Michigan State University

2020 Strength & Conditioning Clinic Itinerary

FRIDAY: No check-in. Please go directly to the Clara Bell Smith Center Auditorium

700-900pm: Breakout Session & Coaches’ Social

Various topics from the strength & conditioning profession to be discussed in small
groups facilitated by the Spartan S&C Staff
(Sponsored by SPEC-Athletic)
SATURDAY:
745-815am: Check-In/Registration (CB Smith Center Lobby)
(Panera coffee & bagels sponsored by TRX)
815-905am: Ken Mannie
“Reflections and Lessons Learned Over 45yrs of Coaching”
910-1000am: John Wood, Functional Hand Strength
“Lessons From the Early History of Strength Coaching”
1005-1055am: Marty Martens, East Kentwood HS (Grand Rapids)
“Unified High School Strength Program”
1100-1150am: Tom Morris, Indiana University
“Resilience: Lessons Learned in S&C and Life”
1150am-1230pm: Lunch (Tropical Smoothie Café sponsored by Rogers Athletic)
1230-120pm: Fred Hale, Eastern Michigan University
“Competitive Offseason Training”

130-220pm: Darl Bauer, University of Houston

“Off-season Workout Weight Room Demonstration”
225-300pm: John Wood, Functional Hand Strength
“Grip Training – Weight Room Demonstration”
300pm: Closing Remarks
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REFLECTIONS AND LESSONS LEARNED

OVER 45 YEARS OF COACHING

[email protected]

SUGGESTED READINGS
• Anatomy and Physiology; Seeley R., Tate P., Stephens T.; 2007 (8TH Edition), Mcgraw Hill
College.

• The Professional Guide to Strength and Conditioning: Safe and Effective Principles
for Maximizing Athletic Performance
• CSCCa TEXT- EDITED BY THOMAS W. NESSLER

• Essentials of Strength & Conditioning

• EDITED BY GREGORY HAFF AND TRAVIS TRIPLETT

• ANYTHING BY DR. KEITH BARR!!!

• Glute Lab: The Art and Science of Strength and Physique Training; Contreras B.,
Cordoza G.; 2019

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SUGGESTED READINGS cont.

• Trail Guide to the Body; Biel A., 2014 (5TH Edition), Books of Discovery.
• Trail Guide to the Movement; Biel A., 2014 (5TH Edition), Books of Discovery.

• Strength Training and Anatomy; Declavier F., 2010 (3RD Edition), Human
Kinetics.

• The Strength Training Anatomy Workout (I, II, & III); Declavier F.; Human
Kinetics

PHYSICAL PERSPECTIVES ON S&C

• WHAT'S REALLY IMPORTANT TO KNOW

• WHAT'S NEW IS OLD

• WISH I KNEW THEN WHAT I KNOW NOW

• EVIDENCE-BASED + EDUCATED OPINION / EXPERIENCE

• HOMEWORK ASSIGNMENTS- DUE NEXT YEARS

CLINIC!!

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STRENGTH IS
The ability to produce force, which is determined

• Force-Velocity relationship
• Task requirements
• Level of motor unit recruitment
• Force during controlled movements due to actin-myosin
cross-bridge formation
• Force during rapid movement due to fewer cross-bridges
being formed at a given time

GREATER SPEED =
LESS CROSS-BRIDGE FORMATION

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STRENGTH IS ALSO…
• LENGTH-TENSION RELATIONSHIP
• Degree of overlap (Fibers & Whole muscle)

• FORCE ENHANCEMENT
• Role of titin
• Answers why muscle fibers increase force when
lengthening
• Unravels and resists being elongated
• Titin molecule assists in ability to demonstrate
125-130% increase in force during controlled (3
secs) eccentrics

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VOLUNTARY ACTIVATION
• Sustained, heavier muscle contractions =
• Increase in motor unit recruitment

• Ballistic type contractions =

• Increase in rate coding or motor unit firing frequency

• Henneman size-principle of motor unit recruitment:

• Slow => Fast twitch holds true

VOLUNTARY ACTIVATION cont.

• Central nervous system controls BOTH mechanisms

• Ballistic movements involve:

• Pre-programmed motor commands
• Contraction time is brief
• Implications in force development and hypertrophy

• Sustained heavier movements:

• Relative to reps performed
• Ramps force upwards

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CONDITIONING vs LIFTING

CONDITIONING vs LIFTING

Figure 1. Signaling Pathways that Mediate Skeletal Muscle Hypertrophy: Effects of

Exercise Training. Fernandes T, et al. (2012). IntechOpen.

