Matt Ludwig CSCS,SCCC Strength and Conditioning Coach University of Washington
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Matt Ludwig CSCS,SCCC
Strength and Conditioning Coach
University of Washington
coachlud@uw.edu
Our athletes could perform better if they were: •Physically stronger •More explosive and powerful •Faster •Big enough and lean enough for optimal performance •Able to move freely and fluidly on balance in all planes of motion •Able to handle large amounts of work for more deliberate practice •Able to quickly learn new strategies and think critically •Mentally tough, selfless, and relentlessly committed to TEAM.
•Always mindful of where they want to be,
be see the big picture
•Critical and repetitious
p evaluators
•Great problem solvers
• Patient, Do the work, Put athletes in a position to succeed often
•Tirelessly work to be a better coach today than they were yesterday
• Have a philosophy for why you do what you do.
do
• Define the outcome y
you want to achieve and the time frame
needed to achieve that goal.
• Create a teaching
h model
d l to shift
h f athletic
hl performance
f ffrom
X‐Y in small increments. Eat the elephant 1 bite at a time.
It is the coach/ teacher’s responsibility to implement the level of
engagement that your program requires to produce the results
you are looking for.I believe every athlete is capable of development and improvement to
bring something constructively unique to the competition floor. . I will
train all athletes using the science of sports performance to assess and
o ercome physical
overcome ph sical performance barriers.
barriers I will
ill create and implement
training plans that improve the athletes value to themselves and the
teams they play for. It is my responsibility to elevate the performance of
eachh athlete
thl t physically
h i ll and d mentally.
t ll M My goall is
i for
f every athlete
thl t to
t
realize and experience the reward of achieving their potential.• Define the strengths and limitations of the athlete
• (talent, IQ, technical skills, physical strength, endurance, speed..)
• Define the obstacles and challenges you will see in the
upcoming year/season
• ((opponents,
t home
h vs away environments,
i t multi
lti sportt athletes,
thl t
academics, facilities, poor diets, puberty, common injuries..)
• Define the fundamental skills needed to be successful
• Running, jumping, pushing, pulling, blocking, hitting, swinging,
th
throwing…
i Have
H your athletes
thl t mastered
t d these
th skills
kill andd can they
th
combine these actions.• Your evaluation process exposes the problems.
problems
• Create simple
p execution p
plans to address the issues
• Use easy to understand language with direct instruction
• Reward success, correct failure, be patient and allow them to
learn. (know when to use the carrot and when to use the
learn
whip)
• Hold athletes accountable, but do not assume anything!DANIEL COYLE “The Talent Code”
1. p it is not innate. Everything
Skill is developed y g can be learned
2. Mastering a skill takes passionate practice – it needs to matter enough to you
tthat
at you are
a e willing
g to push
pus yourself
you se outside
outs de of
o your
you comfort
co o t zone.
o e. Get
comfortable with being uncomfortable
3. Nobody has ever mastered a skill by themselves. Great masters seek coaching
and mentoring.
4
4. Exceptions to the rule are the ones that learn to overcome their deficiencies
and learn new skills faster than the norm. (great coaches and internal drive)
5. Confidence
C fid andd mental
t l toughness
t h are b
built
ilt th
through
h repetition
titi and
d showing
h i
your athletes you trust their decision making process.1. Strength Training
2. Speed Agility and Conditioning
3. PARTICIPATING IN OTHER SPORTS
4. Teaching your athletes how to set goals
55. Get q
qualityy sleep
p
6. Eating nutritionally sound meals
7. Sport specific training with specialist coaches
8. Reading and study other masters of the game
9. Training with others that have advanced to higher degrees of the gameg
•Strengthens bones,, muscles,, ligaments,
g , and tendons to reduce jjoint
stress, and reduce potential for injury.
•Increases electrical activity within the CNS for improving force
productivity to increase strength, speed, and power of movement
•Improves metabolic working capacity allowing work to be
performed longer at higher intensities with more efficient recovery
•Defines weak and lagging areas that may be limiting performance•Have the end in mind.
mind (Strength,
(Strength Power,
Power Endurance,
Endurance Mobility,
Mobility Size)
•Build “Athletic Strength”
g (prepare
(p p for the demands of competition)
p )
Body building vs. Olympic weight lifting vs. SPORT TRAINING
•Training model: introduce‐
introduce develop‐
develop sub mastery – mastery‐
mastery test
•Start with the most basic of training
g movements and avoid
gimmicks, devices, and toys.
•Use low volume low intensity and build up to your training volume
and intensity over the first 4‐6 weeks.•“Strength training has to play a physiological role; it has to tap the same
energy system to add to the specific adaptation to the physiological
requirements of a given sport,” Tutor Bompa.
•Make your goals complement one another.
• Training for maximal strength conflicts with aerobic endurance
• Training for maximal strength complements sprint speed
•Train to optimize performance at the correct time within your season.
season
• Athletic benefits of training may take 3 to 4 weeks post training cycle to express
themselves in sport competition
• Most sports do not require mass! Sports require power, quickness, and fast
application of force. Bodybuilding methods do not result in increasing power.Introduce the exercise first with body weight or minimal resistance.
