Robert dos Remedios, MA, CSCS, SCCC
Director of Speed, Strength & Conditioning
College of the Canyons, Santa Clarita, CA
www.coachdos.com
• Joe Dowdell and his PEAK Staff!
• All my mentors, friends, and influences in this
biz…..too many to list
• My wife Francine and my daughter Annabella
(you’ll meet her later…)
• All of you for being here and feeling that
listening to me might be a worthwhile
experience!
•
Former D1 Football athlete @ University of California,
Berkeley
• MA in Kinesiology from California State University,
Northridge
• CSCS Since 1990
• CSCCa certified strength coach
• NSCA Collegiate S&C coach of the year in 2006
• Head S&C coach at College of the Canyons, CA since 1998
• Men’s Health Power Training (Rodale Books) & Cardio
Strength Training (Rodale Books)
• Coachdos.com Premium site started in 2010
Build Better Athletes…..
• Build better PEOPLE!
• There is a BIGGER picture than getting Bigger, Stronger,
Faster….getting a scholarship etc. MUCH BIGGER PICTURE
•
“Coaches Elevate” – Brian Grasso-
“Needs Analysis”
• Checklist : Strength, Power, Sport-speed, reactivity, lean
body mass, fat loss, energy system training
• Injury Preventon? As opposed to injury promotion??
• Functional Training? As opposed to DYSFUNCTIONAL
Training??
•
• Nope….but you sure as heck better know the sport
demands!
• Mobility/ Activation – Foam roll, TGU’s
• Complex warm-up – Bar Complex
• Olympic Lift variation – Clean/Snatch variation, Explosives
• Strength Training – Full-body, push/pull
• Core – Rotational/anti, stabilization, dynamic
• Finisher – anaerobic circuits, specific running
• Stretch – Band self-stretch
• The Foundation…Bedrock of your training programs
• Don’t confuse this with your training techniques and tools
WORK CAPACITY….BUILD BULLET PROOF
ATHLETES!
• If you haven’t used a specific tool in your toolbox during
your last couple of training cycles, throw it out.
• Don’t be a DABBLER!
•
•
•
•
•
Olympic lifting guy ???
Kettlebell guy ???
TRX guy ???
Sandbag guy ???
_________ (insert tool of your choice) guy ???
YES!
As stolen from Alwyn Cosgrove…..He just says shit better than me. Sigh
1. Body weight before external resistance
2. Train to the 5th Power
This is a concept I learned from Juan Carlos Santana – basically it refers to the following.
a) Train in a standing position, GROUND BASED
b) Train with free weights (destabilized).
c) Use Multiple Joints (the kinetic CHAIN is natural
d) Train with explosiveness
e) Train functionally - train movements not muscle groups.
3. Train unilaterally and multi-planar
4. Use all primary methods to develop strength
5. Variation
6. Avoid mimicking skills
7. Train with Balance
•Balance between motor qualities
•Balance between movement patterns (e.g. horizontal push-pull)
8. Focus on Rate of Force Development.
9. Train the antagonists
Think about it – how fast would you drive your car if you knew your brakes were not
working at their best?
10. Use Undulating Periodization
Sample Training Program
Day
Monday
Exercise
Sets
Reps
Notes
Full Squats
5
Do 4 progressively heavier sets of 5,
5with the 5th set being your 5RM.
Deadlifts
5
5(Do the same as above.)
Bench Press
5
5(Do the same as above.)
Incline DB Press
2
Light Squats or
Lunges
4
Good Mornings
3
12-20
Wednesday
Shoulder Press
or Dips
5 or 4
Pullups
8Each leg.
8-12
If doing dips, go until you get 12 each
time. Then add weight.
5 or Max
4Max
Friday
Warm-up to 3 reps with 5 more lbs
than you used on Monday. On the
following Monday use this weight for
8-12your 5th set.
Full Squats
5
Bent-Over Row
5
5
Incline Bench
Press
5
5
Triceps
Extensions
2
12-20
Weekly:
• Knee Dom = 18
• Hip Dom = 5
• Upper Push = 19
• Upper Pull = 5
• Bilateral = 44
• Unilateral = 0
Day 1)
Power-cleans – 5 sets of 5
Squats – 5 sets of 8
Stiff leg deadlifts – 3 sets of 8
Standing calf raises – 4 sets of 12
Day 2)
Power snatches – 5 sets of 3
Push presses – 5 sets of 5
Flat bench presses – 5 sets of 8
Dips – 3 sets with bodyweight
Day 3)
High-pulls – 4 sets of 5
Front squats – 4 sets of 5
Pull-ups – 4 sets with bodyweight
Barbell curls – 5 sets of 8
Weekly:
• Knee Dom = 9
• Hip Dom = 3
• Upper Push = 13
• Upper Pull = 4
• Bilateral = 43
• Unilateral = 0
*single joint = 9
mon
tues
wed
thurs fri
Weekly:
Dot Drill/AgilityDot Drill/AgilityDot Drill/AgilityDot Drill/AgilityDot Drill/Agility
• Forget about it…
Box Squat
or Squat
Variation(1)
Sprint Work
Power Clean
Towel Bench
or Bench
Variation(2)
Plyometrics(4) Dead Lift(5)
Sprint Work
Parallel Squat
Plyometrics
Bench Press
Auxiliary Lifts Flexibility
Auxiliary Lifts Flexibility
Auxiliary Lifts
Flexibility(3)
Flexibility
Flexibility
Technique
Technique
Actual Rugby training Intro quotes, written by a D1 S&C coach….
