Designing High School & College Level Strength Training Programs

1. Designing High School & College Level Strength Training Programs David Sandler, MS, CSCS*D, RSCC*D, FNSCA Senior Director of Education and Performance dsandler@nsca-lift.org

2. Overview of Today’s Lecture • Principles of Training • Review Weight Training Program Variables • General Programming Considerations • Developing a Program

3. Principles of Training A Review of Important Programming Concepts

4. The Body Responds and Adapts to StressAdaptation Principle • Organs and Systems adapt to the stresses placed upon it • Improved heart, respiratory function and blood circulation • Improved muscular strength and endurance

5. Increased Muscle Size from Resistance Training Improved Tolerance to Lactic Acid Improved Muscular Endurance Adaptation Example

6. You Must Work Hard to See ResultsOverload Principle • In order to see improvement, you must push your systems beyond their normal capacity • Increase workload to challenge your body • Stress placed on system must be greater than normal

7. Overload Example • Performing Extra Reps • Performing Extra Sets • Increasing Resistance • Decreasing Rest

8. Williams Model of Overuse Increased Training Effort Increased Stress to Tissues Decrease Training Effort Microscopic Tissue Damage Tissue Remodeling Rate of Remodeling Rate of Remodeling Rate of Continued Tissue Damage Rate of Continued Tissue Damage < > Overuse Injury Stronger Tissue

9. 24 48 72 96 120 144 168 Peak Adaptation Performance Recovery Stress Time (hours) Stress - Recovery

10. Peak Adaptation Recovery Recovery Performance Recovery Workout 1 Workout 2 Workout 3 Recovery and Adaptation

11. The Body Adapts In a Specific MannerSpecificity Principle • Training must relate to desired results • Programs tailored to meet needs • Performance improvement is directly related to the type of training and the training results • The body adapts and improves specifically to the stimulus placed upon it

12. Specificity Examples • Metabolic Specificity • Physiological Specificity • Biomechanical Specificity • Neurological Specificity

13. SPECIFICITY OF EXERCISE The adaptation which takes place in response to an overload will be dictated by the nature of the stimulus. It is a systematic approach to programming exercise.

14. Comprehensive Training Program • Strength • Power • Speed • Agility • Coordination • Flexibility • Balance • Muscular Endurance • Cardiovascular Endurance

15. What is Sport Specific? 1. Do plyos because they are sport specific 2. Do balance exercises because they are sport specific 3. Do power cleans because they are sport specific BUT Don’t do regular weight training exercises or use machines because they are not sport specific Why is it that we think certain exercises are more sport specific then others?

16. So…What is Your Sport? What is your sport’s goal?

17. Keep Your Program InterestingVariation Principle • In order to prevent plateaus, you need to change the stimulus • Prevents boredom • Prevents overtraining • Use a variety of modalities and exercises

18. Variation Examples • Advanced Lifting Techniques • Pre/post exhaust, drop sets, partials, etc. • Vary The Normal Routine • Alter the sets, reps, exercise order, etc.

19. Hypertrophy and Performance • Hypertrophy is important for long term strength development • Two types of hypertrophy • Myofibrillar • Sacroplasmic • Sarcoplasmic hypertrophy causes whole size muscle to increase without an equal change in strength

20. Hypertrophy and Performance Myofibrillar Hypertrophy Sacroplasmic Hypertrophy

21. Hypertrophy Training • Higher training volumes associated with increases in muscular size • Moderate to high number of repetitions (8-12) • 3 or more exercises per muscle group • Rest time between 60-90 seconds

22. Strength Training and Performance • Volume depends on the optimal number of repetitions (3-6) • 1-3 reps typically used for peaking • Two to Five sets • Athletes who seek maximal strength need long rest periods, 3-5 minutes, or longer

23. There is More Than 1 Type of Strength Training • Absolute strength • Relative strength • Speed strength • Explosive strength • Starting strength • Strength Endurance

24. Absolute Strength • Maximum amount of weight lifted regardless of body weight • Most important for heavyweight categories or those sport where an implement rather than the body is accelerated • Focusing only on absolute strength may be detrimental to performance

25. Absolute Strength • Developed using submaximal repetition methods of training • Intensity 60-80% 1 RM • Volume 30-40 reps/ muscle group • 3-4 sessions per week/ muscle group • Rest between sets  2:00 • Bodybuilding methods

26. Muscular Endurance Training • Emphasize performing many repetitions, 12 or more, per set • Overall volume load is not high because actual weights lifted are lighter • Rest time between sets <60secs. • Can do less rep sets, but must decrease rest time to match

27. Endurance Hypertrophy Strength Power Peaking Sets 1-3 2-4 2-5 3-5 1-3 Reps 12-20 8-12 4-8 3-5 1-3 Volume Med High High High Low Intensity Low Low Med High Med-Low Very High Rest 30s-60s 60s-90s 2:30-5 min 3-5 min 5-8min # of Sets 12-15 18-24 16-20 18-21 3-5 Training Load

28. Selecting Exercises May be The Most Important Factor In Designing Programs • Exercises included in the program depend on the time of the year and will focus on one of the following • Injury prevention muscle balance • Development of maximum strength • Development of sport specific strength • Development of sport power • Development of Balance, Coordination, etc.

29. Selecting Exercises • Weight room exercises can only take an athlete so far • Sport/Activity loading is necessary to transfer strength to performance • Must simulate all or part of a skill under higher resistance • Need a reason for every exercise in the program

30. Selecting Exercises • Ask yourself • Why is this exercise in the program? • Will this exercise make me or my client a better athlete? • How does this exercise relate to the sport? • Can I create a better exercise?

