module 2 - kennard-dale high school

Module 2NSCA Flight Manual 1

• Testing

• Evaluation

• Setting Goals

• Program Selection

Module 2Four Step Philosophy


Every conditioning program should

begin with the testing and evaluation

of each person participating.

By learning athletes’ strengths and

weaknesses it is much easier to direct

their training and achieve maximum

results.

Testing also helps determine if the

program is effectively achieving the

goals desired.

Testing must be done properly, or

the results will be meaningless to

the coach and athlete.

Step One: Testing


ReliabilityReliability is dependent upon the coach

keeping testing conditions and results

consistent each time. The testing results

will be different if testing is done outside

on the grass one time, then inside on

the basketball court another time. The

condition of the field, the time of day,

wind, rain, temperature, etc. all have an

effect on the testing results.

The order the tests are given will affect

the results. The testing order and

equipment needs to be the same each

and every time.

ObjectivityHave the same coaches administer the

same test each time, if possible. This will

insure more consistent scoring.

If different coaches are used, be sure

the tests are administered in exactly the

same way and in the same order to end

up with the same results.

Testing


The combination of testing periods

form an “Annual Test Cycle.”

These should generally be held during

the week before the conditioning period

starts.

Testing establishes initial performance

levels, and determines the level of

progress attained during the previous

conditioning period.

For a fall sport, the annual performance

test cycle may be scheduled as follows:

Test # 1 When athletes report in August

Test # 2 When season is over in

November or December

Test # 3 At the start of the Post-Season

Test # 4 After the Off-Season strength

program

Annual Test Cycle


Athletes move from one testing station to another carrying

the Test Data Card. The coach serving as judge records

test data on the card until all tests have been completed.

Equipment and materials needed:Device to measure height or flat wall against which the athlete •

stands.

Measuring tape or marked area on wall.•

Device to place on the head of the athlete that forms a right angle •

with the wall.

Procedure:

Athlete must take shoes off.1.

Athlete must stand with heels, buttocks, back and head against the 2.

wall.

Place device on athlete’s head so that a right angle is formed with 3.

the wall. Measure to the nearest 1/2” and record height.

Test #1: Height


Equipment and materials needed:

Certified• Scale

Procedure:

Athlete must weigh-in with only t-shirt, shorts, and socks 1.

(no shoes, sweats or equipment).

Athlete should weigh prior to any activity to avoid 2.

fluctuations due to dehydration.

Round body weight to the nearest whole pound.3.

Test #2: Bodyweight


Equipment and materials needed:Vertical jump device•

Vertec•

Tape measure•

Adjustment rod•

The vertical jump device is used at the World

Competition.

The tape measure taped to the wall and Vertec will be

accepted for qualification of the World Competition.

Test #3: Vertical Jump


Procedures for the World Competition:

Athlete stands with side to the unit.1.

Make sure feet and hips are next to the unit.2.

Athlete then reaches as high as possible 3.

keeping the feet flat on the floor.

The height reached becomes zero for the 4.

device.

The athlete then position feet flat.5.

With the feet flat the athlete jumps, 6.

touching the highest vane possible. No

steps or shuffling the feet are allowed.

The jump is recorded and display to the 7.

nearest ½ ”.

Record the better of two trials.8.

Procedure for the Wall Jump:

Tape a tape measure on the wall starting 1.

from the floor to eleven feet high.

Athlete stands with side to the wall.2.

Make sure feet and hips are next to the wall.3.



Record the height reached to the nearest ½ ”.5.

The athlete then positions feet flat.6.

The athlete then jump7. s, hitting the highest

point possible. No steps or shuffling the

feet are allowed before the jump.

Record the height jumped to the nearest 8. ½ ”.

Then subtract the height reached from the 9.

height jumped.



Procedure for the Vertec:

Tape a tape measure on the wall starting 1.

from the floor to eleven feet high.

Athlete stands with side to the wall.2.

Make sure feet and hips are next to the wall.3.



Record the height reached to the nearest ½ ”.5.

The athlete then positions feet flat.6.

The athlete then jumps, hitting the highest 7.

possible vane. No steps or shuffling the feet

are allowed before the jump.

Record the height jumped to the nearest ½ ”.8.

Then subtract the height reached from the 9.

height jumped.


Causes for Disqualification for All Procedures:

Not having feet and hips next to the wall or 1.

unit when reaching.

Standing on tiptoes when reaching.2.

Taking a step or shuttle before the jump.3.

