Developing A Training Progression For
Juniors
By
Al Vermeil
ACKNOWLEDGMENTS
• My Family
• All the coaches, sports medicine, and sports
scientists who were kind enough to share their
knowledge with me
• All of the athletes I’ve coached, professional &
Especially My High School Football Players
• Chuck Cook Golf Teaching Professional #5
• Dr. Greg Rose And David Phillips Directors Of
The Titleist Performance Institute
• Bill Walsh, Jerry Krause & Jerry Reinsdorf
• Lima Hennessy PhD.
Coach Bill Wood:
The Man Who Gave Me My First Training
Program And Taught Me How To Lift Weights
ACKNOWLEDGMENTS
My Son Lance Vermeil
Coaching my son Lance was the single greatest learning and
coaching experience of my coaching career. He was a talented
dedicated athlete who excelled at sprinting and Olympic Weight
Lifting. This experience gave me a better understanding of how
speed and strength training work together. Because I saw him
everyday, it gave me feed back on the positive and negative
aspects of my training plan. I was coaching someone who was
training year round and was competing in both sports. This is
vastly different because your daily training is an exact measure
of your competitive readiness.
This is physically and
emotionally different then training a team sport athlete. I had to
seek a greater knowledge, which made me more proficient.
Many of the things that are stated in this presentation are a
direct result of that experience.
I will always be deeply
appreciative of my son's efforts, and patience, and thankful for
the time we spent together
TESTING AND EVALUATION
Testing Gives Your Program Direction And Insight Into
The Athlete, Without it, it's Like Driving Blind
Managing The Window Of Opportunity
• Specializing in a specific sport too soon
Can Limit Development for The Following
Reasons:
– May cause Over Use Injuries
– Create Imbalances'
– Limit of Motor Skills, And Physical Development
– Creates Undo Pressure And Expectations
– The Sport They Excel At Between the ages of 715 May Change Due To The Maturation Process
– Can Deny A Normal Childhood Experience
– Can Cause Burn Out
– Play Two Sports Until College Or 18
Various Sports’ That Contribute To Athlete Development
Learning Speed
Aiming
Hitting A
Sports Depth Ball With To Tolerate Power
Perception An Object Impact
Strength
Concentration
Hockey &
Hurling
Baseball
Tumbling/ Tumbling/
Gymnastic Gymnastic
Martial Arts
Basketball
Hockey
Hockey & Track &
Hurling
Field
Baseball
Tennis
Soccer
Tennis
Hurling
Football & Football &
Rugby
Rugby
Wrestling Wrestling
Olympic
Lifting
Soccer
Olympic
Lifting
Track And Field
All These Events Share A Common Bond Because
Their Training Includes Sprinting, Jumps/Plyometrics
And Weight Training. They Learn How To Deal With
Competitive Stress Of Individual Sports
Sprints Develop
Jumps Events
Throwing Events
Speed, Mobility And Power And Elastic Strength
Rhythm Because
Reactive Strength Explosive Strength
Muscles Must
Rotational Power
Contract Fast And
Relax Fast
Potential Training Adaptations
Maximum Strength RFD Untrained Athlete
Heavy Resistance Strength Trained Athlete RFD
Explosive Ballistic Strength Trained Athlete RFD
Critical Time To Initiate Force In
Team Sport Skill
Force at
200 m/s
Untrained
Starting
Maximum RFD
Strength
Sprinting/Plyo Sec Pull 200
Time in m/s
500
Adapted From Kraemer W. & Newton R. Training Vertical Jump" Sports Science
Exchange #53-Volume 7(1994) Number 6 Gatorade Sport Science Institute
The Window Of Opportunity
• Increases in the size of bone seem to require a
foundation period of training where the loadings
are Not Too High so potential injuries may be
avoided
• The program must allow an appropriate period
for Structural Adjustments within the body for
tendons, ligaments and bone so the potential for
injuries to these areas, in younger athletes in
particular, may be minimized Bourne, G
• Establishing a great training base as the body
matures is like a savings account, the sooner
you start, the greater the return over a life time
The Window Of Opportunity
• Their bodies are very malleable and their nervous
system, is like putty, There Is A Lower Influence
Of Genetics On The Training Outcome
• Aging decreases type II muscle fibers
– When they are prepared to use heaver loads, it’s imperative
to hypertrophy using 80%> of max loads 2-6 reps for lifts
and do explosive ballistic exercise, when the body is so
receptive to change
• These muscle fibers with age will be lost over time
• From 15-19 the fear is not losing these fibers but
rather having them go untrained and not
optimized in their form, function and resistance to
injury during this optimum period of time
From Personal Communication With W. Kraemer PhD
The Window Of Opportunity
• Teens thru 20s have all of the endocrine and other
system’s at the height of vitality
– It’s Imperative To Take Advantage Of This
• To Train and develop skill, strength, power and speed
