ࡱ> ( / 0DTimes New Roman tׯ0tDBook Antiquaan tׯ0t DBookman Old Style tׯ0t B  .  @n?" dd@  @@`` !    R #5,   0AA fff@ʚ;Sk8ʚ;g4PdPdׯ0ppp@ <4!d!dvS0 <4ddddvS0  <4BdBdT080___PPT10 ? %J:KEY S TO A SUCCESSFUL PROGRAM  .GOALS OF OUR STRENGTH AND CONDITIONING PROGRAM//'DESIGNING A RESISTANCE TRAINING PROGRAM((NEEDS ANALYSIS EXERCISE SELECTION EXERCISE ORDER  DEXAMPLE 1: LIFTING PROGRAM  4 DAYz# DEXAMPLE 2: LIFTING PROGRAM  4 DAYz# DEXAMPLE 3: LIFTING PROGRAM  3 DAYz#DEXAMPLE 1: RUNNING PROGRAM  4 DAYz#DEXAMPLE 2: RUNNING PROGRAM  4 DAYz#NIGHT OF CHAMPIONSOFF-SEASON ORGANIZATION$/8  0` ` ̙33` 333MMM` ff3333f` f` f` 3>?" dd@,|?" dd@   " @ ` n?" dd@   @@``PR    @ ` ` p>>@N0 (    6* P  T Click to edit Master title style! !  0   RClick to edit Master text styles Second level Third level Fourth level Fifth level!     S  0q ``  X*  00Fq `  q Z*  0Lq `  q Z*<  c $޽h ? ̙33 Default Design0 zr@ (    0x P   x P*    0x    x R*  d  c $ ?  x  04x  @ x RClick to edit Master text styles Second level Third level Fourth level Fifth level!     S  6x `P  x P*    6x `  x R*  H  0޽h ? ̙3380___PPT10.@k P(    00x P    X*   0Fx    x Z*   6q `P  x X*   6q `  q Z* H  0޽h ? ̙3380___PPT10.pV; 0@N0   k(     S q<$D 0     0@qp@$D 0LD___PPT9& 'THE PROGRAM SHOULD BE BASED ON SOUND SCIENTIFIC PRINCIPLES 1. The Body is Designed to Work as an Integrated Unit a. Whenever possible, avoid isolating muscles b. Avoid using any machines whenever possible 2. Overload, Specificity, and Progressive ResistanceN; 28 2 2;8 @`  0dq`t$D 0@8___PPT9 THERE MUST BE A SHARED INTEREST IN THE STRENGTH AND CONDITIONING PROGRAM 1. The Head Coach 2. The Athlete 3. The Strength and Conditioning Coach<J! 2c 2Jc @`B  s *޽h ? ̙33  ___PPT10 .+PD ' q= @B D ' = @BA?%,( < +O%,( < +D"' =%(%(D' =%(DR' =A@BBBB0B%(D' =1:Bvisible*o3>+B#style.visibility<* %(D' =-6B%strips(downRight)*<3<* D_' =%(D' =%(D' =A@BBBB0B%(D' =1:Bvisible*o3>+B#style.visibility<* %(D' =+4 8?RCBBCB#ppt_wB*Y3>B ppt_w<* D' =+4 8?RCBBCB#ppt_hB*Y3>B ppt_h<* D_' =%(D' =%(D' =A@BBBB0B%(D' =1:Bvisible*o3>+B#style.visibility<* %(D' =+4 8?RCBBCB#ppt_wB*Y3>B ppt_w<* D' =+4 8?RCBBCB#ppt_hB*Y3>B ppt_h<* ++0+ 0 ++0+ 0 ++0+ 0 + 0@N0 H@` (     c $` xP<$D 0  x   0|x0t$D 0@8___PPT9 PERFORMANCE ENHANCEMENT 1. Strength (Starting, Absolute, Relative, Functional) 2. Power (Ability to exert maximal force in shortest