work capacity what is work capacity?work capacity what is work capacity? this article will be...
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Work Capacity
What is Work Capacity?
This article will be dedicated to the topic of developing work capacity for athletic development.
Before we start let’s ask the question – “what is work capacity?” Work Capacity according to Vern
Gambetta is define as the following:
- The ability to tolerate a high workload
- The ability to recover from the workload sufficiently for the next training session and/or
game/competition
- The ability to resist fatigue
Why is Work Capacity Important?
The next question we need to ask is – “why is developing work capacity important for athletic
development. The answer to this question can be seen in the Athletic Development Hierarchy which
I adapted from Al Vermeil.
Figure 1: Athletic Development Hierarchy (Adapted from Al Vermeil)
So as you can see from the above nutrition, supplementation, circadian rhythms, mental, emotional,
spiritual health, and movement quality are the foundation to support the bio-motor qualities higher
up on the hierarchy. From there we have work capacity, body composition training, hypertrophy,
maximum strength, explosive strength, elastic/reactive strength, and speed and multi-directional
speed.
Hypertrophy (if needed)
Explosive Strength (Strength-Speed & Spped-Strength)
Maximum Strength
Body Composition
Elastic/Reactive Strength (Speed-Strength
Work Capacity
Movement Quality
Nutrition, Supplementation, Lifestyle, Circadian Rhythms, Mental/Emotional/Spiritual Health
Speed & Multi-Directional Speed
To summarize the hierarchy I always say – “The premise of the Athletic Development Hierarchy is
that all of the preceding qualities need to be optimally developed to support the succeeding
qualities higher up on the hierarchy”
So after the first two foundational layers of the hierarchy, work capacity is a critical bio-motor that
needs to be developed to sufficient levels to support its preceding bio-motor qualities.
How can we measure Work Capacity?
Next we need to ask – “How do we know if someone has good work capacity? What are good
objective tests for looking at work capacity?”
My Choices:
1). Rest Heart Rate taken over 5-7 days
2). Yo-Yo Intermittent Recovery Test Level 1 or 2
3). 1min Resting Heart after completion of yo-yo test
What are good scores for these tests?
1). Rest Heart Rate taken over 5-7 days
A: 60bpm or lower
2). Yo-Yo Intermittent Recovery Test Level 1 or 2
A: At least 1200m on Level two which is what I use
3). 1min Resting Heart after completion of yo-yo test
A: Can drop heart by 40-50 beats in 60secs
How can we train Work Capacity?
Finally – “How do we design a program to enhance work capacity?”
Circuit type training is very effective for developing work capacity. The use of tri-sets, quad-sets, and general circuits that are completed with a certain work to rest interval are types of training that can be used. See sample Programs below. Exercises used to form the circuits will be from the category below: Hip Dominant Knee Dominant Horizontal Push & Pull Vertical Push & Pull Core: Anti-Extension, Anti-Rotation/Lateral Flexion, Rotary I find reps in the 10-15 rep range, timed circuits, or interval based circuits are a nice method for developing work capacity. With athletes a maintenance/introduction of power and strength qualities are also programmed for within a work capacity block.
