| Simplified Progressive Strength Training For Sports Success |
| Contents |
| Contents Contents.................................................................................................................... 3 Figures....................................................................................................................... 8 1 OVERVIEW.............................................................................11 Why did I write this?.............................................................................................. 11 The Benefits............................................................................................................. 11 Summary................................................................................................................... 12 2 ABOUT ME.............................................................................13 Words of Wisdom.................................................................................................. 13 Marine Corps........................................................................................................... 13 Injury & Same Old…............................................................................................... 13 There Is Hope......................................................................................................... 14 Change In Plan....................................................................................................... 14 Football Again........................................................................................................ 15 Olympic Weightlifting............................................................................................ 15 2004 Olympic Trials................................................................................................. 15 The Life and Times of Robert McAdams............................................................ 16 My Team Results.................................................................................................... 16 3 SPORT SUCCESS..................................................................18 Athletes & Egos.................................................................................................... 18 Real Research......................................................................................................... 19 Benefits in Football................................................................................................ 19 Importance of Power.............................................................................................. 19 4 THE WHY’S OF WEIGHT TRAINING.....................................21 What Are the Benefits?......................................................................................... 21 Physics of Strength................................................................................................ 21 Physics of Power................................................................................................... 22 Big Secret................................................................................................................ 23 Strength Coaches................................................................................................... 23 Physics of Olympic Lifting Mastery................................................................... 24 The Why, Answered............................................................................................. 25 Force-Velocity Curve............................................................................................. 26 Speed & Strength Effects On F/V Curve............................................................ 26 5 PHYSIOLOGY.........................................................................29 Physiology............................................................................................................. 29 Training for Power................................................................................................ 30 6 BASICS OF TEACHING.........................................................31 |
| 13 SUPPORT POSITIONS.........................................................60 Overview.................................................................................................................. 60 Front Squat............................................................................................................... 60 Overhead Squat....................................................................................................... 61 14 HANG-SLOW........................................................................63 Overview.................................................................................................................. 63 Clean Explosion....................................................................................................... 63 Explosion to Hang-Slow—PC/FSQ...................................................................... 64 Snatch Explosion.................................................................................................... 65 Explosion to Hang-Slow—PS/OHSQ................................................................... 67 Hang Slow & Support Progression—Check...................................................... 68 Conclusion............................................................................................................... 68 15 HANG-FAST..........................................................................69 Overview.................................................................................................................. 69 Changing Cues........................................................................................................ 69 Shifting Gears From “Slow” to “Fast”................................................................. 69 Jump-Unders........................................................................................................... 70 Hang-Fast Clean..................................................................................................... 70 Hang-Fast Snatch................................................................................................... 71 Conclusion.............................................................................................................. 73 16 LIFTS TO THE GROUND......................................................74 Overview................................................................................................................. 74 Romanian Deadlift................................................................................................. 74 Clean To Knee........................................................................................................ 76 Snatch to Knee........................................................................................................ 77 Moving To Ground................................................................................................. 78 Clean To Ground..................................................................................................... 78 Snatch To Ground................................................................................................... 79 Conclusion................................................................................................................ 80 17 TEACHING FULL LIFTS........................................................81 Overview.................................................................................................................... 81 Clean/Snatch From The Ground............................................................................. 81 Refining Full Lifts..................................................................................................... 82 Conclusion................................................................................................................ 83 18 20’S WORKOUT & VARIATIONS.........................................84 Review....................................................................................................................... 84 Overview/Reasoning.............................................................................................. 84 The 20’s Workout................................................................................................... 84 |
| Basics....................................................................................................................... 31 Changing It Up….................................................................................................... 31 7 YOUR WEIGHT ROOM NEEDS.............................................33 Overview................................................................................................................. 33 Platform Reasoning................................................................................................ 33 Organization........................................................................................................... 33 Building Platforms................................................................................................. 33 Other Supplies....................................................................................................... 34 8 5X5 STRENGTH TRAINING..................................................36 Overview................................................................................................................. 36 5x5 Progression..................................................................................................... 36 Strength/Power 5x5............................................................................................... 37 Origin of the 5x5 Strength Program.................................................................... 38 9 5X5 WORKOUT.....................................................................39 Overview................................................................................................................. 39 5x5 Specifics........................................................................................................... 39 Walking Through The M/W/F 5x5 Workout.................................................... 40 First 5x5 Workouts................................................................................................ 41 HVY/PWR/EZ Chart.............................................................................................. 42 Kids’ Weight Charts............................................................................................. 42 10 5X5 WORKOUT EXERCISES.............................................47 Overview................................................................................................................ 47 The Squat............................................................................................................... 47 Bench/Row............................................................................................................ 49 Agility , Footwork, & Quickness Training....................................................... 50 Conclusion............................................................................................................ 52 11 OLYMPIC WEIGHTLIFTING................................................53 Why, Again…........................................................................................................ 53 Best Kept Secret.................................................................................................... 53 Hurry Up!! Let’s Go!!........................................................................................... 54 See, They Know What They’re Doing….......................................................... 54 Hurry Up!! Let’s Go!! 2......................................................................................... 55 Just Admit It........................................................................................................... 56 Why Stray From the Beaten Path?..................................................................... 56 12 BEGIN UNDERSTANDING TECHNIQUE............................57 The Main Issue..................................................................................................... 57 Visual Aids............................................................................................................ 58 Performing Full Lifts............................................................................................. 58 |
| The Variations...................................................................................................... 84 Perfect 20’s........................................................................................................... 84 Work-Up 20’s...................................................................................................... 85 Max 20’s............................................................................................................... 86 Caution….............................................................................................................. 86 Power 20’s............................................................................................................. 87 Scheduling............................................................................................................ 87 19 MISCELLANEOUS.............................................................88 Overview............................................................................................................... 88 Power/Medium Days........................................................................................... 88 Workup & Testing.............................................................................................. 88 Lower-Level Olympic Lift Integration.............................................................. 90 No-Test Assessment.......................................................................................... 91 How I Made It...................................................................................................... 91 Chart Key............................................................................................................. 92 Common Sense..................................................................................................... 92 Player Identification............................................................................................ 92 Index Ratings....................................................................................................... 92 Scheme Reasoning............................................................................................... 93 19 TEACHING PROGRESSION...............................................96 Overview................................................................................................................. 96 Phase 1 Basics....................................................................................................... 96 Phase 2 Hang Slow............................................................................................... 96 Phase 3 Hang Fast................................................................................................ 96 Phase 4 Knee Lifts................................................................................................ 97 Phase 5 Ground Lifts............................................................................................ 97 Phase 6 Full Lifts.................................................................................................. 97 Phase 7 Polish....................................................................................................... 98 Phase 8 Strengthen.............................................................................................. 98 Conclusion............................................................................................................ 98 20 FULL OLYMPIC LIFT IMAGES..........................................99 Full Snatch Images............................................................................................... 99 Full Clean Images................................................................................................ 100 21 TROUBLE-SHOOTING THE OLYMPIC LIFTS...................101 Problem Solving Steps........................................................................................ 101 The Clean.............................................................................................................. 101 The Snatch........................................................................................................... 102 Technique Days................................................................................................... 103 22 VARIATIONS IN TRAINING...............................................103 |
Overview.............................................................................................................. 103 Muscle Gaining................................................................................................... 104 20-Rep Squat....................................................................................................... 104 Fatigue 4x12......................................................................................................... 104 Strip Sets.............................................................................................................. 104 Volume 10x10........................................................................................................ 105 Diet & Nutrition................................................................................................... 105 Conclusion........................................................................................................... 105 23 SCHEDULE OF TRAINING...............................................106 Overview.............................................................................................................. 106 Off-Season Training........................................................................................... 106 Summer Training................................................................................................. 108 In-Season Training............................................................................................. 109 24 TRAINING MANAGEMENT..............................................110 Basic Management............................................................................................. 110 Discipline............................................................................................................. 111 Motivation.......................................................................................................... 112 Accountability.................................................................................................... 113 Summary.............................................................................................................. 113 25 MOTIVATED & ACCOUNTABLE......................................114 Kids Needs To Hear It....................................................................................... 114 Enforcement........................................................................................................ 114 Can Only Do So Much...................................................................................... 115 Competition........................................................................................................ 115 Genuine Caring................................................................................................... 116 27 CONCLUSION..................................................................116 28 BIBLIOGRAPHY..............................................................117 Books................................................................................................................... 117 Videos/DVD’s..................................................................................................... 117 Personal Correspondence................................................................................. 117 29 INDEX...............................................................................118 |