1. Program Design from the Ground Up: Creating Optimal training Programs
Robert dos Remedios, MA, CSCS, SCCC
Director of Speed, Strength & Conditioning
College of the Canyons, Santa Clarita, CA

2. THANKS!!! Joe Dowdell and his PEAK Staff!
All my mentors, friends, and influences in this biz…..too many to list
My wife Francine and my daughter Annabella (you’ll meet her later…)
All of you for being here and feeling that listening to me might be a worthwhile experience!

3. My Background….
Former D1 Football University of California, Berkeley
MA in Kinesiology from California State University, Northridge
CSCS Since 1990
CSCCa certified strength coach
NSCA Collegiate S&C coach of the year in 2006
Head S&C coach at College of the Canyons, CA since 1998
Men’s Health Power Training (Rodale Books) & Cardio Strength Training (Rodale Books)
Coachdos.com Premium site started in 2010

4. My girls….

6. My Boy Frankie Addelia!

7. Championships Start HERE!

8. What is my job?? Build better PEOPLE!
Build Better Athletes…..
Build better PEOPLE!
There is a BIGGER picture than getting Bigger, Stronger, Faster….getting a scholarship etc. MUCH BIGGER PICTURE
“Coaches Elevate” – Brian Grasso-

9. “The Harder you work, the harder it is to give up!”

10. Create a competitive training environment…..

11. Create a competitive training environment…..

12. Who would you want to meet in the 4th quarter??

13. Program Design 101…
“Needs Analysis”
Checklist : Strength, Power, Sport-speed, reactivity, lean body mass, fat loss, energy system training
Injury Preventon? As opposed to injury promotion??
Functional Training? As opposed to DYSFUNCTIONAL Training??

14. “Pain and Anguish is an amazing glue that bond people together”

15. Do you need to have played/competed in the sport/activity in order to train the athlete?
Nope….but you sure as heck better know the sport demands!

16. Training Session Components:
Mobility/ Activation – Foam roll, TGU’s
Complex warm-up – Bar Complex
Olympic Lift variation – Clean/Snatch variation, Explosives
Strength Training – Full-body, push/pull
Core – Rotational/anti, stabilization, dynamic
Finisher – anaerobic circuits, specific running
Stretch – Band self-stretch

17. You better have a TRAINING PHILOSOPHY!
The Foundation…Bedrock of your training programs
Don’t confuse this with your training techniques and tools
WORK CAPACITY….BUILD BULLET PROOF ATHLETES!

18. Your ‘Toolbox’
If you haven’t used a specific tool in your toolbox during your last couple of training cycles, throw it out.
Don’t be a DABBLER!

19. YES! Hey Dos….are you a Olympic lifting guy ??? Kettlebell guy ???
TRX guy ???
Sandbag guy ???
_________ (insert tool of your choice) guy ???
YES!

20. As stolen from Alwyn Cosgrove…..He just says shit better than me. Sigh
1. Body weight before external resistance
2.   Train to the 5th Power
This is a concept I learned from Juan Carlos Santana – basically it refers to the following.
a) Train in a standing position, GROUND BASED
b) Train with free weights (destabilized).
c) Use Multiple Joints (the kinetic CHAIN is natural
d) Train with explosiveness
e) Train functionally - train movements not muscle groups.
3.   Train unilaterally and multi-planar
4.   Use all primary methods to develop strength
5.   Variation
6.   Avoid mimicking skills
7.   Train with Balance
Balance between motor qualities
Balance between movement patterns (e.g. horizontal push-pull)
8.   Focus on Rate of Force Development.
9.   Train the antagonists
Think about it – how fast would you drive your car if you knew your brakes were not working at their best?
10. Use Undulating Periodization

