Michael Doscher, MS, CSCS-CP, SCCC Head Speed/Strength & Conditioning Coach Valdosta State University 1500 North Patterson Street Valdosta, GA 31698 Work: 229-333-5846 Home: 229-253-9292 Cell: 229-630-6860 Email address:
[email protected]
EXPLOSIVE TRAINING PROGRAMS USING OLYMPIC AND PLYOMETRIC EXERCISES
APPLICATION AND PROGRAM DESIGN
MY PHILOSOPHY ON OLYMPIC & PLYOMETRIC EXERCISES Explosive and Olympic exercises are as safe as any other training exercises Children of all ages already do some type of explosive type of exercise Explosive and Olympic exercises can be taught at even a young age (3 - 5 years old) All sports are based on explosion and speed The most important part of any athletic training program Technique is more important then weight
MY PHILOSOPHY CONTINUED
Movements are similar to the type of movement in sports ( Triple Extension/multi-Jointed ) Movement needed to do exercises simulates the time it takes to do the sport movement Develops great stability and coordination in body Builds self confidence and mental toughness
MY PHILOSOPHY CONTINUED
Use Olympic & Plyometric exercises for power development and speed, not for max strength. Never use as a “conditioning tool” Keep in mind that you are training athletes not Olympic lifters Be creative
APPLICATION OF OLYMPIC EXERCISES
Olympic exercises
Use for all sports even distance sports Keep training level and age of athlete in mind Taught as a part/whole/part philosophy Pick one or two exercises at beginner phase then progress Exercises should be first in weight workout in early phases Progress as technique improves Triple extension and speed of movement is key Start with bars then move to D.B. Start with two legs and arms, progress to one leg or one arm Work up to combination of one leg, one arm or alternating
PROGRAM DESIGN FOR OLYMPIC EXERCISES - BEGINNER Beginner
Technique phase
General prep phase
Strength phase
Speed/ strength phase
Power phase
Power endurance phase
Times a week
1 – 2
2
3
3
3 – 4
3 – 4
Number of exercises
1 – 2
2 – 3
3 – 4
4
4
4 – 5
Sets
3 – 4
3 – 4
4
4-5
4 – 5
6
Reps
5
3 – 5
1 – 3
1 – 3
1- 5
1 – 5
Percents
30% - 65%
50% - 70%
60% - 85%
70% - 90%
75% - 95%
30% - 75%
Number of weeks
3 – 4
3 – 4
4 – 5
3 – 4
1 – 2
1 – 2
Rest between sets
2 – 3 minutes
2 – 3 minutes
2 – 3 minutes
2 – 3 minutes
2 – 3 minutes
1 minute
PROGRAM DESIGN FOR OLYMPIC EXERCISES - INERTMEDIATE Intermediate
Technique phase
General prep phase
Strength phase
Speed/ strength phase
Power phase
Power endurance phase
Times a week
2 – 3
3
3 – 4
4
3 – 4
3 – 4
Number of exercises
3 – 4
4
4 – 5
5 – 6
4
5
Sets
3 – 4
4 – 5
5 – 6
5 – 6
4 – 5
6 – 12
Reps
5
3 – 5
1 – 5
1 – 3
1- 5
1 – 3
Percents
50% - 65%
65% - 75%
70% - 90%
75% - 95%
75% - 95%
60% - 85%
Number of weeks
2
4 – 5
5 – 6
4 – 5
3
2 – 3
Rest between sets
2 minutes
2 – 3 minutes
1 – 2 minutes
1 – 2 minutes
45 seconds – 1 minute
45 seconds
PROGRAM DESIGN FOR OLYMPIC EXERCISES - ADVANCED Advanced
Technique phase
General prep phase
Strength phase
Speed/ strength phase
Power phase
Power endurance phase
Times a week
3
3 – 4
4
4 – 5
3 – 4
3 – 4
Number of exercises
4
5
5 – 6
6
4 – 5
5
Sets
4
5 – 6
6 – 8
6 – 10
6
10 – 15
Reps
5
3 – 5
1 – 3
1 – 3
1-3
1
Percents
60% - 70%
75% - 85%
80% - 100+%
75% - 95%
75% - 95%
70% - 90%
Number of weeks
1 – 2
3 – 4
4
3 – 4
3 – 4
4 – 5
Rest between sets
2 minutes
2 – 3 minutes
1 – 2 minutes
1 – 2 minutes
45 seconds – 1 minute
45 seconds
TYPES OF OLYMPIC EXERCISES
2 point clean & snatch 3 point clean & snatch Olympic clean & snatch Power clean & snatch Hang clean & snatch Clean & snatch jump shrug Clean & snatch high pulls Rack cleans & snatch from different levels All the cleans & snatch with D.B. All the cleans & snatch with one leg All the cleans & snatch with a combination Push press & push jerks All the pushes with D.B. All the pushes with one leg All the pushes with a combination
APPLICATION OF PLYOMETRIC EXERCISES
Plyometric exercises
Great for all sports Done first in workout order in beginning training programs Keep training level and age of athlete in mind Basic strength levels must be reached, to move up in plyometric exercises Do not use as conditioning Good landing mechanics is a major emphasis Start with low impact and progress as learning and training abilities improve Should be done separate at first, from weight workout Use body weight first, then progress to equipment as skill level improves
