Developing A Training Progression For

Juniors

By
Al Vermeil
 ACKNOWLEDGMENTS
• My Family
• All the coaches, sports medicine, and sports
scientists who were kind enough to share their
knowledge with me
• All of the athletes I’ve coached, professional &
Especially My High School Football Players
• Chuck Cook Golf Teaching Professional #5
• Dr. Greg Rose And David Phillips Directors Of
The Titleist Performance Institute
• Bill Walsh, Jerry Krause & Jerry Reinsdorf
• Lima Hennessy PhD.
 Coach Bill Wood:
The Man Who Gave Me My First Training
Program And Taught Me How To Lift Weights
ACKNOWLEDGMENTS
My Son Lance Vermeil
Coaching my son Lance was the single greatest learning and
coaching experience of my coaching career. He was a talented
dedicated athlete who excelled at sprinting and Olympic Weight
Lifting. This experience gave me a better understanding of how
speed and strength training work together. Because I saw him
everyday, it gave me feed back on the positive and negative
aspects of my training plan. I was coaching someone who was
training year round and was competing in both sports. This is
vastly different because your daily training is an exact measure
of your competitive readiness. This is physically and
emotionally different then training a team sport athlete. I had to
seek a greater knowledge, which made me more proficient.
Many of the things that are stated in this presentation are a
direct result of that experience. I will always be deeply
appreciative of my son's efforts, and patience, and thankful for
the time we spent together
 TESTING AND EVALUATION
Testing Gives Your Program Direction And Insight Into
The Athlete, Without it, it's Like Driving Blind
 Managing The Window Of Opportunity
• Specializing in a specific sport too soon
Can Limit Development for The Following
Reasons:
– May cause Over Use Injuries
– Create Imbalances'
– Limit of Motor Skills, And Physical Development
– Creates Undo Pressure And Expectations
– The Sport They Excel At Between the ages of 7-
15 May Change Due To The Maturation Process
– Can Deny A Normal Childhood Experience
– Can Cause Burn Out
– Play Two Sports Until College Or 18
Various Sports’ That Contribute To Athlete Development
Aiming Hitting A Learning Speed Concentration
Sports Depth Ball With To Tolerate Power
Perception An Object Impact Strength
Hockey & Baseball Tumbling/ Tumbling/ Martial Arts
Hurling Gymnastic Gymnastic
Basketball Hockey Hockey & Track &
Hurling Field
Baseball Tennis Soccer Soccer

Tennis Hurling Football & Football &

Rugby Rugby
Wrestling Wrestling
Olympic Olympic
Lifting Lifting
 Track And Field
All These Events Share A Common Bond Because
Their Training Includes Sprinting, Jumps/Plyometrics
And Weight Training. They Learn How To Deal With
Competitive Stress Of Individual Sports

Sprints Develop Jumps Events Throwing Events

Speed, Mobility And Power And Elastic Strength
Rhythm Because Reactive Strength Explosive Strength
Muscles Must Rotational Power
Contract Fast And
Relax Fast
Potential Training Adaptations
Maximum Strength RFD Untrained Athlete
Heavy Resistance Strength Trained Athlete RFD
Explosive Ballistic Strength Trained Athlete RFD
Critical Time To Initiate Force In
Team Sport Skill

Force at
200 m/s

Untrained
Starting Maximum RFD
Strength
Sprinting/Plyo Sec Pull 200 500
Time in m/s
Adapted From Kraemer W. & Newton R. Training Vertical Jump" Sports Science
Exchange #53-Volume 7(1994) Number 6 Gatorade Sport Science Institute
 The Window Of Opportunity
• Increases in the size of bone seem to require a
foundation period of training where the loadings
are Not Too High so potential injuries may be
avoided
• The program must allow an appropriate period
for Structural Adjustments within the body for
tendons, ligaments and bone so the potential for
injuries to these areas, in younger athletes in
particular, may be minimized Bourne, G
• Establishing a great training base as the body
matures is like a savings account, the sooner
you start, the greater the return over a life time
 The Window Of Opportunity
• Their bodies are very malleable and their nervous
system, is like putty, There Is A Lower Influence
Of Genetics On The Training Outcome
• Aging decreases type II muscle fibers
– When they are prepared to use heaver loads, it’s imperative
to hypertrophy using 80%> of max loads 2-6 reps for lifts
and do explosive ballistic exercise, when the body is so
receptive to change
• These muscle fibers with age will be lost over time
• From 15-19 the fear is not losing these fibers but
rather having them go untrained and not
optimized in their form, function and resistance to
injury during this optimum period of time
From Personal Communication With W. Kraemer PhD
 The Window Of Opportunity
• Teens thru 20s have all of the endocrine and other
system’s at the height of vitality
– It’s Imperative To Take Advantage Of This
• To Train and develop skill, strength, power and speed
• Breakdown
• Repair And Remodel Muscle And Connective Tissue
• Training elevates, the level of function to a higher
level for young people the years before 21
– Peak bone mass that they will carry the rest of their life
– This is especially important for women
• From my experience working with 12-21 year olds I
observed these positive changes & I have also seen
the negative results, that are irreversible

