Functional Strength Coach Part 2 Designing Strength Training Programs Michael Boyle

“Don’t write workouts, write programs” Alwyn Cosgrove

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 Based on personal experience books are often out of date the moment you get them.

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.

Nuts and Bolts Program Design Who? Who are you working with? What? What do they want to do?

When? How much time do they/ you have? Where? What are the facility constraints? Why? Why are they training?

Why? Make sure that the why and the training match up? Don’t train to your bias. Train to their needs.

“Don’t look at training as a workout, look at it as a lesson” Josh Henkin

Running Time Just remember, we are describing running time, not actual time

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

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

Step 3- Core and Activation :10-:20 Min. for Personal Training or In-season training :10-:25 minute for team sport off-season

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

In-Place Warm-up Proper progression In-place to moving

In Place Warm-up

The Basics High Knee Walk

Heel to Butt- Activate Hams/ Stretch Quads

Back Lunge w/ Adduction

Cross Behind- Hip Rotators

Back SLDL

Spiderman/ Lunge to Hamstring

Inchworm

Practical 1 Foam Roll 3D Flexibility Active Warm-up

Step 5- Plyometrics :30-:35 min Switch presentations

Step 6- Speed :35-40 Speed or acceleration? First step or first push? Resisted Assisted

Strength Program Design Ideal vs. Real 4 day model versus three day model, versus 2 day model

Considerations Time of year Business model Off-season- school year or summer In-season Personal Training

Concepts Choosing what to do and why.

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

Placement of Prehab End of workouts Beginning of workouts

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.

Multi-planar Training Reality- Someone who has not mastered sagittal plane training should probably master sagittal plane technique Movement 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

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.

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.

Basic Rules in Program Design Sorry if I insult your intelligence early Pet peeves Power First/ never later Multi-joint Exercises next Never more than 10 reps for strength, 6 for power.

Design a workout that can be done. Be time conscious! # sets ( including warm-ups) # reps Rest time

Technique- The Overlooked Key Don’t make excuses for your athletes The ability to squat to parallel is normal The mirror and the window

“What people say, what people do, and what they say they do are entirely different things.” Margaret Mead

The Psychology of Program Design Record boards reward genetics. Testing is for parents To succeed, raise self esteem

Poliquin Keys Pair exercises, except Olympic movements maximize work done, minimize time spent Variation- vary without changing? Tempo- the missing link? Tempo CD

Tempo Example 265 @5/0Exp

Linear Periodization- Stone Model Hypertrophy Strength Power 1-3 sets 3-5 sets 3-6 sets 8-12 reps 4-6 reps 1-3 reps

Problems Oversimplification Plateaus- no adjustments in a linear model 4 week phases with unload weeks, difficult to regroup Theoretical issues i.e. strength to power A huge step forward in it’s time but, not as theoretically sound as undulating periodization

Modified Poliquin Method- Undulating Progression Int Vol. P 2 P 3 Accumulation Intensification Mixed/ Acc Reps 3 x8 60-77% 24 reps 4-6 x3 90-97% 12-18 reps 3-5 x5 80-87% 15-25 reps Tempo Varied, Eccentric/ Pause/ Concentric Ex 3/1/1 P 4

Advantages Less rigid- more options when moving from phase to phase 3 week phases Ability to regroup

Accumulation Phases (Accumulate Volume, similar to linear hypertrophy phases) Use time under tension? 3/0/1 Develop 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)

Accumulation Example

Mixed Accumulation

Intensification Phases ( 1-6 reps) More sets of the basics Olympic lift plus one major lift paired with two others Ex. Snatch 5x3- 3 min rest Front Squat 6x3 – 1 min move to Pullup Pullup 2x3, 1x10 - 1 min back to FS Row 3x5

Intensification Example

Intensification Cluster

Intensification Complex

In Season Programming

Percentages of What? Without extremely accurate RM’s percentages are a waste

Eccentric Facts? More misinformation Lower 100 plus %? Eccentric Contraction versus concentric reps 5 RM = 87.5 x 1 for 5/0/1 85x2 82x3

Essential Components of a Sound Strength Program The key to program design is balance Don’t train for a sport, train an athlete

Component 1-Torso / Abdominal- Core Actually accomplished before the lifting begins

Component 2-Explosive Movements Hang Clean Hang Snatch DB Snatch Push Jerk Jump Squat Med Ball

Hang versus Floor Be as aggressive as possible while being as safe as possible Lifting from the hang allows much safer inclusion of Olympic lifts. It is much easier to be a good technician from the hang position.

