Here’s what this could all look like in a twice-per-week, full-body, in-season strength training exercise program for a pro hockey player: 1) Power (neural) – Power clean from hang 4×3, rest 3 min But for the field sports athlete or average desk jockey who doesn’t need fancy periodization schemes, it’s a great way to program efficiently. Coaches can visit BridgeAthletic for more tips on getting their strength program up and running. upper-back, trunk, and arm work).The workout days aren’t set in stone, but we recommend the following training week: 1. Click here to learn more about Online Trainer Coaching—the world’s first online training program specifically designed for fitness and nutrition professionals.). And here’s an example of a twice-a-week strength training program for the average personal training client who wants a lifting schedule to lose fat, where some of the exercises, set and rep schemes, and rest periods are altered to better match their current fitness levels, needs, and lifting experience. )Â, (Or maybe you want help getting your own fitness back on track? 3b) Metabolic (assistance/isolation exercise) – sets 2-4, reps 8-12+, rest 30-90s. They might do trap bar deadlifts, deadlifts off blocks, sumo deadlifts, Romanian deadlifts, or even landmine deadlifts. Florida Gulf Coast University (FGCU) held its official dedication and ribbon-cutting ceremony of its state-of-the-art weight room attached to Alico Arena this week. For example, if you’ve got an office worker walking with a slouch, you’d probably want to hammer his upper back with rows to pull his shoulders back into a more neutral position. This heavily depends on the client’s goals. Heavy strength lifts next because if you save them for after the high-rep work, your client would be fatigued. A workout template allows you to have consistent training sessions and adjust ... You want your strength and conditioning program to give you results. I’ve included an Excel sheet with pre-made examples of how to program for the following training goals and weekly training frequency. From pre-formatted Excel spreadsheets with drop down options, to Quick Tip exercise videos with coaching cues, Program Design Essentials is your partner for professional-level training and coaching. The Gold Strength & Conditioning Template is our best selling template line of all time! Use these 5 elements as the foundation for your elite strength program. Of course, you can make several templates and use whatever training techniques you like. 3c) Core (metabolic) – Standing Pallof press 3×8, rest 60s. Privacy and terms at the bottom of this page. I’ll show you a better way to program more efficiently and save you hours of precious time, without compromising the quality of your work or results. Our task is to figure out what is a safe exercise within those movement categories for each client or athlete, then adjust the reps, sets, and rest periods accordingly. You can’t move forward in your career until you learn how to coach fitness and nutrition online responsibly, effectively, efficiently, and confidently. You should also have a basic template for all new, untrained clients who you know will be starting with the basic movement patterns. Their resumes reflect such skills as helping design and carry out workout routines for a variety of sports, managing large groups of athletes, and assisting with general business tasks for the company. Aug. 28 - JCSMS Official Collective Statement on Health, Equity, Inclusion, & Progress Jul. 3 strength-focused workouts 2. Your email will never be shared and you can unsubscribe anytime. There are no shortcuts, no magic pills or potions. 3a) LB knee-dominant (metabolic) – Dumbbell split squat 3×8, rest 60s Don't settle for less than the best. 2b) Neural (heavy multi-joint exercise) – sets 3-6, reps 1-6, rest 2 min. Two minutes of rest after eight med ball floor slams, for example, would be overkill since it’s not a very neurally-demanding activity. Block periodization – the kind of programming I had Pete doing – involves dividing training into different sections. 3a) LB hip-dominant (metabolic) – Weighted 45-degree back extension 3×10, rest 75s The same process can be translated into your program design. Click here to learn more about, —the world’s first online training program specifically designed for f. ALL CONTENT COPYRIGHT © J. GOODMAN CONSULTING INC. mobility restrictions or previous injuries, player whose lower back was too banged up for him, Online Trainer Academy Level 1 Certification, The Best Exercises and Workouts for Complete Beginners, Stop Training Your Clients Like CrossFitters, Bodybuilders, or Powerlifters, The Best Books for Personal Trainers in 2020. or longer ----- Paused Squats – 6 x 3 @ 65% 1RM 3. It is therefore imperative that players have a proper strength program in place if they want to improve/maintain their strength, power and size whilst staying resilient to injury. 