Developing A Training Progression For Juniors

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• Developing A Training Progression For Juniors
• By
• Al Vermeil

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ACKNOWLEDGMENTS

• My Family
• All the coaches, sports medicine, and sports
• scientists who were kind enough to share their
  knowledge with me
• All of the athletes Ive coached, professional
  Especially My High School Football Players
• Chuck Cook Golf Teaching Professional 5
• Dr. Greg Rose And David Phillips Directors Of The
  Titleist Performance Institute
• Bill Walsh, Jerry Krause Jerry Reinsdorf
• Lima Hennessy PhD.

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Coach Bill Wood The Man Who Gave Me My First
Training Program And Taught Me How To Lift Weights
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ACKNOWLEDGMENTS
My Son Lance Vermeil
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Coaching my son Lance was the single greatest
learning and coaching experience of my coaching
career. He was a talented dedicated athlete who
excelled at sprinting and Olympic Weight Lifting.
This experience gave me a better understanding
of how speed and strength training work together.
Because I saw him everyday, it gave me feed back
on the positive and negative aspects of my
training plan. I was coaching someone who was
training year round and was competing in both
sports. This is vastly different because your
daily training is an exact measure of your
competitive readiness. This is physically and
emotionally different then training a team sport
athlete. I had to seek a greater knowledge,
which made me more proficient. Many of the
things that are stated in this presentation are a
direct result of that experience. I will always
be deeply appreciative of my son's efforts, and
patience, and thankful for the time we spent
together
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TESTING AND EVALUATION

• Testing Gives Your Program Direction And Insight
  Into The Athlete, Without it, it's Like Driving
  Blind

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Managing The Window Of Opportunity

• Specializing in a specific sport too soon Can
  Limit Development for The Following Reasons
• May cause Over Use Injuries
• Create Imbalances'
• Limit of Motor Skills, And Physical Development
• Creates Undo Pressure And Expectations
• The Sport They Excel At Between the ages of 7-15
  May Change Due To The Maturation Process
• Can Deny A Normal Childhood Experience
• Can Cause Burn Out
• Play Two Sports Until College Or 18

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Various Sports That Contribute To Athlete
Development
Aiming Sports Depth Perception Hitting A Ball With An Object Learning To Tolerate Impact Speed Power Strength Concentration
Hockey Hurling Baseball Tumbling/ Gymnastic Tumbling/ Gymnastic Martial Arts
Basketball Hockey Hockey Hurling Track Field
Baseball Tennis Soccer Soccer
Tennis Hurling Football Rugby Football Rugby
Wrestling Wrestling
Olympic Lifting Olympic Lifting
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Track And Field
All These Events Share A Common Bond Because Their Training Includes Sprinting, Jumps/Plyometrics And Weight Training. They Learn How To Deal With Competitive Stress Of Individual Sports All These Events Share A Common Bond Because Their Training Includes Sprinting, Jumps/Plyometrics And Weight Training. They Learn How To Deal With Competitive Stress Of Individual Sports All These Events Share A Common Bond Because Their Training Includes Sprinting, Jumps/Plyometrics And Weight Training. They Learn How To Deal With Competitive Stress Of Individual Sports
Sprints Develop Jumps Events Throwing Events
Speed, Mobility And Rhythm Because Muscles Must Contract Fast And Relax Fast Power And Elastic Reactive Strength Strength Explosive Strength Rotational Power
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Potential Training Adaptations
Maximum Strength RFD Untrained Athlete
Heavy Resistance Strength Trained Athlete RFD
Explosive Ballistic Strength Trained Athlete RFD
Force at 200 m/s
Untrained
Maximum RFD
Starting Strength
Sprinting/Plyo
Sec Pull
200
500
Time in m/s
Adapted From Kraemer W. Newton R. Training
Vertical Jump" Sports Science Exchange 53-Volume
7(1994) Number 6 Gatorade Sport Science Institute
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The Window Of Opportunity

• Increases in the size of bone seem to require a
  foundation period of training where the loadings
  are Not Too High so potential injuries may be
  avoided
• The program must allow an appropriate period for
  Structural Adjustments within the body for
  tendons, ligaments and bone so the potential for
  injuries to these areas, in younger athletes in
  particular, may be minimized Bourne, G
• Establishing a great training base as the body
  matures is like a savings account, the sooner you
  start, the greater the return over a life time

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The Window Of Opportunity

• Their bodies are very malleable and their nervous
  system, is like putty, There Is A Lower Influence
  Of Genetics On The Training Outcome
• Aging decreases type II muscle fibers
• When they are prepared to use heaver loads, its
  imperative to hypertrophy using 80gt of max loads
  2-6 reps for lifts and do explosive ballistic
  exercise, when the body is so receptive to change
• These muscle fibers with age will be lost over
  time
• From 15-19 the fear is not losing these fibers
  but rather having them go untrained and not
  optimized in their form, function and resistance
  to injury during this optimum period of time

From Personal Communication With W. Kraemer PhD
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The Window Of Opportunity