•At a minimum, the following exercises should be performed. The emphasis is on
upper body strength since all of the running involved will work the lower body a lot.
Still, some strength and flexibility training of the lower body should be included.
•Choose a weight with which you can perform at least 8 reps and no more than 12. If
you cannot do 8, go on to the next exercise and remember to pick a lower weight next
time. If you can lift more than 12, move on and next time pick a higher weight. All lifts
are done to a count of TWO TO LIFT, a count of FOUR TO LOWER. The goal is to reach
"momentary muscular failure," that is that you cannot lift any more weight without
resting. Move immediately to the next exercise. YOU NEED ONLY TO PERFORM ONE
SET PER TRAINING PERIOD.
•As a general rule, the Offseason is the only time you will see significant strength
gains. In the Preseason and Inseason periods there are too many other activities going
on and too many nagging little injuries for you to concentrate on strength. Encourage
your players to continue weight training in the Offseason and you will see a stronger,
fitter team come next season.
• Linear vs. Undulating Periodization….
My evolution…
• Linear 1989-2004*
• 2005-present…..“Alternating linear” Periodization
*2004 won JC National Championship in football…only team to ever
go 14-0 in JC history.
SO WHY CHANGE?!?!
Date
Description
Lifting Program
Weeks
Sept. 1, 2004 Game week #1
Begin In-Season Complex training
5
Oct. 6, 2004 Bye Week
"Change-up" - no complexing
1
Oct. 13, 2004 Game week #6
Back on Complex training program
4
Nov. 10, 2004Game week #10
"Change-up" - no complexing
Bowl Game, 1st round
Nov. 17, 2004 playoffs
Back on Complex training program
1
State/National
Dec. 8, 2004 Championship
1-4
MONDAY
TUESDAY
WEDNESDAY
BACK SQUAT 6-5-4 +
BENCH PRESS 6-5-4
POWER CLEAN 3-2-2-2
BOX JUMP X 5
M.B. DROP X 8
M.B. SCOOP X 5
POWER SNATCH 4 X 3 +
B.N. SPLIT JERKS 4 X 4
REVERSE LUNGE 6-5-4
TUCK JUMP X 4
LATERAL LADDER X 2
M.B. THROW W/
PARTNER
SPLIT BOX JUMP X 8
GLUTE-HAM RAISE 3 X 8-10
4 x 10 (1 leg)
PULL-UPS 3 X 5
4 X 10
DB SHOULDER CIRCUIT
MB PULLOVERS X 5
4 WAY NECK X 5 +
OR
4 WAY NECK X 5 +
4 WAY NECK BULLET 10
SEC.
GOOD MORNINGS 3 X 8
M.B. OVR. SHOULDER W/
PTNR
4 WAY NECK BULLET 10 SEC. PLATE CIRCUIT 3 SETS
Al Vermeil: “Dos do you think you may have over-trained
your football players using this training system?”
Dos: “what do you mean? We won every single
game…threw 2 shutouts in the playoffs! Pfffft…”
……then the 2nd guessing started.
COC 12-week Alternating Linear Cycle
(sets x reps)
Weeks
Oly/Explosive
Compounds
1-3
3-4 x 5
3-4 x 10
4-6
4-3-2 (1)
3-4 x 5
7-9
3-4 x 4
3-4 x 8
10-12
3-2-1 (1)
4-3-2 (1)
•In the shitty programs…
•In non-real world programs (internet)…
•In OLD programs (non-conforming conformists)…
• Average 15-20 sets per session
• Typical sessions run 35-50 min depending on size of group
• Intensity is HIGH
• NO SLOW CONCENTRICS!
• Tempo is FAST
• Focus is MANDATORY
Modified Full-Body Lift
Pre workout
Foam Roll
TGU's
Bar complex
Workout
Oly/Explosive
Knee Dom
Hip Dom
Upper Push
Upper Pull
Core
Core Dynamic
Day 1
Hang Clean
Front Squat
DB 1-leg RDL
Push press
TRX Partner row
Slide Saw
1/2 TGU
Day 2
DB H. Snatch
Step-up
TRX SHELC
Db 1-arm BP
Chins
TRX press-out
MB swings
Day 3?
CST
Oly lifts
Prehab
Core
Push-Pull lift
Pre workout
Foam Roll
TGU's
Bar complex
Workout
Oly/Explosive
Knee/Hip Dom
Horiz push/pull
Day 1
Power Clean
GHR
DB plank Row
Day 2
CG Hang Snatch
F.Squat
DB incline
Day 3
Split H.Clean
Explosive GM
TRX Hinge Row
Day 4
Snatch Pull
Drop Lunge
Bench press
Vertical push/pull
Wide Pullup
Push Jerk
Chins
DB push-press
Core
Core Dynamic
Landmine
Slam Ball
Ab wheel
TRX pike-saw
Band press combo
1/2 TGU
Slide Saw
Spiderman PU
Other
Finisher
ladders/speed
Med ball explosives
Stadium work
• Men’s
basketball “Combo” Full body
• Football Push
• Football Pull
• Baseball Modified Full-Body
• Volleyball Modified Full-Body (low volume)
• Golf Full-Body
• Volleyball “Finisher”
•Coachdos.com 1-year review!
•What? Training Questions
•When? Right after our Seminar!
•Where?Any nearby NYC Bar
•Cost$? 1 Beer gets you
unlimited questions for the
duration of that beer
(approximately 2 ½ -3 minutes)