HL 367 Major Project Fall 2015

Mission:
To Increase Strength & Conditioning in Wrestlers & Football Players

Jessy Williams
Jaden Niemi
https://www.google.com/search?
q=nfl&biw=667&bih=665&source=lnms&tbm=isch&sa=X&ved=0CAgQ_AUoA
2oVChMIxNiDuPr3xwIVwnySCh0O3wB7#imgrc=P1saSZ_qUBvr4M%3A

https://play.google.com/store/apps/details?id=com.usaw.usawrestlingapp

Table of Contents

Table of Contents2
Introduction.3
Section 1: Mission...4-5
Section 2: Needs Assessment6-11
Section 3: Defining and Measuring Strength & Conditioning and Finding Specific Need.12-16
Section 4: Identification and Implementation for an Evidence-Based Program..17-25
Section 5: Evaluation Models & Internal Validity26
Section 6: Compressed Program Plan/Eval Model...27
Section 7: Marketing & Communication & Social Media Model28
Section 8: Grants...29
Section 9: Reflection....30-31
Section 10: PowerPoint.32
Section 11: References/Webliography33-34
Section 12: Weebly...35

Introduction
My name is Jessy Williams. The 20152016 school year will be my fourth year of
college and my fourth year at Northern
Michigan University. My major is Management
of Health and Fitness. I was born and raised in a
small town in upstate New York, not the typical
thought you get when thinking of New York
State. Most people think of the city when they
hear youre from New York, but where I come
from is just small town, backwoods country. I
have been in sports my entire life, and have
tried or participated in as many as possible. I
chose Greco-Roman wrestling as my sport for
college. I train at the USOTS-NMU but I
wrestle for the NYAC New York Athletic Club. I am interested in our dyad mission because I
have a love for wrestling and strength and conditioning. So the goal is to continue to help
wrestlers and other athletes with strength and conditioning.
My name is Jaden Niemi, and I am a senior at
Northern Michigan University. My major is Secondary
Education Physical education, with a Secondary Education
Health minor. I was born and raised in Munising, Michigan,
where I live and work during the summer. I am a boat captain
for Pictured Rocks Cruises and have worked there for eleven
years. My main goal is to get my teaching degree and stay in
the U.P. area to teach in the fall and winter, then continue to
be a captain in the spring and summer. I have been around
sports my entire life. In high school I played football,
basketball, baseball and golf. My favorite sport is football and
eventually I would like to be a coach, and that is why I am
interested in our dyad mission. I would want to help my
players and athletes to improve their strength and condition for football or any other sport they
may play.

Section 1: Mission
1. What is our mission?
Our mission is to increase strength and conditioning in wrestlers and football players.
2. What are the variables in our mission?
The variables are:
Dependent variable = strength and conditioning
Target population = wrestlers & football players
Independent variable = education program
3. What agency could we realize this mission?
The agency that we could realize this mission with would be Northern Michigan University
Athletic Department. their mission statement is The mission of the Northern Michigan
University Department of Intercollegiate Athletics, Recreational Sports and the United States
Olympic Training Site is to create an environment that promotes academic excellence,
interpersonal growth and social development; embraces diversity; teaches lifetime leisure skills;
fosters spirit and tradition; and builds a lifelong connection to NMU.

http://www.nmuwildcats.com/information/mission
4a. What job could we have in this agency and what is the job description for that job?
A job that could exist with this agency is a strength and conditioning coach. The job description
for this job is to develop strength and conditioning program for assigned teams and studentathletes. Collaborate with coaching staff on program development. Teach proper training
techniques both on the field and in the weight room for improved athletic performance.
Supervise and instruct year round strength and conditioning program for Northern Michigan
University intercollegiate athletic teams. Cooperate with athletic training staff in the
rehabilitation of athletic injuries. Assist in the overall supervision of weight room facilities
including ensuring proper maintenance of equipment and monitoring compliance of safety
procedures.Maintain knowledge and understanding NCAA rules related specifically to
recruitment and to the on-going performance of duties within an NCAA Division I program and
to follow those rules. Maintain knowledge of current trends, practices and techniques related to
strength and conditioning programing. Perform administrative duties as assigned.
http://www.nmuwildcats.com/information/directory/bios/briscoe_henry
4b. What is our job for this particular project?

Our job is to develop a program plan and evaluation plan to meet our mission of increasing
strength and conditioning in wrestlers and football players. As such, we shall:
Assess the need to increase strength and conditioning in wrestlers and football players
Identify measurable objectives designed to reflect an increase of improving strength and
conditioning in wrestlers and football players
Plan an evidence-based program that has shown to increase strength and conditioning in
wrestlers and football players.
Implement the program as planned.
Evaluate to see if we have met our objectives/need to increase strength and conditioning in
wrestlers and football players through our program, and, therefore, met our mission.

Section 2: Needs Assessment

General Need to increase Strength and Conditioning in Wrestlers and Football Players.
5A. What is the general need to increase the Strength and Conditioning in Wrestlers and
Football Players?
Evidence from the literature/content sites indicates that there is a general need to increase the
Strength and Conditioning in Athletes because:
The importance of in-season strength training and conditioning has been well documented.
Authorities on training theory have stated that in-season conditioning is essential to the
maintenance of the strength and power gains developed in the preparatory phases of the training
program. (Lansky, 1999)
http://zc9gn3am3j.search.serialssolutions.com/?sid=sersol%3ARefinerQuery&SS_issnh=1524-1602&issn=15241602&url_ver=Z39.88-2004&l=ZC9GN3AM3J&SS_ReferentFormat=JournalFormat&rft.genre=article&rft_val_fmt=info%3Aofi
%2Ffmt%3Akev%3Amtx%3Ajournal&rft.title=Strength+and+conditioning+journal&citationsubmit=Look+Up&paramdict=enUS&SS_LibHash=ZC9GN3AM3J&rfr_id=info%3Asid%2Fsersol%3ARefinerQuery&rft.issn=1524-1602

