Strength Program: Design and Setup

MIDDLE SCHOOL HIGH
SCHOOL
PROGRAM DESIGN
Dr. Eric Cash; SCCC
Dorman High School

NHSSCA NATIONAL JUNE 28-29, 2019 NASHVILLE, TN
S&C Buckets
NHSSCA SE REGIONAL WEBINAR April 4th 2020
Dorman High School Strength & Conditioning Program
Strength Flexibility
Mobility
Conditioning
Speed
Nutrition Mental

Bucket Philosophy
Which Buckets to fill?
• Don’t fill buckets that are already full (Boyle)
• Where can we have the most impact in our
allotted time?
• If we try to fill all, we become master’s of
none
• Place emphasis on strength, speed, and
conditioning

BLOCK ZERO

B A
• OUR ENDPOINT
 As seniors, our kids will be efficient at the three major lifts:
POWER CLEAN, SQUAT, BENCH
 As seniors, our kids will be efficient movers and jumpers
 As seniors, our kids will have an established base of
strength
 As our kids progress through their careers, they will
understand the importance of training on sports
performance and injury reduction
 Any athlete that moves to the next level will be able to
continue their development

Middle Schools
1. PE Programs
• 3 Middle Schools
• Coordinate with PE Department
 Components of Block Zero included in PE programs
2. After School Programs
• Coordinate with sport coaches to start Block Zero at the middle
school level
• Service rising 7th and 8th grade
• Football Middle School Football Coaches
• Two Days per week—February – April
• Two Days per week—June – July
3. High School Weight Room
• Rising 9th Grade Girls—2 x per week May - July
• Rising 9th Grade FB—2 x per week in Spring
• Rising 9th Grade FB—3x per week in Summer

BLOCKS FOOTBALL OLYMPIC
BLOCK 0 Rising 7th & 9th Rising 8th & 9th
BLOCK 0
Intensification
Rising 9th Rising 9th to Fall
9th Grade
BLOCK 1 9th & 10th 9th Grade & 10th
BLOCK 2 11th & 12th 11th & 12th
BLOCK 3
EXCEPTIONAL &
RARE
EXCEPTIONAL &
RARE
BLOCK 4 N/A N/A
DORMAN HIGH SCHOOL LTAD MODEL

Fall 2021
Class Period Sport Block Zero Block Zero
Intensification
Block 1 Block 2
1st
Period
JV FB 18 Weeks
9th FB 6 Week 12 Weeks
2nd
Period
Multis 18 Weeks
9th Grade
Multis
6 Weeks 6 Weeks 6 Weeks
3rd
Period
Multis 18 Weeks
9th Grade
Multis
6 Weeks 6 Weeks 6 Weeks
4th
Period
Varsity Skill 18 Weeks
Girls BBall 18 Weeks
Boys BBall 18 Weeks
9th Grade FB 6 Weeks 12 Weeks

WHY BLOCK ZERO???
Points of Emphasis
• Slow Cooker Mentality
• Everyone progresses together
• If the kid can play, he/she is going to play.
Why rush and risk an injury from poor
technique?
• Athletic Development vs. Sport Specificity
• Athletes get hammered on sport specificity—
repetitive movement leads to overuse injury
• Reintroduce athletic movement rather than
reinforce sport specific movement

WHY BLOCK ZERO???

• Drop Jump Screen Test—Each athlete performed the Drop Jump Screen Test
three times pre- and post-test
• 12 Inch Box, Step off, immediately jump
• Video analysis using ImageJ software to measure
knee:ankle ratio (Mizner et al., 2012)
• Isometric strength testing (Earl and Hoch, 2011)
• Strength test included: Isometric holds for single
leg hip bridge, single leg lunge, body weight squat and chin up.
• Statistical Analyses
• Paired t-test to demonstrate change in knee:ankle ratio and strength
from pre- to post-intervention
• Spearman’s correlation to estimate strength of association between
strength gains with changes in knee:ankle ratio