amount of time) 3. Speed 4. Agility 5. Balance (Ability to sustain or return body s CG over its base of support) 6. Flexibility 7. Neuromuscular Efficiency (Ability of the neuromuscular system to allow muscles to dynamically stabilize entire kinetic chain in all 3 planes)J 2 2 @`   0l#xe,$D 0 vA. PREVENT THE PREVENTABLE INJURIES 1. Evaluate Most Frequent Injuries (Knees, Hamstrings, Ankles, etc..) 2. General Understanding of Human Movement and how the Body Responds to Stresses Placed upon it 6 2' ' @`B  s *޽h ? ̙33"___PPT10.+v2D*' +x= @B D' = @BA?%,( < +O%,( < +D"' =%(%(D' =%(DR' =A@BBBB0B%(D' =1:Bvisible*o3>+B#style.visibility<* %(D' =-6B%strips(downRight)*<3<* Du' =%(D' =%(D' =A@BBBB0B%(D' =1:Bvisible*o3>+B#style.visibility<* %(D' =+4 8?RCBBCB#ppt_wB*Y3>B ppt_w<* D' =+4 8?RCBBCB#ppt_hB*Y3>B ppt_h<* D' =+K4 8?CBB#ppt_x+(cos(-2*pi*(1-$))*-#ppt_x-sin(-2*pi*(1-$))*(1-#ppt_y))*(1-$)CB?B*Y3>B ppt_x<* D' =+K4 8?CBB#ppt_y+(sin(-2*pi*(1-$))*-#ppt_x+cos(-2*pi*(1-$))*(1-#ppt_y))*(1-$)CB?B*Y3>B ppt_y<* Du' =%(D' =%(D' =A@BBBB0B%(D' =1:Bvisible*o3>+B#style.visibility<* %(D' =+4 8?RCBBCB#ppt_wB*Y3>B ppt_w<* D' =+4 8?RCBBCB#ppt_hB*Y3>B ppt_h<* D' =+K4 8?CBB#ppt_x+(cos(-2*pi*(1-$))*-#ppt_x-sin(-2*pi*(1-$))*(1-#ppt_y))*(1-$)CB?B*Y3>B ppt_x<* D' =+K4 8?CBB#ppt_y+(sin(-2*pi*(1-$))*-#ppt_x+cos(-2*pi*(1-$))*(1-#ppt_y))*(1-$)CB?B*Y3>B ppt_y<* ++0+ 0 ++0+ 0 ++0+ 0 +h 0@N0 @8,(  , , S x P <$D 0  x B , s *޽h ? ̙33___PPT10.+?jD0' = @B D' = @BA?%,( < +O%,( < +D"' =%(%(D' =%(DR' =A@BBBB0B%(D' =1:Bvisible*o3>+B#style.visibility<*,%(D' =-6B%strips(downRight)*<3<*,+8+0+,0 +" 0@N0 4R(  4 4 S Jx<$D 0  x   4 0d~x`Ot$D 0@8___PPT9 0Evaluation of the Sport 1. Most common injury sites (Ankle, Knee, and Shoulder Sprains) 2. Movement patterns (Multi-Planar, Contraction Velocities)D! 2 2~ @`` 4 6px0 ,$D 0 nB. Evaluation of the Athlete 1. Injury History 2. Age 3. Training Goals 4. General Medical History&o 2"M @`B 4 s *޽h ? ̙33  ___PPT10 .+@D '  = @B D ' = @BA?%,( < +O%,( < +D"' =%(%(D' =%(DR' =A@BBBB0B%(D' =1:Bvisible*o3>+B#style.visibility<*4%(D' =-6B%strips(downRight)*<3<*4D_' =%(D' =%(D' =A@BBBB0B%(D' =1:Bvisible*o3>+B#style.visibility<*4%(D' =+4 8?RCBBCB#ppt_wB*Y3>B ppt_w<*4D' =+4 8?RCBBCB#ppt_hB*Y3>B ppt_h<*4D_' =%(D' =%(D' =A@BBBB0B%(D' =1:Bvisible*o3>+B#style.visibility<*4%(D' =+4 8?RCBBCB#ppt_wB*Y3>B ppt_w<*4D' =+4 8?RCBBCB#ppt_hB*Y3>B ppt_h<*4++0+40 ++0+40 ++0+40 +. 