice Warm-up Plan. SET Coaches are more than willing to help you implement a program to fit you needs • I have a part-time strength coach – what’s the best way to utilize him/her? – Part-time coaches are expensive per minute, so the goal should be to make their time as efficient as possible • I have stretches of time without contact with my athletes. What do I do then? – Make sure they are set up on the right program – Have them train at a SET Performance Facility – Reach out to SET Performance on a “Plan of Attack” to ensure your student- athlete is having the best athletic experience possible. • How do I ensure my athletes’ safety? – You are always ultimately responsible for your athletes – Be a proactive coach at all times, hire professionals that have your student-athletes best interest.
- 23. The Ultimate Goal Sowhat is the ultimate goal of implementing a strength training program?? LONG-TERM ATHLETIC DEVELOPMENT •It’s not about a single workout or an 8 week training program •Implementing a true PROGRAM involves planning for 52 weeks year after year after year…
- 24. SET Performance Implementation •Optimize time and space – We are sensitive about your time AND your athletes’ time • Committed to a Long Term Development System – Remember: everything works… for a period of time. Your athletes program should evolve as their body and skill set evolves. • Proactive Teachers in the weight room – We are students and teacher. • Educate your athletes with a Staff that is infectious
- 25. SANDERS ELITE TRAINING MakingELITE Possible 14129 Beach Blvd. / 11339 Distribution E. [email protected] | (904) 992-2001 | @setperformance