Saraland Football Off-season 2018 Saraland High School Who We Are - - PowerPoint PPT Presentation

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Mar 03, 2023 222 likes •404 views

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 *

SLIDE 1

Saraland Football Off-season 2018

SLIDE 2

Saraland High School

SLIDE 3

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%

SLIDE 4

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

SLIDE 5

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?

Questions I had to ask...

SLIDE 6

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,

riginally designed as classrooms.

*They had performed Power Cleans, Squats and Bench with few variations.

Answers

SLIDE 7

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

SLIDE 8

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

SLIDE 9

First 8 Weeks(1-4)

Week 1 Week 2 Week 3 Week 4

10x5 12x4 13x3 14x2

Day 1-Monday Hang Snatch w/MB Slams & Pec

Stretch

MB Back Squat w/Tuck Jumps

& Hip Flexor Stretch 5/5/10 50% Clean 5/5/10 60% Squat 4/4/10 60% Clean 4/4/10 70% Squat 3/3/10 65% Clean 3/3/10 75% Squat 2/2/10 70% Clean 2/2/10 80% Squat

Day 3-Wednesday Hang Clean w/Tuck Jumps &

Wrist Stretch

Front Squats w/SA DB Row &

Hip Flexor Stretch 5/5/10 60% Clean 5/10ea/10 70% Clean 4/4/10 70% Clean 4/8ea/10 70% Clean 3/3/10 75% Clean 3/6ea/10 100+% Clean 2/2/10 80% Clean 2/5ea/10 100+% Clean

Day 5-Friday Deadlift w/Y’s & Iso Lunge Bench Press w/MB Floor Punch

5/15/10 80% Clean 5/5 60% Bench 4/15/10 100% Clean 4/4 70% Bench 3/15/10 100+% Clean 3/3 75% Bench 2/15/10 100+% Clean 2/2 65% Bench

SLIDE 10

First 8 Weeks (1-4)

Week 1 Week 2 Week 3 Week 4 Day 2-Tuesday 3 Pos. Snatch w/Toe Touches &

Quick Ft.

Snatch Pull w/Lat. Raise & Lat.

Stretch

Close Grip Incline w/Front

Raise

DB Lat. Goblet Squats

w/Chin-ups 4x3/20/20 TBD 4x5/10/10 60% Clean 4x5/10 AHAP 4x5ea./6 AHAP 4x3/20/20 TBD 4x5/10/10 70% Clean 4x5/10 AHAP 4x5ea./6 AHAP 4x3/20/20 TBD 4x5/10/10 80% Clean 4x5/10 AHAP 4x5ea./8 AHAP 4x3/20/20 TBD 4x5/10/10 75% Clean 4x5/10 AHAP 4x5ea./10 AHAP

Day 4-Thursday 3 Pos. Clean w/Little/Bigs & Lat.

Quick Ft.

CleanPull w/Cuban Press & Hip

Flexor Stretch

Goodmornings w/Front Raise &

Squat to Stand

OH Bwd. Lunge w/Hor. Pull-ups

& Glute Stretch 4x3/20/20 TBD 4x5/10/10 80% Clean 4x5/10/20 TBD 3x5ea./10/10 AHAP 4x3/20/20 TBD 4x5/10/10 90% Clean 4x5/10/20 TBD 3x5ea./10/10 AHAP 4x3/20/20 TBD 4x510/10 95% Clean 4x5/10/20 TBD 3x5ea./10/10 AHAP 4x3/20/20 TBD 4x5/10/10 2x95%,2x100 4x5/10/20 TBD 3x5ea./10/10 AHAP

SLIDE 11

First 8 weeks (5-8)

Week 5 Week 6 Week 7 Week 8

7x2 8x2 7x2 5x1

Day 1-Monday 3 Pos. Clean w/Little/Bigs & Plate Quick

Ft.

