Training the high school multi-sports athlete

PRESENTATION CONTENT1. PROGRAM INFORMATION

• TRAINING TEMPLATE

2. SPORT CLASSIFICATION

• ARTILLERY

• CALVARY

• INFANTRY

• HOW THIS CAN BE APPLIED TO INDIVIDUAL

SPORTS

3. PROGRAM BREAKDOWN

• ORGANIZATION & PROMOTION

• PHYSICAL ASSESSMENTS

• ATHLETE’S ATTITUDE

• EXAMPLE SHEET

• BASE PROGRAM & PROGRESSIONS

• BLUE PROGRAM & PERIODZATION

• SCARLET PROGRAM & PERIODZATION

• PATRIOT PROGRAM & PERIOZATION

• BEAST PROGRAM & PERIODZATION

TRAINING TEMPLATE

MONDAY

1. LOWER BODY EXPLOSIVE

MOVEMENT + HIP MOBILITY +

LOWER LEG STIFFNESS

2. HEAVY SQUAT + VERTICAL

PLYOMETRIC + HAMSTRING

3. SINGLE LEG + CORE

TUESDAY

1. UPPER BODY EXPLOSIVE

MOVEMENT + SPORT SPECIFIC

PRE-HAB EXERCISE

2. HEAVY BENCH PRESS +

HORIZONTAL PULL + VERTICAL

PULL

TRAINING TEMPLATE

WEDNESDAY

1.HEAVY POWER

CLEAN

+ ANKLE MOBILITY

+ LOWER LEG STIFFNESS

+ SPORT SPECIFIC PRE-

HAB EXERCISE

THURSDAY

1. ASSISTIVE LOWER

BODY EXERCISE +

HORIZONTAL JUMP +

HAMSTRING

2.ASSISTIVE UPPER

BODY EXERCISE +

HORIZONTAL PULL +

VERTICAL PULL

FRIDAY

• SPEED & QUICKNESS WORK

• AGILITY WORK

• CORE WORK

• MOBILITY WORK

• ACCESSORY UPPER & LOWER

WORK

• RECOVERY WORK

SPORT CLASSIFICATION

•ARTILLERY

•CALVARY

•INFANTRY

•HOW THIS CAN BE APPLIED TO INDIVIDUAL SPORTS

ARTILLERY•BASEBALL / SOFTBALL – PITCHER

•CHEERLEADING

•EQUESTRIAN

•CROSS COUNTRY

•GOLF

• TENNIS

• TRACK & FIELD – DISTANCE

• SHOOTING

CALVARY•BASEBALL / SOFTBALL – POSITION PLAYERS

•BASKETBALL

•SOCCER

•TRACK & FIELD – SPRINTS & JUMPS

•VOLLEYBALL

INFANTRY

•FOOTBALL

•TRACK & FIELD –

THROWERS

•WRESTLING

HOW THIS CAN BE APPLIED TO INDIVIDUAL SPORTS

FOOTBALL

• ARTILLERY – SKILL KIDS

• CALVARY – COMBO KIDS

• INFANTRY – LINEMEN

BASEBALL

• ARTILLERY – PITCHERS

• CALVARY – COMBO ATHLETE’S

• INFANTRY – POSITION PLAYERS

BASKETBALL

• ARTILLERY – GUARDS

• CALVARY – FORWARDS

• INFANTRY – CENTERS

TRACK & FIELD

• ARTILLERY – DISTANCE EVENTS

• CALVARY – SPRINTS / JUMPS / MULTI’S

• INFANTRY - THROWERS

PROGRAM BREAKDOWN

•ORGANIZATION & PROMOTION

• PHYSICAL ASSESSMENTS

•ATHLETE’S ATTITUDE

•EXAMPLE SHEET

•BASE PROGRAM

•BLUE PROGRAM

• SCARLET PROGRAM

• PATRIOT PROGRAM

•BEAST PROGRAM

ORGANIZATION & PROMOTION• STUDENTS CAN MOVE FROM CLASSIFICATION TO CLASSIFICATION AT THE END OF

EACH 6 WEEK CYCLE, RAISE THE TRAINING MAXES 3% - 5% EACH CYCLE

• PROMOTION OR DEMOTION FROM ONE LEVEL TO ANOTHER IS DICTATED ON

CHRONOLOGICAL AGE, TRAINING AGE, STRENGTH ABILITIES, MOVEMENT SCREEN

SCORE, AND ATHLETE’S ATTITUDE

• EACH TRAINING SHEET HAS AN OFF-SEASON, IN-SEASON, AND GAME DAY

MODIFICATION ON IT FOR EVERY DAY.

