Functional Strength Coach Part 2 Designing Strength Training Programs Michael Boyle

Functional Strength Functional Strength Coach Part 2Coach Part 2

Designing Strength Designing Strength Training ProgramsTraining Programs

Michael BoyleMichael Boyle

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

Alwyn CosgroveAlwyn Cosgrove

Why We Do It This Way!Why We Do It This Way!

Controversy comes from poor research or Controversy comes from poor research or old writing.old writing.

Emphasize practical time-conscious ideas.Emphasize practical time-conscious ideas. Ignore theory if it is impractical.Ignore theory if it is impractical. Remember, any idiot can and will write Remember, any idiot can and will write

books.books. Based on personal experience books are Based on personal experience books are

often out of date the moment you get often out of date the moment you get them.them.

If You Listen to Someone’s If You Listen to Someone’s Philosophy, Ask 1 Question.Philosophy, Ask 1 Question.

Do these writers actually work with Do these writers actually work with real people?real people?

An idea is just that.An idea is just that. I want to learn from people who do I want to learn from people who do

the work as well as write about.the work as well as write about.

Nuts and Bolts Program Nuts and Bolts Program DesignDesign

WhoWho? Who are you working with?? Who are you working with? WhatWhat? What do they want to do?? What do they want to do?

WhenWhen? How much time do ? How much time do they/ you have?they/ you have?

WhereWhere? What are the facility ? What are the facility constraints?constraints?

WhyWhy? Why are they training?? Why are they training?

Why?Why?

Make sure that the why and the Make sure that the why and the training match up?training match up?

Don’t train to your bias.Don’t train to your bias. Train to their needs.Train to their needs.

““Don’t look at training Don’t look at training as a workout, look at it as a workout, look at it

as a lesson”as a lesson”Josh HenkinJosh Henkin

Running TimeRunning Time

Just remember, we are describing Just remember, we are describing running time, not actual timerunning time, not actual time

Step 1 Roll- 0-5 minutesStep 1 Roll- 0-5 minutes

Restore tissue qualityRestore tissue quality Use the roller.Use the roller. Don’t skip this step.Don’t skip this step. Hip rotators, glutes, adductors,lats, Hip rotators, glutes, adductors,lats,

posterior cuff, T-spineposterior cuff, T-spine

Step 2 Stretch - Step 2 Stretch - :05 min-:10 min:05 min-:10 min

Stretch. Restore tissue length.Stretch. Restore tissue length. Gray Cook “mobility is lost, look at babies”Gray Cook “mobility is lost, look at babies” John Davies- “Most athletes could use a John Davies- “Most athletes could use a

good dose of static stretching”good dose of static stretching” Develop good self-stretches so you don’t Develop good self-stretches so you don’t

have to stretch everyonehave to stretch everyone

Step 3- Core and Activation Step 3- Core and Activation

:10-:20 Min. for Personal Training or :10-:20 Min. for Personal Training or In-season trainingIn-season training

:10-:25 minute for team sport off-:10-:25 minute for team sport off-seasonseason

Step 4- Active Warm-upStep 4- Active Warm-up

:25-:30 minutes :25-:30 minutes Call it what you want, dynamic Call it what you want, dynamic

flexibility, movement prep etc. etc.flexibility, movement prep etc. etc. Don’t worry about names, just do it.Don’t worry about names, just do it. Activate one side, elongate the otherActivate one side, elongate the other

In-Place Warm-upIn-Place Warm-up

Proper progressionProper progression In-place to movingIn-place to moving

In Place Warm-upIn Place Warm-up

QuickTime™ and aYUV420 codec decompressor

are needed to see this picture.

The BasicsThe Basics High Knee WalkHigh Knee Walk



Heel to Butt- Activate Hams/ Heel to Butt- Activate Hams/ Stretch QuadsStretch Quads



Back Lunge w/ AdductionBack Lunge w/ Adduction



Cross Behind- Hip RotatorsCross Behind- Hip Rotators



Back SLDLBack SLDL



Spiderman/ Lunge to HamstringSpiderman/ Lunge to Hamstring



InchwormInchworm



Practical 1Practical 1

Foam RollFoam Roll 3D Flexibility3D Flexibility Active Warm-upActive Warm-up

Step 5- Plyometrics :30-:35 minStep 5- Plyometrics :30-:35 min

Switch presentationsSwitch presentations

Step 6- Speed :35-40Step 6- Speed :35-40

Speed or acceleration?Speed or acceleration? First step or first push?First step or first push? ResistedResisted AssistedAssisted

Strength Program DesignStrength Program Design

Ideal vs. RealIdeal vs. Real 4 day model versus three day model, 4 day model versus three day model,

versus 2 day modelversus 2 day model

ConsiderationsConsiderations

Time of yearTime of year Business modelBusiness model Off-season- school year or summerOff-season- school year or summer In-season In-season Personal TrainingPersonal Training

ConceptsConcepts

Choosing what to do and why.Choosing what to do and why.

PrehabPrehab

Does it have to be pre?Does it have to be pre? Prehab does not mean pre-workout, Prehab does not mean pre-workout,

it means prehabilitative.it means prehabilitative. Really a made up word popularized Really a made up word popularized

by Mark Verstegenby Mark Verstegen

Placement of PrehabPlacement of Prehab

End of workoutsEnd of workouts Beginning of workoutsBeginning of workouts

Technical FailureTechnical Failure

The key to properly performed trainingThe key to properly performed training The point at which no more technically The point at which no more technically

correct reps can be performed.correct reps can be performed. The correct point at which to terminate a The correct point at which to terminate a

set.set.

Multi-planar TrainingMulti-planar Training

Reality- Someone who has not mastered Reality- Someone who has not mastered sagittal plane training should probably sagittal plane training should probably master sagittal plane techniquemaster sagittal plane technique

Movement in multiple planes is difficult to Movement in multiple planes is difficult to view from a technical perspective for view from a technical perspective for errors and compensations.errors and compensations.

Most coaches don’t get uni-planar yet.Most coaches don’t get uni-planar yet. Matrix VideoMatrix Video

New ThoughtNew Thought

Is all unilateral training multi-planar?Is all unilateral training multi-planar? I believe a great deal of multi-planar I believe a great deal of multi-planar

training goes back to our core idea of training goes back to our core idea of resisting or preventing rotation.resisting or preventing rotation.

Sport is clearly unilateral.Sport is clearly unilateral.

A Bad Case of Weakness?A Bad Case of Weakness?

In my rehab work this is most often my In my rehab work this is most often my diagnosis. diagnosis.

Many of us spend way too much time Many of us spend way too much time being cute without getting strong!being cute without getting strong!

Can they 1 leg squat?Can they 1 leg squat? Can they do pull-ups?Can they do pull-ups? If they can’t, save the cute stuff.If they can’t, save the cute stuff.

Basic Rules in Program Basic Rules in Program DesignDesign

Sorry if I insult your intelligence earlySorry if I insult your intelligence early Pet peevesPet peeves Power First/ never laterPower First/ never later Multi-joint Exercises nextMulti-joint Exercises next Never more than 10 reps for Never more than 10 reps for

strength, 6 for power.strength, 6 for power.

Design a workout that can be Design a workout that can be done. Be time conscious!done. Be time conscious!

# sets ( including warm-ups)# sets ( including warm-ups) # reps# reps Rest timeRest time

Technique- The Overlooked Technique- The Overlooked KeyKey

Don’t make excuses for your Don’t make excuses for your athletesathletes

The ability to squat to parallel is The ability to squat to parallel is normalnormal

The mirror and the windowThe mirror and the window

““What people say, what What people say, what people do, and what they say people do, and what they say they do are entirely different they do are entirely different

things.”things.”