Develop the exercises by adding volume and improving technique
Establish sub mastery of the exercises by training with the volume needed
to elicit a positive effect on performance, with near perfect technique and
possibly adding resistance.
resistance
p
Master technical aspects of the lift relative to the athletes anatomical
capabilities
Test the athlete to evaluate progress from baseline introductionBack Squat Flat Bench Press
Front Squat Angular Bench Presses
Deadlift Overhead Pressing
Lunges /Step Ups Pull Ups/Chin Ups
Glute ham raise Push Ups (core tight)
Leg Curls Correctly Jumping
Romanian Deadlifts Correctlyy Landing
g
Single Leg Squat Efficient Run Mechanics
All off these
h exercises
i can b
be performed
f d with
i h many variations
i i and
d tools.
l
When motor patterns are realized then you can start adding resistance.
Everyone learns at a different rate.p
What exercises should I implement g room 3 sport
for a novice weight p
athlete (football, wrestling, baseball) that increase athletic performance
Always remember:
Train specific movements in each sport during the sport season.
Some exercises will complement all sports. Some can be restricted to just
that sport season.
Avoid the numbers game, strength is realized and improved over months
and years of training. Compare your athlete to yearly progress.Cycle 1 : Duration 2 weeks of training 3x per week
Exercises: Body weight‐
weight Squat‐
Squat Lunge‐
Lunge Step Up‐
Up Push Up‐
Up Pull Up –Sit
Sit
Up‐ Plank‐ Side to side Knee touch
Cycle 2: Duration 2 weeks of training 4x per week (2 Lower/Upper)
Exercises with Med Ball‐ DB or Holding Plate:
Lower Squat‐Deadlift‐
Lower‐ Squat Deadlift Step Up‐
Up RDL‐
RDL Sit Up‐
Up Seated Twist
Upper‐ Bench‐ OH Press‐ Tricep Ext‐ Row‐ Pull Up‐ Plank‐ Cable Twist
Cycle 3: Barbells 2x per week‐ MB or Body weight 2x per week
Lower‐ Squat‐ Lunge or Step Up‐ RDL or Leg Curl‐ Sit Up‐ Seated Twist
U
Upper‐ B
Bench‐
h OH Press‐
P Ti
Tricep Ext‐
E Row‐
R P ll Up‐
Pull U Plank‐
Pl k Cable
C bl T
Twist
iCycle 1 : Duration 2 weeks of training 3x per week
Exercises with Db
Db’ss or Medball
Deadlift‐ Lunge‐Bench‐ Row‐ Rear Fly’s ‐ Side Raises‐ Plank‐ Glute
Bridges
Cycle 2: Duration 2 weeks of training 4x per week (2 Lower/Upper)
Exercises with Med Ball‐
Ball DB or Holding Plate:
Lower 1‐ Front Squat‐ Lunge‐ RDL‐ Plank – Cable Twist‐
q
Lower 2‐ Deadlift‐ SL Squat‐ SL Curl‐ Calf Raise‐ Hanging
g g Knee Up p
Upper 1‐ Bench‐ Military‐ Tri Ext‐ Pull Over‐ Row‐ Side Raise‐ Bicep
Upper 2‐ Incline‐ Exp Push Up‐ Chin Up‐ Upright Row‐ Rear Fly
Cycle 3: Same using Barbells 2x per week‐ MB or Body weight 2x per
week working in 3 week waves.Cycle 1 : Duration 1 week of training 3x per week
Exercises with Db
Db’ss or Medball or holding plate
Deadlift‐ Side Lunge‐ Step Up‐ Military Press‐ Chin Up ‐ Shrugs‐ Push
Up Protraction‐ Rear Fly‐ Sand Bucket
Cycle 2: Duration of season training 3x per week (Total/Lower/Upper)
Exercises with Med Ball‐
Ball DB or Holding Plate:
Total 1‐ Deadlift‐Bench Press‐ Military‐Row‐Protraction‐ Tricep Ext
q
Lower 2‐ Squat Jumps‐
p SL Squat‐
q SL Curl‐ PB Knee In’s‐PB Alt Pointer
Upper 2‐ MB Jerk‐ Chin Up‐ Shrug‐ Pull Over‐ Front Raise‐ Side to Side
Knee touch‐ Cable Twist
Work cycle 2 in 3 week waves.Between each new season plan for 7‐10
7 10 off from training days to
mentally and physically regenerate for the new sport.
This is an adaptation period to the new sport using practice as their
only form of training.
Each sport will demand its own specific energy needs. Transitions are a
great time to adjusting nutritional strategies.Build testing periods into your seasonal training cycles.
Testing should model the training phase and its intended goals.
Testing should identify overall improvements as well as express
themselves in practice/competition.
Athlete should be communicating a positive performance correlation
with
i h their
h i strength
h training.
i i
Avoid
o d testing
test g within
t 72
7 hours
ou s of
o competition.
co pet t o . Deload
e oad ttraining
a g for
o 1 week
ee
after a testing week.If you have further questions please email me Coachlud@uw.edu
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