BLOCK ZERO
PROGRAM
DESIGN

BLOCK ZERO
What is Block Zero?
• A systematic approach
that safely develops and
integrates athletes into a
training program
• Helps athletes prepare for
the physical demands of
sport
• Takes into account an
athlete’s training age and
assumes that all new
athletes entering a
training program have a
training age of zero
Outcomes from Block Zero
• Acclimatization
• Allows for a period of
assessment and evaluation
• Provides a conducive
teaching environment for
proper technique instruction
• Injury prevention through
evaluation and technique
instruction
• Increased comprehension of
application to sport and
training

BLOCK ZERO
4 Quarters/Blocks
• Athletic Position—Quarter 1
• Mastery of Athletic Position serves as our
Foundational Building Block
• The first step in integrated dynamic movement
(NASM)
• Increased hamstring stiffness improves landing
biomechanics (Blackburn and Norcross, 2014).
• Targeted approach to addressing postural
deficiencies
• Posture plays a key role in shoulder health,
decreasing low back occurrences, landing
mechanics

BLOCK ZERO
4 Quarters/Blocks
• Jumping/Landing Mechanics—Quarter 2
• Block Zero places an emphasis on jumping and landing
mechanics and establishing a strength foundation prior to
implementing plyometric training
• The most significant contraindication to plyometric
training is exposing the athlete to plyometrics before a
foundational strength base is developed (Davies et al.
2015)
• Introducing plyometrics prior to development of
foundational strength may result in a lack of
neuromuscular control, resulting in future injury and
impacting the progression to more advanced exercises.

BLOCK ZERO

BLOCK ZERO
4 Quarters/Blocks
• Stabilization—Quarter 3
• Increase body control, neuromuscular control/recruitment and
work capacity through the use of Isometric holds
• Isometric holds target the local muscular system that are
connected to the spinal column and involved in postural
stabilization (NASM)
• Isometric holds also target joint support systems that stabilize
joints (NASM)
• Isometric holds have been found to result in strength increases
with reduced impact forces when compared to plyometrics
(Burgess et al., 2007).
• Prior research has validated the used of isometric contraction to
measure strength (Clemons et al. 2004; Earl and Hoch, 2011)
• An isometric back squat at 90° generates the highest overall
muscle activation of quadriceps and gluteus maximus (Marchetti
et. Al, 2016)

BLOCK ZERO
4 Quarters/Blocks
• Relative Strength—Quarter 4
• Aim to teach athletes how to move their own bodies.
• Develop strength and continue to build work capacity with rep
manipulation, tempos and pauses
• “If an athlete can’t control their body or move their body weight
why would you put an external load on them”—Joe Kenn
• “For an athlete, relative strength reigns king”—Mike Robertson
• Nordic/Russian Hamstrings, which represents relative strength
training, have a proven effect on hamstring stiffness, resulting
in improved landing biomechanics (Blackburn and Norcross,
2014)
• Brent et al. (2006) present the need for relative strength in that
adolescent females do not gain relative abduction/adduction
strength as compared to adolescent males.

Block Zero Cycle 1
DAY 1 DAY 2
Athletic Position Hold x 30 Seconds x 3 Athletic Position Hold x 30 Seconds x 3
Athletic Position
DAY 3
Athletic Position to Squat x 5
Back Extension Hold x 15-30sec
Counter Balance Squat x 30sec
Chin Up/Inverted Row Hold x ALAP
Athletic Position to Goodmorning x 10 Athletic Position Lateral Lunge x 3e
Athletic Position Snap Down x 6 Athletic Position Snap Down x 6
Athletic Position to VJ w/ Stick x 6 Athletic Position to Long Jump w/ Stick x 6
Relative Strength Circuit--3 Rounds
SL Hip Hinge x 10e
Eccentric Chin Up/Eccentric Inverte Row x 5
Counter Balance Squat x 10
Russian Hamstrings x 6
Deadbug x 5e
Eccentric Push Up x 5
Reverse Lunge x 6e
Eccentric Chin Up/Eccentric Inverte Row x 5
Double Leg Hip Hingee x 10
Back Extension x 10
Front Plank x 30s
Athletic Position Hold x 30 Seconds x 3
Athletic Position Snap Down x 6
Back Extension Hold x 15-30 Sec
Front Plank x 30s
Chin Up/Inverted Row Hold x ALAP
Lateral Lunge Hold x 15sec. Each Leg
Altitude Drop from 6inch Box w/ Stick x 6
Athletic Position to Abduction/Adduction x 10
Jumping Mechanics Circuit--3 Rounds
Stabilization Circuit--3 Rounds
Front Plank x 30s
Push Up Hold x 15sec.
Lunge Hold x 15sec. Each Leg
Back Extension Hold x 15-30 Sec