Strength and Conditioning of Athletes is a year round endeavor, and no longer can coaches wait
until 8 weeks before the start of the season attempting to get athletes in peak condition. The year
round program is referred to as we know of as the macro cycle. That encompasses the offseason
workouts, transition periods, preseason workouts, and in-season workouts. As a strength and
conditioning coach, you will have to be knowledgeable in the following areas: leadership,
teaching, testing and warm-up, exercise prescription and conditioning, biomechanical
considerations for football, volleyball, and soccer. (Bacon, 2014) [http://ezpolson.nmu.edu:5749/ps/i.do?
p=AONE&u=lom_nmichu&id=GALE|A228909099&v=2.1&it=r&sid=summon&userGroup=lom_nmichu&authCount=1]

A well-designed program can safely be undertaken by prepubescents as well as pubescent

athletes. Such program can increase strength, flexibility, aerobic endurance and balance.
(Martinez, 1997)
[https://www.nsca.com/uploadedFiles/NSCA/Resources/PDF/Education/Articles/NSCA_Classics_PDFs/is_strength_and_conditionin
g_necessary.pdf]

In order to optimize athletic performance, athletes must be optimally trained. The science of
training has evolved enormously in the last twenty years as a direct result of the large volume of
research conducted on specific c aspects and thanks to the development of innovative technology
capable of measuring athletic performance in the lab and directly onto the field. Strength and
conditioning is now a well-recognized profession in many countries and professional
organizations as well as academic institutions strive to educate in the best possible way strength
and conditioning experts able to work not only with elite sports people but also with the general
population. Strength and conditioning is now acknowledged as a critical component in the
development and management of the elite athlete as well as broad application of the health and
fitness regime of the general public, special populations and the elderly. Strength and
conditioning it is in fact one of the main ways to improve health and human performance for
everyone. (Cardinale, Newton, Nosaka, 2011) http://samples.sainsburysebooks.co.uk/9780470970003_sample_415942.pdf

Evidence from the literature/content sites indicates that there is a general need to increase the
Strength and Conditioning in Wrestlers because:
It is possible with proper training to improve the body's buffer system, increase isometric
strength, and heighten total body strength and power capabilities in wrestlers within a fatigued
environment. The suggestions included in this article provide some general guidelines from
which to build a highly integrated wrestling program. (Kraemer, Vescovi, & Dixon, 2004)
http://zc9gn3am3j.search.serialssolutions.com/?sid=sersol%3ARefinerQuery&SS_issnh=1524-1602&issn=1524-1602&url_ver=Z39.882004&l=ZC9GN3AM3J&SS_ReferentFormat=JournalFormat&rft.genre=article&rft_val_fmt=info%3Aofi%2Ffmt%3Akev%3Amtx
%3Ajournal&rft.issue=2&rft.atitle=the+physiological+basis+of+wrestling
%3A+implacations+for+conditioning+programs&rft.title=Strength+and+conditioning+journal&rft.volume=26&citationsubmit=Look+Up&para
mdict=en-US&rfr_id=info%3Asid%2Fsersol%3ARefinerQuery&SS_LibHash=ZC9GN3AM3J&rft.issn=1524-1602

Wrestling is a high intensity sport which requires strength and power of both the upper and lower
body as well as relying heavily on isometric force for the various wrestling techniques.
(McGuigan, Winchester, Erickson, 2006)
http://jsportscimed.org/combat/1/14/v5combat-14.pdf

To properly develop strength and conditioning for wrestling, you need to mimic the demands of
the sport. That means that your strength and conditioning program needs to train your muscles,
cardiovascular system and muscular energy system in the way that they will be challenged
during a wrestling match. (Volpe, 2010) http://www.examiner.com/article/strength-and-conditioning-for-wrestling-how-tobuild-better-wrestlers

Evidence from the literature/content sites indicates that there is a general need to increase the
Strength and Conditioning in Football Players because:
In general, high school athletes do not focus enough on developing adequate levels of strength.
This is a huge mistake, because strength is a foundational attribute for improving athletic
performance. Too often, high school athletes focus instead on developing speed, power and
explosiveness. These are all critical to sports performance, but they can be developed only
marginally if an athlete lacks adequate strength. Speed, agility, flexibility, mobility, power and
explosiveness are all aspects of athleticism that can be significantly improved by increases in
strength. Increases in strength. Should help football players perform better. (Meglio, 2011)
[http://www.stack.com/2011/03/15/the-importance-of-strength-training-for-high-school-athletes/]

The mission of a strength and conditioning program is to elevate the physical capacities of an
athlete, allowing him to express his full technical and tactical potential on the field. To do that,
we must therefore develop a systematic approach toward the physical conditioning of the athlete.
Maximum force, power, aerobic capacity, aerobic power and elastic anaerobic power are of
prime importance in football. Those are the variables that must be developed. By developing
these variables, will help football players perform better. (Strength and Conditioning, 2011)
[http://www.bodybuilding.com/fun/ss25.htm?clickid=31jRikwiXQw%3AwfLWgIWG2WaoUkXUB6Wdp1XlV00&irpid=27795]

The expectation that training enhances performance is well explored in professional sport.
However, the additional challenges of physical and cognitive maturation may require careful
consideration when determining workloads to enhance performance in adolescents. As such,
there would be a need to add those considerations to strength and conditioning programs for
football players. (Gabbett, 2014) [http://ezpolson.nmu.edu:6599/static/pdf/738/art%253A10.1007%252Fs40279-014-0179-5.pdf?
originUrl=http%3A%2F%2Flink.springer.com%2Farticle%2F10.1007%2Fs40279-014-0179-5&token2=exp=1442874400~acl=%2Fstatic