From Personal Communication With W. Kraemer PhD

 Training Program Outline
• There Can Be A Big Difference Between
Chorological Age And Physiology Age
• The following are examples of program out
lines for the off season
• They are not absolute, just guidelines
– The order of training follows a logical
progression and I would recommend not to alter
it
• You may have to adjust time according to
athletes’ other commitments
 TRAINING METHODS HIERARCHY
Speed
1. Accelerations 2. Absolute 3. Specific
-Sleds, Hill, Sprints -In-Outs -Change Direction
-Short Jumps, & Lifting -Down Hill

(Speed Strength) Explosive Strength / Elastic Reactive Strength

1. Starting 2. Explosive 3. Elastic
-Sn & CL Mid Thigh -Olympic Lift -Jumps, Hops
PP & PK W/Pause -Medicine Ball -Bounds & In-Depth
Strength
1. Maximum/relative 2. Eccentric 3. Static
-Squats, Pressing -70-85% 6 sec down -Hang Cl & SN
-& Pulling 80%> -Jumps -Halting Pulls
Work Capacity
1. Rehabilitation 2. Body composition 3. Joint mobility
-Injury specific -Nutrition; Work ethic -Dynamic Exercises
4. Strength endurance 5. Stability 6. Aerobic
-Strength circuit -Local, Global Low Load, Core Strength -Tempo
-Body Weight Circuit -Core Stab. High Load Rotation Control -Med Ball
 Training Progression By Age
AGE 7-12 12-15 16>
Intensity Body Weight Up Age 12-15 20%-40% Can Train At
To 10% Of Body Of Body Wt Doing 70%> Intensity Of
Weight Strength Ct One Rep Max, If
Age14-15 10%-30% They Have
Above Strength Ct Passed The
Intensity: Pulling, Norms For 12-15
Squatting & Pressing
Methods 1. Tumbling/Gym. 1. Strength Circuit All Methods
You Can’t Skip This 2. Marshall Arts 2. Medicine Ball If They Have
Progression. 3. Body Weight 3. Tempo Established A
Exercises 4. Low Intensity Training Base And
4. Medicine Ball Jumps Pass The Norms
For Each Phase
5. Games 4. Speed Work
Training Frequency 2-3 Times A 3-4 Times A Weeks 4-6 Times A
Per Week Weeks Weeks
Session Length 1/2-1.5 hours Max 1.5 - 2 Hours 1.5 – 2.5 Hours

Total Hours Per Wk 2-4 Hours 5-8 Hours 8-12 Hours

 Training Methods For Ages 8-12
Strength Jump/Plyos Speed Work General
Low Impact Conditioning
Body Weight 1. Jump Rope Games And 1. Games
& Medicine 2. Ankling Relays 2. Marshal
Ball Exercise 3. Ankle Jumps Arts
For The Total Running Drills 3. Tumbling
Body: 4. Jumps Up
On To A Box When They 4. Gymnastic
5. Jump Up Are Strong Core
Stairs Enough To 4. Light
Can Make Get In The
Proper Medicine Ball
Jumps Part Of 5. Medicine
Games Or Position
Ball Tempo
Strength Work
 Training Methods For Ages 8-12
Body Weight Strength Exercises
Legs Core Upper Body
1. Squats 1. Back Extension 1. Push Ups
2. Step Ups 2. Reverse Hypers 2. Dips
3. Lunges 3. Light Medicine Ball 3. Pulls Ups
4. Single Leg Throw (Rotation) 3. Inverted Rows
Squats 4. All Forms Of
6 Over Head Abdominal Exercise
Squats With 5 Single Leg Rdls
A Stick

For Those 10 Year Old Who Are Proficient At The Body Circuit
Weight You May Use A Stick Or Very Light Bars (5-10#) For Teaching
Strength Circuit And Olympic Lifting Technique
 Training Methods For Ages 8-12
• Body weight exercise
– Once they can perform the body circuit of 6-10
exercise easily you can increase intensity for
11-12 olds you may add 5-10 lbs weight belt or
vest to increase intensity on some exercise
• For 11-12 years olds you can also start to teach the
strength circuit with 10-15% of their body weight
– The development of the tendons and ligaments
is slower than muscle development, so don’t be
in A rush to add resistance
 Training Methods For Ages 8-12
• Medicine ball tempo (make it game/relay)
– Do 10-20 medicine ball throws, run 15-30 yds at
A moderate pace then repeat the process 9
more times to complete the set. Rest 3 minutes
between sets. Do between 2-3 set
– First learn to do the throws correctly before
combining with the runs
– Medicine ball will develop the core & the running
will train their cardio vascular system
– This is better then doing A lot of slow long
distance running
 Weekly Schedule For Ages 8-12
Monday Wed Is Optional Friday
Warm Up With Warm Up With Warm Up With
Tumbling/Gym Or Tumbling/Gym Or Tumbling/Gym Or
Games 15 Min Games 15 Min Games 15 Min

