Practical Programming

Things to Consider Choice of exercise Order of exercise Resistance used Number of sets Amount of rest between sets and exercises

Intelligent Program Design Needs analysis Evaluation of athlete Initial testing data

Needs Analysis 1.What are the metabolic demands of the sport? ATP (Anaerobic), Glycolysis (lactic acid system), Krebs Cycle (Aerobic) 2.What are the biomechanical demands of the sport? Open (hand/foot move free while body remains relatively static) or closed (hand/foot static while body moves free) chain? Speed of movement/angular velocity 3.What are the common injuries observed in the sport profile? GOAL: develop a total conditioning program to improve athletic performance and reduce injuries.

Evaluation of Athlete Previous training experience Any past/current injuries Family history of health issues Taking any medications Functional movement screen

Initial Testing Data Testing Sequence: least fatiguing test should be performed first. Also take into account # of athletes, available time, equipment, etc. Ideally, all athletes being tested would perform in the same sequence Common tests: height, weight, body composition, circumference body parts, upper body strength, lower body strength, upper body power, lower body power, agility, quickness, speed and endurance.

Dynamic Warm-up Strength/Power output higher after dynamic stretching as opposed to static. Movements that are similar to the sport you or your athlete(s) play. Great place to work Prehab or corrective exercises in. Well designed warm-up: Increases blood flow to active muscles Raises core body temp Enhances metabolic reactions Improves joint range of motion

Resistance Training Improves performance by: Increasing muscular strength Power & speed Hypertrophy Muscular endurance Motor performance Balance Coordination

Resistance Training Considerations GOALS! (injury rehab, size, strength, power, endurance, speed, balance, flexibility, etc.) Are health concerns or injuries present that may limit the exercise performed of the exercise intensity? What type of equipment (free weights, machines, tubing, medicine and stability balls, etc) is available? What is the targeted frequency? Are there any time constraints that may affect workout duration? What muscle groups need to be trained? What are the targeted energy systems? What types of muscle actions (concentric, eccentric, isometric) are needed? If training for a sport or activity, what are some of the common sites of injury?

Exercise Selection Multi-joint (compound) exercises are commonly performed first. Work many muscles These serve from week to week as your primary lifts Single-joint (isolation) exercises are commonly performed after compound movements. Work one muscle at a time These serve as accessory lifts to ultimately improve your primary lift #’s.

Unilateral and Bilateral Exercises Unilateral = one-limb Usually more stability/balance required. Bilateral = two-limb. They may increase one another.

Three Basic Workout Structures Upper/lower body splits (athletes, powerlifters, bodybuilders) Mon- upper, Tue- lower, Thur- upper, Fri- lower Total body workouts (common in Olympic athletes) Every other day Muscle group splits (body builders) Back/biceps, chest/triceps, push/pull

General Guidelines Large muscle group exercises before smaller muscle groups exercises Compound lifts before isolation. Power training exercises should be performed early (BEFORE strength training exercises) when you are fresh. Teaching muscles to fire fast! If you are fatigued they will not fire as fast. Ideally performed with BW-60% 1RM for low reps focused on explosiveness. Let goals, needs assessment, and evaluation determine frequency, intensity, volume, sets, reps, rest intervals, etc. In-season lifting should be different than off-season lifting. You should ALWAYS lift in-season though at a significantly lower intensity & volume.