An offseason workout regime for a professional snowboarder. Designed in Essentials of Human Performance.

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Strength Training and Conditioning Program Design<br />By: Caleb Smith<br />Principles of Human Performance<br />Professor, Mr. Guy Danhoff<br />Training Guidelines<br />Resistance Training Program Design VariablesNeeds AnalysisExercise SelectionTraining FrequencyExercise OrderTraining Load and RepetitionsVolumeRest Periods<br />Periodization Model for Resistance Training<br />PeriodPreparation————————-> First TransitionCompetitionPhaseVariableHypertrophy and enduranceBasic strengthStrength / powerPeakingORMaintenanceSecond transition (active rest)IntensityLow to moderateHighHighVery highModerateRecreational activity (may not involve resistance training) 50-75% 1RM80-90% 1RM87-95% 1RM75-90% 1RM> 93% 1RM= 80-85% 1RMVolumeHigh to moderateModerateLowVery lowModerate3-6 sets3-5 sets3-5 sets1-3 sets= 2-3 sets10-20 reps4-8 reps2-5 reps1-3 reps= 6-8 reps<br />Resistance Training Program Design<br />Athlete Scenario<br />Sex: Male<br />Age: 22 years old<br />Sport: Snowboarding<br />Competition: Park and Pipe<br />Season: Off-season<br />Application of the Need Analysis<br />Sport Evaluation:<br />Movement Analysis<br />Sport: Flexion/Extension/Balance/Rotation/Jumping<br />Muscular Involvement: Major muscles area in the lower body along with the core and a small amount of the upper body<br />Physiological analysis<br />Power/Strength<br />Athlete’s profile:<br />Training Background<br />Regular resistance training all the way to his professional career<br />Shows near to perfect performance in free weight and machine exercises<br />Just completed a 2x/week resistance training program in the postseason consisting of:<br />Each session consisted of 8 exercises (3 core, 5 assistance 6 lower body 2 upper body), with 3 sets of 12RM-15RM loads<br />Primary off-season resistance training goal<br />Muscular Power/Strength<br />Classifying Resistance Training Status<br />Resistance Training BackgroundResistance Training StatusCurrent ProgramTraining AgeFrequency (per week)Training StressTechnique experience and skillAdvancedCurrently Training> 1 years> 3-4HighHigh<br />General Training Priorities by Sport Season<br />Priority Given ToSport SeasonSport practiceResistance trainingResistance training goalOff-seasonLowHighHypertrophy and muscular endurance (initially), strength and power (later)<br />Comments:<br />Due to the extensive competitions and tours of the snowboard season, this athlete’s postseason consisted of more focus on muscular endurance. He now looks to increase power and strength in the lower body.<br />Application of the Exercise Selection Guidelines<br />Core:<br />Back Squats (hip & thigh)<br />Deadlifts (hip & thigh)<br />Lunges (hip & thigh)<br />Leg Press (hip & thigh)<br />Flat Bench Press (chest/triceps/shoulder)<br />Assistance:<br />Hamstring Curls (posterior thigh)<br />Leg Extensions (anterior thigh)<br />Step-up (hip & thigh)<br />Calf Raise (lower legs)<br />Leg Lifts (abdominal)<br />Planks (abdominal)<br />Oblique Twists (abdominal)<br />Pectoral Fly (chest)<br />Dips (chest/shoulders/triceps)<br />Pull Ups (back)<br />Seated Rows (back/biceps)<br />Barbell Curls (biceps)<br />Skull Crushers (triceps)<br />Comments:<br />This athlete has the time to perform additional core and assistance exercises because sport specific training is not the first priority in the off-season.<br />Application of the Training Frequency Guidelines<br />Advance Training Status Allows<br />4 – 7x/week<br />Frequency Guideline Based on the Sport Season<br />4 – 6x/week<br />Assigned Resistance Training Frequency<br />4x/week (split routine)<br />Monday/Thursday = lower body<br />Wednesday/Friday = upper body<br />Comments:<br />With a split routine he will reach best results while targeting muscles twice a week without and excessive increase in training time.<br />Application of the Exercise Order Guidelines<br />Assigned Exercise Order Strategies<br />Core and then assistance exercises<br />“Push” and “pull” exercises (alternated)<br />Exercise Routine<br />Lower Body (Monday & Thursday)<br />Back Squat<br />Deadlift<br />Lunges<br />Leg Press<br />Hamstring Curl<br />Leg Extension<br />Calf Raise<br />Step-up<br />Planks<br />Oblique Twists<br />Upper Body (Tuesday & Friday)<br />Flat Bench Press<br />Pull Ups<br />Seated Rows<br />Dips<br />Lat Pulldown<br />Barbell Curls<br />Skull Crushers<br />Comments:<br />This program is not rounded around the “push” and “pull” method; so at times the athlete may have trouble with his routine so it is okay to switch the order of the exercises listed above.