3 Why We Do It This Way!Controversy comes from poor research or old writing.Emphasize practical time-conscious ideas.Ignore theory if it is impractical.Remember, any idiot can and will write books.Based on personal experience books are often out of date the moment you get them.
4 If You Listen to Someone’s Philosophy, Ask 1 Question. Do these writers actually work with real people?An idea is just that.I want to learn from people who do the work as well as write about.
5 Nuts and Bolts Program Design Who? Who are you working with?What? What do they want to do?
6 When? How much time do they/ you have? Where? What are the facility constraints?Why? Why are they training?
7 Why? Make sure that the why and the training match up? Don’t train to your bias.Train to their needs.
8 “Don’t look at training as a workout, look at it as a lesson” Josh Henkin
9 Running TimeJust remember, we are describing running time, not actual time
10 Step 1 Roll- 0-5 minutes Restore tissue quality Use the roller. Don’t skip this step.Hip rotators, glutes, adductors,lats, posterior cuff, T-spine
11 Step 2 Stretch - :05 min-:10 min Stretch. Restore tissue length.Gray Cook “mobility is lost, look at babies”John Davies- “Most athletes could use a good dose of static stretching”Develop good self-stretches so you don’t have to stretch everyone
12 Step 3- Core and Activation :10-:20 Min. for Personal Training or In-season training:10-:25 minute for team sport off-season
13 Step 4- Active Warm-up :25-:30 minutes Call it what you want, dynamic flexibility, movement prep etc. etc.Don’t worry about names, just do it.Activate one side, elongate the other
14 In-Place Warm-upProper progressionIn-place to moving
29 Prehab Does it have to be pre? Prehab does not mean pre-workout, it means prehabilitative.Really a made up word popularized by Mark Verstegen
30 Placement of PrehabEnd of workoutsBeginning of workouts
31 Technical Failure The key to properly performed training The point at which no more technically correct reps can be performed.The correct point at which to terminate a set.
32 Multi-planar Training Reality- Someone who has not mastered sagittal plane training should probably master sagittal plane techniqueMovement in multiple planes is difficult to view from a technical perspective for errors and compensations.Most coaches don’t get uni-planar yet.Matrix Video
33 New Thought Is all unilateral training multi-planar? I believe a great deal of multi-planar training goes back to our core idea of resisting or preventing rotation.Sport is clearly unilateral.
34 A Bad Case of Weakness?In my rehab work this is most often my diagnosis.Many of us spend way too much time being cute without getting strong!Can they 1 leg squat?Can they do pull-ups?If they can’t, save the cute stuff.
35 Basic Rules in Program Design Sorry if I insult your intelligence earlyPet peevesPower First/ never laterMulti-joint Exercises nextNever more than 10 reps for strength, 6 for power.
36 Design a workout that can be done. Be time conscious! # sets ( including warm-ups)# repsRest time
37 Technique- The Overlooked Key Don’t make excuses for your athletesThe ability to squat to parallel is normalThe mirror and the window
38 “What people say, what people do, and what they say they do are entirely different things.” Margaret Mead
39 The Psychology of Program Design Record boards reward genetics.Testing is for parentsTo succeed, raise self esteem
40 Poliquin KeysPair exercises, except Olympic movements maximize work done, minimize time spentVariation- vary without changing?Tempo- the missing link? Tempo CD
42 Linear Periodization- Stone Model HypertrophyStrengthPower1-3 sets3-5 sets3-6 sets8-12 reps4-6 reps1-3 reps
43 Problems Oversimplification Plateaus- no adjustments in a linear model 4 week phases with unload weeks, difficult to regroupTheoretical issues i.e. strength to powerA huge step forward in it’s time but, not as theoretically sound as undulating periodization
45 Advantages Less rigid- more options when moving from phase to phase 3 week phasesAbility to regroup
46 Accumulation Phases (Accumulate Volume, similar to linear hypertrophy phases) Use time under tension? 3/0/1Develop flexibility and ROM ( Split Squat, Lateral Squat, Box Squat)Develop Stabilizers ( PushUp, Stability Ball Complex, Balance Board Squats, Airex Pads)Condition Small Muscles ( Hip Circuit, Shoulder Circuit)
49 Intensification Phases ( 1-6 reps) More sets of the basicsOlympic lift plus one major lift paired with two othersEx. Snatch 5x3- 3 min restFront Squat 6x3 – 1 min move to PullupPullup 2x3, 1x min back to FSRow 3x5
61 Hang versus FloorBe as aggressive as possible while being as safe as possibleLifting from the hang allows much safer inclusion of Olympic lifts.It is much easier to be a good technician from the hang position.
62 Snatch vs. CleanSnatches are much easier to learn and perform than cleans.Snatches look dangerous and make people nervous but, in reality they are very simple to learn and are less “flexibility limited”.
63 Flexibility Limited?Tight athletes will have great difficulty mastering the clean.Snatches don’t have this problem.
64 Close Grip Snatch Close Grip Snatches eliminate shoulder issues. Wide Grip Snatches are done only to allow more weight to be lifted.
66 Calculating Jump Squat Loads Squat Max+Bodyweight=Total System Wt.400 +200600x.4=240300700x.4=280Load for 200 lb =40 lbUsing conv.formulas we would be accurate for the 200 lb athlete and overload the 300 lb athlete by 60 lbs.Load for 300 lb =0 lb ( actually –20)
90 Component 6- Hip Ext/ Bent Leg Hamstring is a two joint, and three function muscle. Some of this now falls under core.1) Hip extensor2) Knee flexor3) Eccentric resistor of knee extension in sprintingAnother major key to injury prevention
96 Component 7 – Vertical Pull (Pullup/ Pulldown) Paid lip service by the professionWe’ve all read about the value of pullups but, few emphasize themEvery NFL lineman I have ever worked with could do at least one to startMax Lane 320 lbs. BW Chin x8, 3’s with lbs.
