Notre Dame Athletic Development (My Components of ......Notre Dame Athletic Development (My...
Transcript of Notre Dame Athletic Development (My Components of ......Notre Dame Athletic Development (My...
NotreDameAthleticDevelopment
(MyComponentsofTraditionalPeriodization)
NickGarcia
NotreDameHighSchool
ThankYou
• GlennMcAtee
• MyMentor
– CoachGambetta
• NotreDameHighSchool
Objective
• Todevelopallaroundathleticismofeachstudent-athletebyapplyingtheuseofMulti-Jumps,Multi-Throws,Speed/Agility,andResistanceTrainingRoutines.– Bicyclewheelw/spokes
Structure
• PlanningandStructurearethemostimportant
ingredientsforsuccess
– Somepeoplelookovertheirshoulderattheneighbors
yard&marvelathowgreenthegrasshasbecome.
Winnersgooutandwatertheirown.
-Unknown
Tools
• Barbells
• Dumbbells
• KettleBells
• Chains
• Tendo
• MedBalls
• CoreBoards
• Bandsw/Handles
• MonsterBands
• Mini-Bands
• AirexBalancePads
• PBBalanceDiscs
• Hurdles
CategorizationofMovementsinMyProgram
• MainMovements
• AncillaryMovements
• CoreMovements
• Flexibility/Stability/MobilityMovements
CategorizationofMovementsinMyProgram
• MainMovements
– CleanVariations
– SnatchVariations
– JerkVariations
– SquatVariations
– BenchVariations
– DeadliftVariations????
CategorizationofMovementsinMyProgram
• AncillaryMovements
– PushUpVariations
– RowVariations
– RDLVariations
– LungeVariations
– DipVariations
– KBVariations
– Etc.
CategorizationofMovementsinMyProgram
• CoreMovements
– All3Planes• KBMovements
• MedBallMovements
• Bandsw/HandlesMovements
• RingMovements
• Etc
CoreExamplesPlateWinds Tore’sRollsw/VUp
CoreExamples
CoreExamples
CoreExercises
CategorizationofMovementsinMyProgram
• Flexibility/Stability/MobilityMovements
– ShoulderMobility/Stability
• TYI’s,BandSeries,MedBallWallDribbles,KBArmBar,KBWindmill,etc.
– AnkleMobilityandStability
• MonsterBands,PBDisc,AirexBalancePad,WallSeries
– HipMobility
• HurdleUnders,HurdleOvers,HipFlexorStretches,ExternalRotatorStretch
– Growing
• SlideBoards
ExamplesSlideBoard RopeTugofWar
Examples
CategorizationofMovementsinMyProgram
• Speed
– TrackStarts
– Startsfromunusualstartingposition
• ScrambleOuts
– Flying20’s,30’s,etc
CategorizationofMovementsinMyProgram
• Multi-DirectionalSpeedandAgility
– Ladders
– Mini-Hurdles
– ConeDrillsorPeople
ExamplesCone#1 Cone#2
CategorizationofMovementsinMyProgram
• Plyometrics• Easyjumpsinplaceandmovingfwd/bwd
• Jumpsontoboxes
• Jumpsoverboxesascendingordescending
• Jumpsoverhurdles
• JumpsoverorontoobjectswithMultiThrow
• Jumpsoverorontoobjectwithsprintorhorizontaljump
ExamplesofEasyJumps
• JumpCircuit#1
– StarJumps
– PowerSkipsforHeight
– SpeedSkaters
– PowerSkipsforDistance
– AnkleHops
– SingleLegHopsFwd
– SingleLegButtKicks
• JumpCircuit#2
– SplitSquatJumps
– StandLongJumps
– Jumpsw/KneestoChest
– SingleLegHopsBWD
– Jumpsw/HeelstoButt
– DoubleLegJumpsFwdLow
Amplitude
– StraddleSquatJumps
– Left-Left-Right-Right
– LateralSquatJumps
EasyJumpsStarJumps AnkleHops
EasyJumps(SingleLegButtKick)
CategorizationofMovementsinMyProgram
• Multi-Throws
• Heavesforheight/distance– Singleleg
• Pressesforheight/distance– Singlelegandsinglearm
Multi-ThrowsExamplesHeaving
– FrontHeaveForDistance
– HeaveforHeight
– BackHeaveforDistance
– LungeHeave
– HammerHeave
Pressing
– ChestPassfromKneesw/
Followthrough
– OverheadThrow
– InclineChestPassw/Fwd
Jump
– KneelingShotPut
– JumpingChestPass