Explosive Med Ball Explosive Med Ball Explosive Med Ball

Throws & Jumps Throws & Jumps Throws & Jumps
20 Min 20 Min 20 Min

Strength Training Strength Training Strength Training

15-25 min 15-25 min 15-25 min

Medicine Ball Medicine Ball Medicine Ball

Tempo 15 Min Tempo 15 Min Tempo 15 Min

Cool Down Cool Down Cool Down

• Norms are only A guide line, there are no
absolutes.
• One athlete may progress faster than
another.
• They should progress at their own rate
• You can't rush the process.
• They should be able to pass these norms
with proper technique and no pain or undue
stress.
 Norms For Ages 8-12 Should Pass
Before Progressing To The Next Level
MED BALL TEMPO: Body Weight Circuit
2-4Lbs BALL 600 5 Trips Through 6-10
THROWS Exercises Body Weight
RUN 20 -30 YARDS Circuit
BETWEEN EACH Overhead Squat With Stick
THROW
3 Sets Strength Circuit With 10%-
15% Of Their Own Body
Perform Basic Weight By Age 11-12
Tumbling/Gymnastic &
Proper Technique Is
Low Level Jumps With
Essential On All Exercises
No Joint Problems
 Managing The Window Of Opportunity
Skill & Physical Preparation Should Be Developed Simultaneously In
Logical Progression Without Undo Psychological And Physiological
Stress Especially In The Early Years 10-15!

Physical Development

Skill
In the off-season don’t
repeat the same trauma
that as the sport

Maturation Process
Development Is Not Always Linear & Will Have Peaks & Valleys
 Training Methods For Ages 12-15
Strength Jump/Plyos Speed General
Low Impact Work Conditioning
1. Strength 1. Jump Up Running Tempo and
Circuit On To Box Drill Medicine Ball
2. Learn Lifting 2. Jump Up Short
Technique For Stairs Sprints 10- Tumbling
Next level, Once 3. Long 30 Gymnastics
They Can Do The Jumps Depending
Strength Circuit Marshall Arts
4. Skip On Their Games/Sports
with 40% of Bounds
bodyweight for Technique
Males and 30% 5. Low Hops & Strength
for Females In Place Levels
Strength Training Methods Based On Ages 12-15
• Strength Circuit For 12-15 Olds
– Up Right Row
– Muscle Snatch
– Good Morning
– Squat To A Press
– Bent Over Row
– Strength Circuit Norms
• For Males 40% of bodyweight
• For Females 30% of bodyweight
Strength Training Methods Based On Ages 12-15
• When They Can Pass Strength Circuit with 40% of
bodyweight for Males and 30% for Females
• They Can Start With 10% Above The Strength
Circuit And Gradually Increasing Intensity Over
Time, For The Strength Exercises Listed Below
• Warm Up With Strength Circuit
– Back Squats 3 Sets Of 6-10 reps
– Front Squats (Never More than 4 Reps)
– Pressing 3 Sets Of 6-10 reps
– RDLS, Single Leg Rdls & Pulls (Never More than 6 Reps)
– Lunges Or Single Squats Or Steps Ups 3 Sets Of 4-6
– Back Extension Or Reverse Hypers 3x10
• Learn Proper Technique For Explosive Strength
– Power Snatch, Clean, And Push Press
 Training Methods For Ages 12-15
• Running/Cardio
– Depending on age and strength level
• Tempo Runs start at 60% up 75% of
maximum speed for given distance
• Speed
– Short Sprints and running drills when strong
enough to maintain proper body position
• Tumbling/Gymnastic
• Marshall Arts
• Games
 General Conditioning
• Med Ball throws 300 -600
– Male 4-6 lbs
– Female 3-5 lbs
• Sample Tempo Workouts
Small Tempo Medium Tempo Large Tempo

100-100-100 100-100-100 100-100-100

100-100-100-100 100-100-100-100 100-100-100-100

100-100-100 100-100-200-100 100-100-200-100

100-100-100 100-100-200-100
100-100-100

– Recovery 50 yard walk between runs and 150 yard walk

between sets
– Use 50 to 80 Yds for tempo runs with 12 to 14 years olds
 Weekly Schedule For Ages 12-13
Monday Wed Friday
Warm Up With Warm Up With Warm Up With
Tumbling Or Games Or Tumbling Or Games Or Tumbling Or Games Or
Body Weight Circuit Body Weight Circuit Body Weight Circuit
w/Jog 15 Min w/Jog15 Min w/Jog15 Min

Explosive Med Ball Speed Work 20 Min

Speed Work 20 Min
Throws & Jumps & 20-
25 Min Explosive Med Ball
Explosive Med Ball Throws & Jumps 20 -25
Throws & Jumps 20-25 Min
Min Speed Work 20 Min
Strength Training
Strength Training Strength Training 30-40 min
30-40 min 30-40 min
Medicine Ball Tempo 15
Medicine Ball Tempo 15 Medicine Ball Tempo 15 Min
Min Min
Cool Down
Cool Down Cool Down
 Weekly Schedule For Ages 14-15
Monday Wed Friday
Warm Up Warm Up With Warm Up With
Tumbling Or Games Or Tumbling Or Games Or Tumbling Or Games Or
Body Weight Circuit Body Weight Circuit Body Weight Circuit
w/Jog10 Min w/Jog10 Min w/Jog10 Min