Example:

Height jumped (124”) and Height reached

(94”) equals a Vertical Jump of 30“. Record

the total number of inches the athlete

jumped on the test card. Record the

difference between the height reached and

the height jumped to the nearest half inch.

Refer to www.nsca-lift.org. Enter weight

and number of inches jumped to calculate

vertical jump index points.


Equipment and materials needed:Twenty or more yards of flat running surface.•

Portable Electronic time with built in delay.•

Two stop watches.•

If hand held stopwatches are used calculate the average •

time from two coaches timing the same run on the test

data card.

Procedure:Stretching and warming up properly is of 1.

extreme importance.

Start in a two point stance straddling the center 2.

line.

Athlete starts when he/she is ready. The timer 3.

starts automatically when the athlete leaves

the beam; the two coaches start time on the

athlete’s first movement.

Always start sprinting to the right first for five 4.

yards.

Touch the line with the right hand then sprint 5.

back across the center line ten yards to the left

line and touch it with the left hand.

Sprint back to the right five yards finishing 6.

through the center line.

Sprint 5 yards to the right and touch the line 7.

with right hand; sprint 10 yards to the left and

touch the line with left hand; sprint back 5

yards to finish through the center line. The total

distance run is 20 yards.

Test #4: Pro Agility Run

5 yards

Straddle LineFacing

Run to the right 5 yards – touch with right hand then run to the left 10 yards and touch with left hand then return to center line.

5 yards

3

2

1

5 yards

Straddle LineFacing

Run to the right 5 yards – touch with right hand then run to the left 10 yards and touch with left hand then return to center line.

5 yards

3

2

1


Equipment and materials needed:Portable Electronic timer.•

Thirty or more yards of flat running surface.•

Procedure:

Stretching and warming up properly is of extreme 1.

importance.

Athlete places one hand on starting line.2.

Athlete starts when he/she is ready. The timer starts 3.

automatically when the athlete’s hand leaves the start switch.

Sprint trough the 10 yard mark.4.

Record the best time.5.

Without electronic timing the 10 yard time will not be accurate

enough to record. Many schools will want to include the 40 yard

dash to measure speed. Record the 10 and 40 times during the

same runs.

Test #5: 10 Yard Dash


Equipment and materials needed:

A platform or rubber floor with a 30” x 36” box on it.•

An Olympic bay, rubber plates, and clips.•

Starting Position To begin, approach the bar resting on the floor or 1.

platform so the shins make contact with it.

Place the feet hip-width apart and the toes pointed 2.

straight ahead.

Keeping the back flat and shoulder blades pulled 3.

together, squat down until the hands grasp the bar.

Grasp the bar with an overhand grip slightly wider 4.

than shoulder-width with arms straight and the

elbows pointed out.

The head is held in a neutral position with the eyes 5.

looking forward throughout the entire lift. (Position 1)

Slowly extend the hips and knees, elevating the bar 6.

to just above the knees. Keep the bar in close to the

body.

As the bar passes the knees, extend the hips.7.

Stand erect with the shoulders, hips, and knees in 8.

alignment and the bar held at arm’s length touching

the top part of the thigh. (Position 2)

Test #6: Hang Clean

Position 1 Position 2


Procedure:Take a deep breath to fill the chest with air and isometrically the abs and low back.1.

Keeping the back flat, shoulder blades pulled together, and trapezius relaxed; lower the 2.

bar to the top of the knees by flexing at the hips.

In this position the shoulders should be in front of the bar, the back is flat, the arms are 3.

straight with the elbows pointed out, hips are flexed, the knees are slightly bent (not

locked out), and the weight is on the heels. This will put the athlete in the power (cover)

position. (Position 3)

When the bar reaches the top of the knees there should be no hesitation as to take full 4.

advantage of the stretch-shortening cycle.

Immediately extend the hips, knees, and ankles explosively to achieve triple extension 5.

and accelerate the bar upward.

Simultaneously extend onto the balls of the feet while shrugging the shoulders straight 6.

up. (Position 4)

Keep the bar close to the body with the arms straight and elbows pointed out.7.

Jump the feet into a squatting stance, keeping them in a 30” x 36” box, and quickly pull 8.

yourself under the bar.

Flex the hips backward keeping the knees behind the toes and sit into a quarter squat 9.

position absorbing the weight of the bar. Jump the feet into a squatting stance, keeping

them in a 30” x 36” box, and quickly pull yourself under the bar.

