This is a fun way to do a bench or maybe a deadlift workout. I would NOT recommend it for a squat workout due to the technique failure.
Work up to 92.5% – 95% of your max.
As soon as you hit your last rep – the clock starts. You have 35 seconds to drop 20 pounds and do 5 reps. If you don’t do 5, the clock starts again as you drop another 20 pounds and try again. Keep dropping 20 pounds and trying every 35 seconds until you successfully do 5 reps. As soon as you do 5 reps – hit the floor and do push ups. Whoever does the most push ups wins.
Work up to 92.5% – 95% of your max.
Rest 1:00 and drop 10% of the load on the leg press and go to failure.
Rest 1:00 and drop 10% again and go to failure.
Rest 1:00 and drop 10% again and go to failure.
Rest 1:00 and drop 10% again and go to failure.
Rest 1:00 and drop 10% again and go to failure.
Rest 1:00 and do a wall sit at 90 degrees squeezing a mediball between your legs and holding a 10 or 25 pound plate like a steering wheel. Your partner that was unloading the weight will push the plate down, up, right and left for a 2 second count each way. The person the goes the longest on the wall wins.
Heart Rate is Heart Rate – Whether you are running your athletes, doing a circuit, riding bikes or just doing super or giant sets – as heart rate responds to the workload, fitness (work capacity) is being trained. Can you be in great shape running but not in doing agilities? Yes! Doing distance work but unable to maintain tempo in executing a giant set workout (legs, push, pull)? Yes! In post season – general physical preparation (GPP or working to work) is very acceptable. Even in very early off-season it is OK. But, with time becoming such a cherished commodity, special fitness / work capacity training focused on the energy systems of the competition is the key to elite performance preparation.
How Much Fitness is Enough? – Aerobic Base is a waste of time. Distance in virtually every sport has NO place in the preparation plan. A recovery run for soccer or basketball in the post season around campus wearing your gear to have fun and look good is great. But the other 11 months of the year distance is compromising speed and power. Building the intervals of training, be it short burst agilities or long intervals of 1:30 – 2:30 in order to train the energy system to work and recover is critical. What is the rest interval? It can be heart rate (recover to 121) OR just watch the quality of the work. The quality MUST remain high or you are doing crap reps. A competent coach would never load a bad squat pattern, so why continue to do reps when the speed, turnover and quality is less than optimal? To make them tougher. . . . ? On occasion, yes. I think that if you want tough people, recruit tough people.
Frequency and Dosage of Training – Physical preparation is like medicine. It must be the correct amount, taken in the correct timing for the optimal period of time. Training fitness and work capacity is easy. More is better in terms of volume. Less is more in terms of rest. However, what if you are training speed, acceleration and power? Then the QUALITY of the rep is the MOST important factor of training. How do I increase quality? Rest longer or break the reps up into sets. How do I rest longer when sport coaches are watching? Make the groups bigger, add planks, or insert shoulder body weight alphabets or stretching between work bouts. The athletes are “working” but are recovering the energy system and nervous system for the next rep. Muscles and fitness take more reps and fewer sets while the nervous system (speed/power) require more sets and fewer reps.
Training Effect – It takes about 6 weeks to effect a training effect that will be a long-term change in the status and abilities of the athlete. Anything less tends to be temporary. Recovery is critical to the training effect. If the athlete is not allowed to recover, the rebound effect to the training stimulus is muted and the results of training are dampened. This in turn will create less buy in as testing results will suffer. And, of course the sport coaches will not think you know your stuff if your numbers are not outstanding!
Rest – In training volume, once the volume goal is attained in terms of distance, loads, sets/reps, etc. the next step is to begin to shorten the rest bouts. In sport, it is generally not who can dothe most work in the shortest time (crossfit, cross country, distance racing) but rather who can do the highest quality work and recover in the time allotted in order to be ready to perform again at an elite level (this is also the definition of work capacity).
Running – Most sports are based on running and sprinting. The nervous system must be re-set after a heavy leg session to be elastic and dynamic in the run/sprint pattern. If the athlete is allowed to do nothing after a heavy leg session, the next days workout is compromised and over time, the athlete will begin to lose the elasticity required to run, jump, start, stop and change direction in a fluid, dynamic and explosive ability. So, run what after a heavy leg day? 6-8 x 50m, 6-8 x 100m or something in that volume range (300 – 800m). Run, walk, run walk and as the athlete loosens up, the speed will come to them and make their last one their fastest one and look like a sprinter again.
