This document discusses the need for high-quality strength and conditioning programs for high school athletes and introduces Sanders Elite Training (SET) Performance as a solution. It outlines the challenges faced by high schools in implementing effective programs, including lack of resources, expertise and improper periodization. SET Performance aims to prepare athletes for competition through scientifically-based programs designed by certified coaches. Their approach focuses on long-term athletic development over sport-specificity through mobility, activation and perfect movement patterns.

1. Practical High School
Strength and Conditioning
Sanders Elite Training Performance Center
14129 Beach Blvd. / 11339 Distribution E.
jerrian@setperformance.com | (904) 992-2001 | @setperformance

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Agenda
What is SET Performance?
The Challenge
The SET Performance Approach to Program Design
Program Implementation
Questions

3. What is SET Performance?
• The SET Performance Vision
– SET Performance enables Schools or Sport Coaches to easily
and affordably implement elite-level strength and conditioning
programs for their student-athletes.
– Goal is to prepare student-athletes for the riggers of competition,
by decreasing injury rate and increasing athletic performance.
• All SET Performance programs are scientifically based,
with the foundation of the program being implemented
at various levels of Collegiate/Professional Athletics
– SET Performance Coaches hold the highest of educational
credentials. Every staff member holds a Nationally Recognized
Certification (CSCS, CPT, USATF, USAW).

4. Why is Performance Training Needed?

5. The Challenge
• High school athletes often lack the resources
and expertise to train properly
– Performance Programs need to “develop” the athlete for
the long term
– Too many sport coaches implement “cookie cutter
programs” for a one size fits all approach
– Putting to much work load on the athlete to soon. This
approach can easily lead to “burnout” or peaking to soon
– Lack of suppmental lifts in programs due to lack
of equipment or knowledge of what the athletes
strength deficiency is, can lead to poor long term
development

6. The Challenge (cont)
• College coaches have to start from scratch to
build athletes
– They WANT athletes to come into college with
proper training, so there is not a detraining effect
• What areas need to be addressed?
– Consistent Functional and Performance Testing
– Multi-Sport Athletes need to be handled differently than
athletes that have a defining in-season or off-season
– Athletes that play travel/club sports need to be given
proper rest from their sport between overlapping/back
to back seasons.
– Education on proper recovery/nutrition habits to include
in daily practice/competition

7. • Misinformation
– Too many voices, not enough legitimate expertise
– Sport Coaches try to make programming sport-specific or
to specialized to early
*slows down athletic development*
* possible increase injury rate*
– HUGE difference between teams that train on
legitimate programs and those that don’t
• So where do we turn??
The Challenge (cont)

8. • GOOGLE?
The Challenge (cont)

9. •Internet Workout
Webpage?
The Challenge (cont)

10. • Other School’s
Program
The Challenge (cont)

11. The Sport Coach Options
What does a sport coach do when a strength and
conditioning professional is not on staff?
1. Nothing
• Dangerous, inconsistent
2. Write your own program
• High variability of quality and safety – could effect
development of the athlete
3. Hire an outside coach or company
• Hands on, consistent, an easy way to add experience and
education to your staff with out extensive cost

12. The SET Performance Building Blocks
of Athletic Development
• Stimulus/Mode
• Load/Intensity
• Volume
– Weight room volume vs. total volume
• Rest/Recovery
– “You don’t get stronger by lifting weights. You get stronger by
recovering from lifting weights.” – Mark Rippetoe
• Periodization
– Why is periodization so important???
• “Functional” Strength
– Strength in coordinated movement

15. Phase Intensity Volume Purpose
GPP Verylow Veryhigh Neuromuscularefficiency
Hypertrophy 60%-75% 3-4setsx8-12
reps
Musclesize/capacity
Strength 80%-90% 4-5setsx3-5
reps
Lowendstrength
Unload 50%-65% 3setsx6-8reps Recovery
Power 70%-80% 4-5setsx4-6
reps
Strengthcombinedwithspeed
Speed 50%-65% 4-5setsx4-6
reps
TypeIIbactivation
MaxStrength 90%-100% 4-5setsx1-3
reps
Maximalstrength
Periodization (cont.)

16. Daily Program Design

17. Programming Nuts and Bolts
• Rely on proven methods of enhancing sport performance and
preventing sport injury
• Minimal equipment demands = universal implementation
• Every training session incorporates explosive hip extension
for athletics power development
• Balance movement patterns FIRST, then adjust for specific sport-
movements as necessary
• Integrate programs across sports
– “Sport-specificity” at the high school level is secondary to
ATHLETIC DEVELOPMENT

18. Programming Nuts and Bolts (cont.)
• Progressions
– Load
– Volume
– Movement complexity
• Variations
– Grips
– Angles
– Types of contractions
• Concentric, Eccentric, Isometric
– Time under tension
DB Split Squat DB Bulgarian Split Squat DB Single Leg Squat

19. Strength Training and Concussions
• HOTTEST TOPIC EVER.
• The Question: Can lifting weights prevent
concussions?
MAYBE
• Most of the focus is on strengthening the neck
– Anecdotal evidence exists but very little empirical
evidence
• University of Washington has instituted mandatory neck
strengthening protocols for high-risk sports
• SET’s stance:
– A proactive approach and proper body positioning is
essential in decreasing concussions during practice and
competition

20. In-Season Training
• Why lift in-season?
– Detraining can begin as soon as two weeks after
ceasing strength training
= decreases power, speed & confidence at season end
• Adjustments
– Decrease volume to avoid DOMS
– Decrease duration – time is a premium in-season
– Extra awareness of practice/competition volume
• Proactive recovery, nutrition and injury prevention is HUGE

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Development of Young Athletes
Priority = MOBILITY & MUSCLE ACTIVATION
Look to engage minds AND bodies
Build efficiency of movement patterns – PERFECT REPS
Focus on quality and volume
We ALL start out with
proper mobility!

22. FAQs
• What about multi-sport athletes?
– Programs have to be integrated across sports
– Developing the ATHLETE takes precedence
• What if my team has restricted access to the weight room?
– Implement GPP or speed work into your Practice Warm-up Plan. SET Coaches
are more than willing to help you implement a program to fit you needs
• I have a part-time strength coach – what’s the best way to utilize
him/her?
– Part-time coaches are expensive per minute, so the goal should be to
make their time as efficient as possible
• I have stretches of time without contact with my athletes.
What do I do then?
– Make sure they are set up on the right program
– Have them train at a SET Performance Facility
– Reach out to SET Performance on a “Plan of Attack” to ensure your student-
athlete is having the best athletic experience possible.
• How do I ensure my athletes’ safety?
– You are always ultimately responsible for your athletes
– Be a proactive coach at all times, hire professionals that have your
student-athletes best interest.

23. The Ultimate Goal
So what is the ultimate goal of implementing a
strength training program??
LONG-TERM ATHLETIC DEVELOPMENT
•It’s not about a single workout or an 8 week
training program
•Implementing a true PROGRAM involves planning
for 52 weeks year after year after year…

24. SET Performance Implementation
• Optimize time and space
– We are sensitive about your time AND your athletes’
time
• Committed to a Long Term Development System
– Remember: everything works… for a period of time.
Your athletes program should evolve as their body and
skill set evolves.
• Proactive Teachers in the weight room
– We are students and teacher.
• Educate your athletes with a Staff that is infectious

25. SANDERS ELITE TRAINING
Making ELITE Possible
14129 Beach Blvd. / 11339 Distribution E.
jerrian@setperformance.com | (904) 992-2001 | @setperformance