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An offseason workout regime for a professional snowboarder. Designed in Essentials of Human Performance.
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Strength Training and
Conditioning Program
Design
By: Caleb Smith
Principles of Human Performance
Professor, Mr. Guy Danhoff
Training Guidelines
Resistance Training Program
Design Variables
1. Needs Analysis
2. Exercise Selection
3. Training Frequency
4. Exercise Order
5. Training Load and Repetitions
6. Volume
7. Rest Periods 1
Periodization Model for Resistance Training
Period Preparation————————→ First Transition Competition
Phase
VariableHypertrophy and endurance Basic strength
Strength / power Peaking
ORMaintenance
Second transition (active rest)
Intensity Low to moderate High High Very high Moderate Recreational activity
(may not involve
resistance
50-75% 1RM 80-90% 1RM 87-95% 1RM*
75-90% 1RM†> 93% 1RM = 80-85% 1RM
Volume‡ High to moderate Moderate Low Very low Moderate3-6 sets 3-5 sets 3-5 sets 1-3 sets = 2-3 sets
*These percentages of the 1RM and the repetition ranges apply to non-power core exercises only.
†These percentages of the 1RM and the repetition ranges apply to power exercises only and are not consistent with the typical % 1RM-repetition relationship described in chapter 15. Refer to the section “Assigning Percentages for Power Training” on pg. 400 for further explanation.
‡ These assignments do not include warm-up sets and typically apply to core exercises only.
training) 210-20 reps 4-8 reps 2-5 reps 1-3 reps = 6-8 reps
Resistance Training Program Design
Athlete ScenarioSex: Male
Age: 22 years old
Sport: Snowboarding
Competition: Park and Pipe
Season: Off-season
Application of the Need Analysis
Sport Evaluation:
Movement Analysis
Sport: Flexion/Extension/Balance/Rotation/Jumping
Muscular Involvement: Major muscles area in the lower body along with the core and a
small amount of the upper body
Physiological analysis
Power/Strength
Athlete’s profile:
Training Background
Regular resistance training all the way to his professional career
Shows near to perfect performance in free weight and machine exercises
Just completed a 2x/week resistance training program in the postseason
consisting of:
o Each session consisted of 8 exercises (3 core, 5 assistance 6 lower
body 2 upper body), with 3 sets of 12RM-15RM loads
Primary off-season resistance training goal
Muscular Power/Strength
Classifying Resistance Training Status
Resistance Training BackgroundResistance Training Status
Current Program
Training Age
Frequency (per week)
Training Stress
Technique experience and skill
AdvancedCurrently Training
> 1 years > 3-4 High High
General Training Priorities by Sport Season
Priority Given ToSport Season
Sport practice
Resistance training Resistance training goal
Off-season Low HighHypertrophy and muscular endurance (initially), strength and power (later)3
Comments:
Due to the extensive competitions and tours of the snowboard season, this athlete’s
postseason consisted of more focus on muscular endurance. He now looks to increase power and
strength in the lower body.
Application of the Exercise Selection GuidelinesCore:
Back Squats (hip & thigh)
Deadlifts (hip & thigh)
Lunges (hip & thigh)
Leg Press (hip & thigh)
Flat Bench Press (chest/triceps/shoulder)
Assistance:
Hamstring Curls (posterior thigh)
Leg Extensions (anterior thigh)
Step-up (hip & thigh)
Calf Raise (lower legs)
Leg Lifts (abdominal)
Planks (abdominal)
Oblique Twists (abdominal)
Pectoral Fly (chest)
Dips (chest/shoulders/triceps)
Pull Ups (back)
Seated Rows (back/biceps)
Barbell Curls (biceps)
Skull Crushers (triceps)
Comments:
This athlete has the time to perform additional core and assistance exercises because sport
specific training is not the first priority in the off-season.
Application of the Training Frequency GuidelinesAdvance Training Status Allows
4 – 7x/week
Frequency Guideline Based on the Sport Season
4 – 6x/week
Assigned Resistance Training Frequency
4x/week (split routine)
o Monday/Thursday = lower body
o Wednesday/Friday = upper body
Comments:
With a split routine he will reach best results while targeting muscles twice a week
without and excessive increase in training time.
Application of the Exercise Order GuidelinesAssigned Exercise Order Strategies
Core and then assistance exercises
“Push” and “pull” exercises (alternated)
Exercise Routine
Lower Body (Monday & Thursday)
o Back Squat
o Deadlift
o Lunges
o Leg Press
o Hamstring Curl
o Leg Extension
o Calf Raise
o Step-up
o Planks
o Oblique Twists
Upper Body (Tuesday & Friday)
o Flat Bench Press
o Pull Ups
o Seated Rows
o Dips
o Lat Pulldown
o Barbell Curls
o Skull Crushers
Comments:
This program is not rounded around the “push” and “pull” method; so at times the athlete
may have trouble with his routine so it is okay to switch the order of the exercises listed above.
