Designing strength training programs facilities book

The one scores on the deep squat and in-line lunge tell us that our client cannot perform these movements properly and has stabilization issues. Taking this information, we simply go back to the program we designed before and find what we need to modify according to what her real needs are.

She can run a 5K—which is the equivalent of 4, short-step lunges—without pain, but she cannot do one regular lunge.

It would be her glutes. Should we do glute bridges? That might activate the glutes, but it may not transfer to a standing position. If you put her in a tall-kneeling position, the quads are stretched and the hamstrings are short, so neither can provide stability.

Knowing this, we can change the chop-and-lifts to tall-kneeling chop-and-lifts. We do the medicine ball throws from the tall-kneeling position. We also lighten the load on the split-squat since the lunge is a problem. We change it to an assisted split-squat. But for the push movement, we can do tall-kneeling pressing overhead to get in more glute activation. The anti-rotation press is a great choice to start with, and we make it even better for the client by using a half-kneeling position for the exercise.

We just used the FMS results to make small but significant changes that really targeted the movement deficiency in the client. This movement deficiency equates to a metabolic deficiency. This means more fat loss in the same amount of time, and a very happy client. For more FMS exercise programming case studies. To find out more about the Functional Movement Screen.

Click here for a comprehensive infographic on the Functional Movement System. Everyone has limited time to train. For example, if you have 10 hours a week to train, spend eight of those hours practicing your sport. Spend one hour on strength training and one hour on correctives. This time division keeps training focused, while providing enough time on strength training and correctives to support the pursuit of the goal.

In Intervention , Dan John unpacks the exact system he uses to assess and improve the strength, conditioning and fitness of the people he coaches. The Intervention system is the result of 35 years experience training and competing as a field athlete, and coaching all kinds of clients from high school students to people looking to lose a few pounds, to older athletes wanting to move without pain, all the way up to professional athletes in the elite categories of sport.

Any movement pattern is just a dynamic posture. When designing a training program, make sure proper posture is developed before doing movement pattern work. This will ensure that your clients are able to walk before they run. There are additional differences than what I listed, but these few should show how subtle differences can directly change the complexity of the game.

As research supports this 1 , Vern classifies soccer as a? Soccer training is undoubtedly different than a? While the qualities that both types of athletes would need to posses are needed by soccer players in some capacity, it?

Gambetta, Vern. Champaign, Illinois: Human Kinetics. Your email address will not be published. Notify me of follow-up comments by email.

Notify me of new posts by email. Analyze the demands of the sport: The demands for every sport are different. Here are a few differences between high school and professional soccer matches that would fall under this umbrella and need to be considered: A high school match is typically eighty minutes in length two 40 minute halves.

Professional matches are ninety minutes in length two 45 minute halves. These movements refer to exercises upper, lower, and full body that cause you to rotate through your torso in a manner that either establishes clear control of the movement for strength or exhibits speed and power for explosive strength.

Examples include a variety of drills including rotational med ball tosses, cable rotational chops, and turkish twists. Similar to above, anti-rotation drills are isometric stabilization exercises designed to train your core to resist rotational forces. But despite their own unique variations, pretty much every style of programming can be broken down into one of the four categories below. As simple as it sounds, this style of programming separates the weekly training cycle into days specifically devoted to the upper and lower body.

Body Part Split. Usually reserved for higher level bodybuilders and figure competitors, body part splits separate the weekly training cycle into days specifically devoted to individual body parts.

If you really love training, though, and want to build up some serious strength or muscle, this method is not ideal. Just kidding. With such a limited time frame, full body workouts tend to be your best bet when your clients are only able to train days per week.

The standard template for this looks like:. In this method, by the time you get to Day 3 your lower body is fully recovered and, depending on how hard you go on Day 2, your upper body should be ready as well.

Your Takeaway: different strokes for different folks. Some will respond better to the first method and others will respond better to the second. As noted before, training days per week tends to be better suited for body part split training which is best utilized by advanced body builders and figure competitors.

A standard 5-day split looks like this:. Before we discuss how many exercises are appropriate to use per day, though, we need to differentiate between the 3 different types of exercises. Strength focused exercises are full body, compound movements squats, deadlifts, bench press, chin-ups, etc that challenge you within a relatively low repetition range.

Generally speaking, a strength focused exercise will be highly challenging within the range of repetitions per set. Hypertrophy focused exercises can either be fully body, compound movements OR isolation exercises targeting 1 muscle group at a time. Generally speaking, hypertrophy focused exercises will become challenging somewhere between repetitions per set. Corrective focused exercises are an entirely separate entity from both strength and hypertrophy focused drills.

Generally speaking, corrective exercises are designed to help you and your clients address specific weaknesses mobility, stability, etc that could be affecting your movement and performance. For example, if your hamstrings are truly tight and you need to work on hamstring mobility, using the supine single-leg hamstring stretch pictured above is a great corrective exercise to include within your training programs. Seated scapular wall slides are another phenomenal corrective exercise you can use to improve thoracic mobility and scapular stability.

Below are my general guidelines for how many exercises to use per training day. Key points to consider. Should you program a push or a pull? Of course, there are some general programming principles discussed below that are important to understand and be aware of but, by and large, you just need to dive in head first and start writing programs. For every time you push, you should also pull. The concept and principle of balance within your training programs is an important one to keep in mind.

No such program exists. And trying to meticulously balance every set of every repetition of every exercise is waste of your time, energy, and productivity.