Running II – If you are working with an older population and doing interval ladder sprints (50-100-150-200) or pyramid interval sprints (50-100-150-200-150-100-50) always go from long intervals to the short interval in order to protect the calf from strains and pulls. If you want to work on speed and turnover, start short in terms of distance and go up because when you prescribe the workout this way, the athlete will maintain the faster turnover through the longer intervals. When the workout is prescribed from long to short, the athlete will tend to run rather than sprint the shorter distances.
Special Strength – Special Strength is loading an athlete so that the rep is above 90% of the best effort in terms of speed, power and quality. Hill sprints and agilities, loaded jumps, sled and parachute sprints, resisted starts. The load is usually 10% or less of body weight.
Volume – Many injuries are a result of volume. Generally, only in competition will accidental injuries occur (getting rolled up, shoved, tripped, etc.) or catastrophic non-contact injuries happen (the dreaded ACL). Training injuries are almost always volume related. Volume is training age and sexual maturation age related. A novice emerging athlete that is a late maturing child will need much less volume than a child with a training age of 3 years and is an early maturing child.
These are some of the things I have learned over the years in training athletes of all ages. I hope it helps! Robb
WOD Circuit 1 Dakota Meyer
MB Scoop Toss
Feet Up Push Up
MB Chest Pass (off floor)
Tubing Speed Pulls Horizontal
DB Push Up + 2 Rows
2:00 Cardio (Row-Run-Bike-Etc)
Recover for 2:00
All Reps are 10
Do 3 – 4 Rounds
WOD Circuit #2 Paul Ray Smith
Plate Chops Rt/Lft
Plate Overhead Lunges Rt/LFt
Plate Squat Jumps
Plate Sit Ups
DB Hang Snatch
DB Push – Up + 2 Rows
1 DB Turkish Get – Up Rt/Lft
MB Push – Ups
MB Twist Toss Rt/Lft
Pull – Ups
Reps are all 10
Rest is 2:30
Do 1 – 2 Rounds
WOD Circuit #3 Michael A. Monsoor
TRX Push – Ups
TRX Pull – Ups
TRX Curl Unders
KB Cln+ Sqt+Prs Rt/Lft
KB Turkish Get Up Rt/Lft
MB Scoop Toss
MB Twist Toss RT/Lft
All Reps 10
Do 3-4 Rounds
by Andy Koen
(This was done when I was at the NSCA – When I was still a member and a proponent of that organization . . . Robb)
If carrying 70 pounds of body armor and tactical gear wasn’t physically strenuous enough, then the stress and adrenaline that flood the bodies of SWAT team officers while working a volatile crime scene can be downright exhausting. That is why members of the Colorado Springs Police Department’s Tactical Enforcement Unit (SWAT) rely on Coach Rogers and staff at the National Strength and Conditioning Association to keep them at their peak physically and mentally.
During the past four years, the NSCA and the CSPD have blazed a cooperative trail in developing a series of specialized workouts just for the SWAT Team. It’s called functional fitness. Crouched in a firing stance, the officers cross the gym floor carrying 25 pound weights in place of an assault rifle while their partners use resistance bands to pull against them.
Coach Robb Rogers says this is just one of multiple exercises used to strengthen the muscle groups the officers rely on most to keep them healthy and safe in the field. “Core strength and stability becomes critically important with this type of athlete.”
Commander Thor Eels first initiated the partnership when the police department began looking for ways to improve their physical fitness testing program for selecting SWAT officers. One of the earliest benefits of the program has been the drop in work related injuries. However, Eels says the biggest benefit has been the improved ability of his officers to remain calm under pressure. High stress situations can easily force a fight or flight reflex that can cloud a person’s judgment. “A SWAT officer in a hostage rescue scenario only gets one chance to get it right, and they have to make the right decision,” Eels said. “I wanted them to be operating at the highest physical level possible to make good decisions.”
The training regiment has become a benchmark for fitness training within the law enforcement community around the country. Coach Rogers also consults with the California Peace Officers Standards and Training Commission to restructure the training manual and exercise protocols and procedures implemented at all Police Academy’s in the state of California. Robb also uses similar exercises to create a specialized training regiment for Special Forces soldiers from Fort Carson.
The following items are philosophical tenants I apply to all my training prescriptions and programs. I have found that when I keep these items at the forefront of my process of training, my athletes and clients are trained to a much higher level with less volume and fewer problems.
1. The first 5:00 minutes of the workout sets the tone for the entire session and the last 5:00 minutes of today’s workout is the start of tomorrow’s session.