Quickly rotate the elbows up ahead of the bar catching it on the front portion of the 10.

shoulders so that it is securely racked. (Position 5)

Stand erect with the feet flat on the ground and shoulders directly over the balls of the 11.

feet. (Position 6)

Position 3

Position 4

Position 5


Once the bar is lifted off the platform the lift begins.•

Each athlete is allowed 1 set of 5 repetitions.•

Lower the bar in a slow controlled manner between reps by • keeping the elbows slightly flexed, sitting into a quarter squat position, and allowing it to land on the thighs aiding in its deceleration.

Stand erect before each repetition.•

If the bar is dropped to the platform the lift is over.•

The coach will determine the number of repetitions that were • successful.

Position 6


Coaching Points: Avoid pulling with the arms (bending the elbows) before the hips are •

completely extended.

Catch the bar with your knees behind the toes, hips back, elbows high, and •

eyes up.

The scooping action or re-bend of the legs can be compromised by bending •

the elbows before the hips can be fully extended to the triple extension

(Position 4) OR by swinging the bar away from the body.

With the younger and or less experienced athletes, have them pause and hold •

the bar at the top of the knees so the coach can make sure they are in the

correct power position before making the explosive movement.

Position 1 Position 2 Position 3 Position 4

Position 5

Position 6


Some programs may want to include

other tests even though the Vertical

Jump, Pro Agility Run, 10 Yard Dash, and

Hang Clean make up the NSCA Index

that is used to qualify for the NSCA Index

Championships.

The additional tests are:40 Yard Dash1.

Bench Press2.

– Bench Press with 185 lbs. for reps

– Bench Press with 225 lbs. for reps

Incline Press3.

Squat4.

Broad/Long Jump5.

Additional Tests


1. 40 Yard DashEquipment & materials needed:

Portable Electronic timer.•

Sixty or more yards of flat running surface.•

Procedure:Stretching and warming up properly is of 1.

extreme importance.

Athlete places one hand on starting line.2.

Athlete starts when he/she is ready. 3.

The timer starts automatically when the

athlete’s hand leaves the start switch.

Record the best time. Record the 10 and 40 4.

times during the same runs.

2. Bench PressEquipment & materials needed:

Flat bench and Olympic set.•

Procedure:The bench press is performed on a flat 1.

bench with a spotter. The barbell is grasped

wider than shoulder width, with a pronated,

closed grip. Both feet should be flat on the

floor, and the back flat on the bench.

With the assistance of the spotter, the bar 2.

is un-racked and brought over the lifter’s

shoulders. The bar is then lowered to the

chest. The athlete should not bounce, or

drop the weight.

Keeping the feet on the floor and the back 3.

flat on the bench, the athlete pushes the

bar back up, and slightly toward the head.

When the arms are fully extended, the

bar should be above the shoulders. Some

schools choose a fixed poundage of 185 lbs.

or 225 lbs. for repetitions.


3. Incline PressEquipment & materials needed:

45 degree bench and Olympic set.•

Procedure:The incline press is performed in a supine 1.

position on an incline bench. The athlete

grasps the barbell with a slightly wider than

shoulder width grip.

To begin the exercise, the weight is 2.

un-racked and set above the shoulders.

While maintaining the normal curves of the 3.

back, the athlete lowers the weight to their

chest. The athlete should avoid bouncing

the weight off their chest, instead push

the weight strait back up using the chest

muscles. The prime mover for this exercise is

the pectoralis major.

The spotter should be positioned behind 4.

the lifter, where they can assist in racking

and un-racking the weight, along with

spotting the exercise for missed repetitions.

4. Neutral SquatTo develop the quadriceps, thigh adductors,

gluteus maximus, and hamstrings. When done

correctly, full squats strengthen the muscles,

ligaments, and tendons surrounding the knee.

The core muscles are developed to a large

degree by keeping the torso erect. The squat is

the best exercise to develop lean body mass.


W e have all heard the phrase, “squatting is bad for your knees,” from coaches,

players, parents, and doctors. The data that has been collected, however, indicates

that squatting (even deep squatting) is quite safe for the knees and may actually

improve knee stability (Kreighbaum, 1996). The other problem associated with

squatting is lower back injury or disk herniation. Research indicates that trunk

flexion and rounding of the back influenced spinal compression the most (Fleck,

1986). The greatest compression occurs during the transition from descending to

ascending during the squat. To correct or avoid this problem, a technique called

“blocking” is used to help avoid rounding the back (or flexing the spine) (Huberti,

1984).

