Warm Up Outline (10-20min)

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

Foam Roll

Monostructural Movement

- Buddy Lee Warmup 2x10ea.

Active Warmup

- KB Shoulder Pendulum 1x10ea. way

- Pass Thrus 1×10

- Row Pass Thrus 1x10ea.

- Pass Thrus 1×10

Dynamic Warmup

- Plate Warmup (Do not set plate on ground until all movements are completed)

o   OH Transverse Rotations 1×10

o   Trunk Twists 1×10

o   Woodchop 1×10

o   Swings 1×10

o   Lateral Woodchop 1x5ea.

o   Lunge + Twist 1x5ea.

o   OH Reverse Lunge 1x5ea.

o   Lateral Lunge 1x5ea.

o   Transverse Lunge 1x5ea.

o   RDL Stretch 1×5

o   Single Leg Hop* 1x20yrds. ea.

o   Skip* 1x20yrds.

o   Lateral Shuffle* 1x20yrds. ea.

* = Recovery OH Farmer’s Walk between trips

Joint Mobility/Lengthening

- Hurdle Over-Unders 2×10 hurdles

- Lateral Hurdle Over-Unders 2×10 hurdles ea. dir.

Muscle Activation

- Scapula Rows 2×5

- Lateral Band Walk 2x6ea. dir.

- Serratus Press 2×20

- Shoulder External Rotation 2×20 ea.

- Shoulder Internal Rotation 2x20ea.

- Shoulder Posterior w/Retraction 2×20

- Reverse Throw 2×20

Balance

- Handstand Holds 1x30sec

Resistance Training

- Low Snatch Pull from Blocks 1×3@70%, 1×3@80%, 1×3@85%

- Low Clean Pull 1×3@70%, 1×3@80%, 1×3@85%

- High Snatch Pull from Blocks 1×3@70%, 1×3@80%, 1×3@85%

- High Clean Pull 1×3@70%, 1×3@80%, 1×3@85%

- Snatch Press 1×3@60%, 1×3@65%, 1×3@70%, 1×3@75%, 1×3@80%

- Strict Press 1×3@60%, 1×3@65%, 1×3@70%, 1×3@75%, 1×3@80%

Core

- Lever Abdominals w/Straight Arms 3×10

- Prone Plank 3x30sec.

Foam Roll

Monostructural Movement

- Bear Crawl 10 yrds.

- Crab Walk 10 yrds.

- Caterpillar 10 yrds.

- Duck Walk 10 yrds.

Active Warmup

- Runner’s Hamstring 1x5ea.

- Prone Scorpions 1x5ea.

- Supine Scorpions 1x5ea.

- Step Ups 1x5ea.

- Step Ups + Opp. Hand Rotation 1x5ea.

- Sumo Walkups 1×5

- Pass Thrus 20

Dynamic Warmup

- Reverse Lunge + Hand to Opp. Heel Touch + Quad Ext 1x5ea.

- High Knee Tuck + Lunge 1x5ea

- Lateral Spiderman 1x5ea.

- Hop Ups 1×5

Joint Mobility/Lengthening

- OH Scapula Throws w/Swiss Ball 2×10

- KB Towel Rotations 2x10ea. dir.

- 1 Arm OH Scapula Throws w/Swiss Ball 2×10

- Shoulder Joint Distraction w/Resistance Band 2x10ea.

- Med Ball Transverse Rotation Throws 2x10ea.

- T-Band Bear Crawl 2×2 ea. way

Muscle Activation

- Therapy Squats 2×5 w/3-1-2 tempo

- Scapula Pull-Ups 2×5

- Full Can 2x20ea.

- Lateral Raise Palm Down 2x20ea.

- Front Raise Palm Down 2x20ea.

- Reverse Throw 2x20ea.

- 2 O’Clock Shoulder Extension 2x20ea.

Core

- Hyper Extensions 3×10

- Supine Extended Hold 3×10

Balance

- 2 Hands 1 Foot Reverse Lunge w/Salutation 1x5ea.

Functional Movement

- Bar Warmup

Resistance Training

Eccentric (Slow Down w/Spotter Up – 5 min rest btwn exercises)

- Back Squat 2×6@65-75%

- Bench Press 2×6@65-75%

Plyometric (focus on being explosive)

- Jumping Back Squat 2×6@45-55%

- Plyo Bench Press 2×6@45-55%

Isometric (holds are for 30sec.)

- Back Squat 2×2@150-200% (Knee angle @ 120 degrees)

- Bench Press 2×2@150-200% (Bar 6in. from chest)

Concentric (Perform as relaxed as possible)

- Back Squat 2×6@90-100%

- Bench Press 2×6@90-100%

Muscle Activation

- Lateral Raise Palm Down 2x20ea.

- Shoulder Extension 2x20ea.

- Serratus Press 2x20ea.

- 2 O’Clock Shoulder Extension 2x20ea.

- Reverse Throw 2x20ea.

