101. Weight Training for Speed, Power, and Sports Performance
With Boo Schexnayder
Learn to create a safe, effective weight training routine for the speed and power events.
~6 Hrs. Duration
35 Pages of Course Materials
10 Knowledge Retention Checks
This course is also included in the Weight Room Bundle and the Strength and Conditioning Bundle.
Syllabus
01
Types of Strength
This chapter introduces the three primary types of strength—absolute strength, power, and reactive strength—outlining their roles in athletic performance and specific training methods required for each.
02
Categories of Weight Training Exercises
Weight training exercises are categorized into Olympic lifts, Static lifts, Ballistic lifts, and Bodybuilding lifts, each serving distinct purposes in enhancing strength, power, recovery, and sports-specific skills.
03
Teaching Progressions for the Olympic Lifts
This chapter presents a step-by-step progression for teaching Olympic lifts, focusing on proper hip extension, coordination, and technique to maximize speed and power in athletic movements.
04
Teaching the Squat
The fundamentals of performing a deep back squat are detailed, emphasizing depth, setup, and movement patterns to maximize muscle activation and prevent injury.
05
Teaching the Bench Press
This chapter covers key aspects of the bench press, including grip, positioning, and bar path, to enhance upper body strength while minimizing injury risk.
06
Teaching Split Position Lifts
Split position lifts, such as lunges and split squats, are explained with attention to stance, weight distribution, and movement control to optimize stability and knee safety.
07
Lift Inventories with Video Examples
A list of exercises with timestamps are provided ahead of each video: Olympic Lift Inventory List with Timestamps & Video Examples; Static Lift Inventory with Timestamps & Video Examples; Ballistic Lift Inventory List with Timestamps & Video Examples; Body Building Circuits Inventory with Timestamps & Video Examples; Remedial and Alternative Versions of Body Building Lifts with Timestamps & Video Examples.
08
Organizational Principles of Weight Training Periodization
Foundational guidelines for weight training periodization are outlined, focusing on progressive loading, exercise sequencing, and balancing intensity to align with an athlete’s performance goals.
09
Unit Construction Guidelines
Guidelines for structuring Olympic, Static, Ballistic, and Bodybuilding lifting units are provided, with recommendations for set and rep ranges, intensities, and rest intervals.
10
Weight Room Periodization by Phase
The chapter details phase-specific training focuses, including General Preparation, Specific Preparation, Pre-Competition, and Competition phases, to optimize strength and power development throughout the year.
11
Weight Room Testing
Weight room testing protocols are presented, emphasizing safe methods for monitoring progress through multiple repetition max tests and projected 1RM values for key lifts.
Meet Your Instructor
Boo Schexnayder
Irving “Boo” Schexnayder is regarded as one of the world’s leading authorities in training design. Over his 40-year career, Schexnayder has been part of 13 NCAA Championship teams and coached 26 individual NCAA Champions, 18 Olympians, and 7 World Championship medalists.
Each Course Includes
Frequently Asked Questions
Still have questions? Contact us.
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No, you can choose to enroll at any time you’d like, and take however much time you want to; the course will always be there for whatever timeline suits you.
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Yes and no– it is not possible to download the video lessons, but you can download all PDF materials.
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There is no time limit to your login, and you can go back and look at any part of the course you want at any time.
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You must show that you have an understanding of the material by achieving a mark of 80% or higher on the Knowledge Retention Checks– but don’t worry, you can take those Knowledge Retention Checks more than one time if need be.
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For any course content, we encourage you to write the questions in the Ascent Track Discord in each class section. For any technical issues, you can contact us at support@ascenttrackclinics.com
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In this comprehensive self-paced online course, instructor Boo Schexnayder…
Covers different types of strength and lifts.
Provides detailed, step-by-step teaching progressions for the Olympic Lifts and specific technique pointers for Squats, the Bench Press, and Split Position lifts.
Shares his entire weight training inventory, including Bodybuilding circuits and remedial exercises, nearly 100 in all.
Offers simple rules and guidelines for forming your program.
Shares advice on how to fit the weight training with training done outside the weight room.
Offers tips on sets, reps, intensities, and recoveries for all lifts at any time of year, and a phase-by-phase periodization model.
Shares his unique maxing out and testing system with you, designed for coaches, athletes, fitness enthusiasts, physical therapists, and athletic trainers.
This course features archived video content that can now only be found here in this course, while the study notes and knowledge retention checks are new materials that are unique to this course.