• OFF-SEASON – NORMAL TRAINING

• IN-SEASON – 15% LESS IN OFF-SEASON REPS & 15% LESS IN OFF-SEASON %’S

• GAME DAY – 15% LESS IN IN-SEASON REPS & 15% LESS IN IN-SEASON %’S

PHYSICAL ASSESSMENTS

STRENGTH ASSESSMENTS

• PAUSE BENCH PRESS – 1 RM

• FRONT SQUAT – 1 RM

• POWER CLEAN – 1 RM

• STRENGTH INDEX – TOTAL WEIGHT

DIVIDED BY BODY WEIGHT

MOVEMENT SCREEN

• OVERHEAD SQUAT

• SIT-UPS

• PULL-UPS

• MODIFIED HOP & STOP

• SIT & REACH

ATHLETE’S ATTITUDE

Championship

Winning

Average

Losing

ResistantDoesn’t do

what is asked and openly opposes to teammates

and coaches

ReluctantHesitant on doing what is

asked and gives half

effort

CompliantDoes what it

asked, no more & no

less

CommittedDoes what is

asked and goes above

and beyond. Holds

themselves to a higher standard

CompelledDoes what it

asked and goes above

and beyond. Brings

others along to do the

same.

EXAMPLE SHEET

BASE PROGRAM• ALL FIRST TIME LIFTERS IN OUR PROGRAM MUST

GRADUATE OUT OF THE BASE PROGRAM, TAKES 9

WEEKS TO GET THROUGH THIS PROGRAM

• LOOK AT THE ATHLETE WITH THE TRAINING AGE OF

ZERO

• TYPICALLY WORKS IN ONE WEEK PROGRESSIONS OF

MOVEMENTS

• FRONT SQUAT LIFT PROGRESSION

• BENCH PRESS LIFT PROGRESSION

• POWER CLEAN LIFT PROGRESSION

• WRIST MOBILITY WORK

• CORE STRENGTH & STABILITY

• HIP & ANKLE MOBILITY

LIFT PROGRESSIONS

FRONT SQUAT

1. ISO ATHLETIC HOLD

2. ISO WALL SQUAT

3. TRX SQUAT

4. BODY WEIGHT SQUAT

5. GOBLET SQUAT

6. CORE BLASTER SQUAT

7. OVERHEAD SQUAT

8. FREE WEIGHT SQUAT

9. FRONT SQUAT

BENCH PRESS

1. BENCH PUSH-UP

2. PUSH-UP

3. FLOOR PRESS

4. DB FLOOR PRESS

5. BOARD PRESS

6. DB BENCH PRESS

7. CLOSE GRIP BENCH

8. DB INCLINE PRESS

9. PAUSE BENCH PRESS

POWER CLEAN

1. RACK PULL

2. DEAD LIFT

3. RACK CLEAN PULL

4. CLEAN PULL

5. HANG HIGH PULL

6. RACK CLEAN

7. HANG CLEAN

8. HANG SQUAT CLEAN

9. POWER CLEAN

BLUE PROGRAM• 9TH GRADE PROGRAM

• PAUSE BENCH PRESS – MALE 80% / FEMALE 60%

• FRONT SQUAT – MALE 100% / FEMALE 70%

• POWER CLEAN – MALE 80% / FEMALE 60%

• STRENGTH INDEX – MALE 2.60 / FEMALE 1.90

• LIFT REQUIREMENT – 1 OUT OF 4

• PRIMARY MOVEMENT PERIODIZATION TYPE –

LINEAR

• ACCESSORY MOVEMENT FOCUS - HYPERTROPHY

• TRAINING INTENSITIES – 40% TO 85%

• MOVEMENT SCREEN SCORE – 5

• ATHLETE’S ATTITUDE – RELUCTANT OR

RESISTANT

BLUE PROGRAM

FRONT SQUAT

WK 1 – 4 X 8 @ 40%-70%

WK 2 – 4 X 7 @ 45% - 75%

WK 3 – 4 X 6 @ 48% - 78%

WK 4 – 4 X 5 @ 50% - 80%

WK 5 – 4 X 4 @ 53% - 83%

WK 6 – 4 X 3 @ 55% - 85%

PAUSE BENCH POWER CLEAN

WK 1 – 5 X 10@ 43%-73%

WK 2 – 5 X 9 @ 45% - 75%

WK 3 – 5 X 8 @ 48% - 78%

WK 4 – 5 X 7 @ 50% - 80%

WK 5 – 5 X 6 @ 53% - 83%

WK 6 – 5 X 5 @ 55% - 85%

WK 1 – 6 X 5 @ 40% - 70%

WK 2 – 6 X 5 @ 45% - 75%

WK 3 – 6 X 4 @ 48% - 78%

