s&c club curriculum

8/13/2019 S&C Club Curriculum

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S&C Club Curriculum

Mission Statement: To encourage and enhance the education of Iowa State University students on

Strength and Conditioning while promoting leadership and personal development through outside

readings, assignments and sharing/ expanding each others knowledge in round table discussions.

Wk 1: Intro

Who/ what motivates you to be in S&C

Why and what you want to get out of S&C

Purpose of S&C- positive impact student athletes life, prevent injury, physical prep for sport-enhance

performance

Mobility/Progressions

Always quality over quantity

Correct technique and motor patter is key

Not all athletes are the same: some built to FS, low bar, High Bar

OH press, Not OH press

Teach body awareness, proprioception/kinesthesis

Reasons to squat to parallel

Posterior chain development- spinal erectors, glutes, hamstrings

Develop and asses flexibility

Knee stability-hips, glutes, ext rotators- ACL in female athletes

#1 Developer of lean body mass

Safety- ensure loads you and your spine can handle

WK 2- Squat

ID Weak Points

1. Problem (P)The bar feels heavy out of the power rack.

Weak Point (WP)abdominals, hip flexors

Coaching Point (CP) #1Contract shoulder blades, flex, and arch back out of rack, requires a static

contraction to maintain arch.

CP #2Create a neutral spine position, push out against belt.

2. PButt sits straight down, Olympic style

WPIncorrect technique, hamstrings

CP #1Push butt back, sprinter style, to incorporate posterior chain (spinal erectors, glutes,

hamstrings) thereby activating stretch reflex.

CP #2Perfect posture maintains the greatest mechanical advantage.

3. PKnees buckle inWPHips, glutes, external rotators

CPSpread the floor by pushing out over the sides of your shoes.

4. PFall forward

WPLow back, abs

CP #1Lead up out of hole with a spread, high chest

CP #2Push up with arms by keeping elbows positioned perpendicular under bar, letting the elbows


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rotate up and back causes the wrists to roll the bar high.

CP #3Do not squat into mirror, causes instability regulated by visual feedback

5. PStuck out of hole (bottom position)

WPIncorrect technique, bar too heavy

CPNot sitting back far enough to fully activate stretch reflex.

6. PStuck up

WPHips, glutes

CPDevelop accelerative strength, prolong rate of force production

Wk 3 Bench Press/Deadlift

Bench- Set Up

Shoulder blades- squeeze together

Dig Traps into bench

Arc Back-

Foot Position/ Leg drive- Drive through heels, Feet on floor not bench/ floating

Bum on Bench

Elbows Tucked- Spread the bar, Wrists straight, Wrist over elbow

Hit same spot on chest every time

Breathing- Big air into belly before eccentric portion

1. PBar feels heavy or unstable

WPLats, posterior deltoids, external rotators, rotator cuff

CPContract shoulder blades, requires a static contraction to maintain, drive upper back into bench

upon concentric contraction

2. PWeak off of chest

WPBar too heavy, nobody fails off of the chest

CP #1Lower the bar with your back, springboard effect, activate stretch reflex

CP #2Develop accelerative strength, prolong rate of force production

3. PStuck way up

WPTriceps

CP #1Spread the bar with your grip, activate medial head of triceps

CP #2Keep elbows positioned perpendicular under bar, any rotation outwards transfers the load to

the shoulder capsule

4. PPressing into the J-hooks

WPTriceps

CP #1The shortest path between 2 points is a straight line, maintain a straight bar path

CP #2Do not push into bar, press yourself away from bar, create separation

CP #3keeping the elbows positioned perpendicular under the bar maintains the greatest mechanical

advantage, any rotation outwards transfers the load to the shoulder capsule

5. PButt rises from bench

WPIncorrect technique, bar too heavy, bench too low

CP #1Maintain correct posture, knees up, straighten legs or drive with heels

CP #2Do not arch low back, arch upper back by contracting shoulder blades


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6. PHead rises with eccentric lowering

WPIncorrect technique

CP #1Maintain correct posture, keep head down with chin tucked

CP #2Concaving chest causes an increased distance for the bar to travel

Wk 4: Deadlift

Set Up

Conventional:

Set Stance-narrow-shoulder width, toes slightly out

Hands just outside shoulder width/outside legs

Take slack out of bar- pull self-down into position- hips back/drop bum- one motion

Shins perpendicular to floor- bar tight to shins-pull bar up shins

Lats/back tight-chest up- arch back

Shoulders above or behind bar

Push through the floor-Drive through heel& head back- bar path straight up and backBig air into belly

Sumo:

