Functional Strength

Coach Part 2
Designing Strength
Training Programs
Michael Boyle
“Don’t write workouts,
write programs”
Alwyn Cosgrove
 Why We Do It This Way!
 Controversy comes from poor research
or old writing.
 Emphasize practical time-conscious
ideas.
 Ignore theory if it is impractical.
 Remember, any idiot can and will write
books.
 Based on personal experience books
are often out of date the moment you
get them.
If You Listen to Someone’s
Philosophy, Ask 1 Question.
 Do these writers actually work
with real people?
 An idea is just that.
 I want to learn from people who
do the work as well as write
about.
 Nuts and Bolts Program
Design
 Who? Who are you working with?
 What? What do they want to do?
When? How much time do
they/ you have?
 Where? What are the facility
constraints?
 Why? Why are they training?
 Why?
 Make sure that the why and the
training match up?
 Don’t train to your bias.
 Train to their needs.
“Don’t look at training
as a workout, look at
it as aHenkin
Josh lesson”
 Running Time
 Just remember, we are describing
running time, not actual time
 Step 1 Roll- 0-5 minutes
 Restore tissue quality
 Use the roller.
 Don’t skip this step.
 Hip rotators, glutes,
adductors,lats, posterior cuff, T-
spine
 Step 2 Stretch -
:05 min-:10 min
 Stretch. Restore tissue length.
 Gray Cook “mobility is lost, look at
babies”
 John Davies- “Most athletes could use
a good dose of static stretching”
 Develop good self-stretches so you
don’t have to stretch everyone
Step 3- Core and Activation

 :10-:20 Min. for Personal Training

or In-season training
 :10-:25 minute for team sport off-
season
 Step 4- Active Warm-up
 :25-:30 minutes
 Call it what you want, dynamic
flexibility, movement prep etc.
etc.
 Don’t worry about names, just do
it.
 Activate one side, elongate the
other
 In-Place Warm-up
 Proper progression
 In-place to moving
In Place Warm-up

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 The Basics
 High Knee Walk

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Heel to Butt- Activate Hams/
Stretch Quads

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Back Lunge w/ Adduction

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Cross Behind- Hip Rotators

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Back SLDL

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Spiderman/ Lunge to Hamstring

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Inchworm

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 Practical 1
 Foam Roll
 3D Flexibility
 Active Warm-up
Step 5- Plyometrics :30-:35 min

 Switch presentations
 Step 6- Speed :35-40
 Speed or acceleration?
 First step or first push?
 Resisted
 Assisted
Strength Program Design
 Ideal vs. Real
 4 day model versus three day
model, versus 2 day model
 Considerations
 Time of year
 Business model
 Off-season- school year or summer
 In-season
 Personal Training
 Concepts
 Choosing what to do and why.
 Prehab
 Does it have to be pre?
 Prehab does not mean pre-
workout, it means prehabilitative.
 Really a made up word
popularized by Mark Verstegen
 Placement of Prehab
 End of workouts
 Beginning of workouts
 Technical Failure
 The key to properly performed training
 The point at which no more technically
correct reps can be performed.
 The correct point at which to
terminate a set.
 Multi-planar Training
 Reality- Someone who has not
mastered sagittal plane training should
probably master sagittal plane
technique
 Movement in multiple planes is difficult
to view from a technical perspective
for errors and compensations.
 Most coaches don’t get uni-planar yet.
 Matrix Video
 New Thought
 Is all unilateral training multi-
planar?
 I believe a great deal of multi-
planar training goes back to our
core idea of resisting or
preventing rotation.
 Sport is clearly unilateral.
A Bad Case of Weakness?
 In my rehab work this is most often my
diagnosis.
 Many of us spend way too much time
being cute without getting strong!
 Can they 1 leg squat?
 Can they do pull-ups?
 If they can’t, save the cute stuff.
 Basic Rules in Program
Design
 Sorry if I insult your intelligence
early
 Pet peeves
 Power First/ never later
 Multi-joint Exercises next
 Never more than 10 reps for
strength, 6 for power.
 Design a workout that can
be done. Be time
conscious!
 # sets ( including warm-ups)
 # reps
 Rest time
 Technique- The
Overlooked Key
 Don’t make excuses for your
athletes
 The ability to squat to parallel is
normal
 The mirror and the window
 “What people say, what
people do, and what they
say they do are entirely
different things.”
Margaret Mead
 The Psychology of
Program Design
 Record boards reward genetics.
 Testing is for parents
 To succeed, raise self esteem
 Poliquin Keys
 Pair exercises, except Olympic
movements maximize work done,
minimize time spent
 Variation- vary without changing?
 Tempo- the missing link? Tempo
CD
Tempo Example 265 @5/0Exp

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Linear Periodization- Stone
Model
P1 P2 P3
Hypertrophy Strength Power

1-3 sets 3-5 sets 3-6 sets

8-12 reps 4-6 reps 1-3 reps

 Problems
 Oversimplification
 Plateaus- no adjustments in a linear
model
 4 week phases with unload weeks,
difficult to regroup
 Theoretical issues i.e. strength to
power
 A huge step forward in it’s time but, not
as theoretically sound as undulating
periodization
 Modified Poliquin Method-
Undulating Progression
P1 Int Vol. P2 Int Vol. P3 Int Vol.
Accumulation Intensification Mixed/ Acc

Reps 3 60- 24 4-6 x3 90- 12-18 3-5 x5 80- 15-25

x8 77% reps 97% reps 87% reps

Tempo Varied, Eccentric/ Pause/ Concentric Ex 3/1/1

P4 Int Vol.