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CONDITIONING

• ATP => ADP => AMP (~ 50% VO2)

• AMP stimulates AMP-kinase (AMPK)

• AMP-kinase [enzyme] stimulates PGC-1α

• PGC-1α makes

Copyright Pixabay

CONDITIONING

• AMPK also stimulates TSC2 [gene]

• TSC2 INHIBITS mTOR [enzyme]

• mTOR is the switch for muscle

protein synthesis

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STRENGTH TRAINING

• Stimulates AKT

• Inhibits TSC2

• Takes foot off the brake on

mTOR

• Surplus of protein
availability necessary for
muscle protein synthesis

CONDITIONING vs LIFTING
CONDITIONING STRENGTH TRAINING
ADAPTATIONS ADAPTATIONS
• Smaller muscle cells with • Bigger muscle cells, less
more mitochondria mitochondria density

• Allows for greater oxygen • Allows for greater force

and carbon dioxide production
exchange
WHAT ARE THE
• Includes interval training DEMANDS OF YOUR
SPORT?

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GENERAL GAME DEMANDS

POS. YARDS 12+ MPH DIST. # 16-18 mph # 18+ mph Duration
DBs 3700 350 5 2 3:30:00
WRs 3700 350 5 1 3:30:00
RBs 3300 150 2 1 3:30:00
TEs 3700 150 1 1 3:30:00
LBs 4200 300 3 1 3:30:00
QBs 3500 150 3 1 3:30:00
OL 2600 10 0 0 3:30:00
DL 3200 50 1 0 3:30:00

GENERAL CONDITIONING DEMANDS

POS. YARDS 12+ MPH DIST. # 16-18 mph # 18+ mph Duration
DBs 4000 450 5 2 1:30:00
WRs 3500 450 5 1 1:30:00
RBs 3500 350 5 1 1:30:00
TEs 2500 300 2 1 1:30:00
LBs 3500 400 2 1 1:30:00
QBs 3000 300 2 1 1:30:00
OL 2300 175 1 0 1:30:00
DL 3500 225 2 0 1:30:00

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BLOOD FLOW RESTRICTION TRAINING

BLOOD FLOW RESTRICTION TRAINING

WHY HOW
• Recruit more motor units • Blood pressure cuff allows
while using light weight (20- blood to flow INTO working
30% of 1RM) muscle but DOES NOT allow
blood to flow out.
• Assists rehabilitation by
slowing muscle atrophy and • Slow-twitch motor units
may even promote fatigue which results in fast-
hypertrophy. twitch motor units being
recruited when they normally
• Can train muscles around an would not.
injured joint.

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BLOOD FLOW RESTRICTION TRAINING

CONCERNS
• Patients must be healthy aside from their current injury.
• Supervision from licensed practitioners (athletic trainers) is
required to monitor cuff pressure.
• Cuffs should be proper blood flow restriction cuffs – not bands
or tubes.
MAIN PROTOCOL
• 1 to 2 cycles of 4 micro-sets with 30 seconds of rest in
between: 30 reps | 15 reps | 15 reps | 15 reps

CERTIFICATION REQUIREMENTS

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CERTIFICATION REQUIREMENTS

EDUCATION
+
CERTIFICATION
+
EXPERIENCE =
+
CONTINUING
EDUCATION

CERTIFICATION REQUIREMENTS

1. ACCREDITED
2. RECOGNIZED
3. RESPECTED
4. COMPREHENSIVE
5. PROGRESSIVE
“You must continue to gain expertise,
but avoid (acting) like an expert.”
- Denis Waitley

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NAVIGATING THE COACHING LANDSCAPE

1. Be Standard-Driven
2. Be Relevant
• Where You Are “Your standards, and how you
• In the Profession (Open Door) hold yourself to them, are the
greatest determining factors to
3. Build Relationships how your life works out.”
- Jim Rohn
• With Athletes (Mentor)
• With Staff (Cooperation, Not Conflict)
• With Peers (Network)

NAVIGATING THE COACHING LANDSCAPE

4. Maintain an “EARN THE JERSEY” Mentality

• Continue to Learn & Grow

5. Stay Hungry & Humble

6. Expect the Pain of Commitment

7. Rest if You Must – BUT NEVER QUIT

PREPARE FOR THE DAY

WHEN YOU CAN NEGOTIATE!

