EXPLOSIVE TRAINING PROGRAMING FOR SPORT

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Information about EXPLOSIVE TRAINING PROGRAMING FOR SPORT
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Published on August 22, 2007

Author: JJMiller

Source: authorstream.com

Michael Doscher, MS, CSCS-CP, SCCCHead Speed/Strength & Conditioning Coach:  Michael Doscher, MS, CSCS-CP, SCCC Head Speed/Strength andamp; Conditioning Coach Valdosta State University 1500 North Patterson Street Valdosta, GA 31698 Work: 229-333-5846 Home: 229-253-9292 Cell: 229-630-6860 Email address: mdoscher@valdosta.edu EXPLOSIVE TRAINING PROGRAMS USING OLYMPIC AND PLYOMETRIC EXERCISES:  EXPLOSIVE TRAINING PROGRAMS USING OLYMPIC AND PLYOMETRIC EXERCISES APPLICATION AND PROGRAM DESIGN MY PHILOSOPHY ON OLYMPIC & PLYOMETRIC EXERCISES:  MY PHILOSOPHY ON OLYMPIC andamp; PLYOMETRIC EXERCISES Explosive and Olympic exercises are as safe as any other training exercises Children of all ages already do some type of explosive type of exercise Explosive and Olympic exercises can be taught at even a young age (3 - 5 years old) All sports are based on explosion and speed The most important part of any athletic training program Technique is more important then weight MY PHILOSOPHY CONTINUED:  MY PHILOSOPHY CONTINUED Movements are similar to the type of movement in sports ( Triple Extension/multi-Jointed ) Movement needed to do exercises simulates the time it takes to do the sport movement Develops great stability and coordination in body Builds self confidence and mental toughness MY PHILOSOPHY CONTINUED:  MY PHILOSOPHY CONTINUED Use Olympic andamp; Plyometric exercises for power development and speed, not for max strength. Never use as a 'conditioning tool' Keep in mind that you are training athletes not Olympic lifters Be creative APPLICATION OF OLYMPIC EXERCISES :  APPLICATION OF OLYMPIC EXERCISES Olympic exercises Use for all sports even distance sports Keep training level and age of athlete in mind Taught as a part/whole/part philosophy Pick one or two exercises at beginner phase then progress Exercises should be first in weight workout in early phases Progress as technique improves Triple extension and speed of movement is key Start with bars then move to D.B. Start with two legs and arms, progress to one leg or one arm Work up to combination of one leg, one arm or alternating PROGRAM DESIGN FOR OLYMPIC EXERCISES - BEGINNER:  PROGRAM DESIGN FOR OLYMPIC EXERCISES - BEGINNER PROGRAM DESIGN FOR OLYMPIC EXERCISES - INERTMEDIATE:  PROGRAM DESIGN FOR OLYMPIC EXERCISES - INERTMEDIATE PROGRAM DESIGN FOR OLYMPIC EXERCISES - ADVANCED:  PROGRAM DESIGN FOR OLYMPIC EXERCISES - ADVANCED TYPES OF OLYMPIC EXERCISES:  TYPES OF OLYMPIC EXERCISES 2 point clean andamp; snatch 3 point clean andamp; snatch Olympic clean andamp; snatch Power clean andamp; snatch Hang clean andamp; snatch Clean andamp; snatch jump shrug Clean andamp; snatch high pulls Rack cleans andamp; snatch from different levels All the cleans andamp; snatch with D.B. All the cleans andamp; snatch with one leg All the cleans andamp; snatch with a combination Push press andamp; push jerks All the pushes with D.B. All the pushes with one leg All the pushes with a combination APPLICATION OF PLYOMETRIC EXERCISES:  APPLICATION OF PLYOMETRIC EXERCISES Plyometric exercises Great for all sports Done first in workout order in beginning training programs Keep training level and age of athlete in mind Basic strength levels must be reached, to move up in plyometric exercises Do not use as conditioning Good landing mechanics is a major emphasis Start with low impact and progress as learning and training abilities improve Should be done separate at first, from weight workout Use body weight first, then progress to equipment as skill level improves PROGRAM DESIGN FOR PLYOMETRIC EXERCISES – LOWER BODY:  PROGRAM DESIGN FOR PLYOMETRIC EXERCISES – LOWER BODY PROGRAM