2. Pattern Before Power
3. 20% of Corrective Exercises applied during the training session will tend to positively impact 80% of the problems and complaints of the athlete/client.
4. Just because you can does not mean you should.
5. The quality of the focus, effort and repetition are the key to optimal performance.
6. Body weight before external loading.
7. Build in fun and competition.
8. Speed, power, strength, core and fitness sequencing are the key to maximizing the performance training prescription.
9. After clean patterns and added volume and load – integrate time under tension, speed, unilateral loading, complex and combination patterns of training for added stimulus and improvement.
10. More is Better – more rest, more recovery, more quality and more nutrition
The first 5:00 minutes of the workout sets the tone for the entire session and the last 5:00 minutes of today’s workout is the start of tomorrow’s session. The first 5:00 minutes set the tone, tempo and focus of today’s session. Many corrective exercise strategies can be seamlessly integrated into the warm up process. The last 5:00 minutes of the workout can be focused on passive recovery and/or active regeneration techniques in order to maximize the benefits of the session as well as begin to train the athletes that warm – up and recovery are a part of every training session.
Pattern before power. If the athlete/client does not have clean movement patterns, why load them, increase their volume, add speed, etc? It makes absolutely NO sense to have the athlete continue to execute crappy reps. Good to great reps are acceptable, depending upon the athlete/client. The novice can get away with good, but not the veteran.
20% of Corrective Exercises applied during the training session will tend to positively impact 80% of the problems and complaints of the athlete/client. Most of the poor compensation/movement patterns I have encountered are from ankle immobility, hip immobility, low core instability, T-spine immobility, anterior shoulder tightness and scapula instability. Addressing these items during the warm up, cool down or the training session with a few easy to do exercises will tend to address most of the issues that people have when it comes to movement and overall muscular-skeletal health.
Just because you can doesn’t mean you should. If you can do 50 snatches in a row, should you? Why? 100 hang clean and squat presses? 100 burpees? Why? To get smoked? Ok, that makes a little sense. Very little. Are you training or are you working out? If you are working out – go ahead. If your focus is to increase work capacity – fine. But just doing it to do it or for work capacity is like running around the goal post to warm – up. It accomplishes the goal and nothing else. If you are training and you have a goal or have an issue or have a technique or pattern problem – then why do a bunch of unfocused, crappy reps? When you get tired and keep going – you most likely are doing crappy reps.
The quality of your focus, effort and repetition are the keys to optimal performance. Not only do your patterns need to be optimal but your effort needs to be intense and your focus needs to be great in order to get the most out of your training session. If your effort is average, your return on your effort will be average. If your focus is poor, generally your execution and pattern will suffer. If you are training with great effort, optimal focus and executing great reps, your return on your training will be maxed. Effort and focus can pertain to speed, power, pauses and holds as well as rounds and reps.
Body weight before external loading. If an athlete cannot execute 20 reps of air squats and push-ups properly, then why prescribe loaded squats or bench press? If they cannot execute 3 good pull-ups, why let them continue to bench press 225 and do lat pulls with 90 pounds? If an athlete cannot execute a single leg sit down squat onto a bench for 5 reps, why load them with dumbbells for lunges? Body weight before external loading.
Build in fun and competition. If it is not fun, why do it? If the person does not like to compete, why are they in performance training? If you are just working out, then you do not need to compete. If you are not going to be graded or measured in any type of physical parameter, then you do not need to compete. But it always MUST be fun, or, why do it?
Speed, power, strength, core and fitness sequencing are the key to maximizing the training prescription. Would you time a mile and then test a 40? Would you test bench press max and then test seated mediball push test? Would you smoke the core and then test a dead lift max? NO! Then why set up your training sequence so that the athlete trains in a poor order or sequence of stimulus? If they do not improve on test day, then the training program was flawed. The Russian coaches felt that if 60% PR’ed, it was a poor training cycle. If 70% Pr’ed it was an average training cycle. If 80% PR’ed then the training program was outstanding. How do your training cycles compare?
After optimal movement patterns are established and/or volume and load are added – integrate time under tension, speed, unilateral loading, complex and combination patterns of training for added stimulus and improvement. If the same workout prescription is done time after time, with similar progressions, similar loads and similar exercises – why would you ever expect different results? New stimulus must be applied and training emphasis focus must be integrated and weaved in and out of the program as speed, power, strength and fitness are all vital components for competitive athletes to improve during the off-season.
