Unit 7 Program Design and Periodization 1 PDF

What will be cover
• Training Principles
• Program Design
• Periodization
Training Principles
Training Principles
Individuality
Phase Potentiation
Variation
Stimulus-Recovery-Adaptation
(SRA)
Fatigue Management
Progressive Overload
Specificity
Principle 1: Specificity
• “Training adaptations are highly specific. Specificity
maybe described as an issue with transfer of training
results” – Zatsiorsky & Kraemer
• Also name as the S.A.I.D. Principle – Specific

Adaptations Imposed Demands
• The organism adapts to the specific demands placed

upon it
Principle 2: Overload
• “To bring about positive changes in an athletes state an exercise
overload must be applied” - Zatsiorsky & Kraemer
• “A training adaptation takes place only if the magnitude of the

training load is above the habitual level” - Zatsiorsky & Kraemer
• Types of Overload:
- Volume = Sets x Reps x Load
- Intensity = % of 1RM, % of HR Max
- Density = Volume (Sets x Reps x Load) divided by time
- Frequency = How many exposures within the microcycle generally
Principle 2: Overload
• “One of the oldest and most research-grounded
training principles, overload has a well -
established, two part definition. We can say that
a training stimulus (whether exercise, rep, set, or
session) presents an overload when:
a.) The stimulus is within the maximal threshold of

the adaptive system, and;
b.) The stimulus is on average greater than recent

historical stimuli” – Israetel, Hoffman, Smith 2015
Principle 3: Fatigue Management
• Also know as the Recovery
• As Fitness increase so too does Fatigue
• Maximum Recoverable Volume (MRV) Concept
- “MRV is the maximum volume of training a lifter can perform, recover from, and
benefit from”
- Everyone’s MRV is very individual
• Mesocycle Set Up:

- An organized sequence of microcycles ordered to elicit a set of distinct training
adaptations. The typical mesocycle is composed of two distinct phases, an
accumulation phase, which usually lasts for three to five weeks and a deload
phase, which usually lasts for about a week. The typical mesocycle usually lasts
for about a month. Sometimes defined elsewhere as “summated microcycles.”
• Example Accumulation: Deload Ratio

- 3 weeks Accumulation: 1 Week Deload
Principle 3: Fatigue Management
• Red Line = MRV
• Blue Line = Fitness
• Black Line = Fatigue
Week 1 Week 2 Week 3 Week 4

Principle 4:
Stimulus-Recovery-Adaptation (SRA)
• “Stimulus-Recovery-Adaptation (SRA) describes the sequence of processes that occur during
and after training; the very processes that cause improvement and increases in size and
strength. It is a sport science derivation of the much older General Adaptation Syndrome
(GAS) originally described by Swedish physiologist Hans Selye. Every training session and the
period after it and before the next session can be described entirely by SRA.” – Israetel,
Hoffman, Smith 2015
Principle 5: Variation
• If following the first 4 principles there will already be variation within your program
• Variation achieved through manipulation of:

- Volume = Sets x Reps x Load
- Load = Intensity - % 1RM
- Frequency
- Exercise Selection/ Variations
- Rest Intervals
- Tempo
• Help to avoid:
- Adaptive Resistance
- Law of Accommodation – “The response of a biological object to a constant stimulus
decreases over time” - Zatsiorsky & Kraemer
• Helps to promote:
- Adaptive Sensitivity
Principle 6:
Phase Potentiation
• Each Block/Phase of training is organized into logical sequences
• “The logical sequencing of training phases to promote the best overall long-term outcomes” –
Israetel, Hoffman, Smith 2015
• Every preceding Block/Phase should serve as a foundation for every succeeding Block/Phase
(Sequential System)
• Example:
- Powerlifter:
- Block 1: Accumulation – Hypertrophy
- Block 2: Intensification – General Strength
- Block 3: Realization/Peak – Max Strength
- Athlete – Alactic-Aerobic Sport:

- Block 1: Accumulation – General Strength, Hypertrophy, Aerobic Capacity
- Block 2: Intensification – Maximum Strength & Alactic Power (Speed)
- Block 3: Realization/Peak – Explosive Strength & Alactic Capacity (Repeated Sprint Ability)
Principle 7: Individuality
• “The principle of individual difference describes that
while all of the training principles apply to everyone,
different individuals will respond in slightly different
magnitude to each principle” – Israetel, Hoffman,
Smith 2015
• Maximum Recoverable Volumes

• Fatigue and Fitness Decay Times
• Development Status/Goals
• Exercise Selection
• Exercise Technique
Program Design
Program Design
• The Program Design is How you Structure a
Training Session
• Have A SYSTEM!
Program Design – System (Athlete)
• Self Myo-Fasical Release
• FMS weak link
• Dynamic Up - Linear/Multi-Directional Warm Ups
• Explosive/Elastic (Plyometrics) Jumps/Hops/Bounds (Can be done after speed work is well)
• Explosive/ Elastic Medicine Ball Throws (Can be done after speed work is well)
• Linear & Multi-Directional Speed Development
• Olympic Lift Variation(s)
• Strength
• Sport specific Energy System Development (ESD)
• Recovery and Regeneration

Program Design – System
(General Population)
• Self Myo-Fasical Release
• FMS weak link
• Dynamic Warm Up
• Power
• Strength
• Energy System Development (ESD)/ Metabolic Conditioning (Met-Con)
• Recovery and Regeneration

Functional Movement Screen
Corrections
FMS – Corrections
ASLR & SM
FMS Pattern Mobility Corrections Stability Corrections Pattern Re-Training Strength /Power /
Performance Exercises
Active Straight Leg Raise (ASLR) Crocodile Breathing Tall & ½ Kneeling Chop & Lift Deadlift Pattern w/stick on Level 1:
spine (Hip Hinge) Suit Case Deadlifts – Work
Soft Tissue Work Hip Flexor, 1 Leg Glute Bridge w/ straight asymmetrical side more
Hamstring, Calves, etc: - leg into band ( assisted & 1 Leg SLDL w/stick on spine
SMR Techniques resisted) Band Deadlift
Active Isolated Stretching
Manual Therapy ASLR Assisted w/Core Level 2:
Manual Techniques Activation Deadlift Variations
Supported Leg Lowering KB Swings

Unsupported Leg Lowering
Toe Touch Progression
Shoulder Mobility Crocodile Breathing Shoulder Packing: Level 1:

T-Drill Deadlift Variations
Soft Tissue Work – Pecs, Lats, Partner Lift KB Swings
Traps,etc: Partner Lift – Jack knife Push Ups
SMR Techniques ½ Kneeling Shoulder Pack Renegade Row (Packed
Manual Therapy Reach Roll Lift Shoulder on supporting side)
Manual Techniques ½ Get Up
Level 2:
Thoracic Mobility: Overhead Movements:
Rib Roll Overhead Press Variations
Push/Pull Chin/Pull Up Variations
Manual Techniques Full Get
Thoracic & Shoulder:

Shoulder sweeps (after thoracic
has been cleared)
Manual Techniques
FMS – Corrections
RS & TSPU
FMS Pattern Mobility Corrections Stability Corrections Pattern Re-Training Strength /Power / Performance
Exercises
Rotary Stability Crocodile Breathing T-Drill – Straight and Bent Leg – Get Up Get Up
Looking for Hip and Scapula Stability
1 Leg SLDL Pattern 1 Arm 1 Leg SLDL
Rolling Corrections:
Quadruped Rock Back into Ball
w/towel Roll on Lumbar
Whichever one needs more work

Use Cues, Bands, Foot tapping
Star-Fish Drill
Hard Rolling Corrections:

Work asymmetrical side more
Use Cues, Bands, Foot Tapping, Light
Ball to shorter distance between
elbow and knee
Quadruped Corrections:
Work weakest link
Use Towel Roll on Lumbar
Side Plank Corrections:

**Fix Soft Core First**
Quadruped Rock Back into Ball w/

Shoulder Flexion & w/towel Roll on
Lumbar
Side Plank Progressions

Trunk Stability Push Up Crocodile Breathing Tall & ½ Kneeling Chops/Lifts Incline Push Up Push Up Variations
Soft Tissue Work - Quads, Hip Mountain Climbers Eccentric Push Up

Flexors:
SMR Techniques Walkouts & Walkout Variations
Active Isolated Stretching
Manual Therapy
Manual Techniques
FMS – Corrections
HS, ILL, OHDS
FMS Pattern Mobility Corrections Stability Corrections Pattern Re-Training Strength /Power / Performance
Exercises
Hurdle Step Crocodile Breathing ½ Kneeling Chop/Lift 1 Leg SLDL Variations 1 Leg SLDL Variations
Soft Tissue Work - Quads, Hip Flexors: Single Leg Stance w/Core Activation w/RNT medial Cave Step Up Variations
SMR Techniques w/RNT posterior pull on stance leg
Active Isolated Stretching 1 Leg Glute Bridge w/ straight leg into w/RNT for back leg extension Single Leg Stance overhead press
Manual Therapy band ( assisted & resisted) variations – Kinetic Linking
Manual Techniques
1 Leg Push Ups w/straight leg
In-Line Lunge Crocodile Breathing ½ Kneeling Chop/Lift Forward Lunge w/RNT Tubing Lunge Variations
Soft Tissue Work - Quads, Hip Flexors: Cook Bridge w/RNT Split Squat w/RNT Tubing Split Squat Variations
SMR Techniques
Active Isolated Stretching 1 Leg Push w/ Bent Leg Push Press w/split stance – Kinetic
Manual Therapy Linking
Manual Techniques
Ankle Mobility:
SMR Techniques
Self-Mobilization
Manual Therapy
Manual Techniques
Overhead Deep Squat Crocodile Breathing Tall Kneeling Chop/Lift Deadlift Pattern w/stick Deadlift Variations
Soft Tissue Work Quads, Hip Flexors, Pulling in Squat – Supine Position Squat Variations
Calves Hamstrings:
SMR Techniques Squat w/RNT Cave – Lessen assistance
Active Isolated Stretching with each rep
Manual Therapy
Manual Techniques Goblet Squat
Ankle Mobility:
SMR Techniques
Self-Mobilization
Manual Therapy
Manual Techniques
Toe Touch Progression

