Advanced Sports Training

A high level fitness class designed for athletes, with a focus on improving strength, power, flexibility and speed. This class emphasizes Olympic Lifts, including the power clean, squat, snatch, jerk, and push press. We are now a proficiency-based class, and all students will be expected to proficient in the power clean, squat, and split jerk by the end the trimester. Students will be in the weight room on Monday, Wednesday and Friday, and we will be working on speed, agility, and sprinting technique on Tuesday and Thursday.

Here is the Powerpoint covering the important details from class

Here is what we will be doing the week of March 31st
Monday: Plyometric and agility day
Tuesday: Weight room day: Squat and Bench groups
Wednesday: Weightroom day- Squat and Bench groups
Thursday: Foot fire drill, plyometrics w/ mini hurdles, speed work
Friday: Weight room- Cleans

Mesocycle 1 (March 18th- April 18th)
Week 1: 5x5 at 65%
Week 2: 5x5 at 75%
Week 3: 5x5 at 70%
Week 4: 5x5 at 80%

Mesocycle 2 (April 21st- May 16th)
Week 1: 5x3 at 75%
Week 2: 5x3 at 85%
Week 3: 5x3 at 80%
Week 4: 5x3 at 90%

Mesocylce 3: (May19th- June 12th)
Week 1: 3s, 2s, 1s at 85-90%
Week 2: 3s, 2s, 1s at 88- 94%
Week 3: 2s and 1s at 88-96%
Week 4: Testing

In Case You Missed It!!!

Check out your fellow classmate, Justice Oman, from a recent football game. Check out the running form!! Straight line from the heel through the hip through the shoulder. Front foot is dorsi-flexed and elbow has a slight break of 90 degrees. This is what we talk about in class all the time.
Running Technique.jpg

Advanced Sports Training will be operating as a Proficiency-based class. Students taking this class will be expected to become proficient at the back squat, power clean, front squat and split jerk. The breakdown for the class will be as follows: 5% of your grade will be based on testing improvement, 35% of your grade will be based on your Proficiency in the required lifts, and 60% of your grade will be based on Personal Management expectations. Personal Management expectations include dressing down every day, effort in class, tardies, and attendance.
In the lifts that require proficiency, there are 10 technique indicators that I will be judging. The expectation is that the student will meet 10 out of the 10 indicators on back squats and front squat to earn proficiency, 8 out of 10 on power cleans, and 9 out of 10 on the split jerk.
Stay tuned, I will post the 10 indicators of proficiency for the back squat, clean and split jerk soon.

10 Performance Indicators for Squat
1. Feet: In an athletic stance, with toes turned slightly out
2. Wiggle: Begin movement on your heels. Be able to wiggle your toes throughout the movement.
3. Rack: Bar rests securely on the trapezius, not high on the neck
4. Chest: Before beginning lift, take a deep breath to stablize the chest
5. Sit: Sit the hips back. Continue sitting until the hip joint is one inch below the knee joint
6. Angle: Maintain same angle in back throughout the movement. Do not allow the back to roll or come forward.
7. Knees: Knees must remain directly over the toes throughout the movement. Cannot allow knees to go past the toes, or to go inside the toes. (Crucial for knee joing integrity)
8. Drive: As the lifter ascends, must focus on driving through the heels. Do not come onto the toes
9. Eyes: Eyes remain up throughout the movement. Eyes falling to the ground causes the back to round and lifter to go onto their toes.
10. Stand: Finish in a controlled manner, with the proper rack and legs extended.
I believe the squat is the most important lift that we do in the weight room, which is why I have put the standard at 10 out of 10 on the performance indicators. The squat is the basis for all athletic movement, and if the athlete can do this properly, it makes all other other skill development easier.
10 Performance Indicators for Clean
1. Base: Feet must be in the 'jump' position, meaning the feet are directly under the hips. If feet are too wide, then you will lost vertical power
2. Shoulders/Hips: Hips must be above the knees and shoulders will be in front of the bar at the start
3. Toes: the barbell must be over the toes, not against the shins
4. Ropes: Arms are long and strong, not bent at the elbow when starting
5. Angle: Back angle must remain consistent through the first pull of the movement. Elevate the hips and shoulders at the same time through the first pull
6. Push: Push force through the ground- Do Not Pull!
7. Flex: Once bar has been elevated and brought to the groove of the hip, then pull through the arms (flex)
8. Jump-shrug: Must get full hip extension into our jump as we shrug the bar with our trapezius. Feet will come off the ground slightly during this movement
9. Rack: Pull bar to 2 inches above the belly button and pull yourself under the bar quickly, into the rack position. Bar must be on the shoulders, with elbows high and tight, and tricep parallel to the ground
10. Sit**: Catch into an athletic squat position, with feet slightly wider than they begin (squat stance). Full squat is not required, but an athletic stance is a required.