PROGRAMME DESIGNING
WHAT ARE THE ESSENTIAL MOVEMENT
PATTERNS
• What is Important?
• What is Functional?
• What is Effective?
• What is Efficient?
SOUNDS SIMPLE ??????
• Explosive / Triple-Quadruple Extension
• Push
• Pull
• Knee Dominant – Squat / Step / Lunge
• Hip Dominant – Hinge / Combo Extension-Flexion
• Core / Anti-Extension, Rotation, Anti-Rotation
THINK IN TERMS OF ALL PLANES OF
MOVEMENT
• When at all possible, move out of the sagittal plane!
• Combo-plane work is a great addition for MANY reasons
• Frontal plane is most neglected plane during
resistance training (movement in general)
• Let’s build COMPLETE machinery...
PERIODIZATION ???
• How should we cycle our volumes/loads?
• Should I use a linear or undulating system?
• What about circuits?
• What about times of year? Seasons?
• You HAVE to a plan!
LINEAR SCHEMES
UNDULATED/NON- LINEAR SCHEMES
CLASSIC LINEAR PERIODIZATION ( OFF-
SEASON)
Weeks Phase Sets x Reps
1-6 Hypertrophy 3-4 x 8-10
7-10 Strength 3-4 x 4-6
11-12 Peak Power 3-4 x 1-4
LINEAR CYCLE IN-SEASON
Weeks Phase Sets x Reps
1-12 Strength & Peak Power 3-4 x 1-6
THE ALTERNATING LINEAR SCHEMES
PERFORMANCE GOALS
• Improve performance
• Decrease Injury
• Recover quickly (conditioning)
• Increase BOTH Strength/Power and Lean Body Mass
EMPHASIS ON DIFFERENT TIMES OF THE YEAR
• Off-Season
• Pre-Season
• In-Season
• Post-Season
OFF SEASON
• Increase lean body mass (Functional Hypertrophy)
• Increase Strength/Power
• Improve Speed, Power, Reactive Abilities
• Less emphasis on conditioning
• More focus on team-building activity/competition
PRE-SEASON
• Increase lean body mass (Functional Hypertrophy)
• Increase Strength / Power
• Improve Speed, Power, Reactive Abilities
• GREATER Emphasis on Energy System Conditioning
• More Focus on Sport Practice
IN-SEASON
• Maintain (possibly increase) Lean Body mass (Functional Hypertrophy)
• Maintain (possibly increase) Strength / Power
• Less time in Weight-room
• Maintain Speed, Power, Reactive Abilities
• Continued Emphasis on Energy System Improvement
• MUCH more focus and time spent on practice, meetings etc.
ALTERNATING LINEAR PERIODIZATION
• It makes MOST sense to use this system during in season phases since we know that
BOTH Functional Hypertrophy and Strength/Power
• To Simply try to Maintain Strength & Power downplays the importance of Functional
Hypertrophy for ALL sports
POST SEASON
• Much less Structure
• Active Rest
• More Teaching
• More Metabolic Circuits, Complexes, etc.
• Other Activities (outside of the actual sport)
WHY????
• Hypertrophy, strength, power are ALL equally important for EVERYONE
• Frequent change is GOOD... unless it’s TOO frequent
• Not enough change leads to neglecting a targeted phase for long periods of time
• Stick to the PLAN
WORK OUTS, VOLUME AND DURATION
• How many sets is TOO many?
• Do I want to use a rep scheme or a TIMED scheme?
• Do you want to count / track warm-up sets?
• How long should a workout session take from start to finish?
ALTERNATING LINEAR CYCLING
Sets x Reps
Weeks Phase Sets x Reps
(Explosive)
1-3 Hypertrophy 3-4 x 10 3-4 x 5
4-6 Strength/Power 3-4 x 5 5-4-3-2
7-9 Hypertrophy 3-4 x 8 3-4 x 5
10-12 Strength/Power 5-4-3-2 4-3-2-1
GOAL
• Hypertrophy
• Strength/Power
• Work Capacity
• Fat Loss
• Fitness
• Performance
• TOTAL Fitness
OPTIONS
• Upper/Lower Body Splits
• Straight Sets
• Paired or Tri-sets
• Density Style Circuit
• Timed Circuit / Timed Sets*
PAIRED OR TRI-SETS
• TIME factor
• More productivity throughout the training session
• Recovery with bonus activity
• Ability to incorporate mobility work INTO workout session
• Little easier to set up equipment etc. than a circuit that you need to set up 5,6,7 moves
(think gym setting, larger groups etc.)
