Tuesday, September 8, 2009

Workout splits for High School Athletes

I told you I'd write on workout splits and here it is.

Truthfully if a high school athlete has any kind of off season he/she needs to be splitting workouts. In season is an absolute must for this as well, you don't want/need to be using valuable practice time on lifting and conditioning. I encourage almost every high school coach to split workouts. The athletes are on a set schedule everyday, and the timing works out great.

Typically when setting up a daily split you want 8 hours in between your workouts. In any case, when designing programs you always want your fastest movements first. This is a common error among high school and collegiate coaches, and I'm guessing it's due to time constraints, but that just means that they didn't plan well. The way I've found splitting to be most effective is taking this programming guideline to heart. Doing your speed work in the morning/before school and your strength and/or conditioning work after school.

For Example
Wk 1, Day1: Lower body/linear day
Am:
1) Warm-up: SMR (6min), Dynamic Mobility(2min), Activation+Dynamic Flex (6min)

2) Explosive ground work
3) Plyometrics
4) Movement based speed work
Finish) SMR/static stretching and post nutrition

Then go to school.

PM:
1)Warm-up: SMR (6min), Dynamic Mobility(2min), Activation+Dynamic Flex (6min)
2) Explosive post chain dominate movement (clean, KB snatch, swing, med ball work)
3)Unilateral/bilateral strength exercise: max strength, max speed, or max effort depending on macro cycle
4) Post chain dominate exercise
5) Unilateral lift: 1leg squat, 1leg RDL, or lunge variation
6) Core: bracing, antirotational, or compound (absolutely NO sit-ups or crunches)
Finish) SMR/static stretching and post nutrition



Some Strength Coaches advise literally cutting all the sets and reps in half and doing half in the morning and half after school. Personally I don't agree. Your athletes are gonna get bored, worn down and there are much better options.

Doing all the speed work in the morning means a shorter workout and allows the coach and players to not have to wake up insanely early. If you've ever coached a bunch of high school athletes early in the morning (especially junior high girls) you know how important that is. I heard a lot about cloths when I first started. It also means they're more likely to eat breakfast, which is a big deal.



It also gives there bodies time to rest between bouts. Allowing for increased performance in each. Rest is extremely important at this age and this will allow them to be fresh for the each workout able to put more in, leading to better results.

They are getting 2 very active sessions during a day. I'd say kids probably average less than one hour of activity a day. Can you say pathetic? You can only imagine the sources of food they're getting when most of todays' schools are ridden with sugar vending machines full of "psuedo-healthy" and truly "death" food. bye working out 2x/day they'd be in a carb storage state for a much longer duration of each day (storing less fat). Leading to a healthier, stronger, and less likely obese/overweight athlete. Less fat also means they're faster, due to less dead weight to carry.

In my humble opinion I can also see academic and psychological benefits as well. Getting up for something they want to do (get better as an athlete) vs. something they have to do (go to school). And I'm not saying all kids have this outlook on school but all the ones I've known do. They're also waking up and being active, getting the blood running. Therefore not falling asleep in class all day. Learning work ethic and the importance of preparation. Building pride in their sport and a healthy lifestyle through the work they've put in.


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