• Breakdown
• Repair And Remodel Muscle And Connective Tissue
• Training elevates, the level of function to a higher
level for young people the years before 21
– Peak bone mass that they will carry the rest of their life
– This is especially important for women
• From my experience working with 12-21 year olds I
observed these positive changes & I have also seen
the negative results, that are irreversible
From Personal Communication With W. Kraemer PhD
Training Program Outline
• There Can Be A Big Difference Between
Chorological Age And Physiology Age
• The following are examples of program out
lines for the off season
• They are not absolute, just guidelines
– The order of training follows a logical
progression and I would recommend not to alter
it
• You may have to adjust time according to
athletes’ other commitments
TRAINING METHODS HIERARCHY
1. Accelerations
-Sleds, Hill, Sprints
-Short Jumps, & Lifting
Speed
2. Absolute
-In-Outs
-Down Hill
3. Specific
-Change Direction
(Speed Strength) Explosive Strength / Elastic Reactive Strength
1. Starting
2. Explosive
3. Elastic
-Sn & CL Mid Thigh
-Olympic Lift
-Jumps, Hops
PP & PK W/Pause
-Medicine Ball
-Bounds & In-Depth
1. Maximum/relative
-Squats, Pressing
-& Pulling 80%>
1. Rehabilitation
-Injury specific
4. Strength endurance
-Strength circuit
-Body Weight Circuit
Strength
2. Eccentric
-70-85% 6 sec down
-Jumps
3. Static
-Hang Cl & SN
-Halting Pulls
Work Capacity
2. Body composition
3. Joint mobility
-Nutrition; Work ethic
-Dynamic Exercises
5. Stability
6. Aerobic
-Local, Global Low Load, Core Strength
-Tempo
-Core Stab. High Load Rotation Control
-Med Ball
Training Progression By Age
AGE
7-12
12-15
16>
Intensity
Body Weight Up
To 10% Of Body
Weight
Age 12-15 20%-40%
Of Body Wt Doing
Strength Ct
Age14-15 10%-30%
Above Strength Ct
Intensity: Pulling,
Squatting & Pressing
Can Train At
70%> Intensity Of
One Rep Max, If
They Have
Passed The
Norms For 12-15
Methods
1. Tumbling/Gym.
You Can’t Skip This 2. Marshall Arts
Progression.
3. Body Weight
Exercises
4. Medicine Ball
5. Games
1. Strength Circuit
2. Medicine Ball
3. Tempo
4. Low Intensity
Jumps
4. Speed Work
All Methods
If They Have
Established A
Training Base And
Pass The Norms
For Each Phase
Training Frequency
Per Week
2-3 Times A
Weeks
3-4 Times A Weeks
4-6 Times A
Weeks
Session Length
1/2-1.5 hours Max 1.5 - 2 Hours
1.5 – 2.5 Hours
Total Hours Per Wk
2-4 Hours
8-12 Hours
5-8 Hours
Training Methods For Ages 8-12
Strength
Jump/Plyos
Low Impact
Speed Work General
Conditioning
Body Weight
& Medicine
Ball Exercise
For The Total
Body:
1. Jump Rope
2. Ankling
3. Ankle Jumps
4. Jumps Up
On To A Box
5. Jump Up
Stairs
Can Make
Jumps Part Of
Games Or
Strength Work
Games And
Relays
1. Games
2. Marshal
Arts
Running Drills 3. Tumbling
When They
4. Gymnastic
Are Strong
Core
Enough To
4. Light
Get In The
Medicine Ball
Proper
5. Medicine
Position
Ball Tempo
Training Methods For Ages 8-12
Body Weight Strength Exercises
Legs
Core
Upper Body
1. Squats
2. Step Ups
3. Lunges
4. Single Leg
Squats
6 Over Head
Squats With
A Stick
1. Back Extension
2. Reverse Hypers
3. Light Medicine Ball
Throw (Rotation)
4. All Forms Of
Abdominal Exercise
5 Single Leg Rdls
1. Push Ups
2. Dips
3. Pulls Ups
3. Inverted Rows
For Those 10 Year Old Who Are Proficient At The Body Circuit
Weight You May Use A Stick Or Very Light Bars (5-10#) For Teaching
Strength Circuit And Olympic Lifting Technique
Training Methods For Ages 8-12
• Body weight exercise
– Once they can perform the body circuit of 6-10
exercise easily you can increase intensity for
11-12 olds you may add 5-10 lbs weight belt or
vest to increase intensity on some exercise
• For 11-12 years olds you can also start to teach the
strength circuit with 10-15% of their body weight
– The development of the tendons and ligaments
is slower than muscle development, so don’t be
in A rush to add resistance
Training Methods For Ages 8-12
• Medicine ball tempo (make it game/relay)
– Do 10-20 medicine ball throws, run 15-30 yds at
A moderate pace then repeat the process 9
more times to complete the set. Rest 3 minutes
between sets. Do between 2-3 set
– First learn to do the throws correctly before
combining with the runs
– Medicine ball will develop the core & the running
will train their cardio vascular system
– This is better then doing A lot of slow long
distance running
Weekly Schedule For Ages 8-12
Monday
Wed Is Optional Friday
Warm Up With
Tumbling/Gym Or
Games 15 Min
Warm Up With
Tumbling/Gym Or
Games 15 Min
Warm Up With
Tumbling/Gym Or
Games 15 Min
Explosive Med Ball Explosive Med Ball Explosive Med Ball
Throws & Jumps
Throws & Jumps
Throws & Jumps
20 Min
20 Min
20 Min
Strength Training
15-25 min
Strength Training
15-25 min
Strength Training
15-25 min
Medicine Ball
Tempo 15 Min
Medicine Ball
Tempo 15 Min
Medicine Ball
Tempo 15 Min
Cool Down
Cool Down
Cool Down
• Norms are only A guide line, there are no
absolutes.