Speed Work 20 Min Speed Work 30 Min Speed Work 20 Min

Explosive Med Ball Explosive Med Ball

Throws & Jumps 20-25 Jumps 15 Min Throws & Jumps 20-25
Min Min
Strength Training
Strength Training 30-40 min Strength Training
45-50 min
45-50 min
Medicine Ball Tempo 15
Medicine Ball Tempo 15 Min Medicine Ball Tempo 15
Min Min
Cool Down
Cool Down Cool Down
 Weekly Schedule For Four Day Program
For Ages 14-15
Monday Wednesday Friday Saturday
Warm Up Warm Up Warm Up Body Warm Up
Medicine Ball Tumbling Or Medicine Ball Tumbling Or
Tempo 15 Min Games 10 Min Tempo 15 Min Games 10 Min

Explosive Med Explosive Med

Speed Work 20- Ball Throws 15 Speed Work 20- Ball Throws 15
30 Min Min 30 Min Min

Jumps 10-15 Min Strength Jumps 10-15 Min Body Weight

Training 45-60 Circuit 15 Min
Min
300-500 Throws
Strength Training Strength Training And Small or
45-50 Min Cool Down 45-50 Min Medium Tempo
15 Min

Cool Down Cool Down Cool Down

 Norms For Ages 12-15 Should Pass
Before Progressing To The Next Level
Med Ball • Perform Basic Skills
800 Throws Females – Continue To Improve
3-5 And Males 4-6 Basic
Tumbling/Gymnastic
Lbs Ball
– Continue Playing
Tempo 1000-2000 Yds Various Sports
OR
Med Ball Tempo • High Load Stability (See
Appendix)
Med Ball 600 Throws • Explosive Propulsion Test
Run 30-50 Yards • Rapid A Switch
Between Each Throw • Lunge & Lean Test
 Norms Age 14-15: Must Pass Before
Progressing To The Next Level
Reverse Hypers 2X20 Maintaining A Neutral Spine
Strength Circuit
Percentage Based On Their Own Body Weight
BB= Barbell DB= Dumbbell
% Total Weight For Both DBs

Females 3 Sets With BB 30%-40% Or DB 25%-35%

Squat And Clean Pull & RDL 80% Of Body Weight x5

Males 3 Sets With BB 40%-50% Or DB 30%-40%

Squat And Clean Pull & RDL Of Body Weight x5
 Adaptation Of C Francis’ Speed Continuum & The
Dominate Training Methods To The Specific Distances
0-10 Yds 10-30 Transitions, Power 30 Yds>
Strength & Speed To Elastic Maximum
Strength
Power Speed Elastic
Olympic Lift 10-20 Yds Explosive Strength
& Strength Weights Smaller Amplitude
ESM. Quality sprints
Power Jumps w/larger Amplitude Under 7 Sec.
Med Ball Multiple Jumps: i.e. Repeat Long With Maximum
Throws Jump & Bounds Recovery
Med Ball Throws W/Jps & Sprints
Single Contrasting Sprints Sprints with
Response 5% Of Body
Jumps 20-30 Yds Elastic Strength Weight
Jumps With Smaller Amplitude:
Mach Drills In-Outs
i.e. Hurdle & Box Jps
Starts
& Resisted Contrasting Sprints Jumps: Hurdle
Sprints In-Outs Hops & Boxes
How The Speed Continuum Applies To Sports
0-10 10-30 30>
Initial Absolute
Transitions, From Explosive
Acceleration Strength/Starting Strength To Speed
Strength & Elastic Strength Elastic
Explosive Strength
Strength

Football Linemen, Basketball 4 & 5

and Hockey
Adapted From
Charlie Francis
Basketball 1Thru 3 and Some 4’s

Football RB & LBs DBs, Receivers, Special Teams & Two, Baseball,
Softball, Soccer, and Field Hockey
Dailey Volumes Guidelines Specific To The Distances
0-10 Yds 10-30 Transitions, Explosive 30 Yds>
Strength Strength & Speed To Elastic Maximum
Speed 10-20 Yds Explosive Speed Elastic
Speed 150-250 Strength
100-200 Yds
Jumps Elastic 20-60 Contacts Speed
Elastic Jump 200-400 Yds
Explosive Multiple Jumps 20-40
0-50 contact Explosive Med Ball Throws 20-40 Elastic Jump
Olympic Lift 15-40 Reps 30-70 contact
Explosive
Jumps Strength 30-60 Reps
20-40 Explosive Multiple
Jumps 0-30
20-30 Yds Elastic Strength
Ex Med Ball Speed 180-300 Ex Med Ball Throws
Throws 20-40
Jumps Elastic 30-60 Contacts 0-30
Olympic Lift Explosive Multiple Jumps 20-30
15-40 Reps Olympic Lift 12-20
Explosive Med Ball Throws 20-30 Reps
Strength 40-70 Olympic Lift 15-25 Reps
Reps Strength 18-30
Strength 25-40 Reps Reps
Program For Age 16+: 0-20 Priority Strength & Explosive Strength
(See “Speed Continuum” For Training Methods & Daily Volumes Guidelines )
Monday Wednesday Friday Tues-Thurs-
“0-10 yards” “0-20 yards” “0-10 yards” Sat
Warm Up: Warm Up: Warm Up: Warm Up:
Dynamic and Tumbling/Agility 10 Dynamic and Tumbling/Agility
Speed Work Min Speed Work 15 Min
40 Min 40 Min
Strength Poor
Jumps 15-20 Min Explosive Med Ball Med Ball Throws
Throws 15 Min Jumps 15- 20 Min
400-800 reps
Olympic Lift & or
Explosive Med Strength 70 Min Explosive Med
Ball Throws Ball Throws Medium
OR Tempo 20 Min
10-15 Min 10-15 Min
Strength High 0-20
Speed 50 Min
Olympic Lifts & Jumps 20 Min
Olympic Lifts &
Strength Training Olympic Lift & Strength Training Cool Down
50-70 Min Strength 45 Min 50-70 Min
Cool Down Cool Down
Cool Down
 Greater Strength and Explosive Strength Emphasis
(See “Speed Continuum” For Training Methods & Daily Volumes Guidelines)