Teaching the Mechanics of the Squatby Mike Arthur


The three blocking techniques are as follows:Stick your chest out by taking a deep breath and filling your lungs with air like a 1.

balloon. This will cause you to stiffen your rib cage and prevent your upper torso

from bending forward.

Contract all the abdominal muscles to increase intra-abdominal pressure so your 2.

shoulders are pulled back when you are in the top position of the squat.

Finally, contract the lower back muscles in order to arch your lower back and extend 3.

the bottom of the spine.

The bottom line is that if you attempt to do any exercise without a solid foundation or

proper technique, you are setting yourself up for minor or permanent injury.

Other areas to take into consideration when training athletes:

• Length of Femur • Hip Flexibility

• Torso Length • Injury History

• Torso Strength • Shoulder Flexibility

• Ankle Flexion


Approach, Back-Out, and Set-Up:1.

Bar should be placed across the center of A.

the shoulders.

Make sure the entire body is under the bar.B.

Both feet must be under the bar and C.

parallel.

Prior to lifting the bar out of the racks, D.

inhale – expanding the lungs – and hold

until you have set up.

Stand erect with the chest filled with air.E.

Take one or two steps backward to set up.F.

Common mistakes:

Not placing the body in center of the bar•

Not placing the entire body under the bar•

Not filling the body with air and holding•

Taking more than two steps to set up.•

Gripping the Bar (Hand Placement): 2.

Based on the Size or Height of the Athlete

All athletes should use a pronated grip and A.

grip the bar tightly.

A closer grip helps bunch the muscles in the B.

back

Taller athletes’ grip will vary from medium C.

to wide

Shorter athletes’ grip will vary from close to D.

medium

Common mistakes:

Athletes gripping the plates and not the bar•

Athletes taking their hands off the bar •

during the ascending phase

Athletes not gripping the bar with a firm •

grip


Bar Placement: No Significant Difference in Muscle Development Between High-Bar and 3.

Low-Bar Squatting:

High Bar Squat: The bar sits on top of the trapezius muscle near the base of the neck. Increases A.

force at the knees.

Low Bar Squat: The bar sits 1 to 2 inches below the deltoids. Increases force at the hips.B.

Common mistakes:

High-Bar: Leaning forward or rounding the back•

Low-Bar: Bar rolling down•

Head and Eye Position:4.

Head and eyes should be focused straight ahead. This is a natural position; keeping the A.

cervical spine in line with the body helps maintain body weight distribution throughout the

squat. Balance is one of the key elements of squatting. When the neck is placed in an improper

or unnatural position, the back is rounded, placing unwanted stress or strain on the neck.

Common mistakes:

Titling the head forward (looking down), the weight can shift to the balls of the feet, placing •

excess stress on the body and causing the athlete to round his/her back.

Tilting the head backward (looking upward), can cause the weight to shift to the heel of the •

foot, which can cause an improper curvature of the spine and place unwanted stress on the

neck and back.


Breathing: Inhale Deeply to Maintain 5.

Intra-thoracic Pressure and Prevent

Bending Forward, Arching the Back, and

Passing Out

Helps maintain tightness throughout the A.

squat

Inhale and hold prior to descending in the B.

squat

Exhale once you are near or at the top of C.

the squat

Inhale and exhale at the top of the squat D.

between repetitions

Common mistakes:

Holding your breath during repetitions•

Exhaling at the bottom of the squat•

Torso-Trunk:6.

Stabilize your torso-trunk by isometrically A.

contracting the abdominals and back.

The torso-trunk should be held between 35 B.

and 45 degree angles.

Less than 35 degrees, you are too straight C.

upward

More than 45 degrees, you are too far D.

forward

The torso should be kept flat and straight E.

(the axis of flexion runs through the hip

thigh joint.)

Common mistakes:

Allowing the torso-trunk to lean forward •

too much

Keeping the torso-trunk too upright•

Not squatting with a rigid torso.•


Descending:7.

Push hips backA.

Simultaneously flex at the knee and push B.

the hips back and down.

Maintain torso position.C.

Distribute body weight from balls of the D.

feet to the heels

Maintain a slow and controlled manner E.

during descent, not letting the knees

extend past the balls of the feet.

Keep the shins as vertical as possible.F.