Margaret MeadMargaret Mead

The Psychology of Program The Psychology of Program DesignDesign

Record boards reward genetics.Record boards reward genetics. Testing is for parentsTesting is for parents To succeed, raise self esteemTo succeed, raise self esteem

Poliquin KeysPoliquin Keys Pair exercises, except Olympic Pair exercises, except Olympic

movements maximize work done, movements maximize work done, minimize time spentminimize time spent

Variation- vary without changing?Variation- vary without changing? Tempo- the missing link? Tempo CDTempo- the missing link? Tempo CD

Tempo Example 265 @5/0ExpTempo Example 265 @5/0Exp



Linear Periodization- Stone Linear Periodization- Stone ModelModel

P1P1 P2P2 P3P3

HypertrophyHypertrophy StrengthStrength PowerPower

1-3 sets1-3 sets 3-5 sets3-5 sets 3-6 sets3-6 sets

8-12 reps8-12 reps 4-6 reps4-6 reps 1-3 reps1-3 reps

ProblemsProblems

OversimplificationOversimplification Plateaus- no adjustments in a linear modelPlateaus- no adjustments in a linear model 4 week phases with unload weeks, difficult 4 week phases with unload weeks, difficult

to regroupto regroup Theoretical issues i.e. strength to powerTheoretical issues i.e. strength to power A huge step forward in it’s time but, not as A huge step forward in it’s time but, not as

theoretically sound as undulating theoretically sound as undulating periodization periodization

Modified Poliquin Method- Modified Poliquin Method- Undulating ProgressionUndulating Progression

P 1P 1 IntInt Vol.Vol. P 2P 2 IntInt Vol.Vol. P 3P 3 IntInt Vol.Vol.

AccumulationAccumulation IntensificationIntensification Mixed/ AccMixed/ Acc

RepsReps 33

x8x860-60-77%77%

24 24 repsreps

4-6 x34-6 x3 90-90-97%97%

12-18 12-18 repsreps

3-5 x53-5 x5 80-80-87%87%


TempoTempo Varied, Eccentric/ Pause/ Concentric Ex 3/1/1Varied, Eccentric/ Pause/ Concentric Ex 3/1/1

P 4P 4 IntInt Vol.Vol.

IntensificationIntensification

RepsReps 4-6 4-6 x3x3

90-90-97%97%


AdvantagesAdvantages

Less rigid- more options when Less rigid- more options when moving from phase to phasemoving from phase to phase

3 week phases3 week phases Ability to regroupAbility to regroup

Accumulation Phases Accumulation Phases (Accumulate Volume, similar to linear (Accumulate Volume, similar to linear

hypertrophy phases)hypertrophy phases)

Use time under tension? 3/0/1Use time under tension? 3/0/1 Develop flexibility and ROM ( Split Squat, Develop flexibility and ROM ( Split Squat,

Lateral Squat, Box Squat)Lateral Squat, Box Squat) Develop Stabilizers ( PushUp, Stability Ball Develop Stabilizers ( PushUp, Stability Ball

Complex, Balance Board Squats, Airex Complex, Balance Board Squats, Airex Pads)Pads)

Condition Small Muscles ( Hip Circuit, Condition Small Muscles ( Hip Circuit, Shoulder Circuit)Shoulder Circuit)

Accumulation ExampleAccumulation Example

Day 1 Warm-up and Day 1 Abs

DB Snatch Exp 4 min 50 x5 53 x5 55 x5x5 x5 x5

Stretch- Table x5 x5 x5 x5 x5

12" ChinUp 2/0/2 1:00 BW x8 BW x8 BW x5BW x8 12 x8 15 x20

Tri-set w/ 9 x8 x___ 6 x8 x___

x___3/4 Front 3/0/Exp 1:00 95 x8 175 x8 150 x8Box Squat 95 x8 150 x8 194 x 2012"box stop@3"from top 125 x8 ______ xStretch- Flyes ______ x

12.5 ____ x______ x

1 Arm/1 Leg Row 2/0/2 1:00 x8 x8 x8

Static x8 x8 x8

Tri Set w/ x8 x8

Slideboard Lunge 3/0/Exp 1:00 x8 x8 x8

x8 x8 x8

x8 x8 x8

1/2 Kneeling x8 x8 x8Sequential Lift x8 x8 x8

Day 2 Warm-Up and Tuesday Abs

Clean Exp 4 min 150 x5 150 x5 150 x5

154 x5 160 x5 170 x5

Stretch-calf 154 x5 160 x5 _____ x5

154 x5 ______ x5

Bench Press 2/0/Exp 1:00 175 x8 175 x8 188 x20

175 x8 181 x8 _____ x

175 x8 _____ x

Tri-set w/ _____ x

_____ x2 A 1 L SLDL 2/0/2 1:00 40 x8 45 x8 50 x8

x8 x8 x8

Stretch-Lat x8 x8

Alt DB Press 2/0/Exp 1:00 x8 x8 x8

Tri-set w/ x8 x8 x8Slideboard 2/0/2 1:00 x8 x10 x12

Leg Curl x8 x10 x12

Stretch- Table

Shoulder 2/0/Exp 1:00 BW x8 x10 x12

Circuit ( Y-T-W-L) BW x8 x10 x12

Pair w/

1/2 Kneeling x8 x8 x8Sequential Chop x8 x8 x8

In week 3 increase for set 3+4 if set 2 is easy

Mixed AccumulationMixed Accumulation


DB Snatch Exp 4 min 25 x5 25 x5 28 x5BOSU Balance 25 x5 26 x5 x5Squat x 30 sec 25 x5 26 x5 x5

25 x5 x5

4/0/1 PullUp 4/0/4 1:00 BW x8 BW x10 BW x12BW x8 BW x10 BW x12

TriSet w/ BW x8 BW x10 BW x12

3/4 Front 2/0/Exp 1:00 80 x5 83 x5 85 x5Box Squat 70 x10 73 x10 73 x10Stretch Seated 58 x20 60 x20 63 x20Leg Extension

Cable Rotation 2/0/2 1:00 x12 x12 x12TriSet w/ x12 x12 x12 1A 2L Rotational 2/0/Exp 1:00 x8 x8 x8Row x8 x8 x8Stretch-Flyes


High Hang Exp 4 min 55 x5 55 x5 58 x5

Clean 55 x5 58 x5 58 x5

Balance Board 55 x5 58 x5 60 x5

x 30 sec 55 x5 55 x5 55 x5

Bench 2/0/Exp 1:00 80 x5 83 x5 85 x5

68 x10 70 x10 73 x10

TriSet w/ 55 x20 58 x20 60 x20

Band 1 Leg 2/0/2 1:00 x8 x10 x12

SLDL x8 x10 x12

x8 x10 x12

Stretch-Psoas

5/5/5 Pushup 2/0/2 1:00 x3 x4 x5

x3 x4 x5

Pair w/ 1/2 Kneeling Exp 1:00 x8 x8 x8

Sequential x8 x8 x8

Chop x8 x8 x8

Intensification PhasesIntensification Phases( 1-6 reps)( 1-6 reps)

More sets of the basicsMore sets of the basics Olympic lift plus one major lift paired with Olympic lift plus one major lift paired with

two otherstwo others Ex. Snatch 5x3- 3 min restEx. Snatch 5x3- 3 min rest Front Squat 6x3 – 1 min move to Front Squat 6x3 – 1 min move to