%2Fpdf%2F738%2Fart%25253A10.1007%25252Fs40279-014-0179-5.pdf%3ForiginUrl%3Dhttp%253A%252F%252Flink.springer.com
%252Farticle%252F10.1007%252Fs40279-014-0179-5*~hmac=98ef2262ef8c951d7c553acdebe260ad34bafecb9b008432dd981adebcb8582e]

Many theories about resistance training have been proposed, yet there has been little if any
research on some of these training philosophies. Rather than having a training philosophy, it
might be more productive to have a training approach based on facts and critical monitoring of
test variables representative of the physical development possible through strength and
conditioning programs. It was demonstrated that football players are capable of multiple
maximal efforts in resistance training and that the length of the rest period was a determining
factor. In general, multiple sets and various periodized training programs were superior to singleset programs in the rate and magnitude of improvements in body composition, strength, local
muscular endurance, and power. Such data indicate that for building programs in previously
trained football players, multiple-set programs that provide variation are more appropriate.
(Kraemer, 1997)
The sport of football, at the Division I level or professionally, is comprised mainly of athletes of
uncharacteristic size, speed, and strength. Strength and conditioning programs have helped many
athletes become stronger, faster, and, in some cases, larger. These programs have also succeeded
in providing athletes with the ability to enhance their performance. Outside of practice, football
players at the Division I level spend a great deal of time and effort in training sessions that are
conducted by strength and conditioning coaches. These training sessions are designed to make
the football athlete stronger, more powerful, quicker, faster, and in some cases larger. These
resistance-training programs are designed to enhance the performance of the athletes. A strength
and conditioning program is an important fixture in the career of a football player. The
effectiveness of a well developed strength and conditioning program that is designed to improve
the athletes physical development and his performance on the field has been documented
through scientific research. The program design needs to consist of research-based and
scientifically proven principles that will yield significant benefits. (Johnson, 2001)
http://scholar.lib.vt.edu/theses/available/etd-12052001-125914/unrestricted/johnsondiss.pdf

Images depicting the need to increase strength and conditioning in wrestlers and football

players include:
http://grfx.cstv.com/schools/rutu/graphics/strength/images/football-hale.jpg
http://thumbnails-visually.netdna-ssl.com/infographic-benefits-of-strengthtraining_54472d3c17a8e_w1500.png

5B. How can we depict the relationship among the need for increased strength and
conditioning in wrestlers and football players, our agency's mission, and our mission?

Webliography for section 2: APA Style

Bacon, K., Gaines, R., Jensen, J., Loerh, C., Odell, A., & Person, L. (2014). In-season strength
and conditioning program for fall sports: Football, soccer, and volleyball. VAHPERD Journal,
35(1), p26.
Cardinale, M., Newton, R., & Nosaka, K. (2011). Strength and Conditioning. Biological
Principles and.
Gabbett, T., Whyte, D., Hartwig, T., Wescombe, H., & Naughton, G. (2014). The Relationship
Between Workloads, Physical Performance, Injury and Illness in Adolescent Male Football
Players. Sports Med Sports Medicine, 44(7), 989-1003.
Johnson, J. (2001). Evaluating the importance of strength, power, and performance tests in an
NCAA division I football program. Blacksburg, Va.: [University Libraries, Virginia Polytechnic
Institute and State University].
Kraemer, W. (1997). A Series of StudiesThe Physiological Basis for Strength Training in
American Football. Journal of Strength and Conditioning Research, 11(3), 131-142.
Kraemer, W., Vescovi, J., & Dixon, P. (2004). The Physiological Basis of Wrestling: Implications
for Conditioning Programs. J Strength Cond Strength and Conditioning Journal, 10-10.
Lansky, R. C. (1999). Wrestling and Olympic-Style Lifts: In-Season Maintenance of Power and
Anaerobic Endurance. Strength & Conditioning Journal, 21(3), 21.
Martinez, D. (1997). Is Strength and Conditioning Necessary for the Youth Football Athlete?
McGuigan, M. R., Winchester, J. B., & Erickson, T. (2006). The importance of isometric
maximum strength in college wrestlers. Journal of Sports Science and Medicine, 5(CSSI), 108113.
Meglio, J. (n.d.). The Importance of Strength Training for High School Athletes. Strength &
Conditioning For American Football! - Bodybuilding.com. (2011, September 19).
Volpe, M. (2010, June 3). Strength and conditioning for wrestling: How to build better wrestlers.

SECTION 3: Defining and Measuring Strength &

Conditioning and Finding Specific Need.
6A. How does the literature theoretically define strength & conditioning, and what are the
components of strength & conditioning?
The literature theoretically defines strength & conditioning and identifies its components parts
as:
Kulig, Andrew, & Hay (1984) say physical strength refers to the ability to exert force. They
also say the strength of a muscle or homogeneous muscle group is the magnitude of the variable
force that this contractile entity exerts on the skeletal system at the attachment site of interest.
Whereas conditioning is defined as either exercise and practice to build the body up for either
improved normal performance, as in physical therapy, or in preparation for sports performance.
So strength and conditioning is the physical and physiological development of athletes for elite
sport performance (Strength and Conditioning, 2015).
we could model this as:

(Halfmann, P, 2012)

6B. How does the literature say we can measure Strength & Conditioning?
Category of
Strength &
Conditioning

Wrestling

Football

Force/
Power

Vertical jump test

Power clean and jerks

Vertical jump test

Power clean and jerks

Speed/
Quickness

Stand ups
quick shot

40 yard dash

Agility

Quadrant jump test

Quadrant jump test

Vertical Jump test: is a test for lower body power which is needed for both sports.
http://scholar.lib.vt.edu/theses/available/etd-12052001-125914/unrestricted/johnsondiss.pdf