Chin Up x 5/Eccentric Inv. Row x 8 Eccentric Push Up x 8 Chin Up x 5/Eccentric Inv. Row x 8
Partner Leg Curl x 8 Palloff Press x 8e SL Hip Hinge w/ Pause x 10e
Relative Strength Circuit--3 Rounds
Rotational Back Extension x 6e Lunge w/ Pause x 5e ISO Partner Leg Curl x ALAP (30sec. Window)
Tempo BW Squat x 10 Counter Balance Squat x 10--3 Sec. Pause @ Bottom Split Squat w/ Pause x 5e
Chin Up/Inverted Row x ALAP Push Up Hold x ALAP Chin Up/Inverted Row x ALAP
Front Plank x 30s Front Plank x 30s Front Plank x 30s
Stabilization Circuit--3 Rounds
Back Extension Hold x 30-60 sec. Band Goodmorning x 12 Back Extension Hold x 30-60 sec.
Counter Balance Squat x 30 sec. Monster Walk x 10e Lateral Lunge Hold x 30 sec. Each Leg
Jumping Mechanics Circuit--3 Rounds
AP to Long Jump then Vertical w/ Stick x 3 AP to Vertical Jump then LJ w/ Stick x 3 AP to Three Jump w/ Stick x 2
Altitude Drop from 12 inch box w/ stick x 6 Altitude Drop from 12 Inch Box w/ stick x 6 Altitude Drop from 12 Inch Box w/ Stick x 6
Athletic Position to Squat x 5 Athletic Position to Squat x 5 Athletic Position to Squat x 5
Athletic Position to Goodmorning x 10 Athletic Position Lateral Lunge x 3e Athletic Position to Abduction/Adduction x 10
Athletic Position Hold x 30 Seconds x 3 Athletic Position Hold x 30 Seconds x 3 Athletic Position Hold x 30 Seconds x 3
Block Zero Cycle 2
DAY 1 DAY 2 DAY 3
Athletic Position

Progressions By Block
Block Power Clean Progression
Block Zero Athletic Position
Jumping and
Landing
Mechanics
Various
Hinges
Block Zero Intensification KB Swings, Jumps, KB
Suitcase DL, DB RDL, Trap Bar
Deadlift
Block 1 Shrug Pulls, Clean Pulls,
Power Clean
Block 2 Power Clean

Block Squat Progression
BW Squat
Band BW Weight Squat
Monster Walks
BW Lunges/BW Split Squats
Block Zero Intensification Goblet Squat
Landmine Squat
Goblet Lunges/Split Squats
Block 1 Front Squat
Back Squat
Block 2 Back Squat

Block Bench Press Progression
Pull Aparts
Face Pulls
Inverted Rows/Chins
Push Ups
Block Zero Intensification OH Press
DB Bench Press
Block 1 OH Press
Bench Press
Block 2 Bench Press

PROGRAM DESIGN
The TIER System

Defining the Tier System (Kenn, 2003)
• Designed with ground based sport in mind.
• Majority of exercises programmed should be ground
based where athletes are standing on their feet.
 Ground based exercises are typically multi-joint
movements
 as are most athletic movements.
• Structure is centered on whole body training sessions
while emphasizing multi-joint movements.
• Movements are categorized into three separate
categories
 total body movements
 lower body movements
 upper body movements.

