Warm Up Outline (10-20min)

Warmup (10-15mins)

Foam Roll

Chinese Warmup

- Joint Rotations (Ankle, Knee, Hip, Shoulder, Wrist)

Core Activation

- Hyper Row 3×10

- Medicine Ball High Low Seated Twists 3x10ea.

Muscle Activation

- Hand Stand Balance (look at toe to hand) 3x15sec.

- Hand Stand Lean & Pull Away 3x10sec.

- Frog Hand Stand (Head Stand / Knees to Elbows) + Hip Up/Downs 3×10

- Full Can 2x20ea.

- Lateral Raise Palm Down 2x20ea.

- Front Raise Palm Down 2x20ea.

- Reverse Throw 2x20ea.

- 2 O’Clock Shoulder Extension 2x20ea.

Bar Technique (20-30mins.)

- Barskie SD+HHMS+OH Squat 2×10

- Barskie HSP+HPS+DS 3×5

- Barskie Deadlift+HHMC+PP 2×10

- Barskie HCP+HPC+DC 3×5

- 3 Pos Snatch (Ground/knee/high hang) 3@50%, 2@55%, 3×1@60%

- 3 Pos Clean(Ground/knee/high hang) 3@50%, 2@55%, 3×1@60%

Resistance Training (10-15mins.)

- KB Swing 2×10

- KB Woodchops 2×10

- 1 Arm KB Snatch+OH Squat+Zotes Press 2x5ea.

- 2 Arm KB Snatch+OH Squat+Zotes Press 2×5

- 1 Arm KB Clean+Front Squat+Press+Split Jerk 2x5ea.

- 2 Arm KB Clean+Front Squat+Press+Split Jerk 2×5

- Turkish Get Up 2x5ea.

- KB Windmill+Curl+Press 2x10ea.

Gymnastics (10-15mins.)

- Archer Pull Up (Fit Up) 4×10

- Archer Push Up (Fit Up) 5×10

- Leg Swings 5×10

Cool Down (10-15mins.)

- 90′  OH Wall Sit 3x1min.

- Deadlift Static Hold 3x30sec.

- Static Stretching

Warmup (10-15mins.)

Foam roll

Active warmup

-Pass Thrus 20

-Step Ups 1x5ea.

Dynamic warmup

-Frankensteins 1x10ea.

-Walking Half Butterfly + Lunge + Twist 1x5ea.

-2 Hands 1 Foot + Reverse Lunge + Hand to Opp. Heel Touch 1x5ea.

-High Knee + Lateral Spiderman 1x5ea.

-Hop Ups 1×5

Joint Mobility

-Prisoner Walk 2x6ea. way

-Shoulder Joint Distraction w/Resistance Band 2x10ea.

Muscle Activation

-Lateral Raise Palm Down 2x20ea.

-Shoulder Extension 2x20ea.

-Serratus Press 2x20ea.

-2 O’Clock Shoulder Extension 2x20ea.

-Reverse Throw 2x20ea.

Speed, Agility, and Quickness (15-20 mins.)

-Star Drill (Sprint, Back Peddle, Shuffle)

-Bag Weave

-Med Ball Lateral Shuffle/Pass to Sprint

-Med Ball Wall Scoop Toss

-Four-Point Pop-Up to Ball Catch

Resistance Training (30-40mins.)

-Front Squat 5@60%, 5@70%, 6-8×5@85%

-Bounding Hurdle Jumps 6-8×5 hurdles (perform 1 set of hurdle jumps immediately following each set of front squats @ 85%)

-Press 5@60%, 5@70%, 6-8×6@85%

-Wall Balls 6-8×6 (perform 1 set of wall balls immediately following each set of press @ 85%)

-One Arm Row 5@60%, 5@70%, 6-8×7@85%

-Transverse Twist + Toss w/Med Ball 6-8×7 (perform 1 set of med ball twist+toss immediately following each set of Rows @ 85%)

-RDL 5@60%, 5@70%, 6-8×8@85%

-Box Jumps 6-8×8 (perform 1 set of box jumps immediately following each set of RDL @ 85%)

-DB Curls 3x12ea.

