FEBRUARY 17-18, 2017 NORCROSS, GANATIONAL CONFERENCE
2017 NATIONAL CONFERENCE
FEBRUARY 17-18, 2017 NORCROSS, GA
TheTrojanPowerProgram
AnoverviewoftheWayzataPublicSchoolSystemyearroundstrength
andconditioningprogram.
TopicsCovered
• DistrictWideInitiatives• SchoolCurriculum• AthleticPerformance• Gameday Lifting• SummerProgram• EmergencyPreparedness• Others/Questions
WayzataSchoolDistrict
• Foundedinandaround1855• 8ElementarySchools• 3MiddleSchools• Employs1,300people– 700teachers.• Serves11,500students.• 15milesWestofMinneapolis• Veryaffluentcommunity.
WayzataHighSchool
• Enrollmentof3,500- Grades9- 12• Graduatingclassof845.• Priorto2001Wayzatawon21teamstatetitles.• 2001– presentWayzatahas51teamstatetitlesand1
nationalchampionship(GirlsXC).• Builtanewfacilityandintheprocessoutfitted2middle
schoolswithequipmenttoexpandprogram.• IncorporatedaTrojanPowerReadinessprogramatthe
elementaryschools.• Summerprogramconsistentlydrawsover600participants
– 750wasourlargestgroup.
MyRoleatWayzata
• PhysicalEducationTeacher• StrengthandConditioningCoordinator• FootballDirectorofOperations• BlockSchedule– 90minuteperiods• TeachBlocks1,2,4,andrunafterschoolprogram• Block3prep– Halftimeforme• TermClasses– 8weekcourse• SemesterClasses– Everyotherday16weekcourse
Landof10,000Lakes
• MajorityofMNSchoolDistrictsdonotstartschooluntilafterLaborDay.
• FallSportsStartMondaynearestAug15th.• MEABreak2-3daysoff3rd weekinOctober.• NormalThanksgiving/WinterBreak• SpringBreaklateMarch/EarlyApril.• SchoolgoesthroughfirstweekofJune.• WeekofJuly4th isdeadperiodwithathletes.• MNhasmoreshorelinethanCA+HI+FL!
DistrictCoreValues
• Achievement– ChallengeforExcellence.• Collaboration– Maximizeopportunitiesandeliminatebarriers.
• Community– SenseofBelonging.• Equity– Meetneedsofallstudents.• Integrity– Rightthing,rightway,atrighttime.• Respect– Everybodyhasvalue.
TrojanPower
• HighSchoolProgramGrades9– 12• MiddleSchoolProgramGrades6-8• ElementaryProgramGrades4-5• TrojanPower(9-12)SummerProgram• TrojanStrength(6-8)Winter/Summer• TrojanReadiness(4-5)(CommunityEd)afterschoolprogramthroughouttheschoolyear
Curriculum
• Strength1– Introclass• Strength2– prereq Strength1• PeakPerformanceprereq Strength2• BlockSchedule(4)8weekTerms• 3rd BlockPrep(halftime)• PeakPerformanceBlock1,Strength2Block2,Strength1Block4– Recoveryforactivity.
ClassValues
• Tieourdistrictvaluesintoourcurriculum.• Getbetter(acheivement)• Workwellwithothers(collaboration)• Helpsomebodyelsegetbetter(community)• Doyourjob,knowyourrole(equity)• Technique,Discipline,Effort(integrity)• Beagoodperson(respect)
CreatedaCultureofSelfDiscipline
• Curriculumapproachatalltimes,mirroredourschoolclasseswithoursummerprogramandafterschoolprograms.
• GaveroomandallowedforDifferentiation.• Createdagroupmentalitywiththeathletesthatstrengthmattered,andsodothey.
• Gotthecommunitytobelievethatstrengthmattered,andtheirsupportcontributed.
• Wantedthemtobeabletoseeitaswell.
Lizard/ReptilianBrain
• FirstGatekeeperofBrain.• Waryofanythingnewordifferent.• PanicButtonofBrain.• Has3mainneeds:– Routines:PredictabilityandRepetitions.– Safety:BoundariesandSuccess/Results.– Systems:ProcessesandRituals.
• Autopilot
Routines
• Thisageneedsroutines,structureandneedtoseemanageableresults.
• Ourclassesfollowspecificroutinesatalltimes.Transitioning atitsbest.
• Attendance,GeneralWarmUp,DynamicWarmUp,SpecificPlatformWarmUp.
• Workoutprotocolsbasedonthelevelofclassorathleteintheclass.Differentiation
Safety/Systems
• MyClassesduringthedayareamix,athletesandnonathletes.
• Ihavetohaveasystemthattrainseveryoneinasafeandefficientmanner.
• Halfofthemneedboundariesandotherhalfneedtoseeresults.
• Creatingthatmixisthekeyingredienttomyday,andaretheprocessesandritualswefollow.
WayzataBlocks• White– Blue– Gold• Modifiedblockzero• Eachclasshasablockzeroweek,1st weekofthe8weekterm.
• “White”workoutsareStrength1• “Blue”isStrength2• “Gold”PeakPerformance• Wemodifytheworkoutsbasedonseveralfactorsandalsoassigntoathleticteamsbasedongradeleveletc.
AthleticDevelopment
• AfterSchoolProgramflowswiththeschoolcalendarforoutofseasonprograms.
