micah kurtz, ms, cscs*d, rscc*d, fms, usaw, nase-css … · 2018-11-15 · strength &...
TRANSCRIPT
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Micah Kurtz, MS, CSCS*D, RSCC*D, FMS, USAW, NASE-CSS
Director of Strength, Conditioning & Athletic Development
www.TheAthleteMaker.com
Twitter/IG: @KurtzM3
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A COACH’S INFLUENCE
“One coach will impact more young people
in a year than most people do in a lifetime”
--Rev. Billy Graham
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1. CORE VALUES IN DESIGNING A PROGRAM
2. INJURY REDUCTION ASSESSMENTS
3. AGE APPROPRIATE TRAINING PROGRAMS (7TH-
12TH GRADE)
4. STRENGTH PROGRAM DESIGN
CONTINUE THE CONVERSATION…
@KURTZM3
410-419-8330
PRESENTATION OBJECTIVES
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Lakers Strength
Core Values1. Protect − Prevent Injury
2. Move Well− Mobility, Stability, Fundamental
Movement Patterns
3. Move Strong
4. Move Fast- Linear and Change of Direction
5. Thrive-Lead, Inspire and Develop Young Men
and Women of Character
“BE THE BEST AT GETTING BETTER”
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LAKERS STRENGTH (Talk Like An Educator) DIFFERENTIATED INSTRUCTION:
Designing a differentiated, needs analysis athletic
development curriculum through proper exercise
progressions/regressions & individualized assessments
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ASSESSING YOUR ATHLETES
We all assess our athletes in strength,
speed and power
Bench Press
Squat
Vertical
Broad Jump
Pro Agility
40 and 60 yard dash
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ASSESSING YOUR ATHLETES
“WHAT GETS MEASURED
MATTERS”
- GARY SCHOFIELDFUNCTIONAL MOVEMENT SCREEN
- PUSH UP STABILITY TEST
• CLEARING TEST
ACL HOP AND STOP TEST
KINDUCT ATHLETE READINESS
SURVEYS
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• DO WE MEASURE?
Sleep?
Nutrition?
Hydration?
Stress?
Recovery?
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Lakers Strength:Where Athletes are Made
KINDUCT PERFORMANCE SOFTWARE
ATHLETE READINESS SURVEYS
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INJURY PREVENTION
ASSESSMENTS
Force absorption
Valgus Collapse
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ACL HOP AND STOP TEST
JEREMY BOONE
ATHLETEBYDESIGN.COM
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LAKERS STRENGTH
7TH GRADE LIFTING PROGRAM
Start in February of their 7th grade year
2 DAYS A WEEK AFTER SCHOOL
Mobility and Stability is the #1 focus
Force absorption
○ http://robertsontrainingsystems.com
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LAKERS STRENGTH
7TH Grader Goals:
1. Teach how to “Load” or the ability to
decelerate
2. Mobility
3. Core Strength
4. Movement Technique
5. Intensity
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LAKERS STRENGTH
CORE TRAINING--- Address the core in 7 different categories
1. Anti-Rotation: 3 point db row, single arm db bench
2. Anti-Extension- Push ups, Barbell rollouts
3. Anti-Lateral Flexion: Side planks, off set farmer’s walks (1
dumbell)
4. Stabilization- Planks
5. Power- Med ball tosses, slams, oblique throws
6. Posterior Core: Supermans, Back Extensions,
HIP RAISES/THRUSTERS: (ON GROUND, ON BENCH, WITH
WEIGHT, WITHOUT WEIGHT, SINGLE LEG, DOUBLE LEG),
Arm and Leg Extensions, USC’S---
https://www.youtube.com/watch?v=6xAtGTnnaDM
7. Anterior Core: Leg raises, Leg throwdowns, wall press abs,
crunches
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BLOCK 0
Mobility/Stability
Core/Hip strength
Dynamic Movement Prep
Eccentric and Isometric Squats
Wall squats
Push ups/Pull ups/ Inverted Rows
Band Pulls
Landings/ Counter Movement Jumps
Change of Direction
Sprint Technique
Compete!!!!
Have Fun!!!!!!
Build Great Habits and Movements Patterns
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BLOCK 0
THEME: “THE TRIANGLE”Accountability
Non-Judgemental Responsibility
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BLOCK 1 – 8TH GRADERS
WELCOME TO THE LAB
“THE FUTURE”
-
“PROTECT THE
CULTURE”
-
“THE FUTURE”JEREMY BOONE
ATHLETEBYDESIGN.COM
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BLOCK 1----FUTURE LAKERS
WELCOME TO THE LAB
BARBELL 101
8th graders 2 days a week
GOALS:
• TEAMWORK
• ACCOUNTABILITY
• TECHNIQUE
• PROGRESSIONS
• SENSE OF URGENCY
• COMPETE!!
• HAVE FUN
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FUTURE LAKERS
“WELCOME TO THE LAB”
LIFTING PROGRAM
List of exercises taught in order:
Push up stability test
Hip Raises
Lunge
Squat (Air, Goblet, Single Leg, Front)
Eccentric Poor Man’s Glute Ham
Push up
Pull up or Inverted Row
Romanian Dead Lift
DB DeadLift
Bench Press
Hang High Pull
Hang Clean
Push Press/ Push Jerk
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SQUAT PROGRESSION
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SQUAT PROGRESSION “Unified but not Uniform”
SQUATS ON AIR
DUMBBELL OR GOBLET SQUATS
FRONT SQUATS
WALL SQUATS- MUST BE ABLE TO DO THIS IN ORDER TO BACK SQUAT--https://www.youtube.com/watch?v=69BCkQUrs_s
BACK SQUAT- NO ONE BACK SQUATS UNTIL FEBRUARY OF 9TH GRADE YEAR AT THE EARLIEST
Addressing the needs of Tier 1 and 2 students and students in the middle with the
intent of accelerating learning.