Intensification

Reps 4-6 90- 12-18

x3 97% reps
 Advantages
 Less rigid- more options when
moving from phase to phase
 3 week phases
 Ability to regroup
 Accumulation Phases
(Accumulate Volume, similar to linear
hypertrophy phases)
 Use time under tension? 3/0/1
 Develop flexibility and ROM ( Split
Squat, Lateral Squat, Box Squat)
 Develop Stabilizers ( PushUp, Stability
Ball Complex, Balance Board Squats,
Airex Pads)
 Condition Small Muscles ( Hip Circuit,
Shoulder Circuit)
 Accumulation Example

Day 1 Warm-up and Day 1 Abs Day 2 Warm-Up and Tuesday Abs
DB Snatch Exp 4 min 50 x5 53 x5 55 x5 Clean Exp 4 min 150 x5 150 x5 150 x5
x5 x5 x5 154 x5 160 x5 170 x5
Stretch- Table x5 x5 x5 Stretch-calf 154 x5 160 x5 _____ x5
x5 x5 154 x5 ______ x5
12" ChinUp 2/0/2 1:00 BW x8 BW x8 BW x5 In week 3 increase for set 3+4 if set 2 is easy
BW x8 12 x8 15 x20 Bench Press 2/0/Exp 1:00 175 x8 175 x8 188 x20
Tri-set w/ 9 x8 x___ 175 x8 181 x8 _____ x
6 x8 x___ 175 x8 _____ x
x___ Tri-set w/ _____ x
3/4 Front 3/0/Exp 1:00 95 x8 175 x8 150 x8 _____ x
Box Squat 95 x8 150 x8 194 x 20 2 A 1 L SLDL 2/0/2 1:00 40 x8 45 x8 50 x8
12"box stop@3"from top 125 x8 ______ x x8 x8 x8
Stretch- Flyes ______ x Stretch-Lat x8 x8
12.5 ____ x Alt DB Press 2/0/Exp 1:00 x8 x8 x8
______ x Tri-set w/ x8 x8 x8
Slideboard 2/0/2 1:00 x8 x10 x12
1 Arm/1 Leg Row 2/0/2 1:00 x8 x8 x8
Leg Curl x8 x10 x12
Static x8 x8 x8
Tri Set w/ x8 x8
Stretch- Table
Slideboard Lunge 3/0/Exp 1:00 x8 x8 x8
Shoulder 2/0/Exp 1:00 BW x8 x10 x12
x8 x8 x8 Circuit ( Y-T-W-L) BW x8 x10 x12
x8 x8 x8 Pair w/
1/2 Kneeling x8 x8 x8 1/2 Kneeling x8 x8 x8
Sequential Lift x8 x8 x8 Sequential Chop x8 x8 x8
 Mixed Accumulation
Day 1 Warm-up and Day 1 Abs Day 2 Warm-Up and Tuesday Abs
DB Snatch Exp 4 min 25 x5 25 x5 28 x5 High Hang Exp 4 min 55 x5 55 x5 58 x5
BOSU Balance 25 x5 26 x5 x5 Clean 55 x5 58 x5 58 x5
Squat x 30 sec 25 x5 26 x5 x5 Balance Board 55 x5 58 x5 60 x5
25 x5 x5 x 30 sec 55 x5 55 x5 55 x5

4/0/1 PullUp 4/0/4 1:00 BW x8 BW x10 BW x12 Bench 2/0/Exp 1:00 80 x5 83 x5 85 x5

BW x8 BW x10 BW x12 68 x10 70 x10 73 x10
TriSet w/ BW x8 BW x10 BW x12 TriSet w/ 55 x20 58 x20 60 x20

Band 1 Leg 2/0/2 1:00 x8 x10 x12

3/4 Front 2/0/Exp 1:00 80 x5 83 x5 85 x5
SLDL x8 x10 x12
Box Squat 70 x10 73 x10 73 x10
x8 x10 x12
Stretch Seated 58 x20 60 x20 63 x20
Stretch-Psoas
Leg Extension
5/5/5 Pushup 2/0/2 1:00 x3 x4 x5
Cable Rotation 2/0/2 1:00 x12 x12 x12
TriSet w/ x12 x12 x12 x3 x4 x5
Pair w/
1A 2L Rotational 2/0/Exp 1:00 x8 x8 x8 1/2 Kneeling Exp 1:00 x8 x8 x8
Row x8 x8 x8 Sequential x8 x8 x8
Stretch-Flyes Chop x8 x8 x8
 Intensification Phases
( 1-6 reps)
 More sets of the basics
 Olympic lift plus one major lift paired
with two others
 Ex. Snatch 5x3- 3 min rest
 Front Squat 6x3 – 1 min move to
Pullup
 Pullup 2x3, 1x10 - 1 min back to FS
 Row 3x5
 Intensification Example
Mike Boyle Strength and Conditioning Summer 2001 Phase 2
Name Bench Squat Clean BW Pullup
Carlisle 100 100 100 180 10
Tempo Rest WK4 reps WK5 Reps WK6 Reps
Day 1 Warm-up and Day 1 Abs
Snatch Exp 4 min 45 x3 45 x3 45 x3
48 x3 48 x3 50 x3
50 x3 53 x3 55 x3
50 x3 50 x3 53 x3
50 x3 50 x3
Front Squat Set 1 2/0/Exp 1:30 WU x5 WU x5 75 x5
Set 2 75 x3 75 x3 75 x3
and Set 3 80 x3 80 x3 80 x3
Set 4 88 x3 90 x3 93 x3
Set 5 83 x3 85 x3 88 x3
Set 6 65 x10 83 x3 85 x3
Set 7 68 x10 70 x10

Wtd Pullup Set 1 2/0/2 1:30 BW x5 BW x5 BW x5

Set 2 20 x3 23 x3 25 x3
Set 3 18 x3 18 x3 20 x3
Set 4 15 x3 15 x3 18 x3
Set 5 2/0/2 BW x10-12 BW WK1+2 BW Wk2+2
1 Arm/ 2 Leg Set 6 1:30 x8 x8 x8
Rotational Row Set 7 x8 x8 x8
Off Bench
Oblique x10x2 x10x2 x10x2
 Intensification Cluster