Application of the Training Load & Repetition
Guidelines
%1 RM – Repetition Relationship Table
% 1 RM
Number of Repetitions allowed
(inverse to percentage shown)
93-100% 1-3 reps
80-87% 5-8 reps
65-75% 10-15 reps4
Load and Repetition Assignments Based on the Training GoalTraining goal Load (%1 RM) Goal repetitions
Strength > 85 < 6Power
Single-effort event 80-90 1-2Multiple-effort event 75-85 3-5
Hypertrophy 67-85 6-12Muscular endurance < 67 > 125
Primary off-season resistance training goal
Power & Strength
Testing and assigning loads and repititions
Influence of the training goals
o 85-93% of the 1RM; 3-6 reps
Number of goal Repetitions
Core Exercises = 5
Assistance Exercises = 10
Testing Methods
1RM testing for core exercises
o Back Squat
o Deadlift
o Lunges
o Leg Press
o Flat Bench Press
10RM testing for assistance exercises
o Hamstring Curl
o Leg Extension
o Calf Raise
o Step-up
o Pec Flys
o Seated Rows
o Lat Pulldown
o Barbell Curl
o Skull Crusher
Testing Results
1RM Back Squat = 340 lb
1RM Deadlift = 220 lb
1RM Lunges = 200 lb
1RM Leg Press = 350 lb
1RM Flat Bench Press = 220 lb
10RM Hamstring Curl = 140 lb
10RM Leg Extension = 175 lb
10RM Calf Raise = 150 lb
10RM Step-up = 130 lb
10RM Pec Fly = 60 lb
10RM Seated Row = 130
10RM Lat Pulldown = 150 lb
10RM Barbell Curl = 100 lb
10RM Skull Crusher = 80 lb
Training Loads
For Core Exercises:
o Assign 85% of the tested 1RM
Back Squat = 348 lb
Deadlift = 323 lb
Lunges = 187 lb
Leg Press = 297
Flat Bench Press = 195 lb
***For the above weights either round down to 5lb or up to 10lb***
For Assistance Exercises:
o Hamstring Curl = 160 lb
o Leg Extension = 195 lb
o Calf Raise = 170 lb
o Step-up = 180 lb
o Pec Flys = 75 lb
o Seated Rows = 150 lb
o Lat Pulldown = 160 lb
o Barbell Curl = 110 lb
o Skull Crushers = 90 lb
Comments:
Proper execution of these exercises is very important in order to prevent injuries and to
see improvement. If the athlete feels as if the weight being used in an exercise is too easy than
he may increase upper body exercises by 5% and the lower body exercises by 10%.
Application of Volume Guidelines
Load IncreasesDescription of the athlete Body area exercise Estimated load increase
Larger, stronger, more
trained
Upper body 5-10+ pounds
(2-4+ kg)
Lower body 10-15+ pounds
(4-7+ kg)6
Volume Assignments
Training goal Goal
repetitions
Sets
Strength < 6 2-6
Power
Single-effort event 1-2 3-5
Multiple-effort event 3-5 3-5
Hypertrophy 6-12 3-6
Muscular endurance > 12 2-37
Core Exercises:
4 sets of 5 repetitions
Assistance Exercises:
3 sets of 6 repetitions
Lower Body (Monday & Thursday)
Back Squat 4x5
Deadlift 4x5
Lunges 4x5 for each leg
Leg Press 4x5
Hamstring Curl 3x6
Leg Extension 3x6
Calf Raise 3x6
Step-up 3x6
o Planks 3x120 seconds
o Oblique Twists 3x50
Upper Body (Tuesday & Friday)
Flat Bench Press 4x5
Pull Ups 3xehaustion
Seated Rows 3x6
Dips 3xehaustion
Lat Pulldown 3x6
Barbell Curls 3x6
Skull Crushers 3x6
Application of the Rest Period Guidelines
Rest Period Length Assignments
Training goal Rest period length
Strength 2-5 minutes
Power
Single-effort event 2-5 minutes
Multiple-effort event
Hypertrophy 30 seconds-1.5 minutes
Muscular endurance < 30 seconds8
Core Exercises
3 minutes
Assistance Exercises
2 minutes
Lower Body (Monday & Thursday)
Back Squat 3 min.
Deadlift 3 min.
Lunges 3 min.
Leg Press 3 min.
Hamstring Curl 2 min.
Leg Extension 2 min.
Calf Raise 2 min.
Step-up 3 min.*
o Planks 30 sec.
o Oblique Twists 30 sec.
Upper Body (Tuesday & Friday)
Flat Bench Press 3 min.
Pull Ups 3 min.*
Seated Rows 2 min.
Dips 3 min.*
Lat Pulldown 2 min.
Barbell Curls 2 min.
Skull Crushers 2 min.
Comments:
*These exercises are in the assistance category, but the dips and pull ups are done until
exhaustion and a longer rest period is designed for the athlete to recoup. The step-up uses a set
with both legs which requires more time for rest.
Application of All Program Design VariablesLower Body (Monday & Thursday)
Back Squat 4x5 @ 350 lb
Deadlift 4x5 @ 320 lb
Lunges 4x5 for each leg @ 190 lb
Leg Press 4x5 @ 300 lb
Hamstring Curl 3x6 @ 160 lb
Leg Extension 3x6 @ 195 lb
Calf Raise 3x6 @ 170 lb
Step-up 3x6 @ 1780 lb
o Planks 3x120 seconds
o Oblique Twists 3x50
Upper Body (Tuesday & Friday)
Flat Bench Press 4x5 @ 195 lb
Pull Ups 3xehaustion
Seated Rows 3x6 @ 150 lb
Dips 3xehaustion
Lat Pulldown 3x6 @ 160 lb
Barbell Curls 3x6 @ 110 lb
Skull Crushers 3x6 @ 90 lb
1Essentials of Strength Training and Conditioning p.382; Resistance Program Design Variables graph2 p.511; Table 19.13 p.384; Table 15.1 and 15.24 p.392-394; section, “Training Load and Repetitions”5 p.401; Table 15.96 p.405; Table 15.107 p.406; Table 15.118 p.408; Table 15.12
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