-DB Skull crusher 3x12ea.

Cool Down (10-15mins.)

-Static Stretch

Warmup (5-10mins.)

Foam Roll

Joint Mobility

- Therapy Squats 3×5

- OH Scapula Throws w/Swiss Ball 3×10

Muscle Activation

- Full Can 2x20ea.

- Front Raise Palm Down 2x20ea.

- Scaption 2×20

- Shoulder External Rotation 2x20ea.

- Posterior w/Retraction 2x20ea.

Core Activation

- Lever Abdominals w/Med Ball 3×10

- Plank 3x30sec. w/plate on back

Functional Movement/Bar Warmup

-Deadlift+RDL+BOR+MC+FS+Press+Good Morning 1x5ea.

-Sn. Deadlift+HH Snatch Pull+Hang Muscle Snatch+OH Squat+Zotes Press 1x5ea.

Olympic Lift Training (30-40mins.)

- Power Snatch 2@50%, 3×2@60%

- Power clean + Push jerk 2@50%, 3×2@60%

- Hang Power Snatch 2@50%, 3×2@60%

- Hang Power Clean 2@50%, 3×2@60%

Core Training

- Full GHD Sit Ups 3×15

- GHD Extensions 3×15

Plyometric Training (10-15mins.)

- Pogo 3×10

- Med Ball Over-Under 3×5

- Rocket Jumps 3×4

- Split Jumps 3×4

- Prancing 2×4

- Galloping 3×10

- Fast Skipping 3×10

- Ankle Flip 3×6

- Single-Leg Stair Bound 3×6

- Lateral Bound (SB) 3×6

- Alternate Leg Stair Bound 3×6

Cool Down (10-15mins.)

- Static Stretch

Warmup (5-10mins)

Foam Roll

Chinese Warmup

- Joint Rotations (Ankle, Knee, Hip, Shoulder, Wrist)

Muscle Activation

- Serratus Press 2×20

- Shoulder External Rotation 2×20 ea.

- Shoulder Internal Rotation 2x20ea.

- Shoulder Posterior w/Retraction 2×20

- Reverse Throw 2×20

- Hand Stand Balance (look at toe to hand) 3x15sec.

- Hand Stand Lean & Pull Away 3x10sec

- Frog Hand Stand (Head Stand / Knees to Elbows) + Hip Up/Downs 3×10

Bar Technique (20-30mins.)

- Barskie SD+HHMS+OH Squat 2×10

- Barskie HSP+HPS+DS 3×5

- Barskie Deadlift+HHMC+PP 2×10

- Barskie HCP+HPC+DC 3×5

- 3 Pos Snatch (Ground/knee/high hang) 3@50%, 2@55%, 3×1@60%,

- 3 Pos Clean(Ground/knee/high hang) 3@50%, 2@55%, 3×1@60%

Resistance Training (10-15mins.)

- KB Swing 3×10

- KB Woodchops 3×10

- 1 Arm KB Snatch+OH Squat+Zotes Press 3x5ea.

- 2 Arm KB Snatch+OH Squat+Zotes Press 3x5ea.

- 1 Arm KB Clean+Front Squat+Press+Split Jerk 3x5ea.

- 2 Arm KB Clean+Front Squat+Press+Split Jerk 3x5ea.

- Turkish Get Up 3x5ea.

- KB Windmill+Curl+Press 3x10ea.

Gymnastics (10-15mins.)

- Hand Stand Push Up 4×10

- Ring Pull Up 3×10

- Ring Push ups (Fit Up) 3×10

- Ring Bubaca’s & Skin the cat 4×5+5

Cool Down (10-15mins.)

- Static Stretching

Warmup (5-10mins.)

