As stated in The Scientific Method of Programming: Case Study, long gone are the days of being able to follow a "Strength Biased" program or programs with heavy olympic lifts+short metcons.
Hell, I'd even go on to say that the days of being able to reach Regionals without a coach taking care of all the assessing, planning, and programming are gone as well.
You will always have a few people who defy that logic but at what cost? Are they rolling the dice and training as much as their body can take because they see Froning training all day?
Or are they taking a scientific based approach?
In other words, are you training smart?
A common misconception of "training smart" is not training hard or lower volume which for a lot of individuals is not the case.
Training Smart is abiding by proven training principals, accounting for every aspect of competition, accounting for every aspect of the athletes make-up both physiologically and psychologically, calculated testing, planning, as well as calculated re-testing and planning.
Nothing goes overlooked.
If during the Opens you have 4 workouts where you excel and 1 where you place 300 spots worse than all the others, you might not be "Training Smart."
***Note- All data, training splits, etc are for a regional caliber athlete. That being said, the program mentioned below is based off their INDIVIDUAL needs, strengths/weaknesses, recovery capabilities, lifestyle etc. You are free to steal any and all of it if you please. Just know their needs may not be the same as yours.
Observations & Inferences: The Initial Testing Phase
The first, and possibly most important, step in programming for an athlete is the assessment. In this phase, we put the athlete through a battery of tests designed to assess their structural balance, movement deficiencies, strengths/ weaknesses in terms of both movements and energy systems, Essence, Neuromuscular Efficiency, ATP-CP Battery etc.
Note- Before initial testing we consult with our athletes about their training history, lifestyle (work, hobbies, stress etc), nutrition and so on.
CP (Strength) Testing: All weights in Kilos
Seated BTN Press- 80kg
Seated DB Press-Withheld
WTD PU- 50kg
WTD Dip- Withheld
Strict Press- 85kg
Powell Raise- 8kg
Trap 3 Raise- Withheld
DB Ext Rot- Withheld
CGBP:BTN Press- Balanced
CGBP:DB Ext Rot- Priority (Accumulation)
CBGP:Rhomboid- Priority (Accumulation)
CGBP:Trap 3- Priority (Accumulation)
CGBP:WTD PU- High
Strict Press:WTD PU- Balanced
CP (Strength) Testing: All Weights in Kilos
Back Squat- 175kg
Front Squat- withheld
Power Clean- withheld
BS:FS- BS Priority, FS speed priority
BS:DL- DL Short term priority
BS:PC- PC Priority
BS:PS- PS Priority
BS:Jerk- Jerk Priority
Gymnastic Density & ATP/CP-Battery Testing
50 HSPU For Time: 5:20
30 Muscle Ups For Time: 4:22
5x20 UB CTB PU For Time: 10:20
100 CTB PU For Time- Withheld
8 Min AMRAP PC@90%- 17 reps
20 Snatch@77%- Withheld
-UB Pressing Endurance is a priority
-UB Pulling Capacity is a priority
-Pacing is a Priority
-CP-Battery is a major priority
-Proficient with MU but would like to see improvement
Cyclical Energy System Testing
60 Second Airdyne For Cals
60 Second Airdyne For Cals rest 12m x2
500m Row rest 90 x2
30 Min Row for Max Meters
60 Min Row for Max Meters
-No Red Flags
-Athlete has near Elite Anaerobic & Aerobic Numbers
-Athlete's work will move away from Rower Specific over time
-Cyclical:Mixed, Mixed priority
Mixed Modal Energy System Testing (Tests and Scores Withheld)
-Athlete needs to be more comfortable with going there
-Athlete needs to improve anxiety relieving approaches
-Athletes Cyclical work better than Mixed, Mixed Priority
-Athlete is stronger than they are fast
-Athlete is more enduring than they are powerful (still powerful)
-Athlete has a low Neuromuscular Efficiency(LB Pull,LB Push,UB Push,Pull)
-Athletes CP-Battery is under developed
This info is what tells me what types of protocols to use on this athlete in order to improve what they are lacking. For example....
