1. Lathrop Strength and Conditioning
Chris Holt
2017

2. Multi-Sport Athlete Training
Two main objectives
To improve on field/court performance
To decrease the risk of injury
The design of strength and conditioning program will follow researched backed and scientifically proven principles.

3. Principles
Ground Base Movements – Exercises with athlete’s feet on the ground.
Multiple Joint Movements – Performing exercises that will work more than one joint at a time.
Explosive Movements – The use of Olympic lifts, medicine balls and plyometrics to train the fast twitch muscle fiber.
Overload Principle – To bring about positive change, exercise overload must be applied. A controlled increase in resistance over time.
Periodization – Variation of training throughout the year.
Flexibility – Static and partner stretching will be used and a dynamic warm-up.

4. Principles Continued
Core Training – Most neglected. Develop a strong core is vital for athletes.
Agility – Training the ability to change direction. We will train the athlete to learn to control their body weight while changing directions.
Speed – Work to improve speed by increases stride length with relation to frequency.
Nutrition – Need to educate the athletes on making good nutritional choices.
Testing – Testing allows us to evaluate each athlete and plan for their improvement.

5. Benefits of a Successful Program
Injury Prevention - Strengthen Tendon & Ligaments
Faster Athletes – Athletes are able to produce more force.
Provides immediate feedback to athletes to keep them motivated and helps them learn to set goals.
Helps build confidence which will help performance.
Everyone has the chance to be the starter and a leader.
It teaches a lifetime activity.

6. Strength & Conditioning Program Builders
Teach the athletes to use the proper technique.
A good effort and consistent effort is given by all.
There is good attendance.
Athletes write down their workouts.
The athletes have an understanding of why they should participate.
The athletes are rewarded for their efforts.

7. Strength & Conditioning Program Killers
Allowing Athletes/Teams to workout on their own.
Inconsistency in enforcing and writing down workouts
Lack of variety; doing the same workout all of the time
Lack of support from coaches (Kids need to know it is important from everyone)
Lack of understanding how to perform exercises correctly.
Having more of a social atmosphere than a working one.
Lack of discipline: poor attendance keeping, poor record keeping, dirty weight room, etc.
Athletes not understanding the benefits of the program. (We are not building muscle bound body builders.)

8. How to Gain Trust - Athletes
Treat all of the athletes the same
Strength coach needs to be interested in what they are doing – current, sport, big game, etc.
Listen to their concerns (Injuries, Confidence, etc.)
They must understand the benefits. (Relate it to what they are doing – athletic position, etc.)
Hold them accountable. They need and want that from the strength coach.
Let them pick their workout day (Core Day, Non-Core, etc.), it does not happen until there is total trust with the athletes.
Build competition into the weight room. (Record Boards, Top tens, etc.)

9. How to Gain Trust - Coaches
Communicate – Explain to them what you are doing and why
Invite them to come & watch, help, etc. (Never be afraid for another sport coach to enter the weight room)
Make it clear athletes will lift on competition days, regardless of sport.
Explain that Testing week is least taxing on the body than a regular work week.
Post results. Let them see what is happening with their kids.
Train kids together, regardless of sport. Reinforces the idea of it being a school program.

10. Three Program Lifts
Parallel Squat - full body exercise that trains primarily the muscles of the thighs, hips and buttocks, quads, hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body. Also they are vital in the development of the core.
Hang Clean - hang cleans are considered to be ideal for sports conditioning; as they are both total body exercises, that have been known to increase neuromuscular co-ordination and core stability. They are key for the development of the shoulders and hips through triple extension.
Bench Press - The exercise focuses on the development of the pectoralis major muscle as well as other supporting muscles including the anterior deltoids, serratus anterior, coracobrachialis, scapulae fixers, trapezii, and the triceps.

11. Auxiliaries
Parallel Squat – front squat, box squat, leg curls, jump squats, glute ham raise, pistol squat, lunges, lateral squats, single leg squats, leg extensions, RDL’s, overhead squat, straight leg dead lift and split squats.
Hang Clean - deep squat cleans, clean and press, push jerk, hang snatch, high pulls, shoulder shrugs, military press, behind the neck press, Olympic complex and push press.
Bench Press – decline bench press, towel bench, incline bench, push ups, plate presses and various dumbbell presses.

12. Movement Exercises Flexibility
Plyometrics – box jumps, jump squats, power skips, etc.
Speed Training – sprints, quick foot ladder, resistive running, jump rope, etc.
Agilities – bag agilities, cone drills, etc.
Flexibility
Post exercise stretch routine.
Hurdle work.

13. Sample Workout Dynamic Warm – up Core Training Program Lift Exercises
Auxiliary Exercises
Stretch Routine

14. School Year Schedule Monday Tuesday Wednesday Thursday Friday
Practice Day
* Extra Day for Sport Specific Activities
Day 1
* Dynamic Warm-up * Bench Press * Hang Clean * Auxiliaries * Stretch Routine
Day 2
* Dynamic Warm-up * Core Training * Parallel Squat * Auxiliaries * Stretch Routine
Day 3
* Dynamic Warm-up * Movement Training
* Agilities and Plyo’s * Stretch Routine
Day 4
* Dynamic Warm-up * Squat Supplemental
* Bench/Clean Suplemental
* Auxiliaries * Stretch Routine

15. In-Season Training Variances
Reduction of volume, not intensity.
Out of Season Example:
In-Season Example:
Lifts
Reps
Wk. 1 2 3 4
BENCH
8/70
5/70
Max:
6/75
5/75
5 Push-ups
4/80
5/80
2/85
3/85
5/85
Lifts
Reps
Wk. 1 2 3 4
BENCH
5/60
5/65
Max:
5/70
5 Push-ups
4/75
2/80
3/75
3/80
1/85
3/85