BLOCK ZEROLevel I

The Fundamental Building Block of a Successful Training Program

Joe Kenn MA MSCC CSCS*D

BLOCK ZERO

EMBRACEThe

PROCESS

BLOCK ZEROHISTORY

Major ContributorsMark Uyeyama Asst Strength and Conditioning Coach,

San Francisco 49õersBen Hilgart Head Coach ð Sports Performance,

Arizona State UniversityBryan Dermody Asst Director of Athlete Development Football,

University of Louisville

5 Block Zero FAQ’s1. What is Block Zero Training?

The Introduction to an Organized Training Plan

2. Why is it called Block Zero?Zero = athleteõs relative training age

3. Who can participate in a Block Zero Program?

Anyone who is deemed in good health by a physician

4. Why is it important?It gives the athlete a proper introduction to basic athleticfundamentals that are necessary to succeed both on the field of playas well as in the strength program and daily life activities

5. Where do you recommend Block Zero being integrated?

In my opinion, a Block Zero type program should be the basis of ourmiddle school academic curriculum as it relates to physical fitness

BLOCK ZERO FUNDEMENTALS

VBody AwarenessVMobility/FlexibilityVMechanicsVRelative StrengthVStability

BLOCK ZEROBasic Screening Process

Å Physical Examination by a Physicianï African-Americans should request the sickle cell blood test

Å Overhead Squat Test to Boxï Hip, Ankle, Shoulder Mobilityï Power Zone Stabilityï Hamstring and Hip Strength

Å Bent Over Static òTó Testï Posterior Shoulder and Upper Back Stability, Strength,

EnduranceÅ Static Back Extension Hold

ï Power Zone Stability, Strength, EnduranceÅ Single Leg 3 Hop Test - Horizontal

ï Limb Discrepancies in strength and powerÅ Single Leg Jump Test - Vertical

ï Valgus/Varus Knee Tracking[equipment needed ð Dowel, 10-12ó Box, mats, 2.5-3# plates/DBõs, Bench, Tape Measure]

Four Quarter ProgramBLOCK ZERO - LEVEL 1

Å Quarter 1ï Establish the Athletic Positionï In Place Mobility Movements

Å Quarter 2ï Jumping/Landing Mechanics

Å Quarter 3ï Stabilization Circuit

Å Quarter 4ï Relative Strength Circuit