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“SEPARATION” QUALITIES
ADMINISTRATIVE SKILLS
• Communicator
• Negotiator
• Organizer
• Planner
• Problem Solver

“A problem well-stated is a
problem half-solved.”
- Charles Kettering

THANK YOU!

STAY STRONG,
STAY IN THE FIGHT,
& KEEP MAKING AN IMPACT!

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Lessons From the History

of Strength Training and
Strength Coaching

Michigan State Spartan Strength Clinic

February 8, 2020

John Wood

Who Am I?

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* Organization for Successful Football Coaching by Bob Walker (1960)

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Why Study The Past?

“In history, a great volume is unrolled for our instruction,
drawing the materials of future wisdom from the past
errors and infirmities of mankind.”
Edmund Burke, statesman and philosopher

“A generation which ignores history has no past and no

future.”
Robert Heinlein, author

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“State of The Art” in 2020?

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Let’s go way, way back

Milo of Crotona

* 6th century BC
* 6‐time winner in the ancient
Olympics, many other titles, Pythian
Games, Nemean Games, etc
* Figured out progressive training

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Mercurialis De Arte Gymnastica, 1569

- first complete text on the subject of exercise in relation to health and medicine

Dudley Allen Sargent, Hemenway Gymnasium

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Hemenway Gymnasium: Interior

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Anthropometry: Early Analytics

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Sargent’s Strength Test:

1. Lung Capacity (Spirometer, in Hectares)
2. Back Lift (Dynamometer)
3. Leg Lift (Dynamometer)
4. Chest (Dynamometer)
5. Grip R/L (Dynamometer)
6. Chin Ups (Parallel bars)+ Dips (Parallel Bars) X
10% of bodyweight (in kg)

Athletes had to reach certain minimum ‘strength test’ scores:

• Varsity Crew/ Football: 700

• Ball teams, track and field
events, gymnastic, wrestling:
600
• Lacrosse, cricket, tennis: 500

• Average studentbody score in

1880: 350 points
• Average student improved by
250 points over their time spent
at Harvard.

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West Point Gymnasium: 1895

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Facility War: Syracuse, Naval Academy, Yale,

Columbia

Princeton, New Jersey, 1932

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William Penn HS, York (PA), 1953

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“The Charging Machine”

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Ancient Technology:
The Bucking Strap

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Michigan State Weightlifting

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Some Parting Advice

• Read everything you can get your hands on (but do so with a critical
eye and a discerning taste.)
• Context matters – not everything that is “old” is good, and not
everything that is “new” is bad.
• Familiarize yourself with methodologies, equipment, techniques, etc.
that you may not agree with or believe in.
• Practicality is king. Simple is generally better.
• Read training information from outside your discipline, useful ideas
come in many forms.
• Creative problem solving vs. novelty/showing off
• Purposeful training.
• If something sounds worthwhile, try it out ‐‐ my six workout rule
• Drink more water.

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Any questions?
Email: [email protected]

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 PE Teacher/Coaching/Lecture Experience
A. 29 Years Teaching & Coaching Experience

B. WMU Football: 1985-88: 1988 MAC Champions

C. East Kentwood High School: 20 years

1. Established Unified Strength & Speed Program
2. Landmark for Curriculum & Facilities
3. Head Strength & Conditioning Teacher
4. Assistant Boys Basketball: 14 years
5. Assistant Football: 4 years

D. Tourney Sport USA: (Hawaii): 5 years

• Varsity Boys Basketball & Tour Guide

E. North Carolina Basketball Camp: 9 years

F. National Speaker on Unified Strength Training Program: 20+ years

G. Lifetime Learner: Akron, Alabama, Appalachian State, Army, Auburn, Baltimore Ravens, Baylor, Boston
College, Bowling Green, Buffalo Bills, Buffalo Bulls, Cincinnati, Clemson, Duke, EMU, Findlay, Georgia,
Harvard, Hobart-William Smith, Illinois, Indiana, Indianapolis Colts, Iowa, IWU, Kentucky, LA Rams, Louisville,
Maryland, Michigan, Michigan State, Minnesota, Mississippi State, North Carolina, North Carolina State,
Northwestern, Notre Dame, Oakland Raiders, Ohio State, Purdue, San Francisco 49ers, San Jose State,
Stanford, Tennessee, Texas, Toledo, UCLA, UNCC, Vanderbilt, Virginia Tech, West Virginia, Western
Michigan, Wisconsin & Youngstown State

