Saraland Football Off-season 2018
Saraland High School
Who We Are *Saraland City Schools started in 2008 *Saraland High School opened in 2010 *Comprised of 4 Schools; Early Education Center, Elementary School, Middle School & High School * Student Population 3000+ *Ranked in Top 15 High Schools *Graduation Rate 92%
My Role at SHS *Head Strength & Conditioning Coach *Head Freshman Football Coach *Period Schedule-50mins *Teach Periods 1st-5th, 7th and football *Year Long Schedule 32 week *Rising 9th Graders-Spring *Coordinate Summer Training
Questions I had to ask... *Who are the team leaders that I need to reach? *What does the Head Football Coach want? *What do the athletes need? *What will my facilities allow me to do? *How can I build on what have they done previously?
Answers *I had 5-6 seniors who I identified as key players, both on the field as well as in the locker room. *He wanted them to get as strong as possible through Clean, Squat and Bench. *Our athletes needed more technical work and volume applied in the right dosage. *We have two weight rooms, 10 full racks and 10 half racks, originally designed as classrooms. *They had performed Power Cleans, Squats and Bench with few variations.
Calendar and Schedule *Jan. 4th First Day of 2nd Semester *Jan. 15th MLK *Feb. 12th-14th Mardi Gras *April 9th-13th Spring Break *April 3rd ACT Testing *Training 3-5 Days/week *Max Mar. 12th-15th
The Plan *First 8 Weeks-Escalating Density Training *Establish Proper Mechanics and get a max to use *Everyone Training in the same weightroom-Address Safety Concerns *Training 5 Days/Week *Second 8 Weeks-Triphasic *Introduce Fundamental Movement Skills *Training 3 Days/Week
First 8 Weeks(1-4) Week 1 Week 2 Week 3 Week 4 10x5 12x4 13x3 14x2 Day 1-Monday 5/5/10 50% Clean 4/4/10 60% Clean 3/3/10 65% Clean 2/2/10 70% Clean Hang Snatch w/MB Slams & Pec Stretch 5/5/10 60% Squat 4/4/10 70% Squat 3/3/10 75% Squat 2/2/10 80% Squat MB Back Squat w/Tuck Jumps & Hip Flexor Stretch Day 3-Wednesday 5/5/10 60% Clean 4/4/10 70% Clean 3/3/10 75% Clean 2/2/10 80% Clean Hang Clean w/Tuck Jumps & Wrist Stretch 5/10ea/10 70% Clean 4/8ea/10 70% Clean 3/6ea/10 100+% 2/5ea/10 100+% Front Squats w/SA DB Row & Clean Clean Hip Flexor Stretch Day 5-Friday 5/15/10 80% Clean 4/15/10 100% Clean 3/15/10 100+% Clean 2/15/10 100+% Clean Deadlift w/Y’s & Iso Lunge 5/5 60% Bench 4/4 70% Bench 3/3 75% Bench 2/2 65% Bench Bench Press w/MB Floor Punch
First 8 Weeks (1-4) Week 1 Week 2 Week 3 Week 4 Day 2-Tuesday 4x3/20/20 TBD 4x3/20/20 TBD 4x3/20/20 TBD 4x3/20/20 TBD 3 Pos. Snatch w/Toe Touches & Quick Ft. 4x5/10/10 60% 4x5/10/10 70% 4x5/10/10 80% 4x5/10/10 75% Snatch Pull w/Lat. Raise & Lat. Clean Clean Clean Clean Stretch 4x5/10 AHAP 4x5/10 AHAP 4x5/10 AHAP 4x5/10 AHAP Close Grip Incline w/Front Raise DB Lat. Goblet Squats 4x5ea./6 AHAP 4x5ea./6 AHAP 4x5ea./8 AHAP 4x5ea./10 AHAP w/Chin-ups Day 4-Thursday 4x3/20/20 TBD 4x3/20/20 TBD 4x3/20/20 TBD 4x3/20/20 TBD 3 Pos. Clean w/Little/Bigs & Lat. Quick Ft. 4x5/10/10 80% 4x5/10/10 90% 4x510/10 95% 4x5/10/10 CleanPull w/Cuban Press & Hip Clean Clean Clean 2x95%,2x100 Flexor Stretch 4x5/10/20 TBD 4x5/10/20 TBD 4x5/10/20 TBD 4x5/10/20 TBD Goodmornings w/Front Raise & Squat to Stand OH Bwd. Lunge w/Hor. Pull-ups 3x5ea./10/10 AHAP 3x5ea./10/10 AHAP 3x5ea./10/10 AHAP 3x5ea./10/10 AHAP & Glute Stretch
