This summer I took a different approach to our strength phase of training. I used the triphasic approach developed by Dr Cal Dietz from the University of Minnesota. The summer block was divided into three 2-week cycles with an added test week. The first two weeks were focused on Eccentric training for all our main movements, Squat, Bench, Shoulder Press, and Deadlift, In weeks 3-4 our focus was on Isometrics and the last two-week phase was Concentric/Dynamic. One of the goals for the summer …
2024 Pre-Spring Sports Training Results
We started the first week of January and concluded on April 11. Our workouts consisted of three strength training sessions per week and 2-speed sessions, with the option of speed training on Saturday. We were hampered by weather several times so our sprint volume varied from week to week. This year I added timed fly 10 to the results. I purchased a laser timing gate system from TimingMate.com, this helped eliminate the inconsistency of hand time fly 20s that we ran at the …
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Sprint-Based Training in Season for Football: Does it Work?
This year I was blessed with an opportunity to have autonomy to oversee our JH football team’s pregame warm-up and conditioning. Being around the program for two previous years I felt a few changes could benefit the program and players. In my observation, I noticed a few things in the past that seemed to hinder the previous teams. For example, lots of knee issues, soft tissue problems, and lack of team speed. To address these problems, I implemented three strategies I felt …
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2023 Summer Strength Training Results
2023 Summer strength training results are in for stage 1 and 2 athletes. I am very excited about these athletes and their progress. Starting, the athletes had a great attitude and worked hard every time we trained. They were curious and asked why we were using a training method, I encourage it. To me, this helps with their buy-in, not just going through the motions. To help, I also explain why and how it translated to the sport movement.The calendar was set up to …
2023 Off-Season and Pre-Spring Football Workouts Results
We just wrapped the off-season and pre-spring football workouts for 2023. As usual, the goal is to add lean body mass, get stronger and more powerful. The cycle was 14 weeks divided up into three subcategories…During the last ten weeks of the cycle, we also incorporated change of direction, agility, speed training, and conditioning twice a week.These are all homeschooled athletes that do not have access to a centralized facility, like public school athletes. As a result, several weekly …
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2022 Summary of Stage 2 & 3 Youth Development Weight Training Program Results
Our goal was simple, to get stronger. The four main areas we tested at the beginning of the summer were Dead Lift, Hanging Power Clean, Back Squat, and Chest Press. Posted below are the test results as a group.We also tested flexibility, broad jump, and vertical jump. The data was unreliable for the vertical jump and flexibility test just due to the inaccuracy of the testing equipment. It was impossible to document the exact amount of improvement. However, they did increase in broad jump by …
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