OPTIMIZING ATHLETIC PERFORMANCE

SST Seminar

Sierra High School

Manteca, CA.
“Why we
do what
we do”
 VISION

“to be recognized as a national

leader in speed and strength
training the high school
student-athlete”
 MISSION

“teach teachers and coaches

speed and strength exercises
that optimize performance for
students and athletes of all
ages”
3
 FUNCTIONAL

“free-weight, multi-joint
exercises performed in a
standing position”
 INTENSE
“training that
produces a systemic
neuroendocrine
response”

Inspired by CrossFit
 VARIABLE, IF NOT
RANDOM

“a constant change of
the training modality”
 TRAIN
MOVEMENTS
NOT
MUSCLES
YEAR-ROUND TRAINING

Train through the

competitive
season, not to the
competitive season
GENERAL AT BEST

“The best way to

become a better
football player or
baseball pitcher is to
play football or pitch”
“EVERYONE
IS
AN
ATHLETE”
 “light & right,
not
wrong & heavy”
“What
we do”
OPTIMIZING ATHLETIC PERFORMANCE

TESTING
 Physical
Performance
Profile
OPTIMIZING ATHLETIC PERFORMANCE

TEACHING
OPTIMIZING ATHLETIC PERFORMANCE

TRAINING
DYNAMIC WARM-UP
• Crossover skip
• Knee to chest
• High foot lunge
• Crab walk
• Slow cariocca
• Lateral squat
• Lateral jacks
• Cariocca
• Hip series
• Walking mechanics
 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
 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
 L.S.A.
• Wheel
• Cross
• Dot
• Ring
• I test
• Shuffle I
• Shuttle
• Shuffle Shuttle
• T test
• Partner L
 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
 BODYWEIGHT
• Hand stand push-up
• Push-up
• Diamond push-up
• Pull-up
• Burpee
• Air squat
• Lunge
• Single leg squat
• Knee-up
• Box jump
 TECHNICAL
• Pull
• Clean
• Snatch
• Front squat
• Back squat
• Overhead squat
• Snatch balance
• Snatch land
• Push press
• Jerk
 COMPLEX
• Burgeners
• Clean
• Snatch
• Front squat jerk
• Zots press
• Wall ball *
• Russian swing *
• American swing *
• Thruster *
• Ball slam *

* Inspired by CrossFit
 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
 CORE
• Ab-mat sit-up
• Back extension
• Prone isolation
• Superman
• Hollow rock
• Crazy eights
• Seated twist
• Cawley circuit
• Russian twist
• Medball lunge & twist
“How we
do what
we do”
 DESIGN FACTORS

• Functional,
• Intense,
• Variable, if not random

Inspired by CrossFit
SESSION COMPONENTS

• Neurological,

• Technical,

• Complex,

• Metabolic,

• Structural
 MACROCYCLE

• Twenty-week fall cycle

• Twenty-week spring cycle
• Eight-week summer cycle

• 5 days per week training

 Objective: Allen
#1
D.W.U.

Unit Mode Exercise Sets Reps

Technical Overhead Squat 5 x 5

Complex Burgeners 3 x 14

"Allen"

Air squat progression add 1 rep

20 x per
for sets 20 minutes minute

Speedskater 3 x 10
Structural

Knee-ups 3 x 25

D.R.O.M.
 Objective: Aerobic
#2
D.W.U.

Unit Mode Exercise Sets x Reps

A-skips 5 x 20

Ladder drills
(2 in; jump scotch; Nike stick; in, in, out, out) 2 x 20

Tuck jumps 5 x 10

400 meter run x 3

Aerobic 50 air squats

D.R.O.M.
State of the art training facility
Rocklin, CA.
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