• Teens thru 20s have all of the endocrine and
  other systems at the height of vitality
• Its Imperative To Take Advantage Of This
• To Train and develop skill, strength, power and
  speed
• Breakdown
• Repair And Remodel Muscle And Connective Tissue  
• Training elevates, the level of function to a
  higher level for young people the years before 21
• Peak bone mass that they will carry the rest of
  their life
• This is especially important for women
• From my experience working with 12-21 year olds I
  observed these positive changes I have also
  seen the negative results, that are irreversible

From Personal Communication With W. Kraemer PhD
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Training Program Outline

• There Can Be A Big Difference Between
  Chorological Age And Physiology Age
• The following are examples of program out lines
  for the off season
• They are not absolute, just guidelines
• The order of training follows a logical
  progression and I would recommend not to alter it
  
• You may have to adjust time according to
  athletes other commitments

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TRAINING METHODS HIERARCHY
Speed 1. Accelerations 2. Absolute 3.
Specific -Sleds, Hill, Sprints -In-Outs -Change
Direction -Short Jumps, Lifting -Down Hill
(Speed Strength) Explosive Strength / Elastic
Reactive Strength 1. Starting 2.
Explosive 3. Elastic -Sn CL Mid Thigh
-Olympic Lift -Jumps, Hops PP PK W/Pause
-Medicine Ball -Bounds In-Depth
Strength 1. Maximum/relative 2. Eccentric 3.
Static -Squats, Pressing -70-85 6 sec down
-Hang Cl SN - Pulling 80gt -Jumps
-Halting Pulls
Work Capacity 1. Rehabilitation 2. Body
composition 3. Joint
mobility -Injury specific -Nutrition Work
ethic -Dynamic Exercises 4. Strength
endurance 5. Stability 6.
Aerobic -Strength circuit -Local, Global Low
Load, Core Strength -Tempo -Body Weight
Circuit -Core Stab. High Load Rotation Control
-Med Ball
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Training Progression By Age
AGE 7-12 12-15 16gt
Intensity Body Weight Up To 10 Of Body Weight Age 12-15 20-40 Of Body Wt Doing Strength Ct Age14-15 10-30 Above Strength Ct Intensity Pulling, Squatting Pressing Can Train At 70gt Intensity Of One Rep Max, If They Have Passed The Norms For 12-15
Methods You Cant Skip This Progression. 1. Tumbling/Gym. 2. Marshall Arts 3. Body Weight Exercises 4. Medicine Ball 5. Games 1. Strength Circuit 2. Medicine Ball 3. Tempo 4. Low Intensity Jumps 4. Speed Work All Methods If They Have Established A Training Base And Pass The Norms For Each Phase
Training Frequency Per Week 2-3 Times A Weeks 3-4 Times A Weeks 4-6 Times A Weeks
Session Length 1/2-1.5 hours Max 1.5 - 2 Hours 1.5 2.5 Hours
Total Hours Per Wk 2-4 Hours 5-8 Hours 8-12 Hours
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Training Methods For Ages 8-12
Strength Jump/Plyos Low Impact Speed Work General Conditioning
Body Weight Medicine Ball Exercise For The Total Body 1. Jump Rope 2. Ankling 3. Ankle Jumps 4. Jumps Up On To A Box 5. Jump Up Stairs Can Make Jumps Part Of Games Or Strength Work Games And Relays Running Drills When They Are Strong Enough To Get In The Proper Position 1. Games 2. Marshal Arts 3. Tumbling 4. Gymnastic Core 4. Light Medicine Ball 5. Medicine Ball Tempo
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Training Methods For Ages 8-12
Body Weight Strength Exercises
Legs Core Upper Body
1. Squats 2. Step Ups 3. Lunges 4. Single Leg Squats 6 Over Head Squats With A Stick 1. Back Extension 2. Reverse Hypers 3. Light Medicine Ball Throw (Rotation) 4. All Forms Of Abdominal Exercise 5 Single Leg Rdls 1. Push Ups 2. Dips 3. Pulls Ups 3. Inverted Rows
For Those 10 Year Old Who Are Proficient At The
Body Circuit Weight You May Use A Stick Or Very
Light Bars (5-10) For Teaching Strength Circuit
And Olympic Lifting Technique
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Training Methods For Ages 8-12

• Body weight exercise
• Once they can perform the body circuit of 6-10
  exercise easily you can increase intensity for
  11-12 olds you may add 5-10 lbs weight belt or
  vest to increase intensity on some exercise
• For 11-12 years olds you can also start to teach
  the strength circuit with 10-15 of their body
  weight
• The development of the tendons and ligaments is
  slower than muscle development, so dont be in A
  rush to add resistance

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Training Methods For Ages 8-12

• Medicine ball tempo (make it game/relay)
• Do 10-20 medicine ball throws, run 15-30 yds at A
  moderate pace then repeat the process 9 more
  times to complete the set. Rest 3 minutes between
  sets. Do between 2-3 set
• First learn to do the throws correctly before
  combining with the runs
• Medicine ball will develop the core the running
  will train their cardio vascular system
• This is better then doing A lot of slow long
  distance running

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Weekly Schedule For Ages 8-12
Monday Wed Is Optional Friday
Warm Up With Tumbling/Gym Or Games 15 Min Explosive Med Ball Throws Jumps 20 Min Strength Training 15-25 min Medicine Ball Tempo 15 Min Cool Down Warm Up With Tumbling/Gym Or Games 15 Min Explosive Med Ball Throws Jumps 20 Min Strength Training 15-25 min Medicine Ball Tempo 15 Min Cool Down Warm Up With Tumbling/Gym Or Games 15 Min Explosive Med Ball Throws Jumps 20 Min Strength Training 15-25 min Medicine Ball Tempo 15 Min Cool Down
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• Norms are only A guide line, there are no
  absolutes.
• One athlete may progress faster than another.
• They should progress at their own rate
• You can't rush the process.
• They should be able to pass these norms with
  proper technique and no pain or undue stress.