• Inseasonprogramsareonseparatetimelines.• Facilityisopen6:30am- schoolstart8:20am.• Openafterschool,schoolend3:10pm.• Variousprogramswilltrainuntil6pm.• Notpresentatallworkouts,coachesbringteamsinafterhours.
WorkingwithSports
• Collaboration.Iworkwiththecoachesandseewhattheybringtothetable.
• TheyworkcloselywithusinthesummerprogramsoIknowthemandworkouts.
• AirTrafficController– myjobistoassistinputtingallthepiecestogether.
• Ihavetocoachcoachesalot– turnoverinstaff,etc.
WorkingwithAthletes/Classes
• IfIhaveanathleteinclass,thathasateamworkoutbeforeorafterschool,wemonitorandadjust.
• Mobility,Stability,Agility,Flexibility,Etc.• DWMAassess– monitorandadjust.• “BecomingaSuppleLeopard”• AnkleRocker– ShinAngle– Etc.
GameDayWorkouts
• WewilltrainonGameDayinmyclasses.• SometeamschoosetotrainasateamongamedayandIfacilitatethoseteams.
• Wehavefeltverygoodaboutourgamedaytemplateandgettingathletesreadytoplay.
• Dynamic,Explosive,Controlled.• Reassurecoachesrepeatedly,“Taper”
SampleWorkoutGeneralWarmUp5minutes
ChangeofDirection2-3minutes
PositionStarts2minutes
PlatformWork5minutes
Presses
2-3minutes
TeamFinishers2-3minutes
LightJog /Bike
Not fullspeedyet
Now weareexplosive
DynamicWarmUp
GobletSquat 2x3
ExplosivePushUps
WalkingDynamic
React aswellasrun
Out ofstance/start
CleanProgression2x 5
SquatJumpOHS 2x3
MB Ballthrows
DynamicWarmUp
Shuffle andChase
FBteamhas cards.
Light andExplosive
MBCatch &Throw2x3
GroupStretch
Stayonbackhip etc
BasketballShooting
CleanPullsMB Slams
Jerk2x3
Etc.
2– 3x3,4x4,etc.
MBSquat&Press4x4
OutstandinginYourField
• I’mnotthesmartest/beststrengthcoachinthisroom,promiseyouthat.
• IamthebeststrengthcoachintheWayzataProgram.Iknowmycoaches,athletes,community,andthatisthekey.
• Youdon’thavetobeanexpertinthefield.Youneedtobeanexpertinyourfield.
• BeaFarmer.
Programming
• Ourschoolhasaddedanextramathandsciencecreditabovethestaterequirementforgraduation.
• EventhoughIhavetheclassesnotallstudentscanfitthemintotheirschedule.
• Notallsportcoachesarecompletelycommittedtotrainingonaregularbasis.
• I’mdoingwhatIcan,withwhatIhave,withwhereIam.
Programming
• Wedonotusepercentagebasedtraining.• IuseaRepRangeMethod.• Certainpopulations/teamsIhaveusedpercentagebasedtraining.
• KeepcomingbacktoourRepRange.• Manymultiplesportathletes,youngerathletes,don’thaveathleticperiodstohaveallmyteamsonaregularbasis.
RepRange
• Wedon’tjustrunastraightlinearprogram.• Imanipulateworkoutsbyhavingthekidsgoupanddownoncharts.
• SometimesIwillmanipulatewhichendofthesetrepcharttheystartandendon.
• Theyareabasicguidebutnotsetinstone.• Eachathleteisdifferentandwearecertaintoaccommodateforthis.(APRE)
ExercisePool
• Allowforsomeathletestoincreaseordecreasetheloadorstress.
• Allowforotherstotrainatamanageablepace,orifinseasonetc.
• Accommodateslengthoftimeinbetweenclasses/terms,orjustnothavingtrainedinquiteawhile.
• Starteachtermoutwiththebasicsbutdifferentiateforeveryone.
SummerProgram
• Myfavoritetrainingblockhandsdown.• Mangeover650studentathletesasummer.• Usuallyemploy15-20coachesasummer.• Hiresportcoachesfirst– benefitsarehuge.Bycoachingmycoachestheybringintheathletesandtheylearnsystemstoworkwithathletesdowntheroad.
• Helpstoassistuswiththemultisportathlete.
4DayRollingSplit
• Dothisissummeraswellasduringtheyearattimes.
• RotateourFoundationMovementstoaccommodatea4dayweek.
• Clean– Squat– Bench– Clean• Squat– Bench– Clean– Squat• Bench– Clean– Squat– Bench• Backfillwithcorrespondingmovements.
TrojanOlympics
• Culminationofthesummerwork.• Annualcompetitioncombiningspeed,strength,power,andagility.
• AthletescomparethemselvestocurrentaswellasformerTrojans.
• Onlyrecordboardinourroomisthewinnersofthiscompetitionandtheystayupallyear.
• Definitehighlightofthecommunity.
SummerStaff
• Beginthesummerwithaweekofcoachespreparation.
• Includesprogramming,scheduling,facilityprepaswellasemergencystafftraining.
• Planyourworkandworkyourplan.• WealmostlostanathletetoSuddenCardiacArrestin2009.
• SCAis#1killerinhighschoolathletes.
AED’sSaveLives
• TrainyourstafftouseAED’sandCPR• SCAisanelectricalproblem,HeartAttackisaplumbingproblem.
• Ifakidsuddenlygoesdownimmediatelycall911,assumeitsSCAandgetanAED.
• Electricalshockisonlythingthatcanreturnnormalheartrhythm.
• Haveapreparedplan,outliningeverything.
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