More is Better – more rest, more recovery, more quality and more nutrition. It is America and yes more is better. However, it is not always just more volume or more load. What is critical to integrate is more quality stimulus at the optimal time, more proactive recovery and better nutritional support at the times that it is critical and the body is starving for nutrients.
These are some of the tenants that I judge every one of my training programs and workouts by as I prescribe them to my athletes and clients. They have helped me over the years and I hope they are of some inspiration to you.
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The clean should be taught from the top down. The human mind can only focus on one cue at a time when learning new skills. I prefer to keep it simple in order for the athlete to internalize the cues quickly and remember them easily. When teaching any ground based skill it is critical to teach the base of support/stance first.
The stance can be taught several ways. Have the athlete jump up 3 times and land in a quarter squat on the third jump. Have the athlete assume their high bar squat stance. Have the athlete place their heels under the hips and externally rotate the feet out at 7-15 degrees. External rotation of the feet is important any time the athlete has load through the spine. Being able to squat with the feet straight ahead is a function of hip external rotation mobility. Squatting with the feet straight ahead with load is an excellent way to cause back strain and injury. Back to teaching the clean stance. This stance is the basic athletic stance for jumping and landing.
The knees are flexed with the kneecaps even with the toes. The torso is upright at this time. The abs are braced, the shoulder blades are retracted and the wrists are turned straight down OR the elbows are turned out. Why are these the cues and why are they important? The knees are flexed so that they are in a position to jump, but will not move/flex in the slide of the bar down the legs. The abs are braced in order to protect the lumbar spine and transfer force. The shoulder blades are retracted in order to better transfer the power from the legs and hips through the shoulders to better move the load on the bar with speed. The wrists turned down/straight OR the elbows are turned out in order to create an upright row path of the bar in order to keep the bar close to the center of mass, a much stronger position to impart force.
When the athlete understands and can execute the stance and the posture, the hang clean techniques can be introduced. The first is to hinge at the hip and execute a bend over. The body weight should stay centered on the foot with the load being full footed but NEVER “on the toes”! The body weight can be SLIGHTLY forward on the forefoot (I will grab the athlete and let them feel their weight centered on the foot, back on the heel and forward on the forefoot by having them lock their body and rocking them back and forth so they can understand how slight the change is in their center that can change the entire movement). I have them bend over, bend over and then jump. We will execute this movement several times. Then the athlete will execute an upright row, putting the “hands in the armpits” with a grip so that the hands are outside the edge of the legs. The elbows will be high and wide. This can be done with body weight, a dowel rod or a bar. Next I will have them put it together so that they will say OUT LOUD “Feet”, “Knees”, “Chest”, “Wrist” in order to set up and then they ONLY NEED TO DO 2 MOVEMENTS – ONE AT A TIME! The movements are “Bend Over” and “Jump” and the jump should be HIGH! The bar should remain close, go to the mid-chest area and the elbows should be high and wide. The jump will cause the athlete to leave the ground, but the stance upon returning to the ground should be the normal clean stance, which is also the normal squat stance.
The RackThe rack is a rack – NOT A CATCH! Many times people will “catch” the bar, and it will land on them with a thud on the shoulder, which is very uncomfortable for young athletes or very lean athletes, both of which have very little muscle mass on the upper shoulders. The key to the rack is to keep pressure on the bar at all times. The pull converts to a push as the bar passes the upright row phase into the rack onto the shoulders. This in turn allows the athlete to rack the bar at a position in which the load is absorbed at the highest level of the front squat. If the rack is smooth, the load will be absorbed by the legs and hips; with the torso being stabilized and braced for protection. When the load is heavy, the rack will be accomplished with a low front squat where if the load is light, the rack will be in a high front squat position. In other words, the load will determine the depth of the squat on the catch.
Flaws, Problems and Corrections –
Weight misplaced in the base of support – Too far forward and the athlete will have to jump to the bar, lean back on the rack or reverse curl the load up to the rack position. Too far back and the bar will hit the belt or belly on the way up or there will be no power transferred into the bar.
No Shrug – The shrug is a key component of the high pull and the last bit of force imparted to the bar on the upward path before the pull force changes to the push force of the rack.
Lazy Elbows – The elbow quite often gets lazy and the bar will begin to drift away from the center or torso, requiring the athlete to again reverse curl the bar or lean back on the rack.
Rounded upper back or lazy shoulder blade retraction – This results in a portion of the power generated in the hips and legs being lost in the upper back as the torso flexes and the taps stretch, absorbing force that should be transferred into the bar. If the flex continues down the torso into the lumbar spine, injury can occur and could be quite serious.
