Explosive Training Programing for Sport

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 

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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 

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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    

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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    

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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  

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Combination training 

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Train both Olympic and Plyometric exercises during two different training sessions

Complex training 

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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 

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Day 2 

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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 

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Training session 2 

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Clean, snatch high pulls, push press

Day 2 

Training session 1 

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Squat jumps, split jumps, side hops

Training session 2 

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Pogo jumps, knee tuck jumps, scissor jumps

Snatch, Olympic clean, block snatch jump shrugs

Day 3 

Training session 1 

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Rockets, bounding, power skips, long jumps

Training session 2 

Olympic clean & jerk, rack cleans, hang snatch

EXAMPLES OF TRAINING METHODS 

Complex training 

Day 1 

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Day 2 

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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 

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Complex 2 

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Full squat, ½ squat to press, ¼ squat jump

Complex 3 

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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 

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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