• One athlete may progress faster than
another.
• They should progress at their own rate
• You can't rush the process.
• They should be able to pass these norms
with proper technique and no pain or undue
stress.
Norms For Ages 8-12 Should Pass
Before Progressing To The Next Level
MED BALL TEMPO:
2-4Lbs BALL 600
THROWS
RUN 20 -30 YARDS
BETWEEN EACH
THROW
3 Sets
Perform Basic
Tumbling/Gymnastic &
Low Level Jumps With
No Joint Problems
Body Weight Circuit
5 Trips Through 6-10
Exercises Body Weight
Circuit
Overhead Squat With Stick
Strength Circuit With 10%15% Of Their Own Body
Weight By Age 11-12
Proper Technique Is
Essential On All Exercises
Managing The Window Of Opportunity
Skill & Physical Preparation Should Be Developed Simultaneously In
Logical Progression Without Undo Psychological And Physiological
Stress Especially In The Early Years 10-15!
Physical Development
Skill
In the off-season don’t
repeat the same trauma
that as the sport
Maturation Process
Development Is Not Always Linear & Will Have Peaks & Valleys
Training Methods For Ages 12-15
Strength
Jump/Plyos Speed
Low Impact Work
General
Conditioning
1. Strength
Circuit
2. Learn Lifting
Technique For
Next level, Once
They Can Do The
Strength Circuit
with 40% of
bodyweight for
Males and 30%
for Females
1. Jump Up
On To Box
2. Jump Up
Stairs
3. Long
Jumps
4. Skip
Bounds
5. Low Hops
In Place
Tempo and
Medicine Ball
Running
Drill
Short
Sprints 1030
Depending
On Their
Technique
& Strength
Levels
Tumbling
Gymnastics
Marshall Arts
Games/Sports
Strength Training Methods Based On Ages 12-15
• Strength Circuit For 12-15 Olds
– Up Right Row
– Muscle Snatch
– Good Morning
– Squat To A Press
– Bent Over Row
– Strength Circuit Norms
• For Males 40% of bodyweight
• For Females 30% of bodyweight
Strength Training Methods Based On Ages 12-15
• When They Can Pass Strength Circuit with 40% of
bodyweight for Males and 30% for Females
• They Can Start With 10% Above The Strength
Circuit And Gradually Increasing Intensity Over
Time, For The Strength Exercises Listed Below
• Warm Up With Strength Circuit
–
–
–
–
–
–
Back Squats 3 Sets Of 6-10 reps
Front Squats (Never More than 4 Reps)
Pressing 3 Sets Of 6-10 reps
RDLS, Single Leg Rdls & Pulls (Never More than 6 Reps)
Lunges Or Single Squats Or Steps Ups 3 Sets Of 4-6
Back Extension Or Reverse Hypers 3x10
• Learn Proper Technique For Explosive Strength
– Power Snatch, Clean, And Push Press
Training Methods For Ages 12-15
• Running/Cardio
– Depending on age and strength level
• Tempo Runs start at 60% up 75% of
maximum speed for given distance
• Speed
– Short Sprints and running drills when strong
enough to maintain proper body position
• Tumbling/Gymnastic
• Marshall Arts
• Games
General Conditioning
• Med Ball throws 300 -600
– Male 4-6 lbs
– Female 3-5 lbs
• Sample Tempo Workouts
Small Tempo
Medium Tempo
Large Tempo
100-100-100
100-100-100
100-100-100
100-100-100-100
100-100-100-100
100-100-100-100
100-100-100
100-100-200-100
100-100-200-100
100-100-100
100-100-200-100
100-100-100
– Recovery 50 yard walk between runs and 150 yard walk
between sets
– Use 50 to 80 Yds for tempo runs with 12 to 14 years olds
Weekly Schedule For Ages 12-13
Monday
Wed
Friday
Warm Up With
Tumbling Or Games Or
Body Weight Circuit
w/Jog 15 Min
Warm Up With
Tumbling Or Games Or
Body Weight Circuit
w/Jog15 Min
Warm Up With
Tumbling Or Games Or
Body Weight Circuit
w/Jog15 Min
Speed Work 20 Min
Explosive Med Ball
Throws & Jumps & 2025 Min
Speed Work 20 Min
Explosive Med Ball
Throws & Jumps 20-25
Min
Strength Training
30-40 min
Medicine Ball Tempo 15
Min
Speed Work 20 Min
Strength Training
30-40 min
Medicine Ball Tempo 15
Min
Explosive Med Ball
Throws & Jumps 20 -25
Min
Strength Training
30-40 min
Medicine Ball Tempo 15
Min
Cool Down
Cool Down
Cool Down
Weekly Schedule For Ages 14-15
Monday
Wed
Friday
Warm Up
Tumbling Or Games Or
Body Weight Circuit
w/Jog10 Min
Warm Up With
Tumbling Or Games Or
Body Weight Circuit
w/Jog10 Min
Warm Up With
Tumbling Or Games Or
Body Weight Circuit
w/Jog10 Min
Speed Work 20 Min
Speed Work 30 Min
Speed Work 20 Min
Explosive Med Ball
Throws & Jumps 20-25 Jumps 15 Min
Min
Strength Training
Strength Training
30-40 min
45-50 min
Medicine Ball Tempo 15
Medicine Ball Tempo 15 Min
Min
Cool Down
Cool Down
Explosive Med Ball
Throws & Jumps 20-25
Min
Strength Training
45-50 min
Medicine Ball Tempo 15
Min