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Norms For Ages 8-12 Should Pass Before
Progressing To The Next Level

• MED BALL TEMPO
• 2-4Lbs BALL 600 THROWS
• RUN 20 -30 YARDS
• BETWEEN EACH THROW
• 3 Sets
• Perform Basic Tumbling/Gymnastic Low Level
  Jumps With No Joint Problems

• Body Weight Circuit
• 5 Trips Through 6-10 Exercises Body Weight
  Circuit
• Overhead Squat With Stick
• Strength Circuit With 10-15 Of Their Own Body
  Weight By Age 11-12
• Proper Technique Is Essential On All Exercises

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Managing The Window Of Opportunity
Skill Physical Preparation Should Be Developed
Simultaneously In Logical Progression Without
Undo Psychological And Physiological Stress
Especially In The Early Years 10-15!
Physical Development
Skill
In the off-season dont repeat the same trauma
that as the sport
Maturation Process
Development Is Not Always Linear Will Have
Peaks Valleys
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Training Methods For Ages 12-15
Strength Jump/Plyos Low Impact Speed Work General Conditioning
1. Strength Circuit 2. Learn Lifting Technique For Next level, Once They Can Do The Strength Circuit with 40 of bodyweight for Males and 30 for Females 1. Jump Up On To Box 2. Jump Up Stairs 3. Long Jumps 4. Skip Bounds 5. Low Hops In Place Running Drill Short Sprints 10-30 Depending On Their Technique Strength Levels Tempo and Medicine Ball Tumbling Gymnastics Marshall Arts Games/Sports
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Strength Training Methods Based On Ages 12-15

• Strength Circuit For 12-15 Olds
• Up Right Row
• Muscle Snatch
• Good Morning
• Squat To A Press
• Bent Over Row
• Strength Circuit Norms
• For Males 40 of bodyweight
• For Females 30 of bodyweight

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Strength Training Methods Based On Ages 12-15

• When They Can Pass Strength Circuit with 40 of
  bodyweight for Males and 30 for Females
• They Can Start With 10 Above The Strength
  Circuit And Gradually Increasing Intensity Over
  Time, For The Strength Exercises Listed Below
• Warm Up With Strength Circuit
• Back Squats 3 Sets Of 6-10 reps
• Front Squats (Never More than 4 Reps)
• Pressing 3 Sets Of 6-10 reps
• RDLS, Single Leg Rdls Pulls (Never More than 6
  Reps)
• Lunges Or Single Squats Or Steps Ups 3 Sets Of
  4-6
• Back Extension Or Reverse Hypers 3x10
• Learn Proper Technique For Explosive Strength
• Power Snatch, Clean, And Push Press

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Training Methods For Ages 12-15

• Running/Cardio
• Depending on age and strength level
• Tempo Runs start at 60 up 75 of maximum speed
  for given distance
• Speed
• Short Sprints and running drills when strong
  enough to maintain proper body position
• Tumbling/Gymnastic
• Marshall Arts
• Games

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General Conditioning

• Med Ball throws 300 -600
• Male 4-6 lbs
• Female 3-5 lbs
• Sample Tempo Workouts
• Recovery 50 yard walk between runs and 150 yard
  walk between sets
• Use 50 to 80 Yds for tempo runs with 12 to 14
  years olds

Small Tempo Medium Tempo Large Tempo
100-100-100 100-100-100 100-100-100
100-100-100-100 100-100-100-100 100-100-100-100
100-100-100 100-100-200-100 100-100-200-100
100-100-100 100-100-200-100
100-100-100
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Weekly Schedule For Ages 12-13
Monday Wed Friday
Warm Up With Tumbling Or Games Or Body Weight Circuit w/Jog 15 Min Speed Work 20 Min Explosive Med Ball Throws Jumps 20-25 Min Strength Training 30-40 min Medicine Ball Tempo 15 Min Cool Down Warm Up With Tumbling Or Games Or Body Weight Circuit w/Jog15 Min Explosive Med Ball Throws Jumps 20-25 Min Speed Work 20 Min Strength Training 30-40 min Medicine Ball Tempo 15 Min Cool Down Warm Up With Tumbling Or Games Or Body Weight Circuit w/Jog15 Min Speed Work 20 Min Explosive Med Ball Throws Jumps 20 -25 Min Strength Training 30-40 min Medicine Ball Tempo 15 Min Cool Down
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Weekly Schedule For Ages 14-15
Monday Wed Friday
Warm Up Tumbling Or Games Or Body Weight Circuit w/Jog10 Min Speed Work 20 Min Explosive Med Ball Throws Jumps 20-25 Min Strength Training 45-50 min Medicine Ball Tempo 15 Min Cool Down Warm Up With Tumbling Or Games Or Body Weight Circuit w/Jog10 Min Speed Work 30 Min Jumps 15 Min Strength Training 30-40 min Medicine Ball Tempo 15 Min Cool Down Warm Up With Tumbling Or Games Or Body Weight Circuit w/Jog10 Min Speed Work 20 Min Explosive Med Ball Throws Jumps 20-25 Min Strength Training 45-50 min Medicine Ball Tempo 15 Min Cool Down
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Weekly Schedule For Four Day Program For Ages
14-15
Monday Wednesday Friday Saturday
Warm Up Medicine Ball Tempo 15 Min Speed Work 20-30 Min Jumps 10-15 Min Strength Training 45-50 Min Cool Down Warm Up Tumbling Or Games 10 Min Explosive Med Ball Throws 15 Min Strength Training 45-60 Min Cool Down Warm Up Body Medicine Ball Tempo 15 Min Speed Work 20-30 Min Jumps 10-15 Min Strength Training 45-50 Min Cool Down Warm Up Tumbling Or Games 10 Min Explosive Med Ball Throws 15 Min Body Weight Circuit 15 Min 300-500 Throws And Small or Medium Tempo 15 Min Cool Down
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Norms For Ages 12-15 Should Pass Before
Progressing To The Next Level

