This is the assistant coach training presentation that I start with in learning the Gibbons STRENGTH Methodology

1. Assistant Coach Training
For the Strength of the Crusader is in the
formation, and formation is in the methodology.

2.  Ground-based, free-weight focused, planned
long-term development (LTD) program based
on the biological age of the participant. The
two key areas are: 1) consistent (minimum of 2
days/week) training and 2) monitoring the
program results including nutritional needs.
This evidence-based approach can achieve a
healthy lifestyle and peak performance to make
a difference.

3.  Warm-up
 Specific Warm-up
 Core Lifts
 Axillary Lifts
 Cool Down

4. • Clean Deadlift- The foundational strength
developer of Gibbons STRENGTH
• Parallel Squat- King of all exercise done early in
the week on Mondays or Tuesday
• Bench Press- major upper body strength
developer
• Step Ups and Reverse Lunge (single leg squats)
• Gibbons STRENGTH GPA = Bench Press +
Parallel Squat + Power Clean/Body Weight
“Attitude determines Altitude”

5. Speed
Elastic/Reactive/Strength
Explosive &Accelerative Strength
STRENGTH
WorkCapacity
Evaluation/Testing
Client/Athlete'sAttitude
Order ofDevelopment is fromthe BaseUp

6. Progressions: move from simple to more complex
 Freshman deadlift the whole year
Overload:
 Plan for peaks in program design
Variation:
 Work/rest, sets/reps, alt. 1 leg squat and step
ups between cycles
Consistency:
 All teams should train 2x week to get better
results annually

7. Lower body Push:
Squat Variations (body weight, barbell parallel or front,
Kettlebell, dumbbell, Bulgarian, etc.)
Deadlift Variations (barbell, dumbbell, kettlebell, etc.)
Lunge Variations (In place, reverse, split, walking, lateral,
with resistance, etc.)
Step-up Variations (body weight, plate, “drive”, etc.)
Upper body Push (horizontal or vertical):
Press Variations (horizontal): push-up, box push-up,
barbell flat bench, incline bench, dumbbell, kettlebell,
dips, etc.
Push Press (vertical)- barbell, dumbbell, power press,
jerk, split stance, etc.

8. Lower body Pull (from hip and/or from knee):
 Clean Deadlift/Pulls: 1st
year freshman only
RDL variations (hip): (Barbell, 2 DB, 1 DB, KB, MB)
Good morning Variations (hip): (stick, barbell, plate)
Back extension/reverse hypers (hip): holds, w/ weight
Glute Ham Variations : floor bridge, w/leg lifts, weight
Stability Ball (from knee): holds, two legs, one leg, etc.
Upper body Pulling (horizontal & vertical):
Pull-up Var.(vertical) grip, band, eccentric, w/ weight
Inverted Row (horizontal): knees up, feet up, w/ weight
Bent Over Row (hor.): BB, DB, KB, one hand, alternating
Upright Row (vert.): BB, DB, KB, one hand, alternating

9.  3-day Split: (off-season & pre-season)
Day 1 & 3: LB Press & UB Pull
Day 2: LB Pull & UB Press
 4-day Split: (off-season & pre-season)
Day 1 & 3: LB Press & UB Press
Day 2 & 4: LB Pull & UB Pull
 2-Day Split: (pre-season & in-season)
Day 1: LB Pull & UB Press
Day 2: LB Press & UB Pull

10.  Hip and shoulder stability and mobility is an
integral part of each student-athletes’ progress
 Gibbons STRENGTH “dynamic” warm-ups
 Advanced PNF stretching with a partner as
students and teams progress
 Static stretching of 20 second holds for teams
after a training session takes place (worlds
greatest stretch, glute, and quad stretches)

11.  3-day Split:
Heavy, Light, Medium Heavy, Light, Heavy = 15-17
 4-day Split:
Med. Heavy, Heavy, V. Light, Med. Heavy, Heavy = 15-17
 2-day Split:
Off, Heavy, Light, Medium Heavy, Light = 12
Points:
Very Light =1, Light =2, Medium = 3, Medium Heavy = 4,
Heavy =5
Total week should be in the range of 12-17 points
*Credit to Vladimir Issurin in Block Periodization

12.  Every student gets a squat assessment with video
analysis
 Every student gets a basic nutritional profile
assessment
 There is a needs based FMS assessments to
identify movement limitations and asymmetries
with a goal to prescribe corrective exercises
 There is needs based testing and monitoring that
provides evidence-based results for continual
progress forward

13. Main considerations in programming include:
1. Programming with sport needs analysis
2. Programming durability exercises
3. Programming with more upper pulls to presses
with goal of 2:1 ratio
4. Programming with unilateral understanding
with single leg & arm movements
5. Programming with knowledge of priority of core
anatomy including: 1) low abs, 2) oblique's, and
3) upper abs

14.  Programming happens either with a 4-week or
6-week cycle:
 4-week:
Light, Medium Heavy, Heavy, Unload 10+%
 6-week:
Light, Very Heavy, Unload 10+%, Med. Heavy, Heavy,
Unload 10+%
These training blocks make up the yearly macro-cycle plan
for off-season, pre-season, and in-season design

15.  Off-season: used for recovery and technique
development
Day 1: Linear Speed/short interval day (starting, short
sprints less than 20 yards with 1:3-5 W:R)
Volume = 200-400 yards
Day 2: Change of Direction Lateral Agility/long interval day
(hockey stops progression, longer sprints up to 50 yards
with 1:2-3 W:R)
Volume = 500-800 yards
 Pre-season: fitness component for work capacity
development 1-2X week
 In-season: SAQ (Speed, Agility, Quickness)
stations lasting 20 seconds for nero-stimulation

16.  Initiation: starting movement and changing
direction
 Transition: waiting to react
 Actualization: maximizing performance
*Credit to Ian Jeffery's in his book Game Speed, 2010)

17. • Strength GPA= Bench Press + Parallel
Squat + Power Clean/Body weight
• 1RM Clean deadlift (overhand grip)
• Standing Long Jump, Vertical Jump
• Sprint 20 yard Sprint (75% of top speed)
• 300 yd Shuttle- 12x25 yards repeat 2-3X
(2:30 min rest between runs)
• Pro Agility- 5/10/5