A WEEK
OF TRAINING
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INTRODUCTION
You may WANT to fit in 4 Strength Training
sessions, 3 Runs, 2 Swims and a Bike Ride
each week. However, if you only have 3 hours a
week to dedicated to your strength and
conditioning, it isn’t going to happen.
When it comes to organizing your training week,
the first thing you must establish is how much
time you REALISTICALLY have to dedicate to
your S&C – Frequency.
Once you have established what time you have,
you need to decide how you can best use that
time: What training methods will we use?
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THE SUPER 6
Here are the methods we use (I call these The Super 6):
These are ordered according to fatigue sensitivity (how fast performance diminishes)
and how we would usually prioritize them during a training session – intensity and
complexity first.
• Speed & Agility Training: Sprint work and agility drills
• Plyometric Training: Jumps, bounds, and hops
• Ballistic Training: Loaded jumps, throws, and strikes
• Olympic Weightlifting: The snatch and the clean & jerk
• Strength Training (Resistance Training): Progressively loading movements to
build muscular strength and endurance
• Metabolic Conditioning: Training the energy systems with steady-state work and
intervals, etc
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NEEDS ANALYSIS
A Needs Analysis in an athletic setting looks at
the requirements of the sport and the demands
placed on the athlete. During the needs
analysis, we consider what key Movement and
Performance Qualities need to be developed.
No two athletes are the same. Some are
stronger, some are faster. Therefore, to
Individualize a program, we need to carry out
Fitness Testing to establish baselines and
inform programming – test results should give
us more insight into what training methods are
required to develop specific movement and
performance qualities.
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HINGE
BRACE SQUAT
THROW LUNGE
MOVEMENT
JUMP QUALITIES PUSH
COD PULL
GAIT ROTATE
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STRENGTH
SPEED POWER
CR
BODY
ENDURANCE
COMPOSITION
PERFORMANCE
MUSCULAR QUALITIES REACTION
TIME
ENDURANCE
AGILITY MOBILITY
BALANCE COORDINATION
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ORDER OF TESTING
Only a few of the below test areas need to be carried out –
the Needs Analysis dictates which.
If tests are performed during the same session/day, they
are best ordered by fatigue sensitivity.
1. Informed consent
2. Health history
3. Resting measures – body composition, psych testing
4. Movement screening
5. Sub-maximal cardiovascular tests
6. Flexibility tests
7. Agility tests
8. Speed tests
9. Power tests
10. Strength tests
11. Anaerobic tests
12. Muscular endurance tests
13. Aerobic capacity tests
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ATHLETE PROFILING
Once an athlete has been put through a series of fitness tests, we can analyze the results to identify
strengths and weaknesses: What movement and performance qualities need work?
We can create tables like the ones below to help Profile an Athlete.
To establish what is a “Good”, “Average”, or “Poor” test score, we need a good understanding of the
normative data for the demographic we are working with – there is no point comparing a veteran athlete
to a 20-year-old athlete.
QUALITY FAST SLOW QUALITY FAST SLOW QUALITY FIT UNFIT
STRONG FIT STRONG
WEAK UNFIT WEAK
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THE PROGRAM
Once we have established what our Wants and
Needs are and established SMART GOALS, we
need to develop a plan. However, in this PDF, rather
than looking at the MACRO level (a macrocycle is
generally 6-12 months), we are looking at the
MICRO level (a microcycle is a week of training).
All programs have a “Linear” backbone (progress
over time). However, due to the fact there is only so
many hours in a week, we need to take a
Concurrent Approach to fitting in training methods.
For example, incorporating, Plyometric and Sprint
Training prior to Strength Training.
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HOW WE OFTEN DO IT
More often than not, we recommend athletes aim to dedicate 2 sessions a week to
Strength/Resistance Training within the gym.
We most commonly work both lower and upper body movements on both sessions to
minimize excess fatigue (DOMS) on any individual muscle group.
Within the Strength Training sessions, we include Plyometric, Ballistic and Sprint
Training methods towards the end of the warm-up which acts as brilliant potentiation
for the subsequent session – see the Structuring Qualities table on the next slide.
Depending on how much conditioning the athlete is getting within their sports practice,
we will often program 2 Metabolic Conditioning Training sessions which focus on key
areas for the athlete. For example, a Steady-State/Tempo session and an Interval
session.
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STRUCTURING QUALITIES
FATIGUE QUALITY EXAMPLE
More Fatigue Sensitive Max Speed Sprints
Acceleration Resisted Sprints
Reactive Strength Plyometrics: Jumps
Power Ballistic Training: Loaded Jumps & Throws
Resistance Training – Low Volume / High
Max Strength
Intensity
Resistance Training – Moderate Volume &
Mid-Volume
Intensity
Resistance Training – High Volume / Low
Less Fatigue Sensitive Endurance
Intensity / Metabolic Conditioning
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ACCESS TO OUR ONLINE COURSES
The BIG 8 Pillars of S&C + Multiple Intro Courses – A&P, etc.
https://strengthandconditioningcourse.com/courses
• Programming & Periodization • Olympic Weightlifting
• Warming Up • Plyometrics
• Strength Training • Speed & Agility
• Ballistic Training • Metabolic Conditioning
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ACCREDITED CERTIFICATIONS
We also deliver internationally accredited
qualifications – available worldwide!
• Level 2 Certificate in Gym Instructing
• Level 3 Diploma in Personal Training
• Level 4 Certificate in Strength and
Conditioning
If you have a level 3 sports coaching qualification or
a degree in a relating field (Sport Science,
Rehabilitation, Physical Therapy, etc), you can jump
straight to the level 4 which also qualifies you as a
personal trainer.
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