Program design – how to put everything togetherJohn Cissik
This document summarizes different training methods for developing power, speed, and agility. It examines resistance training, Olympic weightlifting, plyometrics, complex training, and integrating multiple methods. Studies comparing different training programs are discussed, generally finding that combining methods is most effective. Guidelines for speed training include techniques for different speed components. The document concludes by providing an example training program for a 100m sprinter that incorporates various strength, power, plyometric and speed development exercises across a training week.
Presentation examining the track and field events from a strength coach's perspective. Part of a presentation I did at the 2013 Australian Track and Field Coach's Association's Coaching Congress.
The document outlines a 14-week preseason aerobic conditioning training program with the following elements:
- Warm up and cool down periods including stretching
- Aerobic training sessions consisting of running intervals at increasing distances and intensities from 70-90% of VO2 max over the 14 weeks
- Strength training 2 times per week including exercises like squats, lunges, planks and abdominal exercises
- Recovery periods of either complete rest or lighter active recovery workouts are prescribed between training blocks.
This document outlines a strength and conditioning program for a university rugby team. It discusses the importance of physical conditioning for rugby performance and injury reduction. It then provides details on periodization, testing protocols, aerobic and anaerobic conditioning exercises, and a sample training plan for the pre-season phase focusing on strength, power, and fitness development.
Program Design for Collegiate Football Player- Wide ReceiverKatlin Tuckett
This document outlines a training program for a collegiate football wide receiver over various periods. The athlete's goals are to gain speed, agility, strength and power. Testing is conducted at the start to assess these attributes. The periodization plan incorporates preparatory, in-season, post-season, spring ball and off-season phases focusing on endurance, hypertrophy, strength, power and maintenance. Each phase provides exercise selection, sets, reps and intensities. Evaluations every 2-3 months compare results to ensure progress towards goals. Following this periodized plan should help the athlete optimize performance.
Program design – how to put everything togetherJohn Cissik
This document summarizes different training methods for developing power, speed, and agility. It examines resistance training, Olympic weightlifting, plyometrics, complex training, and integrating multiple methods. Studies comparing different training programs are discussed, generally finding that combining methods is most effective. Guidelines for speed training include techniques for different speed components. The document concludes by providing an example training program for a 100m sprinter that incorporates various strength, power, plyometric and speed development exercises across a training week.
Presentation examining the track and field events from a strength coach's perspective. Part of a presentation I did at the 2013 Australian Track and Field Coach's Association's Coaching Congress.
The document outlines a 14-week preseason aerobic conditioning training program with the following elements:
- Warm up and cool down periods including stretching
- Aerobic training sessions consisting of running intervals at increasing distances and intensities from 70-90% of VO2 max over the 14 weeks
- Strength training 2 times per week including exercises like squats, lunges, planks and abdominal exercises
- Recovery periods of either complete rest or lighter active recovery workouts are prescribed between training blocks.
This document outlines a strength and conditioning program for a university rugby team. It discusses the importance of physical conditioning for rugby performance and injury reduction. It then provides details on periodization, testing protocols, aerobic and anaerobic conditioning exercises, and a sample training plan for the pre-season phase focusing on strength, power, and fitness development.
Program Design for Collegiate Football Player- Wide ReceiverKatlin Tuckett
This document outlines a training program for a collegiate football wide receiver over various periods. The athlete's goals are to gain speed, agility, strength and power. Testing is conducted at the start to assess these attributes. The periodization plan incorporates preparatory, in-season, post-season, spring ball and off-season phases focusing on endurance, hypertrophy, strength, power and maintenance. Each phase provides exercise selection, sets, reps and intensities. Evaluations every 2-3 months compare results to ensure progress towards goals. Following this periodized plan should help the athlete optimize performance.
1) In-season strength training for multi-sport sprinters should focus on developing general qualities like strength, speed, and endurance through exercises like squats, Olympic lifts, plyometrics, and sprints while avoiding over-specialization.
2) The program should be periodized into blocks focusing on work capacity, strength, and power and include deloads. Most work should be done at submaximal intensities of 70-85% to support sprint development rather than compete with it.
