designing an athletic based strength training program...

Designing an Athletic Based Strength Training Program

Utilizing the Brick Training Method

Zac BrouilletteAssoc. Director of Strength and Conditioning

Ohio University

Special Thanks Sonny Sano

Ohio University Director of Strength and Conditioning Yancy Mcknight

Iowa State Football Director of Strength and Conditioning Joe Kenn

Carolina Panthers Director of Strength and Conditioning John Dagata

Univ. of Oklahoma Jumps Coach

Personal Background

Athletic Background• Iowa State Football

2004-2006 Defensive End

• Iowa State Track and Field 2006-2009 Hammer throw Weight Throw Shot Put

Professional Background• Univ. Of Louisville (2008)

Volunteer Intern (Football S&C) Worked under:

Joe Kenn Bryan Dermody Joe Connolly AdamFeit

• Iowa State University (2009-11) Grad Asst. (Track & Field, Football) Worked under:

Yancy McKnight Clayton Oyster Andrew Moser

• Ohio University (2011-present) Assoc. Director of S&C Work under Sonny Sano Football, Basketball, Baseball,

Softball, & Hockey

Primary Program Influences:Joe Kenn

Yancy McKnightJohn Dagata

Dan Pfaff

Brick Training Method Objective

“Develop a training system that helps to develop and enhance the athletic ability of young athletes through practical programming ”

Priority #1 is always reduce likelihood of injury Getting stronger decreases chance of injury and improves

durability Smart programming decreases chance of injury NOT smart programming increases chance of injury

An injured athlete has no performance valueThe weight room CAN be a cause/lead on for injury

What defines an “Athletic Based” Strength Training Program?

What it’s NOT:• Powerlifting• Olympic Lifting• Bodybuilding• Crossfit

A training program will likely take pieces from each of these disciplines, but you have to realize each one of these training styles is its own competitive sport!

Brick Training Program BasicsStrength Training is done 3 days a weekTrain the entire body each training sessionFocus on multi joint/multi-planar movementsTrain athletically = On your feet = Core engagedDaily training sessions consist of 6 strength bricksIdeal training session time is <60 minutes

What defines an “Athletic Based” Strength Training Program?

Why Train Total Body Each Session?

Total body effort is required in practice/games Every play requires synchronized total body movement patterns

Athlete becomes accustomed to total body fatigueIncreased motor unit recruitment than UB/LB splitHormone response increased in total body workouts

Research shows that working the largest muscle groups results in the highest output of growth hormone

Exercise selection is expanded Don’t waste time/fatigue on “filler” lifts

Frequency: Can stimulate muscle 3 times a week UB/LB split only stimulates muscles 1-2 times a week

Why Train 3 Days a Week?

Improved recovery Are athletes over-trained or under-recovered?

Decreased stress on athlete Training success is often a game of stress management

Decreased wear and tear on body Every training session inflicts small injury

Increased time for skill work, specific strength, etc Many athletes need less time in wt room & more skill work

Can add speed/agility/conditioning days on off days Piggybacking running & lifting doesn’t work (one or the other)

Brick Training Method

4 Key Principles of the Brick Method1. Rotate the order of exercises based on type of

movement and type of effort2. Prioritize these exercises based on type of

movement and strength developed and place them in order of importance

3. Control volume by regulating the number of work sets/reps that are to be performed based on location in the training template

4. Implement a variety of exercises to develop the body in a symmetrical and safe manner

DESIGNING THE TRAINING PLAN

Brick Method BasicsMust be able to categorize exercises into 3 primary

movements Total Body Movements Lower Body Movements Upper Body Movements

Must be able to categorize exercises into 3 secondary movements

Single Leg Multi-Planar Movements Horizontal and Vertical Row Movements Posterior Chain Movements

Must be able to categorize movements into 3 types of effort (Sub) Maximum Effort Dynamic Effort (speed/explosiveness) Repetitive Effort (strength endurance)

Types of EffortDefined by Zatsiorsky

The Maximal Effort Method Builds strength speed and absolute strength Improves neuromuscular coordination by increasing

motor unit recruitment, rate coding, and motor unit synchronization 4-10 sets of 1-3 reps >90% 1rm Can lead to CNS fatigue Increased risk of injury Not for new or un-trained athletes


The Sub-Maximal Effort Method Helps develop muscular growth Increased motor unit recruitment (not as much as ME) Great for introducing training to young athletes

3-6 sets of 5-10 reps at 70-85% 1rm Lower CNS fatigue Lower Risk of Injury Ideal for young athletes


The Dynamic Effort Method Non-fatiguing load lifted with highest attainable speed Think EXPLOSIVE movements High RFD

5-12 sets of 3-5 reps between 40-70% 1rm or BW Body weight movements (jumps, med balls) Accommodating Resistance