Day 1 Warm-up and Monday Abs Day 2 Warm-Up and Tuesday Abs
DB Snatch Exp 4 min 66 x3 69 x3 72 x3
Jump Squat Exp 4 min 8 x5 8 x5 8 x5
Stretch- x3 x3 x3
Seated Elbow to x3 x3 x3
Stretch- Table x5 x5 x5
Knee x3 x3 x3 x5 x5 x5
x3 x3 x3 Cluster Bench 2/0/Exp 212 x1x3 217 x1x3 223 x1x3
Pullup 2/0/1 13 x10 13 x12 BW x10 :30 rest between reps _______ x1x3 ______ x1x3 217 x1x3
BW x10 BW x12 BW x10
Triset w/ _______ x1x3
Tri set w/ BW x10 BW x12

Cluster Keiser 1 Leg Anterior 50 x10 x10 x10

Front Squat 2/0/Exp 203 x1x3 208 x1x3 214 x1x3 Reach x10 x10 x10
:30 rest between reps x1x3 x1x3
Stretch- OH Lat x10 x10 x10
Stretch - Band x1x3 x1x3
Leg Extension Dips 2/0/Exp BW x10 BW x5
1A 1L DB Row 2/0/1 x8 x8 x8 Triset w/ 38 x10 50 x5
triset w/ w/ x8 x8 x8 BW x10 38 x5
1 Min Rest x8 x8 x8
Standing Lift Exp x8 x8 x8
Off Bench 2/0/Exp x10 x12 x14
Oblique x10 x12 x14
x8 x8 x8
Stretch- Ball Abdominal Stretch- Ext Rot. x8 x8 x8
 Intensification Complex

Day 1 Warm-up and Day 1 Abs Day 2 Warm-Up and Tuesday Abs
High Hang Clean Exp 4 min 105 x3 105 x3 105 x3
Snatch Exp 4 min 79 x3 79 x3 79 x3
105 x3 109 x3 109 x3
Stretch- Stability ball Flyes 83 x3 83 x3 88 x3 Stretch-Kneeling Lats 105 x3 109 x3 114 x3
88 x3 92 x3 96 x3 105 x3 109 x3 109 x3
88 x3 88 x3 92 x3
Squat/ Set1 5/0/1 98 x3 98 x3 98 x3
Box Jump Set2 5/0/1 104 x1 104 x2 104 x3 Bench/ Set1 5/0/1 1:30 116 x3 116 x3 116 x3
Med Ball Bench Set2 5/0/1 127 x1 131 x1 134 x1
Complex Set3 5/0/1 114 x1 117 x1 120 x1
Complex Set3 5/0/1 123 x1 127 x1 131 x1
( 3 squats followed Set4 5/0/1 107 x1 111 x2 114 x2
( x10) Set4 5/0/1 120 x1 123 x2 127 x2
by 3 jumps) Set5 85 x10 88 x10 91 x10 Set5 5/0/1 112 x3 116 x3 124 x3
Triset w/ Pair w/
Set6 98 x10 102 x10 105 x10
Stretch-Seated Elbow to Ground DB 2A 1L SLDL Set1 2/0/2 1:30 35 x5 39 x5 44 x5
Wtd Pullup/ Set1 2/0/2 1:30 BW x5 BW x5 BW x5 Set2 x5 x5 x5
OH Slam Set2 0 x3 0 x3 0 x3 and Set3 x5 x5 x5
Rot SLDL Set4 2/0/2 1:30 x8 x10 x12
Complex Set3 0 x3 0 x3 0 x3
Set4 0 x3 0 x3 0 x3 Complex w/ Set5 x8 x10 x12
SL Skip Set6 x8 x10 x12
Set5 2/0/2 1:30 x8 x8 x8
Stretch-Lateral Hamstring
1 Arm/ 2 Leg Set6 x8 x8 x8
1/2 Kneel OH Chop x10x2 x10x2 x10x2
Rotational Row/ Set7 x8 x8 x8 Triset w/
1/2 Kneel Side Split DB Press x5 x5 x5
Twist Complex Stretch-Rotator Cuff x5 x5 x5
Stretch calf x5 x5 x5
In Season Programming
 Percentages of What?
 Without extremely accurate RM’s
percentages are a waste
 Eccentric Facts?
 More misinformation
 Lower 100 plus %?
 Eccentric Contraction versus
concentric reps
 5 RM = 87.5 x 1 for 5/0/1
 85x2
 82x3
Essential Components
of a Sound Strength
Program

 The key to program design is

balance
Don’t train for a sport, train an
athlete
 Component 1-Torso /
Abdominal- Core
 Actually accomplished before the
lifting begins
 Component 2-Explosive
Movements
 Hang Clean
 Hang Snatch
 DB Snatch
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
 Med Ball
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 Hang versus Floor
 Be as aggressive as possible
while being as safe as possible
 Lifting from the hang allows much
safer inclusion of Olympic lifts.
 It is much easier to be a good
technician from the hang position.
 Snatch vs. Clean
 Snatches are much easier to learn
and perform than cleans.
 Snatches look dangerous and
make people nervous but, in
reality they are very simple to
learn and are less “flexibility
limited”.
 Flexibility Limited?
 Tight athletes will have great
difficulty mastering the clean.
 Snatches don’t have this problem.
 Close Grip Snatch
 Close Grip Snatches eliminate
shoulder issues.
 Wide Grip Snatches are done only
to allow more weight to be lifted.
 Olympic Alternatives
 Jump Squats
 MVP Shuttle
Calculating Jump Squat
Loads
Squat Max+ Bodyweight = Total System
Wt.