Monday Tuesday Wednesday Thursday Friday Saturday

“0-10 yards” “0-20 yards”
Warm Up: Warm Up: Med Ball Warm Up: Warm Up: Med Ball
Dynamic and Dynamic 400 reps Dynamic and Dynamic 400 reps
Speed Work Speed Work 10 Min
40 Min 10 Min
Tempo 50 Min Tempo
Explosive Explosive
Jumps 20 Min. 1600-2000 Jumps 20 Min. 1600-2000
Med Ball Med Ball
Throws yards Throws yards
Olympic Lifts 30 Min Olympic Lifts 15-20 Min 30 Min
15-20 Min
20-30 Min. 20-30 Min.
Olympic Lifts Olympic Lifts
Strength 20 Min. Strength 20 Min.
30 Min. 20-30 Min.
Strength Strength
50-60 Min. Cool Down 50-60 Min.
Cool Down Cool Down Cool Down
Cool Down Cool Down
 First Two Weeks Transition into 0-20
Priority Strength & Explosive Strength
(See “Speed Continuum” For Training Methods & Daily Volumes Guidelines)

Monday Wednesday Friday Tues-Thurs-

“0-20 yards” “0-10 yards” “0-20 yards” Sat
Warm Up: Warm Up: Warm Up: Warm Up:
Dynamic & Speed Dynamic and Dynamic & Speed Tumbling/Agility
Work 50 Min Speed Work Work 50 Min 15 Min
40 Min
Jumps 15-20 Min Jumps 15-20 Min Med Ball Throws
Explosive Med 400-800 reps
Ball Throws 15 Medium Tempo
Olympic Lift & Min Olympic Lift &
20-30 Min
Strength Training Strength Training
60 Min Olympic Lift & 60 Min Or
Strength 50-70
Cool Down Min Cool Down Medicine Ball
Tempo 20-30
Cool Down Min

Cool Down
 Weeks 3 & 4: Transition into 10-30
Priority Strength & Explosive Strength
(See “Speed Continuum” For Training Methods & Daily Volumes Guidelines)

Monday Wednesday Friday Tues-Thurs-

“0-20 yards” “0-30 yards” “0-20 yards” Sat
Warm Up: Warm Up: Warm Up: Warm Up:
Dynamic & Speed Dynamic & Dynamic & Speed Tumbling/Agility
Work 50 Min Speed Work Work 50 Min 15 Min
50 Min
Jumps 15 Min Jumps 15 Min Med Ball
Explosive Med Throws
Jumps 15-25 Min Explosive Med Ball
Ball Throws Throws 400-800 reps
10 Min 10 Min Medium Tempo
Olympic Lift & 20-30 Min
Olympic Lift & Strength 40 Min Olympic Lift &
Strength Training Strength Training Or
60 Min Cool Down 60 Min Medicine Ball
Cool Down Cool Down Tempo 15 Min

Cool Down
 First Two Weeks: Transition into 0-30+
Priority Elastic Strength & Speed
(See “Speed Continuum” For Training Methods & Daily Volumes Guidelines)
Monday Wednesday Friday Tues-Thurs-
“0-30 yards” “0-20 yards” “0-30 yards” Sat
Warm Up: Warm Up: Warm Up: Warm Up:
Dynamic & Dynamic & Dynamic & Speed Tumbling/Agility
Speed Work Speed Work Work 15 Min
60 Min 40 Min 60 Min
400-800 throws
Jumps Explosive Med Jumps and Small or
Ball Throws 20-25 Min Medium Tempo
20-25 Min
15 Min 20-30 Min
Olympic Lifts & Olympic Lifts &
Olympic Lifts & Strength Training Cool Down
Strength Training Strength Training 45 Min
45 Min 45 Min
Cool Down
Cool Down Cool Down
 Weeks 3 & 4: Transition into 0-30+
Priority Elastic Strength & Speed
(See “Speed Continuum” For Training Methods & Daily Volumes Guidelines)

Monday Wednesday Friday Tues-Thurs-

“0-30 yards” “0-20 yards” “0-30+ yards” Sat
Warm Up: Warm Up: Dynamic Warm Up: Warm Up:
Dynamic and & Speed Work 40 Dynamic and Tumbling/Agility
Speed Work Min Speed Work 15 Min
60 Min 70 Min
Explosive Med Ball
Throws 400-800 throws
Jumps Jumps
15 Min and Small or
20-25 Min 20-25 Min Medium Tempo
Olympic Lifts & 20-30 Min
Olympic Lifts & Olympic Lifts &
Strength Training Strength Training
Strength Training Cool Down
45 Min 30-45 Min
45 Min
Cool Down
Cool Down Cool Down
 30+ Yards Speed Training & Sports Conditioning Circuit
Priority Elastic Strength & Speed
(See “Speed Continuum” For Training Methods & Daily Volumes Guidelines)

