Simplified Progressive Strength Training For Sports Success
Contents
Contents
Contents....................................................................................................................  3
Figures.......................................................................................................................  8
1 OVERVIEW.............................................................................11
Why did I write this?..............................................................................................  11
The Benefits.............................................................................................................  11
Summary...................................................................................................................  12
2 ABOUT ME.............................................................................13
Words of Wisdom..................................................................................................  13
Marine Corps...........................................................................................................  13
Injury & Same Old…...............................................................................................  13
There Is Hope.........................................................................................................  14
Change In Plan.......................................................................................................  14
Football Again........................................................................................................  15
Olympic Weightlifting............................................................................................  15
2004 Olympic Trials.................................................................................................  15
The Life and Times of Robert McAdams............................................................  16
My Team Results....................................................................................................  16
3 SPORT SUCCESS..................................................................18
Athletes & Egos....................................................................................................  18
Real Research.........................................................................................................  19
Benefits in Football................................................................................................  19
Importance of Power..............................................................................................  19
4 THE WHY’S OF WEIGHT TRAINING.....................................21
What Are the Benefits?.........................................................................................  21
Physics of Strength................................................................................................  21
Physics of Power...................................................................................................  22
Big Secret................................................................................................................  23
Strength Coaches...................................................................................................  23
Physics of Olympic Lifting Mastery...................................................................  24
The Why, Answered.............................................................................................  25
Force-Velocity Curve.............................................................................................  26
Speed & Strength Effects On F/V Curve............................................................  26
5 PHYSIOLOGY.........................................................................29
Physiology.............................................................................................................  29
Training for Power................................................................................................  30
6 BASICS OF TEACHING.........................................................31
13 SUPPORT POSITIONS.........................................................60
Overview..................................................................................................................  60
Front Squat
...............................................................................................................  60
Overhead Squat
.......................................................................................................  61
14 HANG-SLOW........................................................................63
Overview..................................................................................................................  63
Clean Explosion
.......................................................................................................  63
Explosion to Hang-Slow—PC/FSQ
......................................................................  64
Snatch Explosion
....................................................................................................  65
Explosion to Hang-Slow—PS/OHSQ
...................................................................  67
Hang Slow & Support Progression—Check
......................................................  68
Conclusion
...............................................................................................................  68
15 HANG-FAST..........................................................................69
Overview..................................................................................................................  69
Changing Cues
........................................................................................................  69
Shifting Gears From “Slow” to “Fast”
.................................................................  69
Jump-Unders
...........................................................................................................  70
Hang-Fast Clean
.....................................................................................................  70
Hang-Fast Snatch
...................................................................................................  71
Conclusion
..............................................................................................................  73
16 LIFTS TO THE GROUND......................................................74
Overview.................................................................................................................  74
Romanian Deadlift
.................................................................................................  74
Clean To Knee
........................................................................................................  76
Snatch to Knee
........................................................................................................  77
Moving To Ground
.................................................................................................  78
Clean To Ground
.....................................................................................................  78
Snatch To Ground
...................................................................................................  79
Conclusion
................................................................................................................  80
17 TEACHING FULL LIFTS........................................................81
Overview....................................................................................................................  81
Clean/Snatch From The Ground
.............................................................................  81
Refining Full Lifts
.....................................................................................................  82
Conclusion
................................................................................................................  83
18 20’S WORKOUT & VARIATIONS.........................................84
Review.......................................................................................................................  84
Overview/Reasoning
..............................................................................................  84
The 20’s Workout
...................................................................................................  84
Basics.......................................................................................................................  31
Changing It Up…
....................................................................................................  31
7 YOUR WEIGHT ROOM NEEDS.............................................33
Overview.................................................................................................................  33
Platform Reasoning
................................................................................................  33
Organization
...........................................................................................................  33
Building Platforms
.................................................................................................  33
Other Supplies
.......................................................................................................  34
8 5X5 STRENGTH TRAINING..................................................36
Overview.................................................................................................................  36
5x5 Progression
.....................................................................................................  36
Strength/Power 5x5
...............................................................................................  37
Origin of the 5x5 Strength Program
....................................................................  38
9 5X5 WORKOUT.....................................................................39
Overview.................................................................................................................  39
5x5 Specifics
...........................................................................................................  39
Walking Through The M/W/F 5x5 Workout
....................................................  40
First 5x5 Workouts
................................................................................................  41
HVY/PWR/EZ Chart
..............................................................................................  42
Kids’ Weight Charts
.............................................................................................  42
10 5X5 WORKOUT EXERCISES.............................................47
Overview................................................................................................................  47
The Squat
...............................................................................................................  47
Bench/Row
............................................................................................................  49
Agility , Footwork, & Quickness Training
.......................................................  50
Conclusion
............................................................................................................  52
11 OLYMPIC WEIGHTLIFTING................................................53
Why, Again…........................................................................................................  53
Best Kept Secret
....................................................................................................  53
Hurry Up!! Let’s Go!!