• Med Ball
• 800 Throws Females 3-5 And Males 4-6 Lbs Ball
• Tempo 1000-2000 Yds
• OR
• Med Ball Tempo
• Med Ball 600 Throws
• Run 30-50 Yards
• Between Each Throw

• Perform Basic Skills
• Continue To Improve Basic Tumbling/Gymnastic
• Continue Playing Various Sports

• High Load Stability (See Appendix)
• Explosive Propulsion Test
• Rapid A Switch
• Lunge Lean Test

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Norms Age 14-15 Must Pass Before Progressing To
The Next Level

• Reverse Hypers 2X20 Maintaining A Neutral Spine
• Strength Circuit
• Percentage Based On Their Own Body Weight
• BB Barbell DB Dumbbell
• Total Weight For Both DBs
• Females 3 Sets With BB 30-40 Or DB 25-35
• Squat And Clean Pull RDL 80 Of Body Weight x5
  
• Males 3 Sets With BB 40-50 Or DB 30-40
• Squat And Clean Pull RDL Of Body Weight x5

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Adaptation Of C Francis Speed Continuum The
Dominate Training Methods To The Specific
Distances
30 Ydsgt
Maximum Speed Elastic Strength
Quality sprints Under 7 Sec. With Maximum Recovery Sprints with 5 Of Body Weight In-Outs Jumps Hurdle Hops Boxes
10-30 Transitions, Power Strength Speed To Elastic Power
0-10 Yds
Strength
Olympic Lift Strength ESM. Med Ball Throws Single Response Jumps Mach Drills Starts Resisted Sprints
10-20 Yds Explosive Weights Smaller Amplitude
Power Jumps w/larger Amplitude Multiple Jumps
i.e. Repeat Long Jump Bounds Med Ball Throws
W/Jps Sprints Contrasting Sprints
20-30 Yds Elastic Strength Jumps With Smaller
Amplitude i.e. Hurdle Box Jps Contrasting
Sprints In-Outs
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How The Speed Continuum Applies To Sports
0-10 Initial Acceleration Strength Explosive Strength 10-30 30gt Absolute Speed Elastic Strength
Transitions, From Explosive Strength/Starting
Strength To Elastic Strength
Football Linemen, Basketball 4 5 and Hockey
Adapted From Charlie Francis
Basketball 1Thru 3 and Some 4s
Football RB LBs DBs, Receivers, Special Teams
Two, Baseball, Softball, Soccer, and Field Hockey
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Dailey Volumes Guidelines Specific To The
Distances
0-10 Yds
Strength
Speed 100-200 Yds Elastic Jump 0-50 contact Explosive Jumps 20-40 Ex Med Ball Throws 20-40 Olympic Lift 15-40 Reps Strength 40-70 Reps
30 Ydsgt
Maximum Speed Elastic Strength
Speed 200-400 Yds Elastic Jump 30-70 contact Explosive Multiple Jumps 0-30 Ex Med Ball Throws 0-30 Olympic Lift 12-20 Reps Strength 18-30 Reps
10-30 Transitions, Explosive Strength Speed To Elastic
10-20 Yds Explosive Speed 150-250 Jumps Elastic
20-60 Contacts Explosive Multiple Jumps
20-40 Explosive Med Ball Throws 20-40 Olympic
Lift 15-40 Reps Strength 30-60 Reps
20-30 Yds Elastic Strength Speed 180-300 Jumps
Elastic 30-60 Contacts Explosive Multiple Jumps
20-30 Explosive Med Ball Throws 20-30 Olympic
Lift 15-25 Reps Strength 25-40 Reps
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Program For Age 16 0-20 Priority Strength
Explosive Strength (See Speed Continuum For
Training Methods Daily Volumes Guidelines )
Monday 0-10 yards Wednesday 0-20 yards Friday 0-10 yards Tues-Thurs-Sat
Warm Up Dynamic and Speed Work 40 Min Jumps 15-20 Min Explosive Med Ball Throws 10-15 Min Olympic Lifts Strength Training 50-70 Min Cool Down Warm Up Tumbling/Agility 10 Min Strength Poor Explosive Med Ball Throws 15 Min Olympic Lift Strength 70 Min OR Strength High 0-20 Speed 50 Min Jumps 20 Min Olympic Lift Strength 45 Min Cool Down Warm Up Dynamic and Speed Work 40 Min Jumps 15- 20 Min Explosive Med Ball Throws 10-15 Min Olympic Lifts Strength Training 50-70 Min Cool Down Warm Up Tumbling/Agility 15 Min Med Ball Throws 400-800 reps or Medium Tempo 20 Min Cool Down
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Greater Strength and Explosive Strength
Emphasis(See Speed Continuum For Training
Methods Daily Volumes Guidelines)
Monday 0-10 yards Tuesday Wednesday Thursday 0-20 yards Friday Saturday
Warm Up Dynamic and Speed Work 40 Min Jumps 20 Min. Olympic Lifts 20-30 Min. Strength 30 Min. Cool Down Warm Up Dynamic 10 Min Explosive Med Ball Throws 15-20 Min Olympic Lifts 20 Min. Strength 50-60 Min. Cool Down Med Ball 400 reps Tempo 1600-2000 yards 30 Min Cool Down Warm Up Dynamic and Speed Work 50 Min Jumps 20 Min. Olympic Lifts 20-30 Min. Strength 20-30 Min. Cool Down Warm Up Dynamic 10 Min Explosive Med Ball Throws 15-20 Min Olympic Lifts 20 Min. Strength 50-60 Min. Cool Down Med Ball 400 reps Tempo 1600-2000 yards 30 Min Cool Down
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First Two Weeks Transition into 0-20Priority
Strength Explosive Strength (See Speed
Continuum For Training Methods Daily Volumes
Guidelines)
Monday 0-20 yards Wednesday 0-10 yards Friday 0-20 yards Tues-Thurs-Sat