Cool Down
Weekly Schedule For Four Day Program
For Ages 14-15
Monday
Wednesday
Friday
Saturday
Warm Up
Medicine Ball
Tempo 15 Min
Warm Up
Tumbling Or
Games 10 Min
Warm Up Body
Medicine Ball
Tempo 15 Min
Warm Up
Tumbling Or
Games 10 Min
Speed Work 2030 Min
Explosive Med
Ball Throws 15
Min
Speed Work 2030 Min
Explosive Med
Ball Throws 15
Min
Jumps 10-15 Min
Body Weight
Circuit 15 Min
Strength Training
45-50 Min
300-500 Throws
And Small or
Medium Tempo
15 Min
Cool Down
Cool Down
Jumps 10-15 Min
Strength Training
45-50 Min
Cool Down
Strength
Training 45-60
Min
Cool Down
Norms For Ages 12-15 Should Pass
Before Progressing To The Next Level
Med Ball
800 Throws Females
3-5 And Males 4-6
Lbs Ball
Tempo 1000-2000 Yds
OR
Med Ball Tempo
Med Ball 600 Throws
Run 30-50 Yards
Between Each Throw
• Perform Basic Skills
– Continue To Improve
Basic
Tumbling/Gymnastic
– Continue Playing
Various Sports
• High Load Stability (See
Appendix)
• Explosive Propulsion Test
• Rapid A Switch
• Lunge & Lean Test
Norms Age 14-15: Must Pass Before
Progressing To The Next Level
Reverse Hypers 2X20 Maintaining A Neutral Spine
Strength Circuit
Percentage Based On Their Own Body Weight
BB= Barbell DB= Dumbbell
% Total Weight For Both DBs
Females 3 Sets With BB 30%-40% Or DB 25%-35%
Squat And Clean Pull & RDL 80% Of Body Weight x5
Males 3 Sets With BB 40%-50% Or DB 30%-40%
Squat And Clean Pull & RDL Of Body Weight x5
Adaptation Of C Francis’ Speed Continuum & The
Dominate Training Methods To The Specific Distances
0-10 Yds
Strength
Olympic Lift
& Strength
ESM.
Med Ball
Throws
Single
Response
Jumps
Mach Drills
Starts
& Resisted
Sprints
10-30 Transitions, Power
Strength & Speed To Elastic
Power
10-20 Yds Explosive
Weights Smaller Amplitude
Power Jumps w/larger Amplitude
Multiple Jumps: i.e. Repeat Long
Jump & Bounds
Med Ball Throws W/Jps & Sprints
Contrasting Sprints
20-30 Yds Elastic Strength
Jumps With Smaller Amplitude:
i.e. Hurdle & Box Jps
Contrasting Sprints
In-Outs
30 Yds>
Maximum
Speed Elastic
Strength
Quality sprints
Under 7 Sec.
With Maximum
Recovery
Sprints with
5% Of Body
Weight
In-Outs
Jumps: Hurdle
Hops & Boxes
How The Speed Continuum Applies To Sports
0-10
Initial
Acceleration
Strength &
Explosive
Strength
10-30
Transitions, From Explosive
Strength/Starting Strength To
Elastic Strength
Football Linemen, Basketball 4 & 5
and Hockey
Basketball 1Thru 3 and Some 4’s
30>
Absolute
Speed
Elastic
Strength
Adapted From
Charlie Francis
Football RB & LBs DBs, Receivers, Special Teams & Two, Baseball,
Softball, Soccer, and Field Hockey
Dailey Volumes Guidelines Specific To The Distances
0-10 Yds
Strength
Speed
100-200 Yds
Elastic Jump
0-50 contact
Explosive
Jumps
20-40
Ex Med Ball
Throws 20-40
Olympic Lift
15-40 Reps
Strength 40-70
Reps
10-30 Transitions, Explosive
Strength & Speed To Elastic
10-20 Yds Explosive
Speed 150-250
Jumps Elastic 20-60 Contacts
Explosive Multiple Jumps 20-40
Explosive Med Ball Throws 20-40
Olympic Lift 15-40 Reps
Strength 30-60 Reps
20-30 Yds Elastic Strength
Speed 180-300
Jumps Elastic 30-60 Contacts
Explosive Multiple Jumps 20-30
Explosive Med Ball Throws 20-30
Olympic Lift 15-25 Reps
Strength 25-40 Reps
30 Yds>
Maximum
Speed Elastic
Strength
Speed
200-400 Yds
Elastic Jump
30-70 contact
Explosive Multiple
Jumps 0-30
Ex Med Ball Throws
0-30
Olympic Lift 12-20
Reps
Strength 18-30
Reps
Program For Age 16+: 0-20 Priority Strength & Explosive Strength
(See “Speed Continuum” For Training Methods & Daily Volumes Guidelines )
Monday
“0-10 yards”
Warm Up:
Dynamic and
Speed Work
40 Min
Wednesday
“0-20 yards”
Warm Up:
Tumbling/Agility 10
Min
Strength Poor
Jumps 15-20 Min Explosive Med Ball
Explosive Med
Ball Throws
10-15 Min
Olympic Lifts &
Strength Training
50-70 Min
Cool Down
Throws 15 Min
Olympic Lift &
Strength 70 Min
OR
Strength High 0-20
Speed 50 Min
Jumps 20 Min
Olympic Lift &
Strength 45 Min
Cool Down
Friday
“0-10 yards”
Warm Up:
Dynamic and
Speed Work
40 Min
Tues-ThursSat
Warm Up:
Tumbling/Agility
15 Min
Med Ball Throws
Jumps 15- 20 Min
400-800 reps
or
Explosive Med
Medium
Ball Throws
Tempo 20 Min
10-15 Min
Olympic Lifts &
Strength Training
50-70 Min
Cool Down
Cool Down
Greater Strength and Explosive Strength Emphasis
(See “Speed Continuum” For Training Methods & Daily Volumes
Monday
Tuesday
“0-10 yards”
Warm Up:
Warm Up:
Dynamic and Dynamic
Speed Work
10 Min
40 Min
Explosive
Jumps 20 Min.
