Al Vermeil’s Hierarchy Of Athletic Development This chart should be...
Keith Ferrara@keithjferrara
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Nov 10, 2024
~2 min read
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1
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
⬇️⬇️
This chart should be at the foundation of building all athletic development programs.
Here’s how I interpret & implement
⬇️⬇️
2
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.
3
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.
4
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.
5
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
6
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
7
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
