Block Method Program Design

A Practical Approach to Functional Training Sessions

 What is the Block Method?

● splits training sessions into specific

“blocks”, which has many benefits
including:
○ improved time efficiency
○ improved cardiovascular effects of
resistance training
○ well-suited for group/team training
sessions as well as individual training
sessions
○ more balanced/intentional
movement pattern training
 Performing the Strength and Conditioning Session
Dynamic Warm-up Perform as directed on warm-up card.

Perform set one

Rest for prescribed time
Power, Structural, or SAQ Perform set two
(unless omitted) Rest for prescribed time
Perform set three, if applicable
Rest for prescribed time

Perform set one of first exercise

Rest for prescribed time
Perform set one of second exercise

A Rest for prescribed time

Perform set one of third exercise
Rest for prescribed time
Repeat cycle for amount of overall prescribed sets

Perform set one of first exercise

Rest for prescribed time
Perform set one of second exercise

B Rest for prescribed time

Perform set one of third exercise
Rest for prescribed time
Repeat cycle for amount of overall prescribed sets

Perform set one of first exercise

Rest as little as possible unless time prescribed
Perform set one of second exercise
C Rest as little as possible unless time prescribed
Perform set one of third exercise
(unless omitted)
Rest as little as possible unless time prescribed
Repeat cycle for amount of overall prescribed sets
 Exercise Selection

● For greatest benefit, exercises are

selected from a movement-pattern
based “menu”
○ movement pattern training has
been demonstrated to be much
more efficient at developing
strength and power (and lower
injury risk) than traditional
“body-part” training
 Exercise Selection

● depends on the specific training split, for

example:
○ upper/lower alternating plan
■ upper - pairs pressing
movements with pulling
movements
■ lower - pairs knee-dominant with
core and hip dominant with core
○ full-body push/pull alternating
plan
■ pairs upper body lift with lower
body lift and core or mobility
 Exercise Selection

● in order to increase efficiency of

training sessions, mobility/flexibility
drills, as well as corrective exercises, can
be added to two lifts in a block to
create a “tri-set”
○ for example, for A Block, an
athlete performs a tri-set of split
squats (lower), DB overhead
press(upper), and hurdle
step-overs (mobility)
Sample Full-Body Training Session
Sample Lower Body Training Session
Sample Upper Body Training Session
 Dynamic Warm-up/Movement Prep Block

● The dynamic warm-up/movement

prep block can last anywhere from
5 - 25 minutes
○ this can depend on:
■ time available
■ training day (hard, light, etc.)
■ any individual needs (such as
corrective exercises or
mobility/flexibility work)
 Speed/Agility/Quickness (SAQ) Block

● The SAQ block follows the

dynamic warm-up/movement
prep block
○ is essentially a continuation
of it, but at much higher
intensities
 Speed/Agility/Quickness (SAQ) Block

● The SAQ block is located here in the

training session for two primary reasons:
○ first, these exercises have a high
reliance on the creatine-phosphate
energy system
○ and second, they are highly
technical, meaning that they are
usually exercises to avoid
performing while fatigued.
○ They also tend to have higher rest
times and shorter distances due to
their energy system demands.
 Power or Structural Block

● due to the high metabolic demands of

each type of exercise, this portion is
toward the beginning of the workout
○ power exercises include
plyometrics, medicine ball power
exercises, and the Olympic lifts
○ structural exercises include
Turkish Get-ups and other
full-body stabilization exercises
which have a dynamic component
to them
 Power Exercises

● These are generally first lifts in the workout

because of their high reliance on the
creatine-phosphate energy system.
○ Rest times are also high on account of
this
○ Reps will generally stay in the 1-5 range
for the Olympic lifts and up to 3-8 range
for plyometrics
 Structural Exercises

● These are generally first lifts in the workout because of

their high overall metabolic demand
○ generally more beneficial to perform these while
fresh to ensure proper form and exertion level
■ advanced athletes can perform later in
workout, provided that technique does
not suffer
○ can be programmed for reps or time, depending
on the exercise
○ includes Turkish Get-up variations and other
full-body exercises which stress both stability
and mobility, but are much slower movements
than power exercises
 Block A - Full Body Program

● Block A in a full-body program will generally be a

tri-set, and will consist of a lower body lift (knee or hip
dominant) and then be followed by an upper body lift
(either a horizontal or vertical push or pull).
● The tri-set will be capped off with a stretch that
involves a “non-main mover” in the lower body lift (ie.
a hamstring stretch in a block containing a
knee-dominant lift, or a lower body mobility drill
(such as hurdle step overs).

Note: Pairing lower and upper body

exercises lead to increased time efficiency
and and can improve cardiovascular
fitness.
 Block A - Full Body Program

● The order of this block in a a full body

format will generally be as follows:
○ Lower Body lift
○ 15-30 sec. rest
○ Upper Body lift
○ 15-30 sec. rest
○ Stretch/Mobility
○ Repeat for specified number of overall
sets
 Block A - Upper/Lower Split Program
Lower Body Training Session
● Block A in a lower-body workout will also generally
be a tri-set, and will consist of a lower body lift
(knee or hip dominant) and then be followed by a
core exercise.
○ The tri-set will be capped off with a stretch
that involves a “non-main mover” in the
lower body lift (ie. a hamstring stretch in a
block containing a knee-dominant lift, or a
lower body mobility drill (such as hurdle step
overs).
 Block A - Upper/Lower Split Program
Lower Body Training Session
● The order of this block in a a full body
format will generally be as follows:
○ Lower Body lift
○ 15-30 sec. rest
○ Core exercise
○ 15-30 sec. rest
○ Stretch/Mobility
○ Repeat for specified number of overall
sets
 Block A - Upper/Lower Split Program
Upper Body Training Session
● Block A in an upper-body workout will also
generally be a tri-set, and will consist of an upper
body press exercise and then be followed by an
upper body pulling exercise.
○ The tri-set will be capped off with a stretch
that involves a lower body stretch (ie. a
hamstring stretch in a block containing a
knee-dominant lift, or an upper body
mobility drill (kneeling thoracic spine
extension).
 Block A - Upper/Lower Split Program
Upper Body Training Session
● The order of this block in a a full body
format will generally be as follows:
○ Lower Body lift
○ 15-30 sec. rest
○ Core exercise
○ 15-30 sec. rest
○ Stretch/Mobility
○ Repeat for specified number of overall
sets
 Block A - Full Body Program

● Block A in a full-body program will generally be a

tri-set, and will consist of a lower body lift (knee or hip
dominant) and then be followed by an upper body lift
(either a horizontal or vertical push or pull).
● The tri-set will be capped off with a stretch that
involves a “non-main mover” in the lower body lift (ie.
a hamstring stretch in a block containing a
knee-dominant lift, or a lower body mobility drill
(such as hurdle step overs).

Note: Pairing lower and upper body

exercises lead to increased time efficiency
and and can improve cardiovascular
fitness.
 Block A - Full Body Program

● The order of this block in a a full body

format will generally be as follows:
○ Lower Body lift
○ 15-30 sec. rest
○ Upper Body lift
○ 15-30 sec. rest
○ Stretch/Mobility
○ Repeat for specified number of overall
sets