At the bottom, do not bounce, jerk, or stop G.

the squat

Common mistakes:

Going straight down in the squats.•

Allowing the knees to go past the balls of •

the feet.

Shins not vertical •

Dropping down too quickly into the squat•

Note: To obtain optimal results in core

flexibility, muscular development, and

strength of the lower body, observe the

following:

When performing the back squat, the •

proper depth has been achieved when

the mid-thigh is parallel to the floor,

while still maintaining the proper back

squat form.

Squatting to additional depth—while •

still maintaining the proper back

squat form—will result in greater core

flexibility, muscular development, and

strength of the lower body than the

mid-thigh position.


Ascending:8.

Drive the feet through the floorA.

Simultaneously raise the hips and shouldersB.

Push your shoulders slightly back into C.

the bar so that your chest remains facing

outward

Rotate the hips under the barD.

Maintain proper head and eye positionE.

Stand erect and tall, back into the starting F.

position.

Common mistakes:

Attempting to bounce out of the bottom of •

the squat

Allowing the hips to raise too quickly out of •

the bottom of the squat

Allowing the weight to shift to the toes•

Foot Position:9.

Narrow stance: works the quadriceps, some A.

gluteus

Medium Stance: works the quadriceps, some B.

adductor work

Wide Stance: works the adductor, gluteus, C.

and outer quadriceps

Keep heels on the floorD.

Toes should be pointed out slightly from E.

neutral to 30 degrees.

The angle of the foot position makes no F.

difference as long as you are comfortable

with the stance.

Common mistakes:

Not finding what stance works for you•

Turning or pointing the toes inward.•


Abdominals: 10.

Strong abdominal muscles help maintain A.

torso stability and intra-thoracic pressure

throughout the squat

The obliques are an important muscle group B.

when performing the squat as they help to

maintain torso stability.

Common Mistakes:

Not including abdominal work as part of the •

regular strength training routine

Working only one section of the abdominal •

area (either upper or lower, or just the

obliques)

Not using a variety of abdominal/oblique •

exercises

Too much hip flexion during abdominal •

exercises

Summary:

Without question, the squat is the single

most effective leg exercise. This strength

training exercise involves a large part of the

muscular system. As strength coaches, we must

remember that athletes’ squats will vary based

on differences in their body types, length of the

legs, and flexibility of the ankles. Technique will

vary based on differences in foot stance widths,

the use of heel pieces, and the positioning of the

bar—high or low—on the back.

To utilize higher weight or to help an athlete

achieve proper depth in the squat, lower the

bar and widen the stance. Coach and teach your

athletes to stabilize their torso by isometrically

contracting the abdominals and back. Never flex

the spine during a squat.

Overall, the key to performing the squat is to do

it correctly and carefully. Never let the weight

control you. You control the weight. Squats are

not “bad for your knees.” The fact is that if you

have healthy knees, they are quite capable of

handling even the heaviest weight that your

body can tolerate.


4. Broad Jump or Long JumpEquipment & materials needed:

Non slip surface, good shoes and a tape measure.•

Procedure:Stand with both feet on the starting line. 1.

Bend the knees and jump forward landing on both feet.2.

Record the distance to the nearest half inch from the starting line to the back of the heel that 3.

is closest to the starting line.


Team ProfileLooking at team averages for each

category on a Team Index Profile will

enable the coach to see how the athletes

performed as a team during a particular

period.

Comparing the present testing averages

with past team averages tells how

effective the sports conditioning

program is by detecting strengths and

weaknesses in the program.

Step Two: EvaluationCollecting index data enables the coach to evaluate how their team is progressing and

also how each individual is progressing.

The NSCA Index

Additional tests can be included. Points from the

additional tests can be added to the NSCA index

to create an your own index however the NSCA

index is used to qualify athletes for the NSCA

Index Championships.


The Individual Profile

The Index scores from one test period

alone don’t tell the entire story. A

history of each athlete’s testing should

be kept. This allows the coach to evaluate

the type of progress the athlete is

making from one year to the next.

The athlete will show the most

progress in the first year of

training. Each succeeding year

less progress is made as he

nears his athletic potential.

The key is to continue to show

progress in the areas in which

the athlete has weaknesses.

The Individual Profile is

particularly useful for one-on-

one conferences with athletes.

World ranking, national

ranking, and ranking by

sports.


Athletes Viewing Test DataAthletes can click Athlete Profile to see a profile for one test date or all test dates.

They can view their test data in Excel format and they can select the additional tests

to see their Index points.