97 Pullup/ Pulldown Cont.Lack of strength here is the other cause of shoulder problems in combination with overemphasis on supine pressingPulldowns should be used only in rehab situationsSkill 20+, LB’s,TE’s, DE’s 10-15, Line 5-10Test pullups!! Be Strict!!
104 Component 9- Horizontal Presses ( Supine/ Incline) Bench Press and variationsThink about this “if you are lying down and pushing you s_ck at football”Overused and overemphasizedFrequent cause of shoulder problemsUnstable ideasDB’s
105 Selecting DB Wts. DB Bench= Bench Max x .8 /2 X’s Percentage Ex 4x5 @ 80% for 300 bench300 x.8 /2 = 120120 x .8 = 95Use 95 x5DB Incline=Bench Max x .6 /2Ex 80300 x.6 /2 = 9090 x.8 =72.5Use 72.5 x5
106 Component 10- Vertical Press (Overhead) Overhead Presses, Barbell and DBUnderused and underemphasizedBest done standingBar, DB or Alt DBGenerally missing from many programs
123 The Key to Conditioning Understanding and controlling work to rest ratios.Know what you are conditioning, the mind or the body.Progress and make it hard.
124 General GuidelinesConditioning should be for the appropriate energy system and emphasize the proper motor pattern.This means no distance running or, any distance that causes the athlete to move out of a sprint motor pattern. ( Generally for linemen this means nothing over 110 yds.)
125 “Sending speed and power athletes on a minute run is a death march…. If you’re a sprinter using a 10K runners stride you’re not doing much for your technique.” Gary Winckler U of ILL Women’s Track Coach
126 General Guidelines ( cont) A football play lasts approx. 5 sec. , how long should the longest conditioning drill last? A hockey shift lasts 45 sec.A 300 shuttle is 12 x’s the length of the average play in football but, just slightly les than the length of a shift in hockey.
127 Invert the Pyramid to Build Work Capacity Week 41x30Week 3Week 2Week 1
128 “Short distances preserve running mechanics while brief recovery times produce the same aerobic benefits as distance runs” Gary Winckler
129 The Fat Burning Zone?True, you burn a higher percentage of fat at lower intensity. However, this a greater percentage of a smaller number. Higher intensity exercise burns more calories and more total fat calories.
130 Example 30% of 100 calories is 30 calories It’s not as much the percentage of calories burned as total calories.
131 It Doesn’t Matter if You Run or Walk? Another half truthBoth walking a mile and running a mile will result in the same number of calories expended but,mph ( 8 min mi.) = 2.5 mi=250 cal20 3 mph = 1 mi = 100 calIt’s more about calories per minute of exercise than distance covered. Greater intensity will burn more calories.
132 What About 20 Minutes of Intervals? 5 min 7.5 = .6 mi= 60 cal5x 1 min w/ 2 min rest = approx 1 mile= 100 cal5 min of work to burn 100 calories?Total calories burned? 160? Or more? Are you burning without moving during the rest?
133 EPOC What’s EPOC? Excess Post Exercise Oxygen Consumption Alwyn Cosgrove calls this the “Afterburn”“recovery of metabolic rate back to pre-exercise levels can require several minutes for light exercise and several hours for hard intervals.”
134 Conditioning that Makes Sense Tempo to build a baseChange of direction to prepare for sportIntense ( muscular) 60 ShuttleIntense ( circulatory) yds.Recovery –tempo or 50
135 Intervals Stage 1: Stabilization Level Day 1 30 minutes Stage 2: Strength LevelDay 130 minutesDay2Warm up 5 minutes½ minute4 ½ minutesDay 3Day 41 minute4 minutesStage 3: Power LevelDay 130 minutesDay2Warm up 5 minutes½ minute4 ½ minutesDay 31 minute30 seconds3 ½ minutes
136 Designing Interval Programs Increase 10-20% per weekKeep track of yardageReduce or maintain total yardage when changing distances
138 Slideboard Intervals Position specific Frontal plane :30-1:30 :30-1:00 :30-1:00 w/ vest
139 Off Season Conditioning Gambetta- “Work Speed Every Day”Conditioning should be appropriate for the movement emphasis of the day.Linear with linear, lateral w/ lateralGiraffe analogyD-1 coaches, resign yourself to football coaches screwing up your workouts for 5 weeks every spring.
140 Basketball Conditioning Should basketball players run?Aren’t there problems primarily overuse?Food for thought.
141 Football Conditioning Add vest to simulate equipment weight
142 Hockey Conditioning Summer- run,sled, slideboard Pre-season - On-ice intervals, Off-ice bikeSummer stress the groin, pre-season, save the groin.
143 Tabata Protocol HIIT- High Intensity Interval Training 20/10 - twice as much work as rest8 reps = 4 min =1.3 mi. AirDyne6 reps = 3 min = 1.0 mi
144 Sled Training Is sled training just specific strength training? Does the 10% rule make sense?What about surface and strength level?Old guidelines are very similar to the jump squat idea. Well intentioned but incomplete and poorly thought out.What about negative transfer to speed? Read the research. We don’t deal in speed, we deal in acceleration.
145 Sleds for Intervals? 25 yds takes 12-15 sec 25 yd push takes 12 sec. Work in groups of three
150 21 Indispensable Qualities of a Leader- John C. Maxwell “ Learn in your area of strength. Read 6-12 books a year on leadership or your field of specialization. Continuing to learn in an area where you are already an expert prevents you from becoming jaded and unteachable.”