Documenti di Didattica
Documenti di Professioni
Documenti di Cultura
Special Thanks
Sonny Sano
Ohio University Director of Strength and Conditioning
Yancy Mcknight
Iowa State Football Director of Strength and Conditioning
Joe Kenn
Carolina Panthers Director of Strength and Conditioning
John Dagata
Univ. of Oklahoma Jumps Coach
Personal Background
Athletic Background
Professional Background
2004-2006
Defensive End
2006-2009
Hammer throw
Weight Throw
Shot Put
Many athletes need less time in wt room & more skill work
3.
4.
DESIGNING THE
TRAINING PLAN
movements
movements
Types of Effort
Defined by Zatsiorsky
The Maximal Effort Method
Types of Effort
Defined by Zatsiorsky
The Sub-Maximal Effort Method
Types of Effort
Defined by Zatsiorsky
The Dynamic Effort Method
Types of Effort
Defined by Zatsiorsky
The Repetition Method
Variable
Max Effort
Sub Max
Effort
Dynamic
Effort
Repetition
Effort
Load (% of 1
RM)
90-100
70-85
40-70
50-70
13
5-10
15
6-20+
Sets per
Exercise
4 10
3-6
5-12
25
Rest between
sets (mins)
26
1.5-2.5
45 s 1.5
12
Duration ( sec
per set)
5 10
20 60
48
80 150
60 - 100
60 90
90 100
6 80
Training
sessions per
week
36
57
36
8 - 14
Session T Monday
Session L Wednesday
Session U Friday
Total Body
Lower Body
Upper Body
Two-Dynamic Effort
Lower Body
Upper Body
Total Body
Three-Repetition Effort
Upper Body
Total Body
Lower Body
Four-Repetition Effort
Five-Repetition Effort
UB Vertical Pull
UB Horizontal Pull
UB Hybrid Pull
Six-Repetition Effort
Substitute deadlift for power clean and floor press for bench
press
Deadlift
Power Clean
Hang Clean
Power Snatch
Hang Snatch
Back Squat
Front Squat
Box Squat
Power Clean
Hang Clean
Box Clean
Power Snatch
Hang Snatch
Box Snatch
Speed Deadlift
Kettlebell Swing
Med Ball Throws
Box Squat
Speed Bench Press
Box Jump
Speed Pushup
Tuck Jump
Clap Pushup
Broad Jump
Med Ball Chest Pass
Hip Lifts
Throw Bench Press
Lunge Position Jumps
Contrast Squat/Jump
DB Walking Lunge
Lateral LungeDynamic
DB In Place Lunge
DB Reverse Lunge
BB Walking Lunge
BB In Place Lunge
Goblet Lunge
Front Catch Lunge
Split Squat
Cable Row
Posterior Chain:
Hamstring Emphasis
Week 1
Week 2
Week 3
Week 4
3x4ea
3x6ea
3x6ea
3x5ea
3x7ea
3x7ea
3x6ea
3x8ea
3x8ea
2x5ea
2x7ea
2x7ea
3x5ea
3x6ea
3x7ea
2x6ea
Posterior Shoulder/Back
Exercises
Week 1
Week 2
Week 3
Week 4
Pull Up/Chin up
Invert Row
Barbell Row
3x5
3x6
3x8
3x6
3x8
3x10
3x7
3x10
3x12
2x6
2x8
2x10
3x8
3x10
3x12
2x10
Week 1
Week 2
Week 3
Week 4
3x6
3x6
3x8
3x8
3x8
3x10
3x10
3x10
3x12
2x8
2x8
2x10
3x8
3x10
3x12
2x10
19th Hole
2x10ea
2x8ea
2x45s ea
Overtime
Manual Neck Flex-Ext
X Band Walks
2x8ea
2x6ea
2x12
Weight Loss
2x10ea
2x10ea
Barbell Shrug
2x20
Burpees
2x15
2x15
2x10
Mountain Climbers
2x20ea
Ankle
x15ea
x20sec
x15
x12ea
45reps in 30s
Tricep
Band Push Down (Purple)
Overhead Dumbbell Extension
Bench Dips
Skull Crushers
Rope Pushdown
x20
x20
xMax
x20
x20
4 Way Neck
Dumbbell Shrug
Band Neck
Overhead Shrug
Plate Neck
x20
x20
x20ea
x20
x20
x45s
x8
x8
x8
x8
Ab/Core
x15
x5
x15
x15
x15
Hip Gurdle
Band Squats (Purple)
X Band Walks (Red)
TKE (Purple)
Hip Raise to Ball Adduction
Overhead Squat w/ 5 cout hold
x8
x15
x15
x8
x15
Hip Mobility
x20
x20
x20
x20
x15
Back
Band Face Pull (Green)
Pull-Up with 4 count lower
2 Arm Band Row (Purple)
Lat Pull Down
Chest Supported Row Machine
x20ea way
x25
x20
x25
x25
Posterior Chain
Chest
Dumbbell Fly
Wide Pushup
Feet Elevated Pushup
Hands Elevated Clap Pushup
Airex Iso Fly Hold
x20ea
x40
x40
x10 ea (30)
1xea Letter
Neck/Traps
Shoulder
Band Pull-Aparts (Red)
Dumbbell Front Raise
Internal/External Rotation (5lb)
Lateral Raise
Hanging Scap Retraction
x12
x12ea
x15
x15ea
x45s
Step ups
Pull Ups
Box Jumps
Clap Pushup
Band Punch (Purple)
x20s
x20s
x20s
x20s
x20s
Programming Tools
MAXIMAL
Very Heavy
Heavy
Medium Heavy
Medium
Medium Light
Light
Very Light
10
Thank You!
Zac Brouillette
Assistant Director Strength &
Conditioning
Ohio University
brouille@ohio.edu
Feel free to drop me an e-mail with
any
Check us out
on YouTube
at
questions
regarding
your program!
http://www.youtube.com/user/OhioStrength?featu
re=mhee