Pullup Pullup Pullup 2x3, 1x10 - 1 min back to FSPullup 2x3, 1x10 - 1 min back to FS Row 3x5Row 3x5

Intensification ExampleIntensification Example

Mike Boyle Strength and Conditioning Summer 2001 Phase 2Name Bench Squat Clean BW PullupCarlisle 100 100 100 180 10

Tempo Rest WK4 reps WK5 Reps WK6 Reps

Day 1 Warm-up and Day 1 AbsSnatch Exp 4 min 45 x3 45 x3 45 x3

48 x3 48 x3 50 x350 x3 53 x3 55 x350 x3 50 x3 53 x3

50 x3 50 x3

Front Squat Set 1 2/0/Exp 1:30 WU x5 WU x5 75 x5Set 2 75 x3 75 x3 75 x3

and Set 3 80 x3 80 x3 80 x3Set 4 88 x3 90 x3 93 x3Set 5 83 x3 85 x3 88 x3

Set 6 65 x10 83 x3 85 x3Set 7 68 x10 70 x10

Wtd Pullup Set 1 2/0/2 1:30 BW x5 BW x5 BW x5Set 2 20 x3 23 x3 25 x3

Set 3 18 x3 18 x3 20 x3Set 4 15 x3 15 x3 18 x3

Set 5 2/0/2 BW x10-12 BW WK1+2 BW Wk2+21 Arm/ 2 Leg Set 6 1:30 x8 x8 x8Rotational Row Set 7 x8 x8 x8Off BenchOblique x10x2 x10x2 x10x2

Intensification ClusterIntensification Cluster

Day 1 Warm-up and Monday Abs

DB Snatch Exp 4 min 66 x3 69 x3 72 x3

Stretch- x3 x3 x3

Seated Elbow to x3 x3 x3

Knee x3 x3 x3x3 x3 x3

Pullup 2/0/1 13 x10 13 x12 BW x10BW x10 BW x12 BW x10

Tri set w/ BW x10 BW x12 ClusterFront Squat 2/0/Exp 203 x1x3 208 x1x3 214 x1x3:30 rest between reps x1x3 x1x3Stretch - Band x1x3 x1x3Leg Extension

1A 1L DB Row 2/0/1 x8 x8 x8triset w/ w/ x8 x8 x81 Min Rest x8 x8 x8Off Bench 2/0/Exp x10 x12 x14Oblique x10 x12 x14Stretch- Ball Abdominal


Jump Squat Exp 4 min 8 x5 8 x5 8 x5Stretch- Table x5 x5 x5

x5 x5 x5

Cluster Bench 2/0/Exp 212 x1x3 217 x1x3 223 x1x3:30 rest between reps _______ x1x3 ______ x1x3 217 x1x3Triset w/ _______ x1x3 Keiser 1 Leg Anterior 50 x10 x10 x10Reach x10 x10 x10Stretch- OH Lat x10 x10 x10

Dips 2/0/Exp BW x10 BW x5 Triset w/ 38 x10 50 x5 BW x10 38 x5Standing Lift Exp x8 x8 x8

x8 x8 x8Stretch- Ext Rot. x8 x8 x8

Intensification ComplexIntensification Complex


Snatch Exp 4 min 79 x3 79 x3 79 x3Stretch- Stability ball Flyes 83 x3 83 x3 88 x3

88 x3 92 x3 96 x388 x3 88 x3 92 x3

Squat/ Set1 5/0/1 98 x3 98 x3 98 x3Box Jump Set2 5/0/1 104 x1 104 x2 104 x3Complex Set3 5/0/1 114 x1 117 x1 120 x1( 3 squats followed Set4 5/0/1 107 x1 111 x2 114 x2by 3 jumps) Set5 85 x10 88 x10 91 x10Triset w/ Stretch-Seated Elbow to GroundWtd Pullup/ Set1 2/0/2 1:30 BW x5 BW x5 BW x5OH Slam Set2 0 x3 0 x3 0 x3

Complex Set3 0 x3 0 x3 0 x3Set4 0 x3 0 x3 0 x3

Set5 2/0/2 1:30 x8 x8 x81 Arm/ 2 Leg Set6 x8 x8 x8Rotational Row/ Set7 x8 x8 x81/2 Kneel Side Twist ComplexStretch calf


High Hang Clean Exp 4 min 105 x3 105 x3 105 x3 105 x3 109 x3 109 x3Stretch-Kneeling Lats 105 x3 109 x3 114 x3

105 x3 109 x3 109 x3

Bench/ Set1 5/0/1 1:30 116 x3 116 x3 116 x3

Med Ball Bench Set2 5/0/1 127 x1 131 x1 134 x1

Complex Set3 5/0/1 123 x1 127 x1 131 x1

( x10) Set4 5/0/1 120 x1 123 x2 127 x2Set5 5/0/1 112 x3 116 x3 124 x3

Set6 98 x10 102 x10 105 x10

DB 2A 1L SLDL Set1 2/0/2 1:30 35 x5 39 x5 44 x5

Set2 x5 x5 x5

and Set3 x5 x5 x5Rot SLDL Set4 2/0/2 1:30 x8 x10 x12

Complex w/ Set5 x8 x10 x12

SL Skip Set6 x8 x10 x12

Stretch-Lateral Hamstring

1/2 Kneel OH Chop x10x2 x10x2 x10x2

Triset w/

Split DB Press x5 x5 x5

Stretch-Rotator Cuff x5 x5 x5

x5 x5 x5

Pair w/

In Season ProgrammingIn Season Programming

Percentages of What?Percentages of What? Without extremely accurate RM’s Without extremely accurate RM’s

percentages are a wastepercentages are a waste

Eccentric Facts?Eccentric Facts?

More misinformationMore misinformation Lower 100 plus %?Lower 100 plus %? Eccentric Contraction versus Eccentric Contraction versus

concentric repsconcentric reps 5 RM = 87.5 x 1 for 5/0/15 RM = 87.5 x 1 for 5/0/1 85x285x2 82x382x3

Essential Components Essential Components of a Sound Strength of a Sound Strength

ProgramProgram

The key to program design is The key to program design is balancebalance

Don’t train for a sport, train an Don’t train for a sport, train an athleteathlete

Component 1-Torso / Component 1-Torso / Abdominal- CoreAbdominal- Core

Actually accomplished before the Actually accomplished before the lifting beginslifting begins

Component 2-Explosive Component 2-Explosive MovementsMovements

Hang CleanHang Clean Hang SnatchHang Snatch DB SnatchDB Snatch Push JerkPush Jerk Jump SquatJump Squat Med Ball Med Ball







Hang versus FloorHang versus Floor

Be as aggressive as possible while Be as aggressive as possible while being as safe as possiblebeing as safe as possible

Lifting from the hang allows much Lifting from the hang allows much safer inclusion of Olympic lifts.safer inclusion of Olympic lifts.

It is much easier to be a good It is much easier to be a good technician from the hang position.technician from the hang position.

Snatch vs. CleanSnatch vs. Clean

Snatches are much easier to learn Snatches are much easier to learn and perform than cleans.and perform than cleans.

Snatches look dangerous and make Snatches look dangerous and make people nervous but, in reality they people nervous but, in reality they are very simple to learn and are less are very simple to learn and are less “flexibility limited”.“flexibility limited”.

Flexibility Limited?Flexibility Limited?

Tight athletes will have great Tight athletes will have great difficulty mastering the clean.difficulty mastering the clean.