Wide stance-spread the floor

Shins against bar

Flare knees out-push on outside of shoes

Drop straight down-Drop genitals on top of barHands- Shoulder width- keep back tight- chest up

Should feel lots of tension build throughout body

Pull back on bar- drive head and chest back

Wk 5: Talk about Olympic lifts/ med balls/ plyos

Pro and cons of each

CNS- Burn out

Stretch Reflex- muscle spindles-neuromuscular stimulators, GTO-neuromuscular inhibitors

Train eccentrically, w/ muscle produce explosive/dynamic mvmt

Stretch Shortening Cycle- absorption of kinetic force w/in muscle/tendon

Store elastic nrg for concentric phase

Lrgly dictated by stretch/GTO reflex, MU recruitment, rate coding

Plyos is jump training, jump training is not plyos

Oly Pros Oly ConsHigh MU recruitment-Increase RFD CNS intensive-can compete with anaerobic training(F&V Curve)

Teach body control(proprioception) Technique breakdowns

Triple extension Hard on the body

Teach quick Ecc with catch Not quick enough for peaking-speed strength not exp

Absolute strength-tech goes down Absolute strength

Total Body Variations get away from point of the lift


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Stretch Reflex, SSC Doesnt make the athlete

Flexibility Time consuming to teach-progression(always exception)

Posterior development Limited use to sports

Absorption of force

MB Pro MB Con

Activate CNS CNS intensive-compete on F&V Curve

Easier to Teach-triple extension Technique can fail-use arms too much

Minimum equipment/cheap Athletes perception of MB work

Less chance injury

Easier on the body

More Variation

Speed and Explosive strength

Total Body

Plyo Pro Plyo Con

Increase RFD, SSC, stretch reflex CNS intensive

Can be used for peaking Injury- ankles, knees

Triple Extension

Progression-SLboth

Explosive Strength

Conditioning work

Strengthen ligaments

Post activation potentiation

Variations

Wk 6: Teach Olympic lifts/MB Throws/ Plyos

Clean: heavier more speed and absolute strength

Progression: power shrug, high pull, hang clean, pull from floor

Similar to deadlift set up

Chest up- shoulders back and tight, Hips back

Shins perpendicular to floor, Drive through heels, Drag up shins

Pull bar slow to about knees- hit knees pull fast as can and DRIVE HIPS Forward

Triple extension- ankles, knees and hips

Drive head and chest back

Drive elbows up high and punch through

Catch bar on shoulders-

where bar would be for front squat

Elbows up high

Snatch: lighter weight more explosive

Progression: snatch grip rdl, snatch power shrug, snatch high pull, hang snatch, snatch from floor

Widest grip possible- when standing bar should line up with crease in hips


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Chest out- squeeze shoulders back and tight, hips back

Shins perpendicular to floor, Drive through heels, Drag up shins

Pull bar slow to about knees- hit knees pull fast as can and DRIVE HIPS Forward

Triple extension- ankles, knees, hips

Drive head and chest back

Lock arms/ shoulders in a stead position- Catch bar overhead

OH Squat position

Med Ball- Be legs and hip dominant- dont throw with arms/low back

Sit back with bum and hips

Extend and drive hips forward

Keep Chest up

Arm drive

Drive through big toe

Triple Ext- ankles, knees, hips

Jump training/ Plyos- reach to sky/ pre-stretch

Drop down quick, hips and bum back

Extend and drive hips forward

Arm drive-cheek to cheek

Drive through big toe

Triple extension: ankles, knees, hips

Plyos- Shock training/AFSM/Continuous jumping, minimize ground contact time- pull self-back into

position for next jump

Wk 7: Conditioning/Bioenergetics/ classification of athletes

Maximal output vs optimal output

Jogging is useless- most of the time

Rest periods

Knowing the sport

Developing Speed

High Low

Linear/Lateral PAL Speed Mechanics

Wk 8: Functional movement screening/ functional training/crossfit and other fads

Pro/cons

Crossfit just a non-structured concurrent system

What is Functional

Proper techniques of main movements are functional/corrective movements


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Wk 9: Science behind Strength and Conditioning

Start reading Science and practice

Peaking- knowing aspects of sport and athlete

Training age of athletes, biomechanics of sport, bioenergetics of sport, speed of sport, power output of

athletes-bioenergetics of athlete, injuries/weak points,

Wk 10: programming- block vs conjugate-

Sequence of lifts

Number of lifts

Prilipins Chart

Efficiency

CNS- Burn out

regenerative techniques

Wk 11: Nutrition/ supplements/Sleep

NCAA regulations

Hormones- insulin, igf, cortisol, glucagon, epi, nor-epi , growth hormone, myostatin

Anabolic, catabolic states

s&c club curriculum

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