The Tier System—Basic Design
Exercise Classification
• Foundational:
• Multi-joint barbell movements
• If you could train one exercise per
mvmt. category, what would it be?
• Supplemental
• Multi-joint barbell movements
• Enhance athlete’s overall strength by
training similar actions as
foundational movements
• Major Assistance
• Assist in development of
muscles/muscle groups that are
used in foundation/supplement
exercises
• Serve as stabilizing exercising
developing antagonistic muscle
groups
Tier 1 Foundation
Tier 2 Supplemental
Tier 3
Supplemental
Major Assistance
Tier 4
Supplemental
Major Assistance
Tier 5 Major Assistance

SESSION T SESSION L SESSION U
Tier
1
TOTAL LOWER UPPER
Tier
2
LOWER UPPER TOTAL
Tier
3
UPPER TOTAL LOWER
Tier
4
TOTAL LOWER UPPER
Tier
5
LOWER UPPER TOTAL
The Tier System—3x5 Basic Design
VOLUME
DECREASES

SESSION T SESSION L SESSION U
Tier
1
Clean
• Strength-Speed Complex
• Anti-Rotational Core
Squat
• Stability Core
• Block Zero Movement
Press
• Upper Post or Pull
Tier
2
Squat Variation
• Anti-Extension Core
• Barrier Plyo
Upper Pull
• Shoulder Girdle
Clean Variation
• Block Zero
• Low impact Plyo
Tier
3
Press Variation
• Upper Pull
• Upper Post
KB Movement
• Posterior Chain
Single Leg Vertical
• Single Leg Plyo
• Posterior Chain
• Stability Core
Tier
4
KB Movement
• Upper Post-Pull
• Lower Post
Single Leg Horizontal
• Upper Post-Pull
• Lower Post
Press Variation
• Upper Post
• Lower Post

SESSION T SESSION L Auxiliary SESSION U
Tier
1
TOTAL LOWER TOTAL UPPER
Tier
2
LOWER UPPER LOWER TOTAL
Tier
3
UPPER TOTAL UPPER LOWER
The Tier System—4x3 Basic Design

SESSION T SESSION L Auxiliary SESSION U
Tier
1
Clean
• Strength-
Speed Complex
• Anti-
Rotational
Core
Squat
• Stability Core
• Block Zero
Movement
KB Movement
• Upper Post-Pull
• Lower Post
Press
• Upper Post or
Pull
Tier
2
Squat Variation
• Anti-
Extension
Core
• Barrier Plyo
Upper Pull
• Shoulder Girdle
Single Leg
Horizontal
• Upper Post-Pull
• Lower Post
Clean Variation
• Anti-Rotational
Core
• Block Zero
• Low impact
Plyo
Tier
3
Press Variation
• Upper Pull
• Upper Post
KB Movement
• Posterior Chain
• Anti-Rotational
Core
SA Press Variation
• Upper Post
• Lower Post
Single Leg Vertical
• Single Leg Plyo
• Posterior Chain
• Stability Core

Daily Structure
1. PE-S (PE Sport)
• The majority of our PE Program
• 4 x 90 minute classes at DHS (Avg. 200+)
 1st Period—9th Grade & JV Football
 2nd Period—Multiple Sports
 3rd Period—Multiple Sports
 4th Period—Varsity, Boys & Girls Basketball
• 3 x 90 minute classes at DFC (Avg. 100+; bus to main campus)
 1st Period—9th Grade Football
 2nd Period—Multiple Sports
 3rd Period—Multiple Sports
 4th Period—9th Grade Football, Boys & Girls Basketball
2. After School / Before School Program (Avg. 100+)
• Coordinate with sport coaches to establish training sessions
• All sports/teams that are not in PES Class

High School
1st Period Fall:
• 9th Grade & JV Football
• 4 Day Lift/2 Days Speed Development
2nd & 3rd Period Fall:
• PES (PE-Sport): Softball, Baseball, Lacrosse,
Soccer, Cheer, Golf, Track
• 4 Day Lift/2 Days Speed Devleopment
Session T Session L Auxiliary Session U
Monday Tuesday Wednesday Friday
Session T Session L Auxiliary Session U
Monday Tuesday Wednesday Thursday