Dynamic Warm Ups
Dynamic Warm Up Guidelines
• Slow to Fast
• Simple to Complex
• 3 Sections:
- Movement Preparation
- Movement Integration
- Neural Activation
Sample Linear & Multi-Directional
Warms Ups
Linear Warm Up Multi-Directional Warm Up
Movement Preparation: Movement Preparation:
Knee Hug Walk Knee Hug into Lateral Lunge/Squat Walk
Heel Butt & Reach Walk Heel to Butt into Lateral Lunge/Squat Walk
Overhead Reverse Lunge Walk Spiderman Walk w/Rotation
Inchworm Lateral Crawl
Spiderman Walk
Straight Leg Walk Movement Integration:
Backward Reaching Single Leg Deadlift walk Lateral A-March
Lateral A-Skip
Movement Integration: Lateral Crossover Skip
A-March Lateral Crossunder Skip
A-Skip Lateral Shuffle (stay low)
A-Run Carioca
Straight Leg Skip
Backpedal Neural Activation:
NCM Squat Jumps x5
Neural Activation: NCM Squat Jump to Single Leg Landing x3 Each Leg
NCM Squat Jumps x5 Dynamic Hip Turns x5-8secs
NCM Squat Jump to Single Leg Landing x3 Each Leg Acceleration-Deceleration into Active Base – Base Position Start x4
Pogo Series (In Place/ In Place Alternating/ Alternating Moving
Forward) x5secs Each
Acceleration-Deceleration into Active Base x5 – 2Point Start x4
Sample Dynamic Warm Up –
General Population
Dynamic Warm Up
Movement Preparation:
Knee Hug Walk
Heel Butt & Reach Walk
Overhead Reverse Lunge Walk
Lateral Lunge-Squat Walk x5 Each Side
Inchworm x3
Spiderman Walk
Lateral Crawl
Backward Reaching Single Leg Deadlift walk
Movement Integration:
Linear A-Skip
Lateral A-Skip
A-Run
Carioca
Backpedal
Neural Activation:
NCM Squat Jumps x5
Pogo Series (In Place/ In Place Alternating/ Alternating Moving Forward) x5secs Each
Acceleration-Deceleration into Active Base x5 – 2Point Start x4
Explosive, Elastic –
Jumps/Hops/Bounds/Medicine Throws
Explosive, Elastic –
Jumps/Hops/Bounds/Medicine Throws
Acceleration Multi-Directional Absolute Speed
Jumps: Lateral/Medial Hops - Progression: Jumps:
NCM NCM DC Stabilize
CM CM DC Continuous
DC Stabilize Continuous
Hops: DC Continuous DJ
NCM Continuous
CM Hops:
Lateral Bound - Progression: DC Stabilize
Bounds: NCM DC Continuous
NCM CM Continuous
CM DC Stabilize DH
DC Continuous
Throws: Continuous Throws:
NCM DC
CM Rotational Throws: DJ
Tall Kneeling
½ Kneeling
Standing
Standing with Step
NCM
CM
Continuous
Explosive, Elastic - Jumps/Hops/Bounds
Volume Guidelines
Bio-Motor Quality Speed Continuum Exercise to selection enhance quality Volumes (Guidelines)
(Per Session)
Starting Strength Acceleration 0-10m Non – Counter Movement (NCM) 10-20 Contacts
(Relative and Maximum Strength) (More Horizontal Force Production)
Jumps/ Hops onto Box,
Over Hurdles
In place
Non-Counter Movement Bounding

Explosive Strength Transition 10-30m Counter Movement (CM) 20-30 Contacts
(Horizontal Force Production with
transition into Vertical Force Jumps/ Hops onto Box,
Production)
Over Hurdles
In place
Counter Movement Bounding
Elastic/ Reactive Strength Absolute Speed 30m+ Double Contact Stabilize (DC Stab), 40-60 Contacts – Hurdle Jumps and
(More Vertical Force Production) Double Contact Continuous DC, & Hops
Continuous (C) (True Plyometrics)
15-25 – Depth Jumps
Jumps/Hops Over Hurdles
Depth Jumps/Hops off a Box
Double Contact & Continuous

Bounding (More for Multi Directional
Speed)
Linear and Multi-Directional
Speed Development
Linear and Multi-Directional Speed
Development
Linear Acceleration Multi-Directional Speed Linear Absolute Speed
Wall Drills: Wall Drills: Wall Drills:
Posture Holds Posture Holds – Figure 4
Load & Lift Cutting Wall Drill: Heel Recovery
1 Count Posture Holds 1 Cycle
Multiple Count Load & Lift Multiple Cycle
Loaded Loaded Loaded
Crossover Wall Drill:

Posture Holds
Load & Lift
Loaded
Acceleration Work: Medial Edge of Foot: Absolute Speed Runs:

0-10-30m Shuffle Progression/Drills Flying 20’s, etc.
Cutting/ Directional Step Progression/Drilss
Lateral Edge of Foot:

Crossover Progression/Drills
Linear Speed Development
Volume Guidelines
Linear Acceleration Linear Absolute Speed
0-10 m = 50-100m Flying 20’s = 60-120m
- 1-2x5 - 1-3x2-3
- Rest Interval: - Rest Interval:
Reps = 60secs (1min) Reps = 120secs (2mins)
Sets = 120secs (2mins) Sets = 240secs (4mins)
0-20m = 100-200m
- 1-2x5
- Rest Interval:
Reps = 120secs (2mins)
Sets = 240secs (4mins)
0-30m = 150-300m
- 1-2x5
- Rest Interval:
Reps = 180secs(3mins)
0-40m = 200-400m
- 1-2x5
- Rest Interval:
Reps = 240secs (4mins
*Note: For every 10m take 60secs recovery between reps

Olympic Lift Variations
• Good Resources:
- Glenn Pendlay
- Wil Fleming
Clean Variations Snatch Variations

Hang Power Clean Hang Power Snatch
Power Clean Close Grip Hang Power Snatch
Power Snatch
Volume Guidelines
• Prilepin’s Original Table:
Percentage % Reps Per Set Optimal Total Reps Total Rep Range
55-65% 3-6 24 18-30
70-80% 3-6 18 12-24
80-90% 2-4 15 10-20
90%+ 1-2 7 4-10
Strength Training
Strength & Size Hierarchy – Eric Helms
Tempo
Rest Intervals
Exercise Selection
Progression
Volume, Intensity, Frequency
Adherence
Strength Training Guidelines
Table 1
Strength Qualities Average % of 1RM Rep Range Sets Total Reps Rest
Maximum Strength 85/90-100% 1-3 3-10 4-10 3-5mins+
General Strength 75-85/90% 3-6 3-6 15-30 2-3mins
Hypertrophy 60-75% 6-12/15 3-6 30-60 1-2min
Strength Endurance 60%> 12-15+ 2-4 30-75 30-60secs

Table 2
Strength Qualities Average % of 1RM Rep Range Sets Total Reps Rest
Maximum Strength 85/90-100% 1-3 3-10 4-10 3-5mins+
General Strength 75-85/90% 3-6 3-6 15-30 2-3mins
Mechanical 75-85% 3-6 4-12 20-40 2-3mins

Hypertrophy
Mechanical & 70-80% 6-8 3-6 24-40 1-2min

Metabolic
Hypertrophy
Metabolic 60-70% 8-15 4-6 30-60 1-1.5mins

Hypertrophy
Strength Endurance 60%> 15+ 2-4 30-75 30-60secs

Strength Training
Fundamental Movements
Hip Dominant Knee Dominant Horizontal Push Horizontal Pull Vertical Push Vertical Pull
Pull: Push: BB Bench Press DB Row Variations BB Overhead Press Chin Up Variations
Deadlift Variations Back Squat Variations Variations
Box Squat Variations BB Row Variation Pull Up Variations
Variations Front Squat DB Bench Press DB Overhead Press
Variations Variations Cable Row Variations High Cable Row
Push: Variations Variations
Hip Lift/Thrust Split Squat Push Up Variations KB Overhead Press
Variations Variations TRX Row Variations Variations
Lunge Variations BW Row Variations
Single Leg Squat
Pull:
Glute-Ham-Raise
Slide Board Leg Curl
TRX Gliding Leg Curl
Anatomy of the Strength Training
Section - Powerlifter
A: Main Lift
B: Assistance Work
C&D: Supplementary/ Auxiliary Work

A: Main Lift
- Competition Lifts – Squat/Bench/Deadlift
- Can be a Variation of Squat/Bench/Deadlift in
Earlier Cycles
- Heaviest/ Most Taxing Load to be executed
within session
B: Assistance Work
- Squat/Bench/Deadlift Variations that look very similar to the Competition Lifts:
- Done for more overall volume = Sets x Reps
- Can actually that the place of the Main Lift in the very early phases of a training
cycle
This can be divided into corrective or overload assistance work
- Squat Corrective = Pause Squats, High Bar Squats, Front Squats

- Squat Overload = ¼ Squats
- Bench Press Corrective: Pause Bench Press, Close Grip Bench Press, Floor Press
- Bench Press Overload: Board Press Variations
- Deadlift Corrective: Pause Deadlift, Deficit Deadlift

- Deadlift Overload: Block Pulls
• C&D: Supplementary/ Auxiliary Work
- These exercise’s generally do not look like the competition exercises but train the muscles used in
the competition exercises
- Can be isolation exercises
- Use to build Hypertrophy, Connective Tissue Strength, and off-set any potential muscle imbalances
- Squat: Low Back, Glutes, Hamstrings, Quads