Soft Core – Many times a beginner will not maintain a braced core, and the body will look as if it is flexing through the torso as the lift is executed. This flex is wave like in appearance and is due to the abs not being braced. While not too dangerous in terms of injury (unless it is excessive or the load is great), the resultant lack of transfer of force will seriously limit the ability of the athlete to generate force into the bar and move the weight with speed.
Landing in a wide stance after the pull/jump – this denotes a lack of leg strength in the ability of the athlete to squat with load. This is remedied by prescribing more squatting activities.
Teaching Drills –
Slide, Slide and Shrug, Slide and Hang Clean – This drill is just like it sounds. First, slide the bar down to the hang and then up; Second, slide the bar down to the hang and then up with a shrug; Third, Slide the bar down to a hang and then clean it.
Hang Clean and Front Squat – Again, Just like is sounds. Do a normal hang clean and follow it up with a squat – or multiples of both the squat and/or the clean. If they are weak in the squat, do 1-2 Hang Cleans and 2-5 Front Squats.
Slide, Pause and Hang Clean – This is for starting strength. A normal hang clean is elastic (think rubber band/ball – elastic). Do a normal slide and then hold the hang position for up to 5 seconds before executing the hang clean. This will train the athlete to have excellent form, great back side chain strength in the hang position and good explosion out of the hang or athletic position.
Bar – the traditional implement for use in the hang clean.
Dumbbells – ok to use but will change the elbow position and foster a lazy elbow, which is a common error.
Kettlebells – a somewhat “new” implement for hang cleans and this does mimic the general hang clean pattern that a bar requires for optimal execution.
Ground based trainers – such as a bar type implement that is anchored on one end (think land mine set-up). This is ok in general, but can restrict the ability of the bar to move naturally in the “S” shape if the anchor point does not rotate in a 360 degree ROM but it does enforce good mechanics.
Summary – The hang clean is the usual starting place for learning the clean from the floor, blocks and with other implements. Once the hang clean is mastered, it is relatively easy to introduce the clean from below the knees and then the clean from the floor. The hang snatch is super easy to learn when the hang clean becomes natural as the hang snatch is really even easier to learn.
IN – SEASON TRAINING IDEAS
The goals of our in – season football training program depend on who is doing the training. For the upper classmen that have been in the program and are playing, the focus is injury prevention and strength maintenance. For our underclassmen that are not competing as much, it is strength/power improvement as well as injury prevention. The athletes that are not competing but are red shirted or on the scout team will spend time on fitness as well as strength/power development.
Typically we train strength and power on Monday with snatches, squats and bench being our big lifts. We follow that up with power and speed on Thursday with cleans, single leg lifts and incline presses. We always include lots of back pulling in order to prevent imbalances in the shoulder girdle. The modality will change from bars to dumbbells, the loads and volumes will fluctuate and the exercises will also change. For instance, in an in-season cycle that changes every 3 – 4 weeks, we could do the following:
Exercise Week 1 – 3 Week 5 – 7 Week 9 – 11
Monday – big lifts
Snatch Bar – hang 1 Arm DB – hang Bar floor
Squat Safety bar Back squat Front squat
Bench Bar Db’s Floor
Thursday – big lifts
Cleans Bar – floor Bar – hang Db’s – hang
Single leg Bar squats Db hi box step – ups Db 3 way lunges
Incline Db’s Bar Db alternate
We keep the sets and reps low as we are attempting to keep our strength and power levels high while not wearing out the athletes with the volume. Typically, our in-season volume is about 35 – 45% of an off – season workout. A Monday workout will be about 45 – 60 minutes depending on the work capacity of the athlete. A Thursday session will typically take 30 – 45 minutes. The fitter and fresher the athlete, the quicker the athlete will finish. The prescribed loads will be in the mid to upper ranges (80 – 90%) on occasion.
Weeks 4 and 8 are transition weeks. They typically coincide with exam weeks in school. The coaches cannot pull off on practice and the game is the game. Therefore, we give our athletes off Thursday from lifting. This allows for mental, physical and emotional recovery as well as some extra time for studying.
The athletes in football not involved in competition will workout Friday either at 6:00 am if the game is away or at 2:30 in the afternoon if we are at home. This workout is purely for fitness. We emphasize strength with dumbbell and bodyweight circuits and conclude with a big interval sprint session. For most of this group, this is the hardest day of the week.