0@N0   <H (  < < S lqx@<$D 0  x F < 04 @m,$D 0 tSAID Principle  Specific Adaptations to an Imposed Demand"; 2- < 0P @ ,$D 0 ~Core Exercises: Upper Push  Bench Press, Incline Press, or Push Press Upper Pull  Pull Ups (Overhand Wide, Overhand Close, Underhand) Lower  Squat Total Body  Cleans, Snatches TEAM CORE TRAINING  Dead Bugs, Pillars, V-Ups  2 . 7   < 0* ,$D 0 2Assistance Exercises: Upper Push  DB Bench & Incline, Dips, DB Shoulder Circuits Upper Pull  DB Bent Over Rows (Single Leg), Standing One-Arm Rows Lower  Multi-Directional Lunges, Step Ups, Staggered Squats, Front Squats Total Body  Lunge-to-Press, Squat-to-Press, Lunge and Row INDIVIDUAL CORE TRAINING  Dynamic Exercises zO 2!3 9F 24 < 0:@P@,$D 0 jALL EXERCISES SHOULD BE MULTI-PLANAR, PROPRIOCEPTIVELY CHALLENGING, PROGRESSIVE, AND ACTIVITY SPECIFICk(2kB < s *޽h ? ̙33##___PPT10d#.+oD$"' == @B D!' = @BA?%,( < +O%,( < +D"' =%(%(D' =%(DR' =A@BBBB0B%(D' =1:Bvisible*o3>+B#style.visibility<*<%(D' =-6B%strips(downRight)*<3<*<Du' =%(D' =%(D' =A@BBBB0B%(D' =1:Bvisible*o3>+B#style.visibility<*<%(D' =+4 8?RCBBCB#ppt_wB*Y3>B ppt_w<*<D' =+4 8?RCBBCB#ppt_hB*Y3>B ppt_h<*<D' =+K4 8?CBB#ppt_x+(cos(-2*pi*(1-$))*-#ppt_x-sin(-2*pi*(1-$))*(1-#ppt_y))*(1-$)CB?B*Y3>B ppt_x<*<D' =+K4 8?CBB#ppt_y+(sin(-2*pi*(1-$))*-#ppt_x+cos(-2*pi*(1-$))*(1-#ppt_y))*(1-$)CB?B*Y3>B ppt_y<*<Du' =%(D' =%(D' =A@BBBB0B%(D' =1:Bvisible*o3>+B#style.visibility<*<%(D' =+4 8?RCBBCB#ppt_wB*Y3>B ppt_w<*<D' =+4 8?RCBBCB#ppt_hB*Y3>B ppt_h<*<D' =+K4 8?CBB#ppt_x+(cos(-2*pi*(1-$))*-#ppt_x-sin(-2*pi*(1-$))*(1-#ppt_y))*(1-$)CB?B*Y3>B ppt_x<*<D' =+K4 8?CBB#ppt_y+(sin(-2*pi*(1-$))*-#ppt_x+cos(-2*pi*(1-$))*(1-#ppt_y))*(1-$)CB?B*Y3>B ppt_y<*<Du' =%(D' =%(D' =A@BBBB0B%(D' =1:Bvisible*o3>+B#style.visibility<*<%(D' =+4 8?RCBBCB#ppt_wB*Y3>B ppt_w<*<D' =+4 8?RCBBCB#ppt_hB*Y3>B ppt_h<*<D' =+K4 8?CBB#ppt_x+(cos(-2*pi*(1-$))*-#ppt_x-sin(-2*pi*(1-$))*(1-#ppt_y))*(1-$)CB?B*Y3>B ppt_x<*<D' =+K4 8?CBB#ppt_y+(sin(-2*pi*(1-$))*-#ppt_x+cos(-2*pi*(1-$))*(1-#ppt_y))*(1-$)CB?B*Y3>B ppt_y<*<Du' =%(D' =%(D' =A@BBBB0B%(D' =1:Bvisible*o3>+B#style.visibility<*<%(D' =+4 8?RCBBCB#ppt_wB*Y3>B ppt_w<*<D' =+4 8?RCBBCB#ppt_hB*Y3>B ppt_h<*<D' =+K4 8?CBB#ppt_x+(cos(-2*pi*(1-$))*-#ppt_x-sin(-2*pi*(1-$))*(1-#ppt_y))*(1-$)CB?B*Y3>B ppt_x<*<D' =+K4 