Snatches don’t have this problem.Snatches don’t have this problem.

Close Grip SnatchClose Grip Snatch

Close Grip Snatches eliminate Close Grip Snatches eliminate shoulder issues.shoulder issues.

Wide Grip Snatches are done only to Wide Grip Snatches are done only to allow more weight to be lifted.allow more weight to be lifted.

Olympic AlternativesOlympic Alternatives

Jump SquatsJump Squats MVP ShuttleMVP Shuttle

Calculating Jump Squat Calculating Jump Squat LoadsLoads

Squat Max+Squat Max+ BodyweightBodyweight == Total System Total System Wt.Wt.

400 +400 + 200200 == 600600 x.4=240x.4=240

400 +400 + 300300 == 700700 x.4=280x.4=280

Load for 200 Load for 200 lb =lb =

40 lb40 lb Using conv.formulas we Using conv.formulas we would be accurate for the would be accurate for the 200 lb athlete and 200 lb athlete and overload the 300 lb overload the 300 lb athlete by 60 lbs.athlete by 60 lbs.

Load for 300 Load for 300 lb =lb =

0 lb. 0 lb. ( actually –( actually –20)20)

MVP ShuttleMVP Shuttle



Component 3- Knee Component 3- Knee Dominant Double Leg Dominant Double Leg

Combination movements dominated by Combination movements dominated by knee and hip extensionknee and hip extension

How necessary is this component?How necessary is this component? Front Squat versus Back SquatFront Squat versus Back Squat Box squat for depth, touch, don’t sit.Box squat for depth, touch, don’t sit.

Front Box SquatsFront Box Squats



Component 4 - Single Leg Component 4 - Single Leg Hip and Leg PushHip and Leg Push

Single leg movements , knee Single leg movements , knee dominantdominant

How many legs do you run on at a How many legs do you run on at a time?time?

Absolutely essential to injury Absolutely essential to injury prevention and performance prevention and performance enhancementenhancement

New Single Leg ThoughtsNew Single Leg Thoughts

Static/Stable- Split Squat, RFE Split Static/Stable- Split Squat, RFE Split SquatSquat

Static- Step Downs, 1 Leg SquatsStatic- Step Downs, 1 Leg Squats Dynamic Decelerative- Lunges, Dynamic Decelerative- Lunges,

Lateral LungesLateral Lunges Dynamic Accelerative- Walking Dynamic Accelerative- Walking

Lunges, Slideboard Lunges Lunges, Slideboard Lunges

Progressive ROM vs. PRE?Progressive ROM vs. PRE?

Another Way? Multi-plane Another Way? Multi-plane assist?assist?

Third Try. Progressive ROM?Third Try. Progressive ROM?

1 Leg Back Squats?1 Leg Back Squats?

Load Opposite? RNT?Load Opposite? RNT?

The Gold Standard? Too The Gold Standard? Too Easy?Easy?

Static and Dynamic? 1 Each per Static and Dynamic? 1 Each per Week?Week?

Multi-Planar and DynamicMulti-Planar and Dynamic

World’s Greatest Exercise?World’s Greatest Exercise?

Calculating Single Leg LoadsCalculating Single Leg Loads

((Squat((Squat + BW)+ BW) x.4x.4 - BW)- BW) /2 =/2 = 1 Leg1 Leg

WT. ( DB)WT. ( DB)

((Squat((Squat + BW)+ BW) x.5x.5 - BW)- BW) == 1 Leg WT. 1 Leg WT.

BarBar

Component 5- Hip Component 5- Hip Extension/ Straight LegExtension/ Straight Leg

Movements Movements dominated by hip dominated by hip extensionextension

The key is more The key is more knee bend than we knee bend than we originally thought.originally thought.

Straight leg shuts Straight leg shuts off the gluteoff the glute

New Progressions- 1 Leg Good New Progressions- 1 Leg Good Morning Level 1Morning Level 1



Anterior Reach? Misunderstood?Anterior Reach? Misunderstood?



Opposite DB- Level 2 Opposite DB- Level 2

Loading? Loading?



2 Arm / 1 Leg SLDL2 Arm / 1 Leg SLDL

DB 2 Arm 1 Leg SLDLDB 2 Arm 1 Leg SLDL

Band 1 Leg SLDLBand 1 Leg SLDL

Component 6- Hip Ext/ Bent Component 6- Hip Ext/ Bent LegLeg

Hamstring is a two joint, and three Hamstring is a two joint, and three function muscle. function muscle. Some of this now falls Some of this now falls under coreunder core..

1) Hip extensor 1) Hip extensor 2) Knee flexor2) Knee flexor 3) Eccentric resistor of knee extension in 3) Eccentric resistor of knee extension in

sprintingsprinting Another major key to injury preventionAnother major key to injury prevention

Examples-Level 1Examples-Level 1

Level 2- Increase FrictionLevel 2- Increase Friction

Level 3- Add Resistance- Level 3- Add Resistance- Chris Doyle U of IowaChris Doyle U of Iowa

Level 4- Eccentric EmphasisLevel 4- Eccentric Emphasis

Beginners- Eccentric onlyBeginners- Eccentric only

Component 7 – Vertical Pull Component 7 – Vertical Pull (Pullup/ Pulldown)(Pullup/ Pulldown)

Paid lip service by the professionPaid lip service by the profession We’ve all read about the value of pullups We’ve all read about the value of pullups

but, few emphasize thembut, few emphasize them Every NFL lineman I have ever worked Every NFL lineman I have ever worked

with could do at least one to startwith could do at least one to start Max Lane 320 lbs. BW Chin x8, 3’s with Max Lane 320 lbs. BW Chin x8, 3’s with

15-20 lbs.15-20 lbs.

Pullup/ Pulldown Cont.Pullup/ Pulldown Cont. Lack of strength here is the other cause of Lack of strength here is the other cause of

shoulder problems in combination with shoulder problems in combination with overemphasis on supine pressingoveremphasis on supine pressing

Pulldowns should be used only in rehab Pulldowns should be used only in rehab situationssituations

Skill 20+, LB’s,TE’s, DE’s 10-15, Line 5-10Skill 20+, LB’s,TE’s, DE’s 10-15, Line 5-10 Test pullups!! Be Strict!!Test pullups!! Be Strict!!

150 lb Female 45x3150 lb Female 45x3

308lb Male 308lb Male





Component 8 – Horizontal Component 8 – Horizontal Pull (Rows)Pull (Rows)

Nonexistent in most strength programsNonexistent in most strength programs Another injury prevention keyAnother injury prevention key True antagonistic movement to the bench True antagonistic movement to the bench

presspress DB, Inv Row, Cable Column variationsDB, Inv Row, Cable Column variations Rotary forcesRotary forces





Component 9- Horizontal Component 9- Horizontal Presses ( Supine/ Incline)Presses ( Supine/ Incline)

Bench Press and variationsBench Press and variations Think about this “if you are lying down and Think about this “if you are lying down and

pushing you s_ck at football”pushing you s_ck at football” Overused and overemphasizedOverused and overemphasized Frequent cause of shoulder problemsFrequent cause of shoulder problems Unstable ideasUnstable ideas DB’sDB’s

Selecting DB Wts.Selecting DB Wts.

