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Session 615

The Power of Programming

Doug Katona



1. Learn to program for yourself, athletes, clients or groups; become a mad scientist, programming geek!

2. Understand adaptation & training program balance.

3. Gain knowledge on performance metrics.

4. Learn how to organize & cycle the training plan.

5. Learn training techniques to maximize performance and fitness capacity.

Today’s Tasks



It’s smart.

It’s what effective coaches/trainers do.

It’s efficient and enhances good communication.

To ensure results – on time.

Provides a structured, balanced plan.

It’s professional.

Why Program?



Day Strength/CV – T/T/Sport

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Your Weekly Training



1. Know the athlete or group. * Athlete Profile & Data Reference - General info & Life Context - Bio Markers & History/Results - Current Training, Nutrition & Recovery - Self-Appraisal & Objectives/Goals

2. Coaching Due Diligence * Biomechanical & M.E. Analysis * Assess Readiness: Strength, Stamina, S + S * Communicate (Listen!)

Programming Points for Precision



Strength: 1. Squat (HBBS): 2. Bench Press: 3. Power Clean/DL: Stamina: 1. Row 1000m: 2. 10-min AMDAP on bike: 3. Run 2 miles: S + S: (varies pending athlete) (examples)

So You Think You’re Fit?



1. Excessive metabolic conditioning with no intent.

2. Insufficient skill progression.

3. Putting volume before skill/tech. & intensity.

4. Random load factor.

5. Not factoring tissues, mobility, ability, flexibility under load, experience, aptitude, R:R & DATA!

Common Programming Problems



G.A.S.

Successful Training = Apply-Recover-Adapt to Stress S.A.I.D.

(The Load Factor)

Overtraining?

The Training Balance: 1. Proper Structure

2. Fueling 3. Recovery

Adaptation Efficiency



Training Week: Monday – Sunday

3-1 cycling, 3-1+2-1, 5-2, 6-1 (4-3 to scale)

Squat (2-3x) Press (2-3x)

DL/Clean/O Lift (2-3x) Stamina/Sport Specific (4-6x)

Strength + Stamina Session (2-4x, 4-14-24min) (gymnastic/BW, with & without load; address metabolic pathways)

The Train.168 Program



1. +/- Reps * the +/- two-rep rule

2. Work to Rest (W:R) Ratio * Adjust to elicit training response desired

3. Adjust load * can also adjust equipment choice

4. Adjust time * consider load factor

5. Adjust distance * to fit time element

5 Points of Scaling: Intent Driven!



(Louie Simmons, Westside Barbell)

D/WK: 4 (2-3 to begin)

Keys: DE = & ME =

DE (1-3 reps; 9-12 sets) ME (1-3 reps, 8-12 sets)

Sessions: Push/Pull/Variations/Tools/Accessory

Notes:

Conjugate Method



(Starting Strength, Mark Rippetoe)

D/WK: 3 (non-consecutive)

Keys: Add 5# weekly

Rep Schemes:

Sessions: Squat, DL, BP, SP, PC (Order: SQ-UB-Pull)

Notes:

Linear Progression



(Jim Wendler)

D/WK: 3-4

Keys: Percentages & PRs (frequently), 4-wk cycles

Rep Schemes:

Sessions: Squat, DL, BP, SP

Notes:

Wendler 5-3-1



Prilepin’s Table

Percent Reps/Sets Optimal Total Range

55-65 3-6 24 18-30 70-80 3-6 18 12-24 80-90 2-4 15 10-20 90+ 1-2 4 10



(Review, Share, Refine)

Time To Refine Your Training



OTM/OTM O-E:

RFT/RNFT:

AMRAP (2):

FOR TIME:

TEMPO:

PHYF:

MONOSTRUCTURAL:

COUPLET:

Programming Menu/Options



(WILL VARY PENDING ATHLETE, INTENT AND ABILITY) (Based on a 60-minute session)

Mobility Light Movement/Active Mob. Stretch Warm-up (A/B/C) Session Explanation/Demo Session-Specific w/u TRAINING SESSION Post Session Coaching

Session Flow: A Coaching Model



Q, A & D

Come train, get coached & workout at the RedCon booth (1201)

[email protected] www.redcongym.com

www.train168institute.com

The Finish



References

Baechle, T., & Earle, R. (2008). Essentials of Strength and Conditioning. (3rd. ed.). Champaign, IL. Human Kinetics.

Katona, D. (2015). High Intensity Training Manual. Train.168 Institute.

Rippetoe, M. (2013). Practical Programming for Strength Training. (3rd. Ed.). Wichita Falls, TX. The Aasgaard Company.

Simmons, L. (2007). The Westside Barbell Book of Methods. Finland. Action Printing.

Wendler, J. 5-3-1 Manual.

USA Weightlifting. (2014). Weightlifting and Sport Performance Coaching Course Manual.

session 615 the power of programming - idea health and ... · session 615 the power of programming...

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