Because I have put in a lot of time building up … 3b) UB horizontal pulling (metabolic) – Single-arm dumbbell row 3×8, rest 60s For 2a and 2b: 2-3 minutes of rest for trainees who can lift heavier weight and are beyond the beginner’s phase. Thus, the training plan that is effective for getting one of your clients strong … 3a) LB hip-dominant (metabolic) – Weighted 45-degree back extension 3×10, rest 75s Coaches can visit BridgeAthletic for more tips on getting their strength program up and running. For example, you can have the client perform Olympic lifts and jumps for 3-6 sets of 1-5 reps, and med ball throws for 3-5 sets of 5-10 reps. These modifications just go to show that program individualization doesn’t mean that each new client necessarily requires a training program to be built from scratch. Coach. But for the field sports athlete or average desk jockey who doesn’t need fancy periodization schemes, it’s a great way to program efficiently. 2b) UB vertical pulling (neural) – Weighted chin-up 4×3, rest 2 min While everyone else was talking about body-part splits and isolation exercises, King approached program design by dividing exercises into movement patterns (see below). Of course, you can make several templates and use whatever training techniques you like. Every training session begins with a power or explosive movement. or longer 3 strength-focused workouts 2. However, that doesn’t mean my guys always pull from the floor with a straight bar like a powerlifter would. A caveat: If you’re working with competitive strength athletes (e.g., powerlifters, Olympic lifters, bodybuilders, and strongman competitors), this template may not be ideal. Going back to the sample template I’ve created, I need a power or explosive exercise. Copyright © 2012-2020 TeamBuildr, LLC All Rights Reserved. Learn how to make more, work smarter and do better. The important thing here is to progress and regress movements according to the abilities of the individual you’re programming for. Olympic lifting 2. or longer I approach my templates with a couple of preconceptions in mind: Based on the above criteria, here’s a very simple strength training workout sequence that enhances explosiveness and builds strength and muscle. We’re going to follow suit because when you categorize the exercises in this way you’re able to tell immediately when a program isn’t quite balanced. A workout template allows you to have consistent training sessions and adjust ... You want your strength and conditioning program to give you results. Program Design. You now have a way of individualizing your program, a lot quicker and more simply, for each client or athlete that stays true to your training philosophy. Tom Kelso. A well-rounded approach to program design may effectively assist the single-sport athlete in developing and maintaining a foundational level of fitness, strength and flexibility. 2a) LB hip-dominant (neural) – Deadlift off blocks 3×5, rest 90s Power movements 1. However, consider that the average client probably won’t be suited for the Olympic lifts. 4 Practical Templates to Simplify Workout Design. Categorize movements you frequently use with your trainees. 1) Neural (power/explosive exercise) – sets 3-6, reps 1-6, rest 2 min. 2a) Neural (heavy multi-joint exercise) – sets 3-6, reps 1-6, rest 2 min. You can create tables for exercise lists, set and rep configurations, and any number of other variables that you may need to recall later on. In general, programs should follow the pattern below: 1. Developed by the National Strength and Conditioning Association (NSCA), this text offers strength and conditioning … The National Strength and Conditioning … Program Design Essentials . Keeping this in mind, you’ll want to keep rest periods longer on blocks one and two (explosive and heavy strength movements), then decrease rest times when you move on to block three (higher rep hypertrophy work). Program Design for Resistance Training 443 made to concentrate on only one training outcome per season. In the second block of exercises within the template (2a and 2b), we’ll pick two big, multi-joint exercises targeting opposing muscle groups in a superset fashion. The BBB accessory work follows a scheme of 5 sets of 10 reps (5×10). Once you do, however, the integrity and quality of your weight training programs thereafter should never take a hit as you make programs for one client after another. Privacy and terms at the bottom of this page. An example of how the strength and conditioning professional may prioritize the resistance … This is an 9-week strength and conditioning program that includes 5 workouts per week broken up as follows: 1. Cable Pull-throughs – 3 x 10-12 @ RPE 7 5. 3c) Core (metabolic) – Standing Pallof press 3×8, rest 60s. Monday – Day 1 lifting 2… It's been a great source of perspective for our staff and interns.”. These are the steps and considerations to creating your template, which you can make on Excel or Google Spreadsheets. From assessment forms and conversion charts to templates and forms. For example, exercises in the power category would consist of jumps, medicine ball throws, and Olympic lift variations. For 3a, 3b, and 3c: Decrease rest periods to 30-90 seconds. The exact exercise selection doesn’t matter much. Click here to learn more about, —the world’s first online training program specifically designed for f. ALL CONTENT COPYRIGHT © J. GOODMAN CONSULTING INC. mobility restrictions or previous injuries, player whose lower back was too banged up for him, Online Trainer Academy Level 1 Certification, The Best Exercises and Workouts for Complete Beginners, Stop Training Your Clients Like CrossFitters, Bodybuilders, or Powerlifters, The Best Books for Personal Trainers in 2020. Our task is to figure out what is a safe exercise within those movement categories for each client or athlete, then adjust the reps, sets, and rest periods accordingly. He’s written articles for 3x3 Performance Programming Matrix. 2b) UB vertical pushing (neural) – Half-kneeling landmine press 3×6, rest 90s FREE Annual Planner for Sports and Strength Card Builder Print Out I would love to rise an awareness on the two tools for coaches. I call this programming the “plug-and-play” method, which is a streamlined template for strength program design. You want to grow muscle, become stronger, and look better. Block periodization – the kind of programming I had Pete doing – involves dividing training into different sections. Regardless, we were impressed with the contemporary and quality design of the TeamBuildr programming. or longer Some of my choices include jumps, medicine ball throws, or Olympic lifts. In an upper and lower body split, you’d go with a pulling and a pushing movement on upper body day (e.g., bench press with rows). Program Design, Strength & Coaching. Yes, coaches – not only strength and conditioning coaches and sport scientists, but coaches in general. Our strength … Click here to learn more about Online Trainer Coaching—the world’s first online training program specifically designed for fitness and nutrition professionals.). Level 1 template from Excel Training Designs. A squat session for instance could look something like – 1. Squats – 5 x 8-10 @ 70% 1RM 2. 2a) LB knee-dominant (neural) – Front squat 4×5, rest 2 min Use these 5 elements as the foundation for your elite strength program. We know that the nervous system can take longer than your muscles to recover between sets. Anything less than twice per week won’t do much for strength and performance gains. 3a) LB knee-dominant (metabolic) – Dumbbell split squat 3×8, rest 60s Conditioning is an important part of fitness. 3a) LB hip-dominant (metabolic) – 45-degree back extension 3×10, rest 60s The standard template for this looks like: That being said, sometimes training full body 3x/week can be a bit too stressful so I prefer this instead: ... why” of strength training program design … Standing Calf Raises – 5 x 12-15 @ RPE 8 You’d then ad… Design elite strength and conditioning programs that match your players' lifting experience and ability to maximize performance. MS Excel is unique in that it allows us to organize our thoughts in charts and tables for later recall. Here’s what this could all look like in a twice-per-week, full-body, in-season strength training exercise program for a pro hockey player: 1) Power (neural) – Power clean from hang 4×3, rest 3 min NSCA's Guide to Program Design offers the most current information, guidance, and protocols from respected scientists and practitioners with expertise in strength and conditioning program design. , that doesn ’ t matter whether you train sports athletes or cubicle,. To choose between strength or conditioning with proper food intake less than twice per hit... Or edit our entire exercise database to fit their preferences heavy strength lifts next because you... 60 minutes to complete scheme of 5 sets of 10 reps ( 5×10 ) your clients to Quick Tip videos. 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