Program design – how to put everything together

PROGRAM DESIGN – HOW TO PUT

EVERYTHING TOGETHER

John Cissik

Human Performance Services, LLC

Overview

Examine how to train for:PowerSpeedAgility

Examine how to integrate everything for program design

Power Training

What works “best?”Traditional resistance trainingOlympic-style weightliftingPlyometricsComplex trainingCombining tools

Resistance Training

Strengthening the muscles could lead to an increase in power production

Kotzamanidis, C., et al. (2005) looked at 35 teenage soccer players3 groups: control, strength training only,

combined program (strength + sprints)9 week, periodized program

Kotzamanidis, et al. (2005)

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Conclusions

Resistance training alone does work, but may not be as effective as when combined with other modes of training.

Beginners?

Olympic-Style Weightlifting Rationale Tricoli, et al. (2005):

Compared OWL and “vertical jump” training32 physical education students, 8 weeks of

training, 3x/week

Tricoli, et al. (2005).

Tricoli, et al. (2005). Results

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O W L

V J

Does OWL Work?

10% improvement in SJ over 8 weeks versus 3%

7% improvement in CMJ over 8 weeks versus 6%

Both groups increased strength in the half squat

Plyometrics to Improve Power Specificity of training Does it work? Previous results seemed

mixed… Adams, et al. (1992)

3 groups: strength, plyo, combined6 weeks, 2x/week

Adams, et al. (1992).

Adams, et al. (1992). Results Plyometrics do work

to improve vertical jump.

Group VJ Improvement (cm)

Squat 3.3

Plyo 3.81

Complex Training What is it?

Performing heavy resistance training prior to explosive training. Think supersets.

Theory: increased motor unit excitability, increased motor unit recruitment, increased activity of synergistic muscles, inhibition of antagonistic muscles, etc.

Used as a training tool and used as a pre-meet tool (track and field)

Example of Complex Training

Monday:Snatch Pull + Power Snatch, 3x4+3x60%Push Jerk + Jump and Tuck, 3x3x60% + 5 jumpsEccentric Back Squat + Standing Long Jump, 3x5x70% + 5 jumpsIncline Press + MB Lying Chest Pass, 3x8-12x70% + 10 throwsDumbbell Military Press, 3x8-12

Wednesday:Split Clean + Split Squat, 3x3+5x40%Clean Pulls + RDL, 3x3-4x87.5% + 6-10One-Legged Back Raises, 3x8-12 each legBent Over Rows + MB Toss, 3x8-12 + 5 throws

Does It Work?

Scott and Docherty (2004):19 subjects performed 4 vertical/horizontal

jumps , then a 5RM back squat, then 4 vertical jumps and 4 horizontal jumps

The back squat had no effect on the pre/post jump heights

Does It Work? Jensen & Ebben (2003)

Investigate:○ Advantages of complex training○ Optimal window between strength and plyometric

exercise

21 Division I athletes5RM back squat then 6 vertical jumps on a force

plateRested 10 sec, 1 min, 2 min, 3 min, or 4 min

between squat and jumpsNo difference in GRF or jump height

Complex Training, Conclusions Complex training does not hurt

performance However, it is not the magic bullet Why use it?

VarietyMore work in shorter time

Combining Tools May be Most Effective Research seems to indicate that

everything is effective to a greater or lesser extent.

However, using multiple tools seems to be the most effective…

Adams, et al. (1992).

This group improved VJ by over 10cm in this study

Kotzamanidis, et al. (2005).

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SPEED TRAINING

Speed Training Tools

Technique Stride length Stride frequency Components of speed:

AccelerationMaximum velocitySpeed endurance

Training Tools by Component

Acceleration Maximum Velocity Speed Endurance

Short distance sprints (<5 yards)

20-80 yard sprints 80-300 yard sprints

Resisted starts Resisted sprinting

Stick drills Assisted sprinting

Quickness drills Varied pace sprinting

Sprints up to 20 yards

Training Guidelines, Cont.

