Work Capacity. Speed & Multi-Directional Speed. Elastic/Reactive Strength (Speed-Strength. Explosive Strength (Strength-Speed & Spped-Strength)
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1 Work Capacity What is Work Capacity? This article will be dedicated to the topic of developing work capacity for athletic development. Before we start let s ask the question what is work capacity? Work Capacity according to Vern Gambetta is define as the following: - The ability to tolerate a high workload - The ability to recover from the workload sufficiently for the next training session and/or game/competition - The ability to resist fatigue Why is Work Capacity Important? The next question we need to ask is why is developing work capacity important for athletic development. The answer to this question can be seen in the Athletic Development Hierarchy which I adapted from Al Vermeil. Speed & Multi-Directional Speed Elastic/Reactive Strength (Speed-Strength Explosive Strength (Strength-Speed & Spped-Strength) Maximum Strength Hypertrophy (if needed) Body Composition Work Capacity Movement Quality Nutrition, Supplementation, Lifestyle, Circadian Rhythms, Mental/Emotional/Spiritual Health Figure 1: Athletic Development Hierarchy (Adapted from Al Vermeil) So as you can see from the above nutrition, supplementation, circadian rhythms, mental, emotional, spiritual health, and movement quality are the foundation to support the bio-motor qualities higher up on the hierarchy. From there we have work capacity, body composition training, hypertrophy, maximum strength, explosive strength, elastic/reactive strength, and speed and multi-directional speed.
2 To summarize the hierarchy I always say The premise of the Athletic Development Hierarchy is that all of the preceding qualities need to be optimally developed to support the succeeding qualities higher up on the hierarchy So after the first two foundational layers of the hierarchy, work capacity is a critical bio-motor that needs to be developed to sufficient levels to support its preceding bio-motor qualities. How can we measure Work Capacity? Next we need to ask How do we know if someone has good work capacity? What are good objective tests for looking at work capacity? My Choices: 1). Rest Heart Rate taken over 5-7 days 2). Yo-Yo Intermittent Recovery Test Level 1 or 2 3). 1min Resting Heart after completion of yo-yo test What are good scores for these tests? 1). Rest Heart Rate taken over 5-7 days A: 60bpm or lower 2). Yo-Yo Intermittent Recovery Test Level 1 or 2 A: At least 1200m on Level two which is what I use 3). 1min Resting Heart after completion of yo-yo test A: Can drop heart by beats in 60secs
3 How can we train Work Capacity? Finally How do we design a program to enhance work capacity? Circuit type training is very effective for developing work capacity. The use of tri-sets, quad-sets, and general circuits that are completed with a certain work to rest interval are types of training that can be used. See sample Programs below. used to form the circuits will be from the category below: Hip Dominant Knee Dominant Horizontal Push & Pull Vertical Push & Pull Core: Anti-Extension, Anti-Rotation/Lateral Flexion, Rotary I find in the rep range, timed circuits, or interval based circuits are a nice method for developing work capacity. With athletes a maintenance/introduction of power and strength qualities are also programmed for within a work capacity block.