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LAKER STRENGTH WALL SQUATS
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FALCON STRENGTH
8TH & 9th GRADE LIFTING PROGRAM
CLEAN PROGRESSIONS
FRONT SQUAT
ROMANIAN DEADLIFT (RDL)
HIGH PULL
HANG CLEAN
POWER CLEAN
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LAKERS
STRENGTH
CLEAN PROGRESSIONS
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BLOCK 2
LAKERS STRENGTH
THEME:
“WHERE ATHLETES ARE MADE”
• 9th graders
• Start to progress
& increase
weight
• Front Squat
• Hex bar deadlift
• Hang Clean
UNIFIED BUT NOT
UNIFORM
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BLOCK 3
Iron Lakers
“EARN THE
THE RIGHT
TO….”
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BLOCK 3
Iron Lakers
Back Squat
Clean
Deadlift
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BLOCK 3
Conversations:
“If your presence doesn’t make an impact, your absence won’t
make a difference”
“Let your effort be louder than your mouth”
Jeremy Boone
Athlete by Design
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BLOCK 4
FLYING LAKERS
More individualized
Velocity Based Training-
INCENTIVE
Vertimax
College Workout Programs
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BLOCK 4
FLYING LAKERS
Prerequisites:
Guys must squat 2x bodyweight
Guys must hex bar deadlift 2.5x bodyweight
Great movement patterns
Earliest they begin is Winter Junior Year
Or Once they get their college workout packet
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STRENGTH & CONDITIONING
PROGRAMMING
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STRENGTH & CONDITIONING
PROGRAMMING
3 DAYS A WEEK OF
LIFTING/SPEED/AGILITY
Can be either M, W, F
OR
M, Tue, Thur
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STRENGTH & CONDITIONING
LIFTING- MONDAY, WEDNESDAY, FRIDAY
JOE KENN’S TIER SYSTEM- MODIFIED
TIER/
EMPHASIS
DAY 1
MONDAY
DAY 2
WEDNESDAY
DAY 3
FRIDAY
ONE/PRIORITY TOTAL BODY UPPER BODY LOWER BODY
TWO/MAJOR UPPER BODY LOWER BODY TOTAL BODY
THREE/
MINOR
LOWER BODY TOTAL BODY UPPER BODY
FOUR/
AUXILLARY
TOTAL BODY UPPER BODY LOWER BODY
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STRENGTH & CONDITIONING
LIFTING- MONDAY, TUESDAY, THURSDAY
ALWAYS START WITH AN OLYMPIC STYLE LIFT
DAY 1 UPPER BODY FOCUSED
○ 2 ARM MOVEMENTS
○ Explosive Lower Body Movements
DAY 2 LOWER BODY FOCUSED
○ Single Leg Movements
○ SHOULDER STABILITY
DAY 3 COMBO- Heavy Lower body day
○ SINGLE ARM AND Double Leg MOVEMENTS
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BIG SQUAT DAY IS LAST DAY OF THE
WEEK
CAN BE ON THURSDAY OR
FRIDAY
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TRAIN SPEED ALL
WEEK
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CORE LIFTS
SQUAT (FRONT, SINGLE LEG, BACK)
BENCH (CLOSE, INCLINE, DB, SINGLE ARM)
LUNGE (FORWARD AND BACK)
ROMANIAN DEADLIFT
HIGH PULL
HANG CLEAN
DEADLIFT (HEX BAR & SUMO)
PUSH JERK/ PUSH PRESS
PULL UPS/ CHIN UPS/ ROWS
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STRENGTH & CONDITIONING
SPEED/AGILITY/ CONDITIONING
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STRENGTH & CONDITIONING
Day 1
Straight line, linear speed work
TO BE FAST, YOU MUST TRAIN FAST
NASE– Book: Sports Speed by George Dintiman & Bob Ward
○ Weighted sprints (loaded sprints)
○ Over speed training (down hill or sprint-assisted)
○ Straight line sprints Always stress full recovery when training for speed
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STRENGTH & CONDITIONING
SPEED
Test/ Time 10, 40 & 60 yard dash
10 yard dash
speed groups
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STRENGTH & CONDITIONING
SPEED
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STRENGTH & CONDITIONING
Day 2
Change of Direction, Agility & Plyometrics Pro Agility Drill
Agility ladder
T Drill
L Drill
Jump Rope
Stair hops
Reaction drills
Dot drills
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STRENGTH & CONDITIONING
Day 3 Football
Combo: competition/game like
conditioning
Or Game Play
40-80 plays/reps
4-8 second plays/reps
20-35 seconds rest and recovery
4 quarters
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STRENGTH & CONDITIONING
Train the neck two times a week all year long
NECK STRENGTH IS PROVEN TO HELP REDUCE RISK OF CONCUSSIONS
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FALCON STRENGTHWHERE ATHLETES ARE MADE
FINAL THOUGHTS…
BOOK RECOMMENDATIONS
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Where Athletes are Made MICAH KURTZ, MS, CSCS*D, RSCC*D, USAW, FMS, NASE-CSS
@KURTZM3
410-419-8330
Website: www.TheAthleteMaker.com
Youtube: www.youtube.com/allamericanath
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