Coach's Guide To Sports Specific Strength Training
Contents
Contents
Contents........................................................................................................................  3
Figures...........................................................................................................................  8
1 OVERVIEW................................................................................10
Why did I write this?..................................................................................................  10
Who can benefit?........................................................................................................  10
Summary.......................................................................................................................  10
2 MY STORY.................................................................................11
As a Young Pup...........................................................................................................  11
Jarhead..........................................................................................................................  12
Pre-Kuwait Float..........................................................................................................  12
Post-Kuwait Float.......................................................................................................  12
1st Marine Bulldogs...................................................................................................  13
Rehab and Retrain......................................................................................................  13
Civilian Life..................................................................................................................  13
Weightlifting...............................................................................................................  14
Football Again............................................................................................................  15
“Dance With Who Brung Ya”..................................................................................  15
2004 Olympic Trials.....................................................................................................  16
The Life and Times of Robert McAdams................................................................  16
3 SPORT SUCCESS.....................................................................17
False Prophets.............................................................................................................  17
What does the Research Say?..................................................................................  18
Football........................................................................................................................  18
Why is Power Important?..........................................................................................  19
4 BASICS......................................................................................20
Major Exercises...........................................................................................................  20
Other Exercises............................................................................................................  21
Group Abs....................................................................................................................  22
Method to the Madness—Review...........................................................................  22
Weight Training Uses................................................................................................  23
One Last Note..............................................................................................................  23
5 HOW THE BODY ADAPT............................................................24
General Adaptation Syndrome..................................................................................  24
6 GAINING WEIGHT.....................................................................26
Bodybuilding...............................................................................................................  26
Different Ideologies....................................................................................................  26
Physiology..................................................................................................................  26
Give & Take
..................................................................................................................  27
7 VOLUME..................................................................................28
My Training Log......................................................................................................  28
German Volume Training.........................................................................................  28
8 VOLUME & FATIGUE..............................................................29
Repetition/Rest.........................................................................................................  29
Considerations..........................................................................................................  29
Volume/Fatigue.........................................................................................................  30
Looks Good on Paper...............................................................................................  31
The Problem...............................................................................................................  31
Extreme Fatigue Training—Strip Sets....................................................................  32
9 FULL BODY GROWTH..............................................................33
20 Rep Breathing Squats..........................................................................................  33
Full Body Growth......................................................................................................  34
Fatigue Spectrum.......................................................................................................  35
10 INTENSITY PROGRESSION...................................................36
5 Sets of 5 Reps (5x5)................................................................................................  36
Diving Deeper Into It................................................................................................  36
Last Notes...................................................................................................................  37
Review—Weight Gain Training..............................................................................  38
Staleness.....................................................................................................................  38
11 DIET & REST..........................................................................39
Eat, Sleep, Lift............................................................................................................  39
Recovery.....................................................................................................................  39
All Stress Is Cumulative...........................................................................................  39
Recovery Methods...................................................................................................  39
Eat More Food!.........................................................................................................  40
Out of School.............................................................................................................  41
“Get Big” Drink..........................................................................................................  41
Problems.....................................................................................................................  42
Weight Loss?............................................................................................................  43
Over Training.............................................................................................................  43
“I Just Can’t Gain Weight because….”.................................................................  43
12 SUPPLEMENTS YOU NEED..................................................44
Supplements are Last in Line..................................................................................  44
Natural Process.........................................................................................................  44
Gaining Weight.........................................................................................................  44
13 STRENGTH & POWER...........................................................46
Why Train It?..............................................................................................................  46
Strength.......................................................................................................................  47
Power............................................................................................................................  47
Why Don’t They Do It?............................................................................................  48
14 TRAINING STRENGTH & POWER.........................................49
5x5 Progression...........................................................................................................  49
Strength/Power 5x5.....................................................................................................  49