3) Exercises should emphasize lower body strength and power, hamstring development, upper body pushing and pulling, and torso stability. Movement quality and technique take priority over load. The schedule coordinates lifting with the sprint program
The document discusses conducting a needs analysis for an athlete and their sport. It outlines four key components to assess: health, injury prevention, base work, and performance enhancement. For the athlete analysis, it recommends evaluating injury history, muscle balance, training status, fitness test results, and goals. The sport analysis considers position requirements, muscle groups, contraction types, movement speeds, fitness qualities, and common injuries. It also provides guidance on selecting valid, reliable, and objective fitness tests that are relevant to the sport.
The document outlines a vertically integrated conjugate programming model for developing speed and power in rugby players. It includes dynamic warmups, plyometrics, Olympic lifts, maximal velocity runs, resisted sprints, and circuits. Training is broken into blocks focusing on areas like strength, power, metabolic conditioning, and skills. Sample sessions include circuits, hill repeats, and speed endurance work like repeated sprints. Recovery strategies like yoga and mobility are also recommended.
Author of "The Triathletes Training Bible" and "The Power Meter Handbook" Joe Friel will give you tips on how to race the Boulder 70.3 triathlon. Come and listen to one of the premier coaches in the sport to learn about the course and how you can have your best race.
The document discusses concepts related to total football conditioning, including definitions of fitness components like strength, speed, and power. It provides examples of exercises that target different fitness qualities and recommendations for programming variables like sets, reps, distances, volumes, and order of exercises within a workout. The overall message is that the quality of efforts, recovery, and sequencing of workouts are critical for maximizing results.
This document provides tips and training recommendations for coaching 300m hurdlers. It discusses assessing athletes' speed abilities, focusing on rhythm, coordination, speed and conditioning drills. Sample weekly training includes intervals of 200m and ladder runs of varying distances. Workouts later in the season include segments over specific hurdles and interrupted 300m runs. Technique tips include leading with the knee, arm action, and alternating lead legs between hurdles. Video analysis can help with technique and counting strides between hurdles. 300m hurdlers may also compete in other track events like relays.
The document discusses training for 10K and marathon running. It outlines the physiological qualities needed for each distance, including a big VO2 max and high fractional use of oxygen for 10K, and an ability to utilize fat and glucose for marathon running. It then provides example training plans for a 10K runner, outlining a periodized yearly plan with base building, capacity work, lactate threshold work, and peaking for races. It emphasizes gradually increasing mileage, incorporating sessions for VO2 max, lactate threshold, and muscular power development over the year.
This document discusses the benefits of training with power and provides guidance on how to incorporate power training into a cycling training plan. It begins by outlining the goals of power training, which include accurately testing abilities and tracking progress, setting appropriate training zones, and establishing race-specific training intensities. The document then reviews key power metrics like FTP and training zones. It provides advice on testing to determine FTP and zones and gives examples of zone-based workouts. Finally, it discusses practical applications of power training like working with hills and fluctuating intensity to maximize efficiency.
Sebastian Coe was an Olympic gold medalist in the 1500m known for his innovative training methods. He utilized a periodized yearly plan with high weekly mileage that incorporated extensive aerobic conditioning, tempo runs, and intervals targeting various energy systems. While pioneering for his time, modern analysis finds his strength training could be improved with higher intensity approaches and plyometrics were underutilized. Overall, his systematic approach revolutionized middle distance training.
The document summarizes the Westside System of Powerlifting created by Louie Simmons. It consists of three main training methods - the Maximal Effort Method, the Dynamic Effort Method, and the Repetition Method. A typical split includes a Max Effort squat/deadlift day, Max Effort bench day, Dynamic Effort squat/deadlift day, and Dynamic Effort bench day. The system aims to build strength, explosiveness, and work capacity while avoiding stagnation through frequent variation in exercises and accommodating resistance training. It can also be adapted for athletic populations through sport-specific exercises and modifications.
This is Dr. Mike Young's presentation from the 2016 Child to Champion Conference on Velocity Based Training. In this lecture, Dr. Young presented the drawbacks of traditional mass-based loading and discussed the potential benefits of using velocity based metrics such as average and peak velocity and power in the training of athletes. Mike also provides insight in to successful use of sport technology to increase compliance and usability.
