strength and conditioning program design

When I did make the ju… There’s a whole lot of who, why, what, how, and when that comes into play when designing a strength training program and that all starts with understanding the 9 types of movement listed below: This section can be further subdivided into horizontal and vertical pressing movements for the upper body. Now we’re digging deeper and deeper into the rabbit hole in which every coach has their own opinion of what’s the “best” number of exercises to use on any given day. Moving forward, the rest of this article will assume you’re training 3-4x/week using either a full body or upper/lower split. No matter what style of training you use, one of the most important things you can do is learn how to sequence the exercises and the different training segments in your program. The correct sequence accounts for things like percentages, reps and sets. Relatively long training sessions designed to hit the body as a whole rather than in separate parts, full body training is ideal for individuals who can only train 2-3x/week. Of course, there are some general programming principles (discussed below) that are important to understand and be aware of but, by and large, you just need to dive in head first and start writing programs. These movements typically refer to lower body exercises that cause you to recruit more hamstrings than quads and subsequently result in a “pulling” force rather than “pushing.”  Examples include all variations of the deadlift, goodmorning, glute-ham raise, kettlebell swing, and cable pull through. There isn’t a single “best” training program. Granted, you can achieve hypertrophic benefits in repetition ranges both lower and higher than 7 and 15 repetitions respectively, but those tend to be the “sweet” spot where muscle growth is optimized. @*/false; Some think of it as the Par Q. The major difference between hypertrophy and strength focused exercises is the load you’re using and the point at which the exercise becomes challenging. Seriously, take it. Strength & Conditioning Interns are responsible for all duties related to the administration of this program as assigned by the director of strength and…strength and conditioning excel … Grab your FREE copy of The Deadlift Bible including 4 video tutorials and instructional manual written by World Record Deadlifter, Jordan Syatt. We use cookies to ensure that we give you the best experience on our website. There are no shortcuts, no magic pills or potions. And there is no such thing as a single “best” set & repetition scheme. My Opinion (for what it’s worth): this is my preferred style of programming for  people who can train 4x/week. Squats, for example, are a strength focused exercise but can also be hypertrophy focused if the external load isn’t high enough. As noted before, 5-6 training days per week tends to be better suited for body part split training which is best utilized by advanced body builders and figure competitors. THE DEFINITIVE GUIDE TO YOUTH ATHLETIC STRENGTH, CONDITIONING AND PERFORMANCE Day 3 1. Vertical Jump: 25’ 2. } Percentages give a great base or expectation of each training day, and an be used to create a program which 6-12 months in length. PLT4M is an educational athletic training software app built for high school coaches & athletes. That’s probably why you clicked on this blog post.…, Travel WODS Today I'll show you how to burn fat & build muscle while travelling without a gym. Granted, each training session will likely be a bit longer than if you were doing some type of “split,” but full body training allows you to spend less total time in the gym on a weekly basis while still getting an effective workout. However, … Each day of training will include every variable but one will be the main focus for specific days. Now that we’ve discussed individual assessments it’s time to talk about movements. “My biggest flaw when it comes to understanding training or program design is the actual exercises to implement into a training regimen. All that being said, below I’ve provided 5 of the most important individual assessments. How does this exercise affect subsequent movements in the training program? It is needed for all lifts, but more importantly lifts or movements that require a high degree of technique, like Olympic lifting and jump training. 300-yard shuttle: N/A Note: Due to fatigue, Jonathan was not able to finish the 300-yard shuttle run. Corrective exercises take up VERY little time and can/should be used within your warm-up as well as during active recovery sets. Reps and percentages based on overall program goals. I was extremely impressed with the program but more so with Steve and his customer service that I immediately purchased his Strength and Conditioning … My mission is to give you the knowledge and confidence to incorporate the best possible training and nutrition into your lifestyle so that you can eliminate stubborn belly fat, gain strength, and build the body they’ve always wanted. Determine the client’s training frequency. 5-10-5: 5.8 sec 6. My Opinion (for what it’s worth): this style of training is perfect for busy professionals and non-athletes who just don’t have the time to be in the gym more than 2-3x/week. There’s more to exercise prescription than simply understanding the technique. Examples include all variations of the romanian deadlift, split squat, lunge, glute-ham raise, bench press, push-up, shoulder presses, rows, chin-ups, bicep curls, tricep extensions, shoulder raises, face pulls, etc. While they might come right out and say “look good naked,” or “get stronger in my squat,”…they probably won’t have any clue how to articulate what it is they truly want. When this happens, injuries can take place. Regardless, they’re an integral component of any well designed training program, the point of which is to train your core to resist lumbar hyperextension through a variety of isometric stablization exercises including planks, long lever planks, and body saws. document.getElementById("af-form-1520406060").className = 'af-form af-quirksMode'; Kinesiology, Strength and Conditioning, Coaching. Core lifts – Squat, deadlift, bench or any multi-joint lifts. Remember: without an established goal there’s no motivation to train. Understanding energy production goes hand in hand with sequencing. T-test: 9.5 sec 5. Remember: more investment = more consistency = more progress. HURRY. Corrective focused exercises are an entirely separate entity from both strength and hypertrophy focused drills. Usually reserved for higher level bodybuilders and figure competitors, body part splits separate the weekly training cycle into days specifically devoted to individual body parts. Vertical Upper Body Push includes all variations of overhead press, push press and similar exercises in the same plane of motion. There isn’t a single “best” set & rep scheme. Olympic lifting 2. 