DB Bench=DB Bench= Bench Max x Bench Max x .8 /2.8 /2

X’s X’s PercentagePercentage

Ex 4x5 @ Ex 4x5 @ 80% for 300 80% for 300 benchbench

300 x.8 /2 = 300 x.8 /2 = 120120

120 x .8 = 120 x .8 = 9595

Use 95 x5Use 95 x5

DB Incline=DB Incline= Bench Max x Bench Max x .6 /2.6 /2

X’s X’s PercentagePercentage

Ex 4x5 @ 80 Ex 4x5 @ 80

300 x.6 /2 = 300 x.6 /2 = 9090

90 x.8 = 90 x.8 =

72.572.5Use 72.5 x5Use 72.5 x5

Component 10- Vertical Component 10- Vertical Press (Overhead)Press (Overhead)

Overhead Presses, Barbell and DBOverhead Presses, Barbell and DB Underused and underemphasizedUnderused and underemphasized Best done standingBest done standing Bar, DB or Alt DBBar, DB or Alt DB Generally missing from many Generally missing from many

programsprograms

Component 11- Component 11- Rotary Exercise?Rotary Exercise?

4 Day Example4 Day ExampleDay 1Day 1 Day 2Day 2 Day 3Day 3 Day4Day4

ExplosiveExplosive ExplosiveExplosive ExplosiveExplosive ExplosiveExplosive

Pair 1Pair 1 Pair 1Pair 1 Pair 1Pair 1 Pair 1Pair 1

Knee Knee Dominant (2)Dominant (2)

Horizontal Horizontal PressPress


Incline PressIncline Press

Vertical PullVertical Pull Hip Ext SLHip Ext SL Vertical PullVertical Pull Hip Ext SLHip Ext SL

Tri set 2Tri set 2 Tri set 2Tri set 2 Tri set 2Tri set 2 Tri set 2Tri set 2


Misc. PressMisc. Press Knee Knee Dominant (1)Dominant (1)

Misc. PressMisc. Press

Horizontal PullHorizontal Pull Hip Ext BLHip Ext BL Horizontal PullHorizontal Pull Hip Ext BLHip Ext BL

RotaryRotary RotaryRotary RotaryRotary RotaryRotary

Accumulation Example - 4 DayAccumulation Example - 4 Day


DB Snatch Exp 4 min 50 x5 53 x5 55 x5x5 x5 x5

Stretch- Table x5 x5 x5 x5 x5

12" ChinUp 2/0/2 1:00 BW x8 BW x8 BW x5BW x8 12 x8 15 x20

Tri-set w/ 9 x8 x___ 6 x8 x___

x___3/4 Front 3/0/Exp 1:00 95 x8 175 x8 150 x8Box Squat 95 x8 150 x8 194 x 2012"box stop@3"from top 125 x8 ______ xStretch- Flyes ______ x

12.5 ____ x______ x

1 Arm/1 Leg Row 2/0/2 1:00 x8 x8 x8

Static x8 x8 x8

Tri Set w/ x8 x8

Slideboard Lunge 3/0/Exp 1:00 x8 x8 x8

x8 x8 x8

x8 x8 x8

1/2 Kneeling x8 x8 x8Sequential Lift x8 x8 x8


Clean Exp 4 min 150 x5 150 x5 150 x5

154 x5 160 x5 170 x5

Stretch-calf 154 x5 160 x5 _____ x5

154 x5 ______ x5

Bench Press 2/0/Exp 1:00 175 x8 175 x8 188 x20

175 x8 181 x8 _____ x

175 x8 _____ x

Tri-set w/ _____ x

_____ x2 A 1 L SLDL 2/0/2 1:00 40 x8 45 x8 50 x8

x8 x8 x8

Stretch-Lat x8 x8

Alt DB Press 2/0/Exp 1:00 x8 x8 x8

Tri-set w/ x8 x8 x8Slideboard 2/0/2 1:00 x8 x10 x12

Leg Curl x8 x10 x12

Stretch- Table

Shoulder 2/0/Exp 1:00 BW x8 x10 x12

Circuit ( Y-T-W-L) BW x8 x10 x12

Pair w/

1/2 Kneeling x8 x8 x8Sequential Chop x8 x8 x8

In week 3 increase for set 3+4 if set 2 is easy

Mixed Accumulation Example - Mixed Accumulation Example - 4 Day4 Day


DB Snatch Exp 4 min 25 x5 25 x5 28 x5BOSU Balance 25 x5 26 x5 x5Squat x 30 sec 25 x5 26 x5 x5

25 x5 x5

4/0/1 PullUp 4/0/4 1:00 BW x8 BW x10 BW x12BW x8 BW x10 BW x12

TriSet w/ BW x8 BW x10 BW x12

3/4 Front 2/0/Exp 1:00 80 x5 83 x5 85 x5Box Squat 70 x10 73 x10 73 x10Stretch Seated 58 x20 60 x20 63 x20Leg Extension

Cable Rotation 2/0/2 1:00 x12 x12 x12TriSet w/ x12 x12 x12 1A 2L Rotational 2/0/Exp 1:00 x8 x8 x8Row x8 x8 x8Stretch-Flyes


High Hang Exp 4 min 55 x5 55 x5 58 x5

Clean 55 x5 58 x5 58 x5

Balance Board 55 x5 58 x5 60 x5

x 30 sec 55 x5 55 x5 55 x5

Bench 2/0/Exp 1:00 80 x5 83 x5 85 x5

68 x10 70 x10 73 x10

TriSet w/ 55 x20 58 x20 60 x20

Band 1 Leg 2/0/2 1:00 x8 x10 x12

SLDL x8 x10 x12

x8 x10 x12

Stretch-Psoas

5/5/5 Pushup 2/0/2 1:00 x3 x4 x5

x3 x4 x5

Pair w/ 1/2 Kneeling Exp 1:00 x8 x8 x8

Sequential x8 x8 x8

Chop x8 x8 x8

Intensification Example - 4 DayIntensification Example - 4 Day

Mike Boyle Strength and Conditioning Summer 2001 Phase 2Name Bench Squat Clean BW PullupCarlisle 100 100 100 180 10

Tempo Rest WK4 reps WK5 Reps WK6 Reps

Day 1 Warm-up and Day 1 AbsSnatch Exp 4 min 45 x3 45 x3 45 x3

48 x3 48 x3 50 x350 x3 53 x3 55 x350 x3 50 x3 53 x3

50 x3 50 x3

Front Squat Set 1 2/0/Exp 1:30 WU x5 WU x5 75 x5Set 2 75 x3 75 x3 75 x3

and Set 3 80 x3 80 x3 80 x3Set 4 88 x3 90 x3 93 x3Set 5 83 x3 85 x3 88 x3

Set 6 65 x10 83 x3 85 x3Set 7 68 x10 70 x10

Wtd Pullup Set 1 2/0/2 1:30 BW x5 BW x5 BW x5Set 2 20 x3 23 x3 25 x3

Set 3 18 x3 18 x3 20 x3Set 4 15 x3 15 x3 18 x3

Set 5 2/0/2 BW x10-12 BW WK1+2 BW Wk2+21 Arm/ 2 Leg Set 6 1:30 x8 x8 x8Rotational Row Set 7 x8 x8 x8Off BenchOblique x10x2 x10x2 x10x2

Intensification Cluster Example Intensification Cluster Example - 4 Day- 4 Day

Day 1 Warm-up and Monday Abs

DB Snatch Exp 4 min 66 x3 69 x3 72 x3

Stretch- x3 x3 x3

Seated Elbow to x3 x3 x3

Knee x3 x3 x3x3 x3 x3

Pullup 2/0/1 13 x10 13 x12 BW x10BW x10 BW x12 BW x10

Tri set w/ BW x10 BW x12 ClusterFront Squat 2/0/Exp 203 x1x3 208 x1x3 214 x1x3:30 rest between reps x1x3 x1x3Stretch - Band x1x3 x1x3Leg Extension