21. Let’s look at a few Training programs…

22. Weekly: Knee Dom = 18 Hip Dom = 5 Upper Push = 19 Upper Pull = 5
Sample Training Program
Day
Exercise
Sets
Reps
Notes
Monday
Full Squats 5
Do 4 progressively heavier sets of 5, with the 5th set being your 5RM.
Deadlifts
(Do the same as above.)
Bench Press
Incline DB Press 2
12-20
Wednesday
Light Squats or Lunges 4 8
Each leg.
Good Mornings 3
8-12
Shoulder Press or Dips
5 or 4
5 or Max
If doing dips, go until you get 12 each time. Then add weight.
Pullups
Max
Friday  5
 8-12
Warm-up to 3 reps with 5 more lbs than you used on Monday. On the following Monday use this weight for your 5th set.
Bent-Over Row
Incline Bench Press
Triceps Extensions
Weekly:
Knee Dom = 18
Hip Dom = 5
Upper Push = 19
Upper Pull = 5
Bilateral = 44
Unilateral = 0

23. Weekly: Knee Dom = 9 Hip Dom = 3 Upper Push = 13 Upper Pull = 4
Bilateral = 43
Unilateral = 0
*single joint = 9
Day 1)
Power-cleans – 5 sets of 5
Squats – 5 sets of 8
Stiff leg deadlifts – 3 sets of 8
Standing calf raises – 4 sets of 12
Day 2)
Power snatches – 5 sets of 3
Push presses – 5 sets of 5
Flat bench presses – 5 sets of 8
Dips – 3 sets with bodyweight
Day 3)
High-pulls – 4 sets of 5
Front squats – 4 sets of 5
Pull-ups – 4 sets with bodyweight
Barbell curls – 5 sets of 8

24. mon tues wed thurs fri Weekly: Forget about it… Dot Drill/Agility
Box Squat or    Squat Variation(1)
Sprint Work
Power Clean
Parallel Squat
Towel Bench or Bench Variation(2)
Plyometrics(4)
Dead Lift(5)
Plyometrics
Bench Press
Auxiliary Lifts
Flexibility
Flexibility(3)
Technique

27. A lot of S%#T can happen in 18 years!

28. Actual Rugby training Intro quotes, written by a D1 S&C coach….
At a minimum, the following exercises should be performed. The emphasis is on upper body strength since all of the running involved will work the lower body a lot. Still, some strength and flexibility training of the lower body should be included.
Choose a weight with which you can perform at least 8 reps and no more than 12. If you cannot do 8, go on to the next exercise and remember to pick a lower weight next time. If you can lift more than 12, move on and next time pick a higher weight. All lifts are done to a count of TWO TO LIFT, a count of FOUR TO LOWER. The goal is to reach "momentary muscular failure," that is that you cannot lift any more weight without resting. Move immediately to the next exercise. YOU NEED ONLY TO PERFORM ONE SET PER TRAINING PERIOD.
As a general rule, the Offseason is the only time you will see significant strength gains. In the Preseason and Inseason periods there are too many other activities going on and too many nagging little injuries for you to concentrate on strength. Encourage your players to continue weight training in the Offseason and you will see a stronger, fitter team come next season.

29. “The will to win is nothing without the will to PREPARE” -Juma Ikangaa-

30. Training in 2011: How I got here…
Linear vs. Undulating Periodization….
My evolution…
Linear *
2005-present…..“Alternating linear” Periodization
*2004 won JC National Championship in football…only team to ever go 14-0 in JC history.
SO WHY CHANGE?!?!

31. Date
Description
Lifting Program
Weeks
Sept. 1, 2004
Game week #1
Begin In-Season Complex training 5
Oct. 6, 2004
Bye Week
"Change-up" - no complexing 1
Oct. 13, 2004
Game week #6
Back on Complex training program 4
Nov. 10, 2004
Game week #10
Nov. 17, 2004
Bowl Game, 1st round playoffs
1-4
Dec. 8, 2004
State/National Championship

