Presentation on theme: "Program Design from the Ground Up: Creating Optimal training Programs"— Presentation transcript:
1Program Design from the Ground Up: Creating Optimal training Programs Robert dos Remedios, MA, CSCS, SCCCDirector of Speed, Strength & ConditioningCollege of the Canyons, Santa Clarita, CA
2THANKS!!! Joe Dowdell and his PEAK Staff! All my mentors, friends, and influences in this biz…..too many to listMy 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!
3My Background….Former D1 Football University of California, BerkeleyMA in Kinesiology from California State University, NorthridgeCSCS Since 1990CSCCa certified strength coachNSCA Collegiate S&C coach of the year in 2006Head S&C coach at College of the Canyons, CA since 1998Men’s Health Power Training (Rodale Books) & Cardio Strength Training (Rodale Books)Coachdos.com Premium site started in 2010
8What 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!”
13Program Design 101…“Needs Analysis”Checklist : Strength, Power, Sport-speed, reactivity, lean body mass, fat loss, energy system trainingInjury 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”
15Do 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!
16Training Session Components: Mobility/ Activation – Foam roll, TGU’sComplex warm-up – Bar ComplexOlympic Lift variation – Clean/Snatch variation, ExplosivesStrength Training – Full-body, push/pullCore – Rotational/anti, stabilization, dynamicFinisher – anaerobic circuits, specific runningStretch – Band self-stretch
17You better have a TRAINING PHILOSOPHY! The Foundation…Bedrock of your training programsDon’t confuse this with your training techniques and toolsWORK CAPACITY….BUILD BULLET PROOF ATHLETES!
18Your ‘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!
19YES! Hey Dos….are you a Olympic lifting guy ??? Kettlebell guy ??? TRX guy ???Sandbag guy ???_________ (insert tool of your choice) guy ???YES!
20As stolen from Alwyn Cosgrove…..He just says shit better than me. Sigh 1. Body weight before external resistance2. Train to the 5th PowerThis is a concept I learned from Juan Carlos Santana – basically it refers to the following.a) Train in a standing position, GROUND BASEDb) Train with free weights (destabilized).c) Use Multiple Joints (the kinetic CHAIN is naturald) Train with explosivenesse) Train functionally - train movements not muscle groups.3. Train unilaterally and multi-planar4. Use all primary methods to develop strength5. Variation6. Avoid mimicking skills7. Train with BalanceBalance between motor qualitiesBalance between movement patterns (e.g. horizontal push-pull)8. Focus on Rate of Force Development.9. Train the antagonistsThink about it – how fast would you drive your car if you knew your brakes were not working at their best?10. Use Undulating Periodization
22Weekly: Knee Dom = 18 Hip Dom = 5 Upper Push = 19 Upper Pull = 5 Sample Training ProgramDayExerciseSetsRepsNotesMondayFull Squats5Do 4 progressively heavier sets of 5, with the 5th set being your 5RM.Deadlifts(Do the same as above.)Bench PressIncline DB Press212-20WednesdayLight Squats or Lunges48Each leg.Good Mornings38-12Shoulder Press or Dips5 or 45 or MaxIf doing dips, go until you get 12 each time. Then add weight.PullupsMaxFriday 5 8-12Warm-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 RowIncline Bench PressTriceps ExtensionsWeekly:Knee Dom = 18Hip Dom = 5Upper Push = 19Upper Pull = 5Bilateral = 44Unilateral = 0
23Weekly: Knee Dom = 9 Hip Dom = 3 Upper Push = 13 Upper Pull = 4 Bilateral = 43Unilateral = 0*single joint = 9Day 1)Power-cleans – 5 sets of 5Squats – 5 sets of 8Stiff leg deadlifts – 3 sets of 8Standing calf raises – 4 sets of 12Day 2)Power snatches – 5 sets of 3Push presses – 5 sets of 5Flat bench presses – 5 sets of 8Dips – 3 sets with bodyweightDay 3)High-pulls – 4 sets of 5Front squats – 4 sets of 5Pull-ups – 4 sets with bodyweightBarbell curls – 5 sets of 8
24mon tues wed thurs fri Weekly: Forget about it… Dot Drill/Agility Box Squat or Squat Variation(1)Sprint WorkPower CleanParallel SquatTowel Bench or Bench Variation(2)Plyometrics(4)Dead Lift(5)PlyometricsBench PressAuxiliary LiftsFlexibilityFlexibility(3)Technique
28Actual 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-
30Training 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?!?!
32MONDAYTUESDAYWEDNESDAYBACK SQUATBENCH PRESS 6-5-4POWER CLEANBOX JUMP X 5M.B. DROP X 8M.B. SCOOP X 5POWER SNATCH 4 X 3 +B.N. SPLIT JERKS 4 X 4REVERSE LUNGE 6-5-4TUCK JUMP X 4LATERAL LADDER X 2SPLIT BOX JUMP X 8GOOD MORNINGS 3 X 8M.B. THROW W/ PARTNERGLUTE-HAM RAISE 3 X 8-10M.B. OVR. SHOULDER W/ PTNR4 x 10 (1 leg)PULL-UPS 3 X 54 X 10DB SHOULDER CIRCUITMB PULLOVERS X 54 WAY NECK X 5 +OR4 WAY NECK BULLET 10 SEC.PLATE CIRCUIT 3 SETS
33It 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.
34Alternating Linear : Sample cycles COC 12-week Alternating Linear Cycle (sets x reps)WeeksOly/ExplosiveCompounds1-33-4 x 53-4 x 104-64-3-2 (1)7-93-4 x 43-4 x 810-123-2-1 (1)
35Where are all the isolation / single joint exercises? In the shitty programs…In non-real world programs (internet)…In OLD programs (non-conforming conformists)…