Doug Katona. Today s Tasks. Your Weekly Training Strength/CV T/T/Sport It s smart. Why Program?
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1 Today s Tasks Session 615 The Power of Programming 1. Learn to program for yourself, athletes, clients or groups; become a mad scientist, programming geek! 2. Understand adaptation & training program balance. 3. Gain knowledge on performance metrics. 4. Learn how to organize & cycle the training plan. Doug Katona 5. Learn training techniques to maximize performance and fitness capacity. Why Program? Your Weekly Training Day Strength/CV T/T/Sport It s smart. It s what effective coaches/trainers do. It s efficient and enhances good communication. To ensure results on time. Provides a structured, balanced plan. It s professional. Monday Tuesday Wednesday Thursday Friday Saturday
2 Programming Points for Precision 1. Know the athlete or group. * Athlete Profile & Data Reference - General info & Life Context - Bio Markers & History/Results - Current Training, Nutrition & Recovery - Self-Appraisal & Objectives/Goals 2. Coaching Due Diligence * Biomechanical & M.E. Analysis * Assess Readiness: Strength, Stamina, S + S * Communicate (Listen!) So You Think You re Fit? Strength: 1. Squat (HBBS): 2. Bench Press: 3. Power Clean/DL: Stamina: 1. Row 1000m: min AMDAP on bike: 3. Run 2 miles: S + S: (varies pending athlete) (examples) Adaptation Efficiency Common Programming Problems 1. Excessive metabolic conditioning with no intent. 2. Insufficient skill progression. 3. Putting volume before skill/tech. & intensity. G.A.S. Successful Training = Apply-Recover-Adapt to Stress S.A.I.D. (The Load Factor) 4. Random load factor. Overtraining? 5. Not factoring tissues, mobility, ability, flexibility under load, experience, aptitude, R:R & DATA! The Training Balance: 1. Proper Structure 2. Fueling 3. Recovery
3 The Train.168 Program Training Week: Monday Sunday 3-1 cycling, , 5-2, 6-1 (4-3 to scale) Squat (2-3x) Press (2-3x) DL/Clean/O Lift (2-3x) Stamina/Sport Specific (4-6x) Strength + Stamina Session (2-4x, min) (gymnastic/bw, with & without load; address metabolic pathways) 5 Points of Scaling: Intent Driven! 1. +/- Reps * the +/- two-rep rule 2. Work to Rest (W:R) Ratio * Adjust to elicit training response desired 3. Adjust load * can also adjust equipment choice 4. Adjust time * consider load factor 5. Adjust distance * to fit time element Conjugate Method Linear Progression (Louie Simmons, Westside Barbell) (Starting Strength, Mark Rippetoe) D/WK: 4 (2-3 to begin) D/WK: 3 (non-consecutive) Keys: DE = & ME = DE (1-3 reps; 9-12 sets) ME (1-3 reps, 8-12 sets) Keys: Add 5# weekly Rep Schemes: Sessions: Push/Pull/Variations/Tools/Accessory Sessions: Squat, DL, BP, SP, PC (Order: SQ-UB-Pull)
4 Prilepin s Table Wendler (Jim Wendler) Percent Reps/Sets Optimal Total Range Keys: Percentages & PRs (frequently), 4-wk cycles Rep Schemes: D/WK: 3-4 Sessions: Squat, DL, BP, SP Time To Refine Your Training (Review, Share, Refine) Programming Menu/Options OTM/OTM O-E: RFT/RNFT: AMRAP (2): FOR TIME: TEMPO: PHYF: MONOSTRUCTURAL: COUPLET:
5 Session Flow: A Coaching Model The Finish (WILL VARY PENDING ATHLETE, INTENT AND ABILITY) (Based on a 60-minute session) Mobility Light Movement/Active Mob. Stretch Warm-up (A/B/C) Session Explanation/Demo Session-Specific w/u TRAINING SESSION Post Session Coaching Q, A & D Come train, get coached & workout at the RedCon booth (1201) doug.katona@redcongym.com References Baechle, T., & Earle, R. (2008). Essentials of Strength and Conditioning. (3rd. ed.). Champaign, IL. Human Kinetics. Katona, D. (2015). High Intensity Training Manual. Train.168 Institute. Rippetoe, M. (2013). Practical Programming for Strength Training. (3rd. Ed.). Wichita Falls, TX. The Aasgaard Company. Simmons, L. (2007). The Westside Barbell Book of Methods. Finland. Action Printing. Wendler, J Manual. USA Weightlifting. (2014). Weightlifting and Sport Performance Coaching Course Manual.
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