The document contains a data collection sheet and exercise test results for a client named John Doe. It includes measurements of his height, weight, BMI, body fat percentage, flexibility, muscle endurance, anaerobic power, and aerobic capacity. It then provides a six-week training program to improve his muscle strength, endurance, and body composition through a combination of weight training, basketball, stretching, and abdominal exercises. The program outlines two different weight training routines, an abdominal routine, and stretching exercises to be done on specific days of the week.
This document discusses the importance of grip strength for overall performance. It notes that grip strength is a common limiting factor and should be trained through a variety of exercises targeting different grip types like wrist, pinch and crushing strength. The document recommends designing a grip training program that incorporates tools to progressively overload the muscles and works on both flexion and extension through periodization principles.
Althoff and Tamporello - Training Considerations for Gender DifferencesBaylor University
1. The document provides training considerations and guidelines for designing strength and conditioning programs that account for gender differences. It discusses physiological, hormonal, and injury risk factors that differ between males and females.
2. Key gender differences include females having lower testosterone levels, burning more fat during exercise, and being more quadriceps dominant which increases knee injury risk.
3. The document recommends females focus more on posterior chain exercises and remain in the strength phase longer than males to account for physiological differences.
A recipe for training distance runners includes simple principles from exercise physiology, coupled with workouts and on approach to structure a training plan.
Practical Applications in Principle Base Coaching and Strength Training in th...Mark Watts
Comprehensive Strategies to Optimize Training, Utilize Resources, and Increase Workout Density while Developing Character in the Athletes you Work With.
The document outlines a 12-week weight training program for male and female gymnasts aged 14-19. It includes separate training plans for males and females, with a focus on increasing muscle power and endurance for specific gymnastic moves. The programs include warm-up, conditioning exercises targeting areas like handstands and shoulders, and cool-down. Progress is evaluated every 4 weeks, allowing adjustments based on improvements. Safety guidelines are also provided to minimize injury risks while weight training.
The document summarizes the key topics and activities of a speed workshop in Belfast on January 25th. It discusses using warm ups diagnostically, incorporating acceleration ladders into starting block sessions, and using micro hurdles to improve maximum velocity mechanics. It also provides guidelines for speed, speed endurance, and specific endurance training sessions and discusses rules of engagement for speed sessions.
This organizational chart shows the structure of a local fitness center called Local Motion. At the top is the Owner/General Manager who oversees the Fitness Director and Marketing Team. The Fitness Director manages various group exercise managers who oversee different types of instructors for classes like yoga, pilates, spinning and more. The Marketing Team works with an Operations Manager, Nutritionist and other roles. Personal training is led by the Personal Training Manager.
The document provides the monthly group exercise schedule for Local Motion with classes at different times each day of the week. It lists the various exercise classes such as yoga, pilates, spinning, kickboxing and others offered throughout the day on weekdays and weekends. Mommy & Me classes are scheduled on Monday, Wednesday and Friday mornings as well as Sunday afternoons.
1) In-season strength training for multi-sport sprinters should focus on developing general qualities like strength, speed, and endurance through exercises like squats, Olympic lifts, plyometrics, and sprints while avoiding over-specialization.
2) The program should be periodized into blocks focusing on work capacity, strength, and power and include deloads. Most work should be done at submaximal intensities of 70-85% to support sprint development rather than compete with it.
3) Exercises should emphasize lower body strength and power, hamstring development, upper body pushing and pulling, and torso stability. Movement quality and technique take priority over load. The schedule coordinates lifting with the sprint program
The document discusses conducting a needs analysis for an athlete and their sport. It outlines four key components to assess: health, injury prevention, base work, and performance enhancement. For the athlete analysis, it recommends evaluating injury history, muscle balance, training status, fitness test results, and goals. The sport analysis considers position requirements, muscle groups, contraction types, movement speeds, fitness qualities, and common injuries. It also provides guidance on selecting valid, reliable, and objective fitness tests that are relevant to the sport.