Bulgarian Approach...................................................................................................  51
Power Emphasis..........................................................................................................  52
Training for Power......................................................................................................  53
The Why’s to Strength & Power.............................................................................  54
15 COMBINATION TRAINING METHODS..................................55
Mix & Match................................................................................................................  55
“High Set” Program.....................................................................................................  55
Intensity Progression Twist to the “High Set” Program.......................................  56
Fatigue Spectrum Twist to the “High Set” Program..............................................  56
The Ultimate Combination Workout........................................................................  56
16 OLYMPIC WEIGHTLIFTING...................................................58
What is the Thought Process?.................................................................................  58
Want to….....................................................................................................................  58
Why Should You “Want-To”?.................................................................................  60
17 TEACHING TECHNIQUE...........................................................61
The Dreaded Issue......................................................................................................  61
Getting a visual............................................................................................................  61
Fundamentals...............................................................................................................  61
18 THE CLEAN.............................................................................62
Starting Position..........................................................................................................  62
Receiving Position......................................................................................................  63
Jump Shrug to Hang Lift Progression......................................................................  63
Hang to Full Lift Progression....................................................................................  64
19 THE SNATCH...........................................................................67
Starting Position..........................................................................................................  67
Receiving Position—Hang Snatch...........................................................................  68
Jump Shrug to Hang Snatch Progression...............................................................  68
Hang Snatch to Full Snatch Progression................................................................  69
20 THE JERK...............................................................................72
Training All the Lifts…..............................................................................................  72
Variations of Jerk........................................................................................................  72
Dip & Drive Phase....................................................................................................  73
Support Phase...........................................................................................................  73
21 STICK FIGURE THEATER.....................................................76
Full Olympic Lifts......................................................................................................  76
22 OLYMPIC WEIGHTLIFTING SUPPLIES................................78
Platform Reasoning...................................................................................................  78
Organization...............................................................................................................  78
Building Platforms.....................................................................................................  78
Other Supplies...........................................................................................................  78
23 TEACHING PROGRESSION...................................................80
Where to Start...........................................................................................................  80
Hang Clean.................................................................................................................  81
Clean Progression & Hang Snatch.........................................................................  82
Snatch Progression & Jerk Progression................................................................  83
24 TROUBLE-SHOOTING............................................................85
Problem Solving Steps.............................................................................................  85
The Clean...................................................................................................................  85
The Snatch.................................................................................................................  86
The Jerk......................................................................................................................  87
Technique Days........................................................................................................  87
25 TRAINING MANAGEMENT...................................................88
Basic Management...................................................................................................  88
Discipline...................................................................................................................  89
Motivation.................................................................................................................  89
Accountability..........................................................................................................  90
Summary.....................................................................................................................  91
26 THE PLAN..............................................................................92
Starting Out—Long List Of Things.......................................................................  92
Moving On................................................................................................................  92
Merry Christmas.......................................................................................................  92
Pre-Spring Break Off-Season Training..................................................................  93
Post-Spring Break Off-Season Training.................................................................  95
The Summer................................................................................................................  95
Pre-Season Training.................................................................................................  96
District Preparation...................................................................................................  96
District & Playoff Training......................................................................................  96
Long Term Training..................................................................................................  97



27 SPECIAL CONSIDERATIONS................................................98
Big Boys & Endurance..............................................................................................  98
Big Boy Diet................................................................................................................  99
Big Boy Workout.......................................................................................................  99
Big Boy Running......................................................................................................  100
Speed Training..........................................................................................................  101
28 EXPECTATIONS & ACCOUNTABILITY................................102
What Every Kid Needs To Hear............................................................................  102
Even Good Kids Won’t Keep Track.....................................................................  102
Can Only Do So Much............................................................................................  102
Competition...............................................................................................................  103
Genuine Caring.........................................................................................................  103
Conclusion................................................................................................................  104
29 BIBLIOGRAPHY....................................................................105
Books.........................................................................................................................  105
Videos/DVD’s...........................................................................................................  105
Personal Correspondence.......................................................................................  105
30 INDEX....................................................................................106