- Bench Press: Pec’s, Deltoids, Triceps, Upper Back
- Deadlift: Low Back, Glutes, Hamstrings, Quads, Upper Back, Grip
- Core Work would be placed here is well

• Sample Bench Press Session:
• A: Competition Bench Press 5x2 @ 90%

Rest Interval: 3-5mins
• B: Pause Bench Press 4x4-6

Rest Interval 2-3mins
• C1: 2PT DB Row – Neutral grip 4x8-10

Rest Intervals: 60secs
• C2: Flat DB Press – Pronated Grip 3x8-10
Rest Interval: 60secs
D Section: Optional Shoulder & Arm Work

Section – General Population
A: Main Lift
B: Assistance Work

Section – General Population
A: Main Lift
- Big Compound Exercises: Squat, Deadlift, Bench Press, Overhead Press, Chin Up Variations
- Free Weight Movement
- Heaviest/ Most Taxing Load to be executed within session
B: Assistance Work
- Still Compound Movements, but executed for higher reps (5-12), and more use or DB’s for loading
- Doesn’t necessarily have to directly build the “Main Lift”
- General Population are not powerlifers
C: Supplementary/ Auxiliary Work

- Can be Body weight movements
- Isolation exercises
- Can use a machine
- Done for higher reps (8-15)
- Core Work would go here
Section (Continued)
Upper Body Session Example:
A: Flat BB Bench Press 5x5

B1: 2PT DB Row – Neutral Grip 4x8-10

B2: Flat 2 Arm DB Bench Press – Pronated Grip 4x8-10
C1: ½ Kneeling 2 Arm DB Overhead Press – Neutral Grip 3x10-12

C2: ½ Kneeling Cable Machine Face Pull – Neutral Grip 3x10-12
C3: Tall Kneeling Pallof Press 2x10 Each Side
Section - Athlete
Total/Lower Body:
A: Explosive Lift
B: Main Lift - Strength
C&D: Assistance , & Supplementary/ Auxiliary

Work
Section - Athlete
Total/Lower Body:
A: Explosive Lift
- Olympic Lift Variation
- Explosive Jump Variation
- Very Taxing on CNS
B: Main Lift – Strength

- Big Compound Exercises: Squat, Deadlift, Bench Press, Overhead Press, Chin Up Variations
- Heaviest Load to be executed within session
C&D: Assistance , & Supplementary/ Auxiliary Work

- Lower Body - Single Leg Work, Posterior Chain
- Upper Body Assistance Work
- Free Weight
- Core
Section (Continued)
Total Body Session Example:
A: Hang Power Clean 5x3

Rest Interval: 3mins
B: Bench Press 4x6

C1: BB Romanian Deadlift 3x8-10

C2: Flat 2 Arm DB Bench Press – Pronated Grip 3x8-10
D1: BB RFE Split Squat 3x8-10

D2: ½ Kneeling 2 Arm Cable Machine High Pull-down – Neutral Grip 3x8-10
D3: Feet Elevated Side Plank 2x3x10secs Each Side
Section – Athlete
Upper Body:
A: Main Lift
B: Assistance Work

Core Training
Core Training
Anti-Extension Anti-Rotation/Lateral Flexion Rotary
Plank Side Plank Chop Variations
Feet Elevated Plank Feet Elevated Side Plank Lift Variations
Plank Row Cable/Band Press/Holds Variations Rotational Cable Exercise Variations

(Pallof Press)
Feet Elevated Plank Row Rotational Medicine Ball Throw Variations
Carrie Variations
Push Holds w/ Elbow Touches
Suit Case Deadlift
Stability Ball Roll Out
Landmine Variations
Ab Wheel Roll Out
Knees Elevated Ab Wheel Roll Out
2 & 1 Leg Walkouts
Stir The Pot
Push Holds w/ Alt Arm & Leg Lift

Energy System Development
Credit to these guys
• Joel Jamieson
• Dave Tenney
• Patrick Ward
• Joel’s book “Ultimate MMA Conditioning”

Energy System Development
Energy System Duration Activity
Alactic (ATP – PCr) 0-10secs Explosive Lifts/ Jumps/Hops/
Bounds/Throws
Speed Work
Maximum Strength Work

Lactic (Glycolytic) 10-90secs 200-400m Sprint
Aerobic Indefinite Walking
Jogging
Recovery in between bouts of high intense

activity
Aerobic Development
• Central Issue:
Name of Method: Target Methods Volume Rest Frequency
Cardiac Output Increase size of left Any activity that keeps 30-90mins N/A 3-6/week
ventricle that heart rate in the
desired ranged (120-
150bpm) – Running,
Bodyweight circuits,
etc
Aerobic Power Increase Cardiac Any activity that 1x4-12 of 60-120secs 2-5mins 1-2/week
Strength Maximally Elevates
the Heart Rate
Aerobic Development
• Peripheral Issue:
Oxidative Methods:
Name of Method Target Methods Volume Rest Frequency
Tempo Running Increased Running @75%> , 1400-3000m 30-45secs (walk 3-4/week
Mitochondrial and 100m 20-22secs breath of pitch)
capillary density
Tempo Method Increase hypertrophy Basic Compound Lifts 3-5x8-10 (4- 30secs between sets 1/week, 2-3 weeks
of type 1 fibres – Squats, RDL, Bench, 5secs/rep), 3-4 on/1 off
Rows, etc exercises 6mins between
exercises
Explosive Repeats Improve Type 2a Lower Body Jumps & 2-6x6-10 of 8-20secs 30-60secs between 1-2 sessions per week
oxidative capacities Bounds, upper body reps
med ball throws
8mins between sets
Aerobic Plyometrics Improve Type 2a Lower Body Jumps & 1-3x8-10 for 5-10mins 10-30secs between 1-2 sessions/week
oxidative capacities Bounds, upper body Reps
med ball throws
5mins between sets
Other Aerobic Development Methods
• High Intensity Continuous Training (HICT)
• High Resistance Intervals (HRI)
• Threshold Method
Alactic Development
Alactic Power Increase in enzymes of Sprints, explosive jumps 2-4x5-6 of 7-10secs 2-5mins or HR to 120 1-3 sessions/ week
alactic energy & throws, drills between reps
production
8-10mins between sets
Alactic Capacity Increase in Sprints, explosive jumps 2-3x10-12 of 8-15secs Rest between reps 20- 1-3 sessions/week
Phosphocreatine storage & throws, drills (Joel) 90secs (Joel)
capacity
2-4x8-12 0f 3-15secs 1:3-6 – Work:Rest Ratio
(Me) (Me)
3-5mins between sets

Max Effort Method Maximum Big Compound 1-3 exercises of 4-10x1-3 2-5mins between sets 1-2 sessions/week
Neuromuscular Strength Movements (3-10 Total Reps)
Alactic-Aerobic Method Strength of fast and slow Basic Compound Lifts 1-3 exercises 3-4x3-5 2-5mins between Max 1-2 sessions/ week
twitch fibres Effort sets
3-4x8-10 (tempo)
30-40secs tempo
8mins between exercises

Complex Method Maximum Strength and Basic compound lifts & 1-3 exercises 3x2-3 for 3-4mins between sets 1-2 sessions/week
Alactic power (Explosive, Explosive / Elastic jumps, Max Effort Method
Elastic-Reactive and Med ball throws 8mins between exercises
Strength) 3x5-8 (7-10secs) for
Explosive/Elastic
exercises
Alactic Capacity Development Example
Goals Methods/Means Volume Rest Frequency
Alactic Capacity 30m Repeats 3x10-12 1:5-3 Work: Rest 2/ Week
20m Shuttle 3x8 1:5-3 Work: Rest 1/ Week
• Tuesday:
Sets/ Work: Rest Sets/ Work: Rest Sets/ Work: Rest
Exercise(s) Reps Ratio Reps Ratio Reps Ratio
Week 1 Week 2 Week 3
Alactic Capacity
A: 30m Repeats 3x10 1:5 3x10 1:4 3x10 1:3
Rest Interval: 3mins - Sets
• Thursday:
Alactic Capacity
A: 20m Shuttles 3x8 1:5 3x8 1:4 3x8 1:3
• Saturday
Alactic Capacity
A: 30m Repeats 3x12 1:5 3x12 1:4 3x12 1:3

Lactic Development
Lactic Power Increase in maximum Sprints, Explosives 2-4x1-3 of 20-40secs 1-3mins between reps 1-2 sessions/ week
rate of lactic ATP movements, drills or HR to 110-130
production
8mins between sets
Lactic Capacity Increase in ability to Sprints, Explosives 2-4x3 of 90-120secs Incomplete rest 1:1 1-2 sessions/ week
buffer fatigue movements, drills ratio between rates,
1-2 minutes between

sets
Lactic Explosive Lactic Power and Lower Body Jumps & 1-3x6-10 of 12-40secs 10-30secs between 1-2 sessions/ week
Repeats Capacity Bounds, upper body reps
med ball throws
6mins between sets
Other Lactic Development Methods
• Circuit Training Method
• Static Dynamic Method

Recovery and Regeneration
Recovery and Regeneration
• Nutrition
• Hydration
• Sleep and Circadian Rhythms
• Supplementation
• Other Recovery Protocols – contrast baths,

massage, stretching, mediation, etc.
Recovery & Regeneration Methods –
Joel Jamieson
Sympathetic Dominant Parasympathetic Dominant
Active Recovery Training Active Recovery Training
Relaxation/Regeneration Soft Tissue Work Intensive Deep Tissue Therapy
Hot Water Therapy Cold Therapy
Deep Water Floating Contrast Therapy
Mental Relaxation Techniques Sauna

