Considerations when developing a lifting programAshley Muffet Duncan

The Ohio State University

Where I come from

• Former Ohio State Record holder in Shot Put Graduate of North Canton Hoover High School

• All-American/SEC Champion at University of Kentucky, Olympic Trials participant (08,12)

• Career Bests: SP: 57’7, DT: 187’, HT:192”

• Major influences on my career– Jud Logan (ASHLAND) , Doug Reynolds (UK/Alabama) , John

Smith (Ohio State/Southern Illinois)

First things first

• Evaluate the maturation of the group– Day 1: QUAD Test/Vertical jump (power index)– Where do the athletes come from?– Have they REALLY lifted before?– Many of the athletes may need different things

• Evaluate functional weaknesses– FMS– What did athletes complain about during season?– Normal thrower weaknesses: VMO, quad dominant, elbows,

shoulders, lower back, groin, SI

Decide where you want to go

• Does the majority of the group has a legitimate chance of competing at NCAA’s or the State Meet?

• What’s the end goal for the season?

• In my opinion: One of the most difficult tasks in NCAA track and field is holding a peak for 4-6 weeks. This is something to take into consideration when preparing fall training

Importance of the Fall

It’s the only time you really have to “put the hay in the barn” and…

TRAIN the ATTITUDE.

Fall Goals

• Become physically better than you have ever been in your life

• Identify and strengthen functional weaknesses• Build a strength base to support a strong peak• Increase range of motion, mobility and flexibility• Increase over all speed and power output • Increase strength to body weight ratio• STAY HEALTHY!!

Bang for your buck

• “There is no “good” or “bad”, there is only high risk, and low risk. –Don Babbitt

• “High Risk” lifts– Deadlift, Saftey squat, high volume Olympic lifts

Choose your high risk activities wisely and prepare/plan for them! Make these activities count!

Plan macro, meso, micro cycles

The fall semester at OSU was 16 weeks (including breaks)

• General Prep • Hypertrophy• Strength • Power

GENERAL PREP

• BIG FOCUS when taking on a new group– Gave me a chance to evaluate the group as a whole.

• Circuit training, high volume. Main focus was to prepare for hypertrophy, strengthen stabilizer muscles and target functional weaknesses. – No barbells– DB’s, Kettlebells, Medballs, body weight

GENERAL PREP

• MONDAY: COMBO• WEDNESDAY: UPPER• FRIDAY: LOWER w/ finisher

• Structure: Rounds, EMOM. – Utilize these structures for fitness

GENERAL PREP exercises

• UPPER: DB Press, Incline, lat shoulder raises, DB military, DB curls, DB tri-ext, flys

• LOWER: DB step-up, DB lunges, Peterson step-up, heel elevated squats, plate pull in, goblet squat

• COMBO: turkish get-up, KB swings, pull-ups, burpee, back ext, rev. hyper, MB throws, man makers, battle ropes, farmers carry, prowler pushes, tire flips, sledge hammer

HYPERTROPHY

• Spend time teaching the Olympics

• Volume: Olympics 30 movements, presses/squat 40-46

• Utilized circuit style aux lifts in order to allow for recovery in between exercises. 36 total reps on aux

HYPERTROPHY

• Moved to barbell movements. Utilized 3 Primary movements with a tutorial on each before we started to work technique.

• Stayed focused on aux movements, circuit followed primaries

STRENGTH

• Usually stay 24-32 reps during this phase• 3-4 weeks of strength • Utilized Prilipin chart during strength and

moving into power phases

POWER

• Usually under 24-20 reps

• Athletes will begin to feel fresh and strong

• This is the peaking phase– I have noticed athletes tend to respond to this

phase differently

POWER

• As an athlete, I felt as though I held my peak best when I had a solid base of hypertrophy. A watered down fall made me feel flat after 2 weeks of power

• Females may respond better to 3’s than 1’s in peaking phase.

• As your athletes mature they may be able to communicate what rep schemes they feel “sharpest” in.– This is a good reason to have athletes keep a training notebook

Connecting the weight room to the Ring

• I plan our throws workouts with our lifting

• Some athletes connect best with a heavy ball after the weight room, some are better with the comp ball.

• This is situational from athlete to athlete but after a few weeks of training, the athlete will show what implement they respond best to after heavy training.

QUESTIONS?

MuffetDuncan.1@osu.edu

THANK YOU!

GO BUCKS!