and - nsca · hollywood warm‐up ‐ 3 laps 50% ‐ 3 laps run‐backs ‐ 3 ... speed/power...
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Speed and Power DevelopmentTony Soika, MS, CSCS, TSAC‐F
Military ExperienceOperation Enduring Freedom (Afghanistan)Operation Iraqi FreedomWorld Trade Center 9/11Operation Desert Storm
Strength & Conditioning ExperienceTraining Officer – US Army Physical Fitness School 2011‐2012Owner – Sports Performance Advancement 2003‐2008USA Track & Field Level 1 Certified since 2004Director of Physical Fitness Training – US Merchant Marine Academy 2000‐2003Volunteer Assistant Strength Coach – Jacksonville Jaguars 1999‐2000Head Strength and Conditioning Coach – Jacksonville University 1998‐2000M.S. Exercise Science University of Wisconsin – La Crosse 1997B.S. Exercise Science Winona State University 1996CSCS since 1996
Speed and Power DevelopmentTony Soika, MS, CSCS, TSAC‐F
Hollywood Warm‐Up
‐ 3 laps 50%‐ 3 laps Run‐Backs‐ 3 laps Side Straddle Hop‐ ½ lap Butt Kicks‐ ½ lap High Leg Kicks‐ 1 lap Heel Walks
If 1 lap = 94’ then 11 laps = .39 Miles
Speed and Power DevelopmentTony Soika, MS, CSCS, TSAC‐F
Dynamic Warm‐Up*Includes Hollywood Warm‐Up plus:
‐ 3 laps 50% w/ 3 PU at far end and 3 BW Squats at near end‐ 3 laps Run‐Backs w/ 4 alt lunges at far end and 3 Clap PU at near end‐ 3 laps Carioca w/ 4 skaters at each end ‐ 3 laps Roundabouts
If 1 lap = 94’ then 12 laps = .84 Miles
Speed and Power DevelopmentTony Soika, MS, CSCS, TSAC‐F
Complete Warm‐Up*Includes ALL previous plus:
‐ 1 lap Around‐The‐Waist‐ 2 X 1 lap Medicine Ball Shuffle Pass‐ 2 X 1 lap Medicine Ball Run Pass
If 1 lap = 94’ then 5 laps = .17 Miles
Total Distance Traveled: 1.0 mile
Speed and Power DevelopmentTony Soika, MS, CSCS, TSAC‐F
Speed/Power Workout – PLYOMETRIC PORTION*Do needs analysis first and make PERIODIZATION your friend!
‐ Progressive Box Jumps: Two to Three trips to begin with‐ Lateral Box Jumps ‐ Box Jumps‐ Drop Jumps‐ Drop Sprints‐ Split Jumps‐ Lateral Split Jumps *Confirm injury history first!
Speed and Power DevelopmentTony Soika, MS, CSCS, TSAC‐F
Speed/Power Workout – SPEED & MOBILITY PORTION
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Speed and Power DevelopmentTony Soika, MS, CSCS, TSAC‐F
Speed/Power Workout – SPEED & MOBILITY PORTION
½ Dbl Full Dbl 1‐leg hop Dbl¾ Sgl Full Dbl Shuffle DblFull Sgl Full Sgl Lng Jmp Dbl½ Dbl Skip Dbl Lng Jmp Dbl¾ Dbl Skip Dbl Full SglFull Sgl ¾ Dbl Full SglFull Sgl* Carioca Dbl ¾ Dbl½ Dbl Shuffle Dbl Skip Dbl¾ Sgl Long Jmp Dbl Skip DblFull Dbl Long Jmp Dbl ½ DblFull Sgl 1‐leg hop Dbl ½ Dbl½ Dbl Full Sgl Total Explosive Movements: 27½ Dbl Full Sgl Total Distance Traveled: 1.08 miles
Speed and Power DevelopmentTony Soika, MS, CSCS, TSAC‐F
Speed/Power Workout – Your Bag Of Tricks
1. ½ Single 13. Lunge Jump Single2. ½ Double 14. Lunge Jump Double3. Skip Single 15. Full Single4. Skip Double 16. Full Double5. ¾ Single6. ¾ Double7. Power Skip Single8. Power Skip Double9. Broad Jump Single10. Broad Jump Double11. 1‐Leg Broad Jump Sgl12. 1‐ Leg Broad Jump Dbl
Speed and Power DevelopmentTony Soika, MS, CSCS, TSAC‐F
Contact Info
Drop Me a Line If I Can Answer Any Questions!
Captain Tony SoikaUS Army