8?CBB#ppt_y+(sin(-2*pi*(1-$))*-#ppt_x+cos(-2*pi*(1-$))*(1-#ppt_y))*(1-$)CB?B*Y3>B ppt_y<*<++0+<0 ++0+<0 ++0+<0 ++0+<0 ++0+<0 + 0@N0   @Y (  @ @ S HT<$D 0  x  @ 0U`,$D 0 As a general rule, do multi-joint, proprioceptively challenging exercises at the beginning of the workout while the athlete s are still mentally and physically fresh while saving the more isolated movements for last 2 @` ` @ #"PP0,$D 0 @ <b? ` VWARM UP CORE TRAINING PROPRIOCEPTIVE MULTI-JOINT-CORE MULTI-JOINT-CORE ASSISTANCE LIFTWWP@08X% @ <Hu? ` i1. Dynamic Warm Up 2. Core Stability & Strength 3. Squat and Reach 4. Power Cleans 5. Front Squat 6. DipsjjP@08X @ 6L~?  V EX. DEMAND   @` @ 6,?  TEXERCISE   @``B  @ 0o ?ZB  @ s *1 ?`B  @ 0o ?```B  @ 0o ?`ZB  @ s *1 ?  ``B @ 0o ?`B @ s *޽h ? ̙33___PPT10.+-jD' = @B D' = @BA?%,( < +O%,( < +D ' =%(%(D' =%(DP' =A@BBB B0B%(D' =1:Bvisible*o3>+B#style.visibility<*@%(D' =-6B#strips(downLeft)*<3<*@Du' =%(D' =%(D' =A@BBBB0B%(D' =1:Bvisible*o3>+B#style.visibility<*@%(D' =+4 8?RCBBCB#ppt_wB*Y3>B ppt_w<*@D' =+4 8?RCBBCB#ppt_hB*Y3>B ppt_h<*@D' =+K4 8?CBB#ppt_x+(cos(-2*pi*(1-$))*-#ppt_x-sin(-2*pi*(1-$))*(1-#ppt_y))*(1-$)CB?B*Y3>B ppt_x<*@D' =+K4 8?CBB#ppt_y+(sin(-2*pi*(1-$))*-#ppt_x+cos(-2*pi*(1-$))*(1-#ppt_y))*(1-$)CB?B*Y3>B ppt_y<*@Dh' =%(D' =%(D' =4@BBBB%(D' =1:Bvisible*o3>+B#style.visibility<*@%(D' =+4 8?RCBBCB#ppt_wB*Y3>B ppt_w<*@D' =+4 8?RCBBCB#ppt_hB*Y3>B ppt_h<*@D' =+K4 8?CBB#ppt_x+(cos(-2*pi*(1-$))*-#ppt_x-sin(-2*pi*(1-$))*(1-#ppt_y))*(1-$)CB?B*Y3>B ppt_x<*@D' =+K4 8?CBB#ppt_y+(sin(-2*pi*(1-$))*-#ppt_x+cos(-2*pi*(1-$))*(1-#ppt_y))*(1-$)CB?B*Y3>B ppt_y<*@+p+0+@0 ++0+@0 + 0@N0 QDy(  D D S  <$D 0  x    `  QD #"`  ,$D 0(  D <D??  l1. DYNAMIC CORE 2. SQUAT 3. MULTI-DIRECT. LUNGES 4. PHYS. BALL LEG CURLS 5. PULL UPS 6. CURL-PRESSmmP@08X1  D <L?p ?  u1. CORE STABILITY 2. BENCH PRESS 3. POWER SHRUGS 4. DB INCLINE PRESS 5. DB SHOULDER CIRCUIT 6. DIPS vvP@08X!  D <D?0?p  e1. DYNAMIC CORE 2. POWER CLEAN 3. DB SNATCH 4. POWER STEP UPS 5. PULL UPS (OVHD) 6. DB BENT OVER ROWSffP@08X' D <? ?0  k1. CORE STABILITY 2. FRONT SQUAT / BOX JUMPS 3. PUSH PRESS 4. INCLINE PRESS 5. DB BENCH PRESS 6. DIPS llP@08X D 6?`? eFRIDAY Lower Strength @` D 6P?p `? cTHURSDAY Upper Push @` D 6?0`p ? hTUESDAY Power / Up. Pull @` D 6? `0? aMONDAY Upper Push @`ZB D s *> ?0`0 ZB D s *> ?p `p ZB D s *> ?` `B D 0> ? `  `B  D 0> ? ```B D 0> ?