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 Unified Clinic Agenda
I. 10 Reasons Why We Should Unify
II. How Do We Get There
A. Pipe Dream
B. People
C. Planning
1. Philosophy
• Get Stronger Every Day: In-Season & Out of Season
2. Curriculum
• 60 Minute Class
• Traditional: 4 Day Skeleton
• Linear Speed: 1 Day
3. 4 Day Split Linear Speed
• Primers/Warm Up DWU
• Hypertrophy 2Pt Stance Starts Build Ups
• Strength 3Pt Stance Starts Build Ups
• Power Sprint Work
• High Intensity Speed Sleds
• Auxiliaries Push Sleds

10 Reasons
Why Every School Should Have a Unified Program

1. It is the Best thing for Kids

• We are in the Kid Business – Do What is Best for Kids!
• Why We Do What We Do: RELATIONSHIPS!

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2. Curriculum Based
• Data driven: Pre-Test/Post Test Evaluation
• Scope & Sequence: Devo 1/Devo 2/Veterans
• During school/After school/Summer: 4-7 Year Plan

Pre-testing & Post-testing

Beginning – Middle – End of Semester: 2-3x

• Height
• Weight
• Neck Girth
• Crush Strength
• 20-yard Dash
• 40-yard Dash
• Long Jump
• Vertical Jump
• Dot Drill*
• Sit-n-Reach*

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 Current Top 10 Max & Skill Tests Board

3. Safety
• Less Injuries
• Teaching
• Language
• Spotting

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Click to View Weight Plate Totals Chart

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4. Athletes WILL NOT have to make a choice
• No dissention among the ranks
• Core Lifts for ALL Athletes: In & Out of Season
• Varsity Coaches CAN choose auxiliary lifts during season
5. Plan
• Accumulate and Organize your knowledge: “PD”
• Form plan to accomplish goals: The “A” & The “Z”
6. Motivation
• Physical: Body Changes
• Mental/Emotional: Broken Records/Clubs/Gains
• Avalanche
7. Programs will rise to the next level
• Bring “Average Athletes” Up to the Top
• Elite Athletes will also get better
8. Students will be prepared for Life Long Fitness
• Most Important Class In High School: Einstein's: “e=mc2”
9. Goal Oriented
• Personal: Team, All-Conference, All-State, College
• Team: Conference, District, State
• School: School of Choice

10. School Will Rise to the Next Level!

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 Unified Strength & Speed Program
HOW DO WE GET THERE?

1. Pipe Dream: If you don’t ask, the answer’s always: NO!

• Classes
• Room Size
• Equipment

PIPE DREAM
EK’s Classes Growth & Development
Class Size: 2700+/72+ Countries
I. 20 years ago
• 1 Advanced PE / Weight Training: TRADITIONAL SCHEDULE

II. 19 years ago

• 2 Advanced PE / Weight Training: MODIFIED BLOCK

III. 18 years ago

• 4 Advanced PE / Weight Training: MODIFIED BLOCK

IV. Today: Job Security

• 11-12 SPD of Advanced PE: Per Semester
• 38 SPC = 76 SPH = 456 SPS = 912 Students Per Year

• M-T-TH-F After School = Strength Training: 25-150+ students

• T-TH After School = Speed & Agility: “Track Coaches”

• Summer: Devo 2/Vets: M-T-W-Th-F: 8-2 Pre “D”: M-W: 10-12

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 PIPE DREAM
Old Weight Room Layout

• 1200 Square Feet

• 10 Power Clean/Dead Lift Platforms (0)

• 7 Power Racks: (4)

• 7 Olympic Bench Presses (3)

• Auxiliary Area (Nautilus & Hammer)

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 Dream Big!
• 6000 Square Feet
• Office
• Bathroom
• Heating & AC Unit
• Natural Lighting
• 21 Power Racks
• 23 Pin Select Machines
• 2 Pit Shark’s
• Vibration Plate Inserts
• 6 Tendo Units
• 2 Sets of Iron Grip Dumb Bells
• Digital Media: 7 TV’s, HDMI Switcher, 2 Computers, 2 Roku’s, 2 AppleTv’s, DVD Player

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2. People: Involve your Stakeholders: Builds Ownership & Support!
• Administration
• Coaches
• Parents/Community
• Students