The practical goals of our program depend on which athlete we are focused upon. For our upper classmen it is constantly adjusting the training modalities from bars to dumbbells, machines or tubing in order to accommodate the various injuries, bumps and bruises the game of football imposes on the human body. For our new players it is adjusting to the demands of scheduling their time and getting accustomed to actually lifting weights in a scientifically designed, demanding program with structure. For our non – competing athletes we are training toward a max in the strength/power lifts while attempting to build upon their foundation of fitness.
Each athlete gets an individualized workout based upon his or her maxes sport and position. This workout prescription is further adjusted on the floor in consultation with the strength coach as the athlete begins their training session. We have set times for each team or group to train. Most of our athletes train before practice. Occasionally we have teams that train post – practice. At the end of each training session the athletes are required to get their workout sheet initialed upon completion. This insures one on one interaction between the coach and the athlete each and every workout. At the end of every workout the athletes will get a recovery drink and stretch for 5:00 to aid in restoring their body to pre – workout levels in time for practice
SUMMER TRAINING IDEAS
During the summer months we usually have 65 – 75 football athletes here, depending on the summer school schedule. By July both basketball teams are here in full force and we generally have 30 – 40 athletes from other teams that are here for various reasons. We open at noon since the morning is devoted to classes and have our first group of women athletes at 1:15. Our first group of football players is at 2:30. At 4:00 we have our second group of women, at 5:00 our men’s basketball team and at 5:30 our second group of football athletes. This allows for plenty of room, good safety and lots of coaching, instruction and supervision. We usually wrap up the day between 7:00 and 7:30.
We are a “mid – major” school and our athletes are in summer school or, in the case of some of our athletes, working. Therefore, our athlete’s mornings are taken up with class or work. That is the reason for the late schedule. Other schools I have coached at had all of their athletes in summer school, which caused our football schedule to be a 1:30 lifting/running group followed by throwing at 3:30 and a 4:30 lifting/running group. On that schedule our day wrapped up about 6:00. In that model the morning was again slotted for classes, tutors and studying. I know some of my colleagues have early groups or are exclusively early workout teams with football finished by 10:00 a.m. each day. We do that in the winter, on Fridays, but in the summer we generally become an afternoon and evening team.
The athletes that go home are given a separate workout plan that is more generic in nature. This is due to the fact that they will not have access to the same type of modalities (sleds, chains, rubber bands, hills, sand pits, etc.) that we have access to here. However, when they return they are accountable for their level of fitness by the point system we use as they begin their workouts for the fall. Larry Smith, my head coach at the University of Southern California taught me the point system. I thought it was an ingenious way to help make competitive what could be a negative at the beginning of the year. It is evenly weighted with 15 points for the weight room and 16 points for the running. Each athlete must attain a score of 23 of 33 points or 70% in order to pass. We accomplished all of our testing as a part of the voluntary training program so no practice time was used.
During the summer we use a lot of variety to foster compliance and excitement. We expect our leaders to lead and our followers to follow. We have always built in breaks and use every toy that we can think of to make it different and fun. We have watermelon on occasion and Popsicles after big running days. I have had guys go to nearby schools and throw with their guys and it is generally a fun time of preparation.
What emphasis do you put on core training and when and where does it fit in your program?
Core training is done at the beginning, middle and end of all of our strength workouts performed in the weight room. At the beginning of our workouts we may do chronic abs which are a series of on the floor sit –ups done either coach directed or at the athletes direction targeting all areas of the abs. We may also do hanging abs, where we hang from the racks and lift our legs, knees or feet up to our stomach, chest or hands in a variety of exercises. We may also do some swiss ball exercises, some mediball drills or some rubber band or tubing exercises for our core. I always assign some type of core training prior to the work out in order to awaken and stimulate the core in order to foster correct neural recruitment to protect the core as the heavier exercises are executed. Years ago it was recommended that no core work be done prior to heavy weight training in order to prevent core fatigue and possible injury. I have found over the years that some core work at the beginning actually seems to help foster better mechanics during the lifting workouts.
At the end of our workouts we assign more ab/core work and a lot of this is of the weighted or heavier variety. We repeat our pre workout chronic abs but add ankle weights and a plate or mediball in our hands for extra resistance. We do burnout sets with the mediball. We prescribe swiss ball exercises for stability and strength when the athlete is already fatigued. We do more rubber band or tubing ab drills. I also have found that if I break up the ab work I can get better compliance from my athletes, especially when it is not coach directed.