25 - CSCCa Update on Coach Doyle's Board Position Jun. Typically you start with a 4-6 week introductory block, where reps are higher, and weight is lower, and you’d use a wide variety of exercises. (Or someone who needs to take a hint?!). The higher the percentage of the lift, the closer to the beginning of the session it should be.If you sequence properly, you have a better chance to hit PRs, avoid overtraining, stay injury free, and have enough energy to finish a workout. Know some folks who would like this article? A well-rounded approach to program design may effectively assist the single-sport athlete in developing and maintaining a foundational level of fitness, strength and flexibility. Some of my choices include jumps, medicine ball throws, or Olympic lifts. Save Time and make better programs with Excel Training Designs. The template, usually made and kept on Excel, is flexible enough for me to individualize programs for hundreds of athletes, so I don’t have to write each and every new program from scratch. If so, we can help. Even if I were working with a player whose lower back was too banged up for him to perform any of those movements without issues, an exercise that stresses the spine less, like hip thrusts or back extensions, could be a viable alternative for hitting the posterior chain muscles. For 1-30 Athletes. This does mean that during its creation you have to spend a lot more time on doing the work up front to have a standard framework in place. Many athletes can be disciplined for a 2a) Neural (heavy multi-joint exercise) – sets 3-6, reps 1-6, rest 2 min. Trainees with mobility restrictions or previous injuries, however, need further consideration and smart modifications. Squat variation… Here’s how. Get FREE access to the PTDC newsletter, which you’ll receive 2-3 times a week. Anything less than twice per week won’t do much for strength and performance gains. ... Joe Kenn was named the NSCA 2002 National Strength and Conditioning Professional of the Year. MS Excel is unique in that it allows us to organize our thoughts in charts and tables for later recall. In a full-body session, you’d pair an upper body exercise with a lower body exercise (e.g., front squats with chin-ups). Tag: strength and conditioning program design template Showing all 2 results Sort by popularity Sort by latest Sort by price: low to high Sort by price: high to low The National Strength and Conditioning Association (NSCA) approved 0.7 CEU(s) for certified individuals who successfully complete the Complete Program Design course. You can play around with the Excel templates as you see fit. 25 - CSCCa Statement on the CSCCa Disciplinary Policy Jun. Monday – Day 1 lifting 2. Sequencing is crucial to any program. ORDER NOW! Lets start with a basic template to use for each workout. 2 GPP days including conditioning workouts (e.g. While everyone else was talking about body-part splits and isolation exercises, King approached program design by dividing exercises into movement patterns (see below). I call this programming the “plug-and-play” method, which is a streamlined template for strength program design. Exercises in the lower body knee-dominant category would consist of back squats, front squats, box squats, split squats, rear-foot elevated split squats, reverse lunges, walking lunges, etc. Keeping this in mind, you’ll want to keep rest periods longer on blocks one and two (explosive and heavy strength movements), then decrease rest times when you move on to block three (higher rep hypertrophy work). For 3a, 3b, and 3c: Decrease rest periods to 30-90 seconds. VIP COURSE INCLUDED - MAKE YOUR OWN GOLD TEMPLATE. 3c) Metabolic (assistance/isolation exercise) – sets 2-4, reps 8-12+, rest 30-90s. These modifications just go to show that program individualization doesn’t mean that each new client necessarily requires a training program to be built from scratch. This is my fifth season at the Newtown Jets in which I have utilised Dan Baker’s in-season strength template. The Best Strength & Conditioning Program Design Software (Made in Microsoft Excel!) Free For example, exercises in the power category would consist of jumps, medicine ball throws, and Olympic lift variations. 2b) UB vertical pulling (neural) – Assisted or body-weight chin-up 3×6, rest 90s With low-intensity jumps and med ball throws, around 60 seconds works well. 8 Training Variables For An Effective Functional Strength & Conditioning Workout. This first step goes back to Australian strength coach Ian King’s teachings, which were well ahead of their time in the ’90s. You now have a way of individualizing your program, a lot quicker and more simply, for each client or athlete that stays true to your training philosophy. NSCA's Guide to Program Design offers the most current information, guidance, and protocols from respected scientists and practitioners with expertise in strength and conditioning program design. These are the steps and considerations to creating your template, which you can make on Excel or Google Spreadsheets. Once you do, however, the integrity and quality of your weight training programs thereafter should never take a hit as you make programs for one client after another. A long-term commitment is necessary to reach and maintain your full physical potential. Texans Strength and Conditioning Program The fitness formula for a well-conditioned Texans football player is a simple one. This all would take less than 60 minutes to complete. It’s not just for athletes, it’s for anyone that wants to be healthier, live longer, recover faster and look and feel their best. Article as PDF (395 KB) Print this Article ... National Strength and Conditioning Association Journal: October 1992 - Volume 14 - Issue 5 - ppg 31-41. This system is designed to make it easier for you to develop effective and periodized exercise programs for your athletes and clients. If you liked this post, be sure to check out other articles on software programming and coaching away the athlete's inner critic . 