Speed & Strength Program BY: ASHAAD MABRY

Table of Contents Slide 3 – Evaluation of Client Slide 4 – Evaluation of Team/Individual Slide 5 – Mission Statement Slide 6 – Definitions Slide 7 – Needs Analysis Slide 8, 9, 10 – Exercise Selection Slide 11, 12, 13, 14 – MicroCycles Slide 15 – Conjugated Paradigm Slide 16, 17 – Graphs

Evaluation Of Client  Age: 22  Pathologies: N/A  Flexibility: 1.5 inches  Endurance Strength: 27 reps of 225 pounds (Bench)  Cardiovascular Endurance: N/A  Body Fat: 17.7%

Evaluation Of Team/Individual  Strength: Squat 550 lbs. & Bench 450 lbs.  Endurance Strength: 27 reps of 225 lbs. (Bench)  Injuries: Hernia surgery and pulled groin  Power: Power Clean 335 lbs. & Snatch 275 lbs.  Agility: 4.74 sec. 20 yard shuttle  Speed: 5.1 sec. 40 yard sprint  Flexibility: 1.5 inches Sit & Reach

Mission Statement My Mission as a Speed and Strength Coach is to provide athletes with the best strength and speed training that is available. I also work to help on a mental level to help my athletes become the overall best in any activity they take part in.

Definitions  Reps: Each Repetition of each Set  % of Max: Percent of overall one rep max  Meso (MesoCycle): 4 week period of training. Broken down from a 52 week training period.  Micro (MicroCycle): 1 week Training Period broken down by each day.

Needs Analysis Ashaad Mabry is training for pro-day and is trying to improve his Strength, Power, Speed, and Agility.

Exercise Selection Strength:  Squat  This exercise helps increase the strength in the lower body. In doing so this exercise will work on the:  Legs, Core, Chest, Shoulders  Bench Press  Bench Press is my favorite workout it helps me a lot being used in order to increase upper body strength. In doing so this exercise will work on the:  Chest, Arms, Core, Back, Shoulders

Exercise Selection Power  Snatch  The Snatch is one of the few lifts that work on pretty much the entire body. With this exercise I will look to improve strength in the:  Core, Legs, Shoulders, Arms, Chest, Back  Power Clean  The power clean is probably the most important lift in regards to the sport of football. Mainly because the starting position is commonly used during football. We are looking to work on the:  Core, Legs, Shoulders, Back, Chest

Exercise Selection Speed & Agility  Cone Drills  Cone drills will help develop foot speed and will also be used for knee drive.  Conditioning  Every Athlete has to be in shape in order to compete. Will also include Form Running.  Speed Ladder  This will also look to improve foot speed and the ability to improve balance.  Bungie Sprints  This will be used to improve overall Top speed.

MicroCycle #1 Week 1(70% of Max): Monday & Thursday Bench Press 3x8 Reps (315 Lbs.) Snatch 3x5 Reps (195 Lbs.) Curls 3x12 Reps (45 Lbs.) Lat Pulls 3x10 Reps (240 Lbs.) Speed Ladder Drills Conditioning Stretch Tuesday & Friday Power Clean 3x6 Reps (230 Lbs.) Squat 3x5 Reps (385 Lbs.) Split Squat 3x6 Reps (145 Lbs.) Cone Drills Conditioning Stretch

MicroCycle #2 Week #2 (80% of Max): Tuesday & Friday Snatch 3x5 Reps (220Lbs.) Bench 3x6 Reps (360 Lbs.) Curls 3x12 Reps (45 Lbs.) Lat Pull 3x10 Reps (240 Lbs.) Cone Drills Conditioning Stretch Monday & Thursday Power Clean 3x6 Reps (260 Lbs.) Squat 3x5 Reps (440 Lbs.) Split Squat 3x10 Reps (145 Lbs.) Speed Ladder Conditioning Stretch

MicroCycle #3 Week #3 (90% of Max): Monday & Thursday Bench Press 3x3 Reps (405 Lbs.) Snatch 3x3 Reps (250 Lbs.) Curls 3x12 Reps (55 Lbs.) Lat Pull 3x10 Reps (240 Lbs.) Speed Ladder Conditioning Stretch Tuesday & Friday Squat 3x3 Reps (495 Lbs.) Power Clean 3x3 Reps (295 LBS.) Split Squat 3x6 Reps (150 Lbs.) Cone Drills Conditioning Stretch

MicroCycle #4 Unload Week (50% of Max): Monday & Thursday Squat 3x10 Reps (275 Lbs.) Power Clean 3x8 Reps (165 Lbs.) Split Squat 3x8 Reps (90 Lbs.) Speed Ladder Conditioning Stretch Tuesday & Friday Snatch 3x8 Reps (140 Lbs.) Bench Press 3x10 Reps (225 Lbs) Curls 3x20 Reps (35 Lbs.) Lat Pull 3x20 Reps (190 Lbs.) Cone Drills Conditioning Stretch

Conjugated Paradigm MesoCycle #1 Micro 1: 70% of Max Micro 2: 80% of Max Micro 3: 90% of Max Micro 4: 50% of Max

Intensity of MesoCycle #1

Intensity vs. Volume of MesoCycle #1