Power clean and jerks: is a test for full body power and force that applies to both sports. These
indicators of power are a different measure than the vertical jump since a resistance is being used
by the two Olympic-style lifts. Both sports can benefit from such training and a test could be to
see an increase in 1RM (one rep max) for each lift.
http://scholar.lib.vt.edu/theses/available/etd-12052001-125914/unrestricted/johnsondiss.pdf

40 yard dash: the gold standard for speed in football.

http://scholar.lib.vt.edu/theses/available/etd-12052001-125914/unrestricted/johnsondiss.pdf

Stand ups: wrestlers need speed to get off of their backs and on their feet. Wrestlers start on their
back and flip over and stand up as fast as possible.
http://www.stack.com/2006/01/01/agility-drills-with-the-u-s-national-wrestling-team/

Quick shot: Wrestlers need a quick penetration shot in order to take down opponents, wrestlers
repeatedly take shots as fast as possible.
http://www.stack.com/2006/02/01/quickness-drills-with-oklahoma-state-wrestling/

Quadrant jump test: measures the ability to move around in a small space with maximum speed,
and tests whole body agility, which applies to both sports.
http://www.topendsports.com/testing/tests/quadrant-jump.htm

6C. When is a test valid? what is logical validity? Content validity? Which tests/measures
are logically/content valid? Why?
A test is valid when it measures what it purports to measure in this case strength & conditioning.
Logical validity means when the test/measure reflects the theoretical definition of strength and
conditioning. Content validity means the test contains all the content areas of strength and
conditioning, because we measure force/power, speed/quickness, and agility we argue our tests
to be contet valid for strength and conditioning.

6D. What is test reliability? Do the tests/measures appear reliable? explain.

Test reliability has to do with consistency. Consistency is seen in these tests if the individual
athlete does not go through a program to increase strength & conditioning. The only factor that
could contribute to a difference in test results in individuals would be fatigue which can be
factored out if tested with enough rest in between tests.
6E. Give an example of an operational definition for strength & conditioning based on the
test you think is most valid of the tests you reviewed.
The standards presented in the following tables represent a performance that can be reasonably
expected of an athlete at various levels of training advancement using standard full range-ofmotion barbell exercises.
http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf

6F. Give an example of a MEASURABLE OBJECTIVE (to show specific need) for the test
you selected in 6E:
Category of
Strength &
Conditioning

Wrestling

Football

Force/
Power

Vertical jump test: increase 4-6 inches

Power clean and jerks: increase 1RM
10-15lbs

Vertical jump test: increase 4-6 inches

Power clean and jerks: increase 1RM
10-15lbs

Speed/
Quickness

Stand ups: decrease time by .5-2

seconds
quick shot: decrease time by .5-1sec

40 yard dash: decrease time by .5 to 2

seconds (depending on position)

Agility

Quadrant jump test: improve score by

5-6 squares

Quadrant jump test: improve score by

5-6 squares

Athletes will increase their strength and conditioning by improving in these specific exercises in
an 8 week program.
Wrestling Objectives:
Joe jv will increase his vertical jump by 4 to 6 inches after the 8 week program.
Joe jv will increase his 1rm for clean and jerks by 10-15 lbs. after the 8 week program.
Joe jv will increase standup speed by .5-2 sec. after the 8 week program.
Joe jv will increase quick shot speed by .5 to 1 sec. after the 8 week program.
Joe jv will increase in the quadrant jump test by 5-6 squares after the 8 week program.
Football Player Objectives:
Moe jv will increase his vertical jump by 4 to 6 inches after the 8 week program.
Moe jv will increase his 1rm for clean and jerks by 10-15 lbs. after the 8 week program.
Moe jv will increase his 40 yard dash speed by .5-2sec. after the 8 week program.
Moe jv will increase in the quadrant jump test by 5-6 squares after the 8 week program.

Webliography for section 3: APA Style

(Agility Drills with the U.S. National Wrestling Team | STACK, n.d.)
http://www.stack.com/2006/01/01/agility-drills-with-the-u-s-national-wrestling-team/
Basic Strength Standards. (2006) Retrieved October 12, 2015 http://www.crossfit.com/cfjournal/WLSTANDARDS.pdf
Conditioning. (2013, August 23). Retrieved October 12, 2015.
http://www.medicinenet.com/script/main/art.asp?articlekey=11132
Halfmann, P. (2012, May 21). Definition of Strength and Conditioning | Tennis Conditioning.
http://www.tennis-conditioning.com/2012/05/definition-of-strength-and-conditioning/
Johnson Jr, J. B. (2001). Evaluating the Importance of Strength, Power, and Performance Tests
in an NCAA Division I Football Program (Doctoral dissertation, Virginia Polytechnic Institute
and State University). http://scholar.lib.vt.edu/theses/available/etd-12052001125914/unrestricted/johnsondiss.pdf
KULIG, K., ANDREWS, J. G., & HAY, J. G. (1984). Human strength curves. Exercise and sport
sciences reviews, 12(1), 417-466. http://journals.lww.com/acsmessr/Citation/1984/01000/Human_Strength_Curves_.14.aspx
(Quickness Drills with Oklahoma State Wrestling | STACK, n.d.)
http://www.stack.com/2006/02/01/quickness-drills-with-oklahoma-state-wrestling/
(Quadrant Jump Agility Test, n.d.)
http://www.topendsports.com/testing/tests/quadrant-jump.htm
Strength and Conditioning. (n.d.). Retrieved October 12, 2015.
http://www.eis2win.com/pages/Strength_and_Conditioning.aspx