1A 1L DB Row 2/0/1 x8 x8 x8triset w/ w/ x8 x8 x81 Min Rest x8 x8 x8Off Bench 2/0/Exp x10 x12 x14Oblique x10 x12 x14Stretch- Ball Abdominal


Jump Squat Exp 4 min 8 x5 8 x5 8 x5Stretch- Table x5 x5 x5

x5 x5 x5

Cluster Bench 2/0/Exp 212 x1x3 217 x1x3 223 x1x3:30 rest between reps _______ x1x3 ______ x1x3 217 x1x3Triset w/ _______ x1x3 Keiser 1 Leg Anterior 50 x10 x10 x10Reach x10 x10 x10Stretch- OH Lat x10 x10 x10

Dips 2/0/Exp BW x10 BW x5 Triset w/ 38 x10 50 x5 BW x10 38 x5Standing Lift Exp x8 x8 x8

x8 x8 x8Stretch- Ext Rot. x8 x8 x8

Intensification Complex Intensification Complex Example - 4 DayExample - 4 Day


Snatch Exp 4 min 79 x3 79 x3 79 x3Stretch- Stability ball Flyes 83 x3 83 x3 88 x3

88 x3 92 x3 96 x388 x3 88 x3 92 x3

Squat/ Set1 5/0/1 98 x3 98 x3 98 x3Box Jump Set2 5/0/1 104 x1 104 x2 104 x3Complex Set3 5/0/1 114 x1 117 x1 120 x1( 3 squats followed Set4 5/0/1 107 x1 111 x2 114 x2by 3 jumps) Set5 85 x10 88 x10 91 x10Triset w/ Stretch-Seated Elbow to GroundWtd Pullup/ Set1 2/0/2 1:30 BW x5 BW x5 BW x5OH Slam Set2 0 x3 0 x3 0 x3

Complex Set3 0 x3 0 x3 0 x3Set4 0 x3 0 x3 0 x3

Set5 2/0/2 1:30 x8 x8 x81 Arm/ 2 Leg Set6 x8 x8 x8Rotational Row/ Set7 x8 x8 x81/2 Kneel Side Twist ComplexStretch calf


High Hang Clean Exp 4 min 105 x3 105 x3 105 x3 105 x3 109 x3 109 x3Stretch-Kneeling Lats 105 x3 109 x3 114 x3

105 x3 109 x3 109 x3

Bench/ Set1 5/0/1 1:30 116 x3 116 x3 116 x3

Med Ball Bench Set2 5/0/1 127 x1 131 x1 134 x1

Complex Set3 5/0/1 123 x1 127 x1 131 x1

( x10) Set4 5/0/1 120 x1 123 x2 127 x2Set5 5/0/1 112 x3 116 x3 124 x3

Set6 98 x10 102 x10 105 x10

DB 2A 1L SLDL Set1 2/0/2 1:30 35 x5 39 x5 44 x5

Set2 x5 x5 x5

and Set3 x5 x5 x5Rot SLDL Set4 2/0/2 1:30 x8 x10 x12

Complex w/ Set5 x8 x10 x12

SL Skip Set6 x8 x10 x12

Stretch-Lateral Hamstring

1/2 Kneel OH Chop x10x2 x10x2 x10x2

Triset w/

Split DB Press x5 x5 x5

Stretch-Rotator Cuff x5 x5 x5

x5 x5 x5

Pair w/

3 Day Example- 25% less, Sports 3 Day Example- 25% less, Sports Performance- School YearPerformance- School Year

Day 1Day 1 Day 2Day 2 Day 3Day 3

ExplosiveExplosive ExplosiveExplosive ExplosiveExplosive

Pair 1Pair 1 Pair 1Pair 1 Pair 1Pair 1

Knee Dominant (2)Knee Dominant (2) Vertical PressVertical Press Knee Dominant ( 1)Knee Dominant ( 1)

Vertical PullVertical Pull Hip Ext SLHip Ext SL Incline PressIncline Press

Pair 2Pair 2 Pair 2Pair 2 Pair 2Pair 2

Horizontal PressHorizontal Press Horizontal PullHorizontal Pull Hip ExtHip Ext

Hip Ext SLHip Ext SL Hip Ext BLHip Ext BL Horizontal / Vertical Horizontal / Vertical PullPull

Accumulation Example- 3 DayAccumulation Example- 3 DayDay 2 Warm-Up and Tuesday Abs

DB Snatch Exp 4 min 48 x5 48 x5 48 x5 48 x5

(throwers 1 arm) 48 x5 50 x5 52 x5 52 x5

48 x5 50 x5 52 x5 52 x5

Pause 2/0/Exp 117 x10 117 x10 117 x10 117 x10

Bench 141 x10 146 x10 151 x10 151 x10

x10 137 x10 141 x10 141 x10

Pair w/

1:30

Split 2/0/2 x10 x12 x14 x16

Squat x10 x12 x14 x16

x12 x14 x16

DB Row 2/0/Exp x10 x10 x10 x10

Tri w/ x10 x10 x10 x10

1:00 x10 x10 x10

SLDL 2/0/2 x8 x10 x12 x12

( w stick or x8 x10 x12 x12

BodyBar) x10 x12 x12

Alt DB Press 2/0/2 x10 x10 x10 x10

x10 x10 x10 x10 x10 x10 x10

Day 3 Warm up and Day 3 AbsHigh Pull/ Exp 4 min 143 x3+3 143 x3+3 143 x3+3 143 x3+3Clean 143 x3+3 143 x3+3 143 x3+3 143 x3+3

143 x3+3 143 x3+3 143 x3+3 143 x3+3

BW Squat 2/0/Exp x10 x25 Band x25 Band x35( band @20) x10 x20 x20 x30

x15 x15 x20Pair w/ 1:30 Eccentric see belowChinup

1 Arm/ 2/0/Exp x10 x10 x10 x101 Leg Row ( Static) x10 x10 x10 x10Tri w/ x10 x10 x10Pushup/ 2/0/2 x10 x12 x14 x14Scap x10 x12 x14 x14( or to technical failure) x12 x14 x14Cook Hip 2/0/2 x10 x12 x14 x14Lift x10 x12 x14 x14 x12 x14 x14If they can do ___ Chinups1 to 3 3x10 sec lower4 to 6 3x15 sec lower7 to 9 3 x20 sec lower10+ 10 up 20 down

Intensification Example - 3 DayIntensification Example - 3 DayDay 1 Warm-up and Day 1 Abs

Clean Exp 4 min 150 x5 150 x5 150 x5

150 x5 150 x5 150 x5

150 x5 150 x5 150 x5

150 x5 150 x5

ChinUp 2/0/2 BW x3 BW x3 BW x3

7 x3 14 x3 18 x3

Pair w/ x3 7 x3 14 x3

0.06 x10 x10 x10

Front Squat2/0/Exp 144 x3 144 x3 144 x3

148 x3 154 x3 159 x3

x3 144 x3 154 x3

x10 x10 x10

High DB Inc2/0/2 46 x5 48 x5 50 x5

Tri w/ x5 x5 x5

0.04 x5 x5 x5

Row SLDL 2/0/Exp x8+8 x8+8 x8+8

combo x8+8 x8+8 x8+8

and

2/0/Exp x10 x10 x10

Lift x10 x10 x10w/Blue band


High Pull SLDLExp 4 min 50 x5x5 50 x5x5 50 x5x5

combo 50 x5x5 53 x5x5 55 x5x5

50 x5x5 53 x5x5 55 x5x5

Bench 2/0/Exp 114 x3 114 x3 114 x3

138 x3 143 x3 147 x3

Pair w/ x3 133 x3 138 x3

1:30 x10 x10 10

1 Leg Sqt 2/0/2 x5 x5 x5

or x5 x5 x5

1 Leg bench x5 x5 x5

sqt. W/Airex

Shoulder Circ.2/0/Exp x8ea. x10ea. x12ea.