<br />Application of the Training Load & Repetition Guidelines<br />%1 RM – Repetition Relationship Table% 1 RMNumber of Repetitions allowed (inverse to percentage shown)93-100%1-3 reps80-87%5-8 reps65-75%10-15 repsLoad and Repetition Assignments Based on the Training GoalTraining goalLoad (%1 RM)Goal repetitionsStrength> 85< 6PowerSingle-effort event80-901-2Multiple-effort event75-853-5Hypertrophy67-856-12Muscular endurance< 67> 12<br />Primary off-season resistance training goal<br />Power & Strength<br />Testing and assigning loads and repititions<br />Influence of the training goals<br />85-93% of the 1RM; 3-6 reps<br />Number of goal Repetitions<br />Core Exercises = 5<br />Assistance Exercises = 10<br />Testing Methods<br />1RM testing for core exercises<br />Back Squat<br />Deadlift<br />Lunges<br />Leg Press<br />Flat Bench Press<br />10RM testing for assistance exercises<br />Hamstring Curl<br />Leg Extension<br />Calf Raise<br />Step-up<br />Pec Flys<br />Seated Rows<br />Lat Pulldown<br />Barbell Curl<br />Skull Crusher<br />Testing Results<br />1RM Back Squat = 340 lb<br />1RM Deadlift = 220 lb<br />1RM Lunges = 200 lb<br />1RM Leg Press = 350 lb<br />1RM Flat Bench Press = 220 lb<br />10RM Hamstring Curl = 140 lb<br />10RM Leg Extension = 175 lb<br />10RM Calf Raise = 150 lb<br />10RM Step-up = 130 lb<br />10RM Pec Fly = 60 lb<br />10RM Seated Row = 130<br />10RM Lat Pulldown = 150 lb<br />10RM Barbell Curl = 100 lb<br />10RM Skull Crusher = 80 lb<br />Training Loads<br />For Core Exercises:<br />Assign 85% of the tested 1RM<br />Back Squat = 348 lb<br />Deadlift = 323 lb<br />Lunges = 187 lb<br />Leg Press = 297<br />Flat Bench Press = 195 lb<br />***For the above weights either round down to 5lb or up to 10lb***<br />For Assistance Exercises:<br />Hamstring Curl = 160 lb<br />Leg Extension = 195 lb<br />Calf Raise = 170 lb<br />Step-up = 180 lb<br />Pec Flys = 75 lb<br />Seated Rows = 150 lb<br />Lat Pulldown = 160 lb<br />Barbell Curl = 110 lb<br />Skull Crushers = 90 lb<br />Comments:<br />Proper execution of these exercises is very important in order to prevent injuries and to see improvement. If the athlete feels as if the weight being used in an exercise is too easy than he may increase upper body exercises by 5% and the lower body exercises by 10%.<br />Application of Volume Guidelines<br />Load IncreasesDescription of the athleteBody area exerciseEstimated load increaseLarger, stronger, more trainedUpper body5-10+ pounds(2-4+ kg)Lower body10-15+ pounds(4-7+ kg)<br />Volume AssignmentsTraining goalGoal repetitionsSetsStrength< 62-6PowerSingle-effort event1-23-5Multiple-effort event3-53-5Hypertrophy6-123-6Muscular endurance> 122-3<br />Core Exercises:<br />4 sets of 5 repetitions<br />Assistance Exercises:<br />3 sets of 6 repetitions<br />Lower Body (Monday & Thursday)<br />Back Squat4x5<br />Deadlift4x5<br />Lunges4x5 for each leg<br />Leg Press4x5<br />Hamstring Curl3x6<br />Leg Extension3x6<br />Calf Raise3x6<br />Step-up3x6<br />Planks3x120 seconds<br />Oblique Twists3x50<br />Upper Body (Tuesday & Friday)<br />Flat Bench Press4x5<br />Pull Ups3xehaustion<br />Seated Rows3x6<br />Dips3xehaustion<br />Lat Pulldown3x6<br />Barbell Curls3x6<br />Skull Crushers3x6<br />Application of the Rest Period Guidelines<br />Rest Period Length AssignmentsTraining goalRest period lengthStrength2-5 minutesPowerSingle-effort event2-5 minutesMultiple-effort eventHypertrophy30 seconds-1.5 minutesMuscular endurance< 30 seconds<br />Core Exercises<br />3 minutes<br />Assistance Exercises<br />2 minutes<br />Lower Body (Monday & Thursday)<br />Back Squat3 min.<br />Deadlift3 min.<br />Lunges3 min.<br />Leg Press3 min.<br />Hamstring Curl2 min.<br />Leg Extension2 min.<br />Calf Raise2 min.<br />Step-up3 min.*<br />Planks30 sec.<br />Oblique Twists30 sec.<br />Upper Body (Tuesday & Friday)<br />Flat Bench Press3 min.<br />Pull Ups3 min.*<br />Seated Rows2 min.<br />Dips3 min.*<br />Lat Pulldown2 min.<br />Barbell Curls2 min.<br />Skull Crushers2 min.<br />Comments:<br />*These exercises are in the assistance category, but the dips and pull ups are done until exhaustion and a longer rest period is designed for the athlete to recoup. The step-up uses a set with both legs which requires more time for rest.<br />Application of All Program Design Variables<br />Lower Body (Monday & Thursday)<br />Back Squat4x5 @ 350 lb<br />Deadlift4x5 @ 320 lb<br />Lunges4x5 for each leg @ 190 lb<br />Leg Press4x5 @ 300 lb<br />Hamstring Curl3x6 @ 160 lb<br />Leg Extension3x6 @ 195 lb<br />Calf Raise3x6 @ 170 lb<br />Step-up3x6 @ 1780 lb<br />Planks3x120 seconds<br />Oblique Twists3x50<br />Upper Body (Tuesday & Friday)<br />Flat Bench Press4x5 @ 195 lb<br />Pull Ups3xehaustion<br />Seated Rows3x6 @ 150 lb<br />Dips3xehaustion<br />Lat Pulldown3x6 @ 160 lb<br />Barbell Curls3x6 @ 110 lb<br />Skull Crushers3x6 @ 90 lb<br />