Warm Up Dynamic Speed Work 50 Min Jumps 15-20 Min Olympic Lift Strength Training 60 Min Cool Down Warm Up Dynamic and Speed Work 40 Min Explosive Med Ball Throws 15 Min Olympic Lift Strength 50-70 Min Cool Down Warm Up Dynamic Speed Work 50 Min Jumps 15-20 Min Olympic Lift Strength Training 60 Min Cool Down Warm Up Tumbling/Agility 15 Min Med Ball Throws 400-800 reps Medium Tempo 20-30 Min Or Medicine Ball Tempo 20-30 Min Cool Down
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Weeks 3 4 Transition into 10-30Priority
Strength Explosive Strength (See Speed
Continuum For Training Methods Daily Volumes
Guidelines)
Monday 0-20 yards Wednesday 0-30 yards Friday 0-20 yards Tues-Thurs-Sat
Warm Up Dynamic Speed Work 50 Min Jumps 15 Min Explosive Med Ball Throws 10 Min Olympic Lift Strength Training 60 Min Cool Down Warm Up Dynamic Speed Work 50 Min Jumps 15-25 Min Olympic Lift Strength 40 Min Cool Down Warm Up Dynamic Speed Work 50 Min Jumps 15 Min Explosive Med Ball Throws 10 Min Olympic Lift Strength Training 60 Min Cool Down Warm Up Tumbling/Agility 15 Min Med Ball Throws 400-800 reps Medium Tempo 20-30 Min Or Medicine Ball Tempo 15 Min Cool Down
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First Two Weeks Transition into 0-30Priority
Elastic Strength Speed (See Speed Continuum
For Training Methods Daily Volumes Guidelines)
Monday 0-30 yards Wednesday 0-20 yards Friday 0-30 yards Tues-Thurs- Sat
Warm Up Dynamic Speed Work 60 Min Jumps 20-25 Min Olympic Lifts Strength Training 45 Min Cool Down Warm Up Dynamic Speed Work 40 Min Explosive Med Ball Throws 15 Min Olympic Lifts Strength Training 45 Min Cool Down Warm Up Dynamic Speed Work 60 Min Jumps 20-25 Min Olympic Lifts Strength Training 45 Min Cool Down Warm Up Tumbling/Agility 15 Min 400-800 throws and Small or Medium Tempo 20-30 Min Cool Down
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Weeks 3 4 Transition into 0-30Priority
Elastic Strength Speed (See Speed Continuum
For Training Methods Daily Volumes Guidelines)
Monday 0-30 yards Wednesday 0-20 yards Friday 0-30 yards Tues-Thurs-Sat
Warm Up Dynamic and Speed Work 60 Min Jumps 20-25 Min Olympic Lifts Strength Training 45 Min Cool Down Warm Up Dynamic Speed Work 40 Min Explosive Med Ball Throws 15 Min Olympic Lifts Strength Training 45 Min Cool Down Warm Up Dynamic and Speed Work 70 Min Jumps 20-25 Min Olympic Lifts Strength Training 30-45 Min Cool Down Warm Up Tumbling/Agility 15 Min 400-800 throws and Small or Medium Tempo 20-30 Min Cool Down
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30 Yards Speed Training Sports Conditioning
Circuit Priority Elastic Strength Speed (See
Speed Continuum For Training Methods Daily
Volumes Guidelines)
Monday 30 yards Wednesday 0-20 yards Friday 0-30 yards Tues-Thurs-Sat
Warm Up Dynamic and Speed Work 70 Min Jumps 15-25 Min Olympic Lifts Strength Training 30-45 Min Cool Down Warm Up Dynamic Speed Work Or Sports Conditioning Circuit 40 Min Explosive Med Ball Throws 15 Min Olympic Lifts Strength Training 45 Min Cool Down Warm Up Dynamic and Speed Work 70 Min Jumps 15-25 Min Olympic Lifts Strength Training 30-45 Min Cool Down Warm Up Tumbling/Agility 15 Min 400-800 throws and Small or Medium Tempo 20-30 Min Cool Down
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Two Weeks Preseason Sports Conditioning Circuit
Priority Sports Preparedness (See Speed
Continuum For Training Methods Daily Volumes
Guidelines)
Monday Sports Conditioning Wednesday 0-30 yards Friday Sports Conditioning Tues-Thurs-Sat
Warm Up Dynamic Sports Conditioning Circuit 40 Min Explosive Med Ball Throws 15 Min Olympic Lifts Strength Training 45 Min Cool Down Warm Up Dynamic and Speed Work 70 Min Jumps 15-25 Min Olympic Lifts Strength Training 30-45 Min Cool Down Warm Up Dynamic Sports Conditioning Circuit 40 Min Explosive Med Ball Throws 15 Min Olympic Lifts Strength Training 45 Min Cool Down Warm Up Tumbling/Agility 15 Min 400-800 throws and Small or Medium Tempo 20-30 Min Cool Down
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In-Season Schedule For Age16
Day-1 Day- 2
Med Ball Tempo 10 -15 Min Olympic Lifts And Strength Training 30-45 Min Cool Down Med Ball Tempo 10-15 Min Olympic Lifts And Strength Training 30-45 Min Cool Down
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• Before Using These Norms They Must Have A
  Sufficient Period Of Training
• At Least One Year Of Intense Training (16 Years
  Oldgt. This Doesn't Include The Earlier Training
  Preparation Done With Less Intensity
• Many Times These Imbalances Will Balance Them
  Self Out Over Time.
• Utilize The Norms On Following Two Slides To
  Help Guide The Training Process
• These Norms Will Help You Identify The Quality
  That Most Adversely Affects Their Athletic
  Ability And Make Adjustments Necessary To Their
  Program

