| Coach's Guide To Sports Specific Strength Training |
| Contents |
| Contents Contents........................................................................................................................ 3 Figures........................................................................................................................... 8 1 OVERVIEW................................................................................10 Why did I write this?.................................................................................................. 10 Who can benefit?........................................................................................................ 10 Summary....................................................................................................................... 10 2 MY STORY.................................................................................11 As a Young Pup........................................................................................................... 11 Jarhead.......................................................................................................................... 12 Pre-Kuwait Float.......................................................................................................... 12 Post-Kuwait Float....................................................................................................... 12 1st Marine Bulldogs................................................................................................... 13 Rehab and Retrain...................................................................................................... 13 Civilian Life.................................................................................................................. 13 Weightlifting............................................................................................................... 14 Football Again............................................................................................................ 15 “Dance With Who Brung Ya”.................................................................................. 15 2004 Olympic Trials..................................................................................................... 16 The Life and Times of Robert McAdams................................................................ 16 3 SPORT SUCCESS.....................................................................17 False Prophets............................................................................................................. 17 What does the Research Say?.................................................................................. 18 Football........................................................................................................................ 18 Why is Power Important?.......................................................................................... 19 4 BASICS......................................................................................20 Major Exercises........................................................................................................... 20 Other Exercises............................................................................................................ 21 Group Abs.................................................................................................................... 22 Method to the Madness—Review........................................................................... 22 Weight Training Uses................................................................................................ 23 One Last Note.............................................................................................................. 23 5 HOW THE BODY ADAPT............................................................24 General Adaptation Syndrome.................................................................................. 24 6 GAINING WEIGHT.....................................................................26 Bodybuilding............................................................................................................... 26 Different Ideologies.................................................................................................... 26 Physiology.................................................................................................................. 26 Give & Take.................................................................................................................. 27 |
| 7 VOLUME..................................................................................28 My Training Log...................................................................................................... 28 German Volume Training......................................................................................... 28 8 VOLUME & FATIGUE..............................................................29 Repetition/Rest......................................................................................................... 29 Considerations.......................................................................................................... 29 Volume/Fatigue......................................................................................................... 30 Looks Good on Paper............................................................................................... 31 The Problem............................................................................................................... 31 Extreme Fatigue Training—Strip Sets.................................................................... 32 9 FULL BODY GROWTH..............................................................33 20 Rep Breathing Squats.......................................................................................... 33 Full Body Growth...................................................................................................... 34 Fatigue Spectrum....................................................................................................... 35 10 INTENSITY PROGRESSION...................................................36 5 Sets of 5 Reps (5x5)................................................................................................ 36 Diving Deeper Into It................................................................................................ 36 Last Notes................................................................................................................... 37 Review—Weight Gain Training.............................................................................. 38 Staleness..................................................................................................................... 38 11 DIET & REST..........................................................................39 Eat, Sleep, Lift............................................................................................................ 39 Recovery..................................................................................................................... 39 All Stress Is Cumulative........................................................................................... 39 Recovery Methods................................................................................................... 39 Eat More Food!......................................................................................................... 40 Out of School............................................................................................................. 41 “Get Big” Drink.......................................................................................................... 41 Problems..................................................................................................................... 42 Weight Loss?............................................................................................................ 43 Over Training............................................................................................................. 43 “I Just Can’t Gain Weight because….”................................................................. 43 12 SUPPLEMENTS YOU NEED..................................................44 Supplements are Last in Line.................................................................................. 44 Natural Process......................................................................................................... 44 Gaining Weight......................................................................................................... 44 13 STRENGTH & POWER...........................................................46 |
