Lecture 9 - Program Design

Program Variables of Sport

Mechanics: body and limb movement patterns

Speed/Strength: force production requirements

Duration: length of efforts/play

Frequency: number of efforts/plays

Loads: uniform, equipment, and terrain

Injury Prevention: sites for joint/muscle injury and causes of injury

Program Variables to consider of Players

• Needs and goals

• Current training status: level of preparedness, current or previous injuries

• Training background: type of training, length of participation, level of intensity, degree of skill

Training Frequency program variable

• Training status

• Sport season

• Exercise type and load (more intense exercises require more rest time = lower frequency per week)

Exercise Selection program variable

Applying Exercises to Skills

Quality: power, strength, size, rehab, or motor patterns

Purpose: structural, functional, axial, or peripheral (skeleton)

Type: sport specific, assistance, multi-joint, single-joint

Season: in-season (all sport specific), off-season (doesn't have to be all sport specific), pre-season, or post-season

Exercise Placement: before, during, or after sport practice

Ex: squats, bulgarian ss don’t do much for swimmers because sport doesn’t utilize very much knee or ankle flexion; instead hip thrusts are used for hip flexion

Exercise Order

1. Speed (sprinting, plyometrics, agility training)

2. Power (Olympic lifts - snatch, clean & jerk)

3. Strength (Squat, bench, deadlift)

4. Accessories (Anything else)

Rules of Exercise Order

1. speed and power before strength before accessories/assistance

2. Axial before peripheral (load spine and core before limbs)

3. Multi-joint before single-joint (speed and power goes first bc utilizes multi-jointed)

4. Alternate upper/lower, push/pull (can only alternate within a category, not between categories)

5. Free weights before machines (machines are considered accessories)

6. Sport specific exercises before accessories

Correct Exercise Order Examples

1. Cleans, deadlifts, single leg RDLs

2. Squats, BB bench, lunges, chest flys

3. Heavy back squat, leg press, light front squat, lunges

4. Drop jumps, snatches, deadlifts, tempo RDLs

5. Close-grip pull ups, wide-grip barbell rows (may be different depending on individual but personally I would be too fatigued to do pull ups last)

6. Agility drills, cleans, squats, RDLs

Intensity and Repetition

Intensity: # of reps (match reps with proper % of 1RM)

Reps: dictates volume (weight x total reps)

• Strength: above 85% Max 6 reps

• Power: 85% for 1-2 reps or 3-5 if doing multiple efforts

• Hypertrophy: 65-85% for 6-12 reps

• Muscular Endurance: below 65% for above 12 reps

Rep Tempos

Speed, Power, Max Strength = 1-0-X

Max Strength = 2-0-1

Functional Hypertrophy = 2-0-1

Structural Hypertrophy = 3-0-3

Stability/Control = 4-0-4

Volume

Rep Volume: # of sets x # of reps (3×10 = 30)

Volume load: weight x rep volume (3×10 @100lbs = 3000)

Rest

0-30s = 50% metabolic system recovery

30s-2min = 90% metabolic system recovery

2-3min = near complete metabolic system recovery

3-5min = near complete neural recovery

5-10min = complete neural recovery

**when your nervous system is used to a high degree of intensity, more time is needed to rest between sets (important in speed, power, and max strength work)

Program Design for Strength Training Unit

Choose 1-2 from each section, 6-8 exercises total MAX

1. Lower Body Push: squat, front squat, split squat, lunge, leg press

2. Lower Body Pull: deadlift, RDL, snatch, single leg deadlift

3. Olympic Lifts: snatch, clean, DB snatch, high pulls, DB high pulls

4. Upper Body Push: bench, DB bench, push press, jerks, overhead press

5. Upper Body Pull: seated row, DB row, lat pull, pull up, chin up

6. Torso Work (Abs): plank, side plank, deadbugs, twists

7. Assistance: lateral, posterior, front raises, leg extension, leg curl

Program Design for Speed & Agility Unit

Speed Exercise Choices

• Jumping: vertical, long, side, box, hurdles, resisted, using bands

• Med Ball Throws (Ballistic): overhead, chest, side, sit ups

• Sprinting: mechanics, drills, starts, short sprints < 30 yards

• Sport Skill Loading: heavier, lighter, using bands

Agility Exercise Choices

• Shuttle Work: shuffle, carioca, sprint touches, cones, hurdles

• Unilateral Work: single leg directional combos, drill variant combos

• Reaction Drills: mirror drills, whistle drills, stance starts

• Sport Loading: heavier, lighter, and/or bands <10%

Program Design for Endurance Unit

Aerobic Capacity

• Runs: for distance, time, or tempo

• Other Modes: cycling, stepping, rowing , elliptical, spinning

• Periodize long, medium, and short duration bursts

Anaerobic Capacity

• stadium, hill, incline treadmill sprints

• multiple short sprints

• resisted/assisted short sprints

• periodize to include all phases of intermittent bursts