...........................................................................................  54
See, They Know What They’re Doing…
..........................................................  54
Hurry Up!! Let’s Go!! 2
.........................................................................................  55
Just Admit It
...........................................................................................................  56
Why Stray From the Beaten Path?
.....................................................................  56
12 BEGIN UNDERSTANDING TECHNIQUE............................57
The Main Issue.....................................................................................................  57
Visual Aids
............................................................................................................  58
Performing Full Lifts
.............................................................................................  58
The Variations......................................................................................................  84
Perfect 20’s
...........................................................................................................  84
Work-Up 20’s
......................................................................................................  85
Max 20’s
...............................................................................................................  86
Caution…
..............................................................................................................  86
Power 20’s
.............................................................................................................  87
Scheduling
............................................................................................................  87
19 MISCELLANEOUS.............................................................88
Overview...............................................................................................................  88
Power/Medium Days
...........................................................................................  88
Workup & Testing
..............................................................................................  88
Lower-Level Olympic Lift Integration
..............................................................  90
No-Test Assessment
..........................................................................................  91
How I Made It
......................................................................................................  91
Chart Key
.............................................................................................................  92
Common Sense
.....................................................................................................  92
Player Identification
............................................................................................  92
Index Ratings
.......................................................................................................  92
Scheme Reasoning
...............................................................................................  93
19 TEACHING PROGRESSION...............................................96
Overview.................................................................................................................  96
Phase 1 Basics
.......................................................................................................  96
Phase 2 Hang Slow
...............................................................................................  96
Phase 3 Hang Fast
................................................................................................  96
Phase 4 Knee Lifts
................................................................................................  97
Phase 5 Ground Lifts
............................................................................................  97
Phase 6 Full Lifts
..................................................................................................  97
Phase 7 Polish
.......................................................................................................  98
Phase 8 Strengthen
..............................................................................................  98
Conclusion
............................................................................................................  98
20 FULL OLYMPIC LIFT IMAGES..........................................99
Full Snatch Images...............................................................................................  99
Full Clean Images
................................................................................................  100
21 TROUBLE-SHOOTING THE OLYMPIC LIFTS...................101
Problem Solving Steps........................................................................................  101
The Clean
..............................................................................................................  101
The Snatch
...........................................................................................................  102
Technique Days
...................................................................................................  103
22 VARIATIONS IN TRAINING...............................................103



Overview..............................................................................................................  103
Muscle Gaining...................................................................................................  104
20-Rep Squat.......................................................................................................  104
Fatigue 4x12.........................................................................................................  104
Strip Sets..............................................................................................................  104
Volume 10x10........................................................................................................  105
Diet & Nutrition...................................................................................................  105
Conclusion...........................................................................................................  105
23 SCHEDULE OF TRAINING...............................................106
Overview..............................................................................................................  106
Off-Season Training...........................................................................................  106
Summer Training.................................................................................................  108
In-Season Training.............................................................................................  109
24 TRAINING MANAGEMENT..............................................110
Basic Management.............................................................................................  110
Discipline.............................................................................................................  111
Motivation..........................................................................................................  112
Accountability....................................................................................................  113
Summary..............................................................................................................  113
25 MOTIVATED & ACCOUNTABLE......................................114
Kids Needs To Hear It.......................................................................................  114
Enforcement........................................................................................................  114
Can Only Do So Much......................................................................................  115
Competition........................................................................................................  115
Genuine Caring...................................................................................................  116
27 CONCLUSION..................................................................116
28 BIBLIOGRAPHY..............................................................117
Books...................................................................................................................  117
Videos/DVD’s.....................................................................................................  117
Personal Correspondence.................................................................................  117
29 INDEX...............................................................................118