The Repetition Method Promotes strength endurance and muscle hypertrophy Strengthens neural/muscular deficiencies and increases

work capacity (fatigue resistance) Lifting a non-maximal load to failure or near-failure

2-5 sets of 6-20+ reps between 50-70% 1rm


Variable Max Effort Sub Max Effort

Dynamic Effort

Repetition Effort

Load (% of 1 RM)

90-100 70-85 40-70 50-70

Reps per set 1 – 3 5-10 1 – 5 6-20+

Sets per Exercise

4 –10 3-6 5-12 2 – 5

Rest between sets (mins)

2 – 6 1.5-2.5 45 s – 1.5 1 – 2

Duration ( sec per set)

5 – 10 20 – 60 4 – 8 80 – 150

Speed per rep (% of max)

60 - 100 60 – 90 90 – 100 6 – 80

Training sessions per week

3 – 6 5 – 7 3 – 6 8 - 14

Why the Brick Training Method?

Most training programs being practiced in the U.S. only utilize one or two of these methods.

The Brick Training Method trains all of these efforts in one workout

“There are three ways to increase muscular strength. These three methods include the dynamic-effort method, the maximal-effort method, and the repetition method. - Vladimir Zatsiorsky-

Before Designing a program ask yourself this:1. Can I teach the exercise(s)?2. Do I have enough equipment available for

exercises chosen?3. Can all members of training group

complete the workout in allotted time?

Basic Workout Template

Brick-Effort Type Session T Monday Session L Wednesday Session U Friday

One-(sub) Max Effort Total Body Lower Body Upper Body

Two-Dynamic Effort Lower Body Upper Body Total Body

Three-Repetition Effort Upper Body Total Body Lower Body

Four-Repetition Effort Single Leg Linear Single Leg Lateral Single Leg Vertical

Five-Repetition Effort UB Vertical Pull UB Horizontal Pull UB Hybrid Pull

Six-Repetition Effort Post Chain: Hamstring Post Chain: Glutes Post Chain: Erectors

Designing the Workout

First, choose 3 foundation training movements These will be the maximum effort (Brick 1) training

movementsMost common movements1. Power Clean2. Back Squat3. Bench Press

These movements can be easy modified to the specificdemands of the sportExample: Baseball

Substitute deadlift for power clean and floor press for bench press

Foundation Max Effort Training Movements

Total Body: (Sub) Max Effort

Lower Body: (Sub) Max Effort

Upper Body: (Sub) Max Effort

Deadlift Back Squat Barbell Bench PressPower Clean Front Squat Dumbbell Bench PressHang Clean Box Squat Weighted Pushups

Power Snatch Floor PressHang Snatch

ON THE TRAINING CARD


Second, choose 3 major emphasis dynamic effort movements to supplement foundation movement

Most common movements1. Jumps or Speed Box Squat (accommodating resistance)2. Olympic Lift(Pull and PC Variations)3. Med Ball Throw or Bench Press (accommodating resistance)

The focus of the dynamic effort movement is maximum concentric acceleration

Body weight exercises can be substituted if facility lacks proper equipment

Dynamic Effort Training MovementsTotal Body: Dynamic

EffortLower Body: Dynamic

EffortUpper Body: Dynamic

Effort

Power Clean Box Squat Speed Bench PressHang Clean Box Jump Speed PushupBox Clean Tuck Jump Clap Pushup

Power Snatch Broad Jump Med Ball Chest PassHang Snatch Hip Lifts Throw Bench PressBox Snatch Lunge Position Jumps

Speed Deadlift Single Leg Box Blast Kettlebell Swing Contrast Squat/Jump Med Ball Throws

Third, choose 3 minor emphasis repetitive effort movements to supplement foundation movement

Most common movementsTotal Body: Olympic Lift Variations (Pulls, Box Clean)

Lower Body: Front Squat, Goblet Squat, Leg PressUpper Body: Incline Press, Push Press, Pushups

The focus of the repetition effort movement is strength endurance and should improve mobility and provide a hypertrophic effect


Repetition Effort Training MovementsTotal Body: Repetition

EffortLower Body: Repetition

EffortUpper Body: Repetition

Effort

Power Clean (Pull) Back Squat Variation Incline Bench PressHang Clean (Pull) Front Squat Decline Bench Press

Box Clean (Pull) Goblet SquatIncline/Decline

PushupsDeadlift DB Front Squat Single Arm DB Bench

DB Clean Machine SquatClose Grip Bench

PressBarbell Snatch Safety Bar Squat Strict Press

DB Snatch Low/Hi Box Squat Push Press

Box SnatchOlympic Stance

Squat Floor PressBarbell Jek Sumo Stance Squat Dips

Dumbbell Jerk Leg Press Board Press

Fourth, Choose 3 Single Leg MovementsChoose one single leg movement that falls in each plane: Linear: Lunge Variation, Split Squat Lateral: Lateral Lunge, Crossover Lunge Vertical: Step Ups Variation