The document outlines a vertically integrated conjugate programming model for developing speed and power in rugby players. It includes dynamic warmups, plyometrics, Olympic lifts, maximal velocity runs, resisted sprints, and circuits. Training is broken into blocks focusing on areas like strength, power, metabolic conditioning, and skills. Sample sessions include circuits, hill repeats, and speed endurance work like repeated sprints. Recovery strategies like yoga and mobility are also recommended.
Author of "The Triathletes Training Bible" and "The Power Meter Handbook" Joe Friel will give you tips on how to race the Boulder 70.3 triathlon. Come and listen to one of the premier coaches in the sport to learn about the course and how you can have your best race.
The document discusses concepts related to total football conditioning, including definitions of fitness components like strength, speed, and power. It provides examples of exercises that target different fitness qualities and recommendations for programming variables like sets, reps, distances, volumes, and order of exercises within a workout. The overall message is that the quality of efforts, recovery, and sequencing of workouts are critical for maximizing results.
This document provides tips and training recommendations for coaching 300m hurdlers. It discusses assessing athletes' speed abilities, focusing on rhythm, coordination, speed and conditioning drills. Sample weekly training includes intervals of 200m and ladder runs of varying distances. Workouts later in the season include segments over specific hurdles and interrupted 300m runs. Technique tips include leading with the knee, arm action, and alternating lead legs between hurdles. Video analysis can help with technique and counting strides between hurdles. 300m hurdlers may also compete in other track events like relays.
The document discusses training for 10K and marathon running. It outlines the physiological qualities needed for each distance, including a big VO2 max and high fractional use of oxygen for 10K, and an ability to utilize fat and glucose for marathon running. It then provides example training plans for a 10K runner, outlining a periodized yearly plan with base building, capacity work, lactate threshold work, and peaking for races. It emphasizes gradually increasing mileage, incorporating sessions for VO2 max, lactate threshold, and muscular power development over the year.
This document discusses the benefits of training with power and provides guidance on how to incorporate power training into a cycling training plan. It begins by outlining the goals of power training, which include accurately testing abilities and tracking progress, setting appropriate training zones, and establishing race-specific training intensities. The document then reviews key power metrics like FTP and training zones. It provides advice on testing to determine FTP and zones and gives examples of zone-based workouts. Finally, it discusses practical applications of power training like working with hills and fluctuating intensity to maximize efficiency.
Sebastian Coe was an Olympic gold medalist in the 1500m known for his innovative training methods. He utilized a periodized yearly plan with high weekly mileage that incorporated extensive aerobic conditioning, tempo runs, and intervals targeting various energy systems. While pioneering for his time, modern analysis finds his strength training could be improved with higher intensity approaches and plyometrics were underutilized. Overall, his systematic approach revolutionized middle distance training.
The document summarizes the Westside System of Powerlifting created by Louie Simmons. It consists of three main training methods - the Maximal Effort Method, the Dynamic Effort Method, and the Repetition Method. A typical split includes a Max Effort squat/deadlift day, Max Effort bench day, Dynamic Effort squat/deadlift day, and Dynamic Effort bench day. The system aims to build strength, explosiveness, and work capacity while avoiding stagnation through frequent variation in exercises and accommodating resistance training. It can also be adapted for athletic populations through sport-specific exercises and modifications.
This is Dr. Mike Young's presentation from the 2016 Child to Champion Conference on Velocity Based Training. In this lecture, Dr. Young presented the drawbacks of traditional mass-based loading and discussed the potential benefits of using velocity based metrics such as average and peak velocity and power in the training of athletes. Mike also provides insight in to successful use of sport technology to increase compliance and usability.
The document contains a data collection sheet and exercise test results for a client named John Doe. It includes measurements of his height, weight, BMI, body fat percentage, flexibility, muscle endurance, anaerobic power, and aerobic capacity. It then provides a six-week training program to improve his muscle strength, endurance, and body composition through a combination of weight training, basketball, stretching, and abdominal exercises. The program outlines two different weight training routines, an abdominal routine, and stretching exercises to be done on specific days of the week.
