boyd epley master 12 week plan

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  • 8/19/2019 Boyd Epley Master 12 Week Plan

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    !"#$%&'%#()"*

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    S T E P:

    !  Measure initial performance levels

    !  Create a baseline of data in case of injury

    !  Learn strengths and weaknesses

    To show improvement

    !  To measure the effectiveness of the program 

    !  Motivation !!!

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    "  Tests must be

    Test procedures must .

    "  Testing must be done in the same order with

    the same equipment and on the same surface

    .

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    Beta Weight T Test

    Regression Analysis

     VJ .331 4.388

     AG .189 2.236

    10 .047 .370

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    40 Yard Dash done in the off-season

    Three Tests .9656 Positive Correlation to

     Four Tests to Identify Talent

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    Print Test DataCollection Cardsfrom NSCATemplate

    Located at nsca.com in

    the strengthcoaching sectionunder Testing andEvaluation

    Personal Information

    Name:

    Semester:

    Height: Weight:

     Age: Date:

    Performance Tests

    Test ScorePercentile

    RankGoal

    VerticalJump

    Pro-AgilityRun

    10 or 40

     Yard Dash

    Average PercentileRank

    omments

    What I am going to do to reach my goals!

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    1. 

    Test height & weight

    2. 

    Warm-up in small groups

    3. 

    Move from test station to test station4.

     

    Coach records the Test Score on the Data Collection Card

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    S T E P:

    Determine improvement of the from testperiod to test period and from year to year. 

    Determine strengths and weaknesses for an

    Evaluate the effectiveness of the strength and conditioning

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    Personal Information

    Name:

    Semester:

    Height: Weight:

     Age: Date:

    Performance Tests

    Test ScorePercentile

    Rank Goal

    VerticalJump

    Pro-AgilityRun

    10 or 40 Yard Dash

    Average PercentileRank

    omments

    What I am going to do to reach my goals!

    27.25

    4.98

    1.92

    56

    16

    69

    45

    55

    Men 16 y Performance Score & Percentile Rank

    Percentile

    Rank

    Vertical

    Jump

    Pro-Agility

    Run

    10-Yard

    Dash

    40-Yard

    Dashinches seconds seconds seconds

    90 30.75 < 4.25 > 1.67 > 4.75 >

    80 29.25 - 30.5 4.38 - 4.26 1.72 - 1.68 4.84 - 4.76

    70 27.5 - 29 4.53 - 4.39 1.78 - 1.73 4.95 - 4.85

    60 25.5 - 27.25 4.70 - 4.54 1.86 - 1.79 5.08 - 4.96

    50 23.25 - 25.25 4.89 - 4.71 1.95 - 1.87 5.23 - 5.09

    40 21.25 - 23 5.06 - 4.90 2.03 - 1.96 5.36 - 5.24

    30 19.5 - 21 5.21 - 5.07 2.09 - 2.04 5.47 - 5.37

    20 18 - 19.25 5.34 - 5.22 2.14 - 2.10 5.56 - 5.48

    10 < 17.75 > 5.35 > 2.15 > 5.57

    ,%-)%./'% 01.2 !13%$ ". 4.5"-*1/". 5-"* 6"7*1.8 9&'%# 1.$ :-;

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    27.25

    4.981.92

    56Pre-Test

    Name

    Semester

    Date

    Weight Height

    Performance Evaluation

    Profile

    VerticalJump

    Pro-AgilityRun

    10-Yard Dash(or 40-Yard Dash) 

    Average PercentileRank

     Attendance

    # of DaysPresent

    # of DaysTotal

    # of DaysMissed

    % of DaysPresent

    Coaches Comments

    90

    80

    70

    6050

    40

    30

    20

    10

     Age 16

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    S T E P:

    Improve each

    time they test. Improve

    every test period. 

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    Personal Information

    Name:

    Semester:

    Height: Weight:

     Age: Date:

    Performance Tests

    Test ScorePercentile

    Rank Goal

    VerticalJump

    Pro-AgilityRun

    10 or 40 Yard Dash

    Average PercentileRank

    omments

    What I am going to do to reach my goals!