Foam roll

Active warmup

- Pass Thrus 20

- Step Ups 1x5ea.

Dynamic warmup

- Frankensteins 1x10ea.

- Walking Half Butterfly + Lunge + Twist 1x5ea.

- 2 Hands 1 Foot + Reverse Lunge + Hand to Opp. Heel Touch 1x5ea.

- High Knee + Lateral Spiderman 1x5ea.

- Hop Ups 1×5

Joint Mobility

- Prisoner Walk 2x6ea. way

- Shoulder Joint Distraction w/Resistance Band 2x10ea.

Muscle Activation

- Full Can 2x20ea.

- Lateral Raise Palm Down 2x20ea.

- Front Raise Palm Down 2x20ea.

- Shoulder Extension 2x20ea.

- Scaption 2x20ea.

Core

- Hyper Extensions 3×10

- Supine Extended Hold 3×10

Speed, Agility, & Quickness (15-20mins.)

- Straight Leg Shuffle

- Wall Drills (Acceleration Marches)

- Four Point Pop Up

- 15yrd. Turn Drill

- Plyo Push Ups

- Forward Roll Over Shoulder to Ball Catch

Resistance Training (30-40mins.)

- Back Squat 5@60%, 5@70%, 6-8×5@85%

- Bounding Hurdle Jumps 6-8×5 hurdles (perform 1 set of hurdle jumps immediately following each set of back squats @ 85%)

- Bench Press 5@60%, 5@70&, 6-8×6@85%

- Med Ball Wall Chest Pass 6-8×5 (perform 1 set of med ball passes immediately following each set of bench press @ 85%)

- BOR 5@60%, 5@70%, 6-8×7@85%

- Clapping Pull Up 6-8×5 (perform 1 set of clapping pull ups immediately following each set of BOR @ 85%)

- Deadlift 5@60%, 5@70%, 6-8×8@85%

- Med Ball Slam 6-8×5 (perform 1 set of bodyweight squat jumps immediately following each set of deadlift @ 85%)

- BB Curls 3×12

- BB skull crusher 3×12

Cool Down (10-15mins.)

- Static Stretching

LOUIE SIMMONS TRAINING PROGRAM

by Paul Brueske

Let me start by saying I think Louie SImmons is in fact an strength training genius. I feel his training program is ideal for powerlifters and there is no doubt it is an effective training routine for anyone seeking to improve their strength and power. However, after studying Louie’s program extensively I have found many reasons why high school coaches and in many cases college coaches should not use his routine with their student athletes.

1. In the typical high school strength program there is usually a large number of student- athletes training at once. Moreover, coaches oftentimes must work under the time constraints of a class period. Therefore, using chains, bands and many Louie’s special exericses is simply not practical in this type of setting.

2. Louie doesn’t feel olympic style lifting is needed. Maybe not for powerlifting but in throwing its a must. Throwing and the sport of weightlifting are total-body efforts in which proficient performance is directly related to full extension of the hips, knees, and ankles. Olympic style lifting is the most sport-specific lifting a thrower can do. Not only do the olympic lifts require strength, they also require coordination, balance, flexibility, technique. (The same ingredients a successful thrower must have) The traditional powerlifts DO NOT incorporate these concepts to the extent that the olympic lifts do. Virtually all top throwers are also very accomplished in the Olympic lifts. Ask any world class thrower what lifts they feel are the most beneficial and you will undoubtedly hear the “olympic style lifts “mentioned.

3. Louie’s training program is individualized in that it targets an individual’s weaknesses. This is a very sound concept. However, when your supervising a group of 60-100+ athletes at once it is practically impossible to design an individualized routine for that number. In a high school setting, you might be able to target general weaknesses that several members of a team share such as lack of explosive power, but it is not possible to effectively tailor a routine for each athlete and still run an efficient and organized weight lifting class period. It is just not practical.

Read more…..

Rest