Privacy and terms at the bottom of this page. Plyometrics 2. For example, you can have the client perform Olympic lifts and jumps for 3-6 sets of 1-5 reps, and med ball throws for 3-5 sets of 5-10 reps. There are no shortcuts, no magic pills or potions. Here is what phase two may look like… Phase 2 : Maximal Strength, Speed Strength, Explosive Power, Sport Specific Conditioning. For 3a, 3b, and 3c: Decrease rest periods to 30-90 seconds. The Platinum Strenght & Conditioning Excel template is the ULTIMATE program design tool. ... Design Your Own High School Strength … The great thing about the plug-and-play method is that youâre mostly good to go with the program youâve created. Keeping this in mind, youâll 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). You can play around with the Excel templates as you see fit. Know some folks who would like this article? If a client would do better with the dumbbell bench press instead of a barbell bench press because the barbell irritates his shoulders, then make the change. Tu… 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 The correct sequence accounts for things like percentages, reps and sets. A proper strength training program is crucial to help your clients achieve their goals of losing fat, building muscle, or improving their performance. In a full-body session, you’d pair an upper body exercise with a lower body exercise (e.g., front squats with chin-ups). 2b) UB vertical pushing (neural) – Half-kneeling landmine press 3×6, rest 90s The variation we choose all depends on the player’s injury history, possible mobility issues, and technical execution with a given variation. 2a) LB knee-dominant (neural) – Dumbbell rear-foot elevated split squat 3×6, rest 90s For example, if youâve got an office worker walking with a slouch, youâd probably want to hammer his upper back with rows to pull his shoulders back into a more neutral position. 3b) UB horizontal pushing (metabolic) – Dumbbell bench press 3×8, rest 75s ... And that's how this template was born: the best program design software available today. 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. Below are some of the main variables you will utilize toward your new functionally fit, tactical physique. Yunus Barisik, CSCS, is the founder of Next Level Athletics, where he specializes in making hockey players strong, fast, and explosive. Texans Strength and Conditioning Program The fitness formula for a well-conditioned Texans football player is a simple one. 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. 2a) LB hip-dominant (neural) – Deadlift off blocks 3×5, rest 90s Aug. 28 - JCSMS Official Collective Statement on Health, Equity, Inclusion, & Progress Jul. This all would take less than 60 minutes to complete. Anything less than twice per week won’t do much for strength and performance gains. Hereâs the general gist for rest periods: Also, keep in mind that not every power/explosive exercise taxes the nervous system to a similar degree. A caveat: If you’re working with competitive strength athletes (e.g., powerlifters, Olympic lifters, bodybuilders, and strongman competitors), this template may not be ideal. With dropdowns for exercises, auto calculating weights and an easy to use dashboard, this template is sure to cut hours off your work week. 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. Basics & Advanced Excel Courses Included! 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. You should also have a basic template for all new, untrained clients who you know will be starting with the basic movement patterns. The Bronze Strength & Conditioning template is our introductory template designed to help coaches with small groups of athletes write programs more efficiently. Many trainers and coaches use dropdown cells in EXCEL to make program creation less time consuming. VIP COURSE INCLUDED - MAKE YOUR OWN GOLD TEMPLATE. 25 - Results for the CSCCa 2020 Board of Directors Election Jun. Free Youâll notice that isolation exercises like curls or triceps extensions donât fit into any of those eight categories, but weâll get to that in a minute. While everyone else was talking about body-part splits and isolation exercises, King approached program design by dividing exercises into movement patterns (see below). 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. ... Brian Grasso, strength and conditioning program, Strength Training for Kids, Youth Resistance Training. The important thing here is to progress and regress movements according to the abilities of the individual youâre programming for. He has trained more than 500 hockey players at all levels, including NHL draft picks and world champions. Heâs written articles for 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. 