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 www.coachdos.com

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!

My Background…. Former D1 Football athlete @ 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

My girls….

My Boy Frankie Addelia!

Championships Start HERE!

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-

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

Create a competitive training environment…..

Create a competitive training environment…..

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

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??

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

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!

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

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!

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!

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

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

Let’s look at a few Training programs…

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

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

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

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

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.

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

Training in 2011: How I got here… Linear vs. Undulating Periodization…. My evolution… Linear 1989-2004* 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?!?!

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

MONDAY TUESDAY WEDNESDAY BACK SQUAT 6-5-4 + BENCH PRESS 6-5-4 POWER CLEAN 3-2-2-2 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

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.

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)

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

“No personal confrontation = no toughening”

Lifting sessions at a glance… Average 15-20 sets per session Typical sessions run 35-50 min depending on size of group Intensity is HIGH NO SLOW CONCENTRICS! Tempo is FAST Focus is MANDATORY

GO HARD OR GO HOME!

THE MEAT BEANS AND POTATOES LEGUMES OF IT…..

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

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

MHPT Pull-down menu Program

MHPT Pull-down menu Program

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

You Just Got Better!

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!

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)

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