It is important to utilize progressions in these exercises

Starting a beginner lifter off with an advanced exercise will lead to poor technique and early failure


Single Leg Training MovementsSingle Leg: Linear

EmphasisSingle Leg: Lateral

EmphasisSingle Leg: Vertical

Emphasis

DB Walking LungeLateral Lunge-

Dynamic DB Box Step Up-Static

DB In Place Lunge Lateral Lunge-StaticDB Box Step Up-

DynamicDB Reverse Lunge 45 Degree Lunge BB Box Step Up-Static

BB Walking Lunge Lateral SquatBB Box Step Up-

DynamicBB In Place Lunge Cross-Over Lunge DB Bulgarian Squat

Goblet Lunge Goblet Lateral Lunge BB Bulgarian Squat

Front Catch LungeFront Catch Lateral

LungeGoblet Bulgarian

SquatSplit Squat

Fifth, Choose 3 Upper Body Pull ExercisesChoose a movement from each category: UB Vertical Pull UB Horizontal Pull Hybrid Pull-Dumbbell, Machine, TRX, etc

Again, utilize progressions in these exercises.

Make sure the athlete can handle their own body weight before adding any external resistance


Posterior Shoulder/Back Training Movements

Upper Body: Vertical Row

Upper Body: Horizontal Row

Upper Body: Vert/Horiz/Combo Row

Pull Ups Barbell RowLow High Machine

RowChin Ups Single ArmDB Row Low-High Band Row

Lat Pull Downs Double Arm DB Row TRX Row to RotateBarbell Upright Row Inverted Row Chest On Bench Row

DB Upright Row Alt Grip Inverted Row Band Pull Apart

DB Alt Upright RowChest Supported

Row Cable Row

Sixth, Choose 3 Posterior Chain ExercisesPick one movement that has a muscular emphasis of each: Glutes: Hip Lifts, Donkey Kicks, etc Hamstrings: Glute-Ham Raise, RDL, Leg Curl Erector Spinae: Back Hypers, Reverse Hyper, etc

Beginner athletes often lack posterior chain strength so it is important to start with simple exercises and light weight and progress over time


Posterior Chain Training Movements

Posterior Chain: Glute Emphasis

Posterior Chain: Hamstring Emphasis

Posterior Chain: Erector Emphasis

Back Hyper (Fire Glutes) RDL

Back Hyper (Relax Glutes)

Pull Thru's Machine Leg Curl Reverse HyperHip Lift (Double Leg) Glute Ham Raise Good MorningHip Lift (Single Leg) Stiff Legged Deadlift Seated Good Morning

MR Donkey Kicks Eccentric Hamstring Band Walks Physio Ball Leg Curl Quadruped

Sets and Reps Sets and Reps Sets and Reps Sets and Reps

Single Leg Exercises Week 1 Week 2 Week 3 Week 4

Single Leg Squat 3x4ea 3x5ea 3x6ea 2x5ea

Barbell Lunge 3x6ea 3x7ea 3x8ea 2x7ea

Split Squat 3x6ea 3x7ea 3x8ea 2x7ea

Single Leg RDL 3x5ea 3x6ea 3x7ea 2x6ea


Posterior Shoulder/Back Exercises Week 1 Week 2 Week 3 Week 4

Pull Up/Chin up 3x5 3x6 3x7 2x6

Invert Row 3x6 3x8 3x10 2x8

Barbell Row 3x8 3x10 3x12 2x10

Seated Cable Row 3x8 3x10 3x12 2x10


Posterior Chain Exercises Week 1 Week 2 Week 3 Week 4

Back Hyper Extension 3x6 3x8 3x10 2x8

Glute Ham Raise 3x6 3x8 3x10 2x8

Reverse Hyper 3x8 3x10 3x12 2x10

Double Leg RDL 3x8 3x10 3x12 2x10

Sample Brick 4-5-6 Rep and Set Schemes

Optional Finisher Circuit

Can be used to:• Target specific small muscle groups often used in sport• Target muscle groups often injured in the sport• Target specific athlete muscular deficiencies • Specialty accessory work (Bi’s, Tri’s)• Create a cardio effect• Prompt the recovery process

Sample Finisher Circuits

Extra Innings

Hammer Curl 2x10ea

Internal/External Rotation 2x20ea

Medball Chop 2x8ea

Sleeper Stretch 2x45s ea

19th Hole

X Band Walks 2x8ea

Med Ball Lateral Toss 2x6ea

Barbell Reverse Curl 2x12

Foam Roll T-Spine Reach 2x12

Overtime

Manual Neck Flex-Ext 2x10ea

Barbell Shrug 2x20

Purple Band Curl 2x15

Hurdle Lateral Step Over 2x12

Weight Loss

Box Step Ups 2x10ea

Burpees 2x15

Med Ball Slam 2x10

Mountain Climbers 2x20ea

Auxiliary Training Packages

Bicep AnkleDumbbell Curl x15ea Band Inversion/Eversion (Green) x20eaIso Chin Hold x20sec Calf Raise x40Fat Bar Curl x15 Toe Raise x40