Athlete Profile: ALL Test DatesThe athlete can see all his test scores and his best ever on each of the Index tests.

A coach can also print out all athletes tested.


Example of Individual History


Establishing goals is an essential

element of any sports conditioning

program. Without goals, a coach cannot

develop workouts that give direction and

progressively increase intensity. Set goals

for yourself as a coach, for the team, and

for each individual athlete.

It is unfortunate how many coaches

have their athletes go into the weight

room without first setting goals. Athletes

will make more progress if they know

beforehand what they are trying to

achieve.

To set goals that are challenging yet

realistic, it is best to compare data with

past testing results.

Step Three: Goal Setting


Set Goals With the AthletesThe athlete should have most of the

input when setting goals. This will

make them feel more dedicated toward

achieving the goal.

The role of the coach is not to let

them set goals that are too high or

too low. Point out their strengths and

their weaknesses. Let them know how

dedicated the workouts will need to be

to achieve the goals.

Goals need to be realistic. If goals are

unattainable the athlete will become

discouraged and will not be motivated to

work to their maximum potential. If the

athlete is not serious about reaching the

goal, they won’t.

Long and Short Range GoalsThe long range goal should be what the

athlete wants to achieve for the year.

Once the long range goal has been

determined, a short range goal can also

be set for each conditioning period

during the year.

Be flexible and allow adjustments in the

goal setting process. The goals aren’t set

in concrete. The

athlete may reach

their long range

goal sooner then

expected and

need to reset the

long range goal.


A progressive and methodical

application of overload in an

athlete’s program over time provides

the stimulus and the needed recovery to

produce the best results.

This means drills and exercises must be

combined systematically to improve the

strength, conditioning, speed and agility

necessary to play at a championship

level.

Exercises and drills must be organized

into a plan on a yearly basis to peak

athletes as they go into the season.

Post-TestingAfter working through the four-step

process it’s time to measure if your

program worked.

If the athletes trained hard their progress

and the program’s effectiveness can be

measured by post-testing.

If desired progress was not made an

adjustment in the program may be

necessary.

Step Four: Program Design


Big Picture

The first step in program design is to

look at a calendar and determine

what months athletes should train.

Depending on the sport, divide thee

year into four seasons, (post season, off-

season, pre-season, and in-season) in a

building block procedure. Each season

lays the foundation for the next more

intense season

Immediately after the competitive season

is over athletes need rest. They need to

recuperate physically and psychologically

after a stressful season.

If the athletes don’t get some rest

following the competitive season, they

will get stale and lose their enthusiasm

to reach the intensity necessary to bring

about a conditioning response.

The most important time to take rest

is right after the season. Encourage

athletes to use the active rest concept; it

is crucial to their physical development

to higher levels. Sometimes the athletes

will want to show what a hard worker

they are and train right through the

active rest period. This will diminish their

long range gains. Teach them to train

smarter not harder. Active Rest is a time

to have fun but be active enough to get a

conditioning effect.

Control eating habits during the active

rest and work on developing great lifting

technique.


Post Season

This is a time to reflect, re-evaluate

and set goals and build a foundation

base of strength.

It is also a time to recover and get away

from structure. Start with a period of

active rest with low-intensity and low-

volume training.

Choose conditioning activities that

are fun and involve agility, reaction,

and coordination. Activities such as

basketball, racquetball, and tennis are

excellent choices to develop these

components during the post-season.

During this period of active rest, you

should also focus on lifting technique,

especially the platform lifts.


Off-Season

The off-season program is similar to

the post-season except it is more

intense. The objective is to achieve

maximum gains by building on the

strength established in the post-season

program.

This is the time to get strong. The

athletes can continue to participate in

athletic activities such as racquetball.

Higher volume is done away from the

season, which means supplemental

exercises are included during the

base and development phases but are

normally dropped during the peak and

maintenance phases.

The normal four week training period

calls for backing off intensity in the third

week with a strength level check in the

fourth week.

The “Unload” or “back off ” can be

achieved by reducing the percentage

of weight used. Unloading also means

doing two sets on supplemental

exercises in place of three sets.