Snatch vs. Clean Snatches 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”.

Flexibility Limited? Tight athletes will have great difficulty mastering the clean. Snatches don’t have this problem.

Close Grip Snatch Close Grip Snatches eliminate shoulder issues. Wide Grip Snatches are done only to allow more weight to be lifted.

Olympic Alternatives Jump Squats MVP Shuttle

Calculating Jump Squat Loads Squat Max+ Bodyweight = Total System Wt. 400 + 200 600 x.4=240 300 700 x.4=280 Load for 200 lb = 40 lb Using 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)

MVP Shuttle

Component 3- Knee Dominant Double Leg Combination movements dominated by knee and hip extension How necessary is this component? Front Squat versus Back Squat Box squat for depth, touch, don’t sit.

Front Box Squats

Component 4 - Single Leg Hip and Leg Push Single leg movements , knee dominant How many legs do you run on at a time? Absolutely essential to injury prevention and performance enhancement

New Single Leg Thoughts Static/Stable- Split Squat, RFE Split Squat Static- Step Downs, 1 Leg Squats Dynamic Decelerative- Lunges, Lateral Lunges Dynamic Accelerative- Walking Lunges, Slideboard Lunges

Progressive ROM vs. PRE?

Another Way? Multi-plane assist?

Third Try. Progressive ROM?

1 Leg Back Squats?

Load Opposite? RNT?

The Gold Standard? Too Easy?

Static and Dynamic? 1 Each per Week?

Multi-Planar and Dynamic

World’s Greatest Exercise?

Calculating Single Leg Loads ((Squat + BW) x.4 - BW) /2 = 1 Leg WT. ( DB) x.5 = 1 Leg WT. Bar

Component 5- Hip Extension/ Straight Leg Movements dominated by hip extension The key is more knee bend than we originally thought. Straight leg shuts off the glute

New Progressions- 1 Leg Good Morning Level 1

Anterior Reach? Misunderstood?

Opposite DB- Level 2

Loading?

2 Arm / 1 Leg SLDL

DB 2 Arm 1 Leg SLDL

Band 1 Leg SLDL

Component 6- Hip Ext/ Bent Leg Hamstring is a two joint, and three function muscle. Some of this now falls under core. 1) Hip extensor 2) Knee flexor 3) Eccentric resistor of knee extension in sprinting Another major key to injury prevention

Examples-Level 1

Level 2- Increase Friction

Level 3- Add Resistance- Chris Doyle U of Iowa

Level 4- Eccentric Emphasis

Beginners- Eccentric only

Component 7 – Vertical Pull (Pullup/ Pulldown) Paid lip service by the profession We’ve all read about the value of pullups but, few emphasize them Every NFL lineman I have ever worked with could do at least one to start Max Lane 320 lbs. BW Chin x8, 3’s with 15-20 lbs.

Pullup/ Pulldown Cont. Lack of strength here is the other cause of shoulder problems in combination with overemphasis on supine pressing Pulldowns should be used only in rehab situations Skill 20+, LB’s,TE’s, DE’s 10-15, Line 5-10 Test pullups!! Be Strict!!

150 lb Female 45x3

308lb Male

Component 8 – Horizontal Pull (Rows) Nonexistent in most strength programs Another injury prevention key True antagonistic movement to the bench press DB, Inv Row, Cable Column variations Rotary forces

Component 9- Horizontal Presses ( Supine/ Incline) Bench Press and variations Think about this “if you are lying down and pushing you s_ck at football” Overused and overemphasized Frequent cause of shoulder problems Unstable ideas DB’s

Selecting DB Wts. DB Bench= Bench Max x .8 /2 X’s Percentage Ex 4x5 @ 80% for 300 bench 300 x.8 /2 = 120 120 x .8 = 95 Use 95 x5 DB Incline= Bench Max x .6 /2 Ex 4x5 @ 80 300 x.6 /2 = 90 90 x.8 = 72.5 Use 72.5 x5

Component 10- Vertical Press (Overhead) Overhead Presses, Barbell and DB Underused and underemphasized Best done standing Bar, DB or Alt DB Generally missing from many programs

Component 11- Rotary Exercise?