400 + 200 = 600 x.4=240

400 + 300 = 700 x.4=280

Load for 200 40 lb Using conv.formulas we

lb = would be accurate for
the 200 lb athlete and
Load for 300 0 lb. ( overload the 300 lb
lb = actually – athlete by 60 lbs.
20)
MVP Shuttle

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 Component 3- Knee
Dominant Double Leg
 Combination movements dominated by
knee and hip extension
 How necessary is this component?
 Front Squat versus Back Squat
 Box squat for depth, touch, don’t sit.
Front Box Squats

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Component 4 - Single Leg
Hip and Leg Push
 Single leg movements , knee
dominant
 How many legs do you run on at a
time?
 Absolutely essential to injury
prevention and performance
enhancement
New Single Leg Thoughts
 Static/Stable- Split Squat, RFE
Split Squat
 Static- Step Downs, 1 Leg Squats
 Dynamic Decelerative- Lunges,
Lateral Lunges
 Dynamic Accelerative- Walking
Lunges, Slideboard Lunges
Progressive ROM vs. PRE?
Another Way? Multi-plane
assist?
Third Try. Progressive
ROM?
1 Leg Back Squats?
Load Opposite? RNT?
The Gold Standard? Too
Easy?
Static and Dynamic? 1 Each per
Week?
Multi-Planar and Dynamic
World’s Greatest
Exercise?
Calculating Single Leg Loads

((Squat + BW) x.4 - BW) /2 = 1 Leg

WT. ( DB)

((Squat + BW) x.5 - BW) = 1 Leg WT.

Bar
 Component 5- Hip
Extension/ Straight Leg
 Movements
dominated by hip
extension
 The key is more
knee bend than
we originally
thought.
 Straight leg shuts
off the glute
New Progressions- 1 Leg
Good Morning Level 1

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Anterior Reach?
Misunderstood?

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Opposite DB- Level 2
Loading?

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2 Arm / 1 Leg SLDL
DB 2 Arm 1 Leg SLDL
Band 1 Leg SLDL
Component 6- Hip Ext/ Bent
Leg
 Hamstring is a two joint, and three
function muscle. Some of this now falls
under core.
 1) Hip extensor
 2) Knee flexor
3) Eccentric resistor of knee extension
in sprinting
 Another major key to injury prevention
Examples-Level 1
Level 2- Increase Friction
Level 3- Add Resistance-
Chris Doyle U of Iowa
Level 4- Eccentric
Emphasis
Beginners- Eccentric only
 Component 7 – Vertical
Pull (Pullup/ Pulldown)
 Paid lip service by the profession
 We’ve all read about the value of
pullups but, few emphasize them
 Every NFL lineman I have ever worked
with could do at least one to start
 Max Lane 320 lbs. BW Chin x8, 3’s with
15-20 lbs.
 Pullup/ Pulldown Cont.
 Lack of strength here is the other
cause of shoulder problems in
combination with overemphasis on
supine pressing
 Pulldowns should be used only in rehab
situations
 Skill 20+, LB’s,TE’s, DE’s 10-15, Line 5-
10
 Test pullups!! Be Strict!!
150 lb Female 45x3
 308lb Male

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Component 8 – Horizontal
Pull (Rows)
 Nonexistent in most strength programs
 Another injury prevention key
 True antagonistic movement to the
bench press
 DB, Inv Row, Cable Column variations
 Rotary forces
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 Component 9- Horizontal
Presses ( Supine/ Incline)
 Bench Press and variations
 Think about this “if you are lying down
and pushing you s_ck at football”
 Overused and overemphasized
 Frequent cause of shoulder problems
 Unstable ideas
 DB’s
 Selecting DB Wts.
DB Bench= Bench Max X’s Ex 4x5 @
x .8 /2 Percentage 80% for 300
bench
300 x.8 /2 = 120 x .8 = Use 95 x5
120 95

DB Incline= Bench Max X’s Ex 4x5 @ 80

x .6 /2 Percentage

300 x.6 /2 = 90 x.8 = Use 72.5 x5

90 72.5
 Component 10- Vertical
Press (Overhead)
 Overhead Presses, Barbell and DB
 Underused and underemphasized
 Best done standing
 Bar, DB or Alt DB
 Generally missing from many
programs
 Component 11-
Rotary Exercise?
 4 Day Example
Day 1 Day 2 Day 3 Day4

Explosive Explosive Explosive Explosive

Pair 1 Pair 1 Pair 1 Pair 1

Knee Horizontal Knee Incline Press

Dominant (2) Press Dominant (1)

Vertical Pull Hip Ext SL Vertical Pull Hip Ext SL

Tri set 2 Tri set 2 Tri set 2 Tri set 2

Knee Misc. Press Knee Misc. Press

Dominant (1) Dominant (1)

Horizontal Hip Ext BL Horizontal Hip Ext BL

Pull Pull

Rotary Rotary Rotary Rotary

 Accumulation Example - 4 Day

Day 1 Warm-up and Day 1 Abs Day 2 Warm-Up and Tuesday Abs
DB Snatch Exp 4 min 50 x5 53 x5 55 x5 Clean Exp 4 min 150 x5 150 x5 150 x5
x5 x5 x5 154 x5 160 x5 170 x5
Stretch- Table x5 x5 x5 Stretch-calf 154 x5 160 x5 _____ x5
x5 x5 154 x5 ______ x5
12" ChinUp 2/0/2 1:00 BW x8 BW x8 BW x5 In week 3 increase for set 3+4 if set 2 is easy
BW x8 12 x8 15 x20 Bench Press 2/0/Exp 1:00 175 x8 175 x8 188 x20
Tri-set w/ 9 x8 x___ 175 x8 181 x8 _____ x
6 x8 x___ 175 x8 _____ x
x___ Tri-set w/ _____ x
3/4 Front 3/0/Exp 1:00 95 x8 175 x8 150 x8 _____ x
Box Squat 95 x8 150 x8 194 x 20 2 A 1 L SLDL 2/0/2 1:00 40 x8 45 x8 50 x8
12"box stop@3"from top 125 x8 ______ x x8 x8 x8
Stretch- Flyes ______ x Stretch-Lat x8 x8
12.5 ____ x Alt DB Press 2/0/Exp 1:00 x8 x8 x8
______ x Tri-set w/ x8 x8 x8
Slideboard 2/0/2 1:00 x8 x10 x12
1 Arm/1 Leg Row 2/0/2 1:00 x8 x8 x8
Leg Curl x8 x10 x12
Static x8 x8 x8
Tri Set w/ x8 x8
Stretch- Table
Slideboard Lunge 3/0/Exp 1:00 x8 x8 x8
Shoulder 2/0/Exp 1:00 BW x8 x10 x12
x8 x8 x8 Circuit ( Y-T-W-L) BW x8 x10 x12
x8 x8 x8 Pair w/
1/2 Kneeling x8 x8 x8 1/2 Kneeling x8 x8 x8
Sequential Lift x8 x8 x8 Sequential Chop x8 x8 x8
 Mixed Accumulation
Example - 4 Day
Day 1 Warm-up and Day 1 Abs Day 2 Warm-Up and Tuesday Abs
DB Snatch Exp 4 min 25 x5 25 x5 28 x5 High Hang Exp 4 min 55 x5 55 x5 58 x5
BOSU Balance 25 x5 26 x5 x5 Clean 55 x5 58 x5 58 x5
Squat x 30 sec 25 x5 26 x5 x5 Balance Board 55 x5 58 x5 60 x5
25 x5 x5 x 30 sec 55 x5 55 x5 55 x5