Monday Wednesday Friday Tues-Thurs-

“30+ yards” “0-20 yards” “0-30+ yards” Sat
Warm Up: Warm Up: Dynamic & Warm Up: Warm Up:
Dynamic and Speed Work Or Dynamic and Tumbling/Agility
Speed Work Sports Conditioning Speed Work 15 Min
70 Min Circuit 40 Min 70 Min
Explosive Med Ball 400-800 throws
Jumps Jumps and Small or
Throws
15-25 Min 15-25 Min Medium Tempo
15 Min
20-30 Min
Olympic Lifts &
Olympic Lifts & Olympic Lifts & Strength Training
Strength Training Strength Training Cool Down
30-45 Min
30-45 Min 45 Min

Cool Down Cool Down Cool Down

 Two Weeks Preseason Sports Conditioning Circuit
Priority Sports Preparedness
(See “Speed Continuum” For Training Methods & Daily Volumes Guidelines)

Monday Wednesday Friday Tues-Thurs-

Sports Conditioning “0-30+ yards” Sports Conditioning Sat
Warm Up: Dynamic Warm Up: Warm Up: Dynamic Warm Up:
& Sports Dynamic and & Sports Tumbling/Agility
Conditioning Circuit Speed Work Conditioning Circuit 15 Min
40 Min 70 Min 40 Min
400-800 throws
Explosive Med Ball Jumps Explosive Med Ball and Small or
Throws 15-25 Min Throws Medium Tempo
15 Min 15 Min 20-30 Min
Olympic Lifts &
Olympic Lifts & Strength Training Olympic Lifts & Cool Down
Strength Training 30-45 Min Strength Training
45 Min 45 Min
Cool Down
Cool Down Cool Down
In-Season Schedule For Age16+:
Day-1 Day- 2
Med Ball Tempo Med Ball Tempo
10 -15 Min 10-15 Min

Olympic Lifts Olympic Lifts

And And
Strength Training Strength Training
30-45 Min 30-45 Min

Cool Down Cool Down

• Before Using These Norms They Must Have A
Sufficient Period Of Training
• At Least One Year Of Intense Training (16
Years Old>. This Doesn't Include The Earlier
Training Preparation Done With Less Intensity
• Many Times These Imbalances Will Balance
Them Self Out Over Time.
• Utilize The Norms On Following Two Slides
To Help Guide The Training Process
• These Norms Will Help You Identify The
Quality That Most Adversely Affects Their
Athletic Ability And Make Adjustments
Necessary To Their Program
Strength Power Test
All Forms Of Power Snatch Vertical Jumps
Squats and Barbell Or Dumbbell Squat
Lunges Power Clean Counter
Repeat
Push Press
Step Close
Push Jerks In- Depth
Jumps & Plyos

Bench Press Medicine Ball Throws Seated Chest

USA ? Ireland Throw
Core Work Medicine Ball Throws Sit Up Throw
Base Line Toss
Rotational Throw
Norms For Female To Achieve By Age 18
With 3 Years Of Training
Strength Explosive Power Speed
Power Snatch
Front Squat 20 Yds. 3.6<
40%-45% Of Back Sq
100-125% x 1-3 Of Body Wt
Or 40 Yds. 5.6<
Back Squat 1 Arm Dumbbell Power
125-150% x 1-3 Of Body Wt Snatch
10%-15% Of Back Sq If Using Front
Clean Pull From Below Knee squat Then add
Power Clean
60%x 3 Of Back Squat %15 To Their
45%-55% Of Back Sq Max For
Press Females
Vertical Jump
1 x 50%-70% Of Body Wt 13-18 Inches Then you can
use the same %
Med Ball Throws 2K that are listed for
Sit Up 16'> Power Snatch
Chest Pass 16'> and Power
Clean
Rotational 2
 Norms For Males To Achieve By Age 18
With 3 Year Of Training
Explosive Power Speed
Strength
Power Snatch 20 Yds. <3.2
Front Squat
125-160% x 1-3 Of Body Wt 50%-55% Of Back Sq 40 Yds. <5.0
Or Or
Back Squat 1 Arm Dumbbell Power If Your Using
150-200% x 1-3 Of Body Wt Snatch Front squat
15%-20% Of Back Sq Then add 20%
Clean Pull From Below Knee Power Clean Their Max For
80%x 3 Of Back Squat 65%-70% Of Back Sq Males