Bar Technique

- Sn Deadlift+HMS+SP+OHS+Sotos Press 1x5ea.

- MS+PSB+OHS+Sotos Press 1x5ea.

- HSP+PS+HS+Sn Land+Sn Drop 1x3ea.

- SP+HPS+HDS+SB+HSB 1x3ea.

- Deadlift+HMC+FS+Press 1x5ea.

- MC+DFS+PP 1x5ea.

- HCP+PC+HC+PJ 1x3ea.

- CP+HPC+HDC+PJ+Jerk 1x3ea.

Resistance Training Program

- KB Swings 3×10

- KB Wood Chop 3×10

- KB Renegade Row 3x10ea.

- KB 1 Arm Swing Snatch 3x10ea.

- KB 1 Arm Swing Clean + Press 3×10

- KB OH Farmers Walk 3x20yrds.

- KB Turkish Get Up 3x5ea.

- KB Windmill + Curl 3x5ea. + 10

- KB OH Tricep Extensions 3x10ea.

- DB Int/Ext Rotators 3x10ea.

Gymnastics

- Pull Ups 3×10

- Push Ups 3×10

- Hand Stand Holds 3x30sec.

- Rockers 3×15

- Archers 3×15

Foam Roll

Monostructural Movement

- Jog 400m

Active Warmup

- Leg Pendulum 1x10ea. way

- Wall Support Butt Kicks 1x10ea.

- Around the Worlds 1x10ea. way

Dynamic Warmup

- Walkouts 1×10

- Running Butt Kicks 1×20 steps

- Running High Knees 1×20 steps

- Skip for Height 1x10ea. leg

Joint Mobility/Lengthening

- Joint Rotations (ankle/wrist) 1x10ea.

- Rhomboid Extensions w/Swiss Ball 1x10ea.

- Prisoner’s Walk 1x6ea. way

Muscle Activation

- Scapula Pull-Ups 2×10

- Scapula Dips 2×5

- Reverse Therapy Squats 2×5

- Full Can 2x20ea.

- Front Raise Palm Down 2x20ea.

- Scaption 2×20

- Shoulder External Rotation 2x20ea.

- Posterior w/Retraction 2x20ea.

Core

- Barbell Overhead Circle Walks 3×1 complete circle

- Marching Bridges 3×10

Balance Warmup

- Kooka 3x5ea.

Functional Movement

- Duck Walk + KB Press

Reactive Warmup

- Drop Squat 3×4

Resistance Training

- Muscle Snatch 5×2

- Muscle Clean + Push Press 5×2

- Power Snatch 2@65%, 2@75%, 3×2@80%

- Power Clean + Push Jerk 2@65%, 2@75%, 3×2@80%

- Seated Box Jump 5×6

Foam Roll

Monostructural Movement

- Buddy Lee Warmup 2x10ea.

Active Warmup

- KB Shoulder Pendulum 1x10ea. way

- Pass Thrus 1×10

- Row Pass Thrus 1x10ea.

- Pass Thrus 1×10

Dynamic Warmup

- Plate Warmup (Do not set plate on ground until all movements are completed)

o   OH Transverse Rotations 1×10

o   Trunk Twists 1×10

o   Woodchop 1×10

o   Swings 1×10

o   Lateral Woodchop 1x5ea.

o   Lunge + Twist 1x5ea.

o   OH Reverse Lunge 1x5ea.

o   Lateral Lunge 1x5ea.

o   Transverse Lunge 1x5ea.

o   RDL Stretch 1×5

o   Single Leg Hop* 1x20yrds. ea.

o   Skip* 1x20yrds.

o   Lateral Shuffle* 1x20yrds. ea.

* = Recovery OH Farmer’s Walk between trips

Joint Mobility/Lengthening

- Hurdle Over-Unders 2×10 hurdles

- Lateral Hurdle Over-Unders 2×10 hurdles ea. dir.

Muscle Activation

- Scapula Rows 2×5

- Lateral Band Walk 2x6ea. dir.

- Serratus Press 2×20

- Shoulder External Rotation 2×20 ea.

- Shoulder Internal Rotation 2x20ea.

- Shoulder Posterior w/Retraction 2×20

- Reverse Throw 2×20

Balance

- Handstand Holds 1x30sec

Resistance Training

- Low Snatch Pull 1×3@70%, 1×3@80%, 1×3@85%

- Low Clean Pull from Blocks 1×3@70%, 1×3@80%, 1×3@85%

- High Snatch Pull 1×3@70%, 1×3@80%, 1×3@85%

- High Clean Pull from Blocks 1×3@70%, 1×3@80%, 1×3@85%

- Snatch Press 1×3@60%, 1×3@65%, 1×3@70%, 1×3@75%, 1×3@80%

- Strict Press 1×3@60%, 1×3@65%, 1×3@70%, 1×3@75%, 1×3@80%

Core

- Lever Abdominals w/Straight Arms 3×10

- Prone Plank 3x30sec.