| Why Train It?.............................................................................................................. 46 Strength....................................................................................................................... 47 Power............................................................................................................................ 47 Why Don’t They Do It?............................................................................................ 48 14 TRAINING STRENGTH & POWER.........................................49 5x5 Progression........................................................................................................... 49 Strength/Power 5x5..................................................................................................... 49 Bulgarian Approach................................................................................................... 51 Power Emphasis.......................................................................................................... 52 Training for Power...................................................................................................... 53 The Why’s to Strength & Power............................................................................. 54 15 COMBINATION TRAINING METHODS..................................55 Mix & Match................................................................................................................ 55 “High Set” Program..................................................................................................... 55 Intensity Progression Twist to the “High Set” Program....................................... 56 Fatigue Spectrum Twist to the “High Set” Program.............................................. 56 The Ultimate Combination Workout........................................................................ 56 16 OLYMPIC WEIGHTLIFTING...................................................58 What is the Thought Process?................................................................................. 58 Want to…..................................................................................................................... 58 Why Should You “Want-To”?................................................................................. 60 17 TEACHING TECHNIQUE...........................................................61 The Dreaded Issue...................................................................................................... 61 Getting a visual............................................................................................................ 61 Fundamentals............................................................................................................... 61 18 THE CLEAN.............................................................................62 Starting Position.......................................................................................................... 62 Receiving Position...................................................................................................... 63 Jump Shrug to Hang Lift Progression...................................................................... 63 Hang to Full Lift Progression.................................................................................... 64 19 THE SNATCH...........................................................................67 Starting Position.......................................................................................................... 67 Receiving Position—Hang Snatch........................................................................... 68 Jump Shrug to Hang Snatch Progression............................................................... 68 Hang Snatch to Full Snatch Progression................................................................ 69 20 THE JERK...............................................................................72 Training All the Lifts….............................................................................................. 72 Variations of Jerk........................................................................................................ 72 |
| Dip & Drive Phase.................................................................................................... 73 Support Phase........................................................................................................... 73 21 STICK FIGURE THEATER.....................................................76 Full Olympic Lifts...................................................................................................... 76 22 OLYMPIC WEIGHTLIFTING SUPPLIES................................78 Platform Reasoning................................................................................................... 78 Organization............................................................................................................... 78 Building Platforms..................................................................................................... 78 Other Supplies........................................................................................................... 78 23 TEACHING PROGRESSION...................................................80 Where to Start........................................................................................................... 80 Hang Clean................................................................................................................. 81 Clean Progression & Hang Snatch......................................................................... 82 Snatch Progression & Jerk Progression................................................................ 83 24 TROUBLE-SHOOTING............................................................85 Problem Solving Steps............................................................................................. 85 The Clean................................................................................................................... 85 The Snatch................................................................................................................. 86 The Jerk...................................................................................................................... 87 Technique Days........................................................................................................ 87 25 TRAINING MANAGEMENT...................................................88 Basic Management................................................................................................... 88 Discipline................................................................................................................... 89 Motivation................................................................................................................. 89 Accountability.......................................................................................................... 90 Summary..................................................................................................................... 91 26 THE PLAN..............................................................................92 Starting Out—Long List Of Things....................................................................... 92 Moving On................................................................................................................ 92 Merry Christmas....................................................................................................... 92 Pre-Spring Break Off-Season Training.................................................................. 93 Post-Spring Break Off-Season Training................................................................. 95 The Summer................................................................................................................ 95 Pre-Season Training................................................................................................. 96 District Preparation................................................................................................... 96 District & Playoff Training...................................................................................... 96 Long Term Training.................................................................................................. 97 |
27 SPECIAL CONSIDERATIONS................................................98 Big Boys & Endurance.............................................................................................. 98 Big Boy Diet................................................................................................................ 99 Big Boy Workout....................................................................................................... 99 Big Boy Running...................................................................................................... 100 Speed Training.......................................................................................................... 101 28 EXPECTATIONS & ACCOUNTABILITY................................102 What Every Kid Needs To Hear............................................................................ 102 Even Good Kids Won’t Keep Track..................................................................... 102 Can Only Do So Much............................................................................................ 102 Competition............................................................................................................... 103 Genuine Caring......................................................................................................... 103 Conclusion................................................................................................................ 104 29 BIBLIOGRAPHY....................................................................105 Books......................................................................................................................... 105 Videos/DVD’s........................................................................................................... 105 Personal Correspondence....................................................................................... 105 30 INDEX....................................................................................106 |