Recommended Percentages

Rest first part of the week. Performance Index Testing at end of the week.13

8010/8/6/4/3/24/3/2UnloadPeak12

9010/8/6/4/3/24/3/2LoadPeak11

8510/8/6/4/3/24/3/2LoadPeak10

8010/8/6/4/3/24/3/2LoadPeak9

853 - 53 - 4Strength Level TestDevelopment8

703x53x3UnloadDevelopment7

803x53x3LoadDevelopment6


75105 - 6Strength Level TestBase4

603x103x5UnloadBase3

703x103x5LoadBase2

653x103x5LoadBase1

PercentageStrength repsExplosive repsIntensityPhaseWeek

Rest first part of the week. Performance Index Testing at end of the week.13

8010/8/6/4/3/24/3/2UnloadPeak12

9010/8/6/4/3/24/3/2LoadPeak11

8510/8/6/4/3/24/3/2LoadPeak10

8010/8/6/4/3/24/3/2LoadPeak9

853 - 53 - 4Strength Level TestDevelopment8

703x53x3UnloadDevelopment7



75105 - 6Strength Level TestBase4

603x103x5UnloadBase3

703x103x5LoadBase2

653x103x5LoadBase1

PercentageStrength repsExplosive repsIntensityPhaseWeek


Graph of Recommended Percentages

100

60504030

1020

0

908070

1 2 3 4 5 6 7 8 9 10 11 12

%

Week

65 70

60

75 7580

70

85

8085

90100

60504030

1020

0

908070

1 2 3 4 5 6 7 8 9 10 11 12

%

Week

65 70

60

75 7580

70

85

8085

90


The objective is to peak the athletes for the season.

Pre-season is the period twelve weeks prior to start of in-season practices.

Workout program is very similar to the off-season program; four weeks in base phase,

four weeks in development phase, four weeks in peak phase.

You also need to follow the recommended percentages for these workouts.

Drop assistance exercises and concentrate on the core or major exercises.

Increase the intensity and lower the volume.

Begin speed drills on week 5 and agility drills on week 7 as the season nears.

Pre-Season


The NSCA poundage chart (refer to NSCA

Poundage Chart on 1RM Calculator

page) is designed to make it very simple

to choose poundages during a workout.

To begin using the chart, refer to the

following explanation as a guide.

The numbers going across the very top

of the chart represent workout routines

that are used in the NSCA recommended

program. They include 3x10, 3x5, 3x3,

10/8/6/4/3/2, and 4/3/2.

The numbers in the far left column titled

“1RM” (one rep maximum) represents

the projected maximum that an athlete

is capable of for a major exercise. The

horizontal row next to the 1RM shows

the required poundages for the workout

depending on the number of reps and sets

that are chosen.

For example, on Monday the first exercise

is the Rack Clean and calls for three sets of

five reps (3x5). Go to the poundage chart

and find the three rows under the fives

column. Look down the columns until

you find the poundages you think you can

accomplish (example 95, 105, & 110). For

the first set of five you would do 95 lbs, the

second set would be 105 lbs., and third set

would be 110 lbs. Using these poundages

for three sets of five would give a predicted

1RM of 130 pounds.

NSCA Poundage Chart


Example Poundage Chart

NSCA Poundage Chart3 3 3 5 5 5

10 10 10 10 8 6 4 3 2 4 3 2

45 50 50 35 40 50 55 60 65 50 55 60 65

50 50 55 35 45 50 60 65 65 55 60 65 65

50 55 60 40 50 55 65 70 70 60 65 70 70

55 60 65 40 50 60 70 70 75 65 70 70 75

60 65 65 45 55 65 70 75 80 65 70 75 80

60 65 70 45 55 65 75 80 85 70 75 80 85

65 70 75 50 60 70 80 85 90 75 80 85 90

70 75 80 50 65 75 85 90 95 80 85 90 95

70 75 80 55 65 75 90 95 100 80 90 95 100

75 80 85 55 70 80 90 95 105 85 90 95 105

80 85 90 60 70 85 95 100 110 90 95 100 110

80 85 95 60 75 85 100 105 110 95 100 105 110

85 90 95 65 80 90 105 110 115 95 105 110 115

85 95 100 65 80 95 110 115 120 100 110 115 120

90 100 105 70 85 100 110 120 125 105 110 120 125

135

140

115

120

125

130

85

90

1RM

70

110

105

95

100

75

80

Str

ength

Lev

el

9 10111055 1110555 111051301301 0130

5 5 5


Record the 1RM in the space

to the right of the Rack

Clean and under Week 1 on the

workout card. If the poundages

are too easy, increase the 1RM

the next workout. This means

the coach should watch the

third set, initial the card, and

determine whether the 1RM

needs to increase, decrease,

or stay the same. Write the

1RM for the next week’s heavy

day workout on the card. For

the light day, the 1RM should

normally be reduced by 10 to 25

pounds. Concentrate on good

technique first and do not try

to increase the poundage too

fast. If the poundages were

difficult and did not allow good

technique, reduce the 1RM the

next workout. The same steps

should be taken for all the major

lifts.