    27.25

    4.98

    1.92

    56

    16

    29

    4.70

    1.82

    69

    45

    55

    Men 16 y Performance Score & Percentile Rank

    PercentileRank

    VerticalJump

    Pro-AgilityRun

    10-YardDash

    40-YardDash

    inches seconds seconds seconds

    90 30.75 < 4.25 > 1.67 > 4.75 >

    80 29.25 - 30.5 4.38 - 4.26 1.72 - 1.68 4.84 - 4.76

    70 27.5 - 29 4.53 - 4.39 1.78 - 1.73 4.95 - 4.85

    60 25.5 - 27.25 4.70 - 4.54 1.86 - 1.79 5.08 - 4.96

    50 23.25 - 25.25 4.89 - 4.71 1.95 - 1.87 5.23 - 5.09

    40 21.25 - 23 5.06 - 4.90 2.03 - 1.96 5.36 - 5.24

    30 19.5 - 21 5.21 - 5.07 2.09 - 2.04 5.47 - 5.37

    20 18 - 19.25 5.34 - 5.22 2.14 - 2.10 5.56 - 5.48

    10 < 17.75 > 5.35 > 2.15 > 5.57

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    Goals

    27.25

    4.981.92

    56Pre-Test

    Name

    Semester

    Date

    Weight Height

    Performance Evaluation

    Profile

    VerticalJump

    Pro-AgilityRun

    10-Yard Dash(or 40-Yard Dash) 

    Average PercentileRank

     Attendance

    # of DaysPresent

    # of DaysTotal

    # of DaysMissed

    % of DaysPresent

    Coaches Comments

    90

    80

    70

    60

    50

    40

    30

    20

    10

     Age 16

    29

    4.70 1.82

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    29

    4.70 Goals

    27.25

    4.981.92

    56Pre-Test

    Name

    Semester

    Date

    Weight Height

    Performance Evaluation

    Profile

    VerticalJump

    Pro-AgilityRun

    10-Yard Dash(or 40-Yard Dash) 

    Average PercentileRank

     Attendance

    # of DaysPresent

    # of DaysTotal

    # of DaysMissed

    % of DaysPresent

    Coaches Comments

    90

    80

    70

    60

    50

    40

    30

    20

    10

     Age 16

    1.82

    29.5

    4.74

    71

    Post-Test

    1.79

    46 48 2 96

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    S T E P:

    Improve

    Increase

    Train in the

    during the season

    Increase

    the chance for 

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    The more force athletes can applyagainst the ground, the faster they

    will run and the more effective

    they will be. 

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    Sport skills require multiple joint

    actions timed in the proper

    neuromuscular recruitment patterns.

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    The ankles, knees andhips extend from a flexed

    position to a straight line

    through the body.

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    Only Free Weights will allowmovement in all three planes

    simultaneously.

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    Ground based, multiple joint,free weight exercises done

    explosively.

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    When athletes

    learn to trainexplosively, more

    fast twitch

    muscle fibers are

    used.

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    >"1)

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    •  F;-14A

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    If 300 lbs. is the maximum

    load, 50% intensity wouldbe 150 lbs. 75% intensitywould be 225 lbs.

    Intensity

    Multiply the number of sets

    times the number of reps

    3 sets of 10 = volume of 30.

    Volume

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    Average Intensity 80%

    Volume 15 

    Average Intensity 70%

    Volume 30

    Average Intensity 90%

    Volume 9

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    The objective is to build lean muscle mass (LMM)

     – 

    The more LMM the greater the capacity to apply force

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    The objective is to develop maximum strength. –  Cleans, high pulls, heavy squats, and pushing &

    pulling exercises form the core of the strength

    program.

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    !  Take a look at the calendar and count backward from wherethe in increments of 12 week cycles, allowing

    for a week of active rest between cycles.!  The year is divided into in a building-block

    format.

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    This is a time to reflect, reevaluate, and get away from

    structure. Athletes need to recuperate physically andmentally after a stressful season.

