Linear-Periodized Triphasic Explosive Strength Training Program
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Assembled by Dan Hughes, MA Ed., NHSSCA for use in Advanced P.E. at Sioux Valley High School
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*Exclusively for student-athletes at Sioux Valley Schools & students enrolled in Advanced P.E. at Sioux Valley High School
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Linear-Periodized Explosive Strength Training Program
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In order to achieve maximum benfit and understanding of safety concepts, each student will undergo a phase of anatomical adaption while participating in the Sioux Valley Middle School PE curriculum. Proper spotting, lifting technique/form, and knowlege of expectations will be learned/emphasized in MS PE and HS Advanced PE.
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Goals:
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1. Use periodization to increase explosive strength, increase lean muscle mass, and prevent soft-tissue/ligament injuries.
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2. Maximize impact of the available time, space, and equipment provided by the school-district.
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INJURIES: Strength training, as well as many other fitness activities carry a risk of injury. We will actively work to reduce this risk by:
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1. Teaching, training, demanding, re-teaching, and over-emphasizing proper technique and proper weight.
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2. Monitoring & communicating fatigue and soreness. Students will be expected to commicate any soreness they experience.
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3. Using only research-based best-practice programming, periodization, intensity (%1RM), & exercises (lifts).
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*Safe technique, proper weight, and use of a spotter are NON-NEGOTIABLE.
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**Failure to adhere these expectations will result in a consequece - which may include discipliary action and/or failure of the course.
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The exercises, work loads, intensity, and duration are based off best practice research. The followng works were consulted for the development of this program, which was made uniquely for Sioux Valley Schools. This fits the unique characteristics of SV athletes, facilities, time constraints, & routine.
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Works Consulted:
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Lorenz, Daniel, and Scot Morrison. “CURRENT CONCEPTS IN PERIODIZATION OF STRENGTH AND CONDITIONING FOR THE SPORTS PHYSICAL THERAPIST.” International journal of sports physical therapy vol. 10,6 (2015): 734-47.
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Nelson, Dr. Mike T., and Cal Dietz. “TriPhasic Training.” TriPhasic Training, 2016, triphasictraining.com.
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Duval, Zach; Master Strength & Conditioning Coach - Collegiate Strength and Conditioning Coaches Association, University of Nebraska, Periodization, Program Development
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PWRingThrough. “Triphasic Isometric Back Squats.” YouTube, Elliot Strength Camp, 16 Apr. 2016, www.youtube.com/watch?v=vTNdj3Xa_o0.
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Van Dyke, Matt. Advanced Triphasic Training Methods. St. Cloud State, 2015, pp. 1–67, Advanced Triphasic Training Methods.
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Mathews, Brian, and Cal Dietz. “The 6-Week Triphasic Plan for Power.” Muscle & Fitness, 2018, www.muscleandfitness.com/workouts/workout-routines/6-week-triphasic-plan-power.
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Shoulder / Rotator Cuff Exercise -
http://anabolicminds.com/articles/create-strong-stable-pain-free-shoulders-37720/
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