FAST - MODULE ONE

FUNCTIONAL APPLIED SPEED TRAINING

FAST Workshop

This comprehensive, fast paced, 2-day workshop will enhance your coaching style forever.

What is the Holy Grail of all sports performance?  SPEED!  Learn methods of training other than the ordinary A and B skips for speed development.  This Certification Program has been on the drawing board for over two years. Now, SST owners, Larry Jusdanis and Steve Bodanis have joined together to create this advanced program to help other coaches lead their athletes to the same kind of success enjoyed by athletes who train at SST.  Is there anything more rewarding than watching one of your athletes run sub 4.5 in the forty or vertical jump over 35 inches at an NHL camp? 

The Purpose of the FAST Certification Training is to better educate trainers, coaches and athletes on how to improve physical speed in the shortest time possible. 

In Level One each student will learn:

Proper Athlete Assessment

Learn how SST assesses the athlete prior to beginning any speed protocol.  This prior assessment is an unequivocal must-do in order to determine individual weaknesses and to identify imbalances thus enabling the coach to design the correct program for that particular athlete.  We will teach you how to identify weaknesses and/or imbalances in the following parts of the body:

• Ø Hamstrings
• Ø Quadriceps /Vastus Medialis Oblique
• Ø Hip Rotators
• Ø Adductors
• Ø Quadratus Laborum
• Ø Rotator Cuff
• Ø . . and more

 

Body Composition

Learn how to properly assess and measure 12 key body fat composition sites.  Understand how hormones affect an athlete’s speed and what dietary considerations should be adhered to. Have you ever seen an overweight sprinter win a competitive race? 

Discover how the hormone cortisol affects sleep and reduces the athlete’s progress in the weight room.  You will discover why body composition is so important with regard to speed and how nutrition & training affects results.

We will tell you about 4 body types, including what dietary guidelines each body type should adhere to.

Top 20 Strength Training Exercises for Hypertrophy and Strength

 Every coach will learn how to perform the top 20 exercises that SST uses with their athletes to ensure Hypertrophy and Strength.

Coaches will learn how to properly perform exercises targeted toward:

• Ø Lower Back
• Ø Hamstrings
• Ø Posterior chain
• Ø VMO
• Ø Upper back
• Ø . . . plus additional effective exercises that lead to increases in physical speed

 

Level One Program Design – Methods and Periodization

Learn different program design methods for Fat Loss, Hypertrophy, and Strength & Power for speed development.

Each attendee will learn the following:

• Ø Cluster training
• Ø 1-6 principle
• Ø Neural drive hypertrophy
• Ø 4-5% wave-like solutions
• Ø The DEVIL method
• Ø Devil Mechanical advantage
• Ø Advanced 4-5% GVT
• Ø Accommodated resistance with bands and chains
• Ø Specialized pin work for dead lifts and squats
• Ø Plus a few secret methods SST uses in periodizing their athletes’ workouts

This practical module will be held in the weight room.

 

Flexibility & Recovery

Are your athletes still performing static stretching?  If you are still using this technique your athlete’s progress may be slowed by up to 15%

Use SST’s Dynamic Stretch Protocol to properly warm up your athletes through stationary, moving, and muscle activation techniques

Learn how to perform and teach over 40 dynamic warm-up exercises

We’ll teach you how to design individual flexibility programs for each of your clients 

Different flexibility methods such as AIS and PNF will be discussed

Recovery methods to reduce muscle soreness and prevent over-training will be addressed

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After this hands-on, intensive, workshop coaches will be required to demonstrate the ability to coach all aspects of LEVEL ONE – FAST CERTIFICATION including the principles of speed development. 

All coaches will be assessed at the end of Day 2.  They will demonstrate their ability to coach the

FAST Protocol

  

Schedule

Friday Evening

4- 4:30pm        Registration

4:30 – 5:30      Introduction to FAST and the principles of speed

5:30-6:30         Assessing an athlete the FAST way

6:30- 7:00       Break

7:00-8:00         Body composition techniques and how hormones affect athletes’ speed

           

Saturday

8:00 – 8:30am Arrival – Q & A period to cover any topics from Day 1

9:00 -10:00      Program design methods to enhance SPEED

10-10:15          Break

10:15- 11:30    Flexibility – warming muscles the SST way

11:30- 12:45    LUNCH (on your own)

12:45 – 2:00    FAST implementation

2:00 – 2:15       Break

2:15- 3:30        Top 20 Strength/Hypertrophy training exercises for increased speed development

3:30 – 4:00      Testing