First 8 weeks (5-8) Week 5 Week 6 Week 7 Week 8 7x2 8x2 7x2 5x1 Day 1-Monday 5x3/20/20 TBD 5x3/20/20 TBD 4x3/20/20 TBD 3 Pos. Clean w/Little/Bigs & Plate Quick 5x3/20/20 TBD Ft. 2/2/10 80,85,90 2/2/10 1/2/10 Full Clean w/Tuck Jumps & Wrist Stretch 2/2/10 80% 2x1 95% 2x2 60,70,75,80% 60,70,75 2x1 80% 5x5 95%,2x100% 5x5/10/10 5x5/10/10 5x5/10/10 5x5/10/10 Clean Pull w/Cuban Press & Glute Stretch 95%,2x100% 85% Clean 85% Clean 2x100%+10 Clean 2x100%+10 Clean EZ Bar 21’s w/Plate Floor Press 3x’s AHAP/BO 3x’s AHAP/BO 3x’s AHAP/BO 3x’s AHAP/BO Day 2-Tuesday 4x3/20/20 TBD 4x3/20/20 TBD 4x3/20/20 TBD 3 Pos. Snatch w/Toe Taps & Quick Ft. 4x3/20/20 TBD 2/2/10 80,85,90 2/2/10 1/2/10 2/2/10 80% Back Squat w/Tuck Jumps & Hip Flexor 2x1 95% 2x2 60,70,75,80% 60,70,75 2x1 80% Stretch 4x5/10 AHAP 4x5/10 AHAP 4x5/10 AHAP 4x5/10 AHAP Incline Bench w/Band Front Raise 4x10/10/10 4x10/10/10 4x10/10/10 4x10/10/10 Hor. Pull-ups w/Lat. Raise & Plate Tri’s
First 8 Weeks (5-8) Week 5 Week 6 Week 7 Week 8 7x2 8x2 7x2 5x1 Day 3-Thursday 7x2/3/10 TBD 8x2/3/10 TBD 7x2/3/10 TBD 5x1/3/10 TBD Hang Full Cleans w/Fwd. Tuck Jumps & Glute Stretch 2/10/10 80% Clean 2/10/10 120% Clean 2/10/10 120% Clean 1/10/10 85% Clean Clean Grip Deadlift w/Iso. Lunge &T’s 4x20/10 4x20/10 4x20/10 4x20/10 Squat to Stand w/Front Raise Day 4-Friday 4x3/3/10 TBD 4x3/3/10 TBD 4x3/3/10 TBD 4x3/3/10 TBD Hang Snatch w/MB Slams & Pec. Stretch Bench Press w/MB Floor Punches 2/3 80% 2/3 80,85,90 2x1 2/3 2x2 1/3 60,70,75 2x1 Lateral Lunge Off Plate w/Pull-ups 95% 60,70,75,80% 80% 4x6ea./6 AHAP 4x8ea./8 AHAP 4x10ea./10 AHAP 4x6ea./6 AHAP Push-ups w/Curls 4x10/10 AHAP 4x10/10 AHAP 4x10/10 AHAP 4x10/10 AHAP
Second 8 Weeks Iso Holds 5sec (1-3) Week 1 Week 2 Week 3 Day 1-Monday 3 Pos. Snatch w/Toe Taps & Toe Touches 3x3/20/20 3x3/20/20 3x3/20/20 5x6/3/10 50%Clean 5x6/3/10 60%Clean 5x4/3/10 70%Clean RDL w/Tuck Jumps & Iso Lunge 5x5/20/10 50% Clean 5x5/20/10 60% Clean 5x4/20/10 70% Clean MB Front Squat w/Seated In&Outs & Hip Flexor Stretch 4x10/10/10 AHAP 5x6/6/10 AHAP 4x12/12/10 AHAP Push-ups w/Hor. Pull-ups & Pec. Stretch Day 3-Wednesday 5x6/6 50% Incline 5x6/6 60% Incline 5x4/6 70% Incline Incline Bench w/Chin-ups 5x3/3/10 70% 5x3/3/10 80% 5x2/3/10 85% Full Clean w/Fwd. Tuck Jumps & Squat Plate Hold DB Split Squat w/Front Plank Taps & 4x10ea/10ea/10ea AHAP 5x6ea/10ea/10ea AHAP 4x12ea/12ea/12ea AHAP Back Plank Sprinters Bentover Row w/T’s & Lat. Stretch 4x10/15/10 AHAP 5x6/15/10 AHAP 4x12/15/10 AHAP Day 5-Friday 3 Pos. Full Clean w/Plate Quick Ft. & 3x3/20/20 3x3/20/20 3x3/20/20 Little/Bigs 5x615ea/10 50%Clean 5x6/15ea/10 60%Clean 5x4/15ea/10 70%Clean Front Squat w/Dead Bugs & Glute Stretch 5x6/20 50% Bench 5x6/20 60% Bench 5x4/20 70% Bench Bench Press w/Band Pull-aparts DB Lat. Lunge w/DL Glute Bridge & Squat 4x10ea/20/20 AHAP 5x6ea/20/20 AHAP 4x12ea/20/20 AHAP to Stand