Many of the exercises our athletes perform call the core into play. When an athlete cleans, snatches, squats or does combination lifts, the core is being called upon in order to support and stabilize the load. Many of our circuit workouts with dumbbells have an extreme core component in the execution of the individual exercises. In essence, any time our athletes are standing and lifting loads that are in their hands or on their shoulders, their core is involved to some degree. The higher the load is over their shoulders and the lower the hips are in the movement, the greater the core is being called into play. Going from bilateral support to unilateral support increases core involvement. Decreasing the stability of the athlete or increasing the instability of the surface the athlete is on increases the demand on the core.
In summary, the more ways we can target the core, the better we get at just about everything we do.
Is warm-up that important?
Warm – up is a critical component of the training and conditioning process in my philosophy as a coach. Warm – up will set the tone, tempo and attitude of the individual, group or team for the entire workout. If the warm – up is slow, methodical, sloppy, half – hearted, mechanical, or non – existent, then the workout, practice or competition will reflect that type of warm – up. However, if the warm – up is up tempo, crisp and possesses variety, then the following session will begin will reflect those same attributes.
I try to accomplish several things during warm – up. I want to warm the athletes up. But, I also want to create suppleness throughout the body, turn the neuromuscular system on, properly prepare the athletes for the workout to follow and progress the warm – up to the point the athlete is ready to handle the stressors of the upcoming workout. I call this sequence warm – up, loosen – up, turn – on, build – up and workout.
Warm – up consists of a variety of exercises and drills I implement in order to create an athlete that is prepared for the workout. When I was coming up, warm – up used to consist of “run around the goalpost” or “3 times around the gym” or “give me a lap around the track” and that was it. Today, warm – up is utilized for pre – hab injury prevention exercises, neural innervation to “turn on” the proper musculature, agility, mobility, core strengthening, joint loosening, balance enhancement, spatial awareness training, as well as building up to the speed, power and strength in the ranges of motion needed in the workout itself. In other words, as Vern Gambetta queried many times,
“Where does warm – up end and the work out begin?”
The warm – up is crafted based upon several parameters. The type of workout that will follow the warm – up, the sequence of the previous workout, the warm – up menu for the training period, the demands of the sport and the needs of the athlete. If the workout is a horizontal speed session, then the warm – up is more like a “track” warm – up, with lots of sprint technique drills. If the workout is a lateral speed and agility session, the warm –up is designed to prepare the athlete for hip, knee, ankle flexion, rotation and extension at the proper speed and depth. If the work out is a strength, plyometric, conditioning or work capacity session, then the warm – up will again reflect those differences.
During warm – up I prescribe lots of pre – hab drills in order to foster injury prevention. Things such as neck for football, multi – planer balance single leg squats and single leg good mornings as well as rubber band walks for ACL protection. Slide board drills for groin development/protection, hamstring slow speed strengtheners on glute hams, physioballs and with partners to name a few. Loosen – up consists of dynamic movements to prepare the joints and the body for the full range of motion demands of the workout. I do not do a lot of “stretching” prior to a training session. Old timey stretching/flexibility is saved for post workout time.
Turn – on is a reference to incorporating the neural component of the neuromuscular system. Many of my athletes have been in bed sleeping or sitting in class just prior to the training session. Many of the muscles have been somewhat dormant and need to be awakened or “jazzed up” for the workout. The core needs to be addressed, the glutes need to be made to function and on some specific athletes, the abductors and adductors of the hip need remedial work. I assign specific drills and exercises in order to get these areas fired up and functioning as they were designed.
Build – up refers to the athlete continuing the warm – up to the point in which they are prepared to move at the speed needed for the session and in the manner required for the drills assigned. If the athlete is doing an agility workout, they need to be prepared to bend, rotate, extend and explode in and out of cuts. If the training session is a horizontal conditioning session, then the athlete needs to be prepared to run at the tempo required for the sprints assigned. If the athlete is going from warm – up to the platform, then they need to be ready to pull and rack quality weight with posture, power and technique.
My warm – ups are generally 10 – 20 minutes in length and consist of a variety of drills, modalities, techniques, planes, tempos and ranges of motion. It is imperative the athlete be prepared for the upcoming session. I look at it this way. If the upcoming training session were a competition, would I want my athletes prepared to start fast, with great focus, function and fundamentals? I think we all would respond with a resounding “Yes!”
