2020-1-27 Coaches Notes

Warm-up
Time needed w/ prep: 10 minutes  

Coaches choice:
Choose stretches and movements that prime the squat. Consider box step-ups, weighted squats/lunges, banded glute walks, airbike.

Every 75s for 8 sets
Evens: 5 Front squat, ascending weight
Odds: 8 banded hamstring curls

Time needed w/ prep: 15-17 minutes

Video for reference: https://www.youtube.com/watch?v=w9xF-8GZzBg

Goal/Stimulus: Anterior Leg strength + posterior balancing.
Teaching point: This is similar to last Monday, except front squat! Talk about bracing the trunk and grabbing the ground with their feet. Toes should not rise off the ground when squatting, as this disengages muscle contraction in the squat. If the belly and feet are braced properly, the entire leg can be engaged, posterior and anterior.


Back squat Points of performance: 

  1. Don’t over use elbows up cue. When applying elbows up, also note that belly must still be braced— not overextended!!

  2. Keep belly down (not over extended), toes down, feet flat.

  3. Knees should track over the toes, NOT outside.

  4. Loading of the squat should start at a moderate/medium weight, should be confident to start. Build by feel to a solid set of 5.

  5. If there are athletes with limited movement mechanics/mobility, substitute back rack lunges, 5 per leg non-alternating.

Hamstring pull points of performance

  1. Watch video link above.

27-21-15-9
Pull-ups
Wall ball, 20/14 to 10'
200m run

Time cap: 13 minutes

Time needed w/ prep: 20 mins

Goal/stimulus: This gets pretty gnarly as its a push-pull combo workout. The run is the flush but the goal is to try to go unbroken on ALL wall balls and break pull-ups as needed. Advise athletes that going UB on WB is main goal today and move through everything else.

Pull-up

  1. Be smart on these! Push your sets but don’t blow out your arms and grip!

  2. For advanced athletes, thing no more than 3 sets on any set. For others, break up to 5 times.

  3. If athletes have to break more than 5 times, advise on scaling pull-up reps: Choosing a consistent number and staying the same (ex. doing 10 PU every round), or something descending like 21-15-9-6.

  4. Jumping pull-ups are encouraged but make sure they practice their hollow arch as a part of their swing.

  5. Efficiency tip of the day: Modify rep scheme to allow consistent movement and volume!

Wall ball

  1. UNBROKEN. Plain and simple. Try and build mental toughness as well as leg endurance.

  2. Any weight wall ball can be used.

  3. Efficiency tip of the day: Move the arms and focus on breathing when releasing the wall ball.

Run

  1. This is the flush. Push enough to allow you to catch your breath to push on the 2 movements in the gym.

  2. Efficiency tip of the day: Pick up the knees to allow proper foot strike on the run.

Cool down stretches

Hurdler stretch (hamstring)
Couch stretch (quad/hip flexor)
VMO mash, 2 minutes per side

Frank Nguyen