By Ashaad Mabry Table of Contents Slide 3 Evaluation of Client Slide 4 Evaluation of TeamIndividual Slide 5 Mission Statement Slide 6 Definitions Slide 7 Needs Analysis Slide 8 9 10 Exercise Selection ID: 560387
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Slide1
Speed & Strength Program
By: Ashaad MabrySlide2
Table of Contents
Slide 3 – Evaluation of Client
Slide 4 – Evaluation of Team/Individual
Slide 5 – Mission Statement
Slide 6 – Definitions
Slide 7 – Needs Analysis
Slide 8, 9, 10 – Exercise Selection
Slide 11, 12, 13, 14 –
MicroCycles
Slide 15 – Conjugated Paradigm
Slide 16, 17 – Graphs Slide3
Evaluation Of Client
Age: 22
Pathologies: N/A
Flexibility: 1.5 inches
Endurance Strength: 27 reps of 225 pounds (Bench)
Cardiovascular Endurance: N/A
Body Fat: 17.7%Slide4
Evaluation Of Team/Individual
Strength: Squat 550 lbs. & Bench 450 lbs.
Endurance Strength: 27 reps of 225 lbs. (Bench)
Injuries: Hernia surgery and pulled groin
Power: Power Clean 335 lbs. & Snatch 275 lbs.
Agility: 4.74 sec. 20 yard shuttle
Speed: 5.1 sec. 40 yard sprint
Flexibility: 1.5 inches Sit & ReachSlide5
Mission Statement
My Mission as a Speed and Strength Coach is to provide athletes with the best strength and speed training that is available. I also work to help on a mental level to help my athletes become the overall best in any activity they take part in.Slide6
Definitions
Reps: Each Repetition of each Set
% of Max: Percent of overall one rep max
Meso
(
MesoCycle
): 4 week period of training. Broken down from a 52 week training period.
Micro (
MicroCycle
): 1 week Training Period broken down by each day.Slide7
Needs Analysis
Ashaad Mabry is training for pro-day and is trying to improve his Strength, Power, Speed, and Agility. Slide8
Exercise Selection
Strength:
Squat
This exercise helps increase the strength in the lower body. In doing so this exercise will work on the:
Legs, Core, Chest, Shoulders
Bench Press
Bench Press is my favorite workout it helps me a lot being used in order to increase upper body strength. In doing so this exercise will work on the:
Chest, Arms, Core, Back, ShouldersSlide9
Exercise Selection
Power
Snatch
The Snatch is one of the few lifts that work on pretty much the entire body. With this exercise I will look to improve strength in the:
Core, Legs, Shoulders, Arms, Chest, Back
Power Clean
T
he power clean is probably the most important lift in regards to the sport of football. Mainly because the starting position is commonly used during football. We are looking to work on the:
Core, Legs, Shoulders, Back, Ches
tSlide10
Exercise Selection
Speed & Agility
Cone Drills
Cone drills will help develop foot speed and will also be used for knee drive.
Conditioning
Every Athlete has to be in shape in order to compete. Will also include Form Running.
Speed Ladder
This will also look to improve foot speed and the ability to improve balance.
Bungie Sprints
This will be used to improve overall Top speed.Slide11
MicroCycle #1
Week 1(70% of Max):
Monday & Thursday
Bench Press 3x8 Reps (315 Lbs.)
Snatch 3x5 Reps (195 Lbs.)
Curls 3x12 Reps (45 Lbs.)
Lat
Pulls 3x10 Reps (240 Lbs.)
Speed Ladder Drills
Conditioning
Stretch
Tuesday & Friday
Power Clean 3x6 Reps (230 Lbs.)
Squat 3x5 Reps (385 Lbs.)
Split Squat 3x6 Reps (145 Lbs.)
Cone Drills
Conditioning
StretchSlide12
MicroCycle #2
Week #2 (80% of Max):
Tuesday & Friday
Snatch 3x5 Reps (
220
Lbs.)
Bench 3x6 Reps (360 Lbs.)
Curls 3x12 Reps (
45
Lbs.)
Lat
Pull 3x10 Reps (240 Lbs.)
Cone Drills
Conditioning
Stretch
Monday &
Thursday
Power Clean 3x6 Reps (260 Lbs.)
Squat 3x5 Reps (440 Lbs.)
Split Squat 3x10 Reps (145 Lbs.)
Speed Ladder
Conditioning
StretchSlide13
MicroCycle #3
Week #3 (90% of Max):
Monday & Thursday
Bench Press 3x3 Reps (405 Lbs.)
Snatch 3x3 Reps (250 Lbs.)
Curls 3x12 Reps (55 Lbs.)
Lat
Pull 3x10 Reps (240 Lbs.)
Speed Ladder
Conditioning
Stretch
Tuesday & Friday
Squat 3x3 Reps (495 Lbs.)
Power Clean 3x3 Reps (295 LBS.)
Split Squat 3x6 Reps (150 Lbs.)
Cone Drills
Conditioning
StretchSlide14
MicroCycle #4
Unload Week (50% of Max):
Monday & Thursday
Squat 3x10 Reps (275 Lbs.)
Power Clean 3x8 Reps (165 Lbs.)
Split Squat 3x8 Reps (90 Lbs.)
Speed Ladder
Conditioning
Stretch
Tuesday & Friday
Snatch 3x8 Reps (
140
Lbs.)
Bench Press 3x10 Reps (225
Lbs
)
Curls 3x20 Reps
(35
Lbs.)
Lat
Pull 3x20 Reps (190 Lbs.)
Cone Drills
Conditioning
StretchSlide15
Conjugated Paradigm
MesoCycle
#1
Micro
1:
70
% of Max
Micro
2:
80%
of Max
Micro
3:
90%
of Max
Micro
4:
50%
of MaxSlide16
Intensity of MesoCycle
#1Slide17
Intensity vs. Volume of MesoCycle
#1