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SST Seminar

Sierra High School

Manteca, CA.

OPTIMIZING ATHLETIC PERFORMANCE

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Why we

do what

we do

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VISION

to be recognized as a national

leader in speed and strength

training the high school

student-athlete

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MISSION

teach teachers and coaches

speed and strength exercises

that optimize performance for

students and athletes of all

ages

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3

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FUNCTIONAL

free-weight, multi-joint

exercises performed in a

standing position

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INTENSE

training thatproduces a systemic

neuroendocrine

response

Inspired byCrossFit

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VARIABLE, IF NOT RANDOM

a constant change of

the training modality

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TRAIN

MOVEMENTSNOT

MUSCLES

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YEAR-ROUND TRAINING

Train through the

competitive

season, not to the

competitive season

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GENERAL AT BEST

The best way to

become a better

football player orbaseball pitcher is to

play football or pitch

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EVERYONE

ISAN

ATHLETE

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light & right,

not

wrong & heavy

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What

we do

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TESTING

OPTIMIZING ATHLETIC PERFORMANCE

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Physical

PerformanceProfile

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TEACHING

OPTIMIZING ATHLETIC PERFORMANCE

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TRAINING

OPTIMIZING ATHLETIC PERFORMANCE

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DYNAMIC WARM-UP

Crossover skip

Knee to chest

High foot lunge

Crab walk

Slow cariocca

Lateral squat Lateral jacks

Cariocca

Hip series

Walking mechanics

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SPEED

Box drill

Running mechanics

Lateral running mechanics

Running in place & out

A-skips

Lateral A-skips Cawley A-skips

Falling starts

2-point starts

3-point starts

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LADDER

2-in

2-in scissors

Jump scotch Side jump

Two up, one back

Zig zag

Stack out Nike stick

2 in, 2 out

In, in, out, out

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L.S.A.

Wheel

Cross

Dot Ring

I test

Shuffle I

Shuttle

Shuffle Shuttle

T test

Partner L

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PLYOMETRICS

Split jumps

Tuck jumps

Spin jumps Stick jumps

Lateral stick jumps

Hurdle jumps

Multiple hurdle jumps

Lateral hurdle jumps

Multiple box jumps

Depth jumps

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BODYWEIGHT

Hand stand push-up

Push-up

Diamond push-up

Pull-up

Burpee

Air squat Lunge

Single leg squat

Knee-up

Box jump

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TECHNICAL

Pull

Clean

Snatch Front squat

Back squat

Overhead squat

Snatch balance Snatch land

Push press

Jerk

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COMPLEX

Burgeners

Clean

Snatch Front squat jerk

Zots press

Wall ball *

Russian swing * American swing *

Thruster *

Ball slam *

* Insp i red byCrossFit

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STABILIZATION

Disk squat

Airex single leg squat

Disk single leg squat

Physioball push-up

Ring push-up

Ring dip Dumbbell step & press

Medbal squat & pass

Speed skater

Stick hops

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CORE

Ab-mat sit-up

Back extension

Prone isolation

Superman

Hollow rock

Crazy eights Seated twist

Cawley circuit

Russian twist

Medball lunge & twist

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How we

do what

we do

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DESIGN FACTORS

Functional, Intense,

Variable, if not random

Inspired byCrossFit

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SESSION COMPONENTS

Neurological,

Technical,

Complex,

Metabolic,

Structural

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MACROCYCLE

Twenty-week fall cycle

Twenty-week spring cycle

Eight-week summer cycle

5 days per week training

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Objective: Allen

D.W.U.

Unit Mode Sets Reps

Technical5 x 5

Complex 3 x 14

"Allen"

add 1 rep20 x per

for sets minute

3 x 10

3 x 25

D.R.O.M.

Structu

ral Speedskater

Knee-ups

Air squat progression

20 minutes

Burgeners

#1

Exercise

Overhead Squat

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Objective: Aerobic

D.W.U.

Unit Mode Sets x Reps

5 x 20

2 x 20

5 x 10

x 3

Aerobic

D.R.O.M.

Ladder drills

(2 in; jump scotch; Nike stick; in, in, out, out)

400 meter run

50 air squats

Tuck jumps

#2

Exercise

A-skips

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State of the art training facility

Rocklin, CA.

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OPTIMIZING ATHLETIC PERFORMANCE

Speed Strength Training

2711 Warren Drive

Rocklin, CA. 95677

800-910-7730

916-435-4045 (voice)

916-435-4043 (fax)speedstrengthtraining.com

sstrocklin@sbcglobal net