3. Planning: Determine Needs: Map out Footprint: Generate Support!

• Philosophy
• Curriculum
• Education
• Money
• Patience

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 Weight Room Philosophy
1. Lift During the Season

2. Lift to Get Stronger During the Season

3. Lift ON Game Day

4. Make Modifications for In Season Athletes

• Adjust 1-2 Days out from Competition
• Adjust Sets & Reps for Cores & Auxiliaries
• ONLY Max on Bench at End of Semester IF Possible.
• NO Squat/Front Squat Max UNLESS Season is Over

5. Use BTC Software to Drive Program for: DEVO 1/DEVO 2/Pit Shark
• Different Program for In Season & Out of Season *
• Switch Positions of 10-8-6 Week and 5-3-1 Week
• Adjust 10-8-6 Week to 5-4-3 *
• Lower the Weight Up to 25 lbs. Per Set on Everything Except Dead Lift
• Lower the Weight Up to 50 lbs. Per Set on Dead Lift*
• If Adjusting the 10-8-6 Sets to 5-4-3…Don’t Also Adjust Weight *
• No Positive Failure

Planning: Curriculum
M-T-TH-F Timeline: 60 Minutes
• 60 – 15 Dress/Attendance/Adjustments = 45

• 45 – 20 Warm Up (1-2 Sets of Each Primer & Core WU) = 25

• 25 – 18 Core Lifts (2) = 7

• 7 – 2 Band Stretching & Clean Up = 5

• 5 = Dress

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 4 Day Lifting Schedule (1/4’s & Semester)
MON TUES WED THURS FRI
Hip Mobility Stick Series DWU Hip Mobilty Stick Series
PRIMERS

Hamstring Shoulders Push Sleds Hamstring Shoulders

ACL Concussion Speed Sleds ACL Concussion
Unilateral Pro. Wrist/Hand Farmer Walks Unilateral Pro. Wrist/hand
Concussion *Ankle/Calf S&S Buildups Concussion *Ankle/Calf
Wrist/Hand *Groin/Hip 2 Pt. S&S Wrist/Hand *Groin/Hip
HHorizontal Pull Pull Up Var. 3 Pt. S&S Horizontal Pull Pull Up Var.
Core Ladders Core
Agility
Core Lifts Core Lifts Bands Core Lifts Core Lifts
Parallel Squat Bench Press Front Squat Incline Press
(Plyometrics) (Plyometrics) (Plyometrics) (Plyometrics)
Clean Pull Floor Press Var. Power Pull Press Var.
SL Var. DB Chest Var. SL Var. DB Chest Var.

Aux. Lifts Aux. Lifts Aux. Lifts Aux. Lifts

Back Chest Back Chest
Biceps Triceps Biceps Triceps
Legs Shoulders Legs Shoulders

Hypertrophy Workouts
1st 4 Weeks of the Training Cycle

Week # 1
Monday
Tuesday
Thursday
Friday

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 Strength Workouts
2nd 4 Weeks of the Training Cycle

Week # 5
Monday
Tuesday
Thursday
Friday

Power Workouts
3rd 4 Weeks of the Training Cycle

Week # 9
Monday
Tuesday
Thursday
Friday

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Wednesday Timeline: 60 Minutes

• 60 – 15 Dress/Attendance/Transition = 45

• 45 – 15 Warm Up (DWU, Sprint Technique) = 30

• 30 – 20 Sprint Work (Stance, Starts, Sleds, Sprints) = 10

• 10 – 5 Band Stretching/Transition = 5

• 6 = Dress

What’s Next?!
• Grey Iron Grip Dumb Bells

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 What’s Next?!
• The “Difference Striking Machine”: 6

What’s Next?!
• 21 Sets of Plates/Barbells

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 Contact Information

Marty Martens
East Kentwood High School
Cell: (616) 293-3549
Facebook: East Kentwood High School Advanced PE
Twitter: @marty_martens82
Emails: [email protected]

Clinic Details
Clinic 1: Overview: 4-5+ Hours
Clinic 2: Implementation/Technique: 4-5+ Hours
Clinic 3: Punch List: 2-3+ Hours

CLINIC PRICES: *Travel Expenses NOT INCLUDED in Prices*

Overview Clinic…………………………………….….Price $1250
Implementation Clinic…………………………………Price $1250
Punch List Clinic………………………………………Price $600

