CSCS: Program Design

2 Parts of a Needs Analysis

1. Evaluation of Sport

2. Athlete Assessment

Evaluation of Sport

Physiological Analysis, Movement Analysis, Injury analysis

Athlete Assessment

Training Status, Physical Testing, Training Goal

Beginner Training Status

Training Age: <2 months

Frequency: 1-2x/week

Training Stress: Low

Intermediate Training Status

Training Age: 2-6 months

Frequency: 2-3x/week

Training Stress: Medium

Advanced Training Status

Training Age: 1+ year

Frequency: 3-4x/wk

Training Stress: High

Training Priorities Based on Season (Practice or Resistance training)

High, Medium or Low Priority

Offseason:

Preseason:

In-season:

Post-season:

Offseason: Low Practice, High Resistance Training

Preseason: Medium Practice, Medium Resistance Training

In-season: High Practice, Low Resistance Training

Post-season: Variable

Offseason Resistance Training Goal

Hypertrophy and Musc. Endurance at first, Strength and Power Later

Preseason Training Goal

Sport and Movement Specific (depends on the sport)

In-season Training Goal

Maintenance of Preseason goal

Post-Season

Active Rest

Training Frequency Based on Training Status

Beginner: 2-3x/wk

Intermediate: 3-4x/wk

Advanced: 4-7x/wk

Training Frequency Based on Sport Season

Off-Season: 4-6x/wk

Pre-Season: 3-4x/wk

In-Season: 1-3x/wk

Post-Season: 0-3x/wk

Reps Allowed at given %1-RM

100%: 1

95%: 2

93%: 3

90%: 4

87%: 5

85%: 6

83%: 7

80%: 8

77%: 9

75%: 10

70%: 11

67%: 12

65%: 15

Strength: Volume, Load (%1-RM), Goal Reps, and Rest

Sets: 2-6

Load: >85%1-RM

Reps: <6

Rest: 2-5 min

Power: Volume, Load (%1-RM, Goal Reps, and Rest

Single Effort: 3-5 sets, 85-90% 1-RM, 1-2 Reps, 2-5 min

Multi-Effort: 3-5 sets, 75-85% 1-RM, 3-5 Reps, 2-5 min

Hypertrophy: Volume, Load (%1-RM), Goal Reps, and Rest

Sets: 3-6

Load: 67-85%1-RM

Reps: 6-12

Rest: 30-90 seconds

Muscular Endurance: Volume, Load (%1-RM), Goal Reps, and Rest

Sets: 2-3

Load: <67% 1-RM

Reps: >12

Rest: </=30 seconds

Load Increase: Smaller, weaker, less trained upper body

2.5-5lbs

Load Increase: Smaller, weaker, less trained lower body

5-10lbs

Load Increase: Larger, stronger, more trained upper body

5-10+lbs

Load Increase: Stronger, more trained lower body

10-15+lbs

1-RM Protocols

1. Light Warm up 5-10 reps (1st Set)

   1. 1 min rest

2. Increase Load 5-10% Upper or 10-20% Lower to hit 3-5 reps (2nd Set)

   1. 2 min rest

3. Increase Load Same Parameters (3rd Set)

   1. 2-4 min rest

4. Increase Load Same Parameters, 1-RM Attempt

5. Success: 2-4 min rest, Increase Load

   1. Failure: Decrease 2.5-5% upper, 5-10% Lower

Long, Slow Distance Run (LSD): Frequency, Duration, Intensity, Adaptation

Frequency: 1-2x/wk

Duration: 30-120min

Intensity: ~70% VO2 max, Less than competition

Adaptation: Ability to clear lactate, Shift fibers from Type II→I

Pace/Tempo: Frequency, Duration, Intensity, Adaptation

Frequency: 1-2x/wk

Duration: ~20-30min

Intensity: Lactate Threshold or slightly above race pace

Adaptation: Increase lactate threshold and running economy

Interval: Frequency, Duration, Intensity, Adaptation

Frequency: 1-2x/wk

Duration: 3-5 min (1:1) work:rest

Intensity: Close to VO2 max

Adaptation: Increase VO2 max and anaerobic metabolism

HIIT: Frequency, Duration, Intensity, Adaptation

Frequency: 1x/wk

Duration: 30-90s (1:5 work:rest)

Intensity: ~90% VO2 max

Adaptation: Increase running economy and anaerobic metabolism

Fartlek: Frequency, Duration, Intensity

Frequency: 1x/wk

Duration: ~20-60min

Intensity: Varies between LSD and Pace/Tempo intensities

Aerobic Endurance Training Frequency Based on Season

Offseason: 5-6x/wk

Preseason: 6-7x/wk

In-Season: 5-6x/wk

Post-Season: 3-5x/wk