Section 4: Identification and Implementation for an

Evidence-Based Program
7A. What program models or interventions have you found in your web searches that have
shown to be effective in increasing Strength & Conditioning in Wrestlers and Football
Players?
1. NFL combine trainer: 8 week program,
training gives complete workouts designed to
increase performance for each of the main
NFL combine tests. http://www.bodybuilding.com/fun/nflcombine-trainer.html

2. Ole Miss athletes use a wide variety of

training methods, from Olympic-style lifting,
to high intensity machine training, to the use
of chains, tires and sandbags, all combining
together to help each athlete be their best.
http://www.olemisssports.com/athleteservices/ole-strengthconditioning.html

Program trainer and creator Pete Bommarito,

has worked with multiple NFL athletes and
aspiring NFL athletes. program designed to
prepare athletes for the NFL combine and
further their performance on the football field.
23 athletes were trained for the 2011 combine
who were drafted by the NFL. Other athletes
Pete has worked with are Eli Manning,
Vernon Davis, and Tony Romo. the other
trainer involved in this program is Marc
Megna, who played for the New York Jets,
New England Patriots, and Cincinnati
Bengals.
The primary objective for the University of
Mississippi Strength and Conditioning
program is to help each athlete be the best
they can be. In order to reach this goal, there
are several components that must be
addressed. There are general needs such as
speed, power, agility and strength that must be
met for each athlete. But in further
development, functional training is used to
meet the athlete's specific needs based on their
sport and position. Lastly, the intellectual
component helps the athlete prepare mentally
for the demands that will be placed on them
during competition.

3. STACK's 2013 Football Summer Training

Guide was developed by Duane Carlisle,
director of sports performance at Purdue
University, former strength coach for the San
Francisco 49ers. The focus this year is on
conditioning for the gridiron.
http://www.stack.com/2013/06/04/purdue-football-summer-trainingguide/

4. A typical wrestling workout program

consists of an afternoon practice once a day
and possibly a morning cardiorespiratory
workout. These afternoon practices include a
warm-up, technical skill drill, teaching new
skills, mock wrestling matches, and a final
conditioning workout. A warm-up and
dynamic stretching routine is important as it is
used to get the body moving and blood
flowing. Technical skills and drilling sessions
are needed to develop an individual wrestlers
key moves through repetition and technical
refinement. http://www.nsca.com/Education/Articles/StrengthTraining-for-High-School-Wrestlers/

5. The offseason program is designed to build

strength, add lean muscle and improve upon
the athletes conditioning. The bulk of the
program is going to be built around basic
compound movements because they are the
best for developing both muscle and strength.
The offseason training program is broken
down into two six week phases.

In high school football, many athletes play

both ways and even on special teams. The
volume of running and energy required is very
high. So conditioning is critical. This program
will improve your speed, conditioning and
ability to change direction. On the work
capacity days, you need to grind and get after
it. Make sure that you are making the target
times and working hard at it.

Most high school wrestling programs focus on

four aspects of their athletes training
programs: technical skills, drilling moves,
conditioning, and mock wrestling matches.
However, two valuable aspects of training
(proper nutrition education and strength
training) are often absent from programs of
this sort. Many high school athletes are not
aware of the impact that their diet has on
performance, and as a result do not eat or
perform properly. It is important to emphasize
that eating proper nutrients consistently will
help maintain energy levels needed during the
intense training sessions and matches. Adding
strength training to a wrestling training
program will further increase muscle strength,
power, and stamina if integrated in an
appropriate manner.
Phase one is called Basic Strength and
Hypertrophy. The beginning phase is to get
the athletes used to resistance training and to
prepare them for the more advance training to
come in phase two. In phase one the emphasis
is on leaning the movements and building a
base to work with. Phase two is called
Maximum Strength and Power. As the title
suggests this phase is designed to get the
athletes stronger and more explosive. A focus
is put on constant improvement and
performance in this phase.

7B. Select the model from above that appears to be the best fit for your
accomplishing your mission. Please outline it in detail (as we did with Get
Fit with the Grizzlies) on the left side of the grid below. Then please show
how you will adapt it for your circumstances.

NFL combine trainer

http://www.bodybuilding.com/fun/nfl-combine-trainer.html

8 week program, training gives complete

workouts designed to increase performance for
each of the main NFL combine tests.
Athletes will follow Phases One and Two in
sequence, for a total of seven weeks of work.
Then end with Phase 3 with one week of work.
Combine tests and practice days:
40-yard dash: lower dynamic/ power
3 cone drill: lower dynamic/ power
Vertical jump: lower power/ strength
225 bench press: upper strength/ power
Shuttle run: lower dynamic/ power
Broad jump: lower strength / power

Offseason/Performance Trainer
8 week program, training gives complete
workouts designed to increase performance for
each of the main NFL combine tests.

Football
High School Coaches will implement this
program to their team in the offseason to help
prepare them for the upcoming football season.
Bolded exercises are practice for tests:

Force
Upper Strength

Floor Press with Chains

Row Iso

PHASE ONE

JM Press

Week 1

Dumbbell Incline Row

Day 1: Upper Strength:

Speed Band Overhead Triceps

Day 2: Lower Dynamic

Bent Over Two-Dumbbell Row

Day 3: Upper Dynamic/Endurance

Wide-Grip Dumbbell Bench Press

Day 4: Lower Strength

Pullups

Week 2

Barbell Row

Day 1: Upper Maximum Strength

Incline Dumbbell Press

Day 2: Lower Body Recovery

Dumbbell Shoulder (Rear, Front, Side)