x8 x10 x12

1:00 x8 x10 x12

1arm/2 leg 2/0/2 x8 x8 x8

Rotational Row x8 x8 x8

Diagonal Plate2/0/2 x8 x10 x12

Raise x8 x10 x12

Day 3 Warm up and Day 3 Abs

Clean,Push Exp 4 min 150 x5x5x5 150 x5x5x5 150 x5x5x5

Jerk Ft. Sqt. 150 x5x5x5 150 x5x5x5 150 x5x5x5

150 x5x5x5 150 x5x5x5 150 x5x5x5

Front

Split Sqt 3/0/Exp 108 x5 108 x5 108 x5

108 x5 113 x5 118 x5

Pair w/ 108 x5 108 x5 108 x5

1:30

x5 x5 x5

Alt Grip chin up x5 x5 x5

x5 x5 x5

x5 x5 x5

Curl & Press 2/0/2 46.1 x5 51.3 x5 55.4 x5

x5 x5 x5

1:00 x5 x5 x5

Med. Ball Hip Lift2/0/2 x8 x10 x12

x8 x10 x12

Off Bench Obl. 2/0/2 x10 x12 x14

x10 x12 x14

2 Day Example- Personal 2 Day Example- Personal Training or In SeasonTraining or In Season

Day 1Day 1 Day 2Day 2

ExplosiveExplosive ExplosiveExplosive

Pair 1Pair 1 Pair 1Pair 1

Knee Dominant (2)Knee Dominant (2) Horizontal Press ( Bar)Horizontal Press ( Bar)

Horizontal Press ( DB)Horizontal Press ( DB) Knee Dominant ( 1)Knee Dominant ( 1)

Pair 2Pair 2 Pair 2Pair 2

Hip Ext BLHip Ext BL Vertical PullVertical Pull

Horizontal PullHorizontal Pull Hip Ext SLHip Ext SL

Accumulation Example - 2 DayAccumulation Example - 2 DayDay 1 Warm-up and AbsClean Exp 210 x5 225 x5 225 x53D Hip Flexor Stretch 233 x5 240 x5 240 x5

240 x5 248 x5 255 x5233 x5 240 x5 240 x5

Sternum Chin Up 1/0/1 x8 4 x8 6 x8Pair w/ x8 x8 x81:00 Rest 1 Leg Squat 31 x8 37 x8 44 x83D Lat Stretch x8 x8 x8 x8 x8 x8Alt DB Bench 3/0/Exp 80 x8 83 x8 85 x8Pair w/ x8 x8 x81 Min Rest x8 x8 x83D Standing Hamstring Stretch 2A 1 L SLDL 2/0/Exp 83 x8 90 x8 98 x8

x8 x8 x8 Day 2 Warm-Up AbsSnatch Exp 135 x5 135 x5 135 x53D Hip Flexor Stretch 143 x5 143 x5 143 x5

143 x5 150 x5 158 x5143 x5 143 x5 143 x5

Rotational Row Exp x8 x8 x8Pair w/ x8 x8 x81:00 Rest x8 x8 x8DB Lateral Lunge 11 x8 18 x8 24 x83D Hip Rotator Stretch x8 x8 x8 x8 x8

Alt DB Incline 3/0/Exp 65 x8 68 x8 70 x8 x8 x8 x8Pair w/ x8 x8 x81 Min Rest Slideboard Lunge w/ Rot. 1/0/1 31 x8 37 x8 44 x83D Standing Hamstring Stretch x8 x8 x8

x8 x8

Intensification Example - 2 DayIntensification Example - 2 Day

Day 2 Warm-Up AbsDB Snatch Exp 51 x3 51 x3 51 x33D Hip Flexor Stretch 59 x3 62 x3 65 x3

59 x3 62 x3 65 x356 x3 56 x3 59 x3

1 Arm/ 1 Leg Row Exp x8 x8 x8Pair w/ x8 x8 x81:00 Rest x8 x8 x8DB Lateral Lunge 10 x5 10 x5 10 x53D Hip Rotator Stretch 12 x5 18 x5 24 x5 12 x5 18 x5 24 x5

Close Grip Bench 5/0/Exp 0 x3 0 x3 0 x3 x3 x3 x3Pair w/ x3 x3 x31 Min Rest Slideboard Lunge 1/0/1 72 x5 84 x5 96 x53D Standing Hamstring Stretch x5 x5 x5

x5 x5 x5

The Little ThingsThe Little Things

1 1/4 Plates1 1/4 Plates 15 lb. Olympic bars15 lb. Olympic bars 5 and 10 lb Bumper plates5 and 10 lb Bumper plates

Conditioning :40-:55Conditioning :40-:55 Number one goal is injury reduction.Number one goal is injury reduction. Ask yourself a simple question, Ask yourself a simple question,

“When do injuries occur?”. “When do injuries occur?”. Answer. In deceleration or change of Answer. In deceleration or change of

direction.direction.

The Key to ConditioningThe Key to Conditioning Understanding and controlling work Understanding and controlling work

to rest ratios.to rest ratios. Know what you are conditioning, the Know what you are conditioning, the

mind or the body.mind or the body. Progress and make it hard.Progress and make it hard.

General GuidelinesGeneral Guidelines Conditioning should be for the appropriate Conditioning should be for the appropriate

energy system and emphasize the proper energy system and emphasize the proper motor pattern.motor pattern.

This means no distance running or, any This means no distance running or, any distance that causes the athlete to move distance that causes the athlete to move out of a sprint motor pattern. ( Generally out of a sprint motor pattern. ( Generally for linemen this means nothing over 110 for linemen this means nothing over 110 yds.)yds.)

““Sending speed and power athletes Sending speed and power athletes on a 10-15 minute run is a death on a 10-15 minute run is a death

march…. If you’re a sprinter using a march…. If you’re a sprinter using a 10K runners stride you’re not doing 10K runners stride you’re not doing

much for much for your technique.” your technique.”

Gary Winckler U of ILL Women’s Gary Winckler U of ILL Women’s

Track CoachTrack Coach

General Guidelines ( cont)General Guidelines ( cont)

A football play lasts approx. 5 sec. , A football play lasts approx. 5 sec. , how long should the longest how long should the longest conditioning drill last? A hockey shift conditioning drill last? A hockey shift lasts 45 sec.lasts 45 sec.

A 300 shuttle is 12 x’s the length of A 300 shuttle is 12 x’s the length of the average play in football but, just the average play in football but, just slightly les than the length of a shift slightly les than the length of a shift in hockey.in hockey.

Invert the Pyramid to Build Invert the Pyramid to Build Work CapacityWork Capacity

Week 4Week 4 1x301x30 1x301x30 1x301x30 1x301x30 1x301x30

Week 3Week 3 1x301x30 1x301x30 1x301x30 1x301x30

Week 2Week 2 1x301x30 1x301x30 1x301x30

Week 1Week 1 1x301x30 1x301x30

““Short distances preserve Short distances preserve running mechanics while brief running mechanics while brief recovery times produce the recovery times produce the same aerobic benefits as same aerobic benefits as

distance runs”distance runs”

Gary WincklerGary Winckler

The Fat Burning Zone?The Fat Burning Zone?