Second 8 Weeks Ecc Lowering 5sec (4-6) Week 4 Week 5 Week 6 Day 1-Monday 3 Pos. Snatch+OH Squat w/Lat. Plate 3x3/20/20 3x3/20/20 3x3/20/20 Quick Ft. & Toe Touches 5x6 50%Clean 5x6 60%Clean 5x4 70%Clean RDL w/Broad Jumps & Iso Lunge 5x5 AHAP 5x3 AHAP 5,5,3,3,1,1 AHAP MB Front Squat w/Seated In&Outs & Hip Flexor Stretch 4x10/10/10 AHAP 5x6/6/10 AHAP 4x12/12/10 AHAP Push-ups w/Hor. Pull-ups & Pec. Stretch Day 3-Wednesday 5x6/6-10 50% Incline 5x6/6-10 60% Incline 5x4/6-10 70% Incline Incline Bench w/Chin-ups 5x3/3/10 70% 5x3/3/10 80% 5x2/3/10 85% Full Clean w/Fwd. Tuck Jumps & Squat Plate Hold Split Squat w/Front Plank Taps & Back 4x10ea/10ea/10ea AHAP 5x6ea/10ea/10ea AHAP 4x12ea/12ea/12ea AHAP Plank Sprinters Bentover Row w/T’s & Lat. Stretch 4x10/15/10 AHAP 5x6/15/10 AHAP 4x12/15/10 AHAP Day 5-Friday 3 Pos. Full Clean w/Plate Quick Ft. & 3x3/20/20 3x3/20/20 3x3/20/20 Little/Bigs 5x6/15ea/10 50%Clean 5x6/15ea/10 60%Clean 5x4/15ea/10 70%Clean Front Squat w/Dead Bugs & Glute Stretch Bench Press w/Band Pull-aparts 5x6/20 50% Bench 5x6/20 60% Bench 5x4/20 70% Bench DB Lat. Lunge w/DL Glute Bridge & Squat 4x10ea/20/20 AHAP 5x6ea/20/20 AHAP 4x12ea/20/20 AHAP to Stand
Second 8 Weeks Con (7-8) Week 7 Week 8 Day 1-Monday Wtd. Push-ups w/Wtd. Hor. Pull-ups & Pec. Stretch 5x6/6/10 AHAP 4x10/10/10 AHAP Snatch Complex (Shrug, Knee, OH Sqat) w/Lat. Plate Quick 3x3/20/20 3x3/20/20 Ft. & Toe Touches RDL w/Broad Jumps & Iso Lunge 5x6 80%Clean 5x6 80%Clean MB Front Squat w/Seated In&Outs & Hip Flexor Stretch 5x5/20/10 80%Clean 4x5 /20/10 80%Clean Day 3-Wednesday 5x6/15/10 AHAP 4x12/15/10 AHAP Bentover Row w/T’s & Lat. Stretch 5x6/6-10 75% Incline 5x6/6-10 80% Incline Incline Bench w/Wtd. Chin-ups 7x1/2/10 85% 7x1/2/10 90% Full Clean w/Fwd. Tuck Jumps & Squat Plate Hold DB Split Squat w/Front Plank Taps & Back Plank Sprinters 5x6ea/10ea/10ea AHAP 4x12ea/10ea/10ea AHAP Day 5-Friday DB Lat. Lunge w/DL Glute Bridge & Squat to Stand 5x6ea/20/20 AHAP 4x12ea/20/20 AHAP 3x3/20/20 3x3/20/20 Clean Complex (Shrug, Knee, Front Squat) w/Plate Quick Ft. & Little/Bigs 5x5/15ea/10 85%Clean 5x4/15ea/10 90%Clean Front Squat w/Dead Bugs & Glute Stretch Bench Press w/Band Pull-aparts 5x5/20 80% Bench 5x4/20 85% Bench
What’s Next??? *Spartan Indoor Athletic Facility *35yd Long & Regulation Width *140 Lockers for Football *Football Coaches Offices *Football Meeting Rooms *2 100yd Grass Practice Fields
Spartan Indoor Athletic Facility *Drop Down Batting Cages *Male and Female Dressing Rooms *5000sq ft. All Sport Weight Room *40 Work Stations *All Sport Training Room
Recommend
More recommend
