1. Designing and Implementing a Strength and Conditioning Program at Your School Patrick T. McHenry MA, CSCS*D, RSCC Castle View High School

2. Objectives Basic program design knowledge Tools to develop a basic program Resources to find more information on program design Resources for strength & conditioning

3. National Standards Coaches need to understand the principles of strength and conditioning (Domain 3 of National Standards for Sport Coaches) Physical educators need to enhance their students’ knowledge and skills in physical activity and fitness (Standard 3 of National Standards for Physical Education).

4. CAUTION One of the hardest aspects of training is program design. Dr. William Kraemer “There is no one best program.” Program design is an art form, drawing from the best available research-based program design. There is no one right way to design a program but there are many wrong ways. What works for one school may not work for another High school athlete is not the same has a college athlete. (male / female, training age) Taking a program designed for a college athlete and implementing it with a high school athlete has a greater chance for leading to injury You have to know your students, their abilities and limitations.

5. ?Questions? What background are the students coming from What is the purpose of the program - athlete - student taking class

6. Program considerations Days a week - block every of other day (A/B) - block every day - 7 period day (55 min) - modified block ( 3 x 55 min, 1 x 90, Time (45 / 60 / 90) minute class Number of students Training age

7. Equipment -free weights -machines -dumbbells / kettle bells / sandbags -suspension systems (TRX, SBT) -41 inch bands -Elastic bands (pro tex)

8. “Virtually any methods of strength training enhance the strength of a novice during the first few months”. Gambetta

9. WHERE TO START: Backwards plan calendar

12. TimeSetsApproximate reps Total time per exercise Time between exercises # exercises Total time for lifting session 1:20 1:30 1:45 343434343434 5-- 8 5-- 8 5 – 10 5 – 10 5 – 12 5 --12 4 min 5:20 min 4:30 min 6 min 5:15 min 7 min 1:20 1:30 645443645443 32 min 26:40 min 30 min 27 min 25:30 min

16. REFERENCES NSCA Basic Manual :NSCA-Lift.org Joe Kenn http://www.bighousepower.com/Store/tabid/58/Default.as px http://www.bighousepower.com/Store/tabid/58/Default.as px Avery Faigenbaum http://strongkid.com/Books.htmlhttp://strongkid.com/Books.html

17. THANK YOU Ptmach@aol.com