WINNING – WHAT
DRIVES IT!
ROB GLASS, MSCC, USAW
DIRECTOR OF STRENGTH & CONDITIONING
OKLAHOMA STATE UNIVERSITY
MAJOR INFLUENCES
JOHN STUCKY – CLEAN/SQUAT AL MILLER-PERIODIZATION/ JERRY SCHMIDT- POSITION
VOLUME PRINCIPALS SPECIFIC MOVEMENTS
STAFF RESPONSIBILITIES (FOOTBALL)
• JOEL TUDMAN – ASSISTANT STRENGTH & CONDITIONING/PLAYER DEVELOPMENT
• GARY CALCAGNO - ASSISTANT STRENGTH & CONDITIONING
• MARK SMITH - ASSISTANT STRENGTH & CONDITIONING
• ANTHONY HIBBERT - ASSISTANT STRENGTH & CONDITIONING/GPS TRACKING
• GARRETT BAYLIFF – GRADUATE ASSISTANT/GPS TRACKING
• BLAKE ABBOTT – GRADUATE ASSISTANT/GPS TRACKING
• JOSH GAITHER – GRADUATE ASSISTANT/GPS TRACKING
• CHARLES HEWITT – SPORTS NUTRITIONIST
OSU STRENGTH & CONDITIONING FACILITIES
Weight Room Sherman E. Smith Indoor
Training Table Boone Pickens Stadium
COACH GUNDY RECRUITING PHILOSOPHY
• A LOVE FOR FOOTBALL
• TOUGHNESS
• SMART
WE DON’T GET 5 STAR GUYS
• DEVELOPMENTAL PROGRAM
• MUST BE DEVELOPED OVER TIME
WINNING CHART
• LAST 8 YEARS AVERAGING 33RD RANKED RECRUITING CLASS IN COUNTRY
• 5 OUT OF LAST 7 YEARS – 10+ WINS
• 68 WINS SINCE 2010 RANKS 11TH NATIONALLY
PROGRAM DESIGN
WINTER FALL CAMP
• 8 WEEKS • 3X/WEEK
• 4X/WEEK IN-SEASON
• FOCUS: SIZE, STRENGTH, SPEED
• 3X/WEEK
SPRING BALL
POST SEASON
• 3X/WEEK
• 3X/WEEK
SUMMER
• 8 WEEKS
• 4X/WEEK
• FOCUS: WORK CAPACITY (JULY)
EXPLOSIVE / STRENGTH CONCEPT
• TOTAL BODY
• MANIPULATE VOLUME & INTENSITY
• MONDAY/THURSDAY (EXPLOSIVE LIFTS)
• VELOCITY BASED TRAINING
• TUESDAY/FRIDAY (BASIC STRENGTH LIFTS)
• TIME UNDER TENSION TRAINING
WINTER PROGRAM
8 WEEKS OF “TOTAL BODY TRAINING
SQUATS/PRESSES OLYMPIC LIFTS
• 2 WKS X 8’S • 2 WKS X 5’S
• 2 WKS X 5’S • 2 WKS X 3’S
• 2 WKS X 3’S • 2 WKS X 3’S – 2’S
• 2 WKS X 3’S – 1’S • 2 WKS X 2’S – 1’S
INTENSITY AND VOLUME CONTROL
REPETITIONS AND PERCENTAGES FOR STRENGTH EXERCISES (SQUATS & PRESSES)
REPETITIONS AND PERCENTAGES FOR OLYMPIC LIFTS
REPETITIONS AND PERCENTAGES FOR PULLS, RDL’S (BASED OFF OF BEST PC/PSN)
FORCE-VELOCITY CURVE
Force (N)
Absolute Strength – (0.15-0.35m/s)
Circa Max Strength – (0.35-0.45m/s)
Accelerative Strength – (0.45-0.75m/s)
Strength-Speed – (0.75-1.0m/s)
Speed-Strength – (1.0-1.5m/s)
Starting Strength – (>1.5m/s)
Velocity (m/s)
MONDAY
SPEED TRAINING EXPLOSIVE LIFTING
• RESISTIVE SPRINTS • BAR SPEED/VELOCITY BASED
• PLYOS • EXPLOSIVE LIFTS
• HURDLE SERIES • POWER CLEAN
• FLYING 30’S • SNATCH
• STARTS • POWER JERK
• BOX JUMPS
• FOOT LADDER
• SUPPLEMENTAL LIFTS
• SHRUGS
• PULL-UPS
• LOWER BODY PRE-HAB
• NECK
TUESDAY
TEAM COMPETITION STRENGTH TRAINING
• DRAFT • TIME UNDER TENSION