4/0/1 PullUp 4/0/4 1:00 BW x8 BW x10 BW x12 Bench 2/0/Exp 1:00 80 x5 83 x5 85 x5

BW x8 BW x10 BW x12 68 x10 70 x10 73 x10
TriSet w/ BW x8 BW x10 BW x12 TriSet w/ 55 x20 58 x20 60 x20

Band 1 Leg 2/0/2 1:00 x8 x10 x12

3/4 Front 2/0/Exp 1:00 80 x5 83 x5 85 x5
SLDL x8 x10 x12
Box Squat 70 x10 73 x10 73 x10
x8 x10 x12
Stretch Seated 58 x20 60 x20 63 x20
Stretch-Psoas
Leg Extension
5/5/5 Pushup 2/0/2 1:00 x3 x4 x5
Cable Rotation 2/0/2 1:00 x12 x12 x12
TriSet w/ x12 x12 x12 x3 x4 x5
Pair w/
1A 2L Rotational 2/0/Exp 1:00 x8 x8 x8 1/2 Kneeling Exp 1:00 x8 x8 x8
Row x8 x8 x8 Sequential x8 x8 x8
Stretch-Flyes Chop x8 x8 x8
 Intensification Example - 4 Day
Mike Boyle Strength and Conditioning Summer 2001 Phase 2
Name Bench Squat Clean BW Pullup
Carlisle 100 100 100 180 10
Tempo Rest WK4 reps WK5 Reps WK6 Reps
Day 1 Warm-up and Day 1 Abs
Snatch Exp 4 min 45 x3 45 x3 45 x3
48 x3 48 x3 50 x3
50 x3 53 x3 55 x3
50 x3 50 x3 53 x3
50 x3 50 x3
Front Squat Set 1 2/0/Exp 1:30 WU x5 WU x5 75 x5
Set 2 75 x3 75 x3 75 x3
and Set 3 80 x3 80 x3 80 x3
Set 4 88 x3 90 x3 93 x3
Set 5 83 x3 85 x3 88 x3
Set 6 65 x10 83 x3 85 x3
Set 7 68 x10 70 x10

Wtd Pullup Set 1 2/0/2 1:30 BW x5 BW x5 BW x5

Set 2 20 x3 23 x3 25 x3
Set 3 18 x3 18 x3 20 x3
Set 4 15 x3 15 x3 18 x3
Set 5 2/0/2 BW x10-12 BW WK1+2 BW Wk2+2
1 Arm/ 2 Leg Set 6 1:30 x8 x8 x8
Rotational Row Set 7 x8 x8 x8
Off Bench
Oblique x10x2 x10x2 x10x2
 Intensification Cluster
Example - 4 Day
Day 1 Warm-up and Monday Abs Day 2 Warm-Up and Tuesday Abs
DB Snatch Exp 4 min 66 x3 69 x3 72 x3
Jump Squat Exp 4 min 8 x5 8 x5 8 x5
Stretch- x3 x3 x3
Seated Elbow to x3 x3 x3
Stretch- Table x5 x5 x5
Knee x3 x3 x3 x5 x5 x5
x3 x3 x3 Cluster Bench 2/0/Exp 212 x1x3 217 x1x3 223 x1x3
Pullup 2/0/1 13 x10 13 x12 BW x10 :30 rest between reps _______ x1x3 ______ x1x3 217 x1x3
BW x10 BW x12 BW x10
Triset w/ _______ x1x3
Tri set w/ BW x10 BW x12

