These movements will build the muscles, ligaments, tendons and of course proper technique and proper understanding of body positions. There are a LOT of mobility issues that often need to be corrected for barbell lifts such as squats and power cleans.
That being said NOT every athlete will back squat due to weak muscles or poor mobility. Some will goblet squat. Some will box squat. Some will NOT squat at all, they will Just do a lunge variation. The goal is to have sports carry over. The athletes we train are not benching or squatting the most BUT we sure as heck see our athletes achieving very high success in a large variety of sports. I've seen MANY "Gym Strong" athletes who are slow on the field, always complaining, not mentally tough, not explosive and not durable.
Focus on performance, not just the numbers. Rule 5: Movement Warm Ups. Get your athletes moving. I always tell Coaches that if ALL we did was implement our warm up followed by 1 "Main Lift" these athletes would be far ahead of the competition. Athletes are showing up with injuries and imbalances that we once never saw much of say 10 years ago. The past few years we must correct more imbalances and utilize more unilateral work for BOTH upper and lower body work than ever before.
Rule 7: Bodyweight Proficiency. If you follow the earlier tips, your youth athletes will focus on bodyweight work and show up in high school WAY ahead of the competition. I would give sample bodyweight workouts to your athletes to perform at home on their own to develop greater independence and ownership over their preparation. Create a packet or mini book or a web site that has this set up for them.
In a world of technology, Educators must leverage technology to communicate with athletes and parents. Most of the athletes we train at The Underground Strength Gym get here 2 or 3 x week. On top of that, they have sports clubs to attend or they are multi sports athletes. The time outside of the gym can either ruin the training or make the training. There are MANY factors. We need Leaders in the Coaching sphere. Rule 9: Do NOT be a slave to the methods or the numbers. That sounds confusing, so, that essentially means that 1 group of athletes might be ready for Power Cleans and Back Squats while the other group might need dumbbell clean and press and goblet squats because THAT is where they are now and that's the smartest, safest and most effective method for THAT athlete.
I use Wodify. I can see progress across the weeks, months and years. I don't need to wait for "test week" and then let my athletes do half squats, round back - jumping jack - jack crap "power cleans".
I can't imagine what the squat looks like. If it was a half squat, a half rep bench, a round back jumping jack "power clean" that is a "NO Rep".
High School athletes are NOT advanced lifters. They don't have the physical OR mental readiness to lift like a competitive powerlifter or weightlifter. High School athletes get scared under the grind and will dump a bar in a dangerous manner when an advanced lifter will grind AND maintain technique to finish the rep. In addition, MOST Coaches never teach safe and proper spotting technique in case something does go wrong.
I've seen high school athletes spot and I call this "the death sentence spot" where they use 1 finger while their partner maxes out at lbs on the bench, or, they fear getting close to their partner when spotting the squat.
I would spend time as a Coach REALLY teaching spotting techniques and then creating a chain of command where upper classmen teach and help the under classmen so there is a team working together in training vs every man for himself. The biggest mistake is getting stronger and faster leading up to the season then stopping all lifts in season.
Almost All training at the high school level will be generalized, and from there, the advanced lifters can receive "general specific" training. Advanced lifters are different than Advanced athletes. I've seen Olympians have NO clue how to perform basic bodyweight exercises. There will be tweaks made in season for each sport to ensure healthy joints to avoid overuse injuries as well.
There will be tweaks made to keep the athletes healthy, strong and hopefully, peaking at the right time of the season usually the end of the season. I've found that wrestlers need to attend wrestling clubs and build their skills up while Football Players can receive a greater carry over just from weight room.
Nowadays unfortunately I hear that "The Football Coach won't let me wrestle Our Basketball players keep up with their skill work in the off season to blend their strength gains with their skills. Same with our Baseball players. These are great, but the problem with most of them are way overly complicated to the point where you need your scientific calculator and a slide rule to figure out what the heck you should be doing.
The problem is training for football and training for bodybuilding are 2 separate animals. Bodybuilding workouts are designed to build muscle while football players need strength, speed, explosiveness and endurance.
That means you need a different workout program for football than you do for bodybuilding. Below we have put together what we feel is a solid and easy to follow offseason strength and conditioning program that effectively trains you the way a football player should train. If you are on summer break and playing football at Ohio State or are a member of the Chicago Bears you should probably read through their summer conditioning encyclopedia they give, otherwise, this should do well for you.
Here you go, an effective program that is easy to follow and gets results. Related: How to Build Power for Athletes. Mount the treadmill with your legs straddling the running deck. Step on the deck and beginning sprinting while holding on to the front handrail. Sprint for 15 seconds and dismount. Rest for 1 minute — 30 seconds and continue this procedure until you have completed ten reps. Cool down. Quick warning on these, they may make you hate life as we know it.
During this workout, you will run one set of yard sprints. From a stance, sprint yards. After crossing the finish line coast ten yards and turn around. We lift the same number of days for in-season and off-season athletes because the majority of our athletes are in a strength and conditioning class that meets 5 days a week. The football players that are not enrolled in the strength and conditioning class will lift days a week after school.
Blog GPS Podcast. Conditioning "In my opinion, many high school football coaches actually condition too much in the hopes of trying to make their athletes mentally tough. Strength Training We lift the same number of days for in-season and off-season athletes because the majority of our athletes are in a strength and conditioning class that meets 5 days a week.
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