Sample Programs: Example 1: Name:
Block A: Week 1-4
Day 1&5: Linear Day Day 3: Multi-Directional Day
Foam Roll:
- Quads
- TFL & IT Band
- Adductors
- Hamstrings
- Calves
- T-spine (chin tucked)*
- Lats*
- Pecs (Medball)*
Tennis ball/ Sliotar
- Feet
- Glutes (cross leg)
Time: 5mins
Foam Roll:
- Quads
- TFL & IT Band
- Adductors
- Hamstrings
- Calves
- T-spine (chin tucked)*
- Lats*
- Pecs (Medball)*
Tennis ball/ Sliotar
- Feet
- Glutes (cross leg)
Time: 5mins
Stretch or FMS weak link Stretch or FMS weak link
Dynamic Warm Up – Linear:
Knee Hug
Heel Butt & Reach
Overhead Reverse Lunge Walk
Inchworm
Spiderman
Straight Leg Walk
Backward Reaching Single Leg Deadlift walk
A-March
A-Skip
High Knees
High Heels
Straight Leg Skip
Backpedal
Build Ups (25%/50%/75%/100% @10m)x4
Time: 10mins
Dynamic Warm Up – Multi-Directional:
Knee Hug/Heel Butt into Lateral Lunge
Lateral A-March
Lateral A-Skip
Lateral Crossover Skip
Lateral Crossunder Skip
Lateral Shuffle (stay low)
Carioca
Lateral Crawl w/Push Up x5
Dynamic Hip Turns x20secs
Acceleration-Deceleration into Athlete Stance x5
Time: 10mins
Explosive Jumps/Hops & Med Ball Throws (Speed-
Strength):
A1: Explosive Jumps/Hops (NCM):
Day 1: Linear Hurdle Jumps 3x5
Day 5: Linear Hurdle Hops 3x5 Each Leg
Explosive Hops & Med Ball Throws (Speed-Strength):
A1: Explosive Hops (NCM):
Day 3: Lateral/Medial Hurdle Hops 3x3 Each Leg
Rest Interval: 60secs Rest Interval: 60secs
A2: Explosive Med Ball Throws (NCM):
Day 1: Horizontal Chest Throw – Overhand 2x5
Day 5: Underhand Overhead Backwards Throw 2x5
Time: 10mins
A2: Explosive Med Ball Throws (NCM):
Day 3: Standing Rotational Throw 2x5
Time: 10mins
Rest Interval: 60secs Rest Interval: 60secs
Linear Speed: 10m Accelerations 1x6 – 2 Point Start Time: 5mins
Multi-Directional Drills (Planned): 5m – Shuffle to Base 1x3 Each Side
5m – Crossover to Base 1x3 Each Side
5m – Directional Step to Base 1x3 Each Side
Time: 5mins
Rest Interval: 60secs/Reps Rest Interval: 1min/Sets
Day 1:
Exercises
Sets/ Reps
Weight/ Kg
Sets/ Reps
Weight/ Kg
Sets/ Reps
Weight/ Kg
Sets/ Reps
Weight/ Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Hang Clean
3x5 3x5 3x5 2x4
Rest Interval: 180secs
Strength:
B: Trap Bar Dead Lift
3x5 3x5 3x5 2x4
Rest Interval: 120secs
Circuit: EDT 12-15RM 10mins 12.5mins 15mins 8mins
C1: Trap Bar Deadlift
1-5reps 1-5reps 1-5reps 1-5reps
C2: ½ Kneeling 2 Arm DB Curl &
Press – Neutral Grip
1-5reps 1-5reps 1-5reps 1-5reps
Rest Interval: 3-5mins/ circuits
Circuit: EDT 12-15RM 10mins 12.5mins 15mins 8mins
D1: BB Reverse Lunge
1-5reps 1-5reps 1-5reps 1-5reps
D2: TRX Rows – Neutral Grip
1-5reps 1-5reps 1-5reps 1-5reps
Rest Interval: 3-5mins/ circuits
Core:
E: Anterior Core Choice
Rest Interval: 60secs
Day 3:
Exercises
Sets/ Reps