Full Clean w/Tuck Jumps & Wrist Stretch Clean Pull w/Cuban Press & Glute Stretch EZ Bar 21’s w/Plate Floor Press

5x3/20/20 TBD 2/2/10 80% 5x5 95%,2x100% 5x5/10/10 2x100%+10 Clean 3x’s AHAP/BO 5x3/20/20 TBD 2/2/10 80,85,90 2x1 95% 5x5/10/10 95%,2x100% 2x100%+10 Clean 3x’s AHAP/BO 5x3/20/20 TBD 2/2/10 2x2 60,70,75,80% 5x5/10/10 85% Clean 3x’s AHAP/BO 4x3/20/20 TBD 1/2/10 60,70,75 2x1 80% 5x5/10/10 85% Clean 3x’s AHAP/BO

Day 2-Tuesday 3 Pos. Snatch w/Toe Taps & Quick Ft. Back Squat w/Tuck Jumps & Hip Flexor

Stretch

Incline Bench w/Band Front Raise

Hor. Pull-ups w/Lat. Raise & Plate Tri’s

4x3/20/20 TBD 2/2/10 80% 4x5/10 AHAP 4x10/10/10 4x3/20/20 TBD 2/2/10 80,85,90 2x1 95% 4x5/10 AHAP 4x10/10/10 4x3/20/20 TBD 2/2/10 2x2 60,70,75,80% 4x5/10 AHAP 4x10/10/10 4x3/20/20 TBD 1/2/10 60,70,75 2x1 80% 4x5/10 AHAP 4x10/10/10

SLIDE 12

First 8 Weeks (5-8)

Week 5 Week 6 Week 7 Week 8

7x2 8x2 7x2 5x1

Day 3-Thursday Hang Full Cleans w/Fwd. Tuck Jumps &

Glute Stretch

Clean Grip Deadlift w/Iso. Lunge &T’s Squat to Stand w/Front Raise

7x2/3/10 TBD 2/10/10 80% Clean 4x20/10 8x2/3/10 TBD 2/10/10 120% Clean 4x20/10 7x2/3/10 TBD 2/10/10 120% Clean 4x20/10 5x1/3/10 TBD 1/10/10 85% Clean 4x20/10

Day 4-Friday Hang Snatch w/MB Slams & Pec. Stretch Bench Press w/MB Floor Punches Lateral Lunge Off Plate w/Pull-ups Push-ups w/Curls

4x3/3/10 TBD 2/3 80% 4x6ea./6 AHAP 4x10/10 AHAP 4x3/3/10 TBD 2/3 80,85,90 2x1 95% 4x8ea./8 AHAP 4x10/10 AHAP 4x3/3/10 TBD 2/3 2x2 60,70,75,80% 4x10ea./10 AHAP 4x10/10 AHAP 4x3/3/10 TBD 1/3 60,70,75 2x1 80% 4x6ea./6 AHAP 4x10/10 AHAP

SLIDE 13

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 RDL w/Tuck Jumps & Iso Lunge MB Front Squat w/Seated In&Outs & Hip

Flexor Stretch

Push-ups w/Hor. Pull-ups & Pec. Stretch

3x3/20/20 5x6/3/10 50%Clean 5x5/20/10 50% Clean 4x10/10/10 AHAP 3x3/20/20 5x6/3/10 60%Clean 5x5/20/10 60% Clean 5x6/6/10 AHAP 3x3/20/20 5x4/3/10 70%Clean 5x4/20/10 70% Clean 4x12/12/10 AHAP

Day 3-Wednesday Incline Bench w/Chin-ups Full Clean w/Fwd. Tuck Jumps & Squat

Plate Hold

DB Split Squat w/Front Plank Taps &

Back Plank Sprinters

Bentover Row w/T’s & Lat. Stretch

5x6/6 50% Incline 5x3/3/10 70% 4x10ea/10ea/10ea AHAP 4x10/15/10 AHAP 5x6/6 60% Incline 5x3/3/10 80% 5x6ea/10ea/10ea AHAP 5x6/15/10 AHAP 5x4/6 70% Incline 5x2/3/10 85% 4x12ea/12ea/12ea AHAP 4x12/15/10 AHAP

Day 5-Friday 3 Pos. Full Clean w/Plate Quick Ft. &

Little/Bigs

Front Squat w/Dead Bugs & Glute Stretch Bench Press w/Band Pull-aparts DB Lat. Lunge w/DL Glute Bridge & Squat

to Stand 3x3/20/20 5x615ea/10 50%Clean 5x6/20 50% Bench 4x10ea/20/20 AHAP 3x3/20/20 5x6/15ea/10 60%Clean 5x6/20 60% Bench 5x6ea/20/20 AHAP 3x3/20/20 5x4/15ea/10 70%Clean 5x4/20 70% Bench 4x12ea/20/20 AHAP

