Philosophy

Build explosive athletes through max effort sprints, agility and power development.  We will learn to compete and strive for continued improvement with our record, rank and publish data tracking plan.  Our athletes will be prepared to excel in whatever sport they participate in.

 

The Ten Commandments of “SSP”

♦ Do high quality work with maximum focus for the minimum dosage to get the desired results

♦ Prioritize rest, recovery, and growth; never underestimate the power of being happy and healthy

♦ Never forget – people naturally are good at what they like and are OBSESSED with what they love

♦ Promote our program with unrestrained enthusiasm

♦ “Record, Rank, and Publish” to feed the competitive nature of our fast-twitch athletes

♦ Never force-feed

♦ Never crush the physical or emotional soul of your athletes

♦ Never forget, “Don't let today ruin tomorrow."

Strength Training Plan

♦  Test (Height, Weight, Bench, Squat, 40, Vertical, Standing Long Jump, Pro Agility)

 

♦ Phase 1   6 weeks 

♦ Weight Training - 4 days per week - 60 - 75% of 1RM -  4 sets of 4 with 3-4 minutes of recovery

♦ Focus on Bench & Squat 

♦ Aux include Walking Lunge, Upright / Bent Rows, Hurdle Flex, Box Jumps, DB Split Squats, Push press

♦ Vertical Jump with DB on jump mat between each lift (Record, Rank and Publish)

♦ Timed sprints - 2 days per week (Record, Rank, Publish) - Fly 10, Fly 20, 40

♦ X-Factor - 1 day per week - include wickets, cod/agility, single leg movements, box drills, competition

 

♦ Phase 2  6 weeks 

♦ Weight Training - 3 days per week -  80 - 90% of 1RM -  4 sets of 3 with 3-4 minutes of recovery

♦ Focus on Bench & Squat 

♦ Aux include Walking Lunge, Upright / Bent Rows, Hurdle Flex, Box Jumps, Push press, Neck Development

♦ Vertical Jump with DB on jump mat between each lift (Record, Rank and Publish)

♦ Timed sprints - 3 days per week (Record, Rank, Publish) Fly 10, Fly 20, 40

♦ X-Factor - 2 days per week - include wickets, cod/agility, single leg movements, box drills, competition

 

Re-Test

♦(Height, Weight, Bench, Squat, Vertical, 40, Standing Long Jump, Pro Agility)