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Strength Power Test
All Forms Of Squats and Lunges Power Snatch Barbell Or Dumbbell Power Clean Push Press Push Jerks Jumps Plyos Vertical Jumps Squat Counter Repeat Step Close In- Depth
Bench Press USA ? Ireland Medicine Ball Throws Seated Chest Throw
Core Work Medicine Ball Throws Sit Up Throw Base Line Toss Rotational Throw
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Norms For Female To Achieve By Age 18 With 3
Years Of Training

• Explosive Power
• Power Snatch
• 40-45 Of Back Sq
• Or
• 1 Arm Dumbbell Power Snatch
• 10-15 Of Back Sq
• Power Clean
• 45-55 Of Back Sq
• Vertical Jump
• 13-18 Inches
• Med Ball Throws 2K
• Sit Up 16'gt
• Chest Pass 16'gt
• Rotational 2

Speed 20 Yds. 3.6lt 40 Yds. 5.6lt
Strength Front Squat 100-125 x 1-3 Of Body
Wt Back Squat 125-150 x 1-3 Of Body Wt Clean
Pull From Below Knee 60x 3 Of Back Squat Press
1 x 50-70 Of Body Wt

• If Using Front squat Then add 15 To Their Max
  For Females
• Then you can use the same that are listed for
  Power Snatch and Power Clean

50
Norms For Males To Achieve By Age 18 With 3 Year
Of Training

• Explosive Power
• Power Snatch
• 50-55 Of Back Sq
• Or
• 1 Arm Dumbbell Power Snatch
• 15-20 Of Back Sq
• Power Clean
• 65-70 Of Back Sq
• Vertical Jump
• 21-26 Inches
• Med Ball Throws 4K
• Sit Up 17'gt
• Chest Pass 17'gt
• Rotational 28'gt

Speed 20 Yds. lt3.2 40 Yds. lt5.0

• Strength
• Front Squat
• 125-160 x 1-3 Of Body Wt
• Or
• Back Squat
• 150-200 x 1-3 Of Body Wt
• Clean Pull From Below Knee
• 80x 3 Of Back Squat
• Bench Press-USA
• 1 x 125 Of Body Wt
• Ireland Real Athletes Press
• 90-100 body weight

• If Your Using Front squat Then add 20 Their Max
  For Males
• Then you can use the same that are listed for
  Power Snatch and Power Clean

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Appendix
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High Load Test OF Single-Leg Stability And
Proprioception Comerford M.

