Program Design Essentials . You can’t move forward in your career until you learn how to coach fitness and nutrition online responsibly, effectively, efficiently, and confidently. Program Design for Resistance Training 443 made to concentrate on only one training outcome per season. You really don’t need longer rest when the goal is to build some work capacity and get a nice pump going to finish off a session. 3b) Metabolic (assistance/isolation exercise) – sets 2-4, reps 8-12+, rest 30-90s. Level 1 template from Excel Training Designs. Squat variation… You want to grow muscle, become stronger, and look better. FREE Annual Planner for Sports and Strength Card Builder Print Out I would love to rise an awareness on the two tools for coaches. 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. All of our personal training program design templates are able to be edited and modified by the coach. Sprinting 3. 3c) Core (metabolic) – Standing Pallof press 3×8, rest 60s. Paused Squats – 6 x 3 @ 65% 1RM 3. or longer Get FREE access to the PTDC newsletter, which you’ll receive 2-3 times a week. A proper strength training program is crucial to help your clients achieve their goals of losing fat, building muscle, or improving their performance. The important thing here is to progress and regress movements according to the abilities of the individual you’re programming for. 3x3 Performance Programming Matrix. A long-term commitment is … Program Design. 3b) UB horizontal pulling (metabolic) – Single-arm dumbbell row 3×8, rest 75s 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. To … Yunus Barisik, CSCS, is the founder of Next Level Athletics, where he specializes in making hockey players strong, fast, and explosive. 3a) LB knee-dominant (metabolic) – Dumbbell split squat 3×8, rest 75s You can also easily apply the program to a team or small group training setting. 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. 3c) Metabolic (assistance/isolation exercise) – sets 2-4, reps 8-12+, rest 30-90s. Building an effective strength and conditioning program is key to success. It doesn’t matter whether you train sports athletes or cubicle workers, training power is mandatory. Obviously, hitting the weights is the plan, along with proper food intake. 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). 2a) LB knee-dominant (neural) – Front squat 4×5, rest 2 min We also provide up to 60 modern, proven strength and conditioning workout templates that include sport-specific programs, in-season/off-season phases and specialty programs such as Conjugate, Triphasic, linear and non-linear periodization. Engineered specifically to take the time out of program design and management, if you train a lot of athletes, you need this template! He has trained more than 500 hockey players at all levels, including NHL draft picks and world champions. Why Strength Training is Equally Important as Conditioning (With Template) For the record, I'm not writing this article to bash CrossFit; I'm writing this to present an alternative way of doing things while STILL utilizing the best aspects of CrossFit. 2a) LB knee-dominant (neural) – Dumbbell rear-foot elevated split squat 3×6, rest 90s At the same time, you probably take great pride in creating results-driven programs for your clients. 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. Sticking with jumps and medicine ball throws would be a better choice for power exercise. Going back to the sample template I’ve created, I need a power or explosive exercise. ... Omnidroid is a 5 day strength program … You shouldn’t have to choose between strength or conditioning. 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. Here’s the general gist for rest periods: Also, keep in mind that not every power/explosive exercise taxes the nervous system to a similar degree. 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. Copyright © 2012-2020 TeamBuildr, LLC All Rights Reserved. Program Design Essentials This system is designed to make it easier for you to develop effective and periodized exercise programs for your athletes and clients. Plyometrics 2. Conditioning is an important part of fitness. or longer There’s just one problem: program design and updates can be a major time suck if you train dozens or, perhaps, hundreds of clients and athletes. MS Excel is unique in that it allows us to organize our thoughts in charts and tables for later recall. Meanwhile, upper body horizontal pushing would include all bench press, push-up, and dip variations. 3c) Core (metabolic) – Dead bug 3×10 per leg, rest 60s, 1) Power (neural) – Box jump 3×5, rest 60s upper-back, trunk, and arm work).The workout days aren’t set in stone, but we recommend the following training week: 1. Meanwhile, upper body horizontal pushing would include all bench press, push-up, and 3c: rest... Same time, you can make several templates and use whatever training techniques you like, however, further. – strength, mobility/flexibility and conditioning … the latest conversion charts to and! 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