4 Sample Programs: Example 1: Name: Block A: Week 1-4 Day 1&5: Linear Day Foam Roll: - Quads - TFL & IT Band - Adductors - Hamstrings - Calves - T-spine (chin tucked)* - Lats* - Pecs (Medball)* Tennis ball/ Sliotar - Feet - Glutes (cross leg) Time: 5mins Stretch or FMS weak link Dynamic Warm Up Linear: Knee Hug Heel Butt & Reach Overhead Reverse Lunge Walk Inchworm Spiderman Straight Leg Walk Backward Reaching Single Leg Deadlift walk A-March A-Skip High Knees High Heels Straight Leg Skip Backpedal Build Ups Time: 10mins Explosive Jumps/Hops & Med Ball Throws (Speed- Strength): A1: Explosive Jumps/Hops (NCM): Day 1: Linear Hurdle Jumps 3x5 Day 5: Linear Hurdle Hops 3x5 Each Leg Rest Interval: 60secs A2: Explosive Med Ball Throws (NCM): Day 1: Horizontal Chest Throw Overhand 2x5 Day 5: Underhand Overhead Backwards Throw 2x5 Time: 10mins Rest Interval: 60secs Linear Speed: 10m Accelerations 1x6 2 Point Start Time: 5mins Rest Interval: 60secs/ Day 3: Multi-Directional Day Foam Roll: - Quads - TFL & IT Band - Adductors - Hamstrings - Calves - T-spine (chin tucked)* - Lats* - Pecs (Medball)* Tennis ball/ Sliotar - Feet - Glutes (cross leg) Time: 5mins Stretch or FMS weak link Dynamic Warm Up Multi-Directional: Knee Hug/Heel Butt into Lateral Lunge Lateral A-March Lateral A-Skip Lateral Crossover Skip Lateral Crossunder Skip Lateral Shuffle (stay low) Carioca Lateral Crawl w/push Up x5 Dynamic Hip Turns x20secs Acceleration-Deceleration into Athlete Stance x5 Time: 10mins Explosive Hops & Med Ball Throws (Speed-Strength): A1: Explosive Hops (NCM): Day 3: Lateral/Medial Hurdle Hops 3x3 Each Leg Rest Interval: 60secs A2: Explosive Med Ball Throws (NCM): Day 3: Standing Rotational Throw 2x5 Time: 10mins Rest Interval: 60secs Multi-Directional Drills (Planned): 5m Shuffle to Base 1x3 Each Side 5m Crossover to Base 1x3 Each Side 5m Directional Step to Base 1x3 Each Side Time: 5mins Rest Interval: 1min/Sets
5 Day 1: A: Hang Clean 3x5 3x5 3x5 2x4 B: Trap Bar Dead Lift 3x5 3x5 3x5 2x4 Circuit: EDT 12-15RM 10mins 12.5mins 15mins 8mins C1: Trap Bar Deadlift C2: ½ Kneeling 2 Arm DB Curl & Press Neutral Grip Rest Interval: 3-5mins/ circuits Circuit: EDT 12-15RM 10mins 12.5mins 15mins 8mins D1: BB Reverse Lunge D2: TRX Rows Neutral Grip Rest Interval: 3-5mins/ circuits Core: E: Anterior Core Choice Rest Interval: 60secs
6 Day 3: A: Hang Clean 3x5 3x5 3x5 2x4 B: Bench Press 3x5 3x5 3x5 2x4 Circuit: EDT 12-15RM 10mins 12.5mins 15mins 8mins C1: BB RFE Split Squat C2: 3PT DB Row Neutral Grip Rest Interval: 3-5mins/ circuits Circuit: EDT 12-15RM 10mins 12.5mins 15mins 8mins D1: 2 Arm Kettlebell Swing D2: Incline DB Press Neutral Grip Rest Interval: 3-5mins/ circuits Core: E: Lateral/Rotational Core Choice Rest Interval: 0secs
7 Day 5: A: Hang Clean 3x5 3x5 3x5 2x4 B: Chin Up Supinated Grip 3x5 3x5 3x5 2x4 Circuit: EDT 12-15RM 10mins 12.5mins 15mins 8mins C1: BB Romanian Deadlift Pronated Grip C2: Push Up Rest Interval: 3-5mins/ circuits Circuit: EDT 12-15RM 10mins 12.5mins 15mins 8mins D1: Back Squat D2: TRX Row Rotational Grip Rest Interval: 3-5mins/ circuits Core: E: Anterior Core Choice Rest Interval: 60secs