Periodization Models
Concurrent and Block

A Few Key Things to Understand
• Periodization – “The Manipulation of Training Variables to achieved a desire outcome within a certain time
period”
• Periodization – “The logical sequencing of training variables for the purpose of eliciting maximal
adaptations, reducing injury rates, and peaking the athlete for best performance at a particular time of
his/her choosing. The final product of applied periodization is a properly constructed macrocycle of
training that leads to beneficial results” – Israetel, Hoffman, Smith 2015
• Macrocycle
- Usually designates a training cycle of anywhere from 3months-1 Year, and even up to 4 Years (Olympic
Cycle)
• Mesocycle
- Usually designates a training cycle of anywhere from 1 month-3months
- “An organized sequence of microcycles ordered to elicit a set of distinct training adaptations. The typical
mesocycle is composed of two distinct phases, an accumulation phase, which usually lasts for three to five
weeks and a deload phase, which usually lasts for about a week. The typical mesocycle usually lasts for
about a month. Sometimes defined elsewhere as “summated microcycles.” – Israetel, Hoffman, Smith
• Microcycle
- Usually designates a training cycle of 1 week
A Few Key Things to Understand
• Training Cycles go from general training means to specific training
means
• General Block/Phase:
- Volume/Frequency = High
- Intensity = Low-Moderate
- Training Specificity = Low
• Specific Block/Phase
- Intensity = Higher
- Volume/ Frequency = Lower
- Training Specificity = Higher
Concurrent
• All Bio-motor (Strength, Explosive-Strength, Elastic-
Reactive Strength, Linear Speed, Multi-Directional
Speed, Etc.) Qualities are Trained with an Equal
Emphasis
• Fine for beginners due to low training age, as any little

stimulus will improve their bio-motor capabilities
• Not ideal for advance athletes or trainee’s as one bio-

motor quality will not attained sufficient stimulus to
further develop
Concurrent Model
Mobility & Stability/Motor Control

Work Capacity
Hypertrophy
Max Strength
Explosive Strength
Elastic Strength
Speed
Block Periodization
• Issurin ‘s Block Periodization Model:
- One Bio-motor quality and/or Energy System is emphasized while long termed delayed training effects/ training residuals are
utilize in the training process
- Respect for Training Compatibility - One Bio-motor plus another compatible quality can also be emphasized while others are
maintained or introduced
- For higher level to elite Athletes
• 3 Parts:
- Accumulation = GPP
- Transmutation = SPP
- Realization = SPP & Taper
• Yuri Verkshoshanksy – Conjugate Sequence System:

- One Bio-motor quality and/or Energy System is emphasized while long termed delayed training effects/ or training residuals
are utilize in the training process
- Ensure Proper Block Sequence is used
- The qualities developed in one block should serve as a foundation for the next (Sequential System)
- Also designed for higher level to elite Athletes

Compatible Qualities – Issurin
Dominant Training Modality Compatible Training Modalities
Aerobic Endurance Alactic – Sprint abilities

Alactic – Max Strength – Hypertrophy after
Alactic – Explosive Strength
Alatic – Elastic Strength
Strength-Endurance
Anaerobic (Glycolitic) Endurance Strength-Endurance

Aerobic Restoration
Aerobic-anaerobic mixed endurance
Alactic – (Sprint) abilities Max Strength – Hypertrophy after

Explosive Strength
Elastic Strength
Aerobic Endurance & Restoration
Max Strength - Hypertrophy Maximum Strength Innervations

Flexibility
Aerobic Restoration
Learning new technical elements Any kind of training modalities but after the dominant tasks
Block Periodization
• My Model:
- One Bio-motor quality is emphasize, while others
are maintained or introduced
- One Bio-motor plus another compatible quality

can also be emphasized while others are
maintained or introduced
- The qualities developed in one block should serve

as a foundation for the next (Sequential System)
Block Model (Work Capacity Example)
Mobility & Stability/Motor Control

Work Capacity
Hypertrophy
Max Strength
Explosive Strength
Elastic Strength
Speed
Sample Block Set Ups
12 Week Programs
Raw Powerlifter
• 12 Week – Macro-cycle
• 3x4 Week – Meso-cycles
• 3-4x Week – Micro-cycle
Block 1: Accumulation - Hypertrophy

Weeks 1-4
Main Lifts - 3-6 Rep Range @ 70-80% = Total Reps 18-30
Assistance Work 3-5x8-10
No Belt or Knee Wraps
Block 2: Intensification – General Strength

Weeks 5-8
Main Lifts - 2-4 Rep Range @ 80-90% = Total Reps 10-20
Use of Belt
No Knee Wraps
Block 3: Realization – Peak (Max Strength)

Weeks 9-12
Main Lifts – 1-3 Rep Range @90%< = Total Reps 4-10
Belt and Knee Wraps and any other competition gear
Gaelic Football Player
• 3x Week – Micro-cycle
Block 1: Accumulation
Weeks 1-4
Primary Goal: General Strength & Aerobic Capacity
Secondary: Hypertrophy, Explosive Strength, Elastic-Reactive Strength, Speed (Alactic Power)
Block 2: Intensification
Weeks 5-8
Primary Goal: Maximum Strength & Alactic Power (Speed)
Secondary: Aerobic Capacity, Hypertrophy, Explosive Strength, Elastic-Reactive
Block 3: Realization – Peak

Weeks 9-12
Primary Goal: Explosive Strength (RFD) & Alactic Capacity (Repeated Sprint Ability)
Secondary: Aerobic Capacity, Hypertrophy, Max Strength, Elastic-Reactive, Speed
Fat Loss Client
Block 1: Accumulation – Work Capacity

Weeks 1-4
Block 2: Intensification – Body Composition 1

Weeks 5-8
Block 3: Realization – Peak – Body Composition 2

Weeks 9-12
Hypertrophy Client
Block 1: Accumulation – Body Composition

Weeks 1-4
Block 2: Intensification – Hypertrophy 1

Weeks 5-8
Block 3: Realization – Peak – Hypertrophy 2

Weeks 9-12
Sample Programs
Athletic Development Hierarchy –
Adapted from Al Vermeil
Linear & Multi-Directional

Speed
Elastic-Reactive Strength (Speed-

Strength)
Explosive Strength (Strength-Speed & Speed-Strength)
Maximum Strength
General Strength
Body Composition - Hypertrophy (if needed)
Body Composition – Fat Loss (if needed)
Work Capacity
Movement Quality – Beginner – Learn the Fundamental Movements
Nutrition, Supplementation, Lifestyle, Sleep & Circadian Rhythms, Mental/Emotional/Spiritual Health

What we will Focus on
Linear & Multi-Directional

Speed
Elastic-Reactive Strength (Speed-

Strength)
Explosive Strength (Strength-Speed & Speed-Strength)
Maximum Strength
General Strength
Body Composition - Hypertrophy (if needed)
Body Composition – Fat Loss (if needed)
Work Capacity
Movement Quality – Beginner – Learn the Fundamental Movements – Squat, Hinge, Push, Pull, Single Leg,
Core, Etc
Nutrition, Supplementation, Lifestyle, Sleep & Circadian Rhythms, Mental/Emotional/Spiritual Health
The Templates
Athlete General Population
10 Templates: 6 Templates:
-2 Day In-Season -3 Day Beginner Program
-2 & 3 Day Beginner Program -3 Day Work Capacity
-3 Day Work Capacity -3 Day Body Composition
-3 Day Body Composition -3 & 4 Day Hypertrophy
-3 & 4 Day Hypertrophy -3 & 4 Day General Strength
-3 & 4 Day General Strength -3 Day Maximum Strength
-3 Day Maximum Strength
-3 Day Explosive Strength
-3 Day Elastic-Reactive Strength
-3 Day Linear and Multi-Directional Speed

We will focus on General Population
6 Templates:
- 3 Day Beginner Program
- 3 Day Work Capacity
- 3 Day Body Composition
- 3 & 4 Day Hypertrophy
- 3 & 4 Day General Strength
- 3 Day Maximum Strength

3 Day Total Body
Beginner Program
3 Day Total Body
Day 1
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Tempo Week 1 Week 2 Week 3 Week 4
Strength:
A: Lower Body - Squat Variation 2-2-1-1 3-6x3-6 3-6x3-6 3-6x3-6 3-6x3-6

Paired:
B1: 2 Leg Hip Dominant Pull 3-0-3-0 3-5x8-12 3-5x8-12 3-5x8-12 3-5x8-12

B2: Horizontal Push 3-0-3-0 3-5x8-12 3-5x8-12 3-5x8-12 3-5x8-12

Tri-Set:
C1: 1 Leg Knee Dominant Push 3-0-3-0 3-5x8-12 3-5x8-12 3-5x8-12 3-5x8-12

C2: Horizontal Pull 3-0-3-0 3-5x8-12 3-5x8-12 3-5x8-12 3-5x8-12

C3: Anterior Core N/A

3 Day Total Body
Day 2
Strength:
A: Bench Press Variation 2-2-1-1 3-6x3-6 3-6x3-6 3-6x3-6 3-6x3-6

Paired:
B1: Hip Dominant Pull 3-0-3-0 3-5x8-12 3-5x8-12 3-5x8-12 3-5x8-12

B2: Horizontal Push 3-0-3-0 3-5x8-12 3-5x8-12 3-5x8-12 3-5x8-12

Tri-Set
C1: 1 Leg Knee Dominant Push 3-0-3-0 3-5x8-12 3-5x8-12 3-5x8-12 3-5x8-12

C2: Horizontal/ Vertical Pull 3-0-3-0 3-5x8-12 3-5x8-12 3-5x8-12 3-5x8-12

C3: Anti-Lateral/Rotation Core N/A

3 Day Total Body
Day 3
Strength:
A: Deadlift Variation 2-2-1-1 3-6x3-6 3-6x3-6 3-6x3-6 3-6x3-6

Paired:
B1: 2 Leg Knee Dominant Push 3-0-3-0 3-5x8-12 3-5x8-12 3-5x8-12 3-5x8-12

B2: Horizontal Pull 3-0-3-0 3-5x8-12 3-5x8-12 3-5x8-12 3-5x8-12

Tri-Set
C1: 2 Leg Hip Dominant Pull 3-0-3-0 3-5x8-12 3-5x8-12 3-5x8-12 3-5x8-12

C2: Incline Press 3-0-3-0 3-5x8-12 3-5x8-12 3-5x8-12 3-5x8-12


Sample Program
3 Day Total Body
Day 1
Strength:
A: Lower Body - Squat Variation 2-2-1-1 3-6x3-6 3-6x3-6 3-6x3-6 3-6x3-6