2-4 hypertrophy focused exercises (on top of 2-4 strength focused drills) is VERY effective and you probably don’t need any extra. document.getElementById("af-header-1520406060").className = "af-header af-quirksMode"; 2-4 strength focused exercises (i.e. #AskMikeReinold Episode 124: Special Episode on Strength and Conditioning Program Design . See, when you design a strength training program it’s essential to have systems in place that allow you to understand the movements you’re prescribing. Strength or core exercises 1. And others don’t even think of it at all. What you cho… Given that such a program … Periodization Sports periodization is the planning of … For example, rank beginners will get stronger with as little as 40% of their 1-repetition maximum (1RM) whereas more advanced lifters tend to need closer to 80-85% 1RM to elicit the same type of response. The higher the percentage of the lift, the closer to the beginning of the session it should be.If you sequence properly, you have a better chance to hit PRs, avoid overtraining, stay injury free, and have enough energy to finish a workout. The latest. The first three levels of the Performance Pyramid covered in the Basics of Strength and Conditioning Manual will help prepare you to monitor or supervise strength and conditioning workouts. A product of my own creation, I’m actually following this training split right now and loving it. I know it sucks to hear but the only way you’re going to get better at programming and understanding the “what, when, why” of strength training program design is by actually writing programs for real people and tracking their progress. Examples include a variety of drills including rotational med ball tosses, cable rotational chops, and turkish twists. If you take anything away from this article let it be the overarching principles. Some will respond better to the first method and others will respond better to the second. Vertical Upper Body Pull includes all variations of chin-ups, lat pull downs and similar exercises in the same plane of motion. Definitely not my first choice, a push/pull training style like the one below tends to be better for bodybuilding or general health/fitness enthusiasts than it is for powerlifting and max strength focused lifters. Downloaded and read by thousands of lifters. Power – Olympic or multi-joint lifts. Are they a powerlifter and only care about getting stronger in the squat, bench press, and deadlift? Below are some of the main variables you will utilize toward your new functionally fit, tactical physique. To avoid CNS fatigue, proper rest intervals are needed, along with proper sequencing of movements. I started making mental lists of what I wished athletes would learn in high school so that they could report to college athletics with strong foundational weightlifting and movement patterns. It can do anything and everything you have ever wanted a program design template to do. If you really love training, though, and want to build up some serious strength or muscle, this method is not ideal. Others think of it as basically evaluating their clients during a training session. As previously mentioned, higher technique movements should be placed early in the workout, both for CNS use and energy availability, which is higher towards the beginning of the session. Generally speaking, corrective exercises are designed to help you and your clients address specific weaknesses (mobility, stability, etc) that could be affecting your movement and performance. The reality is most [drug free] lifters just won’t see the results they want in the time frame they want with this type of routine. “Assessment” means different things to different coaches. This obviously falls under the always be assessing category but be prepared to change your clients program as they progress along the continuum and require a greater stimulus. That being said, keeping the general concept of balance in mind will help you build a better, safer training regimen. })(); } document.getElementById("af-body-1520406060").className = "af-body inline af-quirksMode"; To … Plyometrics 2. There is no such thing as a single “best” training program. If the CNS becomes fatigued, impulses are slower, allowing less force production and possible technique failure. Power movements 1. Auxiliary Lifts – Small muscle, single-joint; low percentages, generally 40-65%. A standard upper/lower split, this is my personal favorite powerlifting and strength focused schedule. If you are a football coach, maybe you're using the 40-Yard Dash, Vertical Jump, and a 5-rep max bench test. Although it was a unique design that Steve had not dealt with he was able to come up with a solution within only a few hours and I had my first working draft of the template. } Sequencing properly is important for many reasons. Have you ever thought that maybe you think deadlifting is bad for you because maybe you don’t know how to…, I think it’s time we all get on the same page regarding deadlifts vs. squats. Strength… Now that you have a solid understand of the 4 styles of programming, it’s time to start learning how to choose which style works best given your clients training schedule. With such a limited time frame, full body workouts tend to be your best bet when your clients are only able to train 2-3 days per week. One of the biggest challenges a strength and conditioning professional faces is designing programs that will provide the greatest benefit to their client. When incorporating speed and jump training, remember that available power and CNS state is crucial for technique acquisition. INTRODUCTION. Program Design. Listen and Subscribe to Podcast. are another phenomenal corrective exercise you can use to improve thoracic mobility and scapular stability. There is no such thing as a single “best” exercise. HEAVY movements) is more than sufficient. … The Nebulous Nature of CrossFit Programming. Important to note, part of being a good coach requires you to always be assessing your clients. My preferred training schedule, 4-days/week gives you countless programming options to choose from. Rather than focus on individual body parts or upper/lower splits, this style of programming separates training sessions based on push and pull movement patterns. In general, programs should follow the pattern below: 1. Standing Med Ball Chest Launch: 18’ 4.