There are no shortcuts, no magic pills or potions. 3c) Core (metabolic) – Standing Pallof press 3×8, rest 60s. I’ve included an Excel sheet with pre-made examples of how to program for the following training goals and weekly training frequency. Squat variation… Every training session begins with a power or explosive movement. I call this programming the “plug-and-play” method, which is a streamlined template for strength program design. Power movements 1. Program Design, Strength & Coaching. Why Strength Training is Equally Important as Conditioning (With Template) For the record, I'm not writing this article to bash CrossFit; I'm writing this to present an alternative way of doing things while STILL utilizing the best aspects of CrossFit. Aug. 28 - JCSMS Official Collective Statement on Health, Equity, Inclusion, & Progress Jul. Call us: 240-415-8326Email us: info@teambuildr.com, Provide a high-quality database of movements in TeamBuildr, Create resource for program design and content, Provide athletes video guides from trained professionals, Give coaches ability to modify our programming, “With a staff of half a dozen, we have years of combined experience in program design. 3b) Metabolic (assistance/isolation exercise) – sets 2-4, reps 8-12+, rest 30-90s. An example of how the strength and conditioning professional may prioritize the resistance … This first step goes back to Australian strength coach Ian King’s teachings, which were well ahead of their time in the ’90s. From pre-formatted Excel spreadsheets with drop down options, to Quick Tip exercise videos with coaching cues, Program Design … The exact exercise selection doesn’t matter much. As a general rule of thumb, keep reps lower to avoid premature fatigue and grinding out an exercise with bad form. In an upper and lower body split, you’d go with a pulling and a pushing movement on upper body day (e.g., bench press with rows). Here’s the reality: people who have similar goals are more alike than they are different. 4 Practical Templates to Simplify Workout Design. 2b) UB vertical pulling (neural) – Weighted chin-up 4×3, rest 2 min To … Yunus Barisik, CSCS, is the founder of Next Level Athletics, where he specializes in making hockey players strong, fast, and explosive. 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. It's been a great source of perspective for our staff and interns.”. There’s just one problem: program design and updates can be a major time suck if you train dozens or, perhaps, hundreds of clients and athletes. Program Design Essentials . Here are a couple of examples: Here you just pick multi-joint exercises that allow the use of heavy weights for 1-6 reps. Good choices would be bilateral barbell squat, deadlift, bench press variations, and chin-ups. Privacy and terms at the bottom of this page. Know some folks who would like this article? 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. Strength … 1) Neural (power/explosive exercise) – sets 3-6, reps 1-6, rest 2 min. The BBB accessory work follows a scheme of 5 sets of 10 reps (5×10). Program Design Essentials This system is designed to make it easier for you to develop effective and periodized exercise programs for your athletes and clients. Engineered specifically to take the time out of program design and management, if you train a lot of athletes, you need this template! With low-intensity jumps and med ball throws, around 60 seconds works well. Use these 5 elements as the foundation for your elite strength program. You really don’t need longer rest when the goal is to build some work capacity and get a nice pump going to finish off a session. Copyright © 2012-2020 TeamBuildr, LLC All Rights Reserved. Strength and Conditioning. Sticking with jumps and medicine ball throws would be a better choice for power exercise. Plyometrics 2. Set the time frame. This is an 9-week strength and conditioning program that includes 5 workouts per week broken up as follows: 1. This allows the client to recover better without dragging on rest periods for too long. Regardless, we were impressed with the contemporary and quality design of the TeamBuildr programming. 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