Parts 1 & 2 Purchased TOGETHER...…..Price $2300

SAVE $200

Parts 1, 2 & 3 Purchased TOGETHER….Price $2700

SAVE $400

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TOM MORRIS

Course on Resilience

R esilience

1
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R esilience
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R esilience

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2/7/2020

R esilience
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R esilience
CAN

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tommorrisperformance.co TOM MORRIS

m
[email protected]

@tommorrisperforman
ce
@tommorrisperforman
ce
@tommorrisperformanc
e

COURSE ON RESILIENCE

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 EASTERN MICHIGAN FOOTBALL
BREAKING CONCRETE

BIG THANKS
• My Family - Mom, Dad, Wife
• Coach Chris Creighton
• EMU S&P Staff
• EMU Athletic Dept.
• Eastern Michigan FB & VB
 EASTERN MICHIGAN
SPORTS PERFORMANCE STAFF
• Bryan Fink, Co-Director FB, WBB
• Fred Hale, Co-Director FB, W Volleyball
• Emily Burgess, Assistant W Soccer, M/W
Golf, W Tennis
• Seth Thomsen, Assistant MBB, Baseball
• Ryan Zaporski, Assistant M/W T&F, W
Swim, W Gymnastics
• Colin Wistuba, Graduate Assistant

Trained and Learned From The Best

MY Story
 MY Story

OUR STORY

2014
 OUR STORY

2015

OUR STORY

2016
 OUR STORY

E-TOUGH
The team believes they are the most mentally and
physically trained team in the MAC. They are a
united team through hard work and family… They
believe they have fought too hard to lose. As the
season progresses, when challenges occur, we will
lean on each other and our training.
We live by two main things
-People > Players -RPCI
 Hard Facts

• Athletes will spend more time with the

Sports Performance Staff than they will the
position coach.
• Relationships based on TRUST
• Athletes’ best interest in mind
• Get good at the Basics
• Must have good pains in your life
 THREE C’s
• COMPETENCE

• CARING

• CONVICTION

RELATIONSHIPS
Ɣ Meeting with every new athlete
Ɣ Ask them 3 big questions
ż Who is the most influential man in your
life?
ż What is the hardest thing you have ever
gone through?
ż If you didn’t have football what would you
do?
 BUILDING A WEIGHT ROOM CULTURE
Culture-The habits, traditions, attitudes, and behaviors of people
and groups that appear everyday in an organization.
•Effort
•Intensity
•Energy
•Accountability
•Attention To Detail
•Competition
•Demanding Not Demeaning

Program Design
Ɣ Plan - Coach’s vision
Ɣ NCAA Restrictions – Know them!
Ɣ Number of Athletes – Size of your
team/group.
Ɣ Training Modalities – What you have.
Ɣ Training Days – Based on season, sport, age,
etc.
Ɣ Time - How long do you have.
Ɣ Variety – Based on you!
 Eastern Principles
EVALUATION
OVERLOAD
PROGRESSION
BALANCED DEVELOPMENT
PERFECT TECHNIQUE
SPECIFICITY
SUPERVISION
 OVERLOAD
• Stress, Stress, Stress.
• “If athletes are not being physically
stressed, you are wasting time.”
• Stress is caused by anything the body
encounters
• GAS
– Alarm, Resistance, Exhaustion

PROGRESSION
• Once overload occurs within the muscle or cardio respiratory
system and full recovery has taken place, and adaptation occurs. At
that point, the individual is now capable of performing at a higher
capacity than before. If exercise continues at its current level the
individual will stay exactly the same, and in some instances
regress. Therefore, systematic progression is necessary to
continue stressing the body past its current capacity.

Ɣ Strength/Aerobic/Anaerobic
1. Increase intensity
2. Increase repetitions
3. Decrease rest intervals
4. Increase volume of movements
 Methods of Development

BALANCED DEVELOPMENT
• Total body development is essential for success in
the annual plan of an athlete.