FULL BODY STYLE WORK OUT
ovement Exercise Strength Reps Hypertrophy Reps
Explosive Hang Clean 1-6 5
Core Ab Wheel 5-10 8-10
Prehab TRX W-T's NA NA
Knee Dom BB Front Squat 1-6 8-10
Pull Pull-ips 1-6 8-10
Mobility ASLR NA NA
Hip Dom GHR 1-6 8-10
Push Push Jerk 1-6 8-10
Mobility Squat 2 Stand NA NA
DENSITY SESSIONS
• More work in less time....
• Morph of Strength and Metabolic Training
• Think MRT – Metabolic Resistance Training
• Also HIIRT – High Intensity Interval Resistance Training
• Strength, Hypertrophy, WORK CAPACITY
• HIGHLY Quantifiable
DENSITY CIRCUIT
Hypertrophy
Moveme nt Exercise Rounds Duration Strength Reps
Reps
Hang Muscle
Explosive 4 30 min 5 5*
Snatch
USB Bearhug
Knee Dom 4 30 min 5 8
Squat
Hip Dom 1-leg DB RDL 4 30 min 5 8
Push BB Push Press 4 30 min 5 8
TRX Low
Pull 4 30 min 5 8
Row
Band Pallof
Core 4 30 min 5 8
Press
TIMED MRT (METABOLIC RESISTANCE
TRAINING)
• This is latest direction focus for most populations
• How can we dial up the loads and make sets more accountable and verifiable??
• People RESPOND to TIME PRESCRIPTIONS!
• Mandating Work and Rest Times helps focus on
• maximizing work during work intervals and REST
• during rest intervals
• Ability to coach, cue, correct during rest intervals
• These should VERY CLOSELY mimic Density
• Sessions as far as loading and rep-range
• 15:45 or 20:40 timed Sequences seem to be optimal to reinforce proper loading and
intensity
• • Rep range rules: If you’re completing less than 5 reps or more than approx. 10 reps
you are most likely going to heavy or light
• • Rep Rule EXCEPTION – High Intensity explosive movements like Plyometric
pushups, Loaded Jumps etc. – These may go over the rep range at times
• • HIGHLY quantifiable
15:45 OR 20:40 STYLE WORK OUT
Moveme nt Exercise Work Rest Rounds Rep range
Explosive USB Clean 15 sec. 45 sec. 4 5-8
Knee Dom 2 KB Squat 15 sec. 45 sec. 4 5-8
KB Band
Hip Dom 15 sec. 45 sec. 4 8-10*
Swing
Push DB Bench 15 sec. 45 sec. 4 5-8
Pull Chins 15 sec. 45 sec. 4 5-8
Standing Ab
Core 15 sec. 45 sec. 4 5-8
Wheel
METABOLIC CIRCUITS
• These are circuits focused on more mechanical work, less loading but intensity will still
be relatively difficult.
• • 30:30 is my Choice if WORK is the goal – All essential movements with high volume
sets
• Examples: TRX Row/Pushup @ 15-20 reps per 30 sec., KB swings at 15-20 reps per 30
sec. , Battle ropes, jump rope, MB slams etc. @ good velocity
• Once again TIME setup gives us chance to coach, cue during rest periods
• 60:60 is my choice for recovery days – much more aerobic
• Rhythmic, continuous, lower intensity
• Jump Rope, Battle ropes, Slams etc. but at lower
• velocities
• Mobility Drills, Carries, Crawling / Rolling / Flow patterns
COMPLEXES
• Complexes are what I call ‘The KING of all Cardio Strength Training’ – nothing can
elicit the sheer anguish and workload as a well-planned, appropriately loaded Complex
• I love to use Complexes as a Warm-up Tool (see my KB Warm- up Complex...) , as a
stand alone workout (perform 3-4 sets of several different complexes), or as a Finisher
• Can be more Strength or more Endurance-based depending on your total volume and
intensity
FINISHERS
• Elite athletes LOVE to finish training sessions with a “FINISHER” – it’s a great way to
drop a little more sweat equity into your ‘Work capacity Bucket’
• 2-5 min MAXIMUM
• HIGH Intensity, MAX effort
• THIS is where a Tabata might be appropriate
• Examples: 1 Big Complex, 4-8 Tabata bouts (or variations like 15:15, 10:20....even 5:25!)