Cluster Keiser 1 Leg Anterior 50 x10 x10 x10

Front Squat 2/0/Exp 203 x1x3 208 x1x3 214 x1x3 Reach x10 x10 x10
:30 rest between reps x1x3 x1x3
Stretch- OH Lat x10 x10 x10
Stretch - Band x1x3 x1x3
Leg Extension Dips 2/0/Exp BW x10 BW x5
1A 1L DB Row 2/0/1 x8 x8 x8 Triset w/ 38 x10 50 x5
triset w/ w/ x8 x8 x8 BW x10 38 x5
1 Min Rest x8 x8 x8
Standing Lift Exp x8 x8 x8
Off Bench 2/0/Exp x10 x12 x14
Oblique x10 x12 x14
x8 x8 x8
Stretch- Ball Abdominal Stretch- Ext Rot. x8 x8 x8
 Intensification Complex
Example - 4 Day
Day 1 Warm-up and Day 1 Abs Day 2 Warm-Up and Tuesday Abs
High Hang Clean Exp 4 min 105 x3 105 x3 105 x3
Snatch Exp 4 min 79 x3 79 x3 79 x3
105 x3 109 x3 109 x3
Stretch- Stability ball Flyes 83 x3 83 x3 88 x3 Stretch-Kneeling Lats 105 x3 109 x3 114 x3
88 x3 92 x3 96 x3 105 x3 109 x3 109 x3
88 x3 88 x3 92 x3
Squat/ Set1 5/0/1 98 x3 98 x3 98 x3
Box Jump Set2 5/0/1 104 x1 104 x2 104 x3 Bench/ Set1 5/0/1 1:30 116 x3 116 x3 116 x3
Med Ball Bench Set2 5/0/1 127 x1 131 x1 134 x1
Complex Set3 5/0/1 114 x1 117 x1 120 x1
Complex Set3 5/0/1 123 x1 127 x1 131 x1
( 3 squats followed Set4 5/0/1 107 x1 111 x2 114 x2
( x10) Set4 5/0/1 120 x1 123 x2 127 x2
by 3 jumps) Set5 85 x10 88 x10 91 x10 Set5 5/0/1 112 x3 116 x3 124 x3
Triset w/ Pair w/
Set6 98 x10 102 x10 105 x10
Stretch-Seated Elbow to Ground DB 2A 1L SLDL Set1 2/0/2 1:30 35 x5 39 x5 44 x5
Wtd Pullup/ Set1 2/0/2 1:30 BW x5 BW x5 BW x5 Set2 x5 x5 x5
OH Slam Set2 0 x3 0 x3 0 x3 and Set3 x5 x5 x5
Rot SLDL Set4 2/0/2 1:30 x8 x10 x12
Complex Set3 0 x3 0 x3 0 x3
Set4 0 x3 0 x3 0 x3 Complex w/ Set5 x8 x10 x12
SL Skip Set6 x8 x10 x12
Set5 2/0/2 1:30 x8 x8 x8
Stretch-Lateral Hamstring
1 Arm/ 2 Leg Set6 x8 x8 x8
1/2 Kneel OH Chop x10x2 x10x2 x10x2
Rotational Row/ Set7 x8 x8 x8 Triset w/
1/2 Kneel Side Split DB Press x5 x5 x5
Twist Complex Stretch-Rotator Cuff x5 x5 x5
Stretch calf x5 x5 x5
3 Day Example- 25% less, Sports
Performance- School Year
Day 1 Day 2 Day 3

Explosive Explosive Explosive

Pair 1 Pair 1 Pair 1

Knee Dominant (2) Vertical Press Knee Dominant ( 1)

Vertical Pull Hip Ext SL Incline Press

Pair 2 Pair 2 Pair 2
Horizontal Press Horizontal Pull Hip Ext
Hip Ext SL Hip Ext BL Horizontal /
Vertical Pull
 Accumulation Example- 3 Day
Day 1 Warm-up and Day 1 Abs Day 2 Warm-Up and Tuesday Abs Day 3 Warm up and Day 3 Abs
Clean Exp 4 min 143 x3+3 143 x3+3 143 x3+3 143 x3+3 DB Snatch Exp 4 min 48 x5 48 x5 48 x5 48 x5 High Pull/ Exp 4 min 143 x3+3 143 x3+3 143 x3+3 143 x3+3
progression WK1 143 x3+3 143 x3+3 143 x3+3 143 x3+3 (throwers 1 arm) 48 x5 50 x5 52 x5 52 x5 Clean 143 x3+3 143 x3+3 143 x3+3 143 x3+3
High Pull/Clean WK2+3 143 x3+3 143 x3+3 143 x3+3 143 x3+3 48 x5 50 x5 52 x5 52 x5 143 x3+3 143 x3+3 143 x3+3 143 x3+3

Pause 2/0/Exp 117 x10 117 x10 117 x10 117 x10
ChinUp 2/0/2 BW x10 BW x10 BW x10 BW x10 Bench 141 x10 146 x10 151 x10 151 x10
BW Squat 2/0/Exp x10 x25 Band x25 Band x35
( band @20) x10 x20 x20 x30
7 x10 13 x10 16 x10 16 x10 x10 137 x10 141 x10 141 x10
x15 x15 x20
Pair w/ x10 7 x10 13 x10 13 x10 Pair w/
Pair w/
1:30 1:30
1:30
BW Squat 2/0/Exp x10 x20 Band x20 Band x30 Split 2/0/2 x10 x12 x14 x16
Eccentric see below
( band @20) x10 x15 x15 x25 Squat x10 x12 x14 x16
Chinup
x15 x15 x20 x12 x14 x16

DB Inc 2/0/2 47 x10 49 x10 51 x10 51 x10 DB Row 2/0/Exp x10 x10 x10 x10 1 Arm/ 2/0/Exp x10 x10 x10 x10
Tri w/ x10 x10 x10 x10 Tri w/ x10 x10 x10 x10 1 Leg Row ( Static) x10 x10 x10 x10
1:00 x10 x10 x10 1:00 x10 x10 x10 Tri w/ x10 x10 x10
Hypers 2/0/Exp x10 x15 x20 x20 SLDL 2/0/2 x8 x10 x12 x12 Pushup/ 2/0/2 x10 x12 x14 x14
x10 x15 x20 x20 ( w stick or x8 x10 x12 x12 Scap x10 x12 x14 x14
and x15 x20 x20 BodyBar) x10 x12 x12 ( or to technical failure) x12 x14 x14
OH Split 2/0/Exp x10 x12 x14 x14 Alt DB Press 2/0/2 x10 x10 x10 x10 Cook Hip 2/0/2 x10 x12 x14 x14
Sqt. x10 x12 x14 x14 x10 x10 x10 x10 Lift x10 x12 x14 x14
( cue Draw-In) x12 x14 x14 x10 x10 x10 x12 x14 x14
If they can do ___ Chinups
1 to 3 3x10 sec lower
4 to 6 3x15 sec lower
7 to 9 3 x20 sec lower
10+ 10 up 20 down
 Intensification Example - 3 Day
Day 1 Warm-up and Day 1 Abs Day 2 Warm-Up and Tuesday Abs Day 3 Warm up and Day 3 Abs
Clean Exp 4 min 150 x5 150 x5 150 x5 High Pull SLDLExp 4 min 50 x5x5 50 x5x5 50 x5x5 Clean,Push Exp 4 min 150 x5x5x5 150 x5x5x5 150 x5x5x5
150 x5 150 x5 150 x5 combo 50 x5x5 53 x5x5 55 x5x5 Jerk Ft. Sqt. 150 x5x5x5 150 x5x5x5 150 x5x5x5
150 x5 150 x5 150 x5 50 x5x5 53 x5x5 55 x5x5 150 x5x5x5 150 x5x5x5 150 x5x5x5
150 x5 150 x5
Front
ChinUp 2/0/2 BW x3 BW x3 BW x3 Bench 2/0/Exp 114 x3 114 x3 114 x3 Split Sqt 3/0/Exp 108 x5 108 x5 108 x5
7 x3 14 x3 18 x3 138 x3 143 x3 147 x3 108 x5 113 x5 118 x5
Pair w/ x3 7 x3 14 x3 Pair w/ x3 133 x3 138 x3 Pair w/ 108 x5 108 x5 108 x5
0.06 x10 x10 x10 1:30 x10 x10 10 1:30

