While S&C programming is no rocket science by any means, some thought needs to be put into designing a good program. The best way to reach a goal is basically determined by the factors. First, the goal needs to be clear. If you don’t know where you want to go, any way will take you there. In the S&C world, this makes the difference between training and working out.Second, the starting point needs to be established. Quantitative and qualitative assessments help in that evaluation.
- 15 Minutes of Warm-up and Correctives
- 10 Minutes of Speed and Power Training
- 30 Minutes of Strength Training
- 5 Minutes of MetCon
2 Training Splits
Three and four weekly sessions are organized in a Push Pull Split. The push day consists of a knee dominant lower body exercise, upper body push and a core specific exercise (usually some form of anti rotation training that includes a pulling movement and thereby counts towards the week’s total pull volume – think renegade rows) . Conversely, the pull workout consists of a hip dominant lower body exercise, upper body pull and another core specific exercise. This is a novelty – in the past, we used only one lower body exercise and three core specific exercises. Of course, this also affects the once- and twice-a-week templates.
2.1 Total Body Split
In the total body split (technically, not a split, but the term is used for consistency), every movement pattern is trained for three sets. Details on the loading parameters are presented in Section 3. Exercises are organized in tri-sets. Athletes work at their own pace but are instructed to start each new set at a specific time mark. We found 4.5 minutes to be sufficient to allow the completition of all exercises. After tree sets are finished, athletes perform another three sets of the second tri-set.
2.2 Push Pull Split
The push pull split, as the name implies, puts all pulling exercises on one day and all pushing exercises on the other. Hip dominant lower body, e.g., deadlifts and hamstring curls fall into the former category (i.e., pulls), as do all upper body pulling movements (chin ups, pull ups, rows, etc.). We consider squats and lunges lower body pushing exercises and hence program them together with upper body pressing exercises such as push ups, floor presses and shoulder presses. Athletes that follow this split follow the same basic tri-set pattern as those in the total body split, with the difference that all six working sets are dedicated to the same tri-set.
3 Loading Parameters & Progression
3.1 Learn to train
This introductory level aims at teaching new athletes the basics of strength training. Strength gains can still be made with fairly light weights and higher repetition ranges. The biggest gains are made on improved neuromuscular efficiency and technical proficiency. At this stage, we recommend training twice a week. If athletes insist on doing three weekly sessions, we still have them perform the total body routine, as squatting and even deadlifting three times a week is perfectly acceptable for an athlete that can not generate enough intensity to warrant longer regeneration. The implemented DUP consists of a heavy day (8-10 repetitions) and a moderate day (12-15 repetitions). I have written about DUP in this post, although in a slightly different context.
3.2 Be healthy
The goal of the be healthy stage is to familiarize the athlete with exercises that require a higher degree of core control, i.e., unilateral exercises such as single leg squats and single leg deadlifts. Repetitions are still kept fairly high and intensities are moderate. This warrants enough learning opportunities. All that has been said for the learn to train stage regarding the training split still applies to this stage. The repetitions ranges are slightly lower than in the previous stage. The heavy day is set at 6 – 8 repetitions, while the moderate day is in the area of 8-10 repetitions.
3.3 Look good naked
Despite this stage’s name, the primary goal of the look good naked stage is to raise strength levels. We want our athletes to reach at least intermediate strength levels in the big lifts before moving on to the final stage. Some athletes might require even more strength than that to meet the demands of their sport. Some trainees, especially those not preparing for competition, may choose to voluntarily stay at this level in order to increase lean body mass.
3.3.1 Pure Strength Focus
If pure strength is the goal, we implement a DUP where on the heavy day, the athlete follows an APRE 3 template while on the moderate day, the APRE 6 template is implemented. For the push-pull split, after the second AMRAP set, weight is decreased by 10% for the first backoff set and then by another 5% for each subsequent backoff set.
3.3.2 Size & Size Focus
Gains in lean body mass require higher training volumes than strength gains. 40-70 repetitions per muscle group, two or three times weekly have been proposed [WER+2007]. We approach (yet not fully meet in a two-day split) this guideline by implementing a DUP with an APRE 6 heavy day and an APRE 10 moderate day. The push-pull workout actually meets the recommendations (~40 repetitions on the heavy day and ~60 repetitions on the moderate day) and follows the structure outlined in Section 3.3.1.
3.4 Unleash The Athlete
In the final training stage, heavy loads are combined with increased core demands (i.e., unilateral lower body lifts are implemented) and/or high velocities. The goal is to build strength and power that translates well to sports. The differences to the previous stage in terms of programming mostly concern the choice of exercises. The training splits and loading parameters are as outlined in Sections 3.3.1 and 3.3.2 for the respective training goals.
[PRE+2009] Prestes, Jonato, et al. „Comparison between linear and daily undulating periodized resistance training to increase strength.“ The Journal of Strength & Conditioning Research 23.9 (2009): 2437-2442.
[WER+2007] Wernbom, M., Augustsson, J., & Thomeé, R. (2007). The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Sports medicine, 37(3), 225-264.