• 8 TEAMS • UPPER BODY
• 1 ON 1 DRILLS • BENCH (HEAVY)
• INCLINE
• DB BENCH
• LOWER BODY
• SQUAT (MODERATE)
• LUNGE
• GLUTE/HAM RAISE
• UPPER BODY PRE-HAB
THURSDAY
EXPLOSIVE LIFTING
• TEAM AGILITIES (HSCD)
• ALL HANG (EMPHASIS ON BAR
SPEED/EXPLOSIVENESS)
• HIGH SPEED CHANGE OF • HANG CLEAN
DIRECTION • SNATCH
• SPLIT JERK
• 4TH QUARTER • SUPPLEMENTAL
• SHRUG
• PULL-UP
• LOWER BODY PRE-HAB
• NECK
FRIDAY
STRENGTH TRAINING
• STADIUM RUNS • LOWER BODY
• FRONT/BACK SQUAT
(HEAVY)
• SINGLE LEG MOVEMENTS
• RDL’S
• UPPER BODY
• BENCH (MODERATE)
• INCLINE
• DB BENCH
• UPPER BODY PRE-HAB
SPRING BALL
TUESDAY/THURSDAY MONDAY/WEDNESDAY/FRIDAY
• STRENGTH TRAINING • PRACTICE
• MEETINGS
SPRING BALL
WEIGHT TRAINING
TUESDAY THURSDAY SATURDAY (OPTIONAL)
• POWER CLEAN • CLEAN & JERK • VARY VOLUME
• BACK SQUAT & INTENSITY
• FRONT SQUAT
• RDL • GLUTE/HAM RAISE
• INCLINE/PULL-UPS • BENCH/LAT
PULLDOWN
• CLOSE GRIP
BENCH/CURLS • DB INCLINE/DB ROW
• TRI’S, CORE, NECK • TRI’S, PRE-HAB, NECK
• FINISHER
SUMMER
Monday Tuesday Wednesday Thursday Friday
SPEED WORK POSITION CRITICAL SPEED/C.O.D. STADIUMS
SPECIFIC WORK NEEDS
EXPLOSIVE EXPLOSIVE STRENGTH
STRENGTH GROUP
LIFTING LIFTING TRAINING
TRAINING
FALL CAMP
3X/WEEK
GOALS
• RECOVERY • LOW VOLUME
• REJUVENATION • MEDIUM INTENSITY
• MAINTAIN STRENGTH LEVELS
ATHLETE TRACKING
IN-SEASON (FALL)
TRAVEL SQUAD DEVELOPMENTAL GROUP
• 3X/WEEK • 4X/WEEK
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
FLUSH LIFT OFF STRENGTH PRACTICE STRENGTH WALK THRU GAME DAY
TRAINING TRAINING DEVELOPMENTAL
100’S
LOW VOLUME PRIMER GROUP
WALK THRU/
(MED/HIGH %) PRACTICE
CORRECTIONS
PRACTICE
“BUILDING THE TOTAL ATHLETE”
Sports
Nutrition Recovery &
Character Regeneration
Development
Strength &
Mental ATHLETE Power
Training/
Toughness
Speed &
Athlete Quickness
Tracking
WHAT DRIVES WINNING
THE DIFFERENCE MAKERS
CORE VALUES
1.FOCUS 3.TOUGHNESS
2.EFFORT 4.LEADERSHIP
EFFORT
• PLAYING WITH “GREAT” SPEED AND STRENGTH
AFTER PAIN SETS IN
FOCUS
• ABILITY TO ABSORB ALL INFORMATION WHEN
OTHERS CAN’T
LEADERSHIP
• MAXIMIZING YOUR TALENT AND GETTING
OTHERS TO FOLLOW ALONG THE WAY
TOUGHNESS
• ABILITY TO IGNORE THE UNCONTROLLABLE
• HEAT • SNOW • SIZE
• COLD • RAIN • OPINIONS
• WIND • CROWD • NOISE
• SUN
FIND A WAY TO FINISH ON TOP!!
CHARACTER DEVELOPMENT
• WHAT IS YOUR BODY LANGUAGE?
• WHAT IS YOUR LOCKER ROOM VOICE?
• CHAMPION
OR
• VICTIM
1ST BATTLE TO WIN
• CONQUER THE MAN IN THE MIRROR
CELEBRATE WITH YOUR TEAMMATES
•IT’S NOT ABOUT YOU!!
ALL CAN BE ESTABLISHED AND
CULTIVATED IN THE OFF-SEASON
TRAINING
QUESTIONS?
____________
THANK YOU!
