Training Multisport athletes .pdf



Nom original: Training-Multisport-athletes.pdf
Titre: Strength Training For Sprint Speed
Auteur: Matt Ludwig

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Strength Training Multi
Sport Athletes

Matt Ludwig SCCC, CSCS

Programming Design Guidelines
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Improve motor learning and neural output by teaching form and technique
daily.
Keep the program basic and fundamentally sound. Don’t get overly
zealous with % and training phases and cycles. Teach athletes basic
movements that apply to sport (squatting- pressing- pulling)
Build a program that you understand – know your limitations- and be a
student of sports performance.
Implement a complete training program that addresses all areas of sports
performance (strength – speed/agility training- flexibility- plyometrics)
Strength train in full ranges of motion to prevent injury and build joint
stability.
Progressively overload the athletes by adjusting training load- training
volume – and exercises once mastery has been achieved.
Listen to your athletes – sometimes rest is all they need.
Keep records of their progress weekly.
Communicate with other sport coaches to make sure you are being as
efficient as possible in the weight room and at practices.

Getting Started

Be Developmental
• Improving and athletes performance can be as simple as improving a
motor learning pattern.
– Youth athletes still have immature nervous systems that need
constant education. Work on the basic fundamentals of human
movement daily in every aspect of training.
– Younger lifters should spend more time improving their strength
through volume. (8-12RM) Older more developed lifters can spend
more time using heavier weight for a lesser volume (3 to 5 RM).
• Strength training should focus on building the athlete throughout the
entire fullest ranges of motion required for the sport.
– Training in a limited range of motion increases muscle tightness,
and limits range of available motion

Be Developmental
• NEVER Sacrifice form and technique for the sake of a number.
– Too often athletes are asked to max out using weights they
cannot handle simply for the sake of getting a new max.
You wouldn’t allow an athlete to compete with poor
technique in sport, don’t allow them to compete with poor
technique in the weight room.
• Use weight training as a tool to improve intrinsic motivation
and self confidence.
– Athletes in a positive state of mind and full of confidence
produce better results more consistently than their counter
parts.

Failure to Plan is Planning to Fail

– Build a training program that compliments your weight
room. (space, equipment, other facilities) use other sport
team programs for ideas not templates.
– Know your athletes weight room experience level and
limitations and work up from there.
– Know the energy systems for the inseason your athlete will
be utilizing.
– Only use exercises that you can teach and understand.
Then go learn new exercises!

Failure to Plan continued
– Be consistent with coaching points but conservative with
adding in new exercises too soon. It takes about 4 weeks to
develop mastery of an exercise.
– Know all of your available training equipment. Bars,
dumbbells, medicine balls, bands, weighted sleds, pools,
squat racks, step up boxes…… and learn how to get
multiple uses out of all of it.

– Make your athletes students of strength.
– Check all safety equipment and keep it up to date.

What are your athletes needs?
• How do you start with designing a strength training program?
• All sports equally require specificity – progression- and
overload to improve sport performance. But all sports are
unique to their energy requirement and physical demands.

• The Strength Training Continuum
• Anaerobic

Anaerobic/Aerobic

Aerobic



Max Strength

Strength/endurance

Endurance






Thowers
Weight lifters
Power lifters

Football
Pole Vault
Sprint/Hurdler
Jumping
Wrestling

Baseball
Softball
Hep/decathlete
Volleyball
Basketball

Soccer
Marathon
Tennis
Cross country
swimming Triathlon

Utilizing the Strength Continuum
• Anaerobic sports training needs
• 4x per week
• 1 body part per day
• Work larger muscle groups early in the week to allow for
recovery on competition day
• Work smaller muscle groups and core later in the week

• Anaerobic/Aerobic sport training needs
• 3x per week
• Lower body
• Upper body
• Arms and core

Utilizing the Strength Continuum
• Aerobic strength training needs
• 2 full body workouts per week
• First workout heavier bilateral exercises
• Second workout lighter unilateral exercises
• Keep 48-72 hours between workouts
• Emphasize full ranges of motion to promote motor
development and muscle balance
• Core work at every workout
• Flexibility work needs to be done daily

How do athletes learn?
• Complex motor skills take about 4 weeks from the introduction
of a new skill to mastery of that skill.
• Week 1 : introduction
• Week 2 : development/improvement
• Week 3 : sub- mastery
• Week 4 : mastery
• Give your athletes the chance to get good at doing what you
are asking them and then start adding new challenges to those
demands.
• Take a 52 week approach to strength training and physical
development

Building the Program
To design a Strength training program, start by putting each sport into 16
week training blocks

Fall sport: football 16 weeks
Winter sport: basketball 16 weeks
Spring sport: track and field 16 weeks
Remember to account for 1 week at the end of each 16 week training
block to deload the athlete and allow them a week of rest and recovery.