Component Length of Reps % of Best Speed

Rest Intervals Between Reps/Sets

Volume per Session (College)

Acceleration 20-80 yards 90-100% 1-2’/5-7’ 300-500 yards

Maximum Velocity 20-80 yards (*) 90-100% 3-5’/6-8’ 300-800 yards

Anaerobic Capacity (Conditioning)

80+ yards 80-89% 30”-5’/3-10’ 800-1000 yards

Speed Endurance 80-150 yards 90-100% 5-10’ 300-900 yards

Long Speed Endurance 150-300 yards 90-100% 10-15’ 600-900 yards

* 20-80 yards at maximum speed

Speed Training Example

From Cissik, J.M. (2005).

Sample Workouts, Collegiate 100m/200m/HurdlersDay Workout

Monday Max Velocity: 6x fly 10m w/40m acceleration

Tuesday General Strength:Ab circuit

Wednesday Extensive Tempo:5x300m with 1:15 recovery

Thursday Max Velocity:4xs80m ins/outs5x5 vertical hurdle hops

Friday General Strength:Body weight circuit

PUTTING EVERYTHING

TOGETHER

Program Design Method Step 1: Determine needs based upon athlete’s

level of development/training age/time of year Step 2: Determine predominate movement

patterns Step 3: Determine proper body/movement

mechanics Step 4: Determine predominate metabolic

requirements Step 5: Evaluate Step 6: Determine what mode of exercise is most

important, start there

Training Tools Interact

Organize training around energy systems or around explosive qualities

Avoid training the same energy system/quality on subsequent days

Fatigue accumulates Have a down week, have down days

Prepare Your Athletes for Training Speed training can lead to hamstring

injuries Speed training can lead to shin splints Heavy strength training can lead to joint

injuries Every mode of exercise used requires a

technique base

Step 6: 100 Meter Sprinter

From Cissik, J.M. (2005).

Program Overview, SprinterMonday Tuesday Wednesday Thursday Friday

Speed Maximum Speed

Aerobic Capacity

Acceleration Anaerobic Capacity

Maximum Speed

Plyometrics x x x

Strength Maximum Strength

General Strength

Explosive Strength

Hypertrophy Explosive Strength / Eccentric Strength

Program Specifics, SprinterDay Quality Workout Rest Energy System

Monday Speed 4x60 meter 3 min Phosphagen

Maximum Strength

Front Squat, 3x4-6x85%Deadlift, 3x3-4x85%Bench Press, 3x4-6x85%Military Press, 3x4-6x85%Bent Over Row, 3x4-6x85%

2 min between sets

Plyometrics MB Chest Pass, 3x30 secMB Behind Back Toss, 10xMB Front Toss, 10x

Program Specifics, Cont.Tuesday Aerobic Capacity 10x200 meter 2 min Anaerobic

Glycolysis

General Strength Core CircuitPrehab Circuit

Wednesday Acceleration 3x4x20 meter 3 min / 6 min Phosphagen

Explosive Strength Split Clean, h, AK, 3x3x70%

Push Jerk, 3x3x70%

Clean High Pulls, h, AK, 3x4x75%

3 min rest between sets

Plyometrics Bounds, 3x20 meters

Standing Long Jump, 10x

Split Jump, 3x5 each leg

Program Specifics, Cont.Thursday Anaerobic

Capacity10x40 meter 1 min Phosphagen /

Anaerobic Glycolysis

Hypertrophy Back squats, 3x8-12x70%

Lunges, 3x8-12RDL’s, 3x8-12Calves, 3x12-15

30 seconds

Program Specifics, Cont.Friday Speed 5x40 meter

“flying” sprints

5 min Phosphagen

Explosive Strength / Eccentric Strength

Dumbbell Power Clean + Dumbbell Split Jerk, 3x4+3

Clean High Pulls, h, K, 3x4x75%

Eccentric Back Squat, 3x3x75%

Eccentric Bench Press, 3x3x75%

3 min rest between sets

Plyometrics Squat Jump, 10xMB Partner Drop,

10x

Intensity, Strength Training

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Intensity as % 1-RM