This document discusses the importance of grip strength for overall performance. It notes that grip strength is a common limiting factor and should be trained through a variety of exercises targeting different grip types like wrist, pinch and crushing strength. The document recommends designing a grip training program that incorporates tools to progressively overload the muscles and works on both flexion and extension through periodization principles.
Althoff and Tamporello - Training Considerations for Gender DifferencesBaylor University
1. The document provides training considerations and guidelines for designing strength and conditioning programs that account for gender differences. It discusses physiological, hormonal, and injury risk factors that differ between males and females.
2. Key gender differences include females having lower testosterone levels, burning more fat during exercise, and being more quadriceps dominant which increases knee injury risk.
3. The document recommends females focus more on posterior chain exercises and remain in the strength phase longer than males to account for physiological differences.
A recipe for training distance runners includes simple principles from exercise physiology, coupled with workouts and on approach to structure a training plan.
Practical Applications in Principle Base Coaching and Strength Training in th...Mark Watts
Comprehensive Strategies to Optimize Training, Utilize Resources, and Increase Workout Density while Developing Character in the Athletes you Work With.
The document outlines a 12-week weight training program for male and female gymnasts aged 14-19. It includes separate training plans for males and females, with a focus on increasing muscle power and endurance for specific gymnastic moves. The programs include warm-up, conditioning exercises targeting areas like handstands and shoulders, and cool-down. Progress is evaluated every 4 weeks, allowing adjustments based on improvements. Safety guidelines are also provided to minimize injury risks while weight training.
The document summarizes the key topics and activities of a speed workshop in Belfast on January 25th. It discusses using warm ups diagnostically, incorporating acceleration ladders into starting block sessions, and using micro hurdles to improve maximum velocity mechanics. It also provides guidelines for speed, speed endurance, and specific endurance training sessions and discusses rules of engagement for speed sessions.
This organizational chart shows the structure of a local fitness center called Local Motion. At the top is the Owner/General Manager who oversees the Fitness Director and Marketing Team. The Fitness Director manages various group exercise managers who oversee different types of instructors for classes like yoga, pilates, spinning and more. The Marketing Team works with an Operations Manager, Nutritionist and other roles. Personal training is led by the Personal Training Manager.
The document provides the monthly group exercise schedule for Local Motion with classes at different times each day of the week. It lists the various exercise classes such as yoga, pilates, spinning, kickboxing and others offered throughout the day on weekdays and weekends. Mommy & Me classes are scheduled on Monday, Wednesday and Friday mornings as well as Sunday afternoons.
This document provides an overview of anemia, including its definition, prevalence, normal blood values, risk factors, types, mechanisms, effects of exercise response and training, and management. Anemia is a common blood disorder where there are low red blood cell counts or hemoglobin levels. It can be caused by insufficient nutrient intake, blood loss, medical conditions, or inherited factors. While anemia limits cardiac output and oxygen delivery during exercise, endurance training can still improve submaximal performance levels compared to sedentary individuals with anemia. Management may involve treating the underlying cause, medication, exercise programming, and supplementation.
Local Motion is a 25,000 square foot fitness facility located in St. Peters, MO near local high schools and colleges. It aims to promote community health through fun exercise experiences and activities for all demographics. Its goals include teaching nutrition, providing personalized workout routines, and holding charitable community events. It offers group exercise classes, personal training, and specialized facilities for cardio, strength training, and athlete enhancement.
The document provides revenue and expense projections for the first year of operations for a startup fitness center, with total projected revenue of $518,500 and total projected expenses of $1,457,550, resulting in an estimated net loss of $938,050 for the first year. Membership dues and personal training fees make up the majority of projected revenue. Major expenses include wages and salaries, facility insurance, and utilities.
This business proposal is for a fitness facility called Local Motion. The facility aims to promote community health through fun and memorable exercise experiences for people of all ages and abilities. Local Motion will offer personalized workout routines, nutrition guidance, and group exercise classes. The owner/general manager will oversee the membership, marketing, and fitness teams. The goal is for Local Motion to become the premier health and wellness destination in the community.
