Published: August 18, 2013
elitefts™ Sunday Edition
After reading the review summary of the video of the elitefts™ roundtable on programs and programming, I felt I had to put my ideas down to join the discussion. Let me start first by saying that I unequivocally agree with the details written by these roundtable panelists. If more people listened to that advice, they would reap the rewards of the work they put in over time.
I use a few different formulae in my programming, which I believe everyone can benefit from when designing and modifying programs based on daily/weekly feedback from lifting. I think you need to settle on a reputable estimated 1RM formula. In reality, it doesn’t matter which because when you stick to it over time, any errors it may have are negated by the fact that you are only using the one and not chopping and changing or shopping around for the formula that gives you the highest result.
I use this formula. It has proven to be very accurate for me over time:
I use this as a cornerstone of my programming because we don’t go down to 100 percent of the lifts and my programming is specifically for sports. We don’t want to miss lifts in our training. Also, by using this formula, we can easily adjust next session loads based on improvements in the estimated 1RM, which is based around the reps achieved with the submaximal loads that we use.
The second formula that I use is from the wonderful paper titled “How to Design Strength Training Programs Using Prilepin’s Table” written by Hristo Hristov in 2004:
By using this formula, I can work within intensity zones with loadings appropriate to the development of strength while keeping track of loading over time both weekly and in sessions in the overall monthly plan. I’ve found his numbers to be right on the money when it comes to the INOL for lifts each session and for a week plan of accumulating density.
I can’t reference the third formula that I use because I had it scrawled down in an old notebook taken from I don’t know where. If anyone can enlighten me as to its source, I can give the person his fair due for the conception of such a wonderful formula for maintaining strength ratios, especially for sports performance transfer.
From this formula, the coefficient is used to determine what type of training to emphasize, thus easily individualizing the specific nature of the programming. The designer of the formula recommends the following:
0.5 = balanced
0.7–0.8 = speed-strength bias (do more strength work)
>0.8 = strength-speed bias (do more power work)
0.7–0.8 = speed-strength bias (do more strength work)
>0.8 = strength-speed bias (do more power work)
With these three formulae, I can program for the rugby players that I work with knowing that the science backs up the art of the daily coaching and microvariations that each player needs to optimize training and performance. Currently, I’m using seven different variations on my weekly weight training plan to effectively train the players at my new franchise in Japan, the Panasonic Wild Knights. Below is a snapshot of the programs as they now stand. Of course, it is impossible to relate all the microvariations that occur within such a program, but at least you can get an idea as to how the sessions are outlined.
Players also complete a monitoring sheet at the completion of each week to ensure that programming is balanced with a positive effect rather than a defect over time. But the most important questions are the ones you ask each day as a coach—“How are you feeling?” and “Are you up for this today?”
The programs below are based on a three-week block of intensification. Sets and reps will vary depending on individual response, training age, and past injury status. There are also individual player specific prehabilitation/rehabilitation programs and core strength aspects as well. As always, I welcome your questions and comments and hope that you may gain new ideas into your programming from my own experiences.
Panasonic weight training spring season April/May 2013
| Strength | |||||
| Time/day | Monday | Tuesday | Wednesday | Thursday | Friday |
| AM | Front squatsRomanian deadlifts | Bench pressesPendlay rows | Speed/power combination | DeadliftsSprinter’s squats | Incline benchUpright rows |
| PM | Back squatsGood mornings | Military pressesWeighted chins | Good morning combinationStep-ups | Close-grip bench pressesBench rows | |
| Power/strength/size | |||||
| Time/day | Monday | Tuesday | Wednesday | Thursday | Friday |
| AM | SnatchesBand box squats | Bench pressesPendlay rows | Speed/power combination | Incline benchWeighted chins | CleansBand deadlifts |