• Rapid A Switch Measure Control/Change Direction

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Are Your Athletes Ready To Train Absorb Impact?
Kinetic Chain Strength Control

• Explosive Propulsion Test Category 3 (Comerford)
• Athletes who are incapable of doing this limit
  their explosive potential because of a weak link
  in the chain (i.e. the hip, shoulder, gluts,
  cause SI joint problems etc.) and difficulty
  controlling extension and rotation.
• This will predispose them to Injuries In Impact
  Sports and Jump/Plyometric training because their
  body will buckle from the impact and ground
  contact

Support leg level with the hip
54
Lunge Lean Test Are Your Athletes Ready To
Train? Unilateral Leg Strength
The distance of the step is 4 lengths of the
athlete's own foot. Step into a lunge, back
straight back knee just off the surface
Hinge from hip keep the back straight, without
changing their body position (purpose of stick)
have them shift all their weight onto their front
leg, lift the rear leg off forming a straight
line.
Hold this position for 3 second and then step
out.
A good test for sports that the skills are
performed this position i.e. Basketball,
Baseball, Football, Hockey, Tennis
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Explanation of Training Cycles

• The wide range of volume is so you can vary the
  volume from workout to workout and emphasize
  different training methods for the specific
  workout or individual
• The times can vary for each quality depending the
  volume
• The volume-repetitions listed for Olympic lifting
  strength training are only those repetitions
  that have a training affect, not warm up sets
  repetitions. A well prepare 16 old who went
  through previous list program should start
  counting at 70
• If they havent master the Olympic lift then
  utilize high volume of jumping up on to boxes and
  med ball throws for Explosive Strength until
  Olympic lift technique is master.
• Heavier athletes I would do more Med Explosive
  throws, Med Ball jumps and lighter athletes would
  do more jumps

56
Explanation of Training Cycles

• Your athletes may not be able to train 6 days a
  week but if the ahtletes will do Med Ball
  Tempo at least on Tuesday Thrusday it help them
  recover
• To save time you can utilize explosive med ball
  throws at the later stages of you warm up or
  integrate them during you Olympic lifting
  strength training
• In the volume table under 0-10 yards you will see
  elastic jumps 0-30 You will also see the same for
  Explosive Multiple Jumps Explosive Med Ball
  Throws .
• When the range starts with zero mean this quality
  isnt a dominate quantity for the particular
  sprint distance. This give you option to using
  that time for additional training for another
  quality or shorting the workout

57
Further Information
For Further Info. Regarding Training for
availability consulting contact Al Vermeil (from
his glory days) E-Mail a60vermeil_at_sisna.com
58
Reference

• SPORTS MEDICINE
• I have met with all the following people
  personally to discuss the various sports medicine
  topics, and they have contributed to my knowledge
  and understanding of all the aspects of
  developing an athlete.
• George Aaron R.P.T., Mark Archambault R.P.T., Bob
  Baker R.P.T.,
• Julie Bruns R.P.T., Paul Chek N.M.T., John
  Christen R.P.T., Mark
• Comerford R.P.T., Jeff Coverly R.P.T., Gene
  Coleman A.T.C.,
• Don Chu Ph.D., A.T.C., R.P.T. C.S.C.S., Pete
  Emerson R.P.T.,
• Mary Evans R.P.T. Bud Ferrante R.P.T. O.C.S.,
  Paul Hodges R.P.T,
• Paul Kirwan, R.P.T, Frank Lagattuta, Diane Lee
  R.P.T.,
• Greg E. Lutz, M.D., John Mederios R.P.T., Don
  Miller R.P.T. C.S.C.S., Michele Montgomery
  N.M.T., Stuart McGill Ph.D,
• Doug Nelson N.M.T., Mike Palmeri R.P.T., Robert
  Panariello R.P.T., A.T.C., C.S.C.S., Dan Regan
  A.T.C., Michael Shacklock, MAppSc, DipPhysio,
  Robert Shadel M.D., Robert Schaefer A.T.C.,
  Kevin Sims. R.P.T. Richard Steadman M.D., Becky
  Schultz R.P.T., Michael Stuart M.D., and Dan
  Wathen, A.T.C. C.S.C.S.,

59
Reference

• STRENGTH TRAINING
• Dragomir Cioroslan, Olympic Medalist 1984, and
  Untied State Olympic Lifting Coach 1991-204, Bud
  Charniga, Geo Dunn, Oleg Danilov, C.S.C.S., Frank
  Eksten, C.S.C.S., Mike Gattone, Coach Of Weight
  Lifter Tara Nota Gold Medalist 2000 Olympic
  C.S.C.S., Galen Hatch, C.S.C.S., Bob Hise Sr.,
  Steve Javorek, C.S.C.S., Russ Knipp, Al Miller,
  C.S.C.S., Carl Miller, Olympic Lifting Coach
  1980, Angel Spassov, Jim Schmitz, Olympic Lifting
  Coach, Dick Smith, Olympic Lifting Coach , Lee
  Shorter, Meg Stone Richie C.S.C.S., Yuri
  Vardanyan, 7 Time World Olympic Lifting
  Champion, Craig White, C.S.C.S., and Wayne
  Wilson, Participant in Olympic Game as a
  Weighting and Strenght Coach of 2004 Canadian
  Olympic Gold Medalist Wrestler
• JUMP/PLYOMETRIC AND SPEED TRAINING
• Carmelo Bosco Ph.D., Frank Costello, Don Chu
  Ph.D., A.T.C., R.P.T. C.S.C.S, Charlie Francis,
  Derek Hansen, Jimmy Pedemonte, Remi Korchemny,
  Victor Lopez, Ralph Mann PhD. Gene Noonan, Loren
  Seagrave, Pat Reid, Ben Tabachnik, and Carlo
  Vitori
• SPORTS SCIENTIST
• Carmelo Bosco Ph.D., Andrew Fry Ph.D., John
  Garhammer Ph.D., Liam Hennessey, Keijo Hakkinen
  Ph.D., Gary Hunter Ph. D., William J. Kraemer,
  Ph.D. Robert Newton Ph D., Mel Siff Ph.D., Mike
  Stone Ph.D., Tihanyi Jozef Ph.D., Yuri
  Verkhoshansky Ph.D., Valdimar Zatsorsky Ph.D.