Front Squat2/0/Exp 144 x3 144 x3 144 x3 1 Leg Sqt 2/0/2 x5 x5 x5 x5 x5 x5

148 x3 154 x3 159 x3 or x5 x5 x5 Alt Grip chin up x5 x5 x5
x3 144 x3 154 x3 1 Leg bench x5 x5 x5 x5 x5 x5
x10 x10 x10 sqt. W/Airex x5 x5 x5

High DB Inc2/0/2 46 x5 48 x5 50 x5 Shoulder Circ.2/0/Exp x8ea. x10ea. x12ea. Curl & Press 2/0/2 46.1 x5 51.3 x5 55.4 x5
Tri w/ x5 x5 x5 x8 x10 x12 x5 x5 x5
0.04 x5 x5 x5 1:00 x8 x10 x12 1:00 x5 x5 x5
Row SLDL 2/0/Exp x8+8 x8+8 x8+8 1arm/2 leg 2/0/2 x8 x8 x8 Med. Ball Hip Lift
2/0/2 x8 x10 x12
combo x8+8 x8+8 x8+8 Rotational Row x8 x8 x8 x8 x10 x12
and
2/0/Exp x10 x10 x10 Diagonal Plate2/0/2 x8 x10 x12 Off Bench Obl. 2/0/2 x10 x12 x14
Lift x10 x10 x10 Raise x8 x10 x12 x10 x12 x14
w/Blue band
2 Day Example- Personal
Training or In Season
Day 1 Day 2

Explosive Explosive

Pair 1 Pair 1
Knee Dominant (2) Horizontal Press ( Bar)
Horizontal Press ( DB) Knee Dominant ( 1)

Pair 2 Pair 2
Hip Ext BL Vertical Pull
Horizontal Pull Hip Ext SL
Accumulation Example - 2 Day
Day 1 Warm-up and Abs
Clean Exp 210 x5 225 x5 225 x5
3D Hip Flexor Stretch 233 x5 240 x5 240 x5
240 x5 248 x5 255 x5
233 x5 240 x5 240 x5
Sternum Chin Up 1/0/1 x8 4 x8 6 x8
Pair w/ x8 x8 x8
1:00 Rest
1 Leg Squat 31 x8 37 x8 44 x8
3D Lat Stretch x8 x8 x8
x8 x8 x8
Alt DB Bench 3/0/Exp 80 x8 83 x8 85 x8
Pair w/ x8 x8 x8
1 Min Rest x8 x8 x8
3D Standing Hamstring Stretch
2A 1 L SLDL 2/0/Exp 83 x8 90 x8 98 x8
x8 x8 x8

Day 2 Warm-Up Abs

Snatch Exp 135 x5 135 x5 135 x5
3D Hip Flexor Stretch 143 x5 143 x5 143 x5
143 x5 150 x5 158 x5
143 x5 143 x5 143 x5
Rotational Row Exp x8 x8 x8
Pair w/ x8 x8 x8
1:00 Rest x8 x8 x8
DB Lateral Lunge 11 x8 18 x8 24 x8
3D Hip Rotator Stretch x8 x8 x8
x8 x8

Alt DB Incline 3/0/Exp 65 x8 68 x8 70 x8

x8 x8 x8
Pair w/ x8 x8 x8
1 Min Rest
Slideboard Lunge w/ Rot. 1/0/1 31 x8 37 x8 44 x8
3D Standing Hamstring Stretch x8 x8 x8
x8 x8
Intensification Example - 2 Day
Day 1 Warm-up and Abs
Clean Exp 158 x3 169 x3 169 x3
3D Hip Flexor Stretch 180 x3 180 x3 180 x3
191 x3 197 x3 203 x3
186 x3 186 x3 197 x3
P- Grip Chin Up 1/0/1 BW x5 BW x5 BW x5
Pair w/ 13 x5 16 x5 20 x5
1:00 Rest 13 x5 16 x5 20 x5
1 Leg Squat 10 x5 10 x5 10 x5
3D Lat Stretch 30 x5 36 x5 42 x5
30 x5 36 x5 42 x5
Bench 5/0/Exp 172 x3 177 x3 183 x3
Pair w/ x3 x3 x3
1 Min Rest x3 x3 x3
3D Standing Hamstring Stretch
2A 1 L SLDL 2/0/Exp 39 x5 42 x5 45 x5
( weight is for each Dumbell) x5 x5 x5
x5 x5 x5
Day 2 Warm-Up Abs
DB Snatch Exp 51 x3 51 x3 51 x3
3D Hip Flexor Stretch 59 x3 62 x3 65 x3
59 x3 62 x3 65 x3
56 x3 56 x3 59 x3
1 Arm/ 1 Leg Row Exp x8 x8 x8
Pair w/ x8 x8 x8
1:00 Rest x8 x8 x8
DB Lateral Lunge 10 x5 10 x5 10 x5
3D Hip Rotator Stretch 12 x5 18 x5 24 x5
12 x5 18 x5 24 x5