` `B  D 0> ? ??`B D 0> ?    ID 0t`  ,$D0 MWEDNESDAY IS A RECOVERY DAY(2 KD B Nv < 2 B D s *޽h ? ̙33  ___PPT10 .+aD ' = @B D ' = @BA?%,( < +O%,( < +D"' =%(%(D' =%(DR' =A@BB BB0B%(D' =1:Bvisible*o3>+B#style.visibility<*D%(D' =-6B%slide(fromBottom)*<3<*DDn' =%(D' =%(D' =4@BBBB%(D' =1:Bvisible*o3>+B#style.visibility<*QD%(D' =+4 8?dCB0-#ppt_w/2BCB#ppt_xB*Y3>B ppt_x<*QDD' =+4 8?\CB#ppt_yBCB#ppt_yB*Y3>B ppt_y<*QDDA' =%(D' =%(D' =A@BBBB0B%(D' =1:Bvisible*o3>+B#style.visibility<*ID%(+p+0+D0 ++0+ID0 + 0@N0 w"P(  P P c $lq <$D 0  q    `  "P #"`  ,$D 0? P <O??  1. CORE TRAINING 2. CLEAN COMPLEX 3. PULL COMPLEX a. Pull Ups b. Spinal Chord Dynamics c. Curl / Press 4. P@08X5 P <*O?p ?  y1. CORE TRAINING 2. M&M SQUATS 3. MULTI-DIRECT. LUNGES 4. BENCH PRESS 5. DIPS 6. 3-POSITION SHLD COMPLEX zzP@08X P <4O?`?p  V1. CORE TRAINING 2. SQUAT & REACH 3. CLEAN 4. FRONT SQUAT 5. INCLINE PRESS 6. DB BENCHWWP@08X P <6O? ?`  b1. CORE TRAINING 2. OVHD SQUAT 3. Snatch Balance 4. SNATCH 5. PULL UPS 6. DB BENT OVER ROWS ccP@08X P 6 O?`? dFRIDAY Work Capacity @`  P 6lO?p `? aTHURSDAY Strength @`  P 6O?``p ? ] TUESDAY Power @`  P 6HO? ``? \ MONDAY Speed   @`ZB  P s *> ?``` ZB  P s *> ?p `p ZB P s *> ?` `B P 0> ? `  `B P 0> ? ```B P 0> ?` `B P 0> ? ??`B P 0> ?    P 0MO`  ,$D0 MWEDNESDAY IS A RECOVERY DAY(2 P 0TOO  > Robb Rodgers 2  P BSO Nv < 2 B P s *޽h ? ̙33  ___PPT10 .+-mD ' |= @B D ' = @BA?%,( < +O%,( < +D"' =%(%(D' =%(DR' =A@BB BB0B%(D' =1:Bvisible*o3>+B#style.visibility<*P%(D' =-6B%slide(fromBottom)*<3<*PDn' =%(D' =%(D' =4@BBBB%(D' =1:Bvisible*o3>+B#style.visibility<*"P%(D' =+4 8?dCB0-#ppt_w/2BCB#ppt_xB*Y3>B ppt_x<*"PD' =+4 8?\CB#ppt_yBCB#ppt_yB*Y3>B ppt_y<*"PDA' =%(D' =%(D' =A@BBBB0B%(D' =1:Bvisible*o3>+B#style.visibility<*P%(+p+0+P0 ++0+P0 + 0@N0   4T (  TU   4T #" ,$D 0  T <xO?p 1. CORE STABILITY / STRENGTH 2. OVERHEAD LUNGE 3. SQUAT 4. LOWER COMPLEX a. V-Step Lunge s b. Ball Leg Curls c. Hurdles (over/under) 3 sets 5. (SS) INCLINE PRESS PULL UPS J+P@08X& T <Twg?p j1. CORE STABILITY 2. POWER CLEAN 3. PULL UPS 4. HAMMER ISO ROW 5. POWER SHRUGS 6. DB SINGLE LEG CURLSkkP@08X1 T <g? u1. CORE STABILITY / STRENGTH 2. SNATCH SQUATS 3. SNATCH 4. POWER STEP UPS 5. FRONT SQUATS 6. BENCH PRESS 7. DIPSvvP@08X T 6{g?p FRIDAY ST. / WK CAPACITY< @` T 6Hg?p WEDNESDAY POWER / STRENGTH<  @` T 6%g? MONDAY SPEED / POWER< @``B  T 0o ?ZB  T s *1 ?