This way you can build your strength training program to address the
single sport athletes yet still accommodate the multi sport athletes. In
a year round strength training program.
Dedicate the first 4 weeks of every 16 week training block to the
introduction of new training exercises specific to your sport.

Building the Program
• Break your strength training progressions down into 4 week blocks.
• Take the first 4 weeks of training to introduce your exercises to the
athletes. Starting with low volume low intensity and increasing volume
to educate and condition nervous system and the musculo skeletal
system. (build muscle balance)
• Week 1: select 4-6 exercises per workout performing 3 sets of 6
repetitions on each exercise
• Week 2: use same exercises per workout performing 3 sets of 8
repetitions on each exercise
• Week 3: use same exercises per workout performing 3 sets of 10
repetitions per workout
• Week 4: Use same exercises per workout performing 3 sets of 12
repetitions per workout
• KEEP THE WEIGHT LIGHT AND THE SAME FOR THE ENTIRE FIRST 4
WEEKS OF TRAINING.

Building the Program
Weeks 5-8
– 4-6 exercises after a warm up.
– Because you are decreasing volume you should be able to add to
the load being used to continue to promote growth and
development.
– 3-4 working sets of 10 repetitions per exercise (3sets for aerobic
athletes 3-4 sets for anaerobic athletes).
– If technique is sound, add small increments of weight for each set.
– Try to improve weight used every week or as long as good form and
technique will permit
– Muscle soreness should be reduced to about 24-48 hours for
complete recovery between workouts.

Building the Program
Weeks 9-12
– 4-6 exercises after a warm up.
– Introduce low and moderate intensity plyo metrics – keep volume
low.
– Because you are decreasing volume you should be able to add to
the load being used to continue to promote growth and
development.
– 3-4 working sets of 8 repetitions per exercise (3sets for aerobic
athletes 3-4 sets for anaerobic athletes).
– If technique is sound, add small increments of weight for each set.
– Try to improve weight used every week or as long as good form and
technique will permit
– Muscle soreness should be reduced to about 24-48 hours for
complete recovery between workouts.

Building the Program
Weeks 13-16
– 4-6 exercises after a warm up.
– Introduce moderate to high intensity plyometrics keep volume low
– Because you are decreasing volume you should be able to add to
the load being used to continue to promote growth and
development.
– 3-4 working sets of 6 repetitions per exercise (3sets for aerobic
athletes 3-4 sets for anaerobic athletes).
– If technique is sound, add small increments of weight for each set.
– Try to improve weight used every week or as long as good form and
technique will permit
– Muscle soreness should be reduced to about 24-48 hours for
complete recovery between workouts.

Building the Program
Weeks 17 TRANSITION WEEK OFF FROM WEIGHT TRAINING

– At the end of every 16 week training cycle the athletes
should take a week off from training to allow for rest and
recovery and to refresh the athletes for the start of a
new season.
– (16 week training cycle + 1 transition week per cycle) =
17 weeks
– 52weeks per year/17 week cycles = 3.05 training periods
– This allows for about 3.5 weeks off from training a year
for rest and recovery.
– Overlapping Sports simply pick up right with the start of
that current 16 week training cycle.

Overlapping Sports
Overlapping Sports simply pick up right with the start of that current
16 week inseason training cycle for that sport just lighten the load
since the volume increases back up again with the start of a new
season.
Sample: Football Player that goes to State- who plays Basketball and
goes to State- and runs for Track and Field
Football: 1st practice Aug 16th Season Ends Dec 2nd
Basketball 1st practice Nov 13th Season Ends Mar 10th
(overlaps by 5 weeks if the athlete uses the transition week)
Starts on the basketball program on week 6 doing 3-4 sets of 10
Track and Field 1st practice Feb 26 Season Ends May 26th
(overlaps by 2 weeks and the transition week was the week of the state
basketball tournament)
Pick up on week 3 with the track and field inseason program.