Paired:
B1: Trap Bar Deadlift 3-0-3-0 3-5x8-12 3-5x8-12 3-5x8-12 3-5x8-12

B2: Push Up 3-0-3-0 3-5x8-12 3-5x8-12 3-5x8-12 3-5x8-12

Tri-Set:
C1: DB Goblet 90/90 Split Squat 3-0-3-0 3-5x8-12 3-5x8-12 3-5x8-12 3-5x8-12

C2: TRX/ Ring Row – Rotational Grip 3-0-3-0 3-5x8-12 3-5x8-12 3-5x8-12 3-5x8-12

C3: Plank N/A

3 Day Total Body
Day 2
Strength:
A: Flat BB Bench Press w/ 2sec Pause 2-2-1-1 3-6x3-6 3-6x3-6 3-6x3-6 3-6x3-6
@ Bottom
Paired:
B1: BB Romanian Deadlift – Pronated 3-0-3-0 3-5x8-12 3-5x8-12 3-5x8-12 3-5x8-12
Grip
B2: Flat 2 Arm DB Bench Press – 3-0-3-0 3-5x8-12 3-5x8-12 3-5x8-12 3-5x8-12
Pronated Grip
Tri-Set
C1: RFE Split Squat 3-0-3-0 3-5x8-12 3-5x8-12 3-5x8-12 3-5x8-12

C2: ½ Kneeling 2 Arm High Cable 3-0-3-0 3-5x8-12 3-5x8-12 3-5x8-12 3-5x8-12
Pulldown – Neutral Grip
C3: Side Plank N/A

3 Day Total Body
Day 3
Strength:
A: Trap Bar Deadlift 2-2-1-1 3-6x3-6 3-6x3-6 3-6x3-6 3-6x3-6

Paired:
B1: High Bar Back Squat,or DB Goblet 3-0-3-0 3-5x8-12 3-5x8-12 3-5x8-12 3-5x8-12
Squat

B2: 3PT DB Row – Neutral Grip 3-0-3-0 3-5x8-12 3-5x8-12 3-5x8-12 3-5x8-12

Tri-Set
C1: BB Romanian Deadlift – Pronated 3-0-3-0 3-5x8-12 3-5x8-12 3-5x8-12 3-5x8-12
Grip
C2: High 2 Arm DB Bench Press – 3-0-3-0 3-5x8-12 3-5x8-12 3-5x8-12 3-5x8-12
Pronated Grip
C3: Plank N/A

Met-Con: Cardic Out-Put
Name of Method: Target Methods Volume Rest Frequency
Cardiac Output Increase size of left Any activity that keeps 30-90mins N/A 3-6/week
ventricle that heart rate in the
desired ranged (120-
150bpm) – Running,
Bodyweight circuits,
etc
• Fun Circuits
• Can be interval based as long as Heart Rate stay
with 120-150bpm
• Total Time also includes the Warm Up and
Strength training Section (Tempo Method)
• Staying Active on “Off Days” – Walking, Hiking,
Tempo Running
Met-Con: Explosive Repeats
• Explosive Repeats:
- A: Sets/ Sets/ Sets/ Sets/
Exercises Reps Reps Reps Reps
Paired: 10mins 12mins 10mins 12mins
A1: BW Squat Jumps/ Prowler 5x 6x 5x 6x
Sprints 15:45 15:45 20:40 20:40
A2: Rope Slams 5x 6x 5x 6x
15:45 15:45 20:40 20:40
- B:
Sets/ Sets/ Sets/ Sets/
Paired 10mins 12mins 10mins 12mins
A1: KB Swings 5x 6x 5x 6x
15:45 15:45 20:40 20:40
A2: Overhead Med Ball Slams 5x 6x 5x 6x
15:45 15:45 20:40 20:40
Overview
• Main Lift:
- Emphasis on Skill Development
- Compound Movements – Squat/Bench/Deadlift/OHP/Chin Up Variations can be used
- Volume, Intensity, and/ or Density Overload Can be Used – Addition of Sets, Reps, Weight, & Decreased Rest
- Use of Tempo for Skill Acquisition of Main Lifts
- Use Isometrics/Pauses to own positions
- 3-6x3-6 = 15-30 Total Reps
• Assistance Work:
- Purely focused on learning how to execute the Fundamental Movements
- Volume & Intensity Overload Used – Addition of Sets, Reps & weight
- Use of Tempo 4-6secs per rep = 2-0-2-0, 3-0-3-0 = Tempo Method for Aerobic development & Technique
Development
- Use Isometrics/Pauses to own positions
- 3-5 Sets x 8-12 Reps = 24-50 Total Reps
• Met-Con:
- Purely Develop some central (Heart & Lungs) & Peripheral (Arm, Legs, Organ Tissues) Aerobic Capabilities
- If client has a higher fitness level Explosive Repeats are a nice introduction to interval base work
3 Day Total Body
Work Capacity Block

Template 1
3 Day Total Body
Day 1
Strength:
A: Lower Body - Squat Variation N/A 3-6x3-6 3-6x3-6 3-6x3-6 3-6x3-6

Circuit 15-20RM: 30mins 30mins 30mins 30mins
B1: 2 Leg Hip Dominant Pull N/A 6x 6x 6x 6x
30:30 35:25 40:20 45:15
B2: Horizontal Push N/A 6x 6x 6x 6x
30:30 35:25 40:20 45:15
B3: 1 Leg Knee Dominant N/A 6x 6x 6x 6x
30:30 35:25 40:20 45:15
B4: Horizontal Pull N/A 6x 6x 6x 6x
30:30 35:25 40:20 45:15
B5: Core N/A 6x 6x 6x 6x
30:30 35:25 40:20 45:15
3 Day Total Body
Day 2
Strength:
A: Upper Body - Horizontal Push N/A 3-6x3-6 3-6x3-6 3-6x3-6 3-6x3-6

B1: Explosive 2 Leg Hip N/A 6x 6x 6x 6x
Dominant Pull (KB Swing) 30:30 35:25 40:20 45:15
B2: Vertical Push N/A 6x 6x 6x 6x
30:30 35:25 40:20 45:15
30:30 35:25 40:20 45:15
B4: Vertical Pull (Cable) N/A 6x 6x 6x 6x
30:30 35:25 40:20 45:15
30:30 35:25 40:20 45:15
3 Day Total Body
Day 3
Strength:
A: Lower Body - Deadlift Variation N/A 3-6x3-6 3-6x3-6 3-6x3-6 3-6x3-6

B1: 2 Leg Knee Dominant Push N/A 6x 6x 6x 6x
30:30 35:25 40:20 45:15
B2: Incline Push N/A 6x 6x 6x 6x
30:30 35:25 40:20 45:15
30:30 35:25 40:20 45:15
30:30 35:25 40:20 45:15
30:30 35:25 40:20 45:15
Sprints 15:45 15:45 20:40 20:40
15:45 15:45 20:40 20:40
- B:
15:45 15:45 20:40 20:40
15:45 15:45 20:40 20:40
Overview
• Main Lift:
- Emphasis on Further Skill Development, but also now on increasing Strength
- Volume, Intensity, and/ or Density Overload Can be Used – Addition of Sets, Reps, Weight, & Decreased
Rest
- 3-6x3-6 = 15-30 Total Reps
• Circuit:
• Loads at 15-20RM (Estimate)
- Density Overload is used for Circuit - Work Period Increases, as Rest Period decreases over the of course of
the 4 weeks
- Focus is on developing overall aerobic fitness (work capacity), which is fundamental to supporting more
intensive training in the future
- Fundamental Movements used= Circuit Set Up in an Alternating Lower/Upper/Lower/Upper/Core Fashion
- RPE 6-7 on 1-10 Scale = Client can talk but not Sing!
• Met- Con:
- Explosive Repeats are a nice introduction to more lactic based intervals that will feature in a Fat Loss
Program if that is the succeeding Block of training
3 Day Total Body
Work Capacity Block

Template 2
3 Day Total Body
Day 1
Strength:

Paired: EDT – 15-20RM: 10mins 12.5mins 15mins 17.5mins
B1: 2 Leg Hip Dominant Pull N/A 1-5 Reps 1-5 Reps 1-5 Reps 1-5 Reps
B2: Vertical Push N/A 1-5 Reps 1-5 Reps 1-5 Reps 1-5 Reps

Tri-Set: EDT – 15-20RM: 10mins 12.5mins 15mins 17.5mins
C1: 1 Leg Knee Dominant Push N/A 1-5 Reps 1-5 Reps 1-5 Reps 1-5 Reps
C2: Vertical Pull N/A 1-5 Reps 1-5 Reps 1-5 Reps 1-5 Reps

3 Day Total Body
Day 2
Strength:
A: Upper Body – Bench Variation N/A 3-6x3-6 3-6x3-6 3-6x3-6 3-6x3-6

B2: Horizontal Push N/A 1-5 Reps 1-5 Reps 1-5 Reps 1-5 Reps

C2: Horizontal Pull N/A 1-5 Reps 1-5 Reps 1-5 Reps 1-5 Reps
C3: Anti-Lateral Flexion/ Rotation N/A