Weight/ Kg
Sets/ Reps
Weight/ Kg
Sets/ Reps
Weight/ Kg
Sets/ Reps
Weight/ Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Hang Clean
3x5 3x5 3x5 2x4
Rest Interval: 180secs
Strength:
B: Bench Press
3x5 3x5 3x5 2x4
Rest Interval: 120secs
Circuit: EDT 12-15RM 10mins 12.5mins 15mins 8mins
C1: BB RFE Split Squat
1-5reps 1-5reps 1-5reps 1-5reps
C2: 3PT DB Row – Neutral Grip
1-5reps 1-5reps 1-5reps 1-5reps
Rest Interval: 3-5mins/ circuits
Circuit: EDT 12-15RM 10mins 12.5mins 15mins 8mins
D1: 2 Arm Kettlebell Swing
1-5reps 1-5reps 1-5reps 1-5reps
D2: Incline DB Press – Neutral
Grip
1-5reps 1-5reps 1-5reps 1-5reps
Rest Interval: 3-5mins/ circuits
Core:
E: Lateral/Rotational Core Choice
Rest Interval: 0secs
Day 5:
Exercises
Sets/ Reps
Weight/ Kg
Sets/ Reps
Weight/ Kg
Sets/ Reps
Weight/ Kg
Sets/ Reps
Weight/ Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Hang Clean
3x5 3x5 3x5 2x4
Rest Interval: 180secs Strength: B: Chin Up – Supinated Grip
3x5 3x5 3x5 2x4
Rest Interval: 120secs Circuit: EDT 12-15RM 10mins 12.5mins 15mins 8mins C1: BB Romanian Deadlift –
Pronated Grip
1-5reps 1-5reps 1-5reps 1-5reps
C2: Push Up
1-5reps 1-5reps 1-5reps 1-5reps
Rest Interval: 3-5mins/ circuits Circuit: EDT 12-15RM 10mins 12.5mins 15mins 8mins D1: Back Squat
1-5reps 1-5reps 1-5reps 1-5reps
D2: TRX Row – Rotational Grip
1-5reps 1-5reps 1-5reps 1-5reps
Rest Interval: 3-5mins/ circuits Core:
E: Anterior Core Choice
Rest Interval: 60secs
Example 2:
Day 1:
Exercises
Sets/ Reps
Weight/ Kg
Sets/ Reps
Weight/ Kg
Sets/ Reps
Weight/ Kg
Sets/ Reps
Weight/ Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Hang Clean
3x5 3x5 3x5 2x4
Rest Interval: 180secs
Strength:
B: Trap Bar Dead Lift
3x5 3x5 3x5 2x4
Rest Interval: 120secs
Circuit: 20RM+
C1: Trap Bar Deadlift
4x10-15 5x10-15 6x10-15 3x10-15
C2: ½ Kneeling Curl & Press – Neutral Grip
4x10-15 5x10-15 6x10-15 3x10-15
C3: DB Goblet Reverse Lunge
4x10-15 5x10-15 6x10-15 3x10-15
C4: ½ Kneeling 2 Arm High Cable
Row – Rotational Grip 4x10-15 5x10-15 6x10-15 3x10-15
C5: Plank Row
4x5
5x5 6x5 3x5
Rest Interval: Resting Heart Rate
Day 3:
Exercises
Sets/ Reps
Weight/ Kg
Sets/ Reps
Weight/ Kg
Sets/ Reps
Weight/ Kg
Sets/ Reps
Weight/ Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Hang Clean
3x5 3x5 3x5 2x4
Rest Interval: 180secs
Strength:
B: Bench Press
3x5 3x5 3x5 2x4
Rest Interval: 120secs
Circuit: 20RM+
C1: DB Goblet RFE Split Squat
4x10-15 5x10-15 6x10-15 3x10-15
C2: 3PT DB Row – Neutral Grip
4x10-15 5x10-15 6x10-15 3x10-15
C3: KB Swing
4x10-15 5x10-15 6x10-15 3x10-15
C4: Flat DB Press – Neutral Grip
4x10-15 5x10-15 6x10-15 3x10-15
C5: Tall Kneeling Cable Press
4x10
5x10 6x10 3x10
Rest Interval: Resting Heart Rate
Day 5:
Exercises
Sets/ Reps
Weight/ Kg
Sets/ Reps
Weight/ Kg
Sets/ Reps
