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Session 615
The Power of Programming
Doug Katona
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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.
5. Learn training techniques to maximize performance and fitness capacity.
Today’s Tasks
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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.
Why Program?
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Day Strength/CV – T/T/Sport
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Your Weekly Training
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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!)
Programming Points for Precision
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Strength: 1. Squat (HBBS): 2. Bench Press: 3. Power Clean/DL: Stamina: 1. Row 1000m: 2. 10-min AMDAP on bike: 3. Run 2 miles: S + S: (varies pending athlete) (examples)
So You Think You’re Fit?
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1. Excessive metabolic conditioning with no intent.
2. Insufficient skill progression.
3. Putting volume before skill/tech. & intensity.
4. Random load factor.
5. Not factoring tissues, mobility, ability, flexibility under load, experience, aptitude, R:R & DATA!
Common Programming Problems
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G.A.S.
Successful Training = Apply-Recover-Adapt to Stress S.A.I.D.
(The Load Factor)
Overtraining?
The Training Balance: 1. Proper Structure
2. Fueling 3. Recovery
Adaptation Efficiency
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Training Week: Monday – Sunday
3-1 cycling, 3-1+2-1, 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, 4-14-24min) (gymnastic/BW, with & without load; address metabolic pathways)
The Train.168 Program
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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
5 Points of Scaling: Intent Driven!
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(Louie Simmons, Westside Barbell)
D/WK: 4 (2-3 to begin)
Keys: DE = & ME =
DE (1-3 reps; 9-12 sets) ME (1-3 reps, 8-12 sets)
Sessions: Push/Pull/Variations/Tools/Accessory
Notes:
Conjugate Method
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(Starting Strength, Mark Rippetoe)
D/WK: 3 (non-consecutive)
Keys: Add 5# weekly
Rep Schemes:
Sessions: Squat, DL, BP, SP, PC (Order: SQ-UB-Pull)
Notes:
Linear Progression
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(Jim Wendler)
D/WK: 3-4
Keys: Percentages & PRs (frequently), 4-wk cycles
Rep Schemes:
Sessions: Squat, DL, BP, SP
Notes:
Wendler 5-3-1
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Prilepin’s Table
Percent Reps/Sets Optimal Total Range
55-65 3-6 24 18-30 70-80 3-6 18 12-24 80-90 2-4 15 10-20 90+ 1-2 4 10
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(Review, Share, Refine)
Time To Refine Your Training
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OTM/OTM O-E:
RFT/RNFT:
AMRAP (2):
FOR TIME:
TEMPO:
PHYF:
MONOSTRUCTURAL:
COUPLET:
Programming Menu/Options
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(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
Session Flow: A Coaching Model
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Q, A & D
Come train, get coached & workout at the RedCon booth (1201)
[email protected] www.redcongym.com
www.train168institute.com
The Finish
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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. 5-3-1 Manual.
USA Weightlifting. (2014). Weightlifting and Sport Performance Coaching Course Manual.