Med Ball
Throws
Olympic Lifts
15-20 Min
20-30 Min.
Olympic Lifts
Strength
20 Min.
30 Min.
Strength
50-60 Min.
Cool Down
Cool Down
Wednesday
Med Ball
400 reps
Thursday
“0-20 yards”
Friday
Warm Up:
Dynamic and
Speed Work
50 Min
Warm Up:
Dynamic
10 Min
Med Ball
400 reps
Explosive
Med Ball
Throws
15-20 Min
Tempo
1600-2000
yards
30 Min
Tempo
1600-2000 Jumps 20 Min.
yards
30 Min
Olympic Lifts
20-30 Min.
Strength
20-30 Min.
Cool Down
Guidelines)
Cool Down
Saturday
Olympic Lifts
20 Min.
Strength
50-60 Min.
Cool Down
Cool Down
First Two Weeks Transition into 0-20
Priority Strength & Explosive Strength
(See “Speed Continuum” For Training Methods & Daily Volumes Guidelines)
Monday
Wednesday
Friday
“0-20 yards”
“0-10 yards”
“0-20 yards”
Warm Up:
Warm Up:
Dynamic & Speed Dynamic and
Work 50 Min
Speed Work
40 Min
Jumps 15-20 Min
Explosive Med
Ball Throws 15
Olympic Lift &
Min
Strength Training
60 Min
Olympic Lift &
Strength 50-70
Min
Cool Down
Cool Down
Tues-ThursSat
Warm Up:
Warm Up:
Dynamic & Speed Tumbling/Agility
Work 50 Min
15 Min
Jumps 15-20 Min
Olympic Lift &
Strength Training
60 Min
Cool Down
Med Ball Throws
400-800 reps
Medium Tempo
20-30 Min
Or
Medicine Ball
Tempo 20-30
Min
Cool Down
Weeks 3 & 4: Transition into 10-30
Priority Strength & Explosive Strength
(See “Speed Continuum” For Training Methods & Daily Volumes Guidelines)
Monday
Wednesday
“0-20 yards”
“0-30 yards”
Warm Up:
Warm Up:
Dynamic & Speed Dynamic &
Work 50 Min
Speed Work
50 Min
Jumps 15 Min
Explosive Med
Ball Throws
10 Min
Olympic Lift &
Strength Training
60 Min
Cool Down
Friday
“0-20 yards”
Warm Up:
Dynamic & Speed
Work 50 Min
Tues-ThursSat
Warm Up:
Tumbling/Agility
15 Min
Jumps 15 Min
Med Ball
Throws
Jumps 15-25 Min Explosive Med Ball
400-800 reps
Throws
Medium Tempo
10 Min
Olympic Lift &
20-30 Min
Strength 40 Min Olympic Lift &
Or
Strength Training
Cool Down
60 Min
Medicine Ball
Tempo 15 Min
Cool Down
Cool Down
First Two Weeks: Transition into 0-30+
Priority Elastic Strength & Speed
(See “Speed Continuum” For Training Methods & Daily Volumes
Monday
Wednesday
Friday
“0-30 yards”
“0-20 yards”
“0-30 yards”
Warm Up:
Dynamic &
Speed Work
60 Min
Jumps
20-25 Min
Olympic Lifts &
Strength Training
45 Min
Cool Down
Warm Up:
Dynamic &
Speed Work
40 Min
Guidelines)
Tues-ThursSat
Warm Up:
Warm Up:
Dynamic & Speed Tumbling/Agility
Work
15 Min
60 Min
400-800 throws
Explosive Med
Jumps
and Small or
Ball Throws
Medium Tempo
20-25 Min
15 Min
20-30 Min
Olympic Lifts &
Olympic Lifts &
Strength Training Cool Down
Strength Training 45 Min
45 Min
Cool Down
Cool Down
Weeks 3 & 4: Transition into 0-30+
Priority Elastic Strength & Speed
(See “Speed Continuum” For Training Methods & Daily Volumes
Monday
Wednesday
Friday
“0-30 yards”
“0-20 yards”
“0-30+ yards”
Warm Up:
Dynamic and
Speed Work
60 Min
Jumps
20-25 Min
Olympic Lifts &
Strength Training
45 Min
Warm Up: Dynamic Warm Up:
& Speed Work 40
Dynamic and
Min
Speed Work
70 Min
Explosive Med Ball
Throws
Jumps
15 Min
20-25 Min
Olympic Lifts &
Strength Training
45 Min
Cool Down
Cool Down
Guidelines)
Tues-ThursSat
Warm Up:
Tumbling/Agility
15 Min
400-800 throws
and Small or
Medium Tempo
20-30 Min
Olympic Lifts &
Strength Training
Cool Down
30-45 Min
Cool Down
30+ Yards Speed Training & Sports Conditioning Circuit
Priority Elastic Strength & Speed
(See “Speed Continuum” For Training Methods & Daily Volumes
Monday
Wednesday
Friday
“30+ yards”
“0-20 yards”
“0-30+ yards”
Warm Up:
Dynamic and
Speed Work
70 Min
Warm Up: Dynamic &
Speed Work Or
Sports Conditioning
Circuit 40 Min