Week 1 Sample Anaerobic Program 4x per week
• Monday: Warm up 5-7min
– High Knee Run – Butt Kick- Walking Lunge- Walking Knee Hug- Walking
Toe Grab- Side Lunge- Bear Crawl. All 15- 20yards 3 way push Up 5ea
– Core work – Full sit up- Crunches- Superman- Seated Twist 15x ea drill
Workout: Legs keep rest under 1 minute between sets
Back squat 3 sets of 6 reps using the bar to teach technique.
Barbell or DB Step Ups 3x6 ea leg
Barbell or DB Straight Leg Deadlift 3x6
Manual Leg Curls 3x6ea leg
Barbell or DB Calf Raises 3x6
(15 total sets of work with 1 min rest between ea set = 25-30min)
Post workout Flexibility (10min)
Full body cool down and stretch

Week 1 Sample Anaerobic Program 4x per week
• Tuesday: Warm up 5-7min
– High Knee Run – Butt Kick- Walking Lunge- Walking Knee Hug- Walking
Toe Grab- Side Lunge- Bear Crawl. All 15- 20yards 3 way push Up 5ea
– Core work – Straight Leg Sit Ups – Weighted Crunches- Kneeling Hip
Abduction 15x ea drill
Workout: Chest keep rest under 1 minute between sets
Barbell Bench Press 1st set close grip 2nd set med grip 3rd set wide grip
performing 6 reps at each using the bar to teach technique.
DB Bench Press 3x6 start light to teach technique
DB Incline Bench Press 3x6 start light to teach technique
DB Decline Bench Press 3x6
Push Ups 3x6
(15 total sets of work with 1 min rest between ea set = 25-30min)
Post workout Flexibility (10min)
Full body cool down and stretch

Week 1 Sample Anaerobic Program 4x per week
• Wednesday: Warm up 5-7min
– Body weight squat – Backward lunge – Leg Swings forward/back/across –
Shoulder Post 10ea
Workout: Olympic work and Back rest under 1 minute between sets
Deadlift/ or Olympic lift 3x6 (note olympic lifting has different rules for volume
assignment)

Wide Grip Lat Pulldowns 3x6
Chin ups 3x6 (assisted if athletes are too weak)
1 arm DB Rows 3x6ea
Shrugs 3x6
(15 total sets of work with 1 min rest between ea set = 25-30min)
Post workout Flexibility (10min)
Full body cool down and stretch

Week 1 Sample Anaerobic Program 4x per week
• Thursday: Warm up 5-7min
– Body weight squat – Leg Swings forward/back/across – Walking Heel to
butt- Walking Knee Hug- Air Hurdle Walk
– Core work – 4 way bridge (timed)– Standing Twist 10ea way- Leg LiftsDiagonal Sit Ups 15x
Workout: Shoulders and arms
Front Raises 3x6
Side Raises 3x6
Rear Fly 3x6
Upright Rows 3x6
DB Curls 3x6
Tricep Pushdowns 3x6

(15 total sets of work with 1 min rest between ea set = 25-30min)
Post workout Flexibility (10min)
Full body cool down and stretch

Testing: Make it make sense



Generate a testing protocol that appropriately models the original
training goals that you have set out to achieve.
– Improved Leg Strength – Squat, Front squat, Deadlift, Leg Press, Step Up
– Improved Leg Power – Power clean, Snatch, Vertical Jump test, Broad
Jump Stairwell Sprint test, 30m or 60m sprint test….
– Improved Core Strength – Sit up test, Elbow Bridge Test for Time,
– Improved Flexibility – Sit and reach, Snatch Squat flexibility test
– Body Composition testing
– Body Girth measurements
– Body weight (not a good testing tool for evaluating athlete fitness level)
– Improved Overall Sports performance – time trials and competitions




Setting goals gives purpose and direction to the training program
Keep good records and share them with the athlete to help them
develop ownership and accountability with the program.

Don’t Forget the little things

• Teach athletes to be students of strength
• Ego aside learn from others, conventions,
conferences, books, tapes…
• Be patient don’t forget they are still kids and the way
you respond to every situation they experience with
you will mold them for the rest of their lives.
• Be a positive influence on every athlete that you
encounter



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