Core
3 Day Total Body
Day 3
Strength:
A: Lower Body – Deadlift Variation N/A 3-6x3-6 3-6x3-6 3-6x3-6 3-6x3-6

B1: 2 Leg Knee Dominant Push N/A 1-5 Reps 1-5 Reps 1-5 Reps 1-5 Reps
B2: Horizontal Pull N/A 1-5 Reps 1-5 Reps 1-5 Reps 1-5 Reps

C1: Explosive 2 Leg Hip Dominant Pull N/A 1-5 Reps 1-5 Reps 1-5 Reps 1-5 Reps
C2: Incline Push N/A 1-5 Reps 1-5 Reps 1-5 Reps 1-5 Reps

Sprints 15:45 15:45 20:40 20:40
15:45 15:45 20:40 20:40
- B:
15:45 15:45 20:40 20:40
15:45 15:45 20:40 20:40
Overview
• Main Lift:
- Emphasis on Further Skill Development, but also now on increasing Strength
Rest
- 3-6x3-6 = 15-30 Total Reps
• Circuit:
- Use of a Modified Escalating Density Training (EDT)Method
- Loads are very Light – 15-20RM (Estimate)
- Density & Volume Overload is used for EDT Sections
- Focus is on developing overall aerobic fitness (work capacity), which is fundamental to supporting more
intensive training in the future
- RPE 6-7 on 1-10 Scale = Client can talk but not Sing!
• Met- Con:
- Explosive Repeats are a nice introduction to more lactic based intervals that will feature in a Fat Loss
Program if that is the succeeding Block of training
3 Day Total Body
Body Composition Block

Template 1
3 Day Total Body
Day 1

Strength: Deload
Rest Interval:
C1: 2 Leg Hip Dominant Pull N/A 4x 4x 4x 2x
30:30 35:25 40:20 40:20
C2: Horizontal Push N/A 4x 4x 4x 2x
30:30 35:25 40:20 40:20
C3: 1 Leg Knee Dominant N/A 4x 4x 4x 2x
30:30 35:25 40:20 40:20
C4: Horizontal Pull N/A 4x 4x 4x 2x
30:30 35:25 40:20 40:20
C5: Core N/A 4x 4x 4x 2x
30:30 35:25 40:20 40:20
Rest Interval:
3 Day Total Body
Day 2

Strength: Deload
A: Upper Body - Horizontal Push N/A 3-6x3-6 3-6x3-6 3-6x3-6 2-3x3-6
Rest Interval:
B1: Explosive 2 Leg Hip N/A 4x 4x 4x 2x
Dominant Pull (KB Swing) 30:30 35:25 40:20 40:20
B2: Vertical Push N/A 4x 4x 4x 2x
30:30 35:25 40:20 40:20
30:30 35:25 40:20 40:20
B4: Vertical Pull (Cable) N/A 4x 4x 4x 2x
30:30 35:25 40:20 40:20
30:30 35:25 40:20 40:20
Rest Interval:
3 Day Total Body
Day 3

Strength: Deload
A: Lower Body - Deadlift Variation N/A 3-6x3-6 3-6x3-6 3-6x3-6 2-3x3-6
Rest Interval:
B1: 2 Leg Knee Dominant Push N/A 4x 4x 4x 2x
30:30 35:25 40:20 40:20
B2: Incline Push N/A 4x 4x 4x 2x
30:30 35:25 40:20 40:20
30:30 35:25 40:20 40:20
30:30 35:25 40:20 40:20
30:30 35:25 40:20 40:20
Rest Interval:
Lactic Capacity Intervals - Example
- A:
Paired: 8min 10min 12min 6mins
A1: BW Squat Jumps 4x 5x 6x 3x
25:35 25:35 25:35 25:35
A2: Ropes 4x 5x 6x 3x
25:35 25:35 25:35 25:35
- B:
A1: Kettlebell Swings 4x 5x 6x 3x
25:35 25:35 25:35 25:35
A2: Standing Med Ball Slams 4x 5x 6x 3x
25:35 25:35 25:35 25:35
Overview
• Main Lift:
- Volume, Intensity, and/ or Density Overload Can be Used – Addition of Sets, Reps, Weight, & Decreased Rest
- 3-6x3-6 = 15-30 Total Reps
• Circuit:
• Loads at 12-15RM (Estimate)
- Density Overload is used for Circuit - Work Period Increases, as Rest Period decreases over the of course of the 3
weeks
- Deload Week Included (Week 4)
- Total Circuit Time is only 20mins due to the increase in intensity (% 1RM – Load being used)
- Focus is on eliciting a high Metabolic Cost – Excess Post-Exercise Oxygen Consumption (EPOC)
- RPE 8-9.5 on 1-10 Scale = Client cannot talk or Sing!!
• Met- Con:
- Lactic Explosive Repeats/ Capacity
- Volume Overload used for Met-Con
- Use of HITT Style Training here
3 Day Total Body
Body Composition Block

Template 2
3 Day Total Body
Day 1
Strength: Deload

Paired: EDT – 10-12RM: 10mins 12.5mins 15mins 8mins
B2: Vertical Push N/A 1-5 Reps 1-5 Reps 1-5 Reps 1-5 Reps

Tri-Set: EDT – 10-12RM: 10mins 12.5mins 15mins 8mins
C2: Vertical Pull N/A 1-5 Reps 1-5 Reps 1-5 Reps 1-5 Reps

3 Day Total Body
Day 2
Strength:
A: Upper Body – Bench Variation N/A 3-6x3-6 3-6x3-6 3-6x3-6 3-6x3-6

B2: Horizontal Push N/A 1-5 Reps 1-5 Reps 1-5 Reps 1-5 Reps

C2: Horizontal Pull N/A 1-5 Reps 1-5 Reps 1-5 Reps 1-5 Reps
C3: Anti-Lateral Flexion/ Rotation N/A

Core
3 Day Total Body
Day 3
Strength:
A: Lower Body – Deadlift Variation N/A 3-6x3-6 3-6x3-6 3-6x3-6 3-6x3-6

B1: 2 Leg Knee Dominant Push N/A 1-5 Reps 1-5 Reps 1-5 Reps 1-5 Reps
B2: Horizontal Pull N/A 1-5 Reps 1-5 Reps 1-5 Reps 1-5 Reps

C1: Explosive 2 Leg Hip Dominant Pull N/A 1-5 Reps 1-5 Reps 1-5 Reps 1-5 Reps
C2: Incline Push N/A 1-5 Reps 1-5 Reps 1-5 Reps 1-5 Reps

Lactic Capacity Intervals - Example
- A:
A1: BW Squat Jumps 4x 5x 6x 3x
25:35 25:35 25:35 25:35
A2: Ropes 4x 5x 6x 3x
25:35 25:35 25:35 25:35
- B:
A1: Kettlebell Swings 4x 5x 6x 3x
25:35 25:35 25:35 25:35
A2: Standing Med Ball Slams 4x 5x 6x 3x
25:35 25:35 25:35 25:35
Overview
• Main Lift:
Rest
- 3-6x3-6 = 15-30 Total Reps
• Circuit:
- Use of a True Escalating Density Training (EDT)Method
• Loads are Moderate Intensity – 10-12RM (Estimate)
- Density & Volume Overload is used for EDT Sections
- Deload Week Included (Week 4)
- Focus is on eliciting a high Metabolic Cost – Excess Post-Exercise Oxygen Consumption (EPOC)
- RPE 8-9.5 on 1-10 Scale = Client cannot talk or Sing!!
• Met- Con:
- Lactic Explosive Repeats/ Capacity
- Volume Overload used for Met-Con
- Use of HITT Style Training here
3 Day Total Body
Hypertrophy
Template 1
Hypertrophy Definition
• “Enlargement of an organ or tissue due to an
increase growth of cells”
Mechanisms of Hypertrophy
• Brad Schoenfield:
- Mechanical Tension
- Metabolic Stress
- Overall Tissue Damage
Types of Hypertrophy
• Myofibrillar & Sacroplasm
Table 2
Types of Average % of 1RM Rep Range Sets Total Reps Rest
Hypertrophy
Mechanical 75-85% 3-6 4-12 20-40 2-3mins
Hypertrophy
Mechanical & 70-80% 6-8 3-6 24-40 1-2min

Metabolic
Hypertrophy
Metabolic 60-70% 8-15 4-6 30-60 1-1.5mins

Hypertrophy
3 Day Total Body
Day 1
Strength: Deload
A: Lower Body - Squat Variation N/A 4-12x3-6 4-12x3-6 4x12x3-6

Paired:
B1: Vertical Pull 2-0-X-1 3-6x6-12 3-6x6-12 3-6x6-12 2-3x6-12

B2: Vertical Push 2-0-X-1 3-6x6-12 3-6x6-12 3-6x6-12 2-3x6-12

Tri-Set:
C1: Horizontal Push 2-0-X-1 2-4x8-15 2-4x8-15 2-4x8-15 2-3x8-15

C2: Horizontal Pull 2-0-X-1 2-4x8-15 2-4x8-15 2-4x8-15 2-3x8-15


3 Day Total Body
Day 2
Strength: Deload
A: Upper Body - Horizontal Push N/A 4-12x3-6 4-12x3-6 4x12x3-6

Paired:
B1: Horizontal Push 2-0-X-1 3-6x6-12 3-6x6-12 3-6x6-12 2-3x6-12

B2: 2 Leg Hip Dominant Pull 2-0-X-1 3-5x6-12 3-5x6-12 3-5x6-12 2-3x6-12

Tri-Set:

C2: 1 Leg Knee Dominant Push 2-0-X-1 3-5x6-12 3-5x6-12 3-5x6-12 2-3x6-12

C3: Anti-Rotation/ Lateral Flexion N/A
Core
3 Day Total Body
Day 3
Strength:
A: Lower Body - Deadlift Variation N/A 4-12x3-6 4-12x3-6 4x12x3-6