`B  T 0o ?`B  T 0o ?ZB T s *1 ?ZB T s *1 ?pp`B T 0o ? T c tmO0e0e <$D 0  O B T s *޽h ? ̙33  ___PPT10y .+9D ' xO= @B D ' = @BA?%,( < +O%,( < +D' =%(%(D#' =%(D' =A@BBBB0B%(D' =1:Bvisible*o3>+B#style.visibility<*T%(D' =+4 8?dCB0-#ppt_w/2BCB#ppt_xB*Y3>B ppt_x<*TD' =+4 8?\CB#ppt_yBCB#ppt_yB*Y3>B ppt_y<*TDh' =%(D' =%(D' =4@BBBB%(D' =1:Bvisible*o3>+B#style.visibility<*4T%(D' =+4 8?RCBBCB#ppt_wB*Y3>B ppt_w<*4TD' =+4 8?RCBBCB#ppt_hB*Y3>B ppt_h<*4TD' =+K4 8?CBB#ppt_x+(cos(-2*pi*(1-$))*-#ppt_x-sin(-2*pi*(1-$))*(1-#ppt_y))*(1-$)CB?B*Y3>B ppt_x<*4TD' =+K4 8?CBB#ppt_y+(sin(-2*pi*(1-$))*-#ppt_x+cos(-2*pi*(1-$))*(1-#ppt_y))*(1-$)CB?B*Y3>B ppt_y<*4T+8+0+T0 + 0@N0 \T+X (  X X c 8g0e0e 0<$D 0  g    `  *X #"`  ,$D 0> X <0yO?<  1. DYNAMIC FLEX. 2. 800 S 3. 400 S 4. 200 S 5. 110 S 6. GASSER SBBP@08X X <Bg?p <  h 1. POOL WORKOUT 2. SPEED SCHOOL !!P@08X X <XXg?0<p  L1. DYNAMIC FLEX. 2. HILL S 3. STADIUMS''P@08X> X <8Zg? <0  1. DYNAMIC FLEX. 2. 800 S 3. 400 S 4. 200 S 5. 110 S 6. GASSER S BBP@08X  X 6Gg?`< uTHURSDAY CONDITIONING.   @`  X 6؃g?p `< vWEDNESDAY REGENERATION.   @`  X 6g?0`p < m TUESDAY POWER. @`  X 6p? `0< sMONDAY CONDITIONING.  @`ZB  X s *> ?0`0 ZB X s *> ?p `p ZB X s *> ?` `B X 0> ? `  `B X 0> ? ```B X 0> ?` `B X 0> ? <<`B X 0> ?    +X 0` `G  Q**TEAM STRETCH POST-WORKOUT(2B X s *޽h ? ̙33. & ___PPT10 .+ݘ7D' hg= @B Da' = @BA?%,( < +O%,( < +D"' =%(%(D' =%(DR' =A@BB BB0B%(D' =1:Bvisible*o3>+B#style.visibility<*X%(D' =-6B%slide(fromBottom)*<3<*XDn' =%(D' =%(D' =4@BBBB%(D' =1:Bvisible*o3>+B#style.visibility<**X%(D' =+4 8?dCB0-#ppt_w/2BCB#ppt_xB*Y3>B ppt_x<**XD' =+4 8?\CB#ppt_yBCB#ppt_yB*Y3>B ppt_y<**X+8+0+X0 +! 0@N0 WO\(  \ \ c 0e0e <$D 0      `  \# #"`  ,$D 0> \ <?<  1. DYNAMIC FLEX. 2. 800 S 3. 400 S 4. 200 S 5. 110 S 6. GASSER SBBP@08X \ <?p <  b1. DYNAMIC FLEX. 2. RESISTANCE RUNS 3. HILL S22P@08Xv \ <觏?0<p  1. DYNAMIC FLEX. 2. AGILITY a. 5/10/5 b. 3-Cone Drill c. 60 Yd Shuttle 3. PLYO S ^^P@08XZ \ <ȱ? <0  1. DYNAMIC FLEX. 2. 20 S / 40 S / 60 S 3. BWD RUNS 4. START S 5. HOP-TO-SPRINTSPPP@08X  \ 64^?`< uTHURSDAY CONDITIONING.   @`  \ 6Lh?p `< rWEDNESDAY STRENGTH.   @`  \ 6Dr?0`p < m TUESDAY POWER. @`  \ 6|? `0< l MONDAY SPEED.  @`ZB  \ s *> ?0`0 ZB \ s *> ?p `p ZB \ s *> ?` `B \ 0> ? `  `B \ 0> ? ```B \ 0> ?` `B \ 0> ? <<`B \ 0> ?    \ 0 ` `G ,$D 0 Q**TEAM STRETCH POST-WORKOUT(2B \ s *޽h ? ̙33___PPT10.