DESIGN FOR PLYOMETRIC EXERCISES - TRUNK:  PROGRAM DESIGN FOR PLYOMETRIC EXERCISES - TRUNK PROGRAM DESIGN FOR PLYOMETRIC EXERCISES - UPPER BODY:  PROGRAM DESIGN FOR PLYOMETRIC EXERCISES - UPPER BODY TYPES OF PLYOMETRIC & EXPLOSIVE EXERCISES – LEGS:  TYPES OF PLYOMETRIC andamp; EXPLOSIVE EXERCISES – LEGS Legs Pogo jumps Squat jumps Split jumps Scissor jumps Rocket jumps Star jumps Hops Bounding One leg hops Depth jumps Hurdle jumps Standing long jumps Knee tuck jumps Med ball throw and sprint Much more TYPES OF PLYOMETRIC & EXPLOSIVE EXERCISES - TRUNK:  TYPES OF PLYOMETRIC andamp; EXPLOSIVE EXERCISES - TRUNK Trunk Med ball twist Med ball over under Wood chops Diagonal wood chops Shovel toss Twist andamp; toss Med ball throws Floor kick ups Leg toss TYPES OF PLYOMETRIC & EXPLOSIVE EXERCISES – UPPER BODY:  TYPES OF PLYOMETRIC andamp; EXPLOSIVE EXERCISES – UPPER BODY Upper body Chest passes Sit up andamp; throws One arm throws Heavy bag jams Band presses Bench throws Clap push ups Box drop push ups TYPES OF TRAINING METHODS:  TYPES OF TRAINING METHODS Individual training Olympic lifts only Plyometric exercises only Combination training Train both Olympic and Plyometric exercises during two different training sessions Complex training Train both Olympic and Plyometric exercises during the same training session Complex circuit exercises A series of Olympic and/or Plyometric exercises coupled together to form a set EXAMPLES OF TRAINING METHODS :  EXAMPLES OF TRAINING METHODS Individual Olympic Day 1 Clean andamp; jerk, snatch high pulls, clean jump shrugs Day 2 Snatch, clean pulls from blocks, push press Day 3 Clean, snatch jump shrugs from floor, push jerk EXAMPLES OF TRAINING METHODS:  EXAMPLES OF TRAINING METHODS Combination training Day 1 Training session 1 Pogo jumps, knee tuck jumps, scissor jumps Training session 2 Clean, snatch high pulls, push press Day 2 Training session 1 Squat jumps, split jumps, side hops Training session 2 Snatch, Olympic clean, block snatch jump shrugs Day 3 Training session 1 Rockets, bounding, power skips, long jumps Training session 2 Olympic clean andamp; jerk, rack cleans, hang snatch EXAMPLES OF TRAINING METHODS:  EXAMPLES OF TRAINING METHODS Complex training Day 1 Hang clean andamp; jerk/squat jumps, Olympic snatch/star jumps, push press/med ball throws Day 2 Hang snatch/box jumps, rack clean pulls/hurdle jumps, split push press/scissor jumps Day 3 Power clean/long jumps, Olympic snatch/med ball star jump throw, split push jerk/split jumps TYPES OF TRAINING METHODS:  TYPES OF TRAINING METHODS Complex circuits exercises Complex 1 Clean, snatch, front squat press, good morning, back squat press, bent over row Complex 2 Full squat, ½ squat to press, ¼ squat jump Complex 3 D.B. clean high pulls, D.B. snatch, D.B. squat split press, D.B. RDL, D.B. bent over row Complex 4 Snatch, snatch squat, push jerk, squat jumps, good morning FINAL THOUGHTS:  FINAL THOUGHTS Both training methods are essential in the development of peak athletic performance Technique is more important then weight Athletes progress at different levels, try to individualize as much as possible especially at the beginner and advance levels Be creative and train hard REFERENCES:  REFERENCES High Power Plyometrics, James Radcliffe andamp; Robert Farentinos Explosive Power andamp; Strength, Donald Chu Several articles from Pure Power Magazine Explosive Exercise: Theoretical andamp; Practical Aspects, NSCA National Conference Pre - Conference Symposium, 2000 Programming article, Ian Moir Periodization Training for Sports, Tudor Bompa Jumping into Plyometrics, Donald Chu THANKS TO:  THANKS TO My family NSCA Georgia Chapter All my coaches andamp; athletes I have worked with and trained Dan Austin Mark Philippi Al Miller All other coaches that have helped me along the way Debi Frocks – chief editor QUESTIONS?:  QUESTIONS? THANK YOU

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