Hello Friends,
If you care about building a successful program, then you must have a long-term developmental plan in place.
See, a lot of coaches & players get it wrong.
They see what the latest trend is on social media & try to apply it to their training.
You will struggle to maximize performance when following this strategy.
That's where the following chart comes into play:
Al Vermeil's Hierarchy Of Athletic Development
Al Vermeil is one of the greatest minds in sports performance training & has a huge impact on my coaching career.
If you are struggling to figure out how to develop yourself or your athletes long-term, this is a great place to start in structuring your program.
I have used a very similar outline to build high-level athletes at the high school, collegiate & professional levels for the last 14+ years.
Let's take a look below:
Evaluation & Testing
Testing is at the foundation of any high-functioning program.
Perform testing before the beginning of any program to:
1) Determine training needs
2) Track progress over time
Some of my favorites:
1) 30m Sprint (speed)
2) Vertical (power)
3) Braking (decel)
4) RSI (repeat power)
1 RM testing is the easiest way to assess strength.
WORK CAPACITY
The first step of training any athlete is setting the foundation.
To me, this means:
Movement efficiency & becoming more resilient to load
We are going to get really good at foundational movements in the weight room:
- Clean
- Snatch
- Squat
- Push
- Pull
- RDL
For sprints:
- Build a base of acceleration
- Learn proper mechanics at top speed
For jumps:
Single response jumps progressing to multi jumps & loaded jumps.
STRENGTH
After a foundation is built, we start to add intensity.
We must maximize strength development before attacking other qualities.
We do that with:
- Heavy RM’s
- Lifting through full ROM
- Using ECC’s & ISO’s
- Cluster Sets
- Heavily loaded sprints
- Heavily loaded jumps
We will do multiple sets of each main movement with low volume.
Strength will be at the foundation of all other movements.
POWER
Training power is crucial to maximize athletic development.
You can only maximize power development after strength is sufficiently trained.
We do that by:
- Lifting moderate loads at high speed
- Hang Cleans/Snatches
- Lifts to build positional strength
- French contrast method jumps
- Sprints @ moderate resistance
- Isometrics
SPEED
This is the last quality we target in our training.
This is specifically saved for our highest-level athletes & used around playoff time.
We train speed by:
- Doing timed sets with minimal load
- Working sport-specific joint angles
- Lightly loaded jumps
- Lightly loaded sprints
- Accelerated jumps
- Accelerated sprints
If you are building out a program, start by studying this chart & outlying a plan in all aspects of your program.
P.S.
I am still looking for 2 new remote clients as we look to close out the year.
If you are an athlete at any level looking to improve your speed, power & strength
With just 3 days of week of training
Respond to this email with "SPEED" & I will share more details about the program.
See you winners on the inside
Hakuna Matata
Keith Jonathan Ferrara
0 comments