Multi-ThrowsHeaveforHeight SquatandThrow
Multi-ThrowsSingleLegHeaveforHeight SingleLegSquatandThrow
ExamplesofExerciseProgressions
• SingleLegSquat>SeatedSingleLegSquat>SingleLegOverhead
Squat>BosuSingleLegSquat
• DBJumpShrug>DBHighPull>SingleArmSnatch
• JumpShrug,HighPull,CleanComplex,RackClean,HangClean,CleanfromFloor
• BWSquat/OHSquat,KBSquat,FrontSquat,BackSquat
MoreProgressions
• DBPushPress,DBJerk,DBJerktoSplit,JerkComplex,FrontJerk,FrontJerktoSplit
• SnatchComplex
30Weeks(Beginner)• JumpShrug,HighPull,CleanComplex,RackClean,
HangClean,CleanfromFloor
• DBPushPress,DBJerk,DBJerktoSplit,JerkComplex,FrontJerk,FrontJerktoSplit
• BWSquat/OHSquat,KBSquat,FrontSquat,BackSquat– “Ifyoudon’thavetimetodoitright,whenwillyouhavetimetodoitover?”–JohnWooden
ExerciseExamplesSingleLegSquat SeatedSingleLegSquat
ExerciseExamplesSingleLegOverheadSquat BosuSingleLegSquat
ExerciseExamplesRackClean KBFrontSquat
TrainingPlanSetUp(Beginner)
Day1
• WarmUp
• MD/Agility
• MultiJumps
• Throw
• ResistanceTraining
• CoreRoutine
• Stretch
Day2
• WarmUp
• SprintsRoutine
• Throw
• MultiThrows
• ResistanceTraining
• CoreRoutine
• Stretch
TrainingSessionSetUp(Advanced)
• EachMAINexercisewillhave2pairingMovements
– 1CoreMovement
– 1Stability/MobilityMovement
• Althoughitisnotalwayspossibleitismygoaltorelatethese2pairingmovementstothemainmovementorusethemtoprepareforthefollowingmainmovement.
SingleLegSquat/AnkleMobility
TrainingSessionSetUp(Advanced)
• Examples
• PlankseriespairedwithSquatVariation
• Ex.PelvicRaiseorLatStretchVariationPrecedingthe
Clean.
• Ex.CoreBoardSquatandReachprecedingSquat
• Ex.RingSeriesprecedingBenchVariation
• ShoulderBandSeriesprecedingJerkVariation
CoreBoardSquatandReach
RingSeries
YearlyPlan
• SeasonalTrainingBlocks
– Winter(3-6Weeks)
– Spring/Summer(28Weeks)
– DeadPeriod(3Weeks)
– Fall(13-21Weeks)
YearlyPlan
• Winter:BasicStrength(3to6Weeks)
– DBComplexes
– LegCircuits
ComplexesandCircuitsDBComplex LegCircuit
YearlyPlan
• Spring/Summer(28Weeks)2x14weekplans– OlympicLiftingProgrammingforMainMovements.(Clean/Jerk/Snatch/Squat/Bench)• Three“Themed”Cycles
– 1st4Weeks=Volume:Oly’s3’s,Power5’s– 2nd4Weeks=StrengthDevelopment:Oly’s2’s,Power3’s– 3rd4Weeks=Performance:Oly’s1’s,Power2’w
• Week13=Prep:Oly’s1’s@80%,Power3’s@70%• Week14=Test/Compete
YearlyPlan
• EachWeekofeachcyclehasatheme.
– Week1=Base
– Week2=Volume
– Week3=Unload
– Week4=Performance
YearlyPlan
• Spring/Summer(28Weeks)2x14weekplans
– CoreMovements
• Workall3planes
CoreExamplesV-SitFigure8’s OverTops
YearlyPlan
• Spring/Summer(28Weeks)2x14weekplans
– Flexibility/Mobility/StabilityMovements
• AnkleMobility
• ShoulderBandSeries
• Stretching
• T-Y-I’sEtc
YearlyPlan
• DeadPeriod(3Weeks)
– BasicStrength• ComplexesandLegCircuits
– Mostwillhaveaccesstotheequipmentneededtodothis.
Therewillbenoexcusenottotrain.
YearlyPlan
• Fall(4Weeks)
– ExplosiveDay:BoxJumps,Clean,Jerk
– StrengthBasedDay:Squat,Bench,Rows,Dips
YearlyPlan
• FallContinued(10-17Weeks)
• Multi-SportAthletes
– Varsity(TravelSquad)x2sessionperweek
– JV(Developmental)x3-4sessionsperweek
YearlyPlan
• Varsity
– StrengthBasedDay• Squats/Bench/Etc
– ExplosiveBasedDay• Clean/Snatch/Jerk/MultiThrows
– AllweightsarebasedoffofTendoduringSeason
YearlyPlan
• JV(Developmental)
– X3-4sessionperweek
– Day1=Squat/Bench
– Day2=Complex/LegCircuits
– Day3=OlympicLifts
– Day4=Multi-ThrowsorJumps
AnythingMissing???
Recovery
Contact