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Gibbons STRENGTH assistant coach training winter 2016

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This is the assistant coach training presentation that I start with in learning the Gibbons STRENGTH Methodology

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Gibbons STRENGTH assistant coach training winter 2016

  1. 1. Assistant Coach Training For the Strength of the Crusader is in the formation, and formation is in the methodology.
  2. 2.  Ground-based, free-weight focused, planned long-term development (LTD) program based on the biological age of the participant. The two key areas are: 1) consistent (minimum of 2 days/week) training and 2) monitoring the program results including nutritional needs. This evidence-based approach can achieve a healthy lifestyle and peak performance to make a difference.
  3. 3.  Warm-up  Specific Warm-up  Core Lifts  Axillary Lifts  Cool Down
  4. 4. • Clean Deadlift- The foundational strength developer of Gibbons STRENGTH • Parallel Squat- King of all exercise done early in the week on Mondays or Tuesday • Bench Press- major upper body strength developer • Step Ups and Reverse Lunge (single leg squats) • Gibbons STRENGTH GPA = Bench Press + Parallel Squat + Power Clean/Body Weight “Attitude determines Altitude”
  5. 5. Speed Elastic/Reactive/Strength Explosive &Accelerative Strength STRENGTH WorkCapacity Evaluation/Testing Client/Athlete'sAttitude Order ofDevelopment is fromthe BaseUp
  6. 6. Progressions: move from simple to more complex  Freshman deadlift the whole year Overload:  Plan for peaks in program design Variation:  Work/rest, sets/reps, alt. 1 leg squat and step ups between cycles Consistency:  All teams should train 2x week to get better results annually
  7. 7. Lower body Push: Squat Variations (body weight, barbell parallel or front, Kettlebell, dumbbell, Bulgarian, etc.) Deadlift Variations (barbell, dumbbell, kettlebell, etc.) Lunge Variations (In place, reverse, split, walking, lateral, with resistance, etc.) Step-up Variations (body weight, plate, “drive”, etc.) Upper body Push (horizontal or vertical): Press Variations (horizontal): push-up, box push-up, barbell flat bench, incline bench, dumbbell, kettlebell, dips, etc. Push Press (vertical)- barbell, dumbbell, power press, jerk, split stance, etc.
  8. 8. Lower body Pull (from hip and/or from knee):  Clean Deadlift/Pulls: 1st year freshman only RDL variations (hip): (Barbell, 2 DB, 1 DB, KB, MB) Good morning Variations (hip): (stick, barbell, plate) Back extension/reverse hypers (hip): holds, w/ weight Glute Ham Variations : floor bridge, w/leg lifts, weight Stability Ball (from knee): holds, two legs, one leg, etc. Upper body Pulling (horizontal & vertical): Pull-up Var.(vertical) grip, band, eccentric, w/ weight Inverted Row (horizontal): knees up, feet up, w/ weight Bent Over Row (hor.): BB, DB, KB, one hand, alternating Upright Row (vert.): BB, DB, KB, one hand, alternating
  9. 9.  3-day Split: (off-season & pre-season) Day 1 & 3: LB Press & UB Pull Day 2: LB Pull & UB Press  4-day Split: (off-season & pre-season) Day 1 & 3: LB Press & UB Press Day 2 & 4: LB Pull & UB Pull  2-Day Split: (pre-season & in-season) Day 1: LB Pull & UB Press Day 2: LB Press & UB Pull
  10. 10.  Hip and shoulder stability and mobility is an integral part of each student-athletes’ progress  Gibbons STRENGTH “dynamic” warm-ups  Advanced PNF stretching with a partner as students and teams progress  Static stretching of 20 second holds for teams after a training session takes place (worlds greatest stretch, glute, and quad stretches)
  11. 11.  3-day Split: Heavy, Light, Medium Heavy, Light, Heavy = 15-17  4-day Split: Med. Heavy, Heavy, V. Light, Med. Heavy, Heavy = 15-17  2-day Split: Off, Heavy, Light, Medium Heavy, Light = 12 Points: Very Light =1, Light =2, Medium = 3, Medium Heavy = 4, Heavy =5 Total week should be in the range of 12-17 points *Credit to Vladimir Issurin in Block Periodization
  12. 12.  Every student gets a squat assessment with video analysis  Every student gets a basic nutritional profile assessment  There is a needs based FMS assessments to identify movement limitations and asymmetries with a goal to prescribe corrective exercises  There is needs based testing and monitoring that provides evidence-based results for continual progress forward
  13. 13. Main considerations in programming include: 1. Programming with sport needs analysis 2. Programming durability exercises 3. Programming with more upper pulls to presses with goal of 2:1 ratio 4. Programming with unilateral understanding with single leg & arm movements 5. Programming with knowledge of priority of core anatomy including: 1) low abs, 2) oblique's, and 3) upper abs
  14. 14.  Programming happens either with a 4-week or 6-week cycle:  4-week: Light, Medium Heavy, Heavy, Unload 10+%  6-week: Light, Very Heavy, Unload 10+%, Med. Heavy, Heavy, Unload 10+% These training blocks make up the yearly macro-cycle plan for off-season, pre-season, and in-season design
  15. 15.  Off-season: used for recovery and technique development Day 1: Linear Speed/short interval day (starting, short sprints less than 20 yards with 1:3-5 W:R) Volume = 200-400 yards Day 2: Change of Direction Lateral Agility/long interval day (hockey stops progression, longer sprints up to 50 yards with 1:2-3 W:R) Volume = 500-800 yards  Pre-season: fitness component for work capacity development 1-2X week  In-season: SAQ (Speed, Agility, Quickness) stations lasting 20 seconds for nero-stimulation
  16. 16.  Initiation: starting movement and changing direction  Transition: waiting to react  Actualization: maximizing performance *Credit to Ian Jeffery's in his book Game Speed, 2010)
  17. 17. • Strength GPA= Bench Press + Parallel Squat + Power Clean/Body weight • 1RM Clean deadlift (overhand grip) • Standing Long Jump, Vertical Jump • Sprint 20 yard Sprint (75% of top speed) • 300 yd Shuttle- 12x25 yards repeat 2-3X (2:30 min rest between runs) • Pro Agility- 5/10/5

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