Up and Out Curl x12ea 3 Way Calf Raise x10 ea (30)Band Curl (Purple) 45reps in 30s Band Alphabet (Green) 1xea Letter

Tricep Neck/TrapsBand Push Down (Purple) x20 4 Way Neck x20ea way

Overhead Dumbbell Extension x20 Dumbbell Shrug x25Bench Dips xMax Band Neck x20

Skull Crushers x20 Overhead Shrug x25Rope Pushdown x20 Plate Neck x25

Shoulder Posterior ChainBand Pull-Aparts (Red) x20 Glute Ham-5 count Eccentric x8Dumbbell Front Raise x20 Reverse Hyper x15

Internal/External Rotation (5lb) x20ea Dumbbell RDL x15Lateral Raise x20 Back Hyper w/ 5sec Hold x8

Hanging Scap Retraction x20 Band Good Morning (Green) x15

Chest Hip MobilityDumbbell Fly x20 Iso Lunge Hold (back foot elevated) x45sWide Pushup x20 Forward Step Over (Over barbell in rack) x8

Feet Elevated Pushup x20 Lateral Step Over x8Hands Elevated Clap Pushup x20 Lateral Squat Under x8

Airex Iso Fly Hold x15 Forward/Backward Duck Walk x8

Back Ab/CoreBand Face Pull (Green) x15 Full Situps with 5 count lower x12

Pull-Up with 4 count lower x5 Side Ab Raise x12ea2 Arm Band Row (Purple) x15 Hanging Knee Tuck x15

Lat Pull Down x15 Band Twist (Purple) x15eaChest Supported Row Machine x15 Middle Bridge x45s

Hip Gurdle Fat Burn CircuitBand Squats (Purple) x12 Step ups x20sX Band Walks (Red) x10ea Pull Ups x20s

TKE (Purple) x20 Box Jumps x20sHip Raise to Ball Adduction x12 Clap Pushup x20s

Overhead Squat w/ 5 cout hold x6 Band Punch (Purple) x20s

Utilize Prilepin’s Programming Chart

A.S.Prilepin collected data from the training logs of more than 1000 World, Olympic, National and European weightlifting champions in search of the keys to building maximum strength.

Programming Tools

RELATIVE INTENSITY CHART REPS

%1 2 3 4 5 6 8 10

EFFORT

MAXIMAL 100.0% 95.0% 92.5% 90.0% 87.5% 85.0% 80.0% 75.0%

Very Heavy97.5% 97.5% 92.5% 90.0% 88.0% 85.0% 83.0% 78.0% 73.0%

95.0% 95.0% 90.0% 88.0% 85.5% 83.0% 81.0% 76.0% 71.0%

Heavy92.5% 92.5% 88.0% 86.0% 83.0% 81.0% 79.0% 74.0% 69.0%

90.0% 90.0% 85.5% 83.0% 81.0% 79.0% 76.5% 72.0% 67.5%

Medium Heavy87.5% 87.5% 83.0% 81.0% 79.0% 77.0% 74.0% 70.0% 65.0%

85.0% 85.0% 81.0% 79.0% 76.5% 74.0% 72.0% 68.0% 64.0%

Medium82.5% 82.5% 78.0% 76.0% 74.0% 72.0% 70.0% 66.0% 62.0%

80.0% 80.0% 76.0% 74.0% 72.0% 70.0% 68.0% 64.0% 60.0%

Medium Light77.5% 77.5% 73.5% 72.0% 70.0% 68.0% 66.0% 62.0% 58.0%

75.0% 75.0% 71.0% 69.0% 67.5% 66.0% 64.0% 60.0% 56.0%

Light72.5% 72.5% 69.0% 67.0% 65.0% 63.0% 62.0% 58.0% 54.0%

70.0% 70.0% 66.5% 65.0% 63.0% 61.0% 59.5% 56.0% 52.5%

Very Light67.5% 67.5% 64.0% 62.0% 61.0% 59.0% 57.0% 54.0% 51.0%

65.0% 65.0% 62.0% 60.0% 58.5% 57.0% 55.0% 52.0% 49.0%

“Failing to Plan is Planning to Fail”

Thank You!Zac BrouilletteAssistant Director Strength &

ConditioningOhio [email protected] free to drop me an e-mail with

anyquestions regarding your program!Check us out on YouTube at

http://www.youtube.com/user/OhioStrength?feature=mhee

mailto:[email protected]



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