+\DD' = @B D' = @BA?%,( < +O%,( < +D' =%(%(D#' =%(D' =A@BBBB0B%(D' =1:Bvisible*o3>+B#style.visibility<*\%(D' =+4 8?dCB0-#ppt_w/2BCB#ppt_xB*Y3>B ppt_x<*\D' =+4 8?\CB#ppt_yBCB#ppt_yB*Y3>B ppt_y<*\D ' =%(D' =%(D' =4@BBBB%(D' =1:Bvisible*o3>+B#style.visibility<*\%(D' =+4 8?RCBBCB#ppt_wB*Y3>B ppt_w<*\D' =+4 8?RCBBCB#ppt_hB*Y3>B ppt_h<*\D' =+K4 8?CBB#ppt_x+(cos(-2*pi*(1-$))*-#ppt_x-sin(-2*pi*(1-$))*(1-#ppt_y))*(1-$)CB?B*Y3>B ppt_x<*\D' =+K4 8?CBB#ppt_y+(sin(-2*pi*(1-$))*-#ppt_x+cos(-2*pi*(1-$))*(1-#ppt_y))*(1-$)CB?B*Y3>B ppt_y<*\D#' =%(D' =A@BBBB0B%(D' =1:Bvisible*o3>+B#style.visibility<*\%(D' =+4 8?dCB0-#ppt_w/2BCB#ppt_xB*Y3>B ppt_x<*\D' =+4 8?\CB#ppt_yBCB#ppt_yB*Y3>B ppt_y<*\+p+0+\0 ++0+\0 + 0@N0 l4(  l l  NDJ) <$D 0   K l 0_`O,$D 0 S1. FOUR LIFTS / FOUR ATHLETES A. SQUAT C. INCLINE B. BENCH D. POWER CLEAN2 24 2 4 @` l 00ڏ`G,$D 0 U! 2. REWARD FOR HARDEST WORKERS" 2" l 0P@7,$D 0 N 3. SHOWCASE THE PROGRAM 2H l 0޽h ? ̙33___PPT10.+D' |= @B DL' = @BA?%,( < +O%,( < +D' =%(%(D#' =%(D' =A@BBBB0B%(D' =1:Bvisible*o3>+B#style.visibility<*l%(D' =+4 8?dCB0-#ppt_w/2BCB#ppt_xB*Y3>B ppt_x<*lD' =+4 8?\CB#ppt_yBCB#ppt_yB*Y3>B ppt_y<*lD' =%(D' =%(D@' =A@BBB B0B%(D' =1:Bvisible*o3>+B#style.visibility<*l%(D' =-o6Bbox(out)*<3<*lD' =%(D' =%(D@' =A@BBB B0B%(D' =1:Bvisible*o3>+B#style.visibility<*l%(D' =-o6Bbox(out)*<3<*lD' =%(D' =%(D@' =A@BBB B0B%(D' =1:Bvisible*o3>+B#style.visibility<*l%(D' =-o6Bbox(out)*<3<*l++0+l0 ++0+l0 ++0+l0 ++0+l0 + 0@N0   p~(  p( p  Zq0e0e) <$D 0  q  p 0qP ,$D0 1. THREE GROUPS A. Skill (DB, Rec., QB, RB) B. Stand Up (LB, TE, FB, K-P) C. Linemen (OL, DL) 2. FOUR LIFT DAYS (M/T/Th/F) A. Dynamic Stretch, Yoga B. Core Lifts C. Assistance Lift 3. LSA & CONDITIONING A. Warm Up B. Drills C. 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The Body is Designed to Work as an Integrated Unit % ( Rp@Book AntiquaPȏ\Book Ax tW@Book A 0 lq׏;,xO0 0%0t׏(ݏݏLqqdx<(00x׏Dy00̏͏dv%    T`PfT@AAT.La. Whenever possible, avoid isolating muscles  % ( Rp@Book AntiquaPȏ\Book Ax tW@Book A 0 hq׏:,xO0 0%0t׏(ݏݏLqqdx;(00x׏Dy00̏͏dv%    T\Wi[@AA[-Lb. Avoid using any machines whenever possible % ( Rp@Book AntiquaPȏ\Book Ax tW@Book A 0 tq׏=,xO0 0%0t׏(ݏݏLqqdx>(00x׏Dy00̏͏dv%    T^kb@AAb4L2. Overload, Specificity, and Progressive Resistance&WMFC0 % ( F(GDIC:FGDICRp@Book Antiqua0P0(ݏ׏ "&/3u0p4q(00PPȏtxWdv%0tÏnw?w @w `=JPqݏ90Pȏ8ΏLݏ4(k:04܏Ldv%    TX @AALPA. % ( Rp@Book Antiqua0k0͏T0O$͏w %t`4ԙ|||wЌ!a~,wnw @w!aw?w @w `=Jnww t`Ï %0t$0xݏ׏XP00Ïthqqdv%    T@AA4LTHERE MUST BE A SHARED INTEREST IN THE STRENGTH AND  % ( Rp@Book AntiquaPȏ\Book Ax tW@Book A 0 Բq׏,xO0 0%0t׏(ݏݏLqqdx(00x׏Dy00̏͏dv%    TH!