Designed For H.S Level A.T Class

1. Starting Your Program Design.

2. Objectives We will be able to - Identify what type of program you are developing for an athlete. Know 4 types training programs. Know 2 types of warm Ups

3. Opening Questions: If a team has a set training program, Why doesn’t everyone play at the same skill level? How do you determine what program to use?

4. Everyone’s ability is different. Drive and Motivation?

5. Design an athlete’s program on individual needs and goals. Injury analysis? Physical Capability? Sport Evaluation

6. 4 Types of Programs Muscular Strength Muscle Mass 2-6 Sets Power ( Explosiveness) Muscular Endurance 2-3 Sets

7. STRENGTH WeightRepsRest HEAVY 1-6 3-5 Min Squats, Dead lifts, Bench Press Variations, Dumbbells

8. Size (mass) WeightRepsRest Moderate 6-12 30- 90 Secs. Bench press variations, Squat Variations, Dumbbells,

9. Endurance WeightRepsRest Light 12+ < 30 secs. Squats, Dead lifts, Bench Press Variations, Dumbbells

10. Power WeightRepsRest Moderate 1-6 3-5 Min More intensity, and explosiveness

11. Examples Of Power Exercises Plyometrics- Applying Force Rapidly Olympic Lifts ( Clean & Jerk) Medicine Ball Throws

12. Weight Belts? Eliminates the Core Non Realistic Restrict: Range Of Motion, Breathing, and Form

13. Stretching Dynamic- Controlled Movements ( Pre Workout) Static – Holding the Stretch (Post Work Out) Breathe Normally Slight Tension Must be Warm

14. Lets Start With A Warm Up 2 Types General: 5-10 min, Low Intensity, Different than the sport or work out (I.E…Stationary Bike) Specific: 8-12 min, Low progression to Med intensity, similar to sport. Dynamic Stretch