Monday (heavy)Hruska Activators1. Para-Spinal Release2. Single Leg RDL's3. Knee to Knee's4. Internal Rotations1a. Warm-up-Rack Shrug

1RM Sets 1RM Sets* 1a. Rack Clean 130 3x5 95 105 115 5 5 5 140 3x5* 2a. Standing Press 3x5 3x53b. Power Jumps with or without Dumbbells^ 4. Pulling Choice5. Bicep Choice6. AB Choice

Thursday (light)Hruska Activators1. Para-Spinal Release2. Single Leg RDL's3. Knee to Knee's4. Internal Rotations1a. Warm-up-Rack Shrug

1RM Sets 1RM Sets* 1a. Rack Clean 115 3x5 85 90 95 3x5* 2a. Standing Press 3x5 3x53b. Power Jumps with or without Dumbbells^ 4. Pulling Choice5. Bicep Choice6. AB Choice

1x5

1x5

3x5 3x5

3x5

1x10sec each leg

1x10 each side

1x10sec each leg

1x10 each side

Lbs. Reps. Lbs. Reps.

Week 1 - 65% Week 2 - 70%Load Load

10 on Left - 5 on Right 10 on Left - 5 on Right

1x10 each side 1x10 each side1x5

3x5

3x10 3x103x10 3x10

Week 1 Week 2

1x10sec each leg10 on Left - 5 on Right 10 on Left - 5 on Right

1x10sec each leg

1x10 each side1x10 each side 1x10 each side

Lbs. Reps. Lbs. Reps.1x5

1x10 each side

3x10 3x103x10 3x10

Example Workout Card


The objective for most programs

during the season is to maintain

strength levels acquired through the

previous three training periods.

However, some sports such as track

and swimming, may want to revisit the

Strength phase and Peak phase during

the season to bring about a peak toward

the end of the season when the bigger

meets are held.

For football do the “Heavy Day” workout

earlier in the week since competition

is at the end of the week. Maintaining

strength levels during the season will

make athletes less vulnerable to injuries

and help recovery in the event of an

injury.

Multi-sport athletes in high school are

always in a competitive season and

never get the opportunity to advance

through the other three training periods

that make up the annual program. As a

result they can’t be expected to develop

maximum strength and power.

In-Season


Boyden, Gareth, Joanna Kingman, Rosemary Dyson A., Comparison of quadriceps Electromyographic Activity with

the position of the foot during the parallel squat. Journal of Strength and Conditioning Research, 2000, 14 (4), 379

– 382.

Delavier, Frederic, Strength Training Anatomy, editions vigot, 23 rue de l’Ecole de medicine 75006 Paris, France.,

80 – 83.

Fleck, S.J. and Falkel, J.E. Valve of Resistance Training For the Reduction of Sports Injuries. Sports Medicine, 3 ,

61 – 68. 1986.

Fry, Andrew C., J. Chadwick Smith, Brian K. Schilling. Effect of knee position on hip and knee torque during the

barbell squat. Journal of Strength and Conditioning Research, 2003, 17 (4), 629 – 633.

Huberti and Hayes, Journal of Bone Joint Surgery, 1984: 715 – 724.

McCaw, Steven T., Donald R. Melrose. Stance width and bar load effects on leg muscles activity during the parallel

squat. Medicine and Science in Sport and Exercise, 1996, 428 – 235.

Kreighbaum, E., Katharine, B.M. (1996). Biomechanics; A Qualitative Approach For Studying Human Movement, Allyn

and Bacon, 4, 203 – 204.

McLaughlin, Thomas M., Charles J. Dillman, Thomas J. Lardner. A kinematic model of performance in the parallel

squat by champion powerlifting. Medicine and Science in Sport, 1977, 9 (2), 128 – 133.

The Essential Role of the Pelvis, Churchill Livingstone, Chapter 14, Pg. 204.

Wretenberg, Per, Yi Feng, ULF P. Arboreluis. High- and low-bar squatting technique during weight training.

Medicine and Science in Sports Exercise, 1996, 218 – 224.

References

module 2 - kennard-dale high school

Documents