@AA!LxCONDITIONING PROGRAM  % ( Rp@Book AntiquaPȏ\Book Ax tW@Book A 0 q׏,xO0 0%0t׏(ݏݏLqqdx(00x׏Dy00̏͏dv%    T%3)@AA)Lp1. The Head Coach % ( Rp@Book AntiquaPȏ\Book Ax tW@Book A 0 q׏,xO0 0%0t׏(ݏݏLqqdx(00x׏Dy00̏͏dv%    T,*0@AA0Ll2. The Athlete % ( Rp@Book AntiquaHPȏ\Book Ax tW@Book A 0 ,q׏+,xO0 0%0tHÏ׏(ݏݏLqqdx,(00x׏Dy00̏8Ώdv%    T83X7@AA7'L3. The Strength and Conditioning Coach % (   x--$xx--'@Times New Roman???????-.  2 KEY..  2 KEY."System-@Times New Roman???????-.  2 #..  2 ".-@Times New Roman???????-. -2 %S TO A SUCCESSFUL PROGRAM.. -2 $S TO A SUCCESSFUL PROGRAM.-----@Book Antiqua????~-.  2 AB..-@Book Antiqua????????o?-. O2 A0THE PROGRAM SHOULD BE BASED ON SOUND SCIENTIFIC .-@Book Antiqua?-. 2 E PRINCIPLES.-@Book Antiqua?-. W2 M51. The Body is Designed to Work as an Integrated UnitC.-@Book Antiqua?-. L2 T.a. Whenever possible, avoid isolating muscles .-@Book Antiqua?-. K2 [-b. Avoid using any machines whenever possible .-@Book Antiqua?-. U2 b42. Overload, Specificity, and Progressive Resistance.-@Book Antiqua?????-.  2 A..-@Book Antiqua????????o?-. U2 4THERE MUST BE A SHARED INTEREST IN THE STRENGTH AND .-@Book Antiqua?-. '2 !CONDITIONING PROGRAM .-@Book Antiqua?-. "2 )1. The Head Coach.-@Book Antiqua?-. 2 02. The Athlete.-@Book Antiqua??-. B2 7'3. The Strength and Conditioning Coach.-՜.+,0    "On-screen ShowFort Worth, TX+r ' Times New Roman Book AntiquaBookman Old StyleDefault DesignKEYS TO A SUCCESSFUL PROGRAM/GOALS OF OUR STRENGTH AND CONDITIONING PROGRAM(DESIGNING A RESISTANCE TRAINING PROGRAMNEEDS ANALYSISEXERCISE SELECTIONEXERCISE ORDER#EXAMPLE 1: LIFTING PROGRAM 4 DAY#EXAMPLE 2: LIFTING PROGRAM 4 DAY#EXAMPLE 3: LIFTING PROGRAM 3 DAY#EXAMPLE 1: RUNNING PROGRAM 4 DAY#EXAMPLE 2: RUNNING PROGRAM 4 DAYNIGHT OF CHAMPIONSOFF-SEASON ORGANIZATION  Fonts UsedDesign Template Slide Titles #_r eKeith AllenKeith Allen  !"#$%&'()*+,-./0123456789:;<=>?@ABCDEFGHIJKLMNOPQRSTUVWXYZ[\]^_`abcdefghijklmnopqrstuvwxyz{|}~Root EntrydO)Current UserSummaryInformation(APowerPoint Document(+rDocumentSummaryInformation8