High School
4th Period Fall:
• Varsity Football; Boys & Girls Basketball
• FB: 2 Day Lift
• Boys & Girls Basketball: 3 Day Lift/2 Days Speed
Dev.
• Boys & Girls Basketball In-season: 2 Day Lift
Session T Session L
Monday Wednesday
Session T Session L Session U
Tuesday Thursday Friday
Session T Session L
Monday Wednesday

High School
Fall PM Sessions: In-Season
• Volleyball & Swim
Fall PM Sessions: Off-Season
• Girls Soccer & Boys Soccer
Session T Session L
Monday Wednesday
Session T Session L
Tuesday Thursday

VOLUME AND INTENSITY

Volume and Principles
• Periodization Principles
• Training Age
• Transition, Off-Season, In-Season
• Major movements are guided by A.S.
Prilipen
• Supplemental movements are guided by
physiological demands
 Stabilizers benefit from isometric and
eccentric training

LOW
OPTIMAL
HIGH
18 19 20 21 22 23 24 25 26 27 28 29 30
4 reps [sets] 5 6
5 reps [sets] 4 5 6
6 reps [sets] 3 4 5
12 13 14 15 16 17 18 19 20 21 22 23 24
3 reps [sets] 4 5 6 7 8
4 reps [sets] 3 4 5 6
5 reps [sets] 3 4 5x5*
6 reps [sets] 2 3 4
10 11 12 13 14 15 16 17 18 19 20
2 reps [sets] 5 6 7 8 9 10
3 reps [sets] 4 5 6
4 reps [sets] 3 4 5
4 5 6 7 8 9 10
1 rep [sets] 4 5 6 7 8 9 10
2 reps [sets] 2 3 4 5
80 - 87.5% 2 to 4
VOLUME - RANGE
60 - 67.5% 4 to 6 R
e
p
s
p
e
r
S
e
t
1 to 2
90 - 97.5%
R
e
p
s
p
e
r
S
e
t
R
a
n
g
e
I
n
t
e
n
s
i
t
y
R
a
n
g
e
70 - 77.5% 3 to 6
Prilepin’s Chart

51.0%
65.0% 62.0% 60.0% 58.5% 57.0% 55.0% 52.0% 49.0%
61.0% 59.0% 57.0% 54.0%
Very Light
67.5% 64.0% 62.0%
67.5%
65.0%
54.0%
70.0% 66.5% 65.0% 63.0% 61.0% 59.5% 56.0% 52.5%
65.0% 63.0% 62.0% 58.0%
Light
72.5% 69.0% 67.0%
72.5%
70.0%
58.0%
75.0% 71.0% 69.0% 67.5% 66.0% 64.0% 60.0% 56.0%
70.0% 68.0% 66.0% 62.0%
Medium Light
77.5% 73.5% 72.0%
77.5%
75.0%
62.0%
80.0% 76.0% 74.0% 72.0% 70.0% 68.0% 64.0% 60.0%
74.0% 72.0% 70.0% 66.0%
Medium
82.5% 78.0% 76.0%
82.5%
80.0%
65.0%
85.0% 81.0% 79.0% 76.5% 74.0% 72.0% 68.0% 64.0%
79.0% 77.0% 74.0% 70.0%
Medium Heavy
87.5% 83.0% 81.0%
87.5%
85.0%
81.0% 79.0% 76.5% 72.0% 67.5%
83.0%
Heavy
92.5% 88.0% 86.0%
90.0%
92.5%
90.0% 85.5% 83.0%
81.0% 79.0%
71.0%
75.0%
83.0% 73.0%
74.0% 69.0%
Very Heavy
97.5% 92.5% 90.0% 88.0% 85.0%
95.0% 90.0% 88.0% 85.5%
MAXIMAL 100.0% 95.0% 92.5%
%
INTENSITY CHART
REPS 1 2 3 10
97.5%
95.0%
8
78.0%
80.0%
76.0%
83.0% 81.0%
90.0% 87.5% 85.0%
4 5 6

