Program Construction

Program Construction

The training process begins with a postural assessment and physical assessment of training. Namely take a look at the shoulder joint, hand position, pelvic tilt, lateral pelvic tilt, spinal curvature, foot position. Note any abnormalities.

Next I perform a physical capacity assessment to note any deficiencies. The assessment includes a timed 1rm bench press, a reactive bench press, vertical jump, reactive jump test, timed 1rm squat, RFI Step Shuffles, resting heart rate, VO2max, Blood Pressure, Push Up to fatigue, bodyweight squat to fatigue, Sub Scapular Chin Up to fatigue, non weighted GPP to fatigue (Jumping Jack, Shuffle Split, Burpee, Mountain Climber).

These tests give me a comprehensive picture of the individual’s strength’s and weaknesses. From here we can begin addressing the individual needs of the athlete.

Phase 1 Introduction and GPP

A house is only as sturdy as the foundation that is laid. The foundation of athletic performance is known as general physical preparedness (GPP) The first goal of training is to improve GPP.

GPP is short for General Physical Preparedness. This is the general physical abilities that are needed to perform in the sport. Some of these include:

Movement – Your body has to be able to move through the range of motion of the movements needed to train the three main lifts plus all other supplemental lifts that will be needed in the training process as well as perform in the sport of choice. This is also known as mobility training.

Aerobic – This is not full blown aerobic conditioning but being able to move blood efficiently throughout the body to ensure proper recovery.

Flexibility – This is having the ability to move the body through full range of motion without being tight. This is different then mobility as mobility is the basic process of movement while flexibility is being loose enough to move in the first place.

Anaerobic – This is having the anaerobic conditioning needed to make it through a training session or competition.

In the first phase of training we utilize many forms of calisthenic exercises to develop GPP. Each session begins with a general GPP warm up that routinely consists of:

Jumping Jacks

Shuffle Splits

Burpees

Mountain Climbers

Each exercise is performed for 30 seconds and the circuit is continuous. We start with as many laps as is possible, and build from there utilizing the 60% rule as our periodization guide.

In special cases Slalom Jumps, Vertical Hops, Vertical Jumps, or Star Jumps may be substituted.

After the warm up we progress to the main session. This includes many bodyweight exercises aimed at improving general strength and fitness. Each of the following movements can be implemented with added resistance. Some of the exercises on our menu include:

Push-ups
Dips
Pull-ups
Sit-ups
Rainbows
Hanging leg raises
Back raises
Bodyweight Squats
Lunges
Step-ups
One leg squats
Standing Long jumps

Vertical Jumps

After the main workout we begin to focus on improving Postural alignment. This will include many forms of Isometric training, as well as typical exercises, aimed at improving Prime Anatomical Position (PAP) and strengthening Critical Joint Configuration (CJC).

Some exercises used include:

Sub Scapular Pullups

Dip Shrugs

Supinated Bent Over Rows

Supinated Dumbell Press

Low Push Up Holds

Hip Flexor Squat Holds

Hip Flexor Abdomainal Holds

Squat Holds

Calf Holds at CJC and PAP

Glute Ham Holds

Plank

Side Plank

Cobra

We may use various techniques such as

Isometric

IsoMiometric

IsoParametric

PlioIsoMiometric

Dynamic Minimization

After work on the CJC and PAP is completed the session is done.

When the client is ready, they progress to Phase 2

Phase 2 General Strength

Phase 2 focuses on building a general strength base. Strength is very important in performance training for a number of reasons.

1. It helps improve power absorption
2. Without proper strength, we cannot train optimal power production. The athlete is simply too weak to maximize power output.

We continue our work in the GPP warm up. We may, however include some more advanced movements such as:

Forward Burpees

Forward Sprinter 1 Leg Jumps

Backward Sprinter 1 Leg Jumps

The main workout is constructed of Strength and Strength endurance work

The general Templates are as follows

This first one is performed with the first two exercises done heavy for 1-5 reps (An-1) and the last two movements are done lighter for 8-15 reps (An-2L)

Max effort lower body day (squat, dead lift)
1. Hamstrings
2. Lower back
3. Abs

Max effort upper body (bench press)
1. Triceps
2. Delts
3. Lats

The second template follows includes a strength day and a strength endurance day. On the strength day the evercises are all performed in the An-1 bracket (1-5reps), while the strength endurance day is performed in the An-2 bracket (6-20 reps).

Max effort lower body day (squat, dead lift)
1. Hamstrings
2. Lower back
3. Abs

Max effort upper body (bench press)
1. Triceps
2. Delts
3. Lats

Strength Endurance lower body (squat, dead lift)
1. Hamstrings
2. Lower back
3. Abs

Strength Endurance upper body (bench press)
1. Triceps
2. Delts
3. Lats

We use a variety of methods that include:

Isometric

IsoMiometric

IsoParametric

PlioIsoMiometric

Dynamic Minimization

Oscillatory Isometrics

Slow Eccentrics

Miometrics

After the main workout, we train restorative CJC and PAP in an isometric hold circuit.

Upper Body:

Chest CJC

Row PAP

Pull Up PAP

Rear Delt PAP

Lower Body

Hamstring CJC

1 Leg Squat CJC

ABS CJC

ABS PAP

Oblique PAP

Once sufficient strength is developed, the athlete progresses to Phase 3 Speed Strength- Force Absorption.