How do you test athletes for camp? How do you hold them accountable in todays culture in which they want it all? Jobs, social life, family time, hobbies and sports all vie for their limited attention spans and quality time. Larry Smith, the head coach at Arizona, Southern Cal and Missouri first introduced this to me as my boss at USC. After spring testing, the scores are set and the goals for the fall are determined for the fall. I have used this system very successfully with men and women’s basketball, volleyball, soccer, baseball and football at the collegiate level. IF the head coach buys in, it is very easy to get athlete buy-in. I have had various head coaches put their own spin on the test so that it better reflects their culture and system. For example, in soccer, the 110’s were 1:00 minute turnovers in which after running the distance, the athletes had the balance of the minute to return to the starting line. We did not max basketball athletes in the clean at times so we did a trap bar pull off of boxes (like a dead lift but more centered with the trap bar and from a higher starting point than the floor).
I feel this system works very well as the lifters need to run and the runners need to lift. Everyone needs to be aware of their body weight and body composition. Great performance is rewarded and laziness is penalized. In case of injury, the test that is not allowed will be thrown out and the scale will reflect the change in total points possible as well as the passing score. In the spring, we encouraged our athletes to test for max effort lifts. In the summer, we counseled them to max for points. Once you max out on points – why go higher? It is time to play ball. We squatted all summer, but on Fridays we did leg circuits as well as some type of total body circuits (dumbbells, kettlebells, bar, body weight and mixed methods circuits). With camp approaching, I was not as concerned with how much weight an athlete could lift in the squat as how much work the legs could handle and recover in a short time bout and hit it again.
PRE-SEASON REPORTING POINT SYSTEM
1. BODY WEIGHT – IF YOU ARE WITHIN 2% OF YOUR GOAL WEIGHT WHEN YOU REPORT YOU GET 1 POINT.
2. BODYFAT PERCENTAGE – IF YOU ARE ON OR BELOW YOUR ASSIGNED BODYFAT PERCENTAGE YOU GET 1 POINT.
3. STRENGTH TESTS – IF YOU ACHIEVE YOUR STRENGTH GOALS YOU WILL GET 3 POINTS. IF YOU ARE 5 POUNDS ABOVE YOUR GOAL YOU WILL GET 4 POINTS, 10 POUNDS ABOVE YOUR GOAL YOU RECEIVE 5 POINTS. IF YOU ARE 5 – 10 POUNDS BELOW YOU ONLY GET 2 POINTS, 15 – 20 POUNDS BELOW IS 1 POINT.
PTS. POWER CLEAN BENCH PRESS *LEG CIRCUIT
5 +10 POUNDS +10 POUNDS 5 SETS IN 90 SEC.
4 +5 POUNDS +5 POUNDS 4 SETS IN 90 SEC.
3 GOAL WEIGHT GOAL WEIGHT 3 SETS IN 90 SEC.
2 -5 POUNDS -5 POUNDS 2 SETS IN 90 SEC.
1 -15 POUNDS -15 POUNDS 1 SET IN 90 SEC.
*YOU WILL BE EXPECTED TO PASS ALL 5 LEG CIRCUITS IN 90 SECONDS W/2:00 REST!
4. CONDITIONING TEST – 16 TIMES MODIFIED 110 TEST IN 15 SECONDS. LINEMEN RUN 90 YARDS; QB, LB, TE, FB, K, RUN 100 YARDS; SKILL RUN 110 YARDS. EVERYONE FINISHES @ GOAL LINE IN 15 SECONDS WITH 45 SECONDS RECOVERY TIME.
5. YOU GET A FREE POINT IF YOU HAVE NO MISSES FOR THE ENTIRE SPRING. IN HIGH SCHOOL YOU COULD REWARD SUMMER TRAINING. IN COLLEGE, SUMMER REWARDS AND/OR PUNISHMENT IS FORBIDDEN.
YOU MUST SCORE 23 POINTS OUT OF A POSSIBLE 33.
THAT IS A SCORE OF 70% IN ORDER TO PASS.
IF YOU FAIL TO PASS, EACH POINT YOU FAIL BY WILL BE AN EXTRA DAY OF RUNNING AFTER PRACTICE.
FOR EXAMPLE, IF YOU SCORE 20 POINTS YOU WILL RUN EXTRA THE FIRST 3 DAYS AFTER PRACTICE.
THE HIGH POINT ATHLETE WILL RECEIVE THE BEST CONDITIONED ATHLETE AWARD ! !
I hope this sparks you to create your own system of testing prior to camp. Over the course of almost 15 years of collegiate coaching after I was taught this system, it worked for us. Good luck! Robb