Day 3:Upper Dynamic

Lower Strength

Day 4: Lower Dynamic

Split Squats

Week 3

Clean Pull

Day 1: Upper Endurance/Recovery

Pull Through

Day 2: Lower Single-Leg Max Effort

Stiff-Legged Dumbbell Deadlift

Day 3: Upper Max Effort

Seated Band Hamstring Curls

Day 4: Lower Dynamic

Deadlift

PHASE TWO

Barbell Step Ups

Week 1

Leg Extensions

Day 1: Upper Strength

Leg Curls

Day 2: Lower Max Effort

Calf Raises

Day 3: Upper Dynamic

Leg Press

Day 4: Lower Recovery

Reverse Hyperextension

Week 2

Speed

Day 1: Upper Volume Tempo

Upper Dynamic

Day 2: Lower Dynamic Power

Sled Row

Day 3: Upper Recovery

Sled Overhead Triceps Extension

Day 4: Lower Volume Tempo

Sled Reverse Fly

Week 3

Sled Overhead Walk

Day 1: Upper Max Effort

Speed Bench

Day 2: Lower Dynamic

Reverse Band Fly

Day 3: Upper Dynamic

Lower Dynamic

Day 4: Lower Dynamic

Box Jump

Week 4

Broad Box Jump

Day 1: Upper Endurance

Single-Leg High Box Squat

Day 2: Lower Dynamic Power

Platform Hamstring Slides

Day 3: Upper Max Effort

Dumbbell Seated Box Jump

Day 4: Lower Single-Leg Max Effort

Speed Box Squat

PHASE 3

Glute Ham Raises

Week 1: Drop the weight by 20-30% on all

lifts, especially compound moves.

Physioball Hip Bridge

Day 1: Upper Strength

Butt Kickers

Day 2: Lower Dynamic

Absolute Speed A-Run Series

Day 3: Upper Dynamic/Endurance

Moving Claw Series

Day 4: Lower Strength

Prowler Sprint

At the end of this week, you should test your numbers

across all six of the core Combine drills: 40-Yard
Dash, 3 Cone Drill, Vertical Jump, 225 Bench Press,

Linear Acceleration Wall Drill

Assisted Sprint

Drills

Shuttle Run, and the Broad Jump. You'll need a

partner who can take your measurements and record
reps.

Linear 3-Point Start Technique

Kneeling Arm Drill

40-Yard Dash Drills:

Linear Depth Jump

Ankle to Butt Kicks

Landmine Linear Jammer

Speed A-Run Series

Elevated Back Lunge

Moving Claw Series

Agility

Prowler Sprint

Drills

Linear Acceleration Wall Drill

Linear 3-Point Start Technique

Assisted Sprint Series

5-Yard Radius Arch Run

Linear 3-Part Start Technique

Single-Cone Sprint

Kneeling Arm Drill

Side-Standing Long Jump

3 Cone Drill:

Carioca Quick Step

Linear 3-Point Start Technique

Outside Edge Line Bounding

5-Yard Radius Arch Run

Single-Cone Sprint Drill
Vertical Jump:
Variable Load Speed Box Squat
Box Jump
Dumbbell Seated Box Jumps
Linear Depth Jump
Floor Glute Ham Raise
225 Bench Press:
Variable Load Speed Bench
Dumbbell Bench Hammer Grip
Row Isometric Wave Series
Speed Band Push-Downs
Sled Row
Triceps Sled Row
Shuttle Run:
Slide-Standing Long Jump
Carioca Quick Step

Wrestling
Offseason/Performance Trainer
8 week program, training gives complete
workouts designed to increase performance in
wrestling.
Force
Upper Strength
Floor Press with Chains
Dumbbell Incline Row
Speed Band Overhead Triceps
Bent Over Two-Dumbbell Row
Wide-Grip Dumbbell Bench Press
Pullups
Barbell Row
Incline Dumbbell Press
Dumbbell Shoulder (Rear, Front, Side)

Lower Strength

Split Squats

Outside Edge Line Bounding Series

Clean Pull

Broad Jump:

Pull Through

Box Broad Jump

Stiff-Legged Dumbbell Deadlift

Landmine Linear Jammer

Lateral lunge

Elevated Back Lunge

Deadlift

Seated Band Hamstring Curl

Dumbbell Step Ups

Leg Extensions
Leg Curls
Calf Raises
Leg Press
Reverse Hyperextension

Speed

Upper Dynamic

Sled Row
Sled Overhead Triceps Extension
Sled Reverse Fly
Sled Overhead Walk
Speed Bench
Reverse Band Fly
Box Jump
Broad Box Jump
Single-Leg High Box Squat
Platform Hamstring Slides
Dumbbell Seated Box Jump
Deep Squat
Glute Ham Raises
Drills
Butt Kickers
Inside outside drill
Moving Claw Series
Prowler Sprint
Linear Acceleration Wall Drill

Assisted Sprint
Stance and motion
-

Down block

Sprawl

Shot

Circle left

Circle right

Combination

Agility
Drills
Stance and motion
-

Down block

Sprawl

Shot

Circle left

Circle right

Combination

Top bottom drills

Spin drills
Crab ride/leg ride follow drills
Follow drill
Linear 3-Point Start Technique
Side-Standing Long Jump
Carioca Quick Step

7c. Identify 1-3 apps that you could utilize with your program plan. Identify them, briefly
describe them, put a picture of them, and display the link to them. How could you use
each?
An app that we could use for this program is the bodybuilding.com app. The bodybuilding.com
app is connected to one of the largest fitness sites on the internet. Also the app allows for each
individual player or athlete to record their personal information (height, weight, etc. ), along with
their individual numbers from their workouts to see the progress they are having and so that we
the strength and conditioning coaches can also see. To make it even easier the program we chose
to use for our model is infact on bodybuilding.com so the workout is already planned out on the
app.

