Main Body of Weight Training Session: Structuring the program

The duration depends on:
- Time allotted by the coach.
- Where you are in your annual training plan.
- Targeted goals.
Typical duration: 45-60 minutes, rarely 80-90 minutes.
Structure Example:
- 10-15 minute warm-up.
- 60-minute main body.
- 10-15 minute cool-down.
Most coaches allocate around 60 minutes, leaving about 40 minutes for the entire training session.

Target a maximum of 3-5 total exercises per session:
- 2 core exercises.
- 1-2 assistance exercises.
- 1-2 prehab/rehab exercises.
Minimum of 2-3 warm-up sets are needed before target loads.
Stronger individuals require more warm-up sets.
Example: Back Squat Target
- Target weight: 200 kg for sets of 5.
- Warm-up sets:
  - Bar (20 kg)
  - 60 kg
  - 100 kg
  - 140 kg
  - 160 kg
  - 180 kg
  - 190 kg
- Then, 3 working sets.
- Total around 10 sets.
If targeting 60 kg, may only need 3-4 warm-up sets.
Inadequate warm-ups do not enhance performance and may increase injury risk.

Off-Season:
- Low sports-targeted practice.
- High resistance training.
- Focus on hypertrophy and muscular endurance, then strength and power development.
Pre-Season:
- Medium sports practice.
- Medium resistance training.
- Sports movement-specific activities (strength, power, or muscular endurance).
In-Season:
- High sports practice.
- Low resistance training (maintenance).
- Aim to maintain or improve strength.
Post-Season:
- Active rest.
- Training varies based on sport goals.

Ball dribbling and passing:
- Close grip bench press, dumbbell bench press, tricep push downs, reverse curls, hammer curls.
Ball kicking:
- Unilateral hip abduction/adduction, single-leg squatting, forward lunging, leg extensions, leg raises.
Freestyle swimming:
- Lateral shoulder raises, forward step lunges, upright rows, barbell pullovers.
Jumping:
- Olympic lifts, squatting motions.
Racquet sports:
- Flat dumbbell flyes, lower body exercises.
Rowing:
- Power cleans, clean pulls, weightlifting derivatives, squatting activities.
Running and sprinting:
- Squat clean, front squat, lunging, step-up activities.
Throwing and pitching:
- (See transcript for examples)

Numerous ways to construct a training program; aim to have guiding principles.
Weightlifting derivatives and weightlifting movements should be central.
Squatting, benching, and deadlifting: High force, low velocity.
Pulling derivatives: Moderate to high force, moderate to high velocity (depending on loading).
Weightlifting movements: High force, high velocity.
Multi-joint exercises are more efficient for whole-body training.

Ground-based training is superior to unilateral and individual joint training.
Weightlifting derivatives allow for plasticity in targeted training activities across a spectrum of loading.

$Jump \space Shrug \longrightarrow Snatch \& \space Clean \longrightarrow Deadlift$

Different loadings yield different velocity parameters. A high-speed deadlift with low loads isn't as fast as a jump.
Aligning with Speed Strength and Strength Speed.
- Weightlifting derivatives are primary training activities.

Horizontal: Complete all sets of one exercise before moving on.
Vertical (Circuit): Perform one set of each exercise with minimal rest; generally suboptimal for strength.
Alternating (Super Setting): Alternate sets of two exercises; has potential.
Hybrid: Combination of all three methods.

Power clean, back squat, jump squat, depth jump.
Back squat performed early to potentiate jumps (may be supersetted).
Sequence: Most technical exercise to big strength exercise to power exercise to depth jump.

Snatch followed by snatch pull and snatch pull from blocks.
Snatch serves as warm-up for snatch pull and snatch pull from blocks, reducing needed warm-up sets.
Example: 3-4 warm-up sets for snatch, then no warm-ups for subsequent exercises in that sequence.
Romanian deadlift follows with some warm-up sets for the hinging motion.

3-week block of sets of 10 (percentages of 10RM).
4-week block of 3 sets of 5 with loading variation.
Overreaching microcycle at 5 sets of 5, then reduced volume to 3 sets of 3 and 3 sets of 2.
Loading: 3 weeks up, 1 week down structure.

Strength Endurance Block:
- Day 1: Back squats, military press, split squats, bench press.
- Day 2: Power cleans/pulls, stiff leg deadlifts, bent over rows, pull-ups.
- Day 3 (lighter): Power cleans/pulls, back squats, incline bench, bent over rows.
Max Strength and Overreaching Block:
- Similar structure, with changes in exercise selection.
Last Block:
- Jerk variations, quarter squat with squat jump, bench press, power clean variations.
- Targeted changes in exercises to align with goals.

American football players.
Parallel squats, quarter squats, bench press, push press, and abdominal work.
Quarter squats, mid-thigh pulls, stiff leg deadlifts, bent over row, and crunches.
Sequential, combined, strength and power-focused programs used. Alternations in training loads.

Day 1: Full squats, bench press, clean pull, push press, underhand chins.
Day 2: Power clean hang, power shrug, split jerk, narrow grip bench press, close grip pull down.
Different loading structures for core, assistance, strength, and power exercises.

Day 1: Back squat, split squat, RDL, press ups, drop landings.
Day 2: Front squat, rear foot elevated split squat, dead lift chin ups, Nordic curls.

Back squat, behind the neck press, bench press.
Power snatch, clean grip shrug, mid-thigh pull, stiff leg deadlift, dumbbell rows.
Quarter squats plus weighted jumps (supersetted).
Fluctuations in loadings.

Simple is often better.
Prioritize ground-based, large mass exercises. Small mass exercises should not dominate.
Select exercises based on dynamic correspondence.
Dynamic: Select exercises based on the principle of dynamic correspondence