Al Vermeil’s Hierarchy Of Athletic Development
This chart should be at the foundation of building all athletic development programs.
Here’s how I interpret & implement
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Evaluation & Testing
Testing is at the foundation of any high function program.
Perform testing prior to the beginning of any program to:
1) Determine training needs
2) Track progress over time
Some of my favorites:
1) 30m Sprint (speed)
2) Vertical (power)
3) Braking (decel)
4) RSI (repeat power)
1 RM testing is the easiest way to assess strength.
Testing is at the foundation of any high function program.
Perform testing prior to the beginning of any program to:
1) Determine training needs
2) Track progress over time
Some of my favorites:
1) 30m Sprint (speed)
2) Vertical (power)
3) Braking (decel)
4) RSI (repeat power)
1 RM testing is the easiest way to assess strength.
WORK CAPACITY
The first step of training any athlete is setting the foundation.
To me this means:
Movement efficiency & becoming more resilient to load
We are going to get really good at foundational movements in the weight room:
- Clean
- Snatch
- Squat
- Push
- Pull
- RDL
For sprints:
- Build a base of acceleration
- Learn proper mechanics at top speed
For jumps:
Single response jumps progressing to multi jumps & loaded jumps.
The first step of training any athlete is setting the foundation.
To me this means:
Movement efficiency & becoming more resilient to load
We are going to get really good at foundational movements in the weight room:
- Clean
- Snatch
- Squat
- Push
- Pull
- RDL
For sprints:
- Build a base of acceleration
- Learn proper mechanics at top speed
For jumps:
Single response jumps progressing to multi jumps & loaded jumps.
STRENGTH
After a foundation is built, we start to add intensity.
We must maximize strength development before attacking other qualities.
We do that with:
- Heavy RM’s
- Lifting through full ROM
- Using ECC’s & ISO’s
- Cluster Sets
- Heavily loaded sprints
- Heavily loaded jumps
We will do multiple sets of each main movement with low volume.
Strength will be at the foundation of all other movements.
After a foundation is built, we start to add intensity.
We must maximize strength development before attacking other qualities.
We do that with:
- Heavy RM’s
- Lifting through full ROM
- Using ECC’s & ISO’s
- Cluster Sets
- Heavily loaded sprints
- Heavily loaded jumps
We will do multiple sets of each main movement with low volume.
Strength will be at the foundation of all other movements.
POWER
Training power is crucial to maximize athletic developed.
You can only maximize power development after strength is sufficiently trained.
We do that by:
- Lifting moderate loads at high speed
- Hang Cleans/Snatches
- Lifts to build positional strength
- French contrast method jumps
- Sprints @ moderate resistance
- Isometrics
Training power is crucial to maximize athletic developed.
You can only maximize power development after strength is sufficiently trained.
We do that by:
- Lifting moderate loads at high speed
- Hang Cleans/Snatches
- Lifts to build positional strength
- French contrast method jumps
- Sprints @ moderate resistance
- Isometrics
SPEED
This is the last quality we target in our training.
This is specifically saved for our highest level athletes & used around playoff time.
We train speed by:
- Doing timed sets with minimal load
- Working sport specific joint angles
- Lightly loaded jumps
- Lightly loaded sprints
- Accelerated jumps
- Accelerated sprints
This is the last quality we target in our training.
This is specifically saved for our highest level athletes & used around playoff time.
We train speed by:
- Doing timed sets with minimal load
- Working sport specific joint angles
- Lightly loaded jumps
- Lightly loaded sprints
- Accelerated jumps
- Accelerated sprints
I’ll be doing a deep dive into this in my newsletter tomorrow.
You can sign up for free below & learn more about how to build better speed, power & strength in athletes
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You can sign up for free below & learn more about how to build better speed, power & strength in athletes
Sign up below ⬇️⬇️
Sendfox.com/ferrarafiles
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