SLIDE 14

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

Quick Ft. & Toe Touches

RDL w/Broad Jumps & Iso Lunge MB Front Squat w/Seated In&Outs & Hip

Flexor Stretch

Push-ups w/Hor. Pull-ups & Pec. Stretch

3x3/20/20 5x6 50%Clean 5x5 AHAP 4x10/10/10 AHAP 3x3/20/20 5x6 60%Clean 5x3 AHAP 5x6/6/10 AHAP 3x3/20/20 5x4 70%Clean 5,5,3,3,1,1 AHAP 4x12/12/10 AHAP

Day 3-Wednesday Incline Bench w/Chin-ups Full Clean w/Fwd. Tuck Jumps & Squat

Plate Hold

Split Squat w/Front Plank Taps & Back

Plank Sprinters

Bentover Row w/T’s & Lat. Stretch

5x6/6-10 50% Incline 5x3/3/10 70% 4x10ea/10ea/10ea AHAP 4x10/15/10 AHAP 5x6/6-10 60% Incline 5x3/3/10 80% 5x6ea/10ea/10ea AHAP 5x6/15/10 AHAP 5x4/6-10 70% Incline 5x2/3/10 85% 4x12ea/12ea/12ea AHAP 4x12/15/10 AHAP

Day 5-Friday 3 Pos. Full Clean w/Plate Quick Ft. &

Little/Bigs

Front Squat w/Dead Bugs & Glute Stretch Bench Press w/Band Pull-aparts DB Lat. Lunge w/DL Glute Bridge & Squat

to Stand 3x3/20/20 5x6/15ea/10 50%Clean 5x6/20 50% Bench 4x10ea/20/20 AHAP 3x3/20/20 5x6/15ea/10 60%Clean 5x6/20 60% Bench 5x6ea/20/20 AHAP 3x3/20/20 5x4/15ea/10 70%Clean 5x4/20 70% Bench 4x12ea/20/20 AHAP

SLIDE 15

Second 8 Weeks Con (7-8)

Week 7 Week 8 Day 1-Monday

Wtd. Push-ups w/Wtd. Hor. Pull-ups & Pec. Stretch

Snatch Complex (Shrug, Knee, OH Sqat) w/Lat. Plate Quick

Ft. & Toe Touches

RDL w/Broad Jumps & Iso Lunge MB Front Squat w/Seated In&Outs & Hip Flexor Stretch

5x6/6/10 AHAP 3x3/20/20 5x6 80%Clean 5x5/20/10 80%Clean 4x10/10/10 AHAP 3x3/20/20 5x6 80%Clean 4x5 /20/10 80%Clean

Day 3-Wednesday Bentover Row w/T’s & Lat. Stretch Incline Bench w/Wtd. Chin-ups Full Clean w/Fwd. Tuck Jumps & Squat Plate Hold DB Split Squat w/Front Plank Taps & Back Plank Sprinters

5x6/15/10 AHAP 5x6/6-10 75% Incline 7x1/2/10 85% 5x6ea/10ea/10ea AHAP 4x12/15/10 AHAP 5x6/6-10 80% Incline 7x1/2/10 90% 4x12ea/10ea/10ea AHAP

Day 5-Friday DB Lat. Lunge w/DL Glute Bridge & Squat to Stand Clean Complex (Shrug, Knee, Front Squat) w/Plate Quick Ft.

& Little/Bigs

Front Squat w/Dead Bugs & Glute Stretch Bench Press w/Band Pull-aparts

5x6ea/20/20 AHAP 3x3/20/20 5x5/15ea/10 85%Clean 5x5/20 80% Bench 4x12ea/20/20 AHAP 3x3/20/20 5x4/15ea/10 90%Clean 5x4/20 85% Bench

SLIDE 16

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

SLIDE 17

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

*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?

Questions I had to ask...

*They had performed Power Cleans, Squats and Bench with few variations.

Answers

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)

First 8 Weeks (1-4)

First 8 weeks (5-8)

First 8 Weeks (5-8)

Second 8 Weeks Iso Holds 5sec (1-3)

Second 8 Weeks Ecc Lowering 5sec (4-6)

Second 8 Weeks Con (7-8)

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

Saraland City Schools started in 2008 Saraland High School opened in 2010 *Comprised of 4 Schools; Early Education

Ranked in Top 15 High Schools Graduation Rate 92%

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

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?

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

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

Spartan Indoor Athletic Facility 35yd Long & Regulation Width 140 Lockers for Football Football Coaches Offices Football Meeting Rooms 2 100yd Grass Practice Fields

Drop Down Batting Cages Male and Female Dressing Rooms 5000sq ft. All Sport Weight Room 40 Work Stations *All Sport Training Room