31. Machine vs. Free-Weight Training Isolation and Control vs. Stabilization Cheating and Momentum Reduced with Machines Balance, Coordination and Skill with Free-Weights Muscle Specific Force Development with Machines Multiple Muscle Coordination (Synergy) with Free-Weights Should use a Combination of Both

32. Training Movements No single exercise against resistance can duplicate sport-like movements. Increasing resistance and mimicking sport, changes the body’s ability to effectively develop the neurological recruitment and balance required. Biomechanically, training movements with resistance changes the entire dynamics of the movement by altering the lever systems within that movement. Timing and force output has to change to meet the new demand, then change back.

33. What Really Matters Proper rep execution and proper implementation of exercises that are selected because of their desired affect on the overall adaptation process as it pertains to reaching the ultimate goals

34. Does Bar Position, Hand or Foot Position, Range of Motion,and Joint Angle Make a Difference?

35. Does Rep Speed,Tempo, Rest, and Overall Workout PaceMake a Difference?

36. Endurance Hypertrophy Strength Power Peaking Sets 1-3 2-4 2-5 3-5 1-3 Reps 12-20 8-12 4-8 3-5 1-3 Volume Med High High High Low Intensity Low Low Med High Med-Low Very High Rest 30s-60s 60s-90s 2:30-5 min 3-5 min 5-8min # of Sets 12-15 18-24 16-20 18-21 3-5 Training Load

37. Putting Your Plan To Work Fine Tuning Your Training Program

38. Designing the Program • Exercises • Choice of exercises partly based on body type • Long or Short Limbs • Flexibility • Preference of exercises • What your client likes • What your client needs

39. Designing the Program • Reps • Speed is essential but should be specific to program goals • Explosive vs slow and deliberate • Fatigue causes a decrease in speed and power • Don’t train to failure unless strength is ultimate goal • Rep range is based on fatigue and technique • Most sets not more than 8 reps • Distinctive pause between reps

40. Designing the Program • Order of Exercise • Explosive movements will normally be done as the first or second exercise in a workout • Jumps and speed work first • Pulling movements then jerk type presses to follow • Slower “strength type” movements next • “Cardio”, conditioning, flexibility last • Full movements before partials

41. Designing the Program • Volume/Session • The total number of reps is training volume • For most athletes 15-30 total reps of an exercise is sufficient • 5-10 sets depending on rep range • Watch for signs of technique failure • Volume may be higher when learning the exercises to facilitate motor pattern development

42. Designing the Program • Intensity • Refers to the % of 1RM not perception of difficulty • Often difficult to determine with low skilled lifters • Often difficult to determine with tubing, bodyweight and “functional” movement patterns • Low intensity used during learning phase • Variability of movement pattern is less • Less than 60% 1RM

43. Designing the Program • Rest between sets • To allow full recovery of ATP-CP system long rest periods are needed • At least 2-3 minutes • Heavier resistance require longer rest • Up to 7-10 minutes

44. Designing the Program • Recovery between training sessions is a function of: • Volume • Intensity • Failure or not • Muscle Damage • Nutrition

45. Designing the Program • Frequency • General sport training rarely reaches muscular failure rather technique and power drop off will limit total work • Volume may be best accomplished over several workouts rather than in one session • Requires careful planning of recovery periods and training cycles

46. Designing the Program • Frequency • 4-5 sessions per week for total body training if not going to absolute failure • Heavy duty plyometric activity should be limited to 2 times per week • If incorporating a “regular” weight training session(s) in then 2-3 times per week of “additional” training is sufficient

47. R I V Jul Aug Sep Oct Nov Dec Feb Mar Apr May Jun Jan Strength Power Hypertrophy Pre-Season Transition End Season Post Season Periodization for General Sport Speed-Power 2x/wk Upper Body, Lower Body Separate 2x/wk 3 sets Speed-Power 3x/wk Upper Body, Lower Body Separate 2x/wk ea 2-3 sets Speed-Power 3x/wk Full Body 3x/wk 3-4 sets Combo Workouts Major Movements, 3x/wk 1-3sets V I 6-8 6-8 5-6 5-6 3-5 3-5 3 3 8-10 10-12 10 8 Mod M-H High High High Mod Mod Low Mod High High High Mod High High High Mod Mod Low Low Low Mod M-H M-H

48. When to Incorporate Specific Training Stimuli • Good dynamic warm-up • “New” Training Stimuli • More complex skills or new skills next for about 10-15 minutes (don’t over-do-it) • Follow with support exercises for increasing speed or power • Don’t use “heavy-shock” drills on advanced action training stimuli days • Then hit your strength exercises • Finish with Good Cool Down

49. Example Training Stimuli Program • Dynamic warm-up • 4 sets of 3 different specific footwork drills • Emphasize body mechanics and movement patterns, not just finish drill • 4 sets of 3 agility drills • Emphasize transitions and body position • 4 sets of eccentric loading drills • Emphasize proper loading technique and body position • 3 sets of 2 fast plyo drills • No depth jumps or shock drills on eccentric load strengthening days • Strength workout to finish

50. Summary • Training should not be about developing gimmicky exercises • Don’t over think, but think it through • Don’t over correct, coach one skill at a time • Focus on improving mechanics through drills and exercises that will improve on field performance and not just “in the gym” performance