Paired:

B2: 1 Leg Knee Dominant Push 2-0-X-1 3-5x6-12 3-5x6-12 3-5x6-12 2-3x6-12

Tri-Set:
C1: Incline Push 2-0-X-1 3-6x6-12 3-6x6-12 3-6x6-12 2-3x6-12

C2: 2 Leg Knee Dominant Pull 2-0-X-1 3-5x6-12 3-5x6-12 3-5x6-12 2-3x6-12
(Posterior Chain)
C3: Core N/A

Types of Hypertrophy Rep Range Total Volume Per Movement Sets x Reps Rest Intervals
Mechanical 3-6 20-40 4-6x6 2-3+mins

4-8x5
5-10x4
7-13x3
Mixed 6-8 24-40 3-5x8 1-2mins

3-5x7
4-6x6
Metabolic 9-15 30-60 2-4x15 30-60secs

3-4x14
3-4x13
3-5x12
3-5x11
3-6x10
4-6x9
4 Day Lower/Upper Split
Hypertrophy
Template 2
4 Day – Lower Body
Day 1

Deload
Strength:
A: Squat Variation N/A 4-12x3-6 4-12x3-6 4x12x3-6

B: 1 Leg Knee Dominant Push 2-0-X-1 3-5x6-12 3-5x6-12 3-5x6-12 2-3x6-12

Paired:
C1: 2 Leg Hip Dominant Pull 2-0-X-1 2-4x8-15 2-4x8-15 2-4x8-15 2-3x8-15


Day 3

Deload
Strength:
A: Deadlift Variation N/A 4-12x3-6 4-12x3-6 4x12x3-6

B:1 Leg Knee Dominant Push 2-0-X-1 3-5x6-12 3-5x6-12 3-5x6-12 2-3x6-12

Paired:
(Posterior Chain)
C2: Anti-Rotation/Lateral Flexion N/A

4 Day – Upper Body
Day 2
Strength: Deload
A: Horizontal Push N/A 4-12x3-6 4-12x3-6 4x12x3-6

Paired:


Tri-Set:


C3: Core N/A

Day 4
Strength: Deload
A: Vertical Push N/A 4-12x3-6 4-12x3-6 4x12x3-6

Paired:
B1: Horizontal Pull 2-0-X-1 3-6x6-12 3-6x6-12 3-6x6-12 2-3x6-12


Tri-Set:

C2: Vertical Push 2-0-X-1 2-4x8-15 2-4x8-15 2-4x8-15 2-3x8-15

C3: Core N/A

Types of Hypertrophy Rep Range Total Volume Per Movement Sets x Reps Rest Intervals
Mechanical 3-6 20-40 4-6x6 2-3+mins

4-8x5
5-10x4
7-13x3
Mixed 6-8 24-40 3-5x8 1-2mins

3-5x7
4-6x6
Metabolic 9-15 30-60 2-4x15 30-60secs

3-4x14
3-4x13
3-5x12
3-5x11
3-6x10
4-6x9
Overview
• 3 Main Mechanism to Hypertrophy:
- Mechanical Tension
- Metabolic Stress
- Overall Tissue Damage
• Main Lift:
- Used to Drive Mechanical Tension
- 3-6 Rep Range = 20-40 Total Reps
- Intensity = 75-85%
- Rest Interval: 2-3mins
• Assistance & Supplementary/Auxiliary Work:

- Used to Drive more Mixed & Metabolic Stress
- Mixed: 6-8 Rep Range = 24-40 Total Reps

- Rest Interval: 1-2mins
- Metabolic: 8-15 Rep Range = 30-60 Total Reps

- Rest Interval: 30-60secs
3 Day Total Body
General Strength
Template 1
3 Day Total Body
Day 1
Strength: Deload
A: Lower Body - Squat Variation N/A 3-6x3-6 3-6x3-6 3-6x3-6

Paired:


Tri-Set:



3 Day Total Body
Day 2
Strength: Deload
A: Upper Body - Horizontal Push N/A 3-6x3-6 3-6x3-6 3-6x3-6

Paired:


Tri-Set:


Core
3 Day Total Body
Day 3
Strength:
A: Lower Body - Deadlift Variation N/A 3-6x3-6 3-6x3-6 3-6x3-6

Paired:


Tri-Set:

(Posterior Chain)
C3: Core N/A

4 Day Lower/Upper Split
General Strength
Template 2
Day 1

Deload
Strength:
A: Squat Variation N/A 3-6x3-6 3-6x3-6 3-6x3-6

B: 1 Leg Knee Dominant Push 2-0-X-1 3-5x6-12 3-5x6-12 3-5x6-12 2-3x6-12

Paired:
C1: 2 Leg Hip Dominant Pull 2-0-X-1 2-4x8-15 2-4x8-15 2-4x8-15 2-3x8-15


Day 3

Deload
Strength:
A: Deadlift Variation N/A 3-6x3-6 3-6x3-6 3-6x3-6

B:1 Leg Knee Dominant Push 2-0-X-1 3-5x6-12 3-5x6-12 3-5x6-12 2-3x6-12

Paired:
(Posterior Chain)
C2: Anti-Rotation/Lateral Flexion N/A

Day 2
Strength: Deload
A: Horizontal Push N/A 3-6x3-6 3-6x3-6 3-6x3-6

Paired:


Tri-Set:


C3: Core N/A

Day 4
Strength: Deload
A: Vertical Push N/A 3-6x3-6 3-6x3-6 3-6x3-6

Paired:
B1: Horizontal Pull 2-0-X-1 3-6x6-12 3-6x6-12 3-6x6-12 2-3x6-12

Rest Interval: 60sces

Tri-Set:

C2: Vertical Push 2-0-X-1 2-4x8-15 2-4x8-15 2-4x8-15 2-3x8-15

C3: Core N/A

Overview
• Only Difference Between General Strength Templates and Hypertrophy is the total volume and the
intensity dedicated to the Main Lifts
• Main Lifts:
- Rest Interval: 2-3mins+
3 Day Total Body
Max Strength
Max Strength
• “The most amount of the force the
neuromuscular system can produce for one all
out-effort regardless of rate of force
production”
Factors of Strength Development
• Non-Modifiable & Modifiable
• Non-Modifiable Factors:
- Genetics
- Leverages
- Origin and Insertion attachments
• Modifiable Factors:
- Neutral Factors – Intramuscular Co-ordination, Intermuscular Co-
ordination, Neural Inhibition
- Physiological Cross-Sectional Area (PCSA) – Hypertrophy
- Fibre Type
- Fatigue Status
- Nutritional Status
Neural Factors
• Intramuscular Co-ordination:
- Intra – “inside”
- The co-ordination between individual Muscle Fibres
- Motor Unit Recruitment

- Rate of Coding
- Synchronization
• Intermuscular Co-ordination
- Inter – “between”
- The co-ordination between muscles – Agonist & Antagonists
• Neural Inhibition:
- Protective mechanism of the Central Nervous Sytem
- Involves the Gogli-Tendon-Organs (GTOs) & Muscles Spindles
- Through strength training we are trying to diminish the Central Nervous Systems inhibition on
allowing the organism to express it’s true force output capability
3 Day Total Body
Day 1
Strength: Deload
A: Lower Body - Squat Variation N/A 3-10x1-3 3-10x1-3 3-10x1-3 OMIT

Paired:


Tri-Set:
C1: Horizontal Push 2-0-X-1 8-15 8-15 8-15 8-15

C2: Horizontal Pull 2-0-X-1 8-15 8-15 8-15 8-15

C3: Core N/A

3 Day Total Body
Day 2
Strength: Deload
A: Upper Body - Horizontal Push N/A 3-10x1-3 3-10x1-3 3-10x1-3 OMIT
Rest Interval:
Paired:
Rest Interval:
Rest Interval:
Tri-Set:
Rest Interval:
Rest Interval:
Core
Rest Interval:
3 Day Total Body
Day 3
Strength:
A: Lower Body - Deadlift Variation N/A 3-10x1-3 3-10x1-3 3-10x1-3 OMIT

Paired:


Tri-Set:

(Posterior Chain)
C3: Rotational Core N/A

Prilepin’s Table(s)
• Prilepin’s Original Table:
55-65% 3-6 24 18-30
70-80% 3-6 18 12-24
80-90% 2-4 15 10-20
90%+ 1-2 7 4-10
• Version 2 of Prilepin’s Table:

55-65% 3-6 24 18-30
70-80% 3-6 18 12-24
80-90% 2-4 15 10-20
90%+ 1-2 4 1-10
Prilepin’s Table(s) Continued
• Robb Wolfs Version:
% of Max Reps Per Set Volume of Reps
Low Medium High
50-55 3-6 12-18 18-24 24-30
55-60 3-6 12-18 18-24 24-30
60-65 3-6 10-18 18-24 24-30
65-70 3-5 8-15 15-20 20-24
70-75 3-5 7-15 15-20 20-24
75-80 2-4 6-12 12-18 18-21
80-85 2-4 5-10 10-15 15-18
85-90 2-3 3-7 8-12 12-15
90+ 1-2 1-4 4-7 8-10