PROGRAM DESIGN FOR PLYOMETRIC EXERCISES – LOWER BODY Lower body
Beginner
Intermediate
Advanced
Times a week
1 – 2
2 – 3
3
Number of exercises
4 – 8
6 – 10
6 – 8
Sets
2 – 3
3 – 4
3 – 4
Reps
10 – 15
8 – 12
6 – 10
Intensity
Low - medium
Medium – high
High – shock
Number of weeks
3
4 – 5
3 – 4
Rest between sets
Full recovery
Full recovery
Full recovery
PROGRAM DESIGN FOR PLYOMETRIC EXERCISES - TRUNK Trunk
Beginner
Intermediate
Advanced
Times a week
1 – 2
2
2 – 3
Number of exercises
2 – 3
3 – 4
3 – 4
Sets
2 – 3
3 – 4
3 – 4
Reps
6 – 10
8 – 12
6 – 10
Intensity
Low
Medium
High
Number of weeks
3
4 – 5
3 – 4
Rest between sets
Full recovery
Full recovery
Full recovery
PROGRAM DESIGN FOR PLYOMETRIC EXERCISES - UPPER BODY Upper body
Beginner
Intermediate
Advanced
Times a week
1 – 2
2
2 – 3
Number of exercises
2 – 3
3 – 4
3 – 4
Sets
2 – 3
3 – 4
3 – 4
Reps
6 – 10
8 – 12
6 – 10
Intensity
Low
Medium
High
Number of weeks
3
4 – 5
3 – 4
Rest between sets
Full recovery
Full recovery
Full recovery
TYPES OF PLYOMETRIC & EXPLOSIVE EXERCISES – LEGS
Legs
Pogo jumps Squat jumps Split jumps Scissor jumps Rocket jumps Star jumps Hops Bounding One leg hops Depth jumps Hurdle jumps Standing long jumps Knee tuck jumps Med ball throw and sprint Much more
TYPES OF PLYOMETRIC & EXPLOSIVE EXERCISES - TRUNK
Trunk
Med ball twist Med ball over under Wood chops Diagonal wood chops Shovel toss Twist & toss Med ball throws Floor kick ups Leg toss
TYPES OF PLYOMETRIC & EXPLOSIVE EXERCISES – UPPER BODY
Upper body
Chest passes Sit up & throws One arm throws Heavy bag jams Band presses Bench throws Clap push ups Box drop push ups
TYPES OF TRAINING METHODS
Individual training
Combination training
Train both Olympic and Plyometric exercises during two different training sessions
Complex training
Olympic lifts only Plyometric exercises only
Train both Olympic and Plyometric exercises during the same training session
Complex circuit exercises
A series of Olympic and/or Plyometric exercises coupled together to form a set
EXAMPLES OF TRAINING METHODS
Individual
Olympic
Day 1
Day 2
Clean & jerk, snatch high pulls, clean jump shrugs Snatch, clean pulls from blocks, push press
Day 3
Clean, snatch jump shrugs from floor, push jerk
EXAMPLES OF TRAINING METHODS
Combination training
Day 1
Training session 1
Training session 2
Clean, snatch high pulls, push press
Day 2
Training session 1
Squat jumps, split jumps, side hops
Training session 2
Pogo jumps, knee tuck jumps, scissor jumps
Snatch, Olympic clean, block snatch jump shrugs
Day 3
Training session 1
Rockets, bounding, power skips, long jumps
Training session 2
Olympic clean & jerk, rack cleans, hang snatch
EXAMPLES OF TRAINING METHODS
Complex training
Day 1
Day 2
Hang clean & jerk/squat jumps, Olympic snatch/star jumps, push press/med ball throws Hang snatch/box jumps, rack clean pulls/hurdle jumps, split push press/scissor jumps
Day 3
Power clean/long jumps, Olympic snatch/med ball star jump throw, split push jerk/split jumps
TYPES OF TRAINING METHODS
Complex circuits exercises
Complex 1
Complex 2
Full squat, ½ squat to press, ¼ squat jump
Complex 3
Clean, snatch, front squat press, good morning, back squat press, bent over row
D.B. clean high pulls, D.B. snatch, D.B. squat split press, D.B. RDL, D.B. bent over row
Complex 4
Snatch, snatch squat, push jerk, squat jumps, good morning
FINAL THOUGHTS
Both training methods are essential in the development of peak athletic performance Technique is more important then weight Athletes progress at different levels, try to individualize as much as possible especially at the beginner and advance levels Be creative and train hard
REFERENCES High Power Plyometrics, James Radcliffe & Robert Farentinos Explosive Power & Strength, Donald Chu Several articles from Pure Power Magazine Explosive Exercise: Theoretical & Practical Aspects, NSCA National Conference Pre Conference Symposium, 2000 Programming article, Ian Moir Periodization Training for Sports, Tudor Bompa Jumping into Plyometrics, Donald Chu
THANKS TO My family NSCA Georgia Chapter All my coaches & athletes I have worked with and trained Dan Austin Mark Philippi Al Miller All other coaches that have helped me along the way Debi Frocks – chief editor
QUESTIONS? THANK YOU
