sst cross fit speed strength training
TRANSCRIPT
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SST Seminar
Sierra High School
Manteca, CA.
OPTIMIZING ATHLETIC PERFORMANCE
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Why we
do what
we do
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VISION
to be recognized as a national
leader in speed and strength
training the high school
student-athlete
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MISSION
teach teachers and coaches
speed and strength exercises
that optimize performance for
students and athletes of all
ages
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3
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FUNCTIONAL
free-weight, multi-joint
exercises performed in a
standing position
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INTENSE
training thatproduces a systemic
neuroendocrine
response
Inspired byCrossFit
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VARIABLE, IF NOT RANDOM
a constant change of
the training modality
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TRAIN
MOVEMENTSNOT
MUSCLES
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YEAR-ROUND TRAINING
Train through the
competitive
season, not to the
competitive season
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GENERAL AT BEST
The best way to
become a better
football player orbaseball pitcher is to
play football or pitch
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EVERYONE
ISAN
ATHLETE
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light & right,
not
wrong & heavy
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What
we do
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TESTING
OPTIMIZING ATHLETIC PERFORMANCE
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Physical
PerformanceProfile
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TEACHING
OPTIMIZING ATHLETIC PERFORMANCE
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TRAINING
OPTIMIZING ATHLETIC PERFORMANCE
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DYNAMIC WARM-UP
Crossover skip
Knee to chest
High foot lunge
Crab walk
Slow cariocca
Lateral squat Lateral jacks
Cariocca
Hip series
Walking mechanics
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SPEED
Box drill
Running mechanics
Lateral running mechanics
Running in place & out
A-skips
Lateral A-skips Cawley A-skips
Falling starts
2-point starts
3-point starts
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LADDER
2-in
2-in scissors
Jump scotch Side jump
Two up, one back
Zig zag
Stack out Nike stick
2 in, 2 out
In, in, out, out
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L.S.A.
Wheel
Cross
Dot Ring
I test
Shuffle I
Shuttle
Shuffle Shuttle
T test
Partner L
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PLYOMETRICS
Split jumps
Tuck jumps
Spin jumps Stick jumps
Lateral stick jumps
Hurdle jumps
Multiple hurdle jumps
Lateral hurdle jumps
Multiple box jumps
Depth jumps
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BODYWEIGHT
Hand stand push-up
Push-up
Diamond push-up
Pull-up
Burpee
Air squat Lunge
Single leg squat
Knee-up
Box jump
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TECHNICAL
Pull
Clean
Snatch Front squat
Back squat
Overhead squat
Snatch balance Snatch land
Push press
Jerk
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COMPLEX
Burgeners
Clean
Snatch Front squat jerk
Zots press
Wall ball *
Russian swing * American swing *
Thruster *
Ball slam *
* Insp i red byCrossFit
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STABILIZATION
Disk squat
Airex single leg squat
Disk single leg squat
Physioball push-up
Ring push-up
Ring dip Dumbbell step & press
Medbal squat & pass
Speed skater
Stick hops
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CORE
Ab-mat sit-up
Back extension
Prone isolation
Superman
Hollow rock
Crazy eights Seated twist
Cawley circuit
Russian twist
Medball lunge & twist
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How we
do what
we do
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DESIGN FACTORS
Functional, Intense,
Variable, if not random
Inspired byCrossFit
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SESSION COMPONENTS
Neurological,
Technical,
Complex,
Metabolic,
Structural
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MACROCYCLE
Twenty-week fall cycle
Twenty-week spring cycle
Eight-week summer cycle
5 days per week training
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Objective: Allen
D.W.U.
Unit Mode Sets Reps
Technical5 x 5
Complex 3 x 14
"Allen"
add 1 rep20 x per
for sets minute
3 x 10
3 x 25
D.R.O.M.
Structu
ral Speedskater
Knee-ups
Air squat progression
20 minutes
Burgeners
#1
Exercise
Overhead Squat
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Objective: Aerobic
D.W.U.
Unit Mode Sets x Reps
5 x 20
2 x 20
5 x 10
x 3
Aerobic
D.R.O.M.
Ladder drills
(2 in; jump scotch; Nike stick; in, in, out, out)
400 meter run
50 air squats
Tuck jumps
#2
Exercise
A-skips
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State of the art training facility
Rocklin, CA.
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OPTIMIZING ATHLETIC PERFORMANCE
Speed Strength Training
2711 Warren Drive
Rocklin, CA. 95677
800-910-7730
916-435-4045 (voice)
916-435-4043 (fax)speedstrengthtraining.com
sstrocklin@sbcglobal net