http://www.bodybuilding.com/store/bodyspace_app_2013.html

7d. How would you insure that you accommodate for a behavior change model? For
example, for the Social Cognitive Theory Light model how could you be sure that you know
the tp knows what to do, how to do it, wants to do it (motivation), believes they can do it
(self-efficacy), and has a supportive environment?
First I would make sure that all athletes are on the same page and understand why they are doing
the program and what is expected of them while as well. In doing this i feel that the athletes
should be sat down and look over the program in its entirety to see what is to come and what is
expected of them as far as the workouts go. After everyone has seen the program I would then try
to keep the athletes motivated as possible and keep reminding them of their goals and why they
are doing this program. this can be done in a supportive environment, with a little bit of tough
love added into the equation to keep the athletes on track throughout this program. part of having
them be able to track and see their own results will instill the motivation and self-efficacy. For
Social Cognitive Theory purposes, we would ensure that the athletes:
1)
2)
3)
4)
5)

Know what to do to increase their strength and conditioning

Know how to do it properly (to ensure effectiveness and safety)
Are motivated to do the program (show performance gains on a regular basis)
Believe they can do the program (break down into smaller steps when needed to)
Have a supportive environment (coaches, teammates, school members)
(The Social Cognitive Theory, n.d.)

Section 5: Evaluation Models & Internal Validity

8. What is internal validity? Cite your source and link to it.
Internal validity: Refers to how well an experiment or evaluation is done, especially whether it
avoids confronting (more than one possible independent variable acting at the same time). It
asks, did our IV make the change in posttest scores?
http://www.indiana.edu/~p1013447/dictionary/int_val.htm

9. What evaluation design will you use and why?

We will use the Pretest Posttest design to see if the evidence based program has had effects to the
athletes scores on the tests, and show that our program improved the players strength and
conditioning.
Pretest

Posttest

Force/Strength
Speed/quickness
Agility

Force/Strength
Speed/quickness
Agility
Offseason/ Performance Trainer
8 Weeks. 4 Days a week
Modeled after
NFL Combine Trainer created by:
Pete Bommarito

10. Restate your mission. What is the Mission Fit Question? Evaluation is about mission
fit - how will you know if your mission was accomplished? Explain.
To increase the strength and conditioning in wrestlers and football players. Did we increase
strength and conditioning in wrestlers and football players? We will know that our mission was
accomplished when our posttest scores show an increase in force, speed, and agility.

Section 6: Compressed Program Plan/Eval Plan Model

10B. How can we Compress the project into the program plan/eval plan model? We can do it as:

Assess Need: to change the strength and conditioning in wrestlers and football players so that
they perform to potential.
Identify Measurable Objectives:
Category of
Strength &
Conditioning

Wrestling

Football

Force/
Power

Vertical jump test: increase 4-6 inches

Power clean and jerks: increase 1RM 1015lbs

Vertical jump test: increase 4-6 inches

Power clean and jerks: increase 1RM 1015lbs

Speed/
Quickness

Stand ups: decrease time by .5-2 seconds

quick shot: decrease time by .5-1sec

40 yard dash: decrease time by .5 to 2 seconds

(depending on position)

Agility

Quadrant jump test: improve score by 5-6

squares

Quadrant jump test: improve score by 5-6

squares

Plan an evidence-based program (iv):

Offseason/Performance Trainer modified after the NFL Combine trainer designed by Pete
Bommarito.
8 week program, training gives complete workouts designed to increase performance for each of
the main NFL combine tests.
http://www.bodybuilding.com/fun/nfl-combine-trainer.html

Implement the program:

8 week program, training gives complete workouts designed to increase performance for each of
the main NFL combine tests. High School Coaches will implement this program to their team in
the offseason to help prepare them for the upcoming sports season. The program will go for 8
weeks, and meet 4 days a week. Each day of the week will focus on one particular aspect of
strength and conditioning for upper or lower body:
Evaluate:
Did we increase strength and conditioning in wrestlers and football players? We will know that
our mission was accomplished from our post test scores show an increase in force, speed, and
agility.
Pretest
Posttest

Force/Strength
Speed/quickness
Agility

Force/Strength
Speed/quickness
Agility
Offseason/ Performance Trainer
8 Weeks. 4 Days a week
Modeled after
NFL Combine Trainer created by:
Pete Bommarito

Section 7: Marketing & Communication & Social Media

Model
11. Using INNOVATIVE and contemporary techniques/methods/artifacts, please create a
Marketing tool (to advertise and sell your program) as well as a Communication tool or
means to communicate to participants in your program about your program.
Marketing:

Fitness Marketing 360 is a powerful marketing & website platform built for trainers and gyms.
It's fully managed and has everything a trainer or gym needs to increase sales.
Communication:

The FREE BodySpace app is the best workout tracker to ever stare down a squat rack. Build and
track supersets, rest-pause, and anything else your twisted mind dreams up - no routine is too
complex. Bust out a workout designed by one of our experts, or one designed by a fellow
BodySpace member. Someone hogging your machine? Swap in a different move or change your
exercise order. View past workouts and check previous results for each exercise. And there's
more than just tracking: we help you get the most out of your time in the gym. Mix up your
workouts with new moves from our Exercise Database. Shop Bodybuilding.com for all the
supplements, apparel, healthy foods, and accessories you need to support your training. Plus, stay
tuned for the addition of all the social capabilities that BodySpace has to offer.