| PM | Front squatsRomanian deadlifts | Three-position dumbbell pressesOne-arm dumbbell rowsBradford and military pressesLat pull-down | Low-incline dumbbell pressesKettlebell renegade rowsThree-way shoulderDips s/s chins | Back squatsGood mornings | |
| Strength/size | |||||
| Time/day | Monday | Tuesday | Wednesday | Thursday | Friday |
| AM | Front squatsRomanian deadlifts | Bench pressesPendlay rows | Speed/power combination | DeadliftsSprinter’s squats | Incline benchWeighted chins |
| PM | Back squatsGood mornings | Three-position dumbbell pressesOne-arm dumbbell rowsBradford and militaryLat pull-down | Good morning combinationStep-ups | Low incline dumbbell pressesKettlebell renegade rowsThree-way shoulderDips s/s chins | |
| Strength/fitness | |||||
| Time/day | Monday | Tuesday | Wednesday | Thursday | Friday |
| AM | Front squatsRomanian deadlifts | Bench pressesPendlay rows | Speed/power combination | Back squatsGood mornings | Incline benchWeighted chins |
| PM | Beastly circuit | Kettlebell circuit | Push presses and jerksPlate or medicine ball circuit | Body weight circuit | Dumbbell circuit |
| Power/strength | |||||
| Time/day | Monday | Tuesday | Wednesday | Thursday | Friday |
| AM | SnatchesBand box squats | Band bench pressesBench power rows | Speed/power combination | Push pressesClap chins | CleansBand deadlifts |
| PM | Front squatsRomanian deadlifts | Military pressesWeighted chins | Incline benchPendlay rows | Back squatsGood mornings | |
| Power/fitness | |||||
| Time/day | Monday | Tuesday | Wednesday | Thursday | Friday |
| AM | SnatchesBand box front squats | Clean and jerks | Speed/power combination | Block split snatchesPush presses behind neck | CleansBand deadlifts |
| PM | Beastly circuit | Kettlebell circuit | Incline bench pressesPendlay rowsDumbbell circuit | Plate or medicine ball circuit | Body weight circuit |
| Power/strength/size/fitness | |||||
| Time/day | Monday | Tuesday | Wednesday | Thursday | Friday |
| AM | SnatchesBand box squats | Bench pressesPendlay rows | Speed/power combination | Incline benchWeighted chins | CleansBand deadlifts |
| PM | Front squatsRomanian deadliftsBeastly circuit | Three-position dumbbell pressesOne-arm dumbbell rowsKettlebell upper body circuit | Low incline dumbbell pressesDips s/s chinsDumbbell and plate circuit | Back squatsGood morningsBodyweight circuit | |
Training sets and reps protocols
| ||
Weeks/training type
|
Strength program
|
Power program
|
1
|
2 X (6/5/4)
|
4 X 6 @ 60%
|
2
|
2 X (5/4/3)
|
6 X 4 @ 70%
|
3
|
2 X (4/3/2)
|
8 X 2 @ 80%
|
Fitness circuits
- Beastly: Deadlift/power clean from hang/push press/front squat/bent row/Romanian deadlift + 3 minutes cardio (6 reps on each exercise, 6 times through, 3 minutes cardio after each round, no rest)
- Kettlebell: Upper body—alternating floor press/renegade row/seesaw shoulder press/alternate upright row; lower body—swing/snatch/clean/front squat (8 reps on each movement, can be done as one giant circuit or 2 blocks, 4 times through each or 8 times through on combined)
- Dumbbell: Arnold presses/lateral raise/front raise/bent over raise/YTIs/drawing the swords/L raise/Cuban press/overhead shrug/scarecrows (6 reps on each movement, try not to put the weights down if you can)
- Body weight: Grasshoppers/mountain climbers/Hindu push-ups/prisoner jump squats/scorpions prone and supine/alternating lunges/rock and rolls/no momentum sit-ups/legs to floor overhead (10 reps on each movement or 5 each side on such movements, continuous)
- Medicine ball or plate: Plate swings/overhead squat/plate head circles (clockwise and counterclockwise)/plate horizontal push/plate wood chop(left and right/alternating reverse lunge with twist/plate bent over row (8 reps on each movement, 4 each side on such movements)
Speed power combination (these sessions will change regularly)
- Field: Warm up—patterns on ladders and mini hurdles combined with dynamic flexibility options
- Gym: Power snatch from blocks or hangs, 8 X 3
- Field: Sled marching, 4 X 22 meters with 22-meter sprint from a 3-point stance in between
- Gym: Kettlebell swings, 30 seconds s/s with knees to feet jumps, 6 reps X 6 sets
- Field: Harness + release, 22 meters resist and then 28-meter sprint X 6
- Gym: Band box squats s/s with box jumps, 8 X 3 or 2 stage step-ups + single leg box jumps, 4 X 6
- Field: Sled sprints ladder (empty sled X 40 meters, sled + 20 kg X 30 meters, sled + 40 kg X 20 meters, sled + 60 kg X 10 meters and then repeat going back up the ladder)
- Size programming: Sets and reps will change on a regular basis and will be adjusted for individual needs
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