If I had a High Neuromuscular efficient athlete I would NOT program them 10-12 rep Back Squats, Squat Clusters, Drop Sets etc.
If I had an athlete who was faster than they are strong I would NOT program them speed work or lower % EMOM's.
However, neither of these situations are the case for this athlete, so I will program accordingly (the same type of principals apply to energy system training as well. Different athletes respond to different methods and part of the coaches job is to know how to progress with them correctly).
-Athlete works 1 on 1 with a Nutritionist
-Athlete has a low stress level
-Athlete places high importance on recovery protocol
-Athlete is a "fast adapter"
-Athlete and coach speak daily
-Athlete provides detailed notes and descriptions of training
-Athlete is a Masculine Male
-Athlete provides frequent video for coach
-Athlete has on-site coaches working with him
-Athlete has a clear path and vision of direction
-Coach-Athlete work to set clear goals moving ahead
-Coach often prescribes weights and metric goals
-Athlete has group of individuals in his corner
Lifestyle Factors and Athlete Coach Dynamic help build training split and the planned approach.
When designing the training split there are a few things to think about including...
1. Adaptation- What are you looking to accomplish?
2. Interference- Don’t send mixed signals (in regards to cell signaling).
3. Purpose- What is the specific goal of each session?
4. Direction- How will this progress over time?
5. For more check out the article on Concurrent Training Optimization.
-Improve Snatch Max
-Improve SL+DL Squat
-Improve UB Pull
PM: Short Grinder
-Improve Snatch Battery
-Improve Clean Battery
UB Push CP Piece
UB Push Density
Mixed MAP Low Effort
Slow Grinding MAP
-Improve Single Arm balance
-Improve Hamstring CP
-Improve Front Squat
-Improve Aero Capacity
Improve Musclular Endurance
Single Leg/UB Pull CP
LB Push END
PM: Slow Grinding MAP High Effort
UB Push (Tricep Dominant)
UB Push Density
|Mixed Map (5-12min)|
Slow Grinding MAP
IWT or Gymn-Aero piece
|A. Build to a Max Triple Snatch|
B1. RFESS @21x1; 6-8; rest 60 btw legs/60 btw sets
B2. WTD CTB.CTB; [5.3]; rest 10/2 mins x3
C. Back Squat; 10 reps; rest 2 mins x3
Notes- Up wt on RFESS, WTD CTB, BS
|A. 2 Hang Power Snatch OTM for 12 Mins|
B. 3 PC OTM for 10 mins@above 95
2-3 Deficit(4") HSPU Negative(3s) OTM for 5 mins
5 HSPU OTM for 8-10m
60m Bear Crawl
15 Heavy KB Swings
60m KB Front Rack Carry
rest 10 mins
5 Burpee Muscle Ups
7/7 KB Snatches @1.5
|A. 3 Fast Push Jerk OTM for 10m @88-93|
B. SA KB Press 20x0 5-7 reps x3 sets rest 60 btw arms
C1. Bench Press @21x1; 6-8; rest 90-120
C2. RDL @3111; 6-8; rest 2 mins x3
D. 3 Fast FS OTM for 10m @112
|Based on Results of Last weeks tester|
20 UB TTB
rest 2 mins x3
Going Forward:The training split shown above is for part one of the accumulation phases. After this phase/cycle ends the athlete will go through another testing, or retesting, phase. The purpose being to see how the athlete improved on the parameters we were working on (highlighted in blue).
Based on the results of the second testing phase we will then begin a new cycle with a new focus, which will be influenced both by the athletes current needs and the time of year relative to competition.
Peak Athletic Development Exclusive Coaching: For information about our exclusive coaching program email us at Info@peakathleticdevelopment.com, or check out our Exclusive Coaching Page (Link)