Section 8: Grants
12. What is a foundation/granting agency whose mission is to support missions like yours?
Identify the foundation, and hot link to it. Defend the compatibility of its mission/purpose
with yours. How much money would it grant for projects like yours?
NSCA (National Strength and Conditioning Association)
The mission of the National Strength and Conditioning Association Foundation (NSCAF) is to
support the Mission of the National Strength and Conditioning Association (NSCA) by providing
funding for educational and research activities that enhance the practical application of strength
and conditioning.
https://www.conferenceabstracts.com/cfp2/login.asp?EventKey=NBCILOBM
The maximum award is $20,000 plus indirect costs at a rate of up to 20% (travel and salary are
NOT SUPPORTED).
http://www.nsca.com/foundation/grants-and-scholarships/

Section 9: Reflection
Jessys reflection:
This project helped me grow as a health professional in many ways. The specific task we were
allowed to pursue for the research of this project is exactly what I plan on doing as a fitness
professional once I graduate college. In wanting to be a strength and conditioning coach either
for a university or professional team someday, this project let me look into the literature and see
what was necessary in order to become a highly credited and successful strength and
conditioning coach at such a high level.
This project and class helped to open my mind to the many models of program planning,
evaluation process, and strength and conditioning. I was raised to not look at the world or life in
one perspective but to apply all knowledge to one specific scenario. Its good to have a lot of
tools to fix many problems.
Personally I have always been self-directed in my learning; I have learned how to fly fish, box
and many other life skills through self-directed learning. At a very young age I was tired of
waiting for my mom to sew my favorite stuffed dinosaur so I just did it myself. My father has
always been very informative with teaching me how to do most to all the trades: carpentry,
welding, plumbing, mechanic, etc, but he let me do so most of the time by myself. He never
showed me how to do anything or never did it for me but instead guided me and let me figure it
out for myself.
This is why the independent or self-directed learning and critical thinking was easy and normal
for me because of how long I have been doing it. Also this being something that I am already
interested in and is what I plan on doing as a career helped to keep me focused and interested in
the project.
Jadens reflection:
This project has been very useful and has helped me grow as a future physical education/health
teacher and coach. Learning how to properly research different subjects in the health field will
help me build lesson plans for my future students in physical education and in health. Also with
focusing on strength and conditioning for this project, will help me find the best possible
programs for my teams to use. Or if I want to create my own program, this project help me learn
how to validate my program to show its effectiveness.
When it comes to the program planning and evaluation models, this project has taught me a lot.
When researching for programs, this project has taught me what a good program looks like and
how a good program will prove how it is effective. How a program will clearly state what the
need is and how their program can change that need.
This project has also helped me realize how much I can do on my own. When it comes to
teaching physical education and health, instead of just taking someone elses lessons plans, I feel

like I can create my own plans to help me become the most effective teacher I can be. I want to
be able to teach my students what they have to do to stay healthy and live a healthy lifestyle. I
want my students to learn how they can be physically active throughout their lifetime as well.
This project has already given me ideas on how I can effectively do that, by focusing on what my
main goals are and if my lesson plans are achieving those goals. When it comes to coaching, this
project has also helped me find the right literature to become a better coach, and help bring the
best out of my players.
With researching a topic that I am interested in, and a topic that I will encounter in my career,
this has helped me think more critically. Also with working with someone else that has similar
interest as I do, has made it easier to work with to do this project the right way.

Section 10: Power Point

https://docs.google.com/presentation/d/1VKcSRJ7FvzktBNp
kAwwyDPzdcUxWxwKBuryajCCaaVI/edit#slide=id.p

Section 11: References/Webliography

(Agility Drills with the U.S. National Wrestling Team | STACK, n.d.)
Bacon, K., Gaines, R., Jensen, J., Loerh, C., Odell, A., & Person, L. (2014). In-season strength
and conditioning program for fall sports: Football, soccer, and volleyball. VAHPERD
Journal, 35(1), p26.
Basic Strength Standards. (2006) Retrieved October 12, 2015.
Cardinale, M., Newton, R., & Nosaka, K. (2011). Strength and Conditioning. Biological
Principles and.
Conditioning. (2013, August 23). Retrieved October 12, 2015.
Gabbett, T., Whyte, D., Hartwig, T., Wescombe, H., & Naughton, G. (2014). The Relationship
Between Workloads, Physical Performance, Injury and Illness in Adolescent Male
Football Players. Sports Med Sports Medicine, 44(7), 989-1003.
Halfmann, P. (2012, May 21). Definition of Strength and Conditioning | Tennis Conditioning.
(INTERNAL VALIDITY, n.d.)
Johnson, J. (2001). Evaluating the importance of strength, power, and performance tests in an
NCAA division I football program. Blacksburg, Va.: [University Libraries, Virginia
Polytechnic Institute and State University].
Kraemer, W. (1997). A Series of StudiesThe Physiological Basis for Strength Training in
American Football. Journal of Strength and Conditioning Research, 11(3), 131-142.
Kraemer, W., Vescovi, J., & Dixon, P. (2004). The Physiological Basis of Wrestling: Implications
for Conditioning Programs. J Strength Cond Strength and Conditioning Journal, 10-10.
KULIG, K., ANDREWS, J. G., & HAY, J. G. (1984). Human strength curves. Exercise and sport
sciences reviews, 12(1), 417-466.

Lansky, R. C. (1999). Wrestling and Olympic-Style Lifts: In-Season Maintenance of Power and
Anaerobic Endurance. Strength & Conditioning Journal, 21(3), 21.
Martinez, D. (1997). Is Strength and Conditioning Necessary for the Youth Football Athlete?
McGuigan, M. R., Winchester, J. B., & Erickson, T. (2006). The importance of isometric
maximum strength in college wrestlers. Journal of Sports Science and Medicine, 5(CSSI),
108-113.
Meglio, J. (n.d.). The Importance of Strength Training for High School Athletes. Strength &
Conditioning For American Football! - Bodybuilding.com. (2011, September 19).
(Quickness Drills with Oklahoma State Wrestling | STACK, n.d.)
(Quadrant Jump Agility Test, n.d.)
Strength and Conditioning. (n.d.). Retrieved October 12, 2015.
Volpe, M. (2010, June 3). Strength and conditioning for wrestling: How to build better wrestlers.

Section 12: Weebly

http://hl367f15jwjn.weebly.com/