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    There is a correlation between LMM and power output. LMM will

    produce a foundation and strength will follow.

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    Preseason is the period 12 weeks prior to the start of in-season

    practices. Increase the intensity and lower the volume.

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    Train twice a week with moderate volume and intensity. 3

    sets of 5 reps for both strength and explosive lifts.

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    !"#$%# '( )*+,-.*/ "-0 1'-0$2'-$-.The Key to Success is allowing the athletes to adjust to each segment before adding more work

    Last Week in MayPerformance Index

    !  Begin Lifting

    Last Week in June!  Begin Lifting

    !  Begin

    First Week in July!  Begin

    Third Week in July!  Begin lifting

    !  Begin

    Second Week in August!  Mon –

    !  Tue-Thur –

    !  Fri – Performance Index

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    Weeks 5-6

    Add Speed Drills

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    Strength 

    K". D=% L%$ D

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    Strength 

    K". D=% L%$ D

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    Strength 

    K". D=% L%$ D

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    Monday & Thursday

    Lifting Warm-up1.  Hurdle Under

    2.  Squat Snatch

    Sets x Reps 2 x 10 each

    2 x 5

    Lifts1.  Clean Shrug, Rack or Hang Clean

    2.  High Pull from the Hang

    3.  Jammer Ext or Push Jerk

    4. 

    Pulling Choice

    5.  Pulling Choice6.  Biceps Choice

    7.  Ab Planks

    3 x 53 x 5

    3 x 5

    3 x 10

    3 x 10

    3 x 103 x time

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    Tuesday & Friday

    Lifts1.  Neutral Back Squat

    2.  RDL

    3.  Bench Press

    4. 

    Shoulder Raises5.  Triceps Choice6.  Ab Choice

    3 x 103 x 10

    3 x 10

    3 x 103 x 10

    Lifting Warm-up1.  Hurdle Under

    2.  Squat Snatch

    Sets x Reps 2 x 10 each

    2 x 5

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    Monday & ThursdayConditioning Warm-upDo the dynamic warm-up drills working through full ranges

    of motion of major joints

    Week 5 – Monday (EASY) Week 5 – Thursday (HARD)

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    Tuesday & FridayConditioning Warm-upChoose a variety of dynamic warm-up drills working

    through full ranges of motion of major joints

    Week 7 – Tuesday (HARD) Week 7 – Friday (EASY)

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    with strength exercises in workout1 and explosive exercises in workout 2.

    !  Managing Fatigue – allow proper recovery between

    lifting sessions and before competition.

    while limiting the number of

    exercises. Choose exercises that work multiple joints in allthree planes of movement.

    !  For younger athletes or athletes who don’t play much, the

    two day program could become a

    .

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    Monday

    Lifts1.  Squats

    2. 

    RDL3.  Pushing Choice

    4.  Triceps Choice

    5.  Ab Choice

    3 x 5

    3 x 53 x 5

    3 x 5

    Lifting Warm-up1.  Hurdle Under

    2. 

    Squat Snatch

    Sets x Reps 2 x 10 each

    2 x 5

    (

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    Wednesday

    Lifts1.

     

    Cleans

    2. 

    Jammers3.

     

    Pulling Choice

    4. 

    Pulling Choice

    5. 

    Explosive Abs Choice

    3 x 5

    3 x 53 x 5

    3 x 5

    3 x 5

    Lifting Warm-up1.

     

    Hurdle Under2.  Squat Snatch

    Sets x Reps 

    2 x 10 each2 x 5

    ( / 0 0

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    !  Take a look at the calendar and determine which months

    your athletes will be and which months they willbe .

    !  If the athlete is in-season twice a year, then divide the yearinto .

    !  Count backward from where the season starts in incrementsof the (some may only include 2-3 weeks),allowing for a week of active rest between cycles.

    Some adjustments will need to be made depending on thesports being played, how far they make it in the playoffs, andwhen they are on break from school.

    $ ( / 0 0$2 $

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    M"- N"=- 0%5%-%.)%

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