Micah Kurtz, Strength and Conditioning Coach at Oak Hill Academy, states that his desire is to create a competitive culture of training in which athletes are constantly challenged. His philosophy is based on Olympic movements with an emphasis on explosive power development and functional strength as it pertains to their specific sport.
In the video clip below Coach Kurtz discusses how he divides up his three/day a week year around program for his athletes. He discusses how he sets up his workouts so that he can minimize “down time” and create an intense, competitive, safe training environment. He breaks down what he emphasize on Day 1, Day 2 and Day 3 in terms of strength training and speed and agility training.
The clip is from a presentation at a Glazier Coaching Clinic. To gain access to Coach Kurtz entire presentation as well as hundreds of other sports performance presentations clink the link Glazier Clinic Vault. If you are interested in attending a clinic in person, you may click Glazier Athletic Performance Clinics
The video below has sound so please make sure that your sound is turned on.
The following is a summary of Coach Kurtz Program.
Coach Kurtz places athletes in groups of three in order to maximize the amount of work done. Typically on athlete will be lifting, one spotting and one doing an auxiliary lift. He simply rotates the three athletes through those three stations before moving to the next exercise. If the main left does not require a spotter, he will have the athletes doing three different exercises. The recovery time is adjusted depending on the exercise.
Strength Training Day 1
Day 1 – Upper body.
Two arm movements
Day 2 – Lower body
Two leg movements
Day 3 – Combo Day
Single leg movements
Single arm movements
Speed and Agility
Day 1 – Linear Speed
straight line sprints
Day 2 – Agility/Plyometrics
Pro Agility Drill
Day 3 – Competitive Game Like Drills
Drills, reps and recovery times designed to mimic game conditions