Programming: A Framework
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A programming framework for powerlifting coaches and athletes. This presentation will touch on yearly periodization, general prep work, specific prep work, and tapering for competitions.
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Programming: A Framework
- 1. PROGRAMMING A FRAMEWORK JOHN GRACE SPORT PERFORMANCE COACH C S C S U S A W U S AT F
- 3. GUIDING PRINICIPLES OVERLOAD PRINICIPLE PRINCIPLE OF REVERSABILITY
- 6. Failing to plan is planning to fail. Coach John Wooden
- 11. LIMITATIONS VOLUME & INTENSITY TYPICALLY INVERSED, BUT… SUITABLE FOR MOST, NOT ALL ONLY ONE COMPETITION? FAILS TO SHOW INTERACTION & ORDER OF EXERCISES
- 12. VOLUME & INTENSITY INADVISABLE SWEET SPOT OTHER LOW / LOW MEDIUM / MEDIUM (12-15 WKS) HIGH / MEDIUM (3-4 WKS) MEDIUM / MEDIUM HIGH / LOW (9-10 WKS) HIGH / HIGH (2-3 WKS) HIGH / HIGH LOW / MEDIUM (6-7 WKS) LOW / HIGH (3-4 WKS) LOW / LOW (1-2 WKS)
- 13. GENERAL PREP BUILDING A BASE
- 14. Building a base of WHAT? Dan Pfaff
- 17. W o r k S p e c i f i c Ta s k s
- 18. PROGRAMMING WORK CAPACITY TIMED LIFTS (ON 60 OR 90 SECONDS) HIGH REP SQUAT, DEADLIFT, & PRESSING BACK OFF SETS SETS AT 50-60% OF 1RM
- 19. GENERAL PREP RECAP VOLUME HIGH INTENSITY REDUCED IMPROVE WEAKNESSES GAIN FUNCTIONAL MASS
- 20. SPECIFIC PREP
- 21. SPECIFICITY CLOSELY MATCH METABOLIC DEMANDS SPECIFICITY INCREASES CLOSER TO COMPETITION SPECIFICITY VS. SIMULATION
- 22. SPECIFIC PREP GRADUAL REDUCTION IN VOLUME GRADUAL INCREASE IN INTENSITY MASTER TECHNIQUE COMPETITION PREP SET ROUTINE
- 24. TAPERING IMPROVE PERFORMANCE REDUCE FATIGUE 2 - 3% IMPROVEMENT 0.5 - 3% IN ELITE ATHLETES
- 26. TAPERING GUIDELINES MAINTAIN / INCREASE INTENSITY REDUCE VOLUME 20-40% (40-60% FOR ELITE) FREQUENCY UNCHANGED (NO MORE THAN 20% DECREASE) START 10 – 20 DAYS OUT FROM COMPETITION Inigo Mujika
- 28. MAX EFFORT MAX LOAD UNDER MAX RESISTANCE FREQUENCY - 2x WEEK SQUAT/DEADLIFT & BENCH “MAIN MOVE” - 1-3RM VARIATION OF LIFTS
- 29. DYNAMIC EFFORT SUB-MAX LOAD AT HIGH SPEEDS FREQUENCY - 2x WEEK USE OF BANDS & CHAINS VARIATION OF LIFTS
- 30. VARIATION OF LIFTS SQUAT SQUAT: FRONT / BACK / ANDERSON / ZERCHER BAR: CAMBERED / SAFETY / STRAIGHT / BOWED STANCE: CLOSED / NORMAL / WIDE BOX: ABOVE PARALLEL / PARALLEL / BELOW PARALLEL
- 31. VARIATION OF LIFTS DEADLIFT DEADLIFT: SUMO / CONVENTIONAL BAR: TRAP / STRAIGHT GRIP: ALTERNATE / OVERHAND / SNATCH PULL: DEFICIT / FLOOR / RACK (PIN HEIGHT)
- 32. VARIATION OF LIFTS BENCH BENCH: FLAT / DECLINE / INCLINE / FLOOR GRIP: NARROW / NORMAL / WIDE PRESS: FULL ROM / BOARD (1, 2, 3 BOARDS)
Editor's Notes
- Coach John Wooden once said “failing to plan is planning to fail.” While I don’t believe he was referring to periodization here, we can apply the same concept to training athletes. If you walk in to the weight room or on the practice field without a game plan ready, it could arguably be considered a wasted session. Ideally, you would like to have the previous sessions complement the future sessions. The only way to make that happen effectively is to plan ahead. Periodization is, in essence, planning. Planning the correct exercises or drills with the appropriate volumes and intensities at the correct time of year. If done correctly and appropriately, athlete’s can experience consistent growth in a given skill, technique, or athletic quality, such as speed, power, and strength.
- Specificity is an important concept to keep in mindwhen planningtraining. Why have the athlete work on something that has little or no transfer to their sport?The goal of training, whether on field or in the weight room, is to get better at the sport. Perform movements and exercises that match the metabolic demands of the sport. You wouldn't want a 100 meter sprinter running laps around the track to train. No, you would want them sprinting accelerations, shorter distances, plyometrics, and high power and explosive movements.This concept should not be confused with simulation. Simulation can be considered the act of performing movements or part of the movements found within the athlete’s sport. An example could be throwing a weighted baseball. While specificity and simulation do crossover at times; a weightlifter performing a Clean & Jerk or a 100 meter sprinter sprinting, coaches should recognize that specific exercises don’t need to mimic the sport, just the demands of the sport.