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. The exact exercise selection doesnât matter much. 2a) LB knee-dominant (neural) – Front squat 4×5, rest 2 min 3c) Core (metabolic) – Dead bug 3×10 per leg, rest 60s, 1) Power (neural) – Box jump 3×5, rest 60s Squat variation… Template Design is a style of programming that has yet to truly catch on industry-wide, but is remarkably effective, especially when working with younger, sport-based populations. However, that doesn’t mean my guys always pull from the floor with a straight bar like a powerlifter would. You shouldn’t have to choose between strength or conditioning. 22 - Notice to CSCCa Regarding Chris Doyle's Position Jun. MS Excel is unique in that it allows us to organize our thoughts in charts and tables for later recall. Design elite strength and conditioning programs that match your players' lifting experience and ability to maximize performance. For conditioning programs, it’s typically best to start with no more than 2-3 of this type of goal. So 2-4 training sessions per week hit the sweet spot. Basically: this is designed to help YOU create better programs in less time! The logic behind this template is that you start your training sessions with a power exercise that targets the nervous system, move on to heavy multi-joint exercises where you can pile on the weights to build strength, and wrap it up with some higher rep hypertrophy work that gets a nice pump going and keeps the joints healthy. With Starting Strength keep in mind it is for “STARTING”, and it is great for learning. Of course, you can make several templates and use whatever training techniques you like. 3a) Metabolic (assistance/isolation exercise) – sets 2-4, reps 8-12+, rest 30-90s. As a general rule of thumb, keep reps lower to avoid premature fatigue and grinding out an exercise with bad form. 3b) UB horizontal pushing (metabolic) – Dumbbell bench press 3×8, rest 60s With low-intensity jumps and med ball throws, around 60 seconds works well. Every training session begins with a power or explosive movement. 3 strength-focused workouts 2. Some of my choices include jumps, medicine ball throws, or Olympic lifts. Power movements 1. All of my hockey players will perform some type of deadlift by default as their heavy, lower body hip-dominant movement. Get FREE access to the PTDC newsletter, which youâll receive 2-3 times a week. The Best Strength & Conditioning Program Design Software (Made in Microsoft Excel!) A squat session for instance could look something like – 1. For power movements: In Olympic lifts and high-level jumps, aim for 2-3 minutes of rest between sets. If so, we can help. 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. 25 - CSCCa Update on Coach Doyle's Board Position Jun. 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. or longer 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. 25 - CSCCa Statement on the CSCCa Disciplinary Policy Jun. Heavy strength lifts next because if you save them for after the high-rep work, your client would be fatigued. Olympic lifting 2. 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. 4-2 weeks out 3c) Core (metabolic) – Standing Pallof press 3×8, rest 75s. In general, programs should follow the pattern below: 1. 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. In the second block of exercises within the template (2a and 2b), we’ll pick two big, multi-joint exercises targeting opposing muscle groups in a superset fashion. A long-term commitment is necessary to reach and maintain your full physical potential. There are many different cloud based software solutions available now but I always find myself coming back to MS Excel as my go to programming solution. Learn how to make more, work smarter and do better. 3a) LB knee-dominant (metabolic) – Dumbbell split squat 3×8, rest 60s Many athletes can be disciplined for a 3c) Core (metabolic) – Ab wheel 3×10, rest 75s, 1) Power (neural) – Depth jump 3×5, rest 2 min 3a) LB knee-dominant (metabolic) – Dumbbell split squat 3×8, rest 75s A workout template allows you to have consistent training sessions and adjust ... You want your strength and conditioning program to give you results. or longer 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. On the other hand, your typical fat loss client or non-strength athlete won’t be devoting more than four weekly workouts to achieving their body composition or performance goals. The most advanced strength & conditioning templates on the market. 3c) Core (metabolic) – Standing Pallof press 3×8, rest 60s. 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. 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. 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. They might do trap bar deadlifts, deadlifts off blocks, sumo deadlifts, Romanian deadlifts, or even landmine deadlifts. For 1-30 Athletes. Thereâs just one problem: program design and updates can be a major time suck if you train dozens or, perhaps, hundreds of clients and athletes. 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