Question for Dos

[CC dad]

I was going to post this in your topic about power below but it got a little heated so I decided to just ask you. I have been asked about helping with the S&C program of a local high school. This stuff is just a hobby for me so I have been debating wether or not I even know a enough to help them. This school has some pretty strong kids but the one thing that I immediatly picked up on when watching them play any sport is that lack the ability to convert this strength to power and quickness. No matter what the sport they just seem to be a step behind. This why your post have intrigued me. If you dont mind me asking how do you incorporate olympic lifts? Is it something that you do year around? Do you still have your players do conventional lifts like bench press and squat? Do you use olympic lifts as the foundation of your program or are they just a part of it? I am pretty sure that I could help these kids out but I have never thought of doing it the way you do but the results of your team obviously show that you are on to something. If I do this I want it to be sucessful so any info that you could give me would be greatly appreciated. Also I want to say that I understand that you get paid well to do what you do. I will understand compleatly if you do not want to give away knowledge that you spent years developing. Im just asking for a little direction. Thank you.

[chris_f]

I'd really like to hear Dos's thoughts on this as well! I've always been curious as to how athlete programs are put together (and actually, i'd like to go on an athlete program at some point, as well).

[dos]

C&C Dad,

All of our workouts are posted on my website (located in my signature line). Take a look at this football workout as an example
http://www.coc.cc.ca.us/departments/...split_rout.htm


I know some Senior Level USA Weightlifting coaches who believe that if you clean/snatch, press, and squat, this is all you need for every sport. I disagree with this logic. What i do try to incorporate into all of our teams programs? here are most of the things:
Oly lifts, squats(variation), single leg multi-joint (variation....lunges, step-up, 1 leg squat), press and pull on all lanes, hip dominant movements such as good mornings, RDL's, torso training

I like to think that I create our training programs 'around' the Oly lifts. We will do 4-5 things with each of our team every session. Football is the only sport in which we do use bench press as one of our 'core lifts' as colleges often want to know how strong they are (i.e. what does he bench ) so we really need to try to help our guys have appropriate #'s in this lift.

We do an Olympic movement or a combination lift each day....sometimes two depending on the team, time of year etc. and the rest fall into the other areas that I listed above. A typical basketball, soccer, volleyball session might look like this:

*start w/ ladder, box jumps, dot drills etc. to warm-up + a barbell complex prior to lifting....
-Clean & split jerk
-Front squats
-RDL's
-Chin-ups
-Plyo push-ups
-CORE/ TORSO work

A session like this with a normal size team will take around 50 mn. Hope that helps....take a look at the website for more examples (keep in mind that not all the pages are up-to-date).

[CC dad]

Thank you very much. I will check out the site as football is the main sport that they are worried about. Again thank you and continued sucess with your team.