This maintenance guide checklist provides guidance for owners of cargo vessels classed by Lloyd's Register to supplement their own maintenance procedures. It includes checklists for certification and documentation, log book entries, ISM and ISPS compliance, manning, and crew accommodation. The document notes that the checklist is not ship-specific and does not replace Lloyd's Register classification services, and the Lloyd's Register Group assumes no liability for its use.
This document provides guidance on strength and conditioning for basketball. It emphasizes the importance of practicing sport-specific movements through exercises like plyometrics and Olympic lifts. Progressions should move from basic to more advanced and focus on multi-joint exercises that train the entire body. Injury prevention is a key goal and can be achieved through balancing volume, flexibility, and addressing muscle imbalances. Testing helps measure improvements in areas like vertical jump and strength.
This document provides a case study for a 28-year-old male wrestler weighing 71kg who is in the early pre-season phase. It outlines his athletic goals of improving upper and lower body strength and power. It analyzes his biomechanics, movement patterns, physiological demands, injury risks, and current testing results. It proposes a macrocycle consisting of an off-season hypertrophy phase focusing on muscle growth, a pre-season strength phase emphasizing maximal strength right before competition, and an in-season maintenance phase to preserve strength during competition while preventing overtraining. Workouts are prescribed for each phase focusing on exercises like squats, cleans, and presses using various set/rep schemes and intensities.
This document discusses relative intensity (RI) and how it can be used in program design. RI refers to the effort level as a percentage of one's maximum lift and is calculated by dividing the weight used by the predicted 1RM. The document provides examples of how to vary RI over multiple sets and weeks to continually challenge the body. It also outlines movement patterns and exercise options to consider for upper body, lower body, and total body sessions as well as factors for effective program design.
This document discusses several principles of exercise and strength training, including specificity, overload, progression, and reversibility. It provides examples showing how these principles can be applied. Specificity states that the body adapts according to how it is exercised. Overload requires continually increasing the training stimulus for adaptations to occur. Progression involves building up technique and fitness over time through incremental steps. Reversibility means that adaptations are lost if training stops or decreases. The document also covers individualization, exercise order, and muscle balance in program design.
The document discusses several principles of exercise and strength training, including specificity, overload, progression, and reversibility. It provides examples and studies to illustrate each principle. Specificity refers to the body adapting specifically to the demands placed on it during exercise. The overload principle notes that the body only adapts when under greater stress than usual. Progression means building up training in a step-wise manner. Reversibility means adaptations are lost if training stops or decreases.
Performance Development for Lacrosse
As a successful lacrosse coach, Coach Eric Lamb shows how he strengthens his players. He breaks down Lacrosse position by position and shows how beneficial is strength and conditioning philosophy is to his lacrosse athletes. Lacrosse is a sport where different positions can benefit from different lifts and workouts. Limestone has been an extremely successful lacrosse team, whose workouts play a huge role in their success.
The document provides information on assessing fitness levels through various tests. It details how to calculate body mass index (BMI) and evaluate body composition. It also describes different fitness performance tests to measure cardio-respiratory endurance, muscular endurance, flexibility, and power. These include steps tests, pushups, situps, sit-and-reach tests, and standing long jumps. Normative data and scoring criteria are provided for each test. The assessment concludes with instructions on performing a self-fitness evaluation using the described tests and documentation methods.
This document discusses assessing different aspects of fitness, including strength, power, and cardiovascular endurance. It provides methods for setting goals and measuring strength, power, and other physical attributes. Some key assessment methods mentioned include self-assessment, 1 repetition maximum testing, anthropometric measurements, and tests to measure vertical jump and stair sprint power.
Folk style wrestling is the form used in school programs and consists of rounds where points can be scored through takedowns, escapes, and near falls. Wrestling demands peak fitness with a focus on strength, power, agility, and endurance. The training program outlined progresses through hypertrophy, strength, and maintenance phases to build muscle mass, maximize strength before competition season, and maintain gains during the season. Testing evaluates improvements in strength, power, agility, and endurance over the macrocycle.