4 Day Example Day 1 Day 2 Day 3 Day4 Explosive Pair 1 Knee Dominant (2) Horizontal Press Knee Dominant (1) Incline Press Vertical Pull Hip Ext SL Tri set 2 Misc. Press Horizontal Pull Hip Ext BL Rotary

Accumulation Example - 4 Day

Mixed Accumulation Example - 4 Day

Intensification Example - 4 Day

Intensification Cluster Example - 4 Day

Intensification Complex Example - 4 Day

3 Day Example- 25% less, Sports Performance- School Year Explosive Pair 1 Knee Dominant (2) Vertical Press Knee Dominant ( 1) Vertical Pull Hip Ext SL Incline Press Pair 2 Horizontal Press Horizontal Pull Hip Ext Hip Ext BL Horizontal / Vertical Pull

Accumulation Example- 3 Day

Intensification Example - 3 Day

2 Day Example- Personal Training or In Season Explosive Pair 1 Knee Dominant (2) Horizontal Press ( Bar) Horizontal Press ( DB) Knee Dominant ( 1) Pair 2 Hip Ext BL Vertical Pull Horizontal Pull Hip Ext SL

Accumulation Example - 2 Day

Intensification Example - 2 Day

The Little Things 1 1/4 Plates 15 lb. Olympic bars 5 and 10 lb Bumper plates

Conditioning :40-:55 Number one goal is injury reduction. Ask yourself a simple question, “When do injuries occur?”. Answer. In deceleration or change of direction.

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.

General Guidelines Conditioning 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.)

“Sending speed and power athletes on a 10-15 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

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.

Invert the Pyramid to Build Work Capacity Week 4 1x30 Week 3 Week 2 Week 1

“Short distances preserve running mechanics while brief recovery times produce the same aerobic benefits as distance runs” Gary Winckler

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.

Example 30% of 100 calories is 30 calories It’s not as much the percentage of calories burned as total calories.

It Doesn’t Matter if You Run or Walk? Another half truth Both walking a mile and running a mile will result in the same number of calories expended but, 20 min @ 7.5 mph ( 8 min mi.) = 2.5 mi=250 cal 20 min @ 3 mph = 1 mi = 100 cal It’s more about calories per minute of exercise than distance covered. Greater intensity will burn more calories.

What About 20 Minutes of Intervals? 5 min warm-up @ 7.5 = .6 mi= 60 cal 5x 1 min w/ 2 min rest = approx 1 mile= 100 cal 5 min of work to burn 100 calories? Total calories burned? 160? Or more? Are you burning without moving during the rest?

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.”

Conditioning that Makes Sense Tempo to build a base Change of direction to prepare for sport Intense ( muscular) 60 Shuttle Intense ( circulatory) 300 Shuttle @ 25 yds. Recovery –tempo or 150’s @ 50

Intervals Stage 1: Stabilization Level Day 1 30 minutes Stage 2: Strength Level Day 1 30 minutes Day2 Warm up 5 minutes ½ minute 4 ½ minutes Day 3 Day 4 1 minute 4 minutes Stage 3: Power Level Day 1 30 minutes Day2 Warm up 5 minutes ½ minute 4 ½ minutes Day 3 1 minute 30 seconds 3 ½ minutes

Designing Interval Programs Increase 10-20% per week Keep track of yardage Reduce or maintain total yardage when changing distances

Interval Example

Slideboard Intervals Position specific Frontal plane :30-1:30 :30-1:00 :30-1:00 w/ vest

Off Season Conditioning Gambetta- “Work Speed Every Day” Conditioning should be appropriate for the movement emphasis of the day. Linear with linear, lateral w/ lateral Giraffe analogy D-1 coaches, resign yourself to football coaches screwing up your workouts for 5 weeks every spring.

Basketball Conditioning Should basketball players run? Aren’t there problems primarily overuse? Food for thought.

Football Conditioning Add vest to simulate equipment weight

Hockey Conditioning Summer- run,sled, slideboard Pre-season - On-ice intervals, Off-ice bike Summer stress the groin, pre-season, save the groin.

Tabata Protocol HIIT- High Intensity Interval Training 20/10 - twice as much work as rest 8 reps = 4 min =1.3 mi. AirDyne 6 reps = 3 min = 1.0 mi

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.

Sleds for Intervals? 25 yds takes 12-15 sec 25 yd push takes 12 sec. Work in groups of three

Linear Sled

Push or Pull?

Linear or Lateral?

Speed vs. Specific Strength

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.”