60
Reference

• C. Bosco , P.V. Komi, E Bosco, C. Nicol, G.
  Pulvirenti, and I Caruso. Influence of Training
  On mechanical And Biochemical Profiles Of
  Athlete's Muscle. Coaching And Sports Science
  Journal 1994
• Bourne, Gary. Specificity of Horizontal Jumping
  Performance". Modern Coach And Athlete Journal
  Volume 32 Number 4 1994 Page 3-6.
• Cerulli, G., Benoit, O., Caraffa, A., and
  Ponteggia, E. Proprioceptive Training and
  Prevention of Anterior Cruciate Ligament Injuries
  in Soccer. Journal of Orthopaedic and Sports
  Physical Therapy. 31(11), 655-660, 2001
• Zatsiorsky, V.M., Science and Practice of
  Strength Training, Publisher Human kinetics 1995
  page 63,112 113

61
Reference

• Seminars and Classes
• Instructor Mark Comerford, MCSP, Bphty, MAPA
• Lumbar Local Dynamic retraining of the deep
  intrinsic muscles in the local stability system
  for the lumbar spine and trunk
• Sacro-iliac Joint Dynamic Stability Muscle
  Balance
• Lumbar Global Prescriptive Exercise for
  Mechanical Low Back Pain
• Core Stability Dynamic Stability Training for
  Peak Performance
• Shoulder Girdle Dynamic Stability Muscle
  Balance
• Lower Extremity Dynamic Stability Muscle
  Balance
• The Performance Matrix for Movement Screening and
  Risk Analysis
• Mechanical Stability Dysfunction of the Hip and
  Lower Limb
• Instructor Paul Hodges, PhD, Bphty (Hons)
• Segmental Spinal Stabilization
• Instructor Michael Shacklock, MAppSc, DipPhysio
• Neural Mobilization Lower Quarter
• Instructor Pete Emerson, PT, MMTC
• Muscle Energy Technique of the Lumbar-Pelvis-Sacru
  m Level-1

62

• Hurling
• Tennis, Handball Squash, Hockey
• Gaelic Football
• Hockey, Soccer, and Basketball
• Rugby
• Car Pushes, Wrestling, Hockey, Soccer, and
  Basketball

63
Compatible Sports

• Hurling
• Tennis, Handball Squash, and Hockey
• Gaelic Football
• Hockey, Soccer, and Basketball
• Rugby
• Car Pushes, Wrestling, Hockey, Soccer, and
  Basketball

64
Contrast Training For Increasing General Power

• Contrast Training works well with the less
  explosive athlete if done after good base of
  Strength training-because it jump starts their
  CNS which creates a better neurological response
  to the training stimulates
• You can sequence the use of intensity several way
• Starting with the a set heavy then a set light
  exercises or alternating between heavy to light
  with in the same set this gives the athlete the
  feeling of being explosive
• Explosive Med throws alternating 2-3 with heavy
  ball and 2-3 with to lighter ball is good
  effective way to help increase power or Power
  cleans 1 50K 1 with 60 1 at 70K all with in a
  set or a set of 2 at 50k, 2at 60k 70K
• When trying to improve any kind of power keep the
  repetition low per set and allow rest so the CSN
  doesn't not become fatigued

65
Increasing General Power

• Complex training the more elastic athlete
  benefits more because they have the elastic
  qualities, so the jumps have more positive
  influence on the training stimulates.
• Jumps (Elastic Reactive Strength) Example
• ¼ squat jump WITH MED BALL OR WEIGHT BELT x5
  followed by 5 vertical jumps or 5 hurdle jumps
• Speed Example
• Squat x 5, 3 standing long jumps and 2 sprints 20
  Yds
• 3-4 explosive med throws or jumps, and 2 sprints
  20 Yds
• Rest between exercise 3 min 5 minutes between
  sets
• Before using complex training they must have a
  good training base be technically proficient in
  all exercises. It should not be use with novice
  athletes

66
Recovery From High Neurological Training
Strength, Jumps/Plyos And Sprint Training

• Tempo Runs 75 Or Less Of Max Speed For 100 Or
  200 Meters To Recover From The Neurological Work
  Strength, Jumps/Plyos And Sprint Training
• It Develop The General Fitness Or Work Capacity
• Never Run At 75 To 95 It Is Too Fast To Recover
  From And Too Slow For Speed Work C. Francis