Close Grip Bench 5/0/Exp 0 x3 0 x3 0 x3

x3 x3 x3
Pair w/ x3 x3 x3
1 Min Rest
Slideboard Lunge 1/0/1 72 x5 84 x5 96 x5
3D Standing Hamstring Stretch x5 x5 x5
x5 x5 x5
 The Little Things
 1 1/4 Plates
 15 lb. Olympic bars
 5 and 10 lb Bumper plates
 Conditioning :40-:55
 Number one goal is injury
reduction.
 Ask yourself a simple question,
“When do injuries occur?”.
 Answer. In deceleration or change
of direction.
 The Key to Conditioning
 Understanding and controlling
work to rest ratios.
 Know what you are conditioning,
the mind or the body.
 Progress and make it hard.
 General Guidelines
 Conditioning should be for the
appropriate energy system and
emphasize the proper motor pattern.
 This means no distance running or, any
distance that causes the athlete to
move out of a sprint motor pattern.
( Generally for linemen this means
nothing over 110 yds.)
 “Sending speed and power
athletes on a 10-15 minute run is
a death march…. If you’re a
sprinter using a 10K runners
stride you’re not doing much for
your technique.”

Gary Winckler U of ILL Women’s

Track Coach
General Guidelines ( cont)
 A football play lasts approx. 5 sec.
, how long should the longest
conditioning drill last? A hockey
shift lasts 45 sec.
 A 300 shuttle is 12 x’s the length
of the average play in football but,
just slightly les than the length of
a shift in hockey.
 Invert the Pyramid to
Build Work Capacity

Week 4 1x30 1x30 1x30 1x30 1x30

Week 3 1x30 1x30 1x30 1x30

Week 2 1x30 1x30 1x30

Week 1 1x30 1x30

 “Short distances preserve
running mechanics while
brief recovery times produce
the same aerobic benefits
as distance runs”

Gary Winckler
 The Fat Burning Zone?
 True, you burn a higher
percentage of fat at lower
intensity. However, this a greater
percentage of a smaller number.
Higher intensity exercise burns
more calories and more total fat
calories.
 Example
 30% of 100 calories is 30 calories
 20% of 200 calories is 40 calories.

 It’s not as much the percentage of

calories burned as total calories.
It Doesn’t Matter if You Run or
Walk?
 Another half truth
 Both walking a mile and running a mile will
result in the same number of calories
expended but,
 20 min @ 7.5 mph ( 8 min mi.) = 2.5 mi=250 cal
 20 min @ 3 mph = 1 mi = 100 cal
 It’s more about calories per minute of
exercise than distance covered. Greater
intensity will burn more calories.
 What About 20 Minutes of
Intervals?
 5 min warm-up @ 7.5 = .6 mi= 60 cal
 5x 1 min w/ 2 min rest = approx 1 mile=
100 cal
 5 min of work to burn 100 calories?
 Total calories burned? 160? Or more?
Are you burning without moving during
the rest?
 EPOC
 What’s EPOC?
 Excess Post Exercise Oxygen
Consumption
 Alwyn Cosgrove calls this the
“Afterburn”
 “recovery of metabolic rate back to
pre-exercise levels can require several
minutes for light exercise and several
hours for hard intervals.”
 Conditioning that
Makes Sense
 Tempo to build a base
 Change of direction to prepare for
sport
 Intense ( muscular) 60 Shuttle
 Intense ( circulatory) 300 Shuttle
@ 25 yds.
 Recovery –tempo or 150’s @ 50
 Intervals
Stage 1: Stabilization Level

Day 1 30 minutes

Stage 2: Strength Level

Day 1 30 minutes

Day2 Warm up 5 ½ minute 4½ ½ minute 4½ ½ minute 4½

minutes minutes minutes minutes

Day 3 30 minutes

Day 4 Warm up 5 1 minute 4 minutes 1 minute 4 minutes 1 minute 4 minutes

minutes

Stage 3: Power Level

Day 1 30 minutes

Day2 Warm up 5 ½ minute 4½ ½ minute 4½ ½ minute 4½

minutes minutes minutes minutes

Day 3 Warm up 5 1 minute 30 3½ 1 minute 30 3½

minutes seconds minutes seconds minutes
 Designing Interval
Programs
 Increase 10-20% per week
 Keep track of yardage
 Reduce or maintain total yardage
when changing distances
Interval Example
 Slideboard Intervals
 Position specific
 Frontal plane
 :30-1:30
 :30-1:00
 :30-1:00 w/ vest
 Off Season Conditioning
 Gambetta- “Work Speed Every Day”
 Conditioning should be appropriate for the
movement emphasis of the day.
 Linear with linear, lateral w/ lateral
 Giraffe analogy
 D-1 coaches, resign yourself to football
coaches screwing up your workouts for 5
weeks every spring.
 Basketball Conditioning
 Should basketball players run?
 Aren’t there problems primarily
overuse?
 Food for thought.
 Football Conditioning
 Add vest to simulate equipment
weight
 Hockey Conditioning
 Summer- run,sled, slideboard
 Pre-season - On-ice intervals, Off-
ice bike
 Summer stress the groin, pre-
season, save the groin.
 Tabata Protocol
 HIIT- High Intensity Interval
Training
 20/10 - twice as much work as
rest
 8 reps = 4 min =1.3 mi. AirDyne
 6 reps = 3 min = 1.0 mi
 Sled Training
 Is sled training just specific strength
training?
 Does the 10% rule make sense?
 What about surface and strength level?
 Old guidelines are very similar to the
jump squat idea. Well intentioned but
incomplete and poorly thought out.
 What about negative transfer to speed?
Read the research. We don’t deal in
speed, we deal in acceleration.
 Sleds for Intervals?
 25 yds takes 12-15 sec
 25 yd push takes 12 sec.
 Work in groups of three
Linear Sled
Push or Pull?

QuickTime™ and a
YUV420 codec decompressor
are needed to see this picture.
Linear or Lateral?
Speed vs. Specific Strength
21 Indispensable Qualities of a
Leader- John C. Maxwell
“ Learn in your area of strength.
Read 6-12 books a year on
leadership or your field of
specialization. Continuing to learn
in an area where you are already
an expert prevents you from
becoming jaded and
unteachable.”