This document discusses tools and strategies for developing horizontal force application for athletes through strength training. It begins by noting most strength training emphasizes vertical forces while sprinting, jumping and throwing require horizontal force. It then outlines various tools like maximal strength exercises, Olympic lifts, sleds and plyometrics that can be used. It proposes strategies like complex training combining strength and speed work. Finally, it provides suggestions for programming based on an athlete's development level, focusing on building a fitness base for beginners.
The document outlines 6 principles of training: moderation, overload, progression, specificity, reversibility, and variance. It then provides examples of how to apply the principle of overload through increasing frequency, intensity, or time of exercise. It also discusses applying the principles of progression, specificity, reversibility, and moderation/variance to different training programs.
The document outlines 6 principles of training: moderation, overload, progression, specificity, reversibility, and variance. It provides examples of how to apply the principle of overload through increasing frequency, intensity, or time of exercise. Progression involves gradually increasing the difficulty of training over time as the body adapts. Specificity means training the specific muscles or energy systems used in one's sport or activity. Reversibility notes that fitness will decrease quickly if gained quickly, and some training should be maintained during breaks. Moderation and variance help prevent overtraining and boredom.
This document discusses speed development for athletes. It defines speed development as efforts under seven seconds that are performed when fully fresh and recovered. It discusses the importance of starting position in sprinting, including keeping the back knee in line with the front foot and hips slightly above shoulders. Unilateral exercises are recommended to address the bilateral deficit phenomenon where summed unilateral force is greater than bilateral force. Exercises proposed to increase speed include quarter squats, box squats, power cleans, back squats, and plyometrics. Training characteristics like intensity, activity time, distance, reps, and sets are outlined for different speed and speed endurance goals. Elastic power training with parachutes or bands is also recommended.
This document provides guidance on designing resistance training programs for muscular strength and endurance. It discusses the principles of resistance training, including specificity of training and progressive overload. When planning a workout, a needs analysis should be conducted considering a client's history, goals and preferences. Key variables to consider include exercise selection and order, training frequency, load and repetitions, volume, and rest periods. A variety of methods can be used to progress training intensity over time including increasing weight, repetitions, sets or decreasing rest. Periodization is also recommended for planning long-term training.
The document discusses the principles of exercise training and their application, including definitions of key terms like training and exercise. It outlines the principles of individuality, specificity, periodization, overload, and reversibility. It provides examples of how to implement progressive overload through increasing frequency, intensity, time, and type of exercise over time. Clinical application of training principles and guidelines from organizations for different populations are also reviewed.
Tom Cumiskey underwent a 12-week training program in preparation for an Ironman triathlon. The program focused on increasing his strength, mobility, and aerobic endurance. Testing showed improvements in his squat and bench press 1RM as well as his bleep test level. He achieved all of his race goals by completing the 2.4 mile swim in 1:28, 112 mile cycle, and 20 mile run in 2:39. The trainer was pleased with Tom's progress but notes areas for improvement in future programs like increased hamstring work and strength training frequency.
This document discusses the essential elements of resistance training program design, including needs analysis, exercise selection, training frequency, exercise order, training load and repetitions, volume, and rest periods. The key goals are to select the appropriate exercises based on a client's needs and abilities, establish frequencies and loads to target specific strength, power, or muscular goals, and determine set and rest structures to optimize training adaptations.
The document outlines a training program for a 21-year-old male collegiate rugby player. It provides details on his physical attributes, sport requirements, training background, and injury history. Testing was conducted to evaluate his strength, power, flexibility, and aerobic capacity. A periodized training program is designed with macrocycles, mesocycles and microcycles focused on hypertrophy, basic strength, power, and peaking over 13 weeks. The program justification explains how the training was tailored specifically for rugby with emphasis on major muscle groups, power, strength and injury prevention.
Metabolic Testing and Energy Systems for Cyclists and AthletesDr. David Carfagno
How effective is metabolic testing and how should athletes use it? The most important benefit of true interval training = An increase in the metabolism - overload. “The Truth About Fat Burning” is not how much you burn during your workout, but what your body is doing for the rest of the day.
Metabolic Testing and Energy Systems for Cyclists and Athletes
Snowboarders Off-Season Program
1. 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 />