Prilepin’s Table(s) Continued
• Joe Kenn’s Version:
Prilepin Volume Hit Chart – Joe Kenn
Percentage Reps Reps Per Set Volume – Low Range Volume – Optimal Range Volume – High Range
Range 18 20 24 25 28 30
60-67.5% 4-6 Low 4 5 6 7
Medium 5 4 5 6
High 6 3 4 5
12 15 16 18 20 21 24
70-77.5% 3-6 Low 3 4 5 6 7 8
Medium 4 3 4 5 6
High 1 - 5 4 5* (25)
High 2 - 6 6 4
10 12 14 15 16 18 20
79-88% 2-4 Low 2 5 6 7 9 10
Medium 3 4 5 6
High 4 3 4 5
4 5 6 7 8 9 10
90-97.5& 1-2 Low 1 4 5 6 7 8 9 10
High 2 2 3 4 5
Prilepin’s Table(s) Continued:
My Versions
• Version 1:
Percentage % Reps Per Set Optimal Total Reps Total Rep Range Possible Sets x Reps
Schemes
70-80% 3 18 12-24 4-8x3
80-90% 2-3 15 10-20 4-10x2-3
90%+ 1-2/3* 4 1-10 1-10x1-3
• Version 2:
Schemes
70-80% 2-3 18 12-24 4-12x2-3
80-90% 2-3 15 10-20 4-10x2-3
90%+ 1-2/3* 4 1-10 1-10x1-3
• Version 3:
Schemes
70-80% 3 18 12-30 4-10x3
80-90% 2-3 15 10-24 4-12x2-3
90%+ 1-2/3* 4 1-10 1-10x1-3
Al Vermeil’s
Relative Intensity Chart
Reps 1 2 3 4 5 6 7 8
Very Heavy 95-100% 90-95% 87-92% 85-90% 82-87% 80-85% 77-82% 75-80%
Heavy 94-89% 85-89% 82-87% 80-84% 77-82% 75-80% 72-77% 70-74%
Medium 85-89% 80-84% 77-82% 75-79% 72-77% 70-74% 67-72% 65-69%
Light 80-84% 74-79% 72-77% 70-74% 67-72% 65-69% 62-67% 60-64%

Overview
• Main Lifts:
- Intensity = 90%<
- Rest Interval: 3mins+
12 Week – Raw Powerlifting
Program
Accumulation Block
Weeks 1-4
Day 1: Squat & Bench

Deload
Strength:
A: Competition Squat N/A 4x5 5x5 6x5 3x5
@70% @75% @80% @60%
Rest Interval: 120-180secs
B: High Bar Back Squat N/A 3x8-10 3x8-10 4x8-10 2x8-10

C: Competition Bench Press N/A 4x5 5x5 6x5 3x5
@70% @75% @80% @60%
D: 2sec Pause Bench Press N/A 4x8-10 4x8-10 5x8-10 3x8-10

E: Anterior Core N/A


Deload
Strength:
A: 2sec Pause Squat N/A 3x8-10 3x8-10 4x8-10 2x8-10

B: Front Squat N/A 3x6-8 3x6-8 4x6-8 2x6-8

C: Touch & Go Bench Press N/A 4x8-10 4x8-10 5x8-10 3x8-10

D: Close Grip Bench Press N/A 4x8-10 4x8-10 5x8-10 3x8-10


Day 2: Deadlift & Back

Deload
Strength:
A: Competition Deadlift N/A 4x5 5x5 6x5 3x5
@70% @75% @80% @60%
B: BB Stiffed Legged Deadlift from 1’ N/A 3x8-10 3x8-10 4x8-10 2x8-10
Deficit
C: BB Bent Over Row N/A 4x8-10 4x8-10 5x8-10 3x8-10

D: Chin Up – Neutral Grip N/A 4xAMRAP 4xAMRAP 5xAMRAP 3xAMRAP
-2 -2 -2 -2
E: Anti-Rotation/Lateral Flexion N/A


Deload
Strength:
A: 2sec Pause Deadlift N/A 3x6-8 3x6-8 4x6-8 2x6-8

B: Chin Up – Supinated Grip N/A 4xAMRAP 4xAMRAP 5xAMRAP 3xAMRAP
-2 -2 -2 -2
C: 2PT DB Row – Neutral Grip N/A 4x10-12 4x10-12 5x10-12 3x10-12

C: Anti-Rotation/Lateral Flexion N/A

Intensification Block
Weeks 5-8

Deload
Strength:
A: Competition Squat w/Belt N/A 5x3 4x3 5x2 3x5
@82.5% @85% @87.5% @70%
B: High Bar Back Squat N/A 3x6-8 3x6-8 4x6-8 2x6-8

C: Competition Bench Press N/A 5x3 4x3 5x2 3x5
@82.5% @85% @87.5% @70%



Deload
Strength:
A: Competition Squat w/Belt N/A 3x6-8 3x6-8 4x6-8 2x6-8

B: 2sec Pause Squat N/A 3x6-8 3x6-8 4x6-8 2x6-8

C: 3’ Board Press N/A 3x6-8 3x6-8 4x6-8 2x6-8




Deload
Strength:
A: Competition Deadlift N/A 5x3 4x3 5x2 3x5
@80% @82.5% @85% @70%
B: 2sec Pause Deadlift N/A 3x4-6 3x4-6 4x4-6 2x4-6

C: BB Bent Over Row N/A 4x6-8 4x6-8 5x6-8 3x6-8

D: Chin Up – Neutral Grip N/A 4x6-8 4x6-8 5x6-8 3x6-8

E: Anti-Rotation/Lateral Flexion N/A


Deload
Strength:
A: Deadlift from Blocks @ Mid-Shin N/A 3x4-6 3x4-6 4x4-6 2x5

B: Chin Up – Supinated Grip N/A 4x6-8 4x6-8 5x6-8 3x6-8


C: Anti-Rotation/Lateral Flexion N/A

Peaking Block
Weeks 9-12

Deload
Strength:
A: Competition Squat w/Belt & Knee N/A 8x1 6x1 4x1 OMIT
Warps @90% @92.5-95% @95-97.5%
Rest Interval: 180secs+
B: High Bar Back Squat w/Belt N/A 3x4-6 3x4-6 4x4-6 2x4-6

C: Competition Bench Press N/A 8x1 6x1 4x1 OMIT
@90% @92.5-95% @95-97.5%



Deload
Strength:
A: Competition Squat w/Belt N/A 3x4-6 3x4-6 4x4-6 2x4-6

B: Pause Squat w/Belt N/A 3x4-6 3x4-6 4x4-6 2x4-6

C: 2’ Board Press N/A 3x4-6 3x4-6 4x4-6 2x4-6

Rest Interval: 120-180ecs



Deload
Strength:
A: Competition Deadlift N/A 8x1 6x1 4x1 OMIT
@90% @92.5-95% @95-97.5%
B: BB Bent Over Row N/A 4x4-6 4x4-6 5x4-6 3x4-6

C: Chin Up – Neutral Grip N/A 4x4-6 4x4-6 5x4-6 3x4-6

D: Anti-Rotation/Lateral Flexion N/A


Deload
Strength:
A: Pause Deadlift N/A 4x2-4 4x2-4 4x2-4 OMIT

B: Chin Up – Supinated Grip N/A 4x4-6 4x4-6 5x4-6 3x4-6


D: Anti-Rotation/Lateral Flexion N/A

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What will be cover

• Also name as the S.A.I.D. Principle – Specific

• The organism adapts to the specific demands placed

• “A training adaptation takes place only if the magnitude of the

a.) The stimulus is within the maximal threshold of

b.) The stimulus is on average greater than recent

• Mesocycle Set Up:

• Example Accumulation: Deload Ratio

Week 1 Week 2 Week 3 Week 4

• Variation achieved through manipulation of:

- Athlete – Alactic-Aerobic Sport:

• Maximum Recoverable Volumes

• FMS weak link

• Dynamic Up - Linear/Multi-Directional Warm Ups

• Explosive/Elastic (Plyometrics) Jumps/Hops/Bounds (Can be done after speed work is well)

• Linear & Multi-Directional Speed Development

• Olympic Lift Variation(s)

• Sport specific Energy System Development (ESD)

• Recovery and Regeneration

• FMS weak link

• Energy System Development (ESD)/ Metabolic Conditioning (Met-Con)

• Recovery and Regeneration

Supported Leg Lowering KB Swings

Shoulder Mobility Crocodile Breathing Shoulder Packing: Level 1:

Thoracic & Shoulder:

Whichever one needs more work

Hard Rolling Corrections:

Side Plank Corrections:

Quadruped Rock Back into Ball w/

Side Plank Progressions

Soft Tissue Work - Quads, Hip Mountain Climbers Eccentric Push Up

Toe Touch Progression

Non-Counter Movement Bounding

Counter Movement Bounding

Depth Jumps/Hops off a Box

Double Contact & Continuous

Crossover Wall Drill:

Acceleration Work: Medial Edge of Foot: Absolute Speed Runs:

Lateral Edge of Foot:

*Note: For every 10m take 60secs recovery between reps

Clean Variations Snatch Variations

Volume, Intensity, Frequency

Maximum Strength 85/90-100% 1-3 3-10 4-10 3-5mins+

General Strength 75-85/90% 3-6 3-6 15-30 2-3mins

Hypertrophy 60-75% 6-12/15 3-6 30-60 1-2min

Strength Endurance 60%> 12-15+ 2-4 30-75 30-60secs

Maximum Strength 85/90-100% 1-3 3-10 4-10 3-5mins+

General Strength 75-85/90% 3-6 3-6 15-30 2-3mins

Mechanical 75-85% 3-6 4-12 20-40 2-3mins

Mechanical & 70-80% 6-8 3-6 24-40 1-2min

Metabolic 60-70% 8-15 4-6 30-60 1-1.5mins

Strength Endurance 60%> 15+ 2-4 30-75 30-60secs

Lunge Variations BW Row Variations

Single Leg Squat

C&D: Supplementary/ Auxiliary Work

This can be divided into corrective or overload assistance work

- Squat Corrective = Pause Squats, High Bar Squats, Front Squats

- Deadlift Corrective: Pause Deadlift, Deficit Deadlift

- Can be isolation exercises

- Squat: Low Back, Glutes, Hamstrings, Quads

- Core Work would be placed here is well

• A: Competition Bench Press 5x2 @ 90%

• B: Pause Bench Press 4x4-6