Bench Press-USA Vertical Jump Then you can

1 x 125%+ Of Body Wt 21-26 Inches use the same %
that are listed
Ireland – Real Athletes –
Press Med Ball Throws 4K for Power
Sit Up 17'> Snatch and
90-100% body weight Power Clean
Chest Pass 17'>
Rotational 28'>
Appendix
High Load Test OF Single-Leg Stability And
Proprioception: Comerford M.
• Rapid A Switch Measure Control/Change
Direction
 Are Your Athletes Ready To Train & Absorb
Impact? Kinetic Chain Strength & Control
•Explosive Propulsion Test Category 3 (Comerford)
•Athletes who are incapable of doing this limit their
explosive potential because of a weak link in the chain (i.e.
the hip, shoulder, gluts, & cause SI joint problems etc.)
and difficulty controlling extension and rotation.
•This will predispose them to Injuries In Impact Sports and
Jump/Plyometric training because their body will buckle
from the impact and ground contact

Support leg level with the

hip
 Lunge & Lean Test
Are Your Athletes Ready To Train? Unilateral Leg Strength
The distance of the step is 4 lengths of the athlete's own foot.
Step into a lunge, back straight & back knee just off the surface
Hinge from hip & keep the back straight, without changing their
body position (purpose of stick) have them shift all their weight
onto their front leg, & lift the rear leg off forming a straight line.
Hold this position for 3 second and then step out.

A good test for sports that the skills are performed this position
i.e. Basketball, Baseball, Football, Hockey, & Tennis
 Explanation of Training Cycles
• The wide range of volume is so you can vary the volume from
workout to workout and emphasize different training methods
for the specific workout or individual
• The times can vary for each quality depending the volume
• The volume-repetitions listed for Olympic lifting & strength
training are only those repetitions that have a training
affect, not warm up sets & repetitions. A well prepare 16 old
who went through previous list program should start counting
at 70%
• If they haven’t master the Olympic lift then utilize high volume
of jumping up on to boxes and med ball throws for Explosive
Strength until Olympic lift technique is master.
• Heavier athletes I would do more Med Explosive throws, Med
Ball jumps and lighter athletes would do more jumps
 Explanation of Training Cycles
• Your athletes’ may not be able to train 6 days a week but if
the ahtletes’ will do Med Ball & Tempo at least on Tuesday &
Thrusday it help them recover
• To save time you can utilize explosive med ball throws at the
later stages of you warm up or integrate them during you
Olympic lifting & strength training
• In the volume table under 0-10 yards you will see elastic
jumps 0-30 You will also see the same for Explosive Multiple
Jumps Explosive Med Ball Throws .
• When the range starts with zero mean this quality isn’t a
dominate quantity for the particular sprint distance. This give
you option to using that time for additional training for another
quality or shorting the workout
 Further Information
For Further Info.
Regarding Training &
for availability consulting
contact
Al Vermeil
(from his glory days)
E-Mail:
a60vermeil@sisna.com
 Reference
• SPORTS MEDICINE
• I have met with all the following people personally to discuss the various
sports medicine topics, and they have contributed to my knowledge and
understanding of all the aspects of developing an athlete.

George Aaron R.P.T., Mark Archambault R.P.T., Bob Baker R.P.T.,

Julie Bruns R.P.T., Paul Chek N.M.T., John Christen R.P.T., Mark
Comerford R.P.T., Jeff Coverly R.P.T., Gene Coleman A.T.C.,
Don Chu Ph.D., A.T.C., R.P.T. & C.S.C.S., Pete Emerson R.P.T.,
Mary Evans R.P.T. Bud Ferrante R.P.T. O.C.S., Paul Hodges R.P.T,
Paul Kirwan, R.P.T, Frank Lagattuta, Diane Lee R.P.T.,
Greg E. Lutz, M.D., John Mederios R.P.T., Don Miller R.P.T. &
C.S.C.S., Michele Montgomery N.M.T., Stuart McGill Ph.D,
Doug Nelson N.M.T., Mike Palmeri R.P.T., Robert Panariello R.P.T.,
A.T.C., C.S.C.S., Dan Regan A.T.C., Michael Shacklock, MAppSc,
DipPhysio, Robert Shadel M.D., Robert Schaefer A.T.C., Kevin Sims.
R.P.T. Richard Steadman M.D., Becky Schultz R.P.T., Michael Stuart
M.D., and Dan Wathen, A.T.C. & C.S.C.S.,
 Reference
• STRENGTH TRAINING:
• Dragomir Cioroslan, Olympic Medalist 1984, and Untied State Olympic
Lifting Coach 1991-204, Bud Charniga, Geo Dunn, Oleg Danilov,
C.S.C.S., Frank Eksten, C.S.C.S., Mike Gattone, Coach Of Weight Lifter
Tara Nota Gold Medalist 2000 Olympic C.S.C.S., Galen Hatch, C.S.C.S.,
Bob Hise Sr., Steve Javorek, C.S.C.S., Russ Knipp, Al Miller, C.S.C.S.,
Carl Miller, Olympic Lifting Coach 1980, Angel Spassov, Jim Schmitz,
Olympic Lifting Coach, Dick Smith, Olympic Lifting Coach , Lee Shorter,
Meg Stone Richie C.S.C.S., Yuri Vardanyan, 7 Time World Olympic
Lifting Champion, Craig White, C.S.C.S., and Wayne Wilson, Participant
in Olympic Game as a Weighting and Strenght Coach of 2004 Canadian
Olympic Gold Medalist Wrestler
• JUMP/PLYOMETRIC AND SPEED TRAINING
• Carmelo Bosco Ph.D., Frank Costello, Don Chu Ph.D., A.T.C., R.P.T. &
C.S.C.S, Charlie Francis, Derek Hansen, Jimmy Pedemonte, Remi
Korchemny, Victor Lopez, Ralph Mann PhD. Gene Noonan, Loren
Seagrave, Pat Reid, Ben Tabachnik, and Carlo Vitori
• SPORTS SCIENTIST
• Carmelo Bosco Ph.D., Andrew Fry Ph.D., John Garhammer Ph.D., Liam
Hennessey, Keijo Hakkinen Ph.D., Gary Hunter Ph. D., William J.
Kraemer, Ph.D. Robert Newton Ph D., Mel Siff Ph.D., Mike Stone Ph.D.,
Tihanyi Jozef Ph.D., Yuri Verkhoshansky Ph.D., Valdimar Zatsorsky Ph.D.
 Reference
• C. Bosco , P.V. Komi, E Bosco, C. Nicol, G. Pulvirenti, and I
Caruso. Influence of Training On mechanical And Biochemical
Profiles Of Athlete's Muscle. Coaching And Sports Science
Journal 1994
• Bourne, Gary. “Specificity of Horizontal Jumping Performance".
Modern Coach And Athlete Journal Volume 32 Number 4 1994
Page 3-6.
• Cerulli, G., Benoit, O., Caraffa, A., and Ponteggia, E.
“Proprioceptive Training and Prevention of Anterior Cruciate
Ligament Injuries in Soccer.” Journal of Orthopaedic and Sports
Physical Therapy. 31(11), 655-660, 2001
• Zatsiorsky, V.M., Science and Practice of Strength Training,
Publisher Human kinetics 1995 page 63,112 & 113
 Reference
Seminars and Classes
Instructor: Mark Comerford, MCSP, Bphty, MAPA
• Lumbar Local: Dynamic retraining of the deep intrinsic muscles in the local stability
system for the lumbar spine and trunk
• Sacro-iliac Joint: Dynamic Stability & Muscle Balance
• Lumbar Global: Prescriptive Exercise for Mechanical Low Back Pain
• Core Stability Dynamic Stability Training for Peak Performance
• Shoulder Girdle: Dynamic Stability & Muscle Balance
• Lower Extremity: Dynamic Stability & Muscle Balance
• The Performance Matrix for Movement Screening and Risk Analysis
• Mechanical Stability Dysfunction of the Hip and Lower Limb