WK 4 – 6 X 4 @ 50% - 80%

WK 5 – 6 X 3 @ 53% - 83%

WK 6 – 6 X 3 @ 55% - 85%

SCARLET PROGRAM

• 10TH GRADE PROGRAM






• PRIMARY PERIODIZATION TYPE – CLIMBING

• ACCESSORY MOVEMENT FOCUS - HYPERTROPHY



• ATHLETE’S ATTITUDE – RELUCTANT OR COMPLIANT

SCARLET PROGRAM

FRONT SQUAT

WK 1 – 4 X 2 @ 45% - 75%

WK 2 – 4 X 3 @ 48% - 78%

WK 3 – 4 X 4 @ 50% - 80%

WK 4 – 4 X 5 @ 53% - 83%

WK 5 – 4 X 6 @ 55% - 85%

WK 6 – 4 X 6 @ 58% - 88%


WK 1 – 5 X 3 @ 45% - 75%

WK 2 – 5 X 4 @ 48% - 78%

WK 3 – 5 X 5 @ 50% - 80%

WK 4 – 5 X 6 @ 53% - 83%

WK 5 – 5 X 6 @ 55% - 85%

WK 6 – 5 X 7 @ 58% - 88%

WK 1 – 6 X 3 @ 45% - 75%

WK 2 – 6 X 3 @ 48% - 78%

WK 3 – 6 X 4 @ 50% - 80%

WK 4 – 6 X 4 @ 53% - 83%

WK 5 – 6 X 5 @ 55% - 85%

WK 6 – 6 X 5 @ 58% - 88%

PATRIOT PROGRAM• 11TH GRADE PROGRAM






• PRIMARY PERIODIZATION TYPE – 3 WEEK MINI

CYCLE

• ACCESSORY MOVEMENT FOCUS – STRENGTH /

DYNAMIC EFFORT



• ATHLETE’S ATTITUDE – COMPLIANT OR COMMITTED

PATRIOT PROGRAM

FRONT SQUATWK 1 – 5@50%, 5@60%, 4@70%, 4@80%

WK 2 – 4@55%, 4@65%, 3@75%, 3@85%

WK 3 – 3@60%, 3@70%, 2@80%, 2@90%

WK 4 – 5@55%, 5@65%, 4@75%, 4@85%

WK 5 – 4@60%, 4@70%, 3@80%, 3@90%

WK 6 – 3@65%, 3@75%, 2@85%, 2@95%

PAUSE BENCH POWER CLEANWK 1 – 5@50%, 5@60%, 4@70%, 2X4 @80%

WK 2 – 4@55%, 4@65%, 3@75%, 2X3@85%

WK 3 – 3@60%, 3@70%, 2@80%, 2X2@90%

WK 4 – 5@55%, 5@65%, 4@75%, 2X4@85%

WK 5 – 4@60%, 4@70%, 3@80%, 2X3@90%

WK 6 – 3@65%, 3@75%, 2@85%, 2X2@95%

WK 1 – 5@50%, 5@60%, 4@70%, 3X4 @80%

WK 2 – 4@55%, 4@65%, 3@75%, 3X3@85%

WK 3 – 3@60%, 3@70%, 2@80%, 3X2@90%

WK 4 – 5@55%, 5@65%, 4@75%, 3X4@85%

WK 5 – 4@60%, 4@70%, 3@80%, 3X3@90%

WK 6 – 3@65%, 3@75%, 2@85%, 3X2@95%

BEAST PROGRAM• 12TH GRADE PROGRAM






• PRIMARY PERIODIZATION TYPE – MAX EFFORT

• ACCESSORY MOVEMENT FOCUS – DYNAMIC

EFFORT



• ATHLETE’S ATTITUDE – COMMITTED OR

COMPELLED

BEAST PROGRAM

FRONT SQUAT

WK 1 – MAX 5

WK 2 – MAX 3

WK 3 – MAX 1

WK 4 – MAX 5

WK 5 – MAX 3

WK 6 – MAX 1


WK 1 – MAX 6

WK 2 – MAX 4

WK 3 – MAX 2

WK 4 – MAX 5

WK 5 – MAX 3

WK 6 – MAX 1

WK 1 – MAX 5

WK 2 – MAX 3

WK 3 – MAX 1

WK 4 – MAX 5

WK 5 – MAX 3

WK 6 – MAX 1

CONTACT INFORMATIONTOBIAS JACOBI CSCS*D, RSCC*D, USAW-SP, TPI-L1, &

USAT&F-L1

STRENGTH & CONDITIONING COACH

STRONG ROCK CHRISTIAN SCHOOL

NHSSCA EDITOR OF PRINT & VIDEO CONTENT

NHSSCA GEORGIA STATE DIRECTOR

• EMAIL: [email protected]

• CELL: 336-214-6102

• OFFICE: 678-833-1386

• FACEBOOK:

HTTPS://WWW.FACEBOOK.COM/GROUPS/1614399812110

669/

• TWITTER: @SRCS_STRENGTH AND @TOBIASJACOBI1

• INSTAGRAM: TOBIASJACOBI1

2018 WESTERN CAROLINA STRENGTH COACHES CLINIC

mailto:[email protected]

https://www.facebook.com/groups/1614399812110669/

Training the high school multi-sports athlete

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