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Strength and Conditioning |
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| Paladin Strong uses the SST model to improve flexibility, strength, power, agility, and speed |
| Here are the SST principles |
- The 3 YESes - are we using free weight?, are we engaging multiple segments?, are we standing up?
- Specificty, Variability & Economy
- Intensity
- "Train Movements, Not Muscles"
- "Train through the season not just to the season"
- "Training is general at best"
- "Everyone is an athlete"
- "Better light and right than wrong and heavy"
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| We will test prior to each training cycle. We use the evaluation to show the effects of the training program, stimulate athletes to improve, enable coaches to evaluate the program, and develop average scores to establish local norms. We measure height, weight, standing medball throw, vertical jump, standing broad jump, pro shuttle, and the 40 yard dash. |
| Here are the SST metrics: |
- Anthropmetrics - Height and Weight
- Upper Body Power - Seated Medball Throw
- Lower Body Power - Vertical Jump (power in the vertical plane) & Standing Broad Jump (power in the horizontal plane)
- Lateral Speed and Agility - Pro Shuttle
- Speed - 40 Yard Dash (we will also measure the 10 and 20 yard dash but the mark will not be included in the PPP)
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| Training Elements: |
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- Dynamic Warm-up - DAILY
- Neuroligical - 1 to 2 COMPONENTS PER WEEK - Track Days
- Technical - 3 COMPONENTS PER WEEK - Weight Days
- Metabolic - DAILY
- Core - 3 COMPONENTS PER WEEK - Weight Days
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