True, you burn a higher percentage True, you burn a higher percentage of fat at lower intensity. However, of fat at lower intensity. However, this a greater percentage of a this a greater percentage of a smaller number. Higher intensity smaller number. Higher intensity exercise burns more calories and exercise burns more calories and more total fat calories.more total fat calories.

ExampleExample

30% of 100 calories is 30 calories30% of 100 calories is 30 calories 20% of 200 calories is 40 calories.20% of 200 calories is 40 calories.

It’s not as much the percentage of It’s not as much the percentage of calories burned as total calories.calories burned as total calories.

It Doesn’t Matter if You Run or It Doesn’t Matter if You Run or Walk?Walk?

Another half truthAnother half truth Both walking a mile and running a mile will result Both walking a mile and running a mile will result

in the same number of calories expended but,in the same number of calories expended but, 20 min @ 7.5 mph ( 8 min mi.) = 2.5 mi=250 cal20 min @ 7.5 mph ( 8 min mi.) = 2.5 mi=250 cal 20 min @ 3 mph = 1 mi = 100 cal20 min @ 3 mph = 1 mi = 100 cal It’s more about calories per minute of exercise It’s more about calories per minute of exercise

than distance covered. Greater intensity will burn than distance covered. Greater intensity will burn more calories.more calories.

What About 20 Minutes of What About 20 Minutes of Intervals?Intervals?

5 min warm-up @ 7.5 = .6 mi= 60 cal5 min warm-up @ 7.5 = .6 mi= 60 cal 5x 1 min w/ 2 min rest = approx 1 mile= 5x 1 min w/ 2 min rest = approx 1 mile=

100 cal100 cal 5 min of work to burn 100 calories?5 min of work to burn 100 calories? Total calories burned? 160? Or more? Are Total calories burned? 160? Or more? Are

you burning without moving during the you burning without moving during the rest?rest?

EPOCEPOC

What’s EPOC?What’s EPOC? Excess Post Exercise Oxygen ConsumptionExcess Post Exercise Oxygen Consumption Alwyn Cosgrove calls this the “Afterburn”Alwyn Cosgrove calls this the “Afterburn” ““recovery of metabolic rate back to pre-recovery of metabolic rate back to pre-

exercise levels can require several exercise levels can require several minutes for light exercise and several minutes for light exercise and several hours for hard intervals.”hours for hard intervals.”

Conditioning that Conditioning that Makes SenseMakes Sense

Tempo to build a baseTempo to build a base Change of direction to prepare for Change of direction to prepare for

sportsport Intense ( muscular) 60 ShuttleIntense ( muscular) 60 Shuttle Intense ( circulatory) 300 Shuttle @ Intense ( circulatory) 300 Shuttle @

25 yds.25 yds. Recovery –tempo or 150’s @ 50Recovery –tempo or 150’s @ 50

IntervalsIntervals

Day 1Day 1 30 minutes30 minutes

Day2Day2 Warm up 5 Warm up 5 minutesminutes

½ minute½ minute 4 ½ 4 ½ minutesminutes




Day 4Day 4 Warm up 5 Warm up 5 minutesminutes

1 minute1 minute 4 minutes4 minutes 1 minute1 minute 4 minutes4 minutes 1 minute1 minute 4 minutes4 minutes


Day2Day2 Warm up 5 Warm up 5 minutesminutes




Day 3Day 3 Warm up 5 Warm up 5 minutesminutes

1 minute1 minute 30 seconds30 seconds 3 ½ 3 ½ minutesminutes

1 minute1 minute 30 30 secondsseconds

3 ½ 3 ½ minutesminutes


Stage 1: Stabilization LevelStage 1: Stabilization Level

Stage 2: Strength LevelStage 2: Strength Level

Stage 3: Power LevelStage 3: Power Level

Designing Interval ProgramsDesigning Interval Programs

Increase 10-20% per weekIncrease 10-20% per week Keep track of yardageKeep track of yardage Reduce or maintain total yardage Reduce or maintain total yardage

when changing distanceswhen changing distances

Interval ExampleInterval Example

Slideboard IntervalsSlideboard Intervals

Position specificPosition specific Frontal planeFrontal plane :30-1:30:30-1:30 :30-1:00:30-1:00 :30-1:00 w/ vest:30-1:00 w/ vest

Off Season ConditioningOff Season Conditioning Gambetta- “Work Speed Every Day”Gambetta- “Work Speed Every Day” Conditioning should be appropriate for the Conditioning should be appropriate for the

movement emphasis of the day.movement emphasis of the day. Linear with linear, lateral w/ lateralLinear with linear, lateral w/ lateral Giraffe analogyGiraffe analogy D-1 coaches, resign yourself to football coaches D-1 coaches, resign yourself to football coaches

screwing up your workouts for 5 weeks every screwing up your workouts for 5 weeks every spring.spring.

Basketball ConditioningBasketball Conditioning

Should basketball players run?Should basketball players run? Aren’t there problems primarily Aren’t there problems primarily

overuse?overuse? Food for thought.Food for thought.

Football ConditioningFootball Conditioning

Add vest to simulate equipment Add vest to simulate equipment weightweight

Hockey ConditioningHockey Conditioning

Summer- run,sled, slideboardSummer- run,sled, slideboard Pre-season - On-ice intervals, Off-ice Pre-season - On-ice intervals, Off-ice

bikebike Summer stress the groin, pre-season, Summer stress the groin, pre-season,

save the groin.save the groin.

Tabata ProtocolTabata Protocol

HIIT- High Intensity Interval TrainingHIIT- High Intensity Interval Training 20/10 - twice as much work as rest20/10 - twice as much work as rest 8 reps = 4 min =1.3 mi. AirDyne8 reps = 4 min =1.3 mi. AirDyne 6 reps = 3 min = 1.0 mi6 reps = 3 min = 1.0 mi

Sled TrainingSled Training

Is sled training just specific strength Is sled training just specific strength training?training?

Does the 10% rule make sense?Does the 10% rule make sense? What about surface and strength level?What about surface and strength level? Old guidelines are very similar to the jump Old guidelines are very similar to the jump

squat idea. Well intentioned but squat idea. Well intentioned but incomplete and poorly thought out.incomplete and poorly thought out.

What about negative transfer to speed? What about negative transfer to speed? Read the research. We don’t deal in speed, Read the research. We don’t deal in speed, we deal in acceleration.we deal in acceleration.

Sleds for Intervals?Sleds for Intervals?

25 yds takes 12-15 sec25 yds takes 12-15 sec 25 yd push takes 12 sec.25 yd push takes 12 sec. Work in groups of threeWork in groups of three

Linear SledLinear Sled

Push or Pull?Push or Pull?



Linear or Lateral?Linear or Lateral?

Speed vs. Specific StrengthSpeed vs. Specific Strength

21 Indispensable Qualities of a 21 Indispensable Qualities of a Leader- John C. MaxwellLeader- John C. Maxwell

“ “ Learn in your area of strength. Read Learn in your area of strength. Read 6-12 books a year on leadership or 6-12 books a year on leadership or your field of specialization. your field of specialization. Continuing to learn in an area where Continuing to learn in an area where you are already an expert prevents you are already an expert prevents you from becoming jaded and you from becoming jaded and unteachable.”unteachable.”

Documents

Functional Strength Coach Part 2 Designing Strength Training Programs Michael Boyle