– Multi-joint movements. A multi-joint movement

involves more than one joint and incorporates more
than one muscle group.
– Single joint isolates a muscle group or area of the
body. The muscle group executing the exercise is
forced to perform all the work.
 PERFECT TECHNIQUE
• The repetition is the basis of all strength
programs.
• Increase technique means increase in
stimulus, overall development and safety
• Three Phases of Muscle Action.
– Eccentric- action
– Concentric- action
– Isometric- action

SPECIFICITY

• Establish and maintain joint mobility

• Improve rate of force development
• Energy system/movement specific
• Ground based movements
 SUPERVISION
• Supervision determines the results of the
strength and conditioning program
• Ensures that the repetition is done correctly
and safely
• Verbal cues and encouragement are to be
used to not only get what you want, but
discourage what you don’t want.
• Spotting is a skill

OFF-SEASON Program

Weight Room
1. PHASE 1 – 4 Days/week
2. PHASE 2 – 3 days/week

Running
1. PHASE 1 – 3 Days/week
2. PHASE 2– 4 Days/week
 4 Day Template

PHASE 1 DAY 1
MVMT Prep x15: Push-Ups, TRX Row,
Lying Y-Raise, MB Slams

1) BB BENCH APRE 6 5) SINGLE JOINT EXERCISE

a) BAND PULL APARTS 2x20 a) LAT RAISE 3x10

2) PULL UPS 4x5
a) PL Reach Thru 2x15 b) INC DB CURLS 3x10
3) DB INCLINE 3x12 c) DB SKULL CRUSH 3x10
a) FIGURE 4 CRUNCH 2x15ea.
4) DB PAUSE ROW (0-2-0) 3x12 d) DB SHRUGS 2x15

a) SUPERMANS 2x12 e) PL HOLDS x:45

f) 4 WAY NECK x12ea

 PHASE 1 DAY 2
MVMT Prep x15: GB Squat, PL
Goodmorning, Supermans, Lat Lunge

1) CLEAN PULLS @ 78-80% 5x2

6) SINGLE JOINT EXERCISE
a) PL REAR DELT 2x15
2) CHAIN SQUATS @55% 5x3 a) MR ADDUCTION 2x10
a) PL Reach Thru 2x15
b) SL CALF RAISE 2x20
3) LANDMINE PRESS 3x12
a) FIGURE 4 CRUNCH 2x15ea. c) MR DORSI FLEXION 3x10
4) KB SWING 3x12
d) DB SHRUGS 2x15
a) SUPERMANS 2x12
e) PL HOLDS x:45
5) REVERSE LUNGE 3x8
f) 4 WAY NECK x12ea

3 Day Template
 PHASE 2 DAY 1
MVMT Prep x15: Push-Ups, TRX
Row, Lying Y-Raise, MB Slams

1) BB BENCH 5x2 @ 85% 5) REAR DELT 3x10 (0-3-1)

a) BAND PULL APARTS 2x20
2) TB SPEED PULLS 4x3 @65% 6) BB CURLS 3x10 (0-3-1)

a) SIDE TAPS 2x24 7) CG PUSH UPS 3x10 (0-3-1)

3) REVERSE LUNGE 3x6ea.
a) BICYCLES x30 8) DB SHRUGS 2x15
4) PULL UPS 3x5 (3-0-1) 9) PL HOLDS x:45
a) BACK EXT 2x10
10)4 WAY NECK x12ea

PHASE 2 DAY 2
MVMT Prep x15: BB Squat, Lat Lunge,
Squat Jumps, BN Goodmorning

1) BB SQUAT 5x3 @ 80%

5) BB OVERHEAD SHRUG x15
1) BOARD BENCH 4x3 @ 90%
6) PL HOLDS x:45
a) BN PULL APARTS 2x20
2) BB RDL 3x8 7) 4 WAY NECK x12ea
a) SB LAT LUNGE 2x8ea.
3) DB FFE SPLIT SQUAT 3x8ea.
a) PL REACH THROUGH 2x15
4) LAT PULLDOWN 3x15
a) GLUTE HAM RAISE 3x10
 SPEED/AGILITY COMPETITION
• Competition within every speed/agility day
• Pushed/pulled sleds for competition instead of
running
• Missed assignments=loss
• Promotes focusing on details while competing
 LACK OF COMPETITIVE CONTROL
• Competitiveness is high, but not under control.
• Players are compliant, but not competitive.
• Must be a balance of both.
• Develop a competitive attitude (No Fear).

OTHER 22
• What are you doing outside of what required?
– Sleep
• Sleep deprivation can decrease stored
muscle glycogen
– Nutrition
• 74% of College Athletes do not meet
adequate calorie intake
– Soft Tissue Care
• Mobility and strengthening balance
 WINTER COMPETITION
2 Parts
1. Point Competition
– Seniors Draft
– Points awarded or deducted
2. ECS Competition
– 4 Stations
– Round Robin

Draft Pools
 Competition Board

NOTHING IS GIVEN, EVERYTHING

IS EARNED
 CHAMPIONS BREAKFAST
Ɣ Winners of the point
Board will be
served breakfast
Ɣ Last place team will
serve the breakfast
Ɣ Teams that Win the
E:60 competition
will get prizes!