32. MONDAY
TUESDAY
WEDNESDAY
BACK SQUAT
BENCH PRESS 6-5-4
POWER CLEAN
BOX JUMP X 5
M.B. DROP X 8
M.B. SCOOP X 5
POWER SNATCH 4 X 3 +
B.N. SPLIT JERKS 4 X 4
REVERSE LUNGE 6-5-4
TUCK JUMP X 4
LATERAL LADDER X 2
SPLIT BOX JUMP X 8
GOOD MORNINGS 3 X 8
M.B. THROW W/ PARTNER
GLUTE-HAM RAISE 3 X 8-10
M.B. OVR. SHOULDER W/ PTNR
4 x 10 (1 leg)
PULL-UPS 3 X 5
4 X 10
DB SHOULDER CIRCUIT
MB PULLOVERS X 5
4 WAY NECK X 5 + OR
4 WAY NECK BULLET 10 SEC.
PLATE CIRCUIT 3 SETS

33. It all started with a simple question…
Al Vermeil: “Dos do you think you may have over-trained your football players using this training system?”
Dos: “what do you mean? We won every single game…threw 2 shutouts in the playoffs! Pfffft…”
……then the 2nd guessing started.

34. Alternating Linear : Sample cycles
COC 12-week Alternating Linear Cycle (sets x reps)
Weeks
Oly/Explosive
Compounds
1-3
3-4 x 5
3-4 x 10
4-6
4-3-2 (1)
7-9
3-4 x 4
3-4 x 8
10-12
3-2-1 (1)

35. Where are all the isolation / single joint exercises?
In the shitty programs…
In non-real world programs (internet)…
In OLD programs (non-conforming conformists)…

36. “No personal confrontation = no toughening”

37. Lifting sessions at a glance…
Average sets per session
Typical sessions run min depending on size of group
Intensity is HIGH
NO SLOW CONCENTRICS!
Tempo is FAST
Focus is MANDATORY

38. GO HARD OR GO HOME!

39. THE MEAT BEANS AND POTATOES LEGUMES OF IT…..

40. Sample “Modified Full-Body” lift
Pre workout
Foam Roll
TGU's
Bar complex
Workout
Day 1
Day 2
Day 3?
Oly/Explosive
Hang Clean
DB H. Snatch
CST
Knee Dom
Front Squat
Step-up
Oly lifts
Hip Dom
DB 1-leg RDL
TRX SHELC
Prehab
Upper Push
Push press
Db 1-arm BP
Core
Upper Pull
TRX Partner row
Chins
Slide Saw
TRX press-out
Core Dynamic
1/2 TGU
MB swings

41. Sample “Push-Pull” lift
Pre workout
Foam Roll
TGU's
Bar complex
Workout
Day 1
Day 2
Day 3
Day 4
Oly/Explosive
Power Clean
CG Hang Snatch
Split H.Clean
Snatch Pull
Knee/Hip Dom
GHR
F.Squat
Explosive GM
Drop Lunge
Horiz push/pull
DB plank Row
DB incline
TRX Hinge Row
Bench press
Vertical push/pull
Wide Pullup
Push Jerk
Chins
DB push-press
Core
Landmine
Ab wheel
Band press combo
Slide Saw
Core Dynamic
Slam Ball
TRX pike-saw
1/2 TGU
Spiderman PU
Other
Finisher
ladders/speed
Med ball explosives
Stadium work

42. MHPT Pull-down menu Program

43. MHPT Pull-down menu Program

44. It’s Not Where you Start, It’s Where you FINISH

45. You Just Got Better!

46. Some Video…. Football Push Football Pull Baseball Modified Full-Body
Men’s basketball “Combo” Full body
Football Push
Football Pull
Baseball Modified Full-Body
Volleyball Modified Full-Body (low volume)
Golf Full-Body
Volleyball “Finisher”
Coachdos.com 1-year review!

47. DOS CONSULTS: What? Training Questions When? Right after our Seminar!
Where?Any nearby NYC Bar
Cost$? 1 Beer gets you unlimited questions for the duration of that beer
(approximately 2 ½ -3 minutes)

48. THANK YOU! And...DO WORK!!!!