Instructor: Paul Hodges, PhD, Bphty (Hons)

• Segmental Spinal Stabilization

Instructor: Michael Shacklock, MAppSc, DipPhysio

• Neural Mobilization: Lower Quarter

Instructor: Pete Emerson, PT, MMTC

• Muscle Energy Technique of the Lumbar-Pelvis-Sacrum Level-1
• Muscle Energy Technique of the Lumbar-Pelvis-Sacrum Level-2

• Beside these high level classes, I have spent many hours with these instructors’
individual for additional information
• Hurling
– Tennis, Handball Squash, & Hockey
• Gaelic Football
• Hockey, Soccer, and Basketball
• Rugby
• Car Pushes, Wrestling, Hockey, Soccer, and
Basketball
 Compatible Sports
• Hurling
– Tennis, Handball Squash, and Hockey
• Gaelic Football
– Hockey, Soccer, and Basketball
• Rugby
– Car Pushes, Wrestling, Hockey, Soccer, and
Basketball
Contrast Training For Increasing General Power
• Contrast Training works well with the less explosive
athlete if done after good base of Strength training-
because it jump starts their CNS which creates a
better neurological response to the training stimulates
– You can sequence the use of intensity several way
• Starting with the a set heavy then a set light exercises or alternating
between heavy to light with in the same set this gives the athlete the
feeling of being explosive
– Explosive Med throws alternating 2-3 with heavy ball and 2-
3 with to lighter ball is good effective way to help increase
power or Power cleans 1 50K 1 with 60 & 1 at 70K all with
in a set or a set of 2 at 50k, 2at 60k & 70K
– When trying to improve any kind of power keep the
repetition low per set and allow rest so the CSN
doesn't not become fatigued
 Increasing General Power
• Complex training the more elastic athlete benefits
more because they have the elastic qualities, so the
jumps have more positive influence on the training
stimulates.
• Jumps (Elastic Reactive Strength) Example
– ¼ squat jump WITH MED BALL OR WEIGHT BELT x5
followed by 5 vertical jumps or 5 hurdle jumps
• Speed Example
– Squat x 5, 3 standing long jumps and 2 sprints 20 Yds
– 3-4 explosive med throws or jumps, and 2 sprints 20 Yds
– Rest between exercise 3 min & 5 minutes between sets
• Before using complex training they must have a good
training base & be technically proficient in all
exercises. It should not be use with novice athletes’
 Recovery From High Neurological
Training: Strength, Jumps/Plyos And
Sprint Training
• Tempo Runs 75% Or Less Of Max Speed For
100 Or 200 Meters To Recover From The
Neurological Work: Strength, Jumps/Plyos
And Sprint Training
• It Develop The General Fitness Or Work
Capacity
• Never Run At 75% To 95% It Is Too Fast To
Recover From And Too Slow For Speed
Work C. Francis