2b) UB vertical pulling (neural) – Weighted chin-up 4×3, rest 2 min If you don’t feel comfortable giving a client heavy, low-rep maximal strength work, you can bump the reps up to 6-8 per set. The exact exercise selection doesn’t matter much. You’ll notice that isolation exercises like curls or triceps extensions don’t fit into any of those eight categories, but we’ll get to that in a minute. The third block (3a, 3b, and 3c) is basically a tri-set of bodybuilding-style work in the 8-12+ rep range. NSCA's Guide to Program Design offers the most current information, guidance, and protocols from respected scientists and practitioners with expertise in strength and conditioning program design. Below we have put together what we feel is a solid and easy to follow offseason strength and conditioning program that effectively trains you the way a football player should train. Explosive power, speed strength, and anaerobic conditioning become the focus leading into more sport specific timed duration bouts of conditioning (lactic conditioning circuits 3×5, 5×5). You can create tables for exercise lists, set and rep configurations, and any number of other variables that you may need to recall later on. The variation we choose all depends on the player’s injury history, possible mobility issues, and technical execution with a given variation. All of my hockey players will perform some type of deadlift by default as their heavy, lower body hip-dominant movement. Joe Kenn, MA, CSCS,*D, RSCC, spoke at the NSCA's 2012 National Conference choosing the appropriate exercises to develop athletes and design programs. Exercise Science Program design. Sprinting 3. Split Squats – 3 x Stack and Muscle & Strength, and he also wrote Next Level Hockey Training, a comprehensive resource for building strength, size, and power, while staying injury-free. 3b) UB horizontal pulling (metabolic) – Single-arm dumbbell row 3×8, rest 60s With dropdowns for exercises, auto calculating weights and an easy to use dashboard, this template is sure to cut hours off your work week. I approach my templates with a couple of preconceptions in mind: Based on the above criteria, here’s a very simple strength training workout sequence that enhances explosiveness and builds strength and muscle. Plyometrics 2. Tips to Maximize Muscle Recovery ... FGCU Opens Sublett Family Strength & Conditioning Center. Strength or core exercises 1. We know that the nervous system can take longer than your muscles to recover between sets. 25 - Results for the CSCCa 2020 Board of Directors Election Jun. Google Sheets Personal Training Templates. This includes direct work for the upper back, legs, glutes, arms, abs, or whichever body part you deem requires more attention. To learn more check out these articles on programming and measuring success. A proper strength training program is crucial to help your clients achieve their goals of losing fat, building muscle, or improving their performance. With dropdowns for exercises, auto calculating weights and an easy to use dashboard, this template is sure to cut hours off your work week. The correct sequence accounts for things like percentages, reps and sets. ... Design Your Own High School Strength … What Starting Strength Looks Like: Now, in all of the rest of the examples, it is easy for me to give you a template to see what the program looks like and how it is followed. Home > October 1992 - Volume 14 - Issue 5 > PROGRAM DESIGN: Personal Training Program Design and Periodi... < Previous Abstract; Next Abstract > Article Tools. 2a) LB knee-dominant (neural) – Front squat 4×5, rest 2 min You shouldn’t have to choose between strength or conditioning. Sticking with jumps and medicine ball throws would be a better choice for power exercise. 3c) Core (metabolic) – Ab wheel 3×10, rest 75s, 1) Power (neural) – Depth jump 3×5, rest 2 min An example of how the strength and conditioning professional may prioritize the resistance training emphases during the four main sport seasons is shown in table 17.2. Every training session begins with a power or explosive movement. ... Brian Grasso, strength and conditioning program, Strength Training for Kids, Youth Resistance Training. As a general rule of thumb, keep reps lower to avoid premature fatigue and grinding out an exercise with bad form. When choosing the three exercises, you can stick with exercises that involve several muscle groups, such as close-grip bench presses, push-ups, back extensions and lunges; or throw in some more isolation stuff like curls and lat pull-downs. Because I have put in a lot of time building up … Automate every tedious process of designing programs, save time and effort with a better quality program. Program Design. For example, if you see you have programmed three upper body pushing movements in a row, you can easily add more pulling exercises to balance out the program. The most advanced strength & conditioning templates on the market. 22 - Notice to CSCCa Regarding Chris Doyle's Position Jun. 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