Create positive life experiences

 Leadership Series
• 1st Year
– Foundational Leadership
• 2nd Year
– Mentor Leaders
• 3rd Year
– Leadership Skills
• 4th Year
– Torch Bearer Leadership

Leadership Series
• What is Leadership?
– Leadership is influence
• What is the foundation of leadership?
– Character
• Define Integrity
– Who you are when no one is looking
• Define Commitment
– A promise
• Define Discipline
– Doing the right thing, the right way, all the time.
• Define Courage
– Courage is not the absence of fear, it is going anyway
despite the presence of fear.
 JOHN MAXWELL 5 LEVELS

QUESTIONS
• Contact Info:
– [email protected]
– 440-477-6197
 Darl Bauer – Director of Strength and Performance: University of Houston Football
a. Repetition Integrity
i. “To comprehend the significance of the repetition, one must understand the relationship
between the nail and the carpenter. For every blueprint depends on the accuracy of every
driven nail, and every nail depends on the impact of the hammer, and the impact of every
hammer depends on the grit and dedication of the carpenter. For the strength of house is
equal to the collective integrity of the nails”
ii. Basis of all improvement. Our number one goal should be repetition integrity.
Principal of repetition (Supertraining):
1. Develop a knowledge base. (this is Why)
2. Development of Motor ability (this is how)
3. Developing and automatic response: Automaticity(this is what)
iii. Rep Integrity can be measured
1. Work = Force x Distance
2. If you have two athletes that are squatting with 300 lbs (force) and they are the
same height (6’0”) then their work will be determined by their depth and
repetitions (which is one of the biggest paradigms of RPINT, do all your reps and
through a full ROM). If athlete A does 10 reps to full depth (36” eccentric & 36”
concentric = 72” of work done) then his total work done would be 216,000 Joules
of work done in that one set. If athlete B is not motivated and does not have an
appreciation for RPINT then his work may look much different. Athlete B does
300 lbs but only squats 2/3 of the way down (24” concentric + 24” eccentric = 48”
total) and decides to fail mentally and only do seven reps then his total work
completed would be 100,800 J. So even though athlete B ‘did his set’ he did less
than half the work that athlete A did. This is without even mentioning the notion
that athlete A was doing work at the weakest point of his squat, which causes
real fatigue. This is why Strength Coaches exist, to encourage athlete A to break
his mental barriers and to remove the weakness from athlete B, educate him on
why he is wasting his time and potential.
iv. Pride, owning the rep, ‘put your name on it’
1. If an emphasis is placed on rep integrity then, this will create accountability,
mental toughness, and create an atmosphere where it is the norm and expected
to complete perfect reps. Your rep represents you, you executed it, who are
you? Who are we?
v. Construction
1. Each rep is like building a house and the nails you put in the house. If only put
each nail in halfway then, when the major stress comes the house will not be
able to stand and will fall apart in the storm. If you put each nail in the whole way,
this will lead to the house standing tall and strong in the storm. With reps this is
the same thing. If only half reps are done, when the challenge of a game or
comes, then the player will fall apart and possibly get hurt. Every nail has a
purpose, just like every piece of wood has a purpose, every nail matters, every
rep matters.
II. Training the Athlete – Top down “Things you may not know about each exercise”
a. Neck Training
i. 3 Pronged approach “the vehicle”
1. Neck – Airbags
 2. Trap – Suspension
3. Scap – Frame
ii. Flexion/Extension
iii. Lateral Flexion
iv. Protrusion
b. Trap work
i. Upper and lower trap
1. Shrugs/kelsos/hitchikers
2. Hitchhikers and push up pros
c. Upper Push
i. Bench Press
ii. Push Ups
iii. DB kneeling SH Press
d. Upper Pull
i. Chin
ii. Row – DB, Gorilla, Hammer/Pend
e. Core
i. Manual Sit Up
ii. Birddogs
f. Lower Body
i. Teach squat fundamentals
ii. Front Squat vs Back squat
iii. Hip Press
iv. Manual Leg curl
v. Lateral band walk
g. Explosive
i. Barbell vs kettlebell vs jump
ii. Speed Training
h. Applied Performance
i. RROP
i. What problems have you encountered as a Strength Professional ?