8 Example 2: Day 1: A: Hang Clean 3x5 3x5 3x5 2x4 B: Trap Bar Dead Lift 3x5 3x5 3x5 2x4 Circuit: 20RM+ C1: Trap Bar Deadlift 4x 5x 6x 3x C2: ½ Kneeling Curl & Press 4x 5x 6x 3x Neutral Grip C3: DB Goblet Reverse Lunge 4x 5x 6x 3x C4: ½ Kneeling 2 Arm High Cable Row Rotational Grip 4x 5x 6x 3x C5: Plank Row 4x5 5x5 6x5 3x5 Rest Interval: Resting Heart Rate Day 3: A: Hang Clean 3x5 3x5 3x5 2x4 B: Bench Press 3x5 3x5 3x5 2x4 Circuit: 20RM+ C1: DB Goblet RFE Split Squat 4x 5x 6x 3x C2: 3PT DB Row Neutral Grip 4x 5x 6x 3x C3: KB Swing 4x 5x 6x 3x C4: Flat DB Press Neutral Grip 4x 5x 6x 3x C5: Tall Kneeling Cable Press 4x10 5x10 6x10 3x10 Rest Interval: Resting Heart Rate
9 Day 5: A: Hang Clean 3x5 3x5 3x5 2x4 B: Chin Up Supinated Grip 3x5 3x5 3x5 2x4 Circuit: 20RM+ C1: DB Goblet Squat 4x 5x 6x 3x C2: TRX Row Alternating Grip 4x 5x 6x 3x C3: DB/BB Romanian Deadlift Pronated Grip 4x 5x 6x 3x C4: Push Up 4x 5x 6x 3x C5: Plank Row 4x5 5x5 6x5 3x5 Rest Interval: Resting Heart Rate
10 Example 3: Day 1: A: Hang Clean 3x5 3x5 3x5 2x4 B: Trap Bar Dead Lift 3x5 3x5 3x5 2x4 Circuit: EDT 20RM+ 2x10min 2x12.5min 2x15min 2x8mins C1: Trap Bar Deadlift C2: ½ Kneeling 1 Arm High Cable Row Neutral Grip C3: DB Goblet Reverse Lunge C4: ½ Kneeling Curl & Press Neutral Grip Rest Interval: 3-5min - Circuits Core: D: Anterior Core Choice Rest Interval:
11 Day 3: A: Hang Clean 3x5 3x5 3x5 2x4 B: Bench Press 3x5 3x5 3x5 2x4 Circuit: EDT 20RM+ 2x10min 2x12.5min 2x15min 2x8mins C1: DB Goblet RFE Split Squat C2: 3PT DB Row Neutral Grip C3: KB Swing C4: Flat DB Press Neutral Grip Rest Interval: 3-5min - Circuits Core: D: Lateral/Rotational Core Choice Rest Interval:
12 Day 5: A: Hang Clean 3x5 3x5 3x5 2x4 B: Chin Up Supinated Grip 3x5 3x5 3x5 2x4 Circuit: EDT 20RM+ 2x10min 2x12.5min 2x15min 2x8mins C1: DB Goblet Squat C2: TRX Row Rotational Grip C3: DB/BB Romanian Deadlift Pronated Grip C4: Push Up Rest Interval: 3-5min -Circuits Core: E: Anterior Core Choice Rest Interval:
13 Example 4: Day 1: A: Hang Clean 3x5 3x5 3x5 B: Trap Bar Dead Lift 3x5 3x5 3x5 Circuit: 15-20RM 30mins 30mins 30mins C1: Trap Bar Deadlift 30:30 35:25 40:20 C2: ½ Kneeling 1 Arm DB 30:30 35:25 40:20 Overhead Press - Neutral Grip C3: DB Goblet Reverse Lunge 30:30 35:25 40:20 C4: ½ Kneeling 1 Arm High Cable 30:30 35:25 40:20 Row Neutral Grip C5: Plank 30:30 35:25 40:20
14 Day 3: A: Hang Clean 3x5 3x5 3x5 B: Bench Press 3x5 3x5 3x5 Circuit: 15-20RM 30mins 30mins 30mins C1: DB Goblet RFE Split Squat 30:30 35:25 40:20 C2: 3PT DB Row Neutral Grip 30:30 35:25 40:20 C3: KB Swing 30:30 35:25 40:20 C4: Flat DB Press Neutral Grip 30:30 35:25 40:20 C5: Side Plank 30:30 35:25 40:20
15 Day 5: A: Hang Clean 3x5 3x5 3x5 B: Chin Up Supinated Grip 3x5 3x5 3x5 Circuit: 15-20RM 30mins 30mins 30mins C1: DB/BB Romanian Deadlift Pronated Grip 30:30 35:25 40:20 C2: Push Up 30:30 35:25 40:20 C3: DB Goblet Squat 30:30 35:25 40:20 C4: TRX Row Rotational Grip 30:30 35:25 40:20 C5: Plank 30:30 35:25 40:20