Weight/ Kg
Sets/ Reps
Weight/ Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Hang Clean
3x5 3x5 3x5 2x4
Rest Interval: 180secs
Strength:
B: Chin Up – Supinated Grip
3x5 3x5 3x5 2x4
Rest Interval: 120secs
Circuit: 20RM+
C1: DB Goblet Squat
4x10-15 5x10-15 6x10-15 3x10-15
C2: TRX Row – Alternating Grip
4x10-15 5x10-15 6x10-15 3x10-15
C3: DB/BB Romanian Deadlift –
Pronated Grip 4x10-15 5x10-15 6x10-15 3x10-15
C4: Push Up
4x10-15 5x10-15 6x10-15 3x10-15
C5: Plank Row 4x5
5x5 6x5 3x5
Rest Interval: Resting Heart Rate
Example 3:
Day 1:
Exercises
Sets/ Reps
Weight/ Kg
Sets/ Reps
Weight/ Kg
Sets/ Reps
Weight/ Kg
Sets/ Reps
Weight/ Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Hang Clean
3x5 3x5 3x5 2x4
Rest Interval: 180secs
Strength:
B: Trap Bar Dead Lift
3x5 3x5 3x5 2x4
Rest Interval: 120secs
Circuit: EDT 20RM+ 2x10min 2x12.5min 2x15min 2x8mins
C1: Trap Bar Deadlift 10-15
reps 10-15
reps
10-15
reps 10-15
reps
C2: ½ Kneeling 1 Arm High Cable
Row – Neutral Grip 10-15
reps 10-15
reps 10-15
reps 10-15
reps
C3: DB Goblet Reverse Lunge 10-15
reps 10-15
reps 10-15
reps 10-15
reps
C4: ½ Kneeling Curl & Press – Neutral Grip
10-15
reps 10-15
reps 10-15
reps 10-15
reps
Rest Interval: 3-5min - Circuits
Core:
D: Anterior Core Choice
Rest Interval:
Day 3:
Exercises
Sets/ Reps
Weight/ Kg
Sets/ Reps
Weight/ Kg
Sets/ Reps
Weight/ Kg
Sets/ Reps
Weight/ Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Hang Clean
3x5 3x5 3x5 2x4
Rest Interval: 180secs
Strength:
B: Bench Press
3x5 3x5 3x5 2x4
Rest Interval: 120secs
Circuit: EDT 20RM+ 2x10min 2x12.5min 2x15min 2x8mins
C1: DB Goblet RFE Split Squat 10-15
reps 10-15
reps 10-15
reps 10-15
reps
C2: 3PT DB Row – Neutral Grip 10-15
reps 10-15
reps 10-15
reps 10-15
reps
C3: KB Swing 10-15
reps 10-15
reps 10-15
reps 10-15
reps
C4: Flat DB Press – Neutral Grip 10-15
reps 10-15
reps 10-15
reps 10-15
reps
Rest Interval: 3-5min - Circuits
Core:
D: Lateral/Rotational Core Choice
Rest Interval:
Day 5:
Exercises
Sets/ Reps
Weight/ Kg
Sets/ Reps
Weight/ Kg
Sets/ Reps
Weight/ Kg
Sets/ Reps
Weight/ Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Hang Clean
3x5 3x5 3x5 2x4
Rest Interval: 180secs
Strength:
B: Chin Up – Supinated Grip
3x5 3x5 3x5 2x4
Rest Interval: 120secs
Circuit: EDT 20RM+ 2x10min 2x12.5min 2x15min 2x8mins
C1: DB Goblet Squat 10-15
reps 10-15
reps 10-15
reps 10-15
reps
C2: TRX Row – Rotational Grip 10-15
reps 10-15
reps 10-15
reps 10-15
reps
C3: DB/BB Romanian Deadlift –
Pronated Grip
10-15
reps 10-15
reps 10-15
reps 10-15
reps
C4: Push Up 10-15
reps 10-15
reps 10-15
reps 10-15
reps
Rest Interval: 3-5min -Circuits
Core:
E: Anterior Core Choice
Rest Interval:
Example 4:
Day 1:
Exercises
Sets/ Reps
Weight/ Kg
Sets/ Reps
Weight/ Kg
Sets/ Reps
Weight/ Kg