O
3
100.0%
L O H L O H 95.0% L
L
4 5 6
H 92.5% L 90.0% L 87.5%
O
81.0%
79.0%
85.0%
83.0%
81.0%
79.0%
H
90.0%
58.5%
5x4
59.0%
57.0%
72.0%
70.0%
68.0%
66.0%
63.0%
61.0%
60.0%
72.0%
69.0%
67.0%
65.0%
86.0%
83.0%
88.0%
85.5%
83.0%
5x4
4x3
5x3
6x3
81.0%
79.0%
88.0%
Medium
95.0% 95.0%
85.5%
Medium
Heavy
87.5%
87.5%
85.0% 85.0%
REPS 1 2
4
x1
7
x1
10
x1
2x2
4x2
5x2
97.5%
RELATIVE INTENSITY CHART
81.0%
MAXIMAL
%
Very Heavy
97.5% 92.5%
90.0%
3x4
4x4
O
O H
Heavy
92.5%
90.0%
92.5%
90.0%
88.0%
10x2
82.5% 82.5%
83.0%
81.0%
78.0%
76.5%
74.0%
79.0%
72.0%
76.5%
H 85.0%
83.0%
4x6
74.0%
70.0%
64.0%
3x5
4x5
2x6
6x5
77.0%
74.0%
68.0%
3x6
72.0%
70.0% 66.0%
5x5
73.5%
80.0% 80.0%
6x4
8x2
5x2
75.0% 75.0%
70.0%
4x5
4x3
67.5%
76.0%
65.0%
62.0% 61.0%
71.0%
8x3
3x4
6x3
76.0%
74.0%
Very Light
67.5%
67.5%
65.0% 65.0%
Light
Medium Light
77.5%
77.5%
72.5%
72.5%
70.0%
62.0%
69.0%
66.5%
64.0%
55.0%
5x4
6x4
62.0%
63.0%
3x6
4x6
5x6
59.5%
57.0%

INJURY PREVENTION

Injury Prevention
• Volume of athletes tells us that injuries will happen in sport
and in the weight room
 Try to limit as many as possible
 K.I.S.S.—exercise selection
 Limit Olympic lifting, limit powerlifting
programming
 Technique Progressions
 Warm Up
 Specific to the emphasis of the day
 Spotting
 Spatial Awareness
 Mobility
 Correctives
 Consistent training
 Communication with Training Room

Block Zero
 Foundational Strength prior to plyos
 Jumping Progressions
 Strength Progressions
 Isometric Progressions
 Relative Strength Progression
• Block Zero Movements are reinforced for an athlete’s
entire career
 Ex: Bent Row paired w/ ISO or Tempo Push Ups
 Ex: ISO Split Squat Hold paired ISO SL Elevated
Glute Bridge
 Ex: Squat Variation paired w/ Monster Walks

Mobility
• Pair w/ Main Movements
 Ex: Squat paired w/ Hurdle Step Over
 Ex: Bench Press w/ Seated T Spine Rotation
• Warm Up
 Ex: Hurdle Drills: Duck Unders, Over-Unders
 Ex: OH Dowel Squat
 Ex: Hip CARS (smaller groups = greater ability
to teach)
• Targeted
 Based on injury
 Communication with Training Room

Corrective Strategies
Issues: Large groups training sessions
Covid-19:
• Due to smaller class sizes, teaching
movement, coaching intent was much easier
 Foam rolling, stretching
• Greater emphasis on process and
importance

Inhibit Lengthen Activate Integrate
Inhibit: Foam Roll 2-3 x per week
Individual foam rollers at every rack (26x)
Lengthen: PNF Stretching 2-3 x per week
Band stretching, Dynamic
Activate: Targeted isolated strengthening:
Ex: Glute Bridges, Hip Abduction/Adduction,
Dowel Scap Pull Downs
Integrate: Block Zero Movement, Paired Exercises
Ex: Red Band Pull Aparts, 3pt. SL RDL

QUESTIONS

Strength Program: Design and Setup

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