Determine the client’s training frequency. 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. This heavily depends on the client’s goals. The important thing here is to progress and regress movements according to the abilities of the individual you’re programming for. However, consider that the average client probably won’t be suited for the Olympic lifts. … Meanwhile, upper body horizontal pushing would include all bench press, push-up, and dip variations. You’ll notice that isolation exercises like curls or triceps extensions don’t fit into any of those eight categories, but we’ll get to that in a minute. However, that doesn’t mean my guys always pull from the floor with a straight bar like a powerlifter would. I approach my templates with a couple of preconceptions in mind: Based on the above criteria, here’s a very simple strength training workout sequence that enhances explosiveness and builds strength and muscle. A proper strength training program is crucial to help your clients achieve their goals of losing fat, building muscle, or improving their performance. 3a) LB hip-dominant (metabolic) – 45-degree back extension 3×10, rest 60s The time used toward programming takes away time you could better spend training more clients, marketing your services, growing your business, or taking a day off to kick back and chill at the ball game. 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. Whether it's a sports team that needs a 10-week program last minute or a coach is needing some program design inspiration, there are times where looking outside the box can bring value to a strength coach. Access our free personal training resources and downloads. Of course, you can make several templates and use whatever training techniques you like. As a general rule of thumb, keep reps lower to avoid premature fatigue and grinding out an exercise with bad form. Developed by the National Strength and Conditioning Association (NSCA), this text offers strength and conditioning … If you’d like to get ahead, and stay ahead, consider enrolling in the Online Trainer Academy Level 1 Certification. We’re going to follow suit because when you categorize the exercises in this way you’re able to tell immediately when a program isn’t quite balanced. TeamBuildr believes that no one knows better than the strength coach; and our platform is first and foremost a tool for coaches to build programming. 2b) UB vertical pushing (neural) – Half-kneeling landmine press 3×6, rest 90s If you want an easy, affordable and handy way to get your program design organized, try our bronze strength and conditioning template. The New Complete Program Design is a primarily a video based training program … 2b) Neural (heavy multi-joint exercise) – sets 3-6, reps 1-6, rest 2 min. Excel training designs … ), (Or maybe you want help getting your own fitness back on track? For 3a, 3b, and 3c: Decrease rest periods to 30-90 seconds. There are no shortcuts, no magic pills or potions. ORDER NOW! 3c) Core (metabolic) – Ab wheel 3×10, rest 75s, 1) Power (neural) – Depth jump 3×5, rest 2 min An example of how the strength and conditioning professional may prioritize the resistance … Plyometrics 2. Because I have put in a lot of time building up … He has trained more than 500 hockey players at all levels, including NHL draft picks and world champions. Click here to learn more about, —the world’s first online training program specifically designed for f. ALL CONTENT COPYRIGHT © J. GOODMAN CONSULTING INC. mobility restrictions or previous injuries, player whose lower back was too banged up for him, Online Trainer Academy Level 1 Certification, The Best Exercises and Workouts for Complete Beginners, Stop Training Your Clients Like CrossFitters, Bodybuilders, or Powerlifters, The Best Books for Personal Trainers in 2020. Get FREE access to the PTDC newsletter, which you’ll receive 2-3 times a week. For power movements: In Olympic lifts and high-level jumps, aim for 2-3 minutes of rest between sets. A well-rounded approach to program design may effectively assist the single-sport athlete in developing and maintaining a foundational level of fitness, strength and flexibility. 2a) Neural (heavy multi-joint exercise) – sets 3-6, reps 1-6, rest 2 min. upper-back, trunk, and arm work).The workout days aren’t set in stone, but we recommend the following training week: 1. Level 1 template from Excel Training Designs. Once you’ve established specific goals for the program, the next step is to figure … ... Omnidroid is a 5 day strength program … (Or someone who needs to take a hint?!). The latest. Typically you start with a 4-6 week introductory block, where reps are higher, and weight is lower, and you’d use a wide variety of exercises. Program Design Essentials . 2a) LB knee-dominant (neural) – Dumbbell rear-foot elevated split squat 3×6, rest 90s 3b) Metabolic (assistance/isolation exercise) – sets 2-4, reps 8-12+, rest 30-90s. I’ve included an Excel sheet with pre-made examples of how to program for the following training goals and weekly training frequency. Strength or core exercises 1. St. Louis, Illinois, United States. Someone who’s new to weight lifting doesn’t use their nervous system very inefficiently, and as such, would recover quickly. The National Strength and Conditioning … Take a look at a sample program by downloading our Summer Football Lifting Program PDF here. ... A Simple System to Program … 3a) Metabolic (assistance/isolation exercise) – sets 2-4, reps 8-12+, rest 30-90s. This first step goes back to Australian strength coach Ian King’s teachings, which were well ahead of their time in the ’90s. Monday – Day 1 lifting 2… Trainees with mobility restrictions or previous injuries, however, need further consideration and smart modifications. That's where our database of workout program templates comes in. You can also easily apply the program to a team or small group training setting. The correct sequence accounts for things like percentages, reps and sets. Privacy and terms at the bottom of this page. Going back to the sample template I’ve created, I need a power or explosive exercise. He’s written articles for 2b) UB vertical pushing (neural) – Push press 4×5, rest 2 min All of my hockey players will perform some type of deadlift by default as their heavy, lower body hip-dominant movement. The BBB accessory work follows a scheme of 5 sets of 10 reps (5×10). Strength and Conditioning. 3a) LB hip-dominant (metabolic) – Weighted 45-degree back extension 3×10, rest 75s Know some folks who would like this article? For 2a and 2b: 2-3 minutes of rest for trainees who can lift heavier weight and are beyond the beginner’s phase. Thus, the training plan that is effective for getting one of your clients strong … 25 - Results for the CSCCa 2020 Board of … To continue with the first step, break down all exercises into the following eight movement patterns: Now take every exercise you use in your programs and insert them into their applicable categories. Selection doesn ’ t have to choose between strength or conditioning,,!, i need a power or explosive movement obviously, hitting the weights is plan! Or cubicle workers, training power is mandatory key to success need a or... Is crucial to any program Academy Level 1 template from Excel training designs … the.. Teambuildr, LLC all Rights Reserved client probably won ’ t be suited for the Olympic lifts can even to... The power category would consist of jumps, aim for 2-3 minutes of rest sets! Training program design organized, try our bronze strength and conditioning program is key to success program and! © 2012-2020 TeamBuildr, LLC all Rights Reserved week ) and accessory exercises ( e.g and med throws. 1 lifting 2… the Platinum plan offers a database of workout program templates comes in the correct sequence accounts things... Sample template i ’ ve created, i need a power or explosive exercise longer 2a ) Neural ( exercise... And quality design of the individual you ’ re mostly good to go with the program to a team small... Week hit the sweet spot, become stronger, and dip variations Excel spreadsheets with drop down options, Quick! Program delivers measurable Results fast our Summer Football lifting program PDF here templates as see... Mostly good to go with the program to a team or small group training setting this article use resource... Doyle 's Position Jun Board of … Access our free personal training and. 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