16 Explosive Repeats: Explosive repeats are a method that can be used to develop the aerobic system. After the completion of one of the above sessions, I like to program explosive repeats as such: A: Paired: 12mins 10mins 8mins 6mins A1: BW Squat Jumps 6x 10:50 A2: Rope Slams 6x 10:50 Rest Interval: 0secs *Can OMIT Week 4 6x 10:40 6x 10:40 6x 10:30 6x 10:30 5x 10:30 5x 10:30 B: Paired 12mins 10mins 8mins 6mins A1: KB Swings 6x 10:50 A2: Overhead Med Ball Slams 6x 10:50 Rest Interval: 0secs *Can OMIT Week 4 6x 10:40 6x 10:40 6x 10:30 6x 10:30 5x 10:30 5x 10:30 How I program the explosive repeats above is as follows: Week 1: Day 1 A, Day 3 B, Day 5 A Week 2: Day 1 A, Day 3 B, Day 5 - A Week 3: Day 1 A, Day 3 B, Day 5 A Week 4: Day 1 A, Day 3 B, Day 5 - A
17 Aerobic Plyometrics: Like explosive repeats, aerobic plyometrics is a method that can be used to develop the aerobic system. After the completion of one of the above sessions, I like to program aerobic plyometrics as such: A: Paired: 10min 10min 10min 6mins A1: BW Squat Jumps Rest Interval: 30/20/10/10sec A2: Standing Med Ball Slams Rest Interval: 30/20/10/10sec / 5mins - Sets *Can OMIT Week 4 B: Paired: 10min 10min 10min 6mins A1: BW Lateral Bounds Rest Interval: 30/20/10/10sec A2: Standing Med Ball Chest Pass Rest Interval: 30/20/10/10sec / 5mins - Sets *Can OMIT Week How I program the explosive repeats above is as follows: Week 1: Day 1 A, Day 3 B, Day 5 A Week 2: Day 1 A, Day 3 B, Day 5 - A Week 3: Day 1 A, Day 3 B, Day 5 A Week 4: Day 1 A, Day 3 B, Day 5 - A
18 Recovery Days I like to use the High/Low System made popular by Charlie Francis. On these days I like to use tempo runs or the tempo medicine ball method. Tempo Running volume in a work capacity block can be anywhere between m/ session/ 2-3/week Tempo Running: A: Tempo Runs - Run in 20-22sec Rest Interval: Walk 18x 100m 20x 100m 22x 100m m Tempo Medicine Ball Volume can be anywhere from total throws and/ or movements/ session/ 2-3/week Tempo Medicine Ball Method: Week 1 Week 2 Week 3 Week 4 A: Squat to Chest Throw 3x20 4x20 5x20 2x20 B: Wood Chopper 3x20 4x20 5x20 2x20 C: Standing Rotational Throw 3x20 4x20 5x20 2x20 D: Overhead Chest Throw 3x20 4x20 5x20 2x20 E: Overhead Chest Slams 3x20 4x20 5x20 2x20 Rest Interval: N/A
19 The Weekly Set Up Monday Tuesday Wednesday Thursday Friday Saturday Sunday Warm Up: Warm Up: Warm Up: Warm Up: Warm Up: Warm Up: Off LV/LI-HI Explosive/Elastic Jumps/ Hops (15-20 ) VLV/MI Explosive Throws (10) Tempo m/ Or Med-Ball Therapy LV/LI-HI Explosive/Elastic Hops (15-20 ) VLV/MI Explosive Throws (10) Tempo m/ Or Med-Ball Therapy LV/LI-HI Explosive/Elastic Jumps/ Hops (15-20 ) VLV/MI Explosive Throws (10) Tempo m/ Or Med-Ball Therapy VLV/HI Linear Speed (50-80m) LV/MI-HI Olympic Lift (15 ) VLV/HI Strength (15-18 ) HV/MI Work Capacity Circuits (30-60mins) VLV/MI-HI Multi Directional Speed Drills LV/MI-HI Olympic Lift (15 ) VLV/HI Strength (15-18 ) HV/MI Work Capacity Circuits (30-60mins) VLV/HI Linear Speed (50-80m) LV/MI-HI Olympic Lift (15 ) VLV/HI Strength (15-18 ) HV/MI Work Capacity Circuits (30-60mins) Volume: VLV = Very Low Volume LV = Low Volume MV = Medium Volume HV = High Volume VHV = Very High Volume Intensity: MI = Medium Intensity HI = High Intensity VHI = Very High Intensity
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