Sets/ Reps
Weight/ Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed):
A: Hang Clean
3x5 3x5 3x5
Rest Interval: 180secs
Strength:
B: Trap Bar Dead Lift
3x5 3x5 3x5
Rest Interval: 120secs
Circuit: 15-20RM 30mins 30mins 30mins
C1: Trap Bar Deadlift 30:30 35:25 40:20
C2: ½ Kneeling 1 Arm DB
Overhead Press - Neutral Grip 30:30 35:25 40:20
C3: DB Goblet Reverse Lunge 30:30 35:25 40:20
C4: ½ Kneeling 1 Arm High Cable
Row – Neutral Grip 30:30 35:25 40:20
C5: Plank
30:30 35:25 40:20
Day 3:
Exercises
Sets/ Reps
Weight/ Kg
Sets/ Reps
Weight/ Kg
Sets/ Reps
Weight/ Kg
Sets/ Reps
Weight/ Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed):
A: Hang Clean
3x5 3x5 3x5
Rest Interval: 180secs
Strength:
B: Bench Press
3x5 3x5 3x5
Rest Interval: 120secs
Circuit: 15-20RM 30mins 30mins 30mins
C1: DB Goblet RFE Split Squat 30:30 35:25 40:20
C2: 3PT DB Row – Neutral Grip 30:30 35:25 40:20
C3: KB Swing 30:30 35:25 40:20
C4: Flat DB Press – Neutral Grip 30:30 35:25 40:20
C5: Side Plank
30:30 35:25 40:20
Day 5:
Exercises
Sets/ Reps
Weight/ Kg
Sets/ Reps
Weight/ Kg
Sets/ Reps
Weight/ Kg
Sets/ Reps
Weight/ Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed):
A: Hang Clean
3x5 3x5 3x5
Rest Interval: 180secs
Strength:
B: Chin Up – Supinated Grip
3x5 3x5 3x5
Rest Interval: 120secs
Circuit: 15-20RM 30mins 30mins 30mins
C1: DB/BB Romanian Deadlift –
Pronated Grip 30:30 35:25 40:20
C2: Push Up 30:30 35:25 40:20
C3: DB Goblet Squat 30:30 35:25 40:20
C4: TRX Row – Rotational Grip 30:30 35:25 40:20
C5: Plank 30:30 35:25 40:20
Explosive Repeats:
Explosive repeats are a method that can be used to develop the aerobic system. After the
completion of one of the above sessions, I like to program explosive repeats as such:
A:
Exercises
Sets/ Reps
Sets/ Reps
Sets/ Reps
Sets/ Reps
Week 1 Week 2 Week 3 Week 4 Paired: 12mins 10mins 8mins 6mins
A1: BW Squat Jumps
6x
10:50
6x
10:40
6x
10:30
5x
10:30
A2: Rope Slams 6x
10:50
6x
10:40
6x
10:30
5x
10:30
Rest Interval: 0secs
*Can OMIT Week 4
B:
Exercises
Sets/ Reps
Sets/ Reps
Sets/ Reps
Sets/ Reps
Week 1 Week 2 Week 3 Week 4 Paired 12mins 10mins 8mins 6mins A1: KB Swings
6x 10:50
6x 10:40
6x 10:30
5x 10:30
A2: Overhead Med Ball Slams 6x 10:50
6x 10:40
6x 10:30
5x 10:30
Rest Interval: 0secs *Can OMIT Week 4
How I program the explosive repeats above is as follows:
Week 1: Day 1 – A, Day 3 – B, Day 5 – A
Week 2: Day 1 – A, Day 3 – B, Day 5 - A
Week 3: Day 1 – A, Day 3 – B, Day 5 – A
Week 4: Day 1 – A, Day 3 – B, Day 5 - A
Aerobic Plyometrics:
Like explosive repeats, aerobic plyometrics is a method that can be used to develop the aerobic
system. After the completion of one of the above sessions, I like to program aerobic plyometrics as
such:
A:
Exercises
Sets/ Reps
Sets/ Reps
Sets/ Reps
Sets/ Reps
