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High School: 14-18 years old (9th-12th Grade)

MOVEMENT TRAINING

Preparation

Dynamic Warm-ups (CNS Activation with Joint and Muscle Prep)
Warm-ups are based off of training experience, sports played and overall athleticism.

Plyometrics

Lateral, Horizontal and Vertical
Multiple levels of progressions with emphasis on maximizing horizontal power/speed as it relates to all sports on the high school level.

Movement Mechanics

Lateral, Linear, and Multidirectional
Technical and complex drills (loaded and unloaded) with full speed application drills
Major emphasis on resisted and assisted movement patterns such as sprints and jumps

Sport Specificity

2-3 Drills daily dedicated to the specific sport movement

STRENGTH TRAINING (WEIGHT ROOM)

3-Week Block Microcycles

Exercises choices for each day are maintained for 3 weeks
Assigned volume (sets and reps along with tempo) will increase week to week within a given training block.
New exercises will be assigned each day for a new 3 week training block with different loading patterns.

Week 1

Learn proper muscle action while performing the appropriate exercise
Low- moderate volume ( sets of 5-8 reps) low- moderate intensity
Learn proper tempo with isometric contractions to gain proper control of eccentric and concentric movements.

Week 2

High volume (sets of 8-15 reps) with moderate intensity
Higher tempos with longer reps with speed and time under tension per set
Short rest periods to stimulate muscle growth (hypertrophy)

Week 3

This week consist of very high intensity and low volume ( sets of 1-4 reps)
Explosive tempos with heavy weights fast or lighter weights with variable load ( i.e squat jump with trapbar and bands)
Sports-Specific movements are relative on week 3
Speed and power sports will have a lot of variable resistance such as ( soccer, tennis, volleyball, golf, gymnastics, cheerleading, baseball and softball)
High contact sports athletes such as football, lacrosse, basketball and some baseball need to gain muscle mass will have heavy loads that they can manipulate very well.

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