Jumps
15-25 Min
Explosive Med Ball
Throws
15 Min
Olympic Lifts &
Olympic Lifts &
Strength Training Strength Training
30-45 Min
45 Min
Cool Down
Cool Down
Warm Up:
Dynamic and
Speed Work
70 Min
Jumps
15-25 Min
Guidelines)
Tues-ThursSat
Warm Up:
Tumbling/Agility
15 Min
400-800 throws
and Small or
Medium Tempo
20-30 Min
Olympic Lifts &
Strength Training
Cool Down
30-45 Min
Cool Down
Two Weeks Preseason Sports Conditioning Circuit
Priority Sports Preparedness
(See “Speed Continuum” For Training Methods & Daily Volumes
Monday
Sports Conditioning
Warm Up: Dynamic
& Sports
Conditioning Circuit
40 Min
Wednesday
“0-30+ yards”
Warm Up:
Dynamic and
Speed Work
70 Min
Friday
Tues-ThursSat
Sports Conditioning
Warm Up: Dynamic Warm Up:
& Sports
Tumbling/Agility
Conditioning Circuit 15 Min
40 Min
Explosive Med Ball
Throws
15 Min
Jumps
15-25 Min
Olympic Lifts &
Strength Training
45 Min
Olympic Lifts &
Strength Training Olympic Lifts &
Strength Training
30-45 Min
45 Min
Explosive Med Ball
Throws
15 Min
Cool Down
Cool Down
Guidelines)
Cool Down
400-800 throws
and Small or
Medium Tempo
20-30 Min
Cool Down
In-Season Schedule For Age16+:
Day-1
Day- 2
Med Ball Tempo
10 -15 Min
Med Ball Tempo
10-15 Min
Olympic Lifts
And
Strength Training
30-45 Min
Olympic Lifts
And
Strength Training
30-45 Min
Cool Down
Cool Down
• Before Using These Norms They Must Have A
Sufficient Period Of Training
• At Least One Year Of Intense Training (16
Years Old>. This Doesn't Include The Earlier
Training Preparation Done With Less Intensity
• Many Times These Imbalances Will Balance
Them Self Out Over Time.
• Utilize The Norms On Following Two Slides
To Help Guide The Training Process
• These Norms Will Help You Identify The
Quality That Most Adversely Affects Their
Athletic Ability And Make Adjustments
Necessary To Their Program
Strength
Power
All Forms Of Power Snatch
Squats and Barbell Or Dumbbell
Lunges
Power Clean
Push Press
Push Jerks
Jumps & Plyos
Test
Vertical Jumps
Squat
Counter
Repeat
Step Close
In- Depth
Bench Press Medicine Ball Throws Seated Chest
USA ? Ireland
Throw
Core Work
Medicine Ball Throws Sit Up Throw
Base Line Toss
Rotational Throw
Norms For Female To Achieve By Age 18
With 3 Years Of Training
Strength
Explosive Power
Clean Pull From Below Knee
60%x 3 Of Back Squat
Power Snatch
40%-45% Of Back Sq
Or
1 Arm Dumbbell Power
Snatch
10%-15% Of Back Sq
Power Clean
45%-55% Of Back Sq
Press
1 x 50%-70% Of Body Wt
Vertical Jump
13-18 Inches
Front Squat
100-125% x 1-3 Of Body Wt
Back Squat
125-150% x 1-3 Of Body Wt
Med Ball Throws 2K
Sit Up 16'>
Chest Pass 16'>
Rotational 2
Speed
20 Yds. 3.6<
40 Yds. 5.6<
If Using Front
squat Then add
%15 To Their
Max For
Females
Then you can
use the same %
that are listed for
Power Snatch
and Power
Clean
Norms For Males To Achieve By Age 18
With 3 Year Of Training
Strength
Front Squat
125-160% x 1-3 Of Body Wt
Or
Back Squat
150-200% x 1-3 Of Body Wt
Clean Pull From Below Knee
80%x 3 Of Back Squat
Bench Press-USA
1 x 125%+ Of Body Wt
Ireland – Real Athletes –
Press
90-100% body weight
Explosive Power
Speed
Power Snatch
50%-55% Of Back Sq
Or
1 Arm Dumbbell Power
Snatch
15%-20% Of Back Sq
Power Clean
65%-70% Of Back Sq
20 Yds. <3.2
Vertical Jump
21-26 Inches
Med Ball Throws 4K
Sit Up 17'>
Chest Pass 17'>
Rotational 28'>
40 Yds. <5.0
If Your Using
Front squat
Then add 20%
Their Max For
Males
Then you can
use the same %
that are listed
for Power
Snatch and
Power Clean
Appendix
High Load Test OF Single-Leg Stability And
Proprioception: Comerford M.
• Rapid A Switch Measure Control/Change
Direction
Are Your Athletes Ready To Train & Absorb
Impact? Kinetic Chain Strength & Control
•Explosive Propulsion Test Category 3 (Comerford)
•Athletes who are incapable of doing this limit their
explosive potential because of a weak link in the chain (i.e.
the hip, shoulder, gluts, & cause SI joint problems etc.)
and difficulty controlling extension and rotation.
•This will predispose them to Injuries In Impact Sports and
Jump/Plyometric training because their body will buckle
from the impact and ground contact
Support leg level with the
hip
Lunge & Lean Test
Are Your Athletes Ready To Train? Unilateral Leg Strength
The distance of the step is 4 lengths of the athlete's own foot.
Step into a lunge, back straight & back knee just off the surface
Hinge from hip & keep the back straight, without changing their
body position (purpose of stick) have them shift all their weight
onto their front leg, & lift the rear leg off forming a straight line.
Hold this position for 3 second and then step out.
A good test for sports that the skills are performed this position
i.e. Basketball, Baseball, Football, Hockey, & Tennis
Explanation of Training Cycles
• The wide range of volume is so you can vary the volume from
workout to workout and emphasize different training methods
for the specific workout or individual
• The times can vary for each quality depending the volume
• The volume-repetitions listed for Olympic lifting & strength
training are only those repetitions that have a training
affect, not warm up sets & repetitions. A well prepare 16 old
who went through previous list program should start counting
at 70%
• If they haven’t master the Olympic lift then utilize high volume
of jumping up on to boxes and med ball throws for Explosive
Strength until Olympic lift technique is master.
• Heavier athletes I would do more Med Explosive throws, Med
Ball jumps and lighter athletes would do more jumps
Explanation of Training Cycles
• Your athletes’ may not be able to train 6 days a week but if
the ahtletes’ will do Med Ball & Tempo at least on Tuesday &
Thrusday it help them recover
• To save time you can utilize explosive med ball throws at the
later stages of you warm up or integrate them during you
Olympic lifting & strength training
• In the volume table under 0-10 yards you will see elastic
jumps 0-30 You will also see the same for Explosive Multiple
Jumps Explosive Med Ball Throws .
• When the range starts with zero mean this quality isn’t a
dominate quantity for the particular sprint distance. This give
you option to using that time for additional training for another
quality or shorting the workout
Further Information
For Further Info.
Regarding Training &
for availability consulting
contact
Al Vermeil
(from his glory days)
E-Mail:
a60vermeil@sisna.com
Reference
• SPORTS MEDICINE
• I have met with all the following people personally to discuss the various
sports medicine topics, and they have contributed to my knowledge and
understanding of all the aspects of developing an athlete.
George Aaron R.P.T., Mark Archambault R.P.T., Bob Baker R.P.T.,
Julie Bruns R.P.T., Paul Chek N.M.T., John Christen R.P.T., Mark
Comerford R.P.T., Jeff Coverly R.P.T., Gene Coleman A.T.C.,
Don Chu Ph.D., A.T.C., R.P.T. & C.S.C.S., Pete Emerson R.P.T.,
Mary Evans R.P.T. Bud Ferrante R.P.T. O.C.S., Paul Hodges R.P.T,
Paul Kirwan, R.P.T, Frank Lagattuta, Diane Lee R.P.T.,
Greg E. Lutz, M.D., John Mederios R.P.T., Don Miller R.P.T. &
C.S.C.S., Michele Montgomery N.M.T., Stuart McGill Ph.D,
Doug Nelson N.M.T., Mike Palmeri R.P.T., Robert Panariello R.P.T.,
A.T.C., C.S.C.S., Dan Regan A.T.C., Michael Shacklock, MAppSc,
DipPhysio, Robert Shadel M.D., Robert Schaefer A.T.C., Kevin Sims.
R.P.T. Richard Steadman M.D., Becky Schultz R.P.T., Michael Stuart
M.D., and Dan Wathen, A.T.C. & C.S.C.S.,
Reference
• STRENGTH TRAINING:
• Dragomir Cioroslan, Olympic Medalist 1984, and Untied State Olympic
Lifting Coach 1991-204, Bud Charniga, Geo Dunn, Oleg Danilov,
C.S.C.S., Frank Eksten, C.S.C.S., Mike Gattone, Coach Of Weight Lifter
Tara Nota Gold Medalist 2000 Olympic C.S.C.S., Galen Hatch, C.S.C.S.,
Bob Hise Sr., Steve Javorek, C.S.C.S., Russ Knipp, Al Miller, C.S.C.S.,
Carl Miller, Olympic Lifting Coach 1980, Angel Spassov, Jim Schmitz,
Olympic Lifting Coach, Dick Smith, Olympic Lifting Coach , Lee Shorter,
Meg Stone Richie C.S.C.S., Yuri Vardanyan, 7 Time World Olympic
Lifting Champion, Craig White, C.S.C.S., and Wayne Wilson, Participant
in Olympic Game as a Weighting and Strenght Coach of 2004 Canadian
Olympic Gold Medalist Wrestler
• JUMP/PLYOMETRIC AND SPEED TRAINING
• Carmelo Bosco Ph.D., Frank Costello, Don Chu Ph.D., A.T.C., R.P.T. &
C.S.C.S, Charlie Francis, Derek Hansen, Jimmy Pedemonte, Remi
Korchemny, Victor Lopez, Ralph Mann PhD. Gene Noonan, Loren
Seagrave, Pat Reid, Ben Tabachnik, and Carlo Vitori
• SPORTS SCIENTIST
• Carmelo Bosco Ph.D., Andrew Fry Ph.D., John Garhammer Ph.D., Liam
Hennessey, Keijo Hakkinen Ph.D., Gary Hunter Ph. D., William J.
Kraemer, Ph.D. Robert Newton Ph D., Mel Siff Ph.D., Mike Stone Ph.D.,
Tihanyi Jozef Ph.D., Yuri Verkhoshansky Ph.D., Valdimar Zatsorsky Ph.D.
Reference
• C. Bosco , P.V. Komi, E Bosco, C. Nicol, G. Pulvirenti, and I
Caruso. Influence of Training On mechanical And Biochemical
Profiles Of Athlete's Muscle. Coaching And Sports Science
Journal 1994
• Bourne, Gary. “Specificity of Horizontal Jumping Performance".
Modern Coach And Athlete Journal Volume 32 Number 4 1994
Page 3-6.
• Cerulli, G., Benoit, O., Caraffa, A., and Ponteggia, E.
“Proprioceptive Training and Prevention of Anterior Cruciate
Ligament Injuries in Soccer.” Journal of Orthopaedic and Sports
Physical Therapy. 31(11), 655-660, 2001
• Zatsiorsky, V.M., Science and Practice of Strength Training,
Publisher Human kinetics 1995 page 63,112 & 113
Reference
Seminars and Classes
Instructor: Mark Comerford, MCSP, Bphty, MAPA
• Lumbar Local: Dynamic retraining of the deep intrinsic muscles in the local stability
system for the lumbar spine and trunk
• Sacro-iliac Joint: Dynamic Stability & Muscle Balance
• Lumbar Global: Prescriptive Exercise for Mechanical Low Back Pain
• Core Stability Dynamic Stability Training for Peak Performance
• Shoulder Girdle: Dynamic Stability & Muscle Balance
• Lower Extremity: Dynamic Stability & Muscle Balance
• The Performance Matrix for Movement Screening and Risk Analysis
• Mechanical Stability Dysfunction of the Hip and Lower Limb
Instructor: Paul Hodges, PhD, Bphty (Hons)
• Segmental Spinal Stabilization
Instructor: Michael Shacklock, MAppSc, DipPhysio
• Neural Mobilization: Lower Quarter
Instructor: Pete Emerson, PT, MMTC
• Muscle Energy Technique of the Lumbar-Pelvis-Sacrum Level-1
• Muscle Energy Technique of the Lumbar-Pelvis-Sacrum Level-2
•
Beside these high level classes, I have spent many hours with these instructors’
individual for additional information
• Hurling
– Tennis, Handball Squash, & Hockey
• Gaelic Football
• Hockey, Soccer, and Basketball
• Rugby
• Car Pushes, Wrestling, Hockey, Soccer, and
Basketball
Compatible Sports
• Hurling
– Tennis, Handball Squash, and Hockey
• Gaelic Football
– Hockey, Soccer, and Basketball
• Rugby
– Car Pushes, Wrestling, Hockey, Soccer, and
Basketball
Contrast Training For Increasing General Power
• Contrast Training works well with the less explosive
athlete if done after good base of Strength trainingbecause it jump starts their CNS which creates a
better neurological response to the training stimulates
– You can sequence the use of intensity several way
• Starting with the a set heavy then a set light exercises or alternating
between heavy to light with in the same set this gives the athlete the
feeling of being explosive
– Explosive Med throws alternating 2-3 with heavy ball and 23 with to lighter ball is good effective way to help increase
power or Power cleans 1 50K 1 with 60 & 1 at 70K all with
in a set or a set of 2 at 50k, 2at 60k & 70K
– When trying to improve any kind of power keep the
repetition low per set and allow rest so the CSN
doesn't not become fatigued
Increasing General Power
• Complex training the more elastic athlete benefits
more because they have the elastic qualities, so the
jumps have more positive influence on the training
stimulates.
• Jumps (Elastic Reactive Strength) Example
– ¼ squat jump WITH MED BALL OR WEIGHT BELT x5
followed by 5 vertical jumps or 5 hurdle jumps
• Speed Example
– Squat x 5, 3 standing long jumps and 2 sprints 20 Yds
– 3-4 explosive med throws or jumps, and 2 sprints 20 Yds
– Rest between exercise 3 min & 5 minutes between sets
• Before using complex training they must have a good
training base & be technically proficient in all
exercises. It should not be use with novice athletes’
Recovery From High Neurological
Training: Strength, Jumps/Plyos And
Sprint Training
• Tempo Runs 75% Or Less Of Max Speed For
100 Or 200 Meters To Recover From The
Neurological Work: Strength, Jumps/Plyos
And Sprint Training
• It Develop The General Fitness Or Work
Capacity
• Never Run At 75% To 95% It Is Too Fast To
Recover From And Too Slow For Speed
Work C. Francis