Week 1 Week 2 Week 3 Week 4 Paired: 10min 10min 10min 6mins
A1: BW Squat Jumps
10reps 10reps 10reps 10reps
Rest Interval: 30/20/10/10sec
A2: Standing Med Ball Slams 10reps 10reps 10reps
10reps
Rest Interval: 30/20/10/10sec – Reps/ 5mins - Sets
*Can OMIT Week 4
B:
Exercises
Sets/ Reps
Sets/ Reps
Sets/ Reps
Sets/ Reps
Week 1 Week 2 Week 3 Week 4 Paired: 10min 10min 10min 6mins A1: BW Lateral Bounds
10reps 10reps 10reps 10reps
Rest Interval: 30/20/10/10sec A2: Standing Med Ball Chest
Pass 10reps 10reps 10reps
10reps
Rest Interval: 30/20/10/10sec – Reps/ 5mins - Sets
*Can OMIT Week 4
How I program the explosive repeats above is as follows:
Week 1: Day 1 – A, Day 3 – B, Day 5 – A
Week 2: Day 1 – A, Day 3 – B, Day 5 - A
Week 3: Day 1 – A, Day 3 – B, Day 5 – A
Week 4: Day 1 – A, Day 3 – B, Day 5 - A
Recovery Days
I like to use the High/Low System made popular by Charlie Francis. On these days I like to use tempo
runs or the tempo medicine ball method.
Tempo Running volume in a work capacity block can be anywhere between 1800-3000m/ session/ 2-
3/week
Tempo Running:
Exercises
Deload
Week 1 Week 2 Week 3 Week 4 A: Tempo Runs 100m @75% -
Run in 20-22sec 18x
100m 20x
100m 22x
100m 14
100m
Rest Interval: Walk
Tempo Medicine Ball Volume can be anywhere from 300-500 total throws and/ or movements/
session/ 2-3/week
Tempo Medicine Ball Method:
Exercises
Deload
Week 1 Week 2 Week 3 Week 4 A: Squat to Chest Throw
3x20 4x20 5x20 2x20
B: Wood Chopper
3x20 4x20 5x20 2x20
C: Standing Rotational Throw
3x20 4x20 5x20 2x20
D: Overhead Chest Throw
3x20 4x20 5x20 2x20
E: Overhead Chest Slams
3x20 4x20 5x20 2x20
Rest Interval: N/A
The Weekly Set Up
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Warm Up:
LV/LI-HI Explosive/Elastic
Jumps/ Hops (15-20 reps)
VLV/MI Explosive
Throws (10reps)
VLV/HI Linear Speed –
(50-80m)
LV/MI-HI Olympic Lift (15 reps)
VLV/HI Strength (15-18 reps)
HV/MI Work Capacity
Circuits (30-60mins)
Warm Up:
Tempo 1600-
3000m/ Or Med-Ball 300-500 Therapy
Warm Up:
LV/LI-HI Explosive/Elastic
Hops (15-20 reps)
VLV/MI Explosive
Throws (10reps)
VLV/MI-HI Multi
Directional
Speed Drills
LV/MI-HI Olympic Lift (15 reps)
VLV/HI Strength (15-18 reps)
HV/MI Work Capacity
Circuits (30-60mins)
Warm Up: Tempo 1600-
3000m/ Or Med-Ball 300-500 Therapy
Warm Up:
LV/LI-HI Explosive/Elastic
Jumps/ Hops (15-20 reps)
VLV/MI Explosive
Throws (10reps)
VLV/HI Linear Speed –
(50-80m) LV/MI-HI Olympic Lift (15 reps)
VLV/HI Strength (15-18 reps)
HV/MI Work Capacity
Circuits (30-60mins)
Warm Up: Tempo 1600-
3000m/ Or Med-Ball 300-500 Therapy
Off
Volume: VLV = Very Low Volume LV = Low Volume MV = Medium Volume HV = High Volume VHV = Very High Volume Intensity: MI = Medium Intensity HI = High Intensity VHI = Very High Intensity