high school strength & conditioning program programming & greg rubendall, m.a., c.s.c.s....

High School Strength & Conditioning Program

Programming & Greg Rubendall, M.A., C.S.C.S.Program Design Director of Strength & ConditioningIdentifying your Workloads June 2013

THE BALLiSTIC UNITEDSpeed Agility Coordination Quickness Endurance Recovery PROGEAM

Components of Fitness

What are the major components of FITNESS?

How do you Train Each?

PowerSpeedAgilityCoordinationProprioception

StrengthEnduranceFlexibilityNutrition

Periodization for Soccer

• Refers to the Planning of Training Sessions

SystematicProgressiveOutcome Goals in Mind

Microcycle (weekly)Mesocycle (monthly)Macrocycle (bimonthly or quarterly)

Planned RestFocus on “Peaking” and “Injury Prevention”

Principles of Programming

The FITT Principle of ExerciseFrequency – How OftenIntensity – How HardTime – How LongType – What Kind

Level I - Beginner

Week Mon Tue Wed Thur Fri Sat Sun

1’ Focus Power Mobility Condition Power Speed Strength Recovery

Workouts Strength ICore

CoordinationAgilityCore 

Aerobic C.Core Flexibility 

Strength II Core

PlyosSpeedFlexibility

Total Body Conditio

Flexibility Recovery

Level II - Intermediate

Week Mon Tue Wed Thur Fri Sat Sun

1’ Focus Power Mobility Condition Power Speed Strength Recovery

Workouts

Olympic I Strength ICore

Coord.FootworkAgilityCore

Aerobic C.Core Flexibility

Olympic IStrength II Core

PlyosSpeedFlexibility

Total Body Condition

Flexibility Recovery

Level III - Advanced

Week Mon Tue Wed Thur Fri Sat Sun

1’ Focus Power Strength Condition Power/Speed

Condition Strength Recovery

Workouts

Olympic II Chest & ShouldersCore Back

Back & ArmsIndividual

Core Abs

Olympic IIConditionCore Back Flexibility

Plyos & SpeedChest & Shoulders Core Abs

ConditionIndividualsCore Back

Total Body Conditionin

g

Flexibility Recovery

Structure of a Training

Progression of a SessionWarm-Up / Dynamic StretchSpeed/Power/Technical Exercises“Core” LiftsAccessory LiftsSupplemental LiftsCool-Down / Static Stretch

Principles of Programming

Reps 1 - 2 - 3 4 – 5 – 6 7 – 8 – 9 10 – 13+

Sets High (5-12)

Mod (3-7) Mod (3-4) Low (2-4)

Training Variables by Number of Sets, Reps, and Muscular Goals

Reps

1 2 3 4 5 6 7 8 9 10 11 12 13+ <-Max Strength->

<-Strength, Speed, Power->

<-Functional Hypertrophy->

<-Structural Hypertrophy->

<-Endurance->

Equipment

Bodyweight Exercises

Free WeightsDumbbellsBarbells

Machines

Kettlebells

Resistance Bands

Medicine Balls

Jumpropes

Plyo Boxes

Foam Rolling

Soccer-Specific (with ball)

Hurdles

Ladders

Cones

Other Equipment

Getting Your Fitness Level

Test Measures Test Measures

Height MB Throw

Weight 300 Shuttle

Body Fat % Max Pushups

18-y sprint 60 Second Crunch

Flying 18-y Sprint

1 RM Squat

Max Pullups 1 RM Bench

Vertical Jump Yo-Yo IR Test

Standing Long Jump

1.5 Mile Run

Goal Setting

What are your INDIVIDUAL NEEDS?

Age Chronological Biological

PositionStrengthsWeaknesses

Basic Program TemplateExercise Set/Rep # Exercise Set/Rep # Exercise Set/Rep #

Base Program     Secondary Program     Core    

Aim:     Aim:     1 Abdominals  2 x 30  

1  3x8-12   1  2x8   2 Back  2 x 30  

2 3x8-12   2 2x8   3 Rotational  2 x 30  

3 3x8-12   3 2x8   4 Abdominals  2 x 30  

4 3x8-12   4 2x8   5 Back  2 x 30  

5 3x8-12   5 2x8   6 Rotational  2 x 30  

Body Weight Exercises

Full BodyInchworm

Tuck Jump

Bear Crawl

Plyometric Pushup

Stair Climp

Full BodyProne Walkout

Burpees

Plank

Plank to Pushup

Body Weight Exercises

LegsWall Sit

Lung

Clock Lunge

Lunge to Row

Lunge Jump

Crossover Lunge

Squat

Pistol Squat

LegsSquat Reach & Jump

Chair Squat

Sump Squat

Step Up

Single Leg Deadlift

Quadruped Leg Lift

Calf Raise

Body Weight Exercises

Chest and BackPushup

Dolphin Pushup

Donkey Kick

Handstand Pushup

Judo Pushup

Reverse Fly

Superman

Contralateral Limb Raises

Shoulders and ArmsTriceps Dip

Diamond Pushup

Boxer

Shoulder Stabilization Series

Arm Circles

Body Weight Exercises

CoreL Seat

T- Pushup

Dynamic Prone Plank

Flutter Kicks

Bicycle Crunch

Crunch

Segmental Rotation

CoreShoulder Bridge

Single Leg Abdominal Press

Double Leg Abdominal Press

Side Plank

Sprinter Sit-Up

Russian Twist

SACQERFit Journal

• Used to Record• Assessments• Testing• Goal-setting• Daily / Weekly Program• Nutrition

Assignments – June 27

1. Send Player Profile & Self-Assessment

2. Send Testing Scores (Self – Test) to gnr.coaching@gmail.com

3. Send Final Version of One-Week Workout

Timeline

June 18Orientation & Program/Player Expectations

June 27Goal Setting & Program Design (BUSC Office)

July 26-29Seminar – Nutrition (CSUEB)Seminar – Power Lifting (CSUEB)Testing – Functional